Mind Pump: Raw Fitness Truth - 1956: What to Do if Cutting Calories Isn’t Resulting in Fat Loss, How to Build Muscle After Age 40, Tips for Combining Calisthenics With Heavy Strength Training & More (Listener Live Coaching)

Episode Date: November 30, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Here’s the EASIEST, most SIMPLE, and EFFECTIVE diet hack for most people...AVOID heavily processed food. (2:33) Dad’s and thermostats. (12:27) The BIGGEST loss of wealth in one day! (13:42) Adam is Rain Man. (18:05) Are the Terminator and Matrix connected? (23:30) Fun Stats with Sal: Why you should laugh often, a horrifying UK study, and testicle size and attractiveness. (29:03) The value of taking multivitamins. (37:50) Shout out to Braydon Barrett (@looklikeyoulift). (41:35) #ListenerLive question #1 - How can I lose body fat after a failed bulk? (44:57) #ListenerLive question #2 - How dialed in does someone have to be to put muscle on at age 50? (57:46) #ListenerLive question #3 - What are your thoughts on combining calisthenics and heavy strength training? (1:10:50) #ListenerLive question #4 - How much should I look to drop weight in the gym when I'm training for a marathon/Ironman triathlon? (1:18:44) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Cyber Monday Sale: ALL MAPS Fitness Products & Bundles 60% off!  **Promo code CYBERMONDAY at checkout** (Code expires Friday Dec. 2nd) MIND PUMP LIVE Q&A W/ MAX LUGAVERE Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Huberman Lab Podcast - Dr. Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle Premature Deaths Attributable to the Consumption of Ultraprocessed Foods in Brazil Crypto's white knight lost 94% of his wealth in a single day Zuckerberg Took $7 Billion Loss Within Hours Due to Facebook Tom Brady, Larry David and other celebrities named in FTX lawsuit Exit The Matrix: How Sophia Stewart Fooled The Black Internet The Third Eye: Sophia Stewart   You're Not Laughing Enough, and That's No Joke Horrifying study of over 1000 people reveals 1 in 30 poo in the shower Beautiful Males Have Smaller Balls, A Study Suggests Study finds potential link between daily multivitamin and improved cognition in older adults Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Mind Pump #1565: Why Women Should Bulk Muscle Potential Calculator – Mind Pump Media How To Increase Sensitivity And Density Of The Androgen Receptors? MP Holistic Health MP Hormones MAPS Fitness Prime Pro MAPS Prime Webinar Mind Pump #1927: Performance Training Secrets From A Top NBA Trainer With Cory Schlesinger Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Andrew Huberman, Ph.D. (@hubermanlab) Instagram Layne Norton, Ph.D. (@biolayne) Instagram D R M O L L Y (@drmolly.co) Instagram Braydon Barrett (@looklikeyoulift) TikTok/Instagram Dr. Stephen Cabral (@stephencabral) Instagram Cory Schlesinger (@schlesstrength) Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live-colors questions, but this was after a 50-minute introductory conversation, where we talked about current events, scientific studies, fitness, our lives and much more.

By the way, you can check the show notes for timestamps. If you want to fast forward to your favorite part, also you want to be on an episode like this one, email your question to live at mindpumpmedia.com. Now, right now we have our cyber Monday sale going on right now, all maps, workout programs, including bundles. Every single thing is 60% off. This is the biggest sale we do of the year.

We never go 60% off, except for right now, so 60% off anything. Bundles, individual programs, and it's unlimited as to how many times you can use this coupon code. So if you're interested, go to mapsfitinistproducts.com and then use the code cyber Monday for 60% off whatever you want at mapsfitinistproducts.com. That's episode is brought to you by some sponsors. The first one is Organify. We just released a product with Organify called Peak Power. This supplement provides you with energy,

better workouts, better creativity. There's caffeine and many other amazing ingredients and compounds in there. Again, I help them formulate this. So this is something that we definitely put our stamp of approval on. It's a great product. We've all taken it.

It's one of my favorites ever. Go check out Peak Power. Go to organifi.com. That's ORGANIFI.com forward slash mind pump, then use the code Mind Pump and get a massive discount. I believe it's as much as 25% off going on right now. And again, one more time, cyber Monday sale, 60% off all maps workout programs.

One last time, maps fitness products.com use the code, cyber Monday. Yeah. Teacher time. And it. Teacher time. And it's t-shirt time. Oh shit, you know it's my favorite time of the week. Oh yes, indeed it is. We have two big winners this week.

One for Apple Podcast, one for Facebook. The Apple Podcast winner is Caffarella. For Facebook, we have Ray Chille, D. Witt. Both of you are winners and the name I just read to iTunes at mind pump media.com include your shirt size and your shipping address. Then we'll get that shirt right out to you. Here is the single easiest and most effective diet hack for most people. Most people actually will lose about 10 pounds just doing the simple thing right here.

Avoid heavily processed foods. That's it. Did you see our good buddy on Andrew Huberman? Talk about that. Lane? Yes. Was he? Have you guys listened to that episode yet? I got to listen to it halfway through. I just saw a clip that was shared and Huberman brought up to him about processed foods, which of course you know. He's been changed to keep it. He sounded very mind-pump-esque of the way he answered it. I thought it was pretty good, you know.

So, you know, Lane has always said that. Well, to his credit, Lane, Lane, he's always trying to grow. By what the research says. Yeah, and he's always trying to stay ahead. And so his message is gonna change as the research starts to change. I thought he answered it really well.

So maybe Andrew can find the clip and then share it for the audience because I don't want to butcher it the way he set up. But I think the way he articulated his point was he was just like, yes, he agreed that for the most part, people should probably try and avoid that. He goes, but I caution you on how you read it because then many people will take that to the extreme of that like now listen. We demonize that. And there like, now listen, we demonize that. And there's, you know, there's, yes.

So a study just came out that just connected the consumption of heavily processed foods with a pretty substantial increase in all cause mortality. So it's a big study. And you're right, Adam, what some people are going to do, or I guess what the popular media is going to do, is you're going to say, oh, heavily processed foods are just deadly and unhealthy. That's not necessarily the case. Now, yes, it's true that generally, generally speaking, ultra-process foods are not as healthy as whole natural foods. But the reason why eating them increases all-cause mortality mainly is, due to the fact that you just overeat. Yeah. Bottom line. The bottom line is, I mean, look, here's a deal.

I could tell everybody watching this right now who wants to lose weight, cut your calories by five to 600 calories a day and you'll lose weight. I could, or I could just say, avoid these foods and you'll get the same result. Except you don't feel like you're restricting, you're not gonna feel like you're starving and hungry,

and you'll feel like you're satisfied. And it's simply avoiding these foods that make you overeat. That satisfied. And it's simply avoiding these foods that make you overeat. That's really what it's all about. Yes, just the excess calories that it leads to because, you know, it promotes that, like the cravings start to increase. And so it's really, it's just, it always amounts to, like,

just tips you into a bit of excess calories, which then leads to other, like health problems. I mean, I think that the most important thing is just the awareness around it. Is that you're aware that they're engineered that way in order to make you want to eat more. Therefore, when you put yourself in a situation where you have easy access to them,

be aware of what that can lead to. And I think that just the awareness around that, that it's that, because I think a lot of people don't even think about that. I think they just think like, oh, this tastes really good, or it's labeled a healthy product. Or, and so they just,

yes. You know, they eat and they mindlessly eat because we do a lot of this stuff like that distracted, and they don't realize how easily they can overeat by not being aware of how this food was engineered. So the awareness around it to me is the most important part of the conversation.

It's like saying, hey, I'm gonna make good decisions in life, but I'm gonna do that while being drunk all the time. Like you can technically make good decisions while you're inebriated, but oh, it's gonna be really hard, because you're gonna wanna make a lot of stupid decisions. Well, when we meet these foods,

your tendency to overeat is so strong and so hard. Like, good luck. You could sit there and whitenuckle it this entire time. See, there's this huge myth, this is a big one. There's this huge myth that humans are eating machines. That if you put food in front of us, we're going to overeat.

And the myth goes like this. Humans evolved where food was scarce. So we evolved to be these eating machines that need as much as possible. That's not entirely true. Our bodies actually naturally will regulate themselves to where you're not going to become obese if you eat whole natural foods for the most part. It's actually quite difficult to overeat the way that most people overeat when the foods that you eat are whole and natural. You just naturally feel more satisfied.

You hit palate fatigue and yeah, you're not going to get shredded, but you're not going to be 70 pounds overweight as well. So it's a huge myth that our tendency is the B.O.B. So that's not true. The truth is our tendency, our nature, is to be at this kind of balanced body weight, to not under eat and to not over eat, but what we've done is we've designed foods and really spent a lot of time, money and energy and designing foods that make you over eat, to the tune of 600 more calories a day. This is what Shlady Show consistently. That's

a big deal. That's a 600 calories is when I put someone on a diet or when I put them on a bulk. That's the limit of how much calories I raise or drop. And that's naturally happens when you consume it. Yeah, no, we have these natural limiters. It's just like, we distract ourselves. And so we're able to kind of like push through and gain more of an excess of calories because, you know, either it's novelty and so we're like kind of hijacking that with, you know, the different flavors and stimulus there. And it's just one of those things like, if, man, I forget what I was going to say. Well, you know, one of the things I think Lane does a really good job is he does a good job of dismantling the wellness community that really tries to argue against

processed foods and they use the chemical. These are full of chemicals and showing how cancerous these chemicals and they try and use this to scare you from these processed foods and how dangerous and how bad they could be. I just think that's the wrong way to approach that argument. It's like I eat processed foods in my diet all the time. It's not something, it's not what I'm trying to do. It's the goal is to eat whole foods,

but there are points where I use this example with my sister-in-law's helping her the other day. If you're driving in a car and you have an eating for four hours and you're starting to get cravings and you're hungry and you have access to a protein bar in there or you can pull over to gas station, get fire cheetos, get the fucking protein bar. I would rather you make it'd rather you make the,

which is still processed, right? Right, right, right. So I'm saying, it's a processed choice still. I know it's not realistic. She's not gonna pull over and go buy a chicken and then go get a grill and then grill it up on the side of the freeway. And like, I know that's not gonna happen.

