Mind Pump: Raw Fitness Truth - 2471: Three Reasons Why You Won't Lose Fat if You Eat Out (Listener Live Coaching)

Episode Date: November 20, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: if you want to get lean DON’T eat out. (2:23) Turkeyflation! (12:28) How Mind Pump does Thanksgiving. (16:00) Not a shout-out. (20:19) Adam updates the audience on his workout challenges and most recent body fat test. (22:54) When your training behaviors manifest in your children’s actions. (40:48) Don’t mess around with wild animals. (45:21) Low-calorie AMAZING hot chocolate. (49:14) Justin’s staple Christmas cocktail. (51:20) Shout out to Jade’s Café! (52:33) #ListenerLive question #1 – What is your experience with TRT and are there any good alternatives to TRT that might have fewer side effects? (54:32) #ListenerLive question #2 – Do I need to be concerned about the number if my body composition is healthy and I have no negative side effects? (1:08:44) #ListenerLive question #3 – What can I be doing to help increase the power, speed, and height of my kicks? (1:30:01) #ListenerLive question #4 – Any advice on getting leads at my new personal training business? (1:41:41) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** New users can select their choice between a whole turkey, turkey breast, or ham in their first box + $20 off ** Get your free Sample Pack with any “drink mix” purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump EARLY ACCESS to the Black Friday Sale is open NOW! ** ALL MAPS Fitness Products 60% OFF. Coupon code BLACKFRIDAY. The code will expire on Sunday, December 1st. Each purchase enters you to win one of two 5-day stays at the Mind Pump Park City Vacation Home. Each winner will receive $1,000 cash for travel and food. Bundle purchase – 10 entries, Program purchase – 5 entries, ALL other MAPS purchases (mods, guides, etc.) – 1 entry. Winners will be announced and contacted in December. ** Calorie labels are often wildly inaccurate. Here’s how to prevent extra calories from derailing your diet. Building Muscle with Adam Schafer – Mind Pump TV Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Mind Pump #2320: Throw Away the Scale! Mind Pump Fitness Coaching Mind Pump #2465: How to Become a 6-Figure Trainer Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Benjamin Kendrick (@kendrick_bbq) Instagram Justin Brink DC (@dr.justinbrink) Instagram Jade's Cafe (@jadescafe) Instagram Alex Hormozi (@hormozi) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. Right in today's episode, we answered live callers' questions. People called in. We got to help them out on air, but this was after an intro and the intro was 53 minutes long. Now in the intro we talk about current events and family life, we're bringing up studies. It's a good

time. By the way, if you want to be on an episode like this where you call in and we can help you out, email us your question at live at mindpumpmedia.com. Now this episode is brought to you by some sponsors. The first one is ButcherBox. They deliver grass-fed meat. They deliver free-range chicken, healthy turkey, wild-caught fish to your door. Great prices, the best quality meats. And right now, if you go to ButcherBox.com forward slash mind pump, you can get a whole turkey thrown in your box for free, plus $20 off. This episode is also brought to you by Element. This is an electrolyte

powder that you add to your drink that adds sodium, magnesium, potassium but no artificial sweeteners, no sugar, tastes good and it gives you the electrolytes you need for better pumps, better recovery and better energy. Go check them out. Go to drinklmnt.com forward slash mind pump. On that link you'll get a free sample pack with any drink mix purchase. Also this is early access to Black Friday. All maps bundles, all maps programs themselves, all of our guides, everything 60% off. By the way, if you get a bundle or a program or a guide, you get entries to win a free vacation on Mindpump's dime. Anyhow again everything's 60% off go check it out go to mapsfitnessproducts.com and then use the code

black friday for the discount and the entries to win the free vacation. All right here comes the show. T-shirt time! And it's t-shirt time! Ah shit, you know it's my favorite time of the week. Two winners this week, one for Apple Podcast, one for Facebook. The Apple Podcast winner is MZG, and for Facebook we have Weston K. Griffiths. Both of you are winners, send a name I just read to iTunes at mindpumpmedia.com, include your shirt size and your shipping address, we'll get that shirt right out to you. If you eat out, you're not gonna get lean and there's three main reasons why.

So if you wanna get lean, don't eat out. What do you guys think the reasons are? I feel like that's a direct shot at me. No, all of us eat out. I love eating out, but yeah. Kick a guy when he's down. No. Kick a guy when he's down.

Why, what's going on? I mean, we did my. Oh, that's right. Yeah, we'll go over all that stuff, but first I wanna hear what your three are. I mean, obviously, the my oh, that's right. Yeah, we'll go over all that stuff. But first I want to hear What your three are I mean obviously? The first one comes to mind for me in this situation is even somebody who is tracking like I was tracking With that many meals eating out

There's so much room for air that You know, and if you're trying to hover around maintenance or just a slight deficit, that that what you think is a deficit or maintenance could very easily tip into a surplus. And in the context of one day, because let's say you had one day of you had to eat out, not so bad. But when you look at what I just did was, you know, four weeks period of time, three occasions where I traveled for on the shortest two days to four days. So, you know, half the time. Yeah. So almost half the time I'm eating in an airport, I'm eating at a restaurant, I'm eating out and

I'm, you know, oh, that's about that much this and trying to get, and I'm pretty good at that. Make healthy choices still. Oh yeah yeah, and still and I would consider all of it healthy choices, right for the most part There was a when we went to Sonoma I talked about eating some popcorn and I had my first like candy bar and forever other than that like it's it was pretty dialed and and I like to think that I'm pretty good at looking at food on my plate go. That's about six ounces Oh, that's about four ounces because I've weighed so many meals, yet still was enough off to not see the results that I wanted.

Well, that's just it. I think the first thing is that things are not weighed and measured accurately. They're not going to give you six ounces exactly, eight ounces exactly. They're going to use- It's very misleading. Yeah, they're not going to do a tablespoