Mind Pump: Raw Fitness Truth - 222: Breaking fast with supplements, refeed days, mini-bulk/mini-cut metabolism & MORE

Episode Date: January 20, 2016

Quah time! Sal, Adam & Justin answer awesome Pump Head questions about: business advice to their 22 year old selves, supplements that can break a fast, messing up metabolism by switching from mini-bulks to mini-cuts, scheduled refeed days and keeping clients after they have achieved their goals. Please subscribe, rate and review this show! Learn more about Mind Pump at www.mindpumpradio.com

Doug, what's going on, Doug? You look like you're happy actually. You got to get a content. Yeah, I'm very happy. You look like you know eating things. Yeah, you got to happy like I just came face. You know what I mean, the relaxed. How would you know that face?

Huh? Huh? Yeah, don't answer that question. Don't answer that question. That's what he said. This whole father of son, things been creeping me out for a whole year now already. You know, I sit over here on the side here.

They never know what's going on. It's great. He's got great skin. He does have great skin. So last week I called for reviews, right? I said, Hey, if we get 12 reviews, I'm giving out four shirts. How many reviews do you think we got this week? 10,

it'd better be 12. Exactly. 12. Exactly. Exactly. Another word. Some smart kid actually went and got 10 of his friends, phone's dug and if it didn't 12, they're 10 different. You can see them. Self at least one maybe two. He's one. Now smart kid. Very smart. Or we just have awesome fans. Yeah. We do have

awesome. So who's the winners? Well, the first one is Tam Newman. And this one's very notable because I don't know if it's a man or a woman, but you're just being general neutral, gender neutral. There you are, gender neutral. I said that weird. This person had a stroke. I had a stroke. I had a stroke while I was talking about Adam's stroke.

This person had given us four stars. Oh, originally. You know, but now they changed it to five stars. Oh, originally. Oh. But now they changed it to five stars. They came back on to give us a five star. We should read that one, because that's special. That's never happened before, let's read that one. Yeah, I previously gave this podcast four stars

stars because I felt that sometimes they take too long to get to the fitness content. What? However, I found that it's the first podcast I put on when in the car because they make me laugh. The fitness advice is science-based and not Wubias and I've learned a lot. Now that I've listened to probably 40 episodes

and the fact that it's my favorite podcast means I need to amend my review to five stars. Beautiful. I love that. Beautiful. But we're not giving you shit because you guys are four. Okay. So you're just going to trust in. Okay. Just qualified for the show. But thank you. Thank you. But you don't get a damn thing, right? Doug? Uh, no. Damn you are getting a shirt.

All right. You get a shirt. All right. Next one up is Cody boom, boom, boom. Hey, it's getting a shirt. Oh, all right, you get a shirt. All right, next one up is Cody Boom Boom Boom. Hey, he's got a boom boom. He's got something like a boxer from the 60s. Yeah, and Michael Perez or stripper. Is that a stripper? Boxer or stripper? That's a pretty pro-bitch.

That's a pro-bitching, you know, bar owner. Boom boom, boom boom. Boxer, that is a play. That's a play. It's a boom boom, bro. Write that down, that's a good one. Okay boom boxer stripper right that down. Okay What are the other and then our final one is mom lifts oh mom lifts So I'm repeat these in case you didn't catch your

Because of all the noise it's not milk list It's Tam Newman Cody boom boom boom boom Michael Perez and Mom lifts. Mom lifts, thank you very much. I, Nave. Yeah. I don't know. iTunes name, address shirt size to mindpumpradiogmail.com. And for everybody else, get on those reviews.

And next week, if I get another 12, another four shirts are going out. Oh, the generosity. Ooh, the repeater. 15, you get a naked picture. The repeater has spoken. If you want to pump your body and expand your mind, there's only one place to go.

Mind, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Uh, dude, Justin, that's you? Adam, did you tell Justin that we almost killed someone the other day? What? Oh, oh, let me share. Oh, no, I have to No, you did I'm so excited bro. No, no, no, listen, don't leave. They don't let me tell this. I can't tell the story I'm a better story so am I not in the inner you know Vegas circle? You're not yet. Well, no, listen Okay, well sound I had a sleep over the other night. So he come we hanging out all day. We made a four

Did you guys have a Schmors? I gotta tell this. We made a four. Okay. So each one of our good buddies is he just got a job. He's a sales guy for apartment complex. And he called Sal and I and he wanted us to come down and like help him out with his presentation. So you know, being good buddies,

we are like, yeah, sure we'll come down and have him give us a tour and stuff like that and we would critique him and yada yada, right? So we decided to go both down there and go say hi, say what's up to him. We're on our way down there and we're almost there and we're checking the address, you know, he's sending us the address ahead of time. We're trying to find it and I know we're close. It's off of Lincoln and we're looking at sales driving rules. Sales driving, I got the instructions where we're supposed to be. We're driving slow because I'm

looking at the addresses, right? Right. And by the way, we're not like some big, big, yeah, it was a two-lane street. There's two lanes. There's a two-lane street. He's on the right side, the closest side of the apartment he's looking for. Long story short, he's driving slow and there's this guy behind him and he lays on his horn and then he does it again.

He does it a third time. We need to preface this, by the way. Because I got some, like, we talked about this in a previous episode, there's some shit going on. So I'm under a little bit of stress, right? See it, right? So I'm not my best, have you driven me before? I don't know.