So realistically, I would, I would prefer that she makes that choice over this other one. So I, and, but just, and then I would educate her on, let just be mindful though, how much you'll like that, and then you'll want another one and another one, and because it's considered a healthy food, we can get into these habits of consuming more and more. So the chemicals that are in heavily processed foods,

are they healthy? Not necessarily, are they like these super dangerous things that are gonna give you cancer and kill you right away? No, probably not. Most of the danger and the negative health effects come from the fact that many of these chemicals in these foods are in there to ramp up its palatability. That's why a lot of those chemicals are in there.

They're in there to keep the shelf life high. They're in there to maintain mouth feel, crunchiness, the smell, the texture, the way that the taste hits your mouth before, during and after, you know, you're eating the food, the way it feels in your hands. Majority of the chemicals that are in there are in that or for shelf life. So, are they dangerous on their own?

No, but when you combine them, it's like literally, it's like a formula. When they combine them in the right, perfect amount, you create a food that is irresistible, that has drug-like properties. And you can mindlessly eat it. Yes. Which is really the point I was trying to get to

was just the fact that we can eat and be distracted. We can eat with speed. And a lot of these things that we can eat and be distracted, we can eat with speed. And a lot of these things that we can override so we don't have to pay attention to your body's natural signals of saying, okay, we're satisfied. Yeah, in fact, they do show that when people eat, when you eat heavily processed foods, not only do you eat on average 600 more calories a day, you also eat the food much faster. There's, there's like, again, it's like a drug-like behavior and they've done a really damn good job of designing these foods.

So so it's so here's the point what I'm trying to make with this. You can count calories. You can restrict yourself. You can do that, right? Or you can say, I'm just not going to eat these foods and then eat until I'm satisfied and the results will be the same. The results will largely be the same. You'll eat a more appropriate level of calories.

It took me a long time to figure this out with clients, but when I did, this was a single most effective thing that I could, that I ever possibly did with diet. Where literally I'll tell a client, I just love doing this, I'd get a client, and I'd say, I don't want you to. We're not gonna restrict your food, we're not gonna, here's what I want you to eat until you're satisfied,

just to avoid foods that come in wrappers, boxes, that have long, ingredient lists. In other words, avoid ultra-process foods and just eat as much as you want normally until you're satisfied. And they'd lose 10 pounds. And they'd always come to me and be like, oh my God, the crazy chemicals they put in these

processed foods make you gain body fat. So, well, not really like that. I said, you know that you overeat. You eat more when you eat those foods. No, I'm eating until I'm full. That's exactly your full meter. It's like having a thermostat in your house that's set at 71 degrees. Your heater is not going to surpass 71 degrees.

What what ultra-process foods do is they take the thermostat level and they move it up to 80. So now the thermostat keeps running until you get up to 80. That's your hunger, that's your appetite. The thermostat on your appetite has been shifted when you consume these foods to where the only way to prevent yourself from overeating is to literally count your calories and restrict yourself. Otherwise, you're going to overeat. This is why it's the easiest, most simple and most effective diet.

Did you guys see that meme, the thermostat one for the dad for Christmas presents? No, it is. Oh my God, it's so good. It's like a picture of an old school thermostat with a dial that you turn. And it's like to the left, less Christmas presents. Oh, yeah, more Christmas presents. That was so clever. What is it about dads Yeah, more Christmas. That was so clever. What is it about dads? And thermostat. It's so true.

It is. Thermostat. Thermostat. Thermostat. Thermostat. Thermostat. Thermostat. Thermostat.

Thermostat. Thermostat. Thermostat. Thermostat. Thermostat. Thermostat. Thermostat. Thermostat.

Thermostat. Thermostat. Thermostat. Thermostat. Thermostat. Therm Yeah. Don't mess with that. And remote control. TV remote controls the other one. Yeah. Who holds remote control when you guys watch TV at home? Yeah. You guys do. Yeah. Almost as savior as the guy.

Did your dad do this? My dad used to do this where he, you know, of course, he was the dad. So he'd have the remote and we'd watch TV and he'd doze off, you know, while we're watching something. And it's something we don't want to watch. So I'd go and like, take the remote control from his dad and he'd wake up all pissed off or if I changed at one point about another remote control. So when you fall asleep I could change. Oh yeah. How does he know? He's asleep. I'd change the channel. He'd wake up. Put it back.

Six cents. Like dad you're sleeping. Why are we? Why do you care if I change the channel? We see these big things about it. Oh yeah. I'm not gonna try to pull that on me. Hey, uh, so Adam, I got something funny to tell you. Okay, tell me. So this is, I think this is labeled as the greatest like loss of wealth, fastest loss of wealth. You see the FTX guy, file bankruptcy? Is that? Okay. That's the crypto guy. Yeah, the guy that was worth like billions

and billions of dollars. FTX CEO and name brand crypto billionaire Sam Bankman freed. Yep. Okay. He lost 94% of his net worth in one day. Yes. Why does that make my stomach hurt? Well listen, his net worth one from 15.6 billion dollars in a one day to one. Oh my god. 15.6 to one. I mean, you saw the, that's crazy. Yeah, I mean, I think it was, uh, um, Zuckerberg lost like 70 billion in a day or 10. I, I, I, I don't know where we're at total right now. And of course it, it fluctuates as the market goes up and down

because so many of these guys are tied up, so much of their net worth is tied up in these companies, right? And so obviously as the share marker goes up, yeah, the marker goes down, what are, but I do think that we have seen in the last year, the craziest loss, like trillions of dollars, have fallen out of the market from the stock market and taken such a big hit.

And so many people tied up into not only like shares, but then also the crypto bubble that was. Well, then you say Tom Brady in Giselle, or like, do you see that? Did I show you that? 640 million, right? Yeah. That they were tied up into it.

Was it FTX? Yeah. FTX. And so was Steph Curry. Both those guys were investors in like the early rounds. They were, they carried a lot of that. You know, when you're playing with that kind of money and you were investing that kind of money, you have to, you know, could I have a lot of that. You know, when you're playing with that kind of money and you're investing that kind of money,

you have to, you know, could I have a lot of family that's in financial advisors? And they say one of the most important things to consider is somebody's temperament. How they are, are they conservative? Are they risky? Are they okay with losing money, but also taking the risk that they can make a lot of money?

Like you have to consider that because when you're dealing with that much money, you have to be okay with the fact that you might lose it when you take those chances. Otherwise, like remember in 2008, it's not secure. There were bankers and investment advisors committing suicide because they, they had lost so much money that they couldn't deal with that. And they ended up killing themselves. So you got to, you got to, you got to know that when you're, when you're playing with that much money, you gotta be okay with,

well, if I lose it all, how am I gonna be? Am I gonna be okay with that? Now, wasn't there comparisons to the .com bubble with this, what's happening in shifting with crypto right now? When are you guys talking about that before? Yeah, I mean, it's very similar to what we've seen. I mean, what we saw during the .com, just like I think that, you know, cryptocurrency and NFTs, I believe, are here to stay and are going to be the future.

Just like you would have said back in 2001 or whatever it was, that the dot com era is going to change how we do business forever as it did. The problem was only a few major companies that came through. Exactly. And then the like, I forgot, I've seen statistics on the likelihood that you would have picked one of those four or five companies that ended up like the Amazon that took off. The likelihood of that is like as likely of you like hitting the lotto is like the same thing going on in the NFT and the crypto space is that this. And so many people think that you know Bitcoin is so stable

because it's like the big one in the first one so I just I so disagree now with that I just think that we just don't know yeah we don't yeah we still huge we we we don't know that and I just when you're messing with the money I just and we see how fucked up and corrupt our government is to think that they're not going to get in and mess with that or take it over to benefit them. So I'm so skeptical of how it plays out. And I know that if you've listened to... I like your play. I like the way you said about crypto, which is have some because there's always going

to be a black market. That's makes sense. No, if there's a black market, then that's exactly what I was going to comment on because I know if someone's heard sound bites of me talking about crypto, I was probably the most bullish about it with you guys early on. But what I was bullish about was that,

I do believe it'll never go away because our black market is massive. And I know how many people use it on the black market right now and it's completely changed the game. It was very difficult to move money that one of the hardest things in the black market world,

particular drugs and so on, is actually the cash is the money part. It's not actually the drugs. We actually move drugs back and forth all over the place. It's what you do with all these cash. It's the cash. It's the cash and being old. And even just as something is crazy,

it's carrying that kind of cash. Like a million dollars in cash is a lot of money. You can just stick that in your pocket. It's not like the movies where it's like a million dollars and cash is a lot of money can just stick that in your pocket. You know what I'm saying? It's not like the movies where it's like a million dollars and it's a brief case. Yeah. Yeah. Yeah. Yeah. Yeah. Dude, it's so it's so funny. Adam Adam has this amazing ability. Yeah, tell the audience. Adam has this like rain man like ability. Yes. To look at a stack yeah. Of money and tell you accurately how much is the money is. Oh, that's $7,000. So a brick is it. Yeah, that's $50,000.

$10,000. Or to the, like almost to the, you're within 50 bucks, it's pretty good. You'll look at money and be like, that's $16,475. So I'm like, huh? And then we'll count it, huh? You just kind of like ways it.

You know, that's that. And that's because you dealt with the marijuana industry. Yeah, a lot of cash, you know, a lot of cash. So how much does a million dollars actually take up? Like, or I don't dollars actually take up? Well, I mean, yeah, no, I have. And it really is, if it's in hundreds or it's in 20s, it makes a huge difference in if it, how the bills are. And so a lot of times in these movies, when you see it, like the, the, the, the, the, the, the, the, the domination, what, where I call bullshit on the right is when they say the amount, and then I see that what the denomination they're using, I'm like, that, and sometimes it's

both ways. Sometimes you see them massively exaggerated. Like it's a lot of money. It's like, well, that would be like a stack like this big. You know what I'm saying? Like, here's a, here's a $100,000. You know, and then you swim in on the bed. Yeah, it's massive. And then you see it's hundreds and you're like,

no, that's not true. Would not be anywhere near that, you know, like that. That'd be like a bunch of ones, you know what I'm saying? If someone handed you, so, so yeah, they just exaggerated all the time. You even see that with game shows where they give someone like $10,000, they give someone like $10,000,

and they give them like this crazy stack one. Yeah, it's like, you know, a $10,000 stack is only like this big and a hundred. So just to make it look super crazy. But one of my favorite scenes in a movie is the part with Matthew McConaughey and Lincoln lawyer. You remember that scene? No, I don't watch that.