No, no, see, I know you've got a temper. But see, I'm, it's hard to piss me off. It really is, shit rolls off me, but this fucker's laying on his horn, and then I look at my, and I'm like I tell Adam like this is the wrong fucking day like usually I don't give a shit but this is the wrong you knew this is the wrong day no well the best part was I'm watching the inner struggle of him going on I'm not saying right because me I would talk some shit bro like I'm but I'm not trying to I'm not

trying to feel the fire in this situation because I know he's he's a little more on edge than I am right now and you can see he's like this mother he's looking at me like he's a little more on edge than I am right now. And you can see he's like, this mother, he's looking at me like, he's looking at me to get approval. I can see it. He looks over me. This mother fucker. You ready? Yeah.

Yeah. And I'm like, yeah, bro, I said, you take, you take him. I don't know. You take the 65 year old Asian man. I got the 72 year old grand mother. That's with him. I mean, we're going to fuck these two up. Literally, that's what they all know.

No, no, no, he was, he was young. He was his grandma. He wasn't younger than 40. Yeah, that's what I mean. Okay. No, this fucker's, 40, 40 year old, five foot two, little Asian man. He was young. He was his grandma. He wasn't younger than 40. Yeah, that's what I mean. Okay. No, this fuckers to a 40-year-old five-foot-two little Asian man and his grandmother. Dude, oh, the others.

And sound I were about to beat some shit down it. No, it gets better. He's laying on the fucking horn. I look up at my river mirror and he like waves his hand at me. So I'm like, no, no, no. So I'm like, this, I'm like, I told no! So I'm like, I told Adam, literally, so I said to him, I said, this is the wrong day. Yeah.

He picked the wrong day. Dude, somebody's gonna go down on it. So then it gets worse. He rolls up next to me. I'm not making this up. Remember, 40 something year old, probably Vietnamese guy I think he was, and his mom, obviously his mom.

She's like 60, 70 something year old. Already in the past. She's in the passenger side. He's a driver He rolls up next to me slowly so he could fucking stare me down Bro, but like gangster he's looking at me like he's gonna fuck me up Like and he just and I look at him and I'm in disbelief at this point I'm like is this really happening? He must sound kept looking back at me like I swear he's checking for approval for me to jump in with him. No, I'm looking to Adam. Like am I losing my mind? Did that fucking do his real life? And I'm like, oh man, I don't you know, are we gonna do this?

Or why? You know, he rolls the window. I roll my window rolls the window down and it's out. And that's what I'm gonna be grateful upon. Yeah. No, and that fucking rolls his window down. You know, and you can see he's done the guy did something like this. So I was like, this is fucking this could happen. He's like, you got my back right? I'm not sure you're gonna need it, but okay. You rolled this window down. I rolled my window down and I'm like, I said, are you in a hurry? He's like, yeah, no, I'm not in a hurry.

You go a slot. I said, I understand that, but are you in a fucking hurry? I said, you have no idea who's in my car. Like, you don't know, I'm gonna stand up out of this car and you're gonna soon realize that I can take you and fold you into origami puppet and then put you in my pocket for later.

Like, yeah, so I'm like, do you know, and this is what he says to me, I said, I said, you don't know who's in this car and he goes, you don't know who's in this car. I'm like, this, bro, I started laughing. I rolled my window up, I'm like, okay, he's obviously. I was already dying, bro. This guy.

He's either crazy or he's packing he. Because he could clearly see in my car. At that point, you see me and Adam and you could tell by looking at us like, he's got to probably kill me. It was a little funny trip for us. We had quite the time spinning with my buddy. We get there, right? And so we get there and he just, he's going to take us on a tour, right? He's going to show us the tour, show us all the rooms and we're pretending like we're clients and going through the whole process and ask some questions about possibly leasing a place there. And we're going through, right? He's gonna show us a tour, show us all the rooms and we're pretending like we're clients and going through the whole process and ask some questions about possibly leasing

a place there. And we're going through, right? I have to pick on salad. You're gonna love this as a sport. Oh, no. It's a sport that he does. Yes, I have to. Yes, for sharing this. So, but you know what I meant. He's already put no. Stop it. I haven't heard this yet. Okay. So we're, we're walking down the hall. Okay. This place is pretty dope. Okay. No, it's very cool. the hall. Okay, this place is pretty dope, okay? It's actually pretty sick. No, it's very cool. They have all these like entertainment rooms and all this stuff that you can lease for.

Like a big fucking theater. Well, yeah, so we go into, we're going in the media room, we go walk in and it's probably like, I don't know, a 50 millimeter, or a 50 millimeter, whatever the big, big, big, like movie theater fucking screen is. Yeah, that's right.

So it's one of those big ones. It's got there by the fucker. You just fucked up right there. So you make, I don't even, you make what I mean. I got that one. Yeah, you got it. All right, so whatever. So it's a big ass fucking screen.

50 millimeter, millimeters, but it's hard. Yeah, it's hard. So we walk into this thing, right? It's dope. It's got like 12 seats that are captain seats, like your lazy boy cup holders in it. It's stadium seating. It's actually pretty sick. It's sick.

It's tick. All right. I'm getting the picture. It's better than any like the NBA players you've seen on Cribs or any of that. It's that sick, right? It's better than any of those. So I'm impressed. There's like four people that sit there and there are a couple of girls and they're

flirting with sound. So they're like, oh, who's the cutie-tie? You can hear Mike to whisper in back and forth. And you don't have to lie, dude. They were trying to, they were flirty, but didn't say that. No, they didn't say that. Or did they? No, you would tell them. They were, they were, they're eating shrimp and they offered it to us. So they're, you guys want some of our shrimp? So back to my aka vagina. Yeah, you guys want some of our shrimp. So back to my K. A. Vagina. Just heard that one before.

That's my story here. Let me go get my condoms. You must mean that's what we look at our boy, we look at our boy, but like sold will take the apartment action. Yeah. Signed. Where do we sign? Uh, yeah, I got cash.

Uh, so we're, we walk out, right? They're watching football and stuff and we come walking out and he's like, dude, it sounds like that thing is fucking sick. That's, I want you to know, bro, it's only, it's 50 bucks an hour, bro. We could be in the next time. He's like, seriously, we could throw Super Bowl parties in there all the time.

And I go, well, there's only Super Bowl one time. One time a year, every weekend, bro. Yes, so like, once a year, yeah, we can definitely do that. And then everybody laughs at my time. Super Bowl weekend again. And so he gets mad at me. And he's like, well, you know what I mean.

You know what I mean? I know there's no Super Bowl every weekend, but. And everybody laughs at the same. Everybody laughs. And everybody laughs at the same. Oh, two things here. Let me just let the audience know a time Number one number one all the time all the time we're gonna be there number one. It's funny

Listen, you've never heard of a theme party. Huh? I can throw a fucking super well party Big time event everybody come over my house. It's gonna be super ball theme party. It's the world series But we're doing super balls super party. It's a world where you're where your favorite 16 Listen I knew you would appreciate that. It's good. I knew you would have done shit. That's hilarious. Yeah, that's good. It's good. Yeah. And now it's time to move on to the test. Oh!

What? It is Quattam. Oh, the fucking... What? Beginning with Ian's Eats. One of our mastermind members. He's an O-G. He's an OG.

He is an OG. He's an OG. He gets amazing fucking hair. He does. He makes me jealous every time I see his hair. So I no G. He's an OG. He gets amazing fucking hair. He does. He makes me jealous every time I see his hair. So I have, I'm like, very Thor. Because I know, I know he's listening right now.

That's exactly how I grow my hair up, but not quite that long, and I wear my straight bill cap. And I have, not anymore though. I was like, I quit. Back in the day. Yeah, fuck off. I had to grease the shit out of my hair to get, to do what I wanted.

Bro, I'm gonna get jabs all the rest of this episode because that story is. That's the truth. It's, it's, it's, it's, it's, it's, it's, it's, it's, it is. Let me tell you about Ian, because I know he's listening right now. Ian's, I think he's popular with the ladies. I get the feeling that he's popular. Because you can kind of tell. He's still crystal blue eyes.

He is, isn't he? Absolutely. He is. All right, let's answer your question. Hopefully, you're hopefully- I caught him calling the fancy fitness hotline. While you're with your girls, you're listening. Yeah.

The background music. So Ian's question is, what is the advice that you would give your 22 year old self when dealing with business and running companies? Cell drugs don't get caught, invest your money. I'm just kidding. The fuck you're doing my story for, but it looks like it's not even your turn. The advice I would give my 22 year old self,

God, that's good because it's tough, because it's like, if I could, here's the thing, if I was 22 and someone told me some shit, I'd have to learn it for myself a lot of times. Yeah, you can't have to go through those pitfalls. And it depends on the business, as you so much you could learn, I would say this, this is what I would say, prepare yourself

for the fact that you're not gonna get money and glory for a while. It's going to take a long time before you see any type of success. So you're needed for the long haul. Yeah, I'm like think bigger, work harder. Yeah. Like, if I was to think about myself back then, like, you know, think about the riskiest, you know, most monumental thing that I want to accomplish and start pounding away at it then, you know, I used to give a poker analogy with this and I started my first business on a core teenager.

And when you first start off, you typically, you know, you're young, you don't have a lot of collateral. So you can't take huge risks, you know, but it's nice because you, you know, either you live in your parents, you have a good situation when you're younger and so maybe you can do some, maybe a little bit of risk because you have something to fall back on. So you start off your first business and to me, that's like, okay, you've worked, you've had money, but a little bit of money and now you're, you're pushing, you know, some of your chips in and you're going all in. I'm going to go all in.

I'm going to start this little business and go after this venture and all in isn't a lot of risk right now because you don't have a lot yet. So it's kind of cool if you fail whatever you're back to doing whatever you're young still, that was my mentality. And then you have your first business and maybe you win your money back and maybe a little of a summer or maybe you don't even get your money back. Maybe you don't quite. But then you don't lose all of it, but you got a great learning experience from that business.

And now you're getting a little bit older and it's time for another business venture that you want to do. But this one's got way more potential than the first one you ever did, but it also requires a little more money and it's a little more risk and there's a lot going to it. So to shorten this long story up is, as you continue to progress, you have to know that the bigger this business is gonna be for you, the more sacrifice, the more work, the more everything it's going to be.

Well, the bigger the stakes, always. Yeah, and so you just keep that in mind as you're going through, it gets, a lot of people like to say it's easier, it doesn't get easier, it gets tougher. So, you know, and it takes people that make millions of dollars are very, very special people. And, you know, and I know a that make millions of dollars are very, very special people. And, you know, and I know a lot of times people like to point out somebody who was lucky or this or that,

you know, if you're... For the majority of people who worked and waited at points. Yeah. Not if you built it from a business. If you built a million dollars from building a business, I mean, you definitely put some fucking hard work that was not paid for for a very long time to probably get to that point.

Well, here's how I look at it. Or you start with two million like Trump. Yeah. He turned it into billions. I hate. That's awesome. Think about it this way. You start a business.