So you never see that movie? No, I remember that. Oh, I remember. That's a great movie. So it's the very beginning, it opens to opening scene where he's in his limo and he's in the back. And all these, it's like Harley gang.

Where they're like pulling around, they pull around the limo, they make the limo pull over. And you think like some shit's gonna go down crazy. And it's actually somebody,, we're on there like pulling around, they pull around the limo, they make the limo pull over, and you think like some shit's gonna go down crazy, and it's actually somebody, somebody from him that's hired him, and he's paying him off in an envelope, and he grabs the envelope and he,

he goes, and he, why is this, and he tells him how light it is, by how many hundred dollars he's gonna put that, and then he explains to him why it's off like that, but he doesn't even count, and he just like shakes the money, and he goes, no, it's exactly what it is. He's like,

he's like, I would have thought that was bullshit until I met you. Cause you've done it so many times now. How does he know? I'm not 100% but I definitely, I'm pretty, I can get, I can definitely call bullshit when it's like way off. You know, to me, it's so, cause I've done it enough times that,

when a movie or show, it could treat all the things it's annoying cause I do it so much. I'm gonna be watching when I'm like, that's not 120,000 though, it's not even so awful. It's just, what is this? This movie's fake.

Dude, that's like anytime they're doing a medical procedure in Courtney Astley interject, you know, like they would never put a bulls there. Yeah, like what? Like what? I don't care. Right, okay, so that, okay, don't you guys know,

like appreciate movies that take that extra step to make, because that's such a simple thing to make accurate. It's like, okay, anybody who's ever counted this much money or anybody that's actually been in an ER knows that that's how it would go down. It's like, what makes me like, I think lazy, you didn't just ask somebody. Well, so this one makes me laugh.

Yeah, you can solve it. Yeah, so what makes me laugh is that you'll do this in a movie that the whole movie is fake Is fucked to begin with like there's aliens fighting like yeah Simple and you're like real and you're like that gun wouldn't shoot that way The whole movie is like this is a cartoon or something like that You know, yeah, but what I feel is like but that's exactly the point It's like you have all this crazy all the top fake stuff

But then the the most basic thing that you can make real and sit wrong. You get wrong, or you lie on, it's just like, ah, then it makes, of course, the unbelievable stuff, even more unbelievable. It's like, you can't even do the real shit, right? Of course I'm gonna believe you. We had a cousin, I was a police officer, and we'd watch action movies with him,

and he'd sit there and count how many times they'd shoot a gun without reloading. He's like, wow, where do you get it? I've been a droid for a few days. Where do you get it? We're gonna hang them with 30 rounds. Just ruin the movie. Come on, man. You know, we watch like a video game. We watched the fakes movie of all time with him. Command, oh, you're watching you seeing

command. I love command. I'm command. I'm going to show Arnold Swartz and your shows up to this cartel. And there's literally an army of people with rifles and machine guns. And he just he kills everybody. He just kills everybody. He can't touch him. Well, is that one quote? Like he kept hanging around or something

where he like fell off the cliff. Oh, oh. That's another one. That's another one. That's the commando. I thought that was commando. Is that commando where he says that? My favorite, my favorite,

he always says is one liner. My favorite line was in commando. They obviously kidnap his daughter, and they've got to do this job for them. Whatever. He's on the plane with the handler. Yeah. And so he's on the plane, and they haven't taken off yet.

So then he like reaches forward to tie a shoe, and he elbows the guy in the head, the guy passes out, and he puts the jacket over the guy's head, and then the flight attendant goes by, please don't bother my friend, he's dead tired. Like dead. Kill them with an elbow on the plane. He just covers the body.

Dude, speaking of movies and whatnot, like Sophia Stewart, okay. So Jerry actually sent me this DM of a video of, so this lady, was that the one I say? He claimed, yeah, yeah, because like I'm glad you brought that up. I went through this before I went down this rabbit hole because I heard a long time ago that the creators of the Matrix, is it true? Tell me is it true? Hold on, I saw this. Okay, so she actually sued them because according to her,

she had written this book that basically outlined the entire trilogy of the Matrix and also the Terminator. So basically, like, her, she was claiming that, and basically, I think she sued James Cameron as well because of the Terminator, but basically like, like John Conner and all that was, was the prequel to Neo and everything in the Matrix. Yeah, so Matrix. She said that the Terminator happened first and that Neo was the son of Connor.

And it's all biblical, right? So it's like this whole, like, so the machines, and prophetic, and turning into the Matrix. You know what though? They did do, did you watch the Animatrix? These are like the cartoons that show kind of what happened before. Right, so there's some holes to the whole thing. So it's like, okay, wait, back me up

because I just saw the same thing too. Jerry sent it to me. I sent it over to you guys to figure you guys would be able to fact check it better than me because I don't get into this stuff as much. I don't know if she, I don't look into if she actually wrote the book. Like yeah, she did.

Yeah, so she did, okay, so I looked into that and She didn't actually publish the book to like 2006 and Which book had claimed so it's called oh, so it wasn't the third eye. I think it's she's saying that they all read it off for her Yeah, the third eye. Yeah, so there's she's saying that like she entered this contest to basically write for a comic book and and said that that With Chowsky brothers, I think that's their name that they stole all of her content And then made a movie or that was Chowsky brothers who wrote Terminator? No, that's Matrix. Matrix.

So who wrote Terminator? James Cameron was responsible for that. Was he for the first time? He claimed that, so James Cameron claimed that he thought of it in, because he had a nightmare about like some robot come to kill him. And so that was like the inspiration. So James Cameron do the original Terminator?

Yeah. He did the first one? Yeah. Oh, I thought he just did Terminator 2. No, that was his whole franchise. I think too, he didn't make much money off of it initially because of the deal that he worked out. Oh, really?

There's this whole thing with that. But yeah, it was interesting. I didn't know Terminator was part because I heard about the matrix that this lady had claimed that these brothers stole her idea in a sense. I'm surprised you didn't go read that book now. I want to. You guys just say it sounds interesting to see, like, if you were to read it, if it lines

up really well, like, bros is way too close. So she took them to course, she didn't win. Like that's the other thing. So it's like her claims are just claims unsubstantiated claims. So it's like you kind of have to, but you got to kind of wonder, okay, so in my James Cameron, who's got a lot of power, a lot of money,

by a lot of connections and this small novel writer. You know what though? You know, kind of this happens a lot. You know what it does, but you know what annoys me about this? Yeah. Is, I get it, you had a great idea, or you had an idea, I should say.

Yes, I'm, I, that doesn't mean, doesn't mean it's wrong. It's not anything yet. It doesn't mean it's a lot. Like, as James Cameron turned it into a, like what goes into making it? Thank you. This crazy profitable franchise.

Part of it's your idea, but, but that's the small part of it. Yeah, part of it. Yeah, part of it. Yeah, part of it's the smallest part. Well, I mean, I try to, it's explained to my friend who always gets in a debate with me about that because, like,

he isn't actually executed and put like, okay, the idea all the way through it's like it's like it's like it's such a bigger thing. It's like imagine if in 1990 I wrote a paper and I said man you imagine if we had a cell phone that you could touch the screen and do it and then they make the idea. I came up with the idea. Okay good great. Well not to mention it's so easy to built on other people's ideas. Everything. Yeah.

Your phones, electronics, the clothes you wear, the mics we're talking on, if somebody else had an idea like it before, that person either did it or improved upon it and then made it and then somebody else goes and improve it. I mean, it's like the idea that everyone is this complete original thought is hilarious. She got it from the Bible. So somebody would say hilarious. She got it from the Bible, so some of the executives say so. She got it from like biblical stories. You know what this reminds me of? Do you guys remember years ago, I'm not going to call anybody out,

but I'll keep it vague. We had an idea years ago when we started Mind Pump that we would have this network where we would have other podcasts under us. We could. That was definitely a alright. Hold on, we communicated this idea to this other fitness podcast of the time, which was big at the time. Now they're not really doing anywhere.

But they took this idea from us and implemented it. And we never implemented it because we couldn't work out the logistics and there were lots of issues. Well anyway, they implemented our idea and it taint. We're like, thanks for trying that out. Yeah, that we don't for sure. I'm glad we did. Thanks for being the guinea pig.

I'm glad we did do that idea. Yeah. Not going to say who it was. I'm just saying that we'll just put that out there. I bet if you're old, if you listen long enough, you could piece that together. I know. It's, it's, hey, so you want to hear some weird, weird statistic. Yeah. So this is crazy. I just read this. Do you know? you piece that together. Yeah, it's, it's, it's, Hey, so you wanna hear some weird, weird statistic?

Yeah. So this is crazy, I just read this. Do you know, okay, so the average five year old laughs a hundred times in a day. Of the average five year old? Yeah, like kid, well laugh like a hundred times in a day. Okay. Do you know how many times the average 40 year old laughs

in a day? What's your choice? It's four. Oh yeah, I was gonna say four times times four times a day. I would just lose miserable fucks. Yeah, holy shit. I laugh four times in hour. I'll have all time. You see that chart that I was sharing with you I think Dr. Molly was the one who shared that I showed you guys were that shows as you as you get older the How lonely you get? Oh, yeah, yeah, that's like it. That's like, it was dramatically different between the ages of teenage years to your later 50, 60, how far off you are.

That really sucks because historically, old cultures, one of the challenges with new cultures in America is a very new culture in comparison to the rest. We have some great things in our culture, but there's some stuff that we discarded. And one of those things is the, is how we view and treat older people. In new modern societies, older people, like they're old, they're not cool, they're not sexy. Yeah, we just discard. Old cultures revered people who are in older age, because they have lots of wisdom. And I think there's a lot of value in that. And you're seeing the consequences of not doing that.