You've got nothing. You've got, you know, you've just got some money you saved up. You start up a business and now it's making you like decent money. But in order to make that business grow, you gotta put that on the line now. And this is why the, what Adam's talking about, the bigger it gets, the bigger the stakes, because now you're sacrificing what you've already built,

whereas before you're just sacrificing a little bit of money and really nothing, right? Think about that, like, okay, I'm starting this new sandwich shop. Oh, now I've got one location and it's successful. Now I'm gonna open two more. It's putting the one that's finally successful at risk with the other two,

because I'm putting more money into it. What if those two suck real bad and I get a bad reputation, whatever. So that's, it's just the stakes get bigger as you grow. And you've got to know that you're that kind of person that can do that, because I think entrepreneurs, a lot of entrepreneurs are kind of born with that attitude,

not born successful, but born with the attitude that they like to take, they prefer to bust their ass and take those risks and keep swinging the back. Well, it's really, yeah, it's just putting yourself in a really uncomfortable position. If you're that young, it's really hard to think in those terms.

Like, you know, you're trying so hard to make money and then like, money and then be chill and have all these cool things to hang out with your friends with and all that kind of stuff. And that's a pretty typical mentality when you're young. If the exception is the person that's like, I've made X amount of money blah, blah, blah, blah. And then you put it back into business.

So you put it into savings, you know, like savings or pursues not to even be touched. You know, these are all disciplines. You're talking about somebody if they have like the back kind of discipline when they're really young, holy shit. Oh, that's, I love you. I'm glad you touched on that.

I used to do this. I love you guys. So the piggyback off of what Justin said, piece of advice, this may be something you use, you may not. There's no real formula or number to this, but this is what I used to do. So as my businesses, I started doing different things, started taking off and I actually started making pretty good money.

And then at a young age, it's tough. It's tough. It's, well, it's not that tough. It's awesome. But the tough part is doing what Justin is saying is learning to have those disciplines of seeing the future of where the business could eventually go because the business is always growing or dying. And a lot of times we get all excited and we start celebrating as soon as it grows to

a point where you actually get to put some money in your pocket and you don't realize you got to continue that same grind and push to maintain that. Yeah, just to maintain that. And if you wanted to elevate it, you're probably gonna have to put once again, push more chips in, right? Start knocking sleep off. So from a saving perspective, I just was saying,

I used to tell myself no matter how much money I made in a month, the surplus. So let's say I had bills, X amount of dollars, and I'm left over with, let's say a few grand, I'm left over in the month, then, and we'll say two grand just for shits and giggles, then I would have to save at least $1,000 would have to go, you know, it reinvested into my business or I would save it for whatever future endeavors. And then, hey, I would reward myself and be able to buy stuff or do things.

Now, some people are great savers and they like, they could save all $2,000 to kudos to you for me. And I think those that have been listening to show for a long time, know that I like, I like nice things. I like, but at the same time too, I also learned at a very young age because I didn't have anything growing up that I had to be responsible to. I couldn't just flounder all the money that I had and just blow it on whatever and not have a plan and not have a direction all the time. So, and if you want to keep shit really real and get behind like, I'd say what?

He and like, this is what we're talking about right now. The all four men in this room are dealing with as we speak. Yeah. Oh, it's never ending. No, and right now we're going through. It's probably the biggest. This is a new step, a new level that we've ever seen

before. The biggest. Let's keep this real. All four men in this room are very, very successful entrepreneurs outside of mind pump. We started with mind pump with We brought it, we started with mind pump with this great vision and that we wanted to do and a lot of that was really giving back the fitness industry and we wanted to see something's changed. Knowing that it could possibly turn into something really big. Obviously, we wouldn't have started it if

we didn't think it could turn into something big. And it has and it's gotten to the point where it's so big, the four of us are now looking at ourselves going like holy shit, we're at this point where we need to make a decision whether we push all our fucking chips in and we retire everything else we're doing and put it into what we love doing, which is this right now. And a lot of us are right now, we're kind of, we're checking the water. It's like we're putting our toe in and we're like, fuck, that's a lot, we're risking a lot because now we're not little kids anymore, not 22 years old, just starting a first business, making a little bit of money. Now we got a Now, everybody in this room has a lot at risk, and it's a very, very tough situation to be in,

but I also think that everyone in here is very mentally tough, and it's been through enough businesses in the past to know what it takes to get there. I'll tell you this much. If I was a single 22 year old guy, like, I mean, simple. I'm still like that.

If I was on my own, very simple. I don't need shit. I need a bed and a shower. I could get, I mean, simple. I'm still like that. I feel like if I was on my own, very simple. I don't need shit. I need a bed and a shower. I could get, I mean, that's literally, I, or I'll sleep in the gym. That's the truth. I would have no problem doing that, taking all my shit if I had a gym, for example,

and I was starting off a new fitness center, I would sleep in a fucking room in the gym. I have no problem with that. So you've gotta be one of those people that. You've gotta be a crazy. You've got, it's a little bit, you're like a little bit crazy. We are a little crazy. And I'm willing to do that.

The difference now is I have a family to support and all that stuff. That makes, that's a different risk. That's the stage. Now you're risking, you know, things involving your family, which is even more intense. Right, right. But otherwise, yeah.

Don't be afraid of your sense. Don't be afraid. Don't be afraid. Yeah. T-Jones 2787 is asking, while fasting, will any supplements break the fast? Supplements that calories, so fats, proteins, or carbs will break the fast. There's some controversy as to whether or not brand-chaming acids will break the fast because like, like, losing, for example example will initiate certain hormonal responses in the body that might

For example it might it might raise insulin a little bit Yeah, I mean they say oh, that's not good because then you added that fasting stage. I Don't know. I don't know how I feel about that. I'd like to see like you know real studies on it But you know, and look there's studies right now done on fasting where they're doing these are long fast By the way, we're not talking about the ones that we recommend. I'm talking about like studies on legit five day type fast. And they're coming out with, and there's, instead of saying don't eat no food for five,

or don't eat any food for five days in drink water, we're just gonna have to eat 500 calories a day for five days and that will be your fast. And they're finding very similar results. So there's a lot of different ways to do this. We put it all out and broke it all down for you with our intermittent fasting guide. We have it, mindpumpradio.com.

So we kind of break it down. The thing about fasting is this, if you're fasting for performance and fat loss, there's a right way to do it and there's a wrong way to do it. If you do it wrong, you're gonna notice some dramatic, you're gonna notice some big drops in performance and you could, you know, it could not be good for it. If you do a ride, you're gonna notice some dramatic, you're gonna notice some big drops in performance, and you could, you know, it could not be good for it.

If you do it right, it can be very healthy. You have to know your goals, you know, to achieve through it too, you know, like if you're trying to get lean, and you're also trying to promote, you know, building muscles, like you have to account for all those things. And there's, what do we have? Six, is there six different fasts in there different types. So yeah, we listen, there's a lot there's a lot of different ways you can do that a lot of

people think that there's a lot of people think that there's a lot of different proof kind of methods and that's what once again, why we we're not out here to say this way is the best way or this is better in this way, you know, I'll sharing it with you guys, teaching the science behind it and then explaining, hey, find what works for your lifestyle. Yeah, I see you, honestly, find the one that sounds like, oh, I could do that. Yes. That makes sense within what I'm already doing first.

You know, go with that, and then that's when you start playing. Cause around with it. Cause in reality, which is in the guy too, we talk about all these benefits that you're gonna, you're getting, in any of those fast you do, you're getting these benefits from that. So it like Justin said, it's about finding what works well for you.

And once you figure that out, you're incorporating it into your lifestyle on a real basis, because where the science is proven and where we will tell you is the facts are there. There's lots of health benefits behind it, period. You have to do it. Is it long enough to receive the benefit? And do it right. You have to do it the right way, long enough to receive the benefit. And do it right. You have to do it the right way. Right, right.

But to go back to the original question about supplements, if the supplements don't contain any calories, then you're probably okay. Yeah, and they were actually asking, I just wrote it back and looked at the whole question. It was the only one that could possibly have any calories is the BCAA. The rest was like, you know, creatine and, uh, and, yeah, and even, and just BCAAs are calories because it's not a complete protein. But I, there's a, look, there's a whole debate about it.

And here's the thing, why would you take branching amino acids throughout the day unless it was like, pre-year post workout? Besides that, you probably wouldn't anyway, but there's some argument, arguments whether or not that, because the change isn't my illicit in the body, that that my break-of-fast, I think there's split in hairs there. So I think as long as it has no calories, you're probably fine. Yeah.

Next, Qua. Dan R87, can switching from many bulks to many cuts mess up your metabolism? Mm. Be opposite. Mess up your hair. Yeah, that's about it. The opposite.

What will mess up your metabolism is going low for a long period of time beating your body up during that process or from massive gains and massive losses. That tends to have cause issues with the body. But the whole concept between a mini bulk and a mini cut is that you're only in a surplus or a deficit for three, four weeks at a time, maybe even two weeks at a time. And what you're trying to do when you're doing a mini cut and a mini bulk, is you're trying to gain the benefit

of the either surplus or deficit and negate or at least minimize some of the bad effects. For example, when you're bulking excess calories, we know this, excess calories will cause an anabolic response to the body. It will make your body want to build muscles. So if you're already lifting weights properly and then you bump your calories on top of it, you're more likely to build more muscle as a result. However, do

it long enough, even after a couple of weeks, and the body loses that muscle building effect and just starts to want to gain body fat. So now you went from building lean mass to just getting fatter. And this is why you see a lot of people who are doing these long bulks. And they're just, you know, I gained 20 pounds and you know, like 13 pounds of it is fat. Well, that has to do with your insulin sensitivity too,

right? All those things. Your body adapts. So in a sense, this is really enhancing your metabolism more than, you know, anything else. Absolutely. And the same thing with a cut, like you go in a deficit, you'll burn body fat, it's staying a deficit too long.

You start losing muscle or your body starts to adapt and your metabolism starts to slow down. But if I was in a deficit for a couple weeks and then with a small surplus, and look, if you're looking for long-term, long-term cuts, I've got people asking me that, well, what if I want to just get leaner? Well, then this is how you utilize it.

You do a deficit for two weeks. You do surplus for a couple days and then you go maintenance for a few days and then you go back down to a deficit. So it's that same kind of philosophy of moving the calories around a little bit to keep the body adapting. A lot of people don't realize the importance of that and the reason why I asked you to retouch on the insulin was that the two big ones are insulin for the building and then the leptin for when I'm cutting. So the two, these

are extremely important. These hormones are extremely important to your overall results when you're trying to go either either direction. And both of them start changing and adapt like he says when you run any of them for a long period of time. And the last thing that we want when we're cutting is for our left and levels to keep dropping, dropping to the floor because that's the hormone responsible for telling your brain to kick up and start metabolizing because it's got extra calories or it's been fed. And so that's works to our benefit.