Like, that we're not wise. And number two, these old people are lonely. We don't treat them very well. It's terrible. You know, it's interesting, Sal, is, you know, while you're talking about that and bringing up the whole form. Look at the chart right now that I was just referring to.

And it's comparing like, you know, your partner, your co-workers, your children, your family, friends, basically, your interaction with people. And all the lines are kind of close. Right around 40 is when it like makes it clear, like split. So around 40, you lose a lot of touch with a lot of those people and become more and more lonely, ironically, the same time that you just referred to the 40 year old laughing only four times a day, a person, yeah.

That's interesting that it happens around that eight, right our age right now. So we're about to get miserable. Well, you know this stuff, are you missing something? Look at how good. What do you think? Take a look at me.

Yeah. He's laughing. He's laughing all the way to the bank. He's happy. He smiles. He's laughing. I'm laughing all the way to the bank, guys. He's happy all the time. I mean, anyway, all right, another cool statistic. This one's kind of crazy. I did not realize that this was a thing.

There was a study done in, there was a, over a thousand British and American people were surveyed, okay? So a thousand people were surveyed. This, so a thousand people were surveyed. This is wild. I didn't know this, one out of every 30 people, so it's not a lot, but it's still people poo in the shower. Poo-p in the shower?

One out of 30 people admit that they have poop, pooed feces. Kakka. In the shower. Ugh. I mean, I pee in the shower. Let me- Everybody's in the shower. Everybody. There's actually a stat the shower. That's completely, everybody's in the shower. Everybody's in the shower.

There's actually a stat on that. That's actually, it's like one in four or something. Really? Yeah, yeah, I've actually been in the shower. Pooing in the shower. In your shower, by the way, I don't pee in everybody else's shower. Let's talk to the Jigs. I don't think it's showing your house in the mirror.

You gotta like waffle stomp that down and see. It's a whole process. Why would you do it? How lazy are you? Are you just in there? I get mad at you, try and forget her hair stuck in the drain If I walked in she was thinking shit in the shower and fucking flip my lid Bro, why you probably call that one. She's like well, there's no hair in there though

Well, okay now this makes sense having managed big gyms Well because I thought that was kind of a cultural thing. One set, no, I don't know. But if these are American in English people, so I think I guess, look, you manage gyms. Once or twice a year, you'll find a poo in the shower. Oh, you know, the other thing makes sense now. You know, I know Doug loves them, we talk about poop. The other thing that you saw in the just member,

like some cultures that stand up to poop, like over holes and so on that, they actually stand on the toilet. Yeah, you see the, you see the chup on the toilet and you come in and you see like shit all over the place. Like I don't understand how to shit on the back of the wall. Like what is going on? It's a baffling. Yeah. That's, yeah. That's, that's a bad tummy though. Cap it on the key man. I used to see that all the time. I know. This is just some of those bad behaviors like that. The, are all see like sometimes too

like culturally some people just throw Trash like outside their car. Oh, that's just like what This is the guy that mixes recycling with trash. Yeah, at least he puts in the garbage Another cool stuff. I'm not I'm not I have I had some pretty I found some pretty cool statistics Here's another cool one. Did you know that one man makes enough sperm? In two weeks that he could theoretically impregnate every woman on earth. Whoa in two weeks really No, no, you still got it. There's still some logistics there. Well, dude I mean, that's a lot of sperm. Yeah, that is a lot. And along those lines, look at gang is a lot, dude. Let's hear this.

That was commercial transition, please. No, it's not. Oh, you know why we're so hyper by the way? Everybody, you know why we're so hyper? You want to do commercial? This is true. We all drank, we're gonna fight peak power. Is it that I was so hyped I was like forgetting for you guys?

My mind is going like a lot. I like a lot. It's great. Yeah, I like it. It feels really good. It tastes good. It's got like a nice little lemony taste. I told it a lot. It's great. Yeah, I like it. It feels really good. It tastes good. It's got like a nice little lemony, and it tastes good.

I told you guys, this is the best. People are gonna take this and they're gonna be like, this is the best pre-workout review. For the audience, because I hyped. I really liked pure a lot too. So tell me, so this has caffeine, pure does not. Yes.

What else is different between their pure blend versus what you have in peak power? Well, it's got coffee factor, what's it called? Neural factor, which is really good for BD and F in the brain, brain-derived neurotropic factor. So literally, it's like miracle growth of the brain. Then it has lion's mane, but they make sure to put the fruiting body in there.

Let people don't realize this, but when you look at a mushroom, the cap, the fruiting body, this is where you get a majority of the good stuff. And companies that sell you mushrooms often will mix the whole thing in there. Just the grind up the stem with it. Yeah, or they don't grow it on good stuff. Like mushrooms are like sponges. And whatever they grow on, they end up absorbing. They grow, this is legit lion's mane good stuff. But anyway, it's a combination of compounds that give you this really nice euphoric, high. It feels really great.

I really, I really hope that this product does really well. So, organify it lets you do this more often. It'd be kind of cool for us to have some control and say and supplement. You try to play Kate me out on my thing. To give you what you want without ever having to pivot into the direct shoot, because I have no desire for us to do that. There's gotta be other people listening that are experimental like you and just wanna like put it all together. You could wet your beak without asking.

I'll say so right now, if I ever made help sound as perceived. If we ever made a supplement and you guys give me full control and we didn't work with any of the supplement companies, I would push the legal limits. That's what I would do. I would make a supplement that would be wild. That wouldn't, it wouldn't necessarily be a health supplement. It would be like, here, try this. Yeah, here's what's happening.

Here's what's happening. But this peak power is definitely a more normal. Okay, back to what you're talking about. All right, back to, back to, back to interesting statistics. Did you know that the your your objective attractiveness as a man Is connected to your testicle size? Did you know this? I think I did hear this once before so the better looking you are the bigger your balls are no smaller the smaller your balls

We're not talking about the the you know the penis. We're talking about the balls The better looking you are the smaller your testicles are. Okay, so how do they measure this? Yeah, I know they measure the balls, but how they measure the tractiveness. So they take like a bunch of guys and then like girls all score them on a one to 10, a how trapezoid.

Yeah, but there's also, and then all the guys, there's also facial symmetry and stuff that they use that'll, and so this day's got some BBs, he's doing well. Yeah, so, and now this is true with animals, right? This is very true with monkeys. And the theory is that the less attractive you are, the more successful you have to be with having less sex.

Right, because you ain't getting more opportunity, like, so you gotta be ready to go. Yeah, so if you're good looking, you gotta have a lot of opportunities, your body doesn't need to make tons and tons of fun. So you get lots of opportunity. Yes, but like if you're like, fuck, if you're good looking you have a lot of opportunities your body doesn't need to make tons and tons of So you get lots of opportunity. Yes, but like if you're if you're like Fuckin' you're ugly. Now just just like we got one shot. This ball size have a direct relation to sperm and count I believe so. Oh, interesting. I didn't know that. Yeah, I believe so. Oh, okay. Yeah.

Volume. So next time your buddy's like I got the biggest balls like you sure do, but I've never seen them in a series of faces. Yes. And I bet you're right about that right there. It's you. Anyway. So, study came out. A lot of my friends. Study came out that connected multivitamin use to better longevity. And here's what I like about the study.

They actually controlled for the healthy user bias. Okay, I just gonna say, because that's what we've talked about before. Yeah, because people think multivitamin tend to work out, tend to do better on stuff. They actually tried to control for the healthy user bias. Okay, I'm just gonna say, because that's what we've talked about before. Yeah, because people who take multivitamin tend to work out, tend to do better on that stuff. They actually tried to control for the healthy user bias, and they found that people who take a multivitamin once they control for that stuff,

they tend to have better longevity. And they think it's probably due to lower rates of nutrient deficiencies, obviously, because a multivitamin helps cover that stuff. Really, and it's not, yes, because I mean, immediately I would assume it's because of the care. And that's one thing that they care about and everything else is sort of, compiles after that.

Yeah, no, so there's probably value in taking a multivitamin. You know, are we getting better or worse? Meaning as a whole, like, is the society getting better at hitting more of their nutrients? Are we getting worse at it? With all these foods that are fortified with nutrients with all the supplementation?

Historically better, historically better. Like, but over the last 30 years worse. When I say historically, are you comparison now to 100 years, 200 years ago? Like way better. Like, we're not kids aren't, you know, people aren't getting rickets. And, but 30 years, 20 years,

we're seeing more nutrient deficiencies, mainly because people eat less Whole Foods. And the Whole Foods that we do eat are less nutrient dense. Vegetables, fruits, I feel like I'm asking you. I feel like there's alarmists out there that are kind of saying that from the soil. Like we're not really getting the actual density that we should be from these plants. That is the sun, too. Don't you believe that there's so much I feel like about the actual density that we should be from these plans. That's the sun, too. Don't you believe that there's there's so much I feel like about the sun.

Vitamin D is one of the number one new. We know that already. Just feel like that there's more to that than what we realize already, too, that there's got to be more value to getting out and getting in sunlight than what we've already figured out. And the amount of us that are stuck in doors now. I do think there's some validity though, because Courtney started to do her own vegetable garden outside. And I told you guys about these carrots.

We had these carrots that literally, they almost tasted like ginger. They were so packed with like minerals. And it was just like, whoo, it was spicy. Like I've never had like a spicy carrot. I was like, this is weird. But it's like, whoo, spicy. I've never had a spicy carrot. I was like, this is weird. But it's like, you know, it's like, the soil was like very rich.

That sounds like a cute pet name. You give your spouse. You use a spicy carrot. Spice carrot. You don't hear your little spicy carrot. That's Jessica, she has the weird, there she calls, she calls it really a, that's my nickname.

A little pickle. There was something like, oh, you little pickle? I'm like, what? Why would you call a pickle? I don't know, it's cute. I gotta call out, I gotta make little pickle or something like. Yeah, yeah, oh, you little pickle. I'm like, what? Why would you call a pickle? I don't know. It's cute. Anyway, I got to call out. I got to make a call out right now.