So by doing what Sal said, by spiking back up for a few days, what that does is it resets it, resets it, shoots the left and levels back up. And pay attention to when you do that because here's where people always screw up. They do that, right? And then boom, second day metabolism is fucking roaring. You will feel it. And when you feel it, you're hungry.

And so then this people go like, oh my God, I have hunger demons. Exactly. Now then they start feeding themselves like crazy because they feel like, okay, I'm not supposed to be hungry and now I'm gonna feed myself. And then you over consume, but because that, now what you gotta do is stay disciplined to your plan. So if you're shooting, you shoot back up on that day and then you go to back to maintenance like Sal was saying,

you gotta stay at the maintenance clerk. Yeah, I just do. And you're gotta, here's where that appetite control comes in. But you gotta learn to embrace that feeling as, man, that's a good sign. That's me learning to read my body what I just did. I just came off of cutting for two or three weeks in a very low, low calorie.

I'm in a deficit every day. And then boom, I spike, I shoot up my caloric intake by about 20% over my, probably my maintenance, is what I would do. I spike it up. And then I come back down to my maintenance. Now, when I come back down to my maintenance, my stomach is just is what I would do. I spike it up and then I come back down in my maintenance. Now when I come back down in my maintenance, my stomach is just growling through the day.

But then I'm gonna like, yes, I felt it. I did what I was supposed to do. That's what I'm looking. That's what I want to happen from that. So. That actually goes right into the next clock. I see that up on the board, though. Yeah, CTM1.

How about scheduled refeed days? Oh, exactly. That's perfect, right? That's perfect, right into what we're talking about. So a refeed day is different than it should be different than a cheat day. And he said that on there. He was specific.

He knew what he was talking about. So a cheat day, typically the people who use it, it's like, it's my free day. I get to eat whatever I want. So I'm gonna eat a bunch of shit, right? Dara's an asking me. The refeed day is similar in concept to like the mini bulk mini cut in the sense that

I'm gonna boost my calories for a couple days or for a day to keep my leptin levels where I want them so I can continue to keep my metabolism roaring. With the refeed day though, you're not eating shitty food. You're just, the probably the best way to do it is kind of eat what you've been eating, the healthier food. And then enjoy

Little yeah, or just a little you add like one little thing on top of that or something. Yeah, extra simple You know like you know, uh, but cheese on everything Hey, babe, hey, man, let's do it. Can you put some cheese on my cheese? I put that cheese on it now the only place that a refeed A ref feed gets really technical is when you start getting lower body fat percentage. And I don't remember what episode. I know it was quite a while back.

I talked about this and because I don't have the numbers in front of me, I don't have a photographic memory like this douche next to me. I can't remember. Tim, I'm a dog. Yeah. I don't remember. I don't remember. I don't see smells fresh. I hate don't remember. I don't remember. I don't remember.

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All right, so what I'm getting at with this is, as you get lower in your body fat percentage, and we're gonna use rough numbers. You can look them up, or I'll try and find them later for you. Let's say I'm a male and I'm below six. Six pretend with me. Yeah, two. Two. I'm below six. Yeah, pretend with me. Yeah, pretend with me.

Below six percent body fat. Okay, I'm below six percent body fat. I have very little room to play with. So I'm talking to these people only right now. Those people actually need a refeed, probably every two to three days tops. So you don't want to be in a deficit longer than about three days and then refeed up again.

Because your body is your you're so lean. Yes. You're, I mean, ladies and gentlemen, that's a borderline on healthy lean, right? So your body's gonna fight it differently. And I remember specifically, when I did photos a while ago, I got the leanest I'd ever got. Skeletor lean.

And it was, it was, it was a whole different level of cravings. It is. It was another level like, I can get it was a whole different level of cravings. It is. It was another level like, I can get hungry now. It's not a big deal. Man, it's like, I would fucking fantasize about a food all fucking day. Like, think about it like, oh my god, that's so, and just get a boner. You know what I mean? Because I'm thinking about it.

And it's like, I don't drop out of the sky. And I would fantasize about like a strawberry. It's like a ridiculous level of craving since your body doesn't want to be that lean. Yes, thank you for that elaborate explanation. No problem, it's really. It's funny, because we all have a visual now. I just throw in boner.

So, okay, now what's hop you up to the next category? You're between six and 10% body fat. This person probably needs to refeed somewhere between every four to seven days. Once again, you're pretty low still, but you're not, I mean, we still got some body fat that our body's potentially going to want to use, and you're not as worried about it sacrificing any muscle

so to end, your levels are already low because you've been, you're so depleted and low. So shooting it back up is gonna become more important and more often. As you get further out than that, like let's say 15% or north of that, now it becomes something. Refeed really is only necessary every two to three weeks.

You know, and then once we're getting up into obese or you're really, really overweight, the... Then you're probably fine. Yeah, then you're probably fine. This is, that's a great point because I could see people who are, you know, 17% body fat and they're like, oh, I heard on my pump, I need to do a refeed.

So I'm going to refeed every other day. Yeah, no, it's not. And then when you do do a refeed, a refeed should be somewhere between 10 to 20% a surplus of what your maintenance is for that day, you know, or spread out over two to three days and even smaller amount, you know, I'm saying that so it's not, it's not supposed to be go bananas that day because it's your day off and cheat like a motherfucker and go over by a thousand calories

because most certainly, you've been coming off of it, that'll just shoot yourself on the foot because you just have come off of being so low and lowering your left hand, and then you over do it, guess where all those extra calories are going? They're not all going to good use. So a lot of those extra calories.

It's kind of cheap. That's right, exactly. Those dimples in your ass. Slap them. John Alva 7. Another OG. Yep. How do you keep clients after they have achieved their goals? That's easy. That's easy. You do. Once they got to their goal, you want to start training them incorrectly because then they'll continue to need your services. That's like the ongoing pyramid. I'm getting fatter again.

That's what happens. This is keep working out. Let's go back the other way. You have to give them a lot of value. Your value as a trainer, when you've been with someone for three, four, five, six plus years, isn't always your fitness knowledge. It's just you, it's who you are, it's your companionship,

your brother, all that stuff, because you're right, I've trained people for 10 years, who, I mean, in that 10 year period, I could have turned them into personal trainers, but they continue to see me because of the guidance, because of the other types of values that are present. So I think that's kind of,

because that's a whole other level, right? Well, you end up developing relationships with these people, their friends, their confidence. It just becomes one of those things where you look forward to seeing each other, just like anybody else that you like. So that's really how you gotta look at it.

You gotta be likable and you gotta treat these people with the same respect and care. You did the first day. Yeah, the first day and just like your friends and family. Exactly. Treat them that way, like you did day one when you're trying to get them to hire you for the first time. That's how you train them, you know, year 10.

They're always that person. If anything, it's funny, because I've had people call me in one up, you know, hire a music trainer. And it's only happened a couple times where somebody says, you know, you know, you just give me a discount, you know, it's my first. And it's only happened a couple times where somebody says, you know, oh, you know, just give me a discount, you know, it's my first time.

And this is what I always respond. I say, look, if I'm gonna give anybody a discount, it's gonna be to my client that's been with me for 12 years. It's not gonna be to you, brand new guy that I don't care about. Absolutely. Right? Yeah, right. So, all excellent advice.

When you clear your throat, you're gonna say something different. It's like, I'm gonna let you guys finish. throat, you're gonna say something different. I have a completely, I'm gonna let you guys finish here. And then I'm gonna say, we got the truth. I'm gonna just dress some wisdom on you. Yeah, no, all that I think is super, super important.

From the money aspect and sales, and actually for business reasons, it's good for you to keep those clients for as long as you possibly can. This is what I do. When you start off, first of all, the difference between a good close and a great close is this. A good closer can push anybody into a sale.

A great closer will pull somebody into a sale. And I think of while I'm training a client, I'm setting up a close. And my ultimate close is you're going to train with me for the rest of my life. You continually draw pictures. And so what I'm doing is I'm always kind of planning seeds of future goals for us. Not we're focusing on something right now, whatever that may be, weight loss, flexibility, whatever we're doing currently right now,

but I'm starting to plant subtle seeds into his or her mind about future things I would love to work on with them. And you know, let's say I just did this recently with somebody who you know, we've accomplished their fitness goals as far as like weight loss. That was what they first came in. I want Adam, I want to lose 15 pounds of health there.

All that stuff's great. But then I'll say, you know what I'd really love to do is work on your strength. You know, I want to work on your strength. We haven't really focused on that. You know, you look great here. I'd like to do this. And I paint that picture for them.

What that's going to look like with me. And I'm not pushing them into the sale. I'm just kind of explaining explaining what it would be. If anything, you're actually being a guide. You're being a fitness guide. Yeah. You know, and I'm slowly getting them comfortable with the idea of doing that. So then when it comes time to resign our contract or reappe or however you set up your training sessions and pay, it's a really easy transition because then it's like, you know, you're excited, you wanna start working on your strength now over the next four to six weeks

and you know, it's an easy transition. And you know, as soon as I start that phase, we're, I've already got the plan, we're setting out, I'm training his or her every day. And now I'm thinking about- See like the ongoing assumption close. It is. Yeah, it's like, I mean, I've done both. So I've had people that just train with me just

because they like me or like to hang out, whatever. But also, same thing. Like you do, you do want to still, you know, be a part of this profession and get them to adapt and experience new avenues of fitness or health. So you know, I guess a focal point would be something definitely. Yeah, find a focal point, find something that they can master. You know, even if it's just an exercise or something like that, that let's really nail this down,

the technique, the biomechanics, you know, then it comes, other problems come up, whether it's stress or it's like pains. Those are always things that you're gonna address. And their body's gonna change. There's two things. Over time.

That's perfect, because there's two things that really just came to me. Because I don't really, you know, I think about this sometimes, I don't really go into depth. And while you were talking to Adam, I was thinking, because I don't listen when you talk.

And I'm kidding. Now I was thinking because you were saying some good stuff. One thing is that when I train people a long time, new goals come up naturally also. Like I'm gonna have a baby, I'm getting married. Oh, I'm thinking about doing this run or whatever. And so these things start to come up naturally also. Like, I'm gonna have a baby, I'm getting married. Oh, I'm thinking about doing this run or whatever. And so these things start to come up

and then I become the guide on those. And then what were you, you were saying something else about? Like pain, there you go. That was a bit, that's another big one. My clients will call me when they're hurting. Yeah, me too. And if you, if you become that trainer, that kind of trainer to when your client feels stressed,

feels a pain in their body somewhere, or has some kind of health issue, and they come to you to help them, you've become invaluable. You've become now a life guide when it comes to their health and fitness. Cause I'll have people call me and say, hey, Sal, I, you know, I went skiing and I twisted my knee,

you know, can I come see you? That's what you want. That's that, can you help me rehab my way through this. Or yeah, I've had that quite a bit. Exactly, makes it, that right there is huge value. Or if they're really, really stressed out, I have clients, I have one lady that I train. I love her to death.