I got to call out our YouTube producer, Andrew, because this guy, I yesterday, I get, I go out in the parking lot and somebody's fucking, he messed with you, calling my name out. Yeah. And I'm like, and it's coming from a speaker somewhere. And I'm like, what's like, Sal, the Stefano, something like, what the fuck is going on my pub Joe Yeah, I get in the car because I can't figure out what's from that. I'm just gonna get in the car and leave I drive off and then when you guys says he just got himself a new car that lets him do that. Yeah, like you fucker

The new Tesla makes you speak out. You can speak through it. I didn't know that. Yeah, dude I didn't do that. So he's been fucking with us. Yeah, and it like distorts the voice a little, so it's like kind of low and yellow. I'm like, do this creepy. And so I kept looking to see who's seeing it, and there's a guy like in a truck parked there, and I started looking at him, I'm like, what's up, like, like, wait a minute. I'm a family, like, hey man,

and he's just like, looking at me like, what? Yeah, dude. There was a guy having coffee. There was a guy having coffee, I thought it was him, and I was like, waving at him and everything, or like, and he's like, looking at me, there was a guy having coffee. There was a guy having coffee, I thought it was him. And I was like waving at him and everything. And he's like, looking at me like I'm crazy. Yeah. Well, I'm just gonna get in my car.

I'm like, where's this coming from? Okay, I'm outta here. It's like, is it God, hey, what's up? So I wanted to add, I wanna add something to our, our quaw that I think would be kind of cool. And I would like us to be consistent with it in every episode. I believe that we've been doing this long enough

that we can do this, where one of us recommends a follow. So somebody that one of us follows that puts out content. I do. Obviously, fitness is our wheelhouse. So of course, we'll probably recommend a lot of health and fitness people that we think are promoting

good information or good message, but that we promote somebody, talk about why we follow them or why we like them, but at every episode that the listeners will get some sort of a recommendation of someone who we like. And it doesn't have to necessarily be in there, so we can go in any direction, but I think we can commit to that. You think we can do that? Absolutely. I want to start with the guy recently who I just shared it in my story because I've just found him and I like the idea of promoting somebody who I see is like up and coming. That probably a lot of people don't know who he is.

I think he only had like 20,000 followers. So 17, I think even 15 or 15 or 17,000 followers. And he got our attention because he redid a a TikTok video of this kid that kind of was trying to clown on Sal. Because I said deadlifts are good for the back. It's so fun. I'm mechanically, blah, blah, blah, blah. Big word, big word.

He did exactly what I was like, when I saw that video initially, I was like, oh, somebody needs to counter his counter. And then he did it. He did. He did. And of course, information is good. I want to see. Yeah, somebody needs to counter his counter. And then he did it. He did. He did. And of course, information is good. I went through his stuff first.

I wouldn't recommend him just because he rebuttled Salghen and clowned on. But then I went through his content and his programming. I see the stuff that he recommends to like a beginner lifter and stuff like that. I see the way he communicates. Legit. Yeah, very legit. I think you could tell he's intelligent. You could tell that he communicates it Yeah, very legit. I think he, and you could tell he's intelligent. You could tell that he communicates it

in a very practical, reasonable way. And I love people like this. And I especially get annoyed by the kid who he was countering where these kids like to take sound or clips from their textbook that they just learned and they try and like, make a huge argument around something that is so specific, but there's so much more nuance to the point

that, you know, like Sal was trying to make in that video. And so his Instagram handle, I believe he's on TikTok too, but his Instagram handle that I found was a look like you left. So it's all on our own. Yeah, yeah, yeah. So shout out to him. My commitment to the audience is that one of us three will bring somebody who we've either recently found or that we've listened to for a long time or we really like

to add a little bit of value to the to the cool. Check this out. Did you know you may not be absorbing all the nutrients that you take in? Did you know that if you have digestive issues, that that could really hamper your fitness progress? Well, there's a company called Mass Zimes that makes digestive enzymes for athletes, digestive enzymes, the good ones, break down proteins, fats and carbohydrates to help you assimilate those nutrients, get those nutrients to the target tissues,

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First caller is Cara from I-O-I. Hey Cara, how can we help you? Hi, how are you guys doing today? We're doing good. That's awesome. So, obviously, I have to say thank you guys are awesome for everything you do. You've taught me way more than any of my certifications have. So thank you for that.

Hop into my question then. So my main question is how can I lose body fat after kind of like a failed bulk? I consider it. I don't know if I need to do more of an aggressive cut, or if I need to like up my activity or something, some kind of confused on where to go. I've been working out for a little bit here. You see super low calories about three years ago.

Slowly start at weight training, slowly increase my calories to about 1,400 for a little bit. And then at the beginning of the year here, I went on an actual bulk where I increased my calories to 2200. I'm starting running anabolic. That worked pretty well, but then tried to cut. Didn't see a lot of progress there. Ran hit. Didn't see a whole lot of progress there. And now I'm in the end of symmetry and not sure what I should do after symmetry to lose a little bit of body fat there. Okay. How long were you at low calories before you did the bulk?

Like in the beginning? Just like how long in general? Like you said that was your first bulk. I'm assuming before that you were almost always kind of in a low calorie state. Is that true? Yeah, pretty much. Always usually around 900 to the max I went went to the, it was like 1400 calorie. It's going to take some time. You're going to have to, you're going to have to live in the 2200 calorie

space while continuing to focus on strength for a while because your body's a little resistant, right? So when you drop your calories, it adapts right away. And you didn't, you're not seeing any weight loss or any fat loss. So, I mean, two options are to cut it even more, which is going to put you back to where you were before, kind of in this crappy place. Or we got to keep, basically tell your body, it's okay to burn more calories. That when you cut your calories, it's okay to burn body fat. That's going to take a while. So you might need to stay in that 2,200 calorie range or even higher for like a year. And just focus on strength,

just focus on body sculpting, just kind of staying that space of strength for a while before attempting a cut again. I want to know a little bit more about the being a failed bulk. Like what do you mean by it's it was a failed bulk? What leads you to believe you failed? Yeah, so I knew you guys are gonna ask this so had a good reasoning or a kind of good reasoning

I feel like it failed because I felt like I gained some muscle, but it wasn't a lot I felt like I gained more fat than muscle the main goal of the bulk was to grow my glutes Which did happen my glutes did grow? But it feels like I added so much like body fat to my stomach region, especially which I know being female, that's kind of where it goes to. But that's where I see that it failed is it was more fat than muscle in my opinion.

Okay, so this is an example of where I would want you to go get measured. So we could actually sit down and actually, because a lot of times we are extremely critical of ourselves and a little bit of water, tension, or bloat. We might feel is, oh, I'm getting fat or I'm putting on this bad weight, but because you said you saw strength go up,

you saw your glutes did build, which was the focus. So definitely we were moving in the right direction. Now, there is a possibility, you added a little bit, too many calories too fast, or maybe your activity level didn't increase at all, or you might have reduced it. And so there is a possibility, I'm not saying that you're wrong,

that you didn't put more body fat on than muscle. That's, but I would want that data. Like, I would tell you, like, okay, back to Sal's advice, let's stick to this a little bit longer. Let's go get your body fat tested right now, and then let's test your body fat in, let's say, a month or two, following the calories that I want, following the programming I want. And then together we can sit down and go, like, okay, you added seven pounds to the scale. How much of that was fat, how much of that was muscle and to determine on, are we going at this too fast or not? Because some of what you might be experiencing might be more psychological than

it is actual. Did you do any circumference measurements in terms of overall? So I did not. I had originally. So I had worked at a gym last year when I was around 1400 calories and I did body fat testing there. I was about like 50% for, but it was pretty low for a female. So like you could kind of see my abs like I looked pretty ripped which I loved, but I knew for my health I needed to go up and body fat a little bit. So I'm wondering if it is more like psychological, but I didn't do any specific body measurements, which can start doing that now I want to get some calipers to actually do my body fat at home since I don't have like the in body scans anymore. Yeah, so you went you were at 15% you don't know you're at now how much weight did you gain on the scale.

About 10 pounds I was about one 15 when I started I'm roughly one. Yeah, and you got stronger you're fine. How tall are you? I am five foot three. Oh, you're good. You're good. I probably yeah, even if you gained some body fat Would you would you go up to 20% at no way? I don't even think you went up 20% I mean, I can't see all of you, but I can see some of you look pretty lean just off your arms and shoulders So I wouldn't worry too much. I'd say I'd stay in that slightly higher and that higher calorie range for a while and just focus on building strength and stuff like that.

You don't want to obsess too much with staying in the mid teens of body fat as a woman. That's still to live there is kind of low. You want to be in the high teens, low 20s, most of the time. It's okay to go down to 15 here and there, but you don't want to live there. You don't want to live at 15% for most women, that's just a little too lean.

Yeah, I mean, I'm sensing that this is more psychological for you. You're probably used to being very lean and eating low calorie and now you're eating more calories than you ever have. You might have put on a little bit of body fat percentage, but here's the thing, you go from eating 1,400 calories and eating 22 to 2,300 calories. You're talking about five to 700 more calories a day, you're going to have more carbohydrates

than you naturally from that, you're going to have more water retention naturally because of that. And then also potentially, now that you've increased calories, there could be also foods that are messing with you a little bit that are causing a little bit more bloat and water retention too. So, that is something that I would, while we're coaching, I'm coaching you through this, I'd also be kind of paying attention

to how certain foods are making you feel and that maybe when you eat certain things, you get that feeling of, oh, I just feel like I feel fat or I feel like I put on this weight. So I'd be also asking questions around that, but I think you're doing fine. How often are you lifting weights? So right now we're running symmetry and we're in the last part of symmetry. So doing the weight lifting, like the 5x5 for the three days and then the smaller sessions

in between. So it was like three times a week just because we got full time jobs and it's crazy now. So we're wanting to try to go every day for like 30 minutes. So kind of follow what symmetry has laid out for the last phase, but tweak it a little bit after we're done. I feel like decreased after doing symmetry, though, which probably makes sense because I haven't like actually squatted for like two months at this point, but what was your, when you said your strength went up when you went on your bulk, give me some ideas of where you're, let's say your squat went up, when you went on your bulk, give me some ideas of where your, let's say,

your squat went up or your deadlift went up. What were the differences in weight? So my deadlift had went off, had went up a decent amount. I was at, I think, like, 135 to 140 for my deadlift for about four to five reps, roughly. And it's gone up where I can probably do like 165 to 170. Really good about it. I squat kind of just plateaued though. Like we just started doing this last part of symmetry yesterday.