She listens sometimes, I'll give her a shout out. Her name is Rita. Love her to death, been trained for a while. She's a surgeon, one of the best surgeons around. Very, very smart, works very hard. And she'll come in, obviously a very stressful job. She's a general surgeon, so she works on sometimes cancers with the abdominal cavity, all these different things. And she'll come in and be like, I'm so glad I'm here. Like, this is like the, you know, coming to see me and work out is like the highlight of her day. If you can become that indispensable,

you're not going anywhere. You'll be their trainer for a very long time. I feel really passionate. I'm glad we picked this one to talk about because this is something that I used to try and just drive into my trainer's head. And a lot of this is because it was another personal growth thing for myself.

When I first started off, I had clients right away, you know, my clients from day one that started with me and was day with me forever, so years. And if I were to look back and I'd actually rate myself as a trainer those first five years, I'd said it before that I don't think I was a very good trainer, but yet what I had these clients that stayed with me for a year, two years, three years. And that was because I relied a lot on on my Chris, I was charismatic. And I, you know, my clients like to come see me. And yeah, we're working out and doing things that we should be doing.

So it was a win, but I wasn't that guide yet. I wasn't that person who was really, really, to me, I don't think I was a necessity. Where now I feel like when I train somebody, it's also good for me to set those goals because it keeps me challenging myself as a trainer. Because very easily I can become comfortable in a two year training relationship where I'm training this lady and we just love to

talk and we lift our weights and we kind of bro workout and we do our thing go through the movements or whatever. And we just kind of, you know, and I feel good about myself because I know they're deloting a lot of stress. I'm keeping them in shape. They enjoy this, you know, I'm saying they learn stuff from me constantly. So I would justify that being okay. But I find when I make myself, I go like, man, this client and I have been training for about four months and we've already accomplished our goal and we really don't have an exact, I will give direction. I will give direction because I know it'll make me a better trainer and it just ensures that now I was lazy in the past because I was charismatic, but with you discipline yourself to be that person

and your charismatic to fucking double whammy, you're gonna be amazing, but you can still be very successful and not charismatic if you put that to the test as far as. You wanna aim to become a maven in what you do. You wanna be the goalist that is not a great word. You wanna know, you wanna be to, isn't that a great word? You want to know, yeah, you want to, you want to, you want to be the person that knows the answer

or knows someone that knows the answer. That's a big one too, because I learned this a long time ago. I learned a long time ago that people would really trust me if I said to them, I don't know, but I know someone who does. When I say that, guess what, I have all the fucking answers again. Dude, it's such a great, I just, are you connected to really? That's what I'm saying. Yeah.

That's what I mean. Like, I can go to him. I can go to him. And he's got the answer. Yeah, and he has a network around him. That's what I'm saying. Like, you know, I don't know how to, I don't deal with structure. I'm at a structural professional.

I'm a professional muscle, you know, muscular function. So, but I do have a friend that's an expert on that. He's a chiropractor. He's really good. You're a stainier lane. And you're the expert in this lane. I, I, I, I, but I do have a friend that's that's an expert on that. He's a chiropractor. He's really good. You're staying your lane. And you're the expert in this lane. I literally, and that right there will build so much fucking value. I literally was just sharing this with a trainer that I'm mentoring right now. And I'm so glad you just said that right now.

That's a great point. Well, I just was, and I'm not going to say any names or like that because I don't, I don't want them to think it's something they should be embarrassed about because I think it's, it was, it's such an important thing to reiterate is that I was telling this person that do not because they were very they were timid to like you know program designing and doing some stuff and they were huge mind pump fans you know a fairly new trainer only been in the industry for less than less than two two and a half three years and you know so it smart enough to seek out for advice listen to mind palm impom, she's huge fan, it's with that, asking me a lot of questions and stuff

all the time. And I said, listen, do not be afraid to just associate yourself with us when you don't know an answer and admit that. No, I don't know that, but, you know what, I mean, I'm good friends with Adam and Sal and Justin and, you know, let me pick their brains and then, you know, I'll let you know what they think. Because we've kind of, we've already, especially in the facility, of course, that I've created that authoritative

position already as the trainer that everyone comes and asks how to. So instead of letting your ego get in the way and feeling like you need to know it all and you don't need to. You don't need to have all the answers all the time. But just simply because you're associated with people that might be able to give you those answers or probably will in your industry, then don't be afraid to do that. You'll go so much for that,

and you're gonna learn a lot that way too. You learn a shit ton, and then you learn a little bit about each of those professions, and it helps you just determine who you send people to. I'm pretty good now at determining whether or not I need to send someone to my friend who's a correctional massage therapist, or if I need to send someone to my friend who's a correctional massage therapist, or if I need to send them to a chiropractor, or if acupuncture is going to work better for them, or if I have a naturopath that I can send

people to, I have a better understanding of that now because I've been doing it for so long, I've been working with these people because then when my client comes back to me and says, I saw your friend, you know, so and so, the chiropractor, and he said this, this and this, now I can say, I associate that with their symptoms. And if I hear another client say that, I said, you know what? I wonder if it's this and this and this. But let me send you to my friend, his friend, his reinforcement. He never reinforces their belief in you.

Absolutely. And you become, and you learn so much from that. You become, like I said, you become a maven. Thank you for listening to Mind Pump. For more information about this show and to get valuable free resources from Sal, Adam, and Justin, visit us at www.mindpumpradio.com. Until next time, this is Mind Pump.