And I was doing 135 and I was tanked after that. Like I'm sore today and I know I put too hard. Yeah, you got a few, you got a couple more weeks of the five by five. But when you went on the bulk, did your squat change? It didn't really feel like a changed much, but my form also wasn't great, so I'm wondering if it's for my form that decreased and increased.

Well, I mean, I mean, a 20 pound gain in your deadlift is big. You gain 10 pounds. I would see you, I would get you up to 135 body weight. You're, were you were body fat percentage wise and how much you're working out? I would, I think 135 would be even a good body weight for you and be relatively lean and strong I would like I said I think you should live in the 22 to 2400 calorie range

For the next year and just focus on getting stronger and then after that See where you're at and see if you want to do a cut what probably will happen is towards the end of the year as Metabolism starts to really ramp up as your body gets a little bit more comfortable with, you know, burning body fat, you may actually find yourself getting leaner at the end of that year anyway. Okay. Yeah, I think that's where you need to be though. Okay, so I get married next August. So I kind of want to be lean at that point. Do you think that August would be a good point where I could cut or is that too soon? I think you could wait because of how lean you keep yourself already naturally, I would

actually, I would keep you in like a bulk or, you know, a higher calorie until, like, June, until like six weeks before the wedding. Yeah. And then six weeks, I would slowly bring you down. Yeah. Yep. Yep. Because you are already pretty lean already.

I would keep the calories pretty high all the way until the final six weeks. And if we've done a good job, you've added a little bit of weight and you may even build it, add more calories. In a perfect world, I've got you up to 24, 25, 2600 calories a day. You cut down to two. Yeah. And then I cut you down to 2000 calories and you lean out really nice, you know, like heading into your wedding and you're eating more than you've ever ate before.

That's a perfect world for me. But part of that is overcoming the eating more than I've ever ate before. That's a perfect world for me, but part of that is overcoming the eating more than I've ever ate before and the psychological mind fuck of, oh God, I feel fat or oh God, and when really you're not. And so getting some objective data, I think is something that will help you.

So go get the body fat percentage and so long as you didn't jump up to 25% body fat, which I don't think you did, I think you did, I think you're doing just fine. Okay, okay, sounds good. So keep bulking longer. Do we record in the next program?

Well, I think I mean, I would go maps and a balic and then you could go maps aesthetic after that. Do you have anabolic? We do. I have it through somebody else, so I don't personally have it, but I do have access to it. You know that you're not supposed to do that right? We're going to send you anabolic, so you don't get to steal it from somebody else. You have your own portal.

Do you take someone's Netflix too? We lost her, Doug. Yeah, we lost her, her sound. Yeah, we lost her sound. Yeah, the voice went silent here. That's all right. We're going to send you maps out of Bollocks. You don't have to steal someone else's anymore. And then after that go for a map systatic, okay?

Thank you. You got it. Thank you. Yeah, so I thought she was honest about that. I wonder how many people do that. You know, I tell you, it's, if you've been in a cut for a long time and gotten your calories down, down, down, down, and then you do like one bulk and expect yourself,

your body to just react when you cut back down, oftentimes you gotta stay there for a while. Well, to me, this is all, this is psychological. She's 15, you could tell if she's still lean. Used to be in phenomenal, walk around with abs. You're walking around with abs as a female, more rare than as a male even. So she's walking around with abs,

she decides she's gonna go on a bulk for the while, she's only been running it for a few months. She goes up, would you say 10 pounds on the scale? Yeah, I mean, three to five of that is water. Water around the gates. So I mean, five, and then she got stronger. So we know some muscle got built. So I mean, maybe she put two pounds of fat on.

Which is fine. Which is what she needed to. Yes, so I mean, I think most of the time, more often. And then, but I do want to highlight how even more challenges could be. Like, let's say, because you start in it, in it, in it, eating more calories, you end up allowing sometimes more foods and more variety into your diet.

And sometimes you allow food, I've had this happen before, where a client, I have them bulk and have them increase like within avocado or something, and they actually have some sort of a reaction to an avocado and I have no idea. And they're telling me like, I feel so fat, I feel so bloated. And so with the increase of calories,

the increase of water and carbohydrates, any potential for inflammation goes really well. That's right, and then a food, and then a food that kind of disrupts them a little bit, that also makes them feel even worse. And so then in their head, they're like, oh my God, I'm getting fat. And it's like, no, you're not, you're doing a great job.

We just need to figure a few things out. Totally. Our next color is Wade from Colorado. Wade, what's happening? How can we help you? Hey, guys, how are you? It's great to be here. I appreciate everything you do and taking the time with my question today. Awesome. Thank you. I'll, I think I'll just jump right in with the kind of broad question, then maybe get into the little details and personal items. So my main question is how dialed in does someone have to be to put on muscle at age 50?

I'm, I just turned 49. I'm about six foot two, bounce between 185, 190 pounds. I've been weight training pretty consistently for 10 years now. But aside from some new gains, I've been weight training pretty consistently for 10 years now, but aside from some new gains, I've never really put on much size. I tend to hover around 13 to 16% body fat. When I cut, I feel kind of scrawny, and when I try to put on weight, I kind of feel like it just goes to my belly. So other issues I have, I guess, calorie wise. I'm trying to bump it up.

I kind of had the Justin problem of not eating breakfast for, you know, a decade or more. So right now, I'm looking at my notes. The last couple of days I tracked 24, 2500. I kind of miss in my protein goal. So I know I know I need to bump that up. My fat intake seems really high, which I was kind of surprised. Yesterday, for example, I hit 120 grams of fat, but only 100 grams of protein. So I know there's some things I need to dial in there, but other than that, what advice can you give me

and for someone my age, my goal being to put on muscle and then maintain it? Way do you be a blast to train right now? Yeah, it's just like some, like real, honestly, you have just a couple of subtle tweaks and I think we would just respond. You're also doing pretty good. It gives you like some like real, honestly, you have just a couple of subtle tweaks and I think we would just respond. You're also doing pretty good. It's 6 to 190. That's the other thing. 13 to 16% body fat. You know, what's less of a factor is not, is your age is

actually less of a factor here. What's more of a factor that I would consider with muscle gain besides the stuff that we could change that we'll talk, is the fact that you've been lifting for 10 years. So it's really hard for anybody to build muscle at any point, but especially after three to five years of training. After 10 years of training, it's really hard to gain additional muscle. Now, I noticed in your question, you mentioned our muscle potential calculator

and how it would say that you have all this room to grow. What you need to understand is the muscle potential calculators use top-level natural body builders as the criteria, and very few people have those kinds of genetics. So it's basically telling you with all the perfect training and diet and sleep and amazing, crazy muscle building genetics. This is what you can reach. So most people aren't going to be able to get there, and I wouldn't necessarily use that as like a hard target.

But first off, just getting your protein up to 150 to 200 grams of protein a day is gonna make a huge difference. Huge difference. And consistently. Every day. It can't be a day or two, and then you fall off for three or four days

and it's really low. You wanna consistently be hitting that every single day. And honestly, I'd be pushing you higher than that. Like that would be, we'd fall back at the, the 150 range. I'd be pushing you up to 200, trying to get 200 to be the goal. And then I know that some days you might fall a little short. And then what are you doing? Are you following one of the maps programs right now? Yeah, so I've run anabolic twice performance. I just started hit just to kind of change things up. I changed my training from evenings because it was inconsistent to mornings now.

So doing the short workouts is kind of helpful there. Yeah, I don't like hit for you if you're trying to build. Yeah, I don't know. Yeah, yeah. That'll build for you if you're trying to build. Yeah, I don't know. Yeah, yeah, yeah. That'll build stamina. That's not going to build tons of muscle. I would go map strong or maps 15, but do the advance version where you're doing 20, 25 minutes every day.

That actually might be pretty good for you, but less is more, as you get older, less is more. So here's what happens as we age with muscle building potential. And yes, you start to reduce the capacity to build muscle, but that doesn't really start to kick in until a little later. You're not really there yet. Now what ends up, what people tend to point to is, oh, reduce low, lowering testosterone levels, but what people don't realize is Androgen receptor density tends to go up as we age. So a 49, a healthy 49 year old may have, you know, lower free testosterone than a healthy 29 year old,

but his angiogen receptor density is gonna be higher. So as we age, if you're healthy and working out, you'll see the angiogen receptor density go up. So I wouldn't worry too much about the age thing. I would do really, really good workout programming, less is more, especially if you've been working out for 10 years already and bump your protein. And you can take calories away from fat.

You said your fat intake was really high. If you don't want to gain body fat, I would do a calorie trade, cut the fat, cut however many calories from fat and make up for it with protein. And you can do it with lean cuts of meat or protein shakes, but I think Whole Foods is gonna be your best option.

I think if you just mainly focus on hitting your protein, the rest will fall in suit. You'll probably gain, honestly, if you got your protein up, even if you kept your calories the same, you probably gain like three, four pounds of lean body mass just from doing that. I literally think I would just have you focus on protein. That's, go get that, and then I bet a lot of the other macros falling of it. So long as you don't eat like an asshole, don't just totally go off the rails and eat fast food or do some shit like that Focus on hitting the protein intake make that a priority and then I like maps 15 right now And then move you into maps aesthetic after that. So map Doug is gonna send maps 15 to you right now

So you have abs version do the advanced version of maps 15 15. The last thing that I would recommend you do, even though you didn't say anything that would lead to this, it complained just because you're coming up on 50, is to get your blood work done and just see where your hormones are. I don't know if you've done that. I haven't done blood work, but I've done the spit test and stuff like that. I started working with Dr. Cabral's team. Okay, good. Oh, yeah. So I think I'll be good there. Testosterone and hormone levels seem pretty good with the basic testing I've done, but I haven't

done. If you're with Cabral, you're in good hand. That's all I mean, that was the only thing that I would probably add to the what we talk about. You look really healthy, too. I'm going to be honest with you. Just seeing you on camera, you look like a really healthy 49-year-old. So I think you're doing pretty good.

And your numbers are great. I mean, keep in your side. Honestly, think you're doing pretty good. And your numbers are great. I mean, keeping your, honestly, what we're focusing on is a desire, right? Let's add some muscle, let's get a little more jacked. But technically, you're in a very healthy, good place. That body fat range, for your age, for in the fact that you're strength training. I mean, you are in a really good place.

But that doesn't mean there's nothing wrong with, hey, I want to put on, let's try and put on 10 or 15 pounds of muscle and you see what I look like. You know, it's realistic, I would say, for someone where you're at, I mean, I think you could gain five to 10 pounds of lean body mass, probably closer to five, and bring your body fat percentage down a little bit, stay around 190, but you're just going to look different. You know, if you lost five pounds of fat and gained five pounds of muscle, it doesn't sound like lot, but at your body weight and height, it would look pretty different. You'd have a different looking physique, you'd definitely be able to tell.

And that's a lot of muscle for somebody who's been working out for 10 years. I know it doesn't sound like five pounds doesn't sound like a lot, but to gain five pounds of lean body mass after working out for 10 years, that's a good amount of lean body mass. Yeah, and I'm kind of committed to, you know, the slow and steady.

I'm giving myself a good, you know, year or two to kind of work on this. I'm very goal-oriented. I used to do a lot of obstacle course racing and I did some more tie for a while on things like that. So when I have things that I'm training for, I'm a little more focused. So this is kind of my switch of mindset to try to train just to build some mass or chase strength or something. Yeah, the protein intake alone is going to make a big difference.

Yeah, it is. It's going to be a huge difference. That'll be like two, three pounds of lean body mass right away. The combination of switching programming, adding the protein intake consistently, I think, right away you're going to start to see. Do you supplement? Do you take great team? I do.

I just create team in Crill Oil right now. It's like a's gonna take you. Good, well you're on point then. Yep. Okay, so stay the course up the protein, trade some bad calories for some better calories. Yep, and in follow a different program. Hit is not the one that you need to follow for your goal. Now it's 15 advanced, we'll send that over to you.

And then stay in touch with us, Wade. Reach back out in a month or two and let us know how things are going. Awesome, I appreciate you guys. You got it. All right, Wade, thanks. Oh, wait, I got a call, follow up. I almost forgot. Oh, sure.

I wanted to ask Doug how his training has changed, since he's the oldest of you guys. Yeah, I pretty much follow MAPS programs to the tee. I've done anabolic probably close to 20 times. I've done aesthetic, strong. Those are some of my favorite programs. Symmetry is one of the ones I just finished up most recently. But now I've cut back my training a little bit

and doing the daily the Maps 15 Minutes Advanced type workout. So I really enjoyed that. And then as far as the protein is concerned, yeah, for me, I was tracking my macros and I was discovering I also was very low on my protein, high on the fats. And so I've been really focusing on hitting the protein targets. So what have you done, Doug, to do that? Do you do a different breakfast now because of that or do you add something in the day that

has allowed you to stay consistent with that? Yeah, so anytime I'm eating, I'm concentrating on, okay, making sure it's high in protein. And oftentimes I'm looking for what is it? 10 grams per every 100 calories or 150 calories I'm eating. And again, that's just cutting out carbs that's actually reducing fat and focusing on eating lots of, you know, meats and high protein foods. I mean, I love the creatures of habit for breakfast.

I was doing two eggs every morning for breakfast, but the creatures of habit has been great for me. That's 30 grams of protein with only 350 calories. So I'm right in that target. Yeah, someone like, okay, someone like Wade, who has been skipping breakfast for a very long time, I love the creatures of habit as like an insert deck because it's an easy, it's easy to suck that down because it's not doesn't feel like

He's also he also weighs heavy more than Doug's so Doug's probably aiming for 150 grams of protein a day Yeah, probably at most. Yeah, so wait like easy breakdown You know 200 grams of protein. I would go 50 grams of protein for breakfast lunch and dinner and then add a 25 gram Shake in between and then you got you 200 right there. Yeah, okay That as well as add some protein powders throughout today. Nope, nope, like I need it. It makes a difference.

Yeah, I do do the creatures of habit. I just started doing that to help with breakfast. And that's to help a lot. So, that's good. Yeah, if you have 50 grams of protein with breakfast, lunch, and dinner, there's 150, 25 grams in between protein shake as a snack, there's your 200 grams right there.

Okay, excellent. All right, wait, thanks for calling in, man. Thanks, guys. There's your 200 grams right there. Okay. Excellent. All right, thanks for calling in, man. Thanks, guys. I appreciate it. You got it. Yeah, age plays a role, but we place too much importance on age in terms of preventing us from getting, you know, any fitness goals or whatever.

In my experience, I've trained a lot of people, and I've trained a lot of people in advance shades. And I haven't seen age start to play a role. Pro the only. So people start to get to their 60s. The only reason why it's less about age, it's more about the years in a row of not doing something. Hard-wired patterns.

Yes. That's why age plays a role as you get older and older and older, but it takes a while. I mean, look at Doug. Doug's been working out for a while. That's my- His workout intensity is like it was when I first hired. That's my point. My point is it's less to do with the number, their age.

It's more to do with the amount of years in a row of bad eating or bad workout or lack of nutrients. And what happens over years and decades of not hitting your nutrient intake, of not hitting your protein on a regular basis, of not strength training. And then, oh yeah, when you're 50 and you didn't do a lot of things,

all these things become exponentially more difficult. If you're like Doug, and you've been consistently lifting for the last 20 years, then like he's got a lifting age of 25 still. Yeah, no, it's funny. It's when you research athletes, what you lose as you age first is agility and then speed. Strength takes a while. Even boxers will tell you that old boxers will hate you just as hard as they did when they

were younger. They just have the same agility and reaction type of stuff. That's what you start to lose. But it takes a while. It takes a while for age to really make a huge impact. Even Jacqueline, Jacqueline, of course he was a phenom, but Jacqueline set records. The world records that stood for decades in pushups and pull-ups in his mid-50s.

In his mid-50s he set those. And he didn't say that he had to modify his workouts to the guy into his late 60s. And but again, compared to his peers, he was light years ahead, right? So the whole age thing, that really starts to make a huge difference much later. Our next caller is Ty from Illinois. Ty, what's happening, man?

How can we help you? It was a boys. Thanks for choosing my question. So basically a little background of finishing on me from 22. I'm actually a new personal trainer in this year. Basically, I've focused for myself, mostly on developing some calisthenic skills and doing more high-perture feature training.

But in the past couple of months, when I discovered you guys, I heard you guys talk about the five-by-five kind of stuff a lot and lower rep training. And I've been kind of curious to implement that with myself and also with clients, I think it'd be, you know, just beneficial for me to have that experience, the first hand experience when I give that to them. But I still wanna keep up with my skills

in terms of like learning to plan, enhance and all that stuff. And I was just kind of wondering what the best modality you guys could give me. So like, I guess help work on both a little bit like my max strength and also the skills basically. What do you think I just think about him doing something like maps and a ballic and then on his trigger days he does like his calisthenic work? Yeah, that would work. But you got to keep the calisthenic work as practice

and less work out. Look, someone's gonna give is the bottom line. You can't master both at the same time, so it's gonna be a bit of a balance. So you have to ask yourself what's more important if it's the strength, then you're gonna spend more time in the strength training, if it's the calisthenics, and you're gonna spend more time in the calisthenics. So that's really gonna be the breakdown.

I mean, if you wanna do an even balance, you could do two days a week of calisthenics, two days a week of strength training, and kinda keep it like that. But it's gonna be a balance. You can't have everything, right? So you do a lot of one, it's gonna take away from the other one.

Yeah, because the issue I was kinda running into was I would start, like basically like I said, the five by five training, I would start like doing basically like a 5 one arm pushups like 5x5 or like a bench press and I was still trying to work on the other and the same workout you know I mean or like I would do the other but in a more body building style like hypertrophy like 10, 12, 15 reps you know and it just didn't feel like it was the best I could be doing. There's too much.

I'm negative. It's a good idea. Here's something, like you could do your normal calisthenic workout and do one compound lift. Just do one five by five, and that's it. If you do too much of the strength training with the barbells and dumbbells, you're gonna over train.

So if you like the calisthenics, you wanna keep it, but you wanna build some strength. Literally, when you do calisthenic workout, at the end, add one compound lift. So one day you might do a deadlift and the day you might do a squat, another day you might do an overhead press. Okay, I get you. And you wanna just keep the calisthenics

workout like the same. Yeah, but I would reduce it a little bit because you're adding volume for the strength training. If you want some structured maps and a ball would be good. And you could do one or two of the foundational workouts a week and then one or two of your normal calisthenic workouts. But do them on different days.

Are you willing to cycle that specifically? Just go through a few weeks of just running a program and then coming back to calisthenics. In terms of using calisthenics as a skill, Adam was suggesting with trigger days, but very low impact with that, but really focusing a lot more on the 5x5 style training to acquire that as its own specific skill. Yeah, okay, I guess, yeah. Just, yeah, I mean, the biggest reason.

The biggest reason I was like trying to experiment with it is because I hear you guys always talking about like the granite look it kind of gives your muscles versus like the bubbly versus like, you know, traditional hypertrophy. And also like the gym that I'm work for, like just open. And it's kind of like a dungeon, you know? Also like a lot of the events and stuff is all like freaking like, like maxing out on like squats or dead

lifts or like, we're not maxing out, but like just lifting a lot. And that's not been the most super used to. So I kind of want to get better to that. So I can fit into that. Look, Ty, if fitness is your career and your passion, there's nothing wrong with training just, you know, straight three months for strength training. I was exactly what I was gonna say to you is that, bro, if you're gonna get into training clients, so with that, you're gonna wanna,

you're gonna wanna move out of just focusing on calisthenics. Like they have tremendous benefits and value, and you're gonna be able to bring that to your clients, which is gonna be awesome, but there's so much you're missing out on by not running a strength cycle completely. I would love to see you run anabolic as it's laid out for an entire three months.

And, you know, it doesn't mean that you can't do a little bit of your calisthenics, so you don't feel like you lose it, but I would do it on my off days. I wouldn't do it crazy intense. I wouldn't want it hour long. I would pop up and do some of my handstand work, some of your balance and stability stuff

that you're messing around with. Maybe trade out and exercise instead of overhead press to your handstand pushups. Yeah, exactly. So there's ways for you to still kind of mold the anabolic format with some of your calisthenics in intertwined, but really try and run a really strength-based program for three months because I think

one, your body's going to get tremendous value from it and then even more importantly, what you're going to learn from that, that you're going to be able to communicate then to your clients is going to be, the value of that is just, you can't measure that. It's going to be way better than just trying to figure out how to work your calisthenics into it. Run the anabolic cycle.

Yeah, let's do that. Go, go, go, map that a ball. After that, you could do something like strong or performance, which I think you would enjoy, but there's nothing wrong with training specifically in a particular style of training for three months and then moving to something else, especially if this is your career and you enjoy doing this. Yeah. Yeah.

Of course. Last suggestion for you, Ty, if you have not gone and watched the free webinar that Justin and I both did on the Maps Prime and Prime Pro, you need to do that. Yeah, I've not. Is it on the website or? It's in YouTube. Maps primeprowebinar.com or Maps primewebinar.com.

Yeah, it's primeprowebinar.com. So primeprowebinar.com. There you go. Go to primeprowebinar.com and it's a free prime pro webinar. Okay, so prime pro webinar calm. There you go to prime pro webinar calm And it's a free webinar watch that it's it was designed for coaches and trainers to help you guys out Okay, awesome. Yeah, I appreciate that. Yeah, you got it man. Thanks for calling in Yeah, thanks. You got it. Well, there's that question again, right? I want to do everything Yeah, and I mean I get it Like, we can kind of work that out and like create some kind of hybrid,

but if you're really trying to understand all the nuances of those type of lifts, in especially in a five by five style, it requires a lot more focus. So why not devote yourself a little bit more exclusively? Well, not in a way, I love that everybody's on the same page and you went that way is because, dude, it's not like after three months,

you can't go back to Cal State. Yes. And you're not gonna like, you're not gonna lose walking on your hands. You're not gonna lose. And he's a trainer, like how much value are you gonna get from learning? Yeah, you're not gonna lose all those skills

in three months' time. If anything, you're just gonna get bigger, stronger, more muscular. Now, they might diminish a little bit with a hard focus just on anabolic and not of doing any calisthenics. But you can't it right back. And what you'll have learned and gained from the three months

of transitioning out of it is just, I mean, this is no different than the power lifter who always looks like a power lifter and doesn't want to train like a bodybuilder. The bodybuilder doesn't want to do the power lifter, the mobility guy who never trains like a power lifter. I mean, we get in these camps of a training modality that we love. And then even though you hear the message from MindPump, you're like, okay, how do I still stay in my camp?

But I'll dabble a little bit in the other things that these guys talk about that it's so beneficial. It's like, that's probably, you need to get out of the camp for a little bit and go try a different modality. Next caller is David from the UK. David, what's happening? How can we help you? Good, thanks.

First of all, like everyone else wants to say it's great to be here and the things that you put out there have been really useful for me, at least over the last few years. So I want to say thank you for that. Awesome. How can we help you? So my question is, how much should I look to drop weight when I'm training for a marathon or an Ironman? So I get some background, I'm 30, I'm about 170 pounds, and over the last 18 months I've

progressed from no triathlon experience to completing an Ironman in July. I've got a marathon up in September and another I am next, so in April and an I am in September, but I really enjoy going to the gym. I enjoy lifting weights and I know in the past you've said, you know, when you do two different types of exercise, you're never going to be great in either one. And I'm fine with that, right? I'm never going to break the tape or corner and I'm never going to be in a weight lifting meet. So that's fine. But as my training progresses for the endurance stuff, I'm really struggling to do even kind of relatively lightweight for me in the gym. So I just kind of really wanted to know what your recommendations would be for how far to drop down the weight and

how to maybe progress whilst doing enjoy or whether it's a bother with progression at all and just keep it light. Yeah, a good question. So, is this for a marathon or another Ironman? It will be a marathon in April and then immediately after I'm starting training for an Ironman, which will be in September. Now, just for reference, the amount of volume and training that someone does to get ready for, especially in Ironman is immense.

I've trained two Ironman competitors, and I was blown away by the amount of running, swimming, and cycling, and it was just insane. It's just a lot of mileage, it's a lot of work, it's hours and hours a week, and to expect you to maintain strength, or even build strength throughout that process, is really asking your body

for something that's almost impossible. So you wanna gauge your performance in your chosen sport and you wanna strength train to support that or to prevent injury. That's about it. So I wouldn't even worry about the weight on the bar. It's about you should feel better from your strength training. So whatever you're doing in your strength training,

if it feels like it's burning you out or you're getting too sore, then drop it down even more. I got to the point where I was training Ironman competitors and we were doing 35 to 45 minutes of strength training once a week. And the intensity was moderate at most. It was moderate.

Anything more than that and they just, it's just supportive at that point. It was too much. Really just helping out to bring in stability to your joints and making sure everything's like working and connecting properly. So yeah, less way less than you probably imagine. Now, my recommendation for this is different today than probably would have been just actually a year or two ago. And that's based off of a great conversation that we just had with Corey Slesinger. Did you listen to that episode by chance with the the NBA sports performance

coach we did? I didn't yet. No. You should listen to that episode. Because I the the NBA sports performance coach we did? I can get no you should listen that episode Because I think what I would so in the past I would say like oh, we would strength train once a week That's it one full body routine a week for an hour would be kind of the protocol than the rest is dedicated towards your Ironman training Where now I would actually probably take that one hour workout and I would actually would probably break it up over the course of the entire week, and do it the way he does it, which is what he calls micro-dosing your training. So I would take what would normally be done,

let's say like a MAP Santa Balla routine, so a full-body workout, but I'd actually split that up over five to seven days in the week. So basically you're doing like one exercise, maybe two in a day, and it's not a lot of volume whatsoever. And it's not a lot of crazy intensity. It's literally to Salis Point and Justin's Point to support your sport.

And that would be my gauge on if I'm actually applying the right amount of intensity and volume is week by week. You're getting back to me like, I'm feeling great at them. I feel strong. I also feel like I'm hitting my times. And I feel good afterwards. Like to me, I know that I'm hitting you just right. And then strong. I also, I feel like I'm hitting my times and I feel good afterwards. Like to me, I know that I'm hitting you just right.

And then if you're not, you're like, oh my God, I still feel sore. When I do my run from our workouts, like, okay, I need to back off the intensity. And so I know what that would look like. I think would be like three sets of a compound lift five days a week. But like five days a week, pick one compound lift.

Two, three sets. That's it. And two days off. Does that make sense? Yeah, that does. And would you do that close to the weight that you normally do, or would you still be pulling that back even if you're kind of macro dosing? I wouldn't pay attention to the weight, but rather pay attention to the feel. It should feel like moderate intensity and good form and smooth.

You're not trying to beat yourself up. So think of it this way. You're going to the gym to practice a compound lift for three sets. So think of it like that. Don't think I'm going to work out. I'm going in there to practice this compound lift. I think you could push yourself, wait, why?

You don't need to focus on that, but you don't ever want to come to failure. So every set, you've got two more in the tank. I mean, so whatever weight on the bar that is for you, I still want to try and push you to get stronger a little bit. I think that just having that mindset, because you're only doing three sets of a compound lift. We're not really crushing it hard,

but I never want to put so much weight on the bar and that I told you we're going to get five reps right here and you struggled to get five. Yeah, but consider this, just give us an example when you're trained for an iron man What does your how many miles a week are you running swimming and cycling? So I guess the typical week looks about Around two hours of swimming about

Four or five hours of running and then about Seven hours of cycling. Yeah, yeah, you really, like, I would keep the intensity moderate. I swear to God, I took me, I try, like I say, I train two guys, doing great athletes, they're really good. They actually qualified for some pretty good events.

And it was like, anything over moderate intensity, just, it's, it's so much. The easy goal is to lean on what's sourcing which is go really easy and light too easy and light And then if you are feeling better a little bit more a little bit more and just slowly increase it until you start to see that's what you'll see until you see Adverse effects happen to your performance should energize you a bit feel like it's benefiting you not like taking away from your performance Yep Thank you so much. No problem, David. Do you have maps prime and prime pro?

No, I don't. Okay. Those would benefit you tremendously just for correctional exercise perspective because one of the biggest challenges with training as much as you do is injury prevention. So I'm going to send you maps prime and then if you want to do some additions that would be prime pro. That's great. Thank you so much, guys.

You got no problem. I do. Yeah. The volume of training Pro. That's great. Thank you so much, guys. You got a good problem. Yeah, the volume of training is so, I mean, just how many hours that was? Seven hours a cycle. That was two, seven, twelve, thirteen, fourteen. That's two hours a day every day. Every day. Yeah, of intense.

Of intense endurance type of training. Yeah. It's like, it's ridiculous. Well, that's why I wanted to bring up the Corey Sessions in the episode because in the past, if I had this, because I had athletes like this, not a lot, but I had a few that I trained. And what it ended up happening, well, obviously early years, I made a lot of mistakes of trying to add record normal training.

Like dumbass. But then it turned out to be like you said, an hour of training, and sometimes it ended up having to reduce down to like 35 minutes. Now after listening to Corey and how he works with these professional athletes in season, I would go, oh, this is how I would do it now. I would pick one exercise and I would do these, these micrances. That gives a lot of my thoughts around it. Oh, totally.

I literally would get them. They'd come in and we would do 10 minutes of mobility. We'd do 35 minutes of strength training, which usually look like two exercises, two maybe three, and then at the end we would do more mobility and maybe stretching and they were done. And that was their workout, and I kept it moderate, and then we saw performance improvements. But when I did more than that, it would become detrimental. So it's one of those things.

Look, if you like MindPump, head over to MindPumpFree.com and check out all of our free giveaways. We have free 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 at him and you can find me on Twitter at Mind Pump South. Thank you for listening to Mind Pump.

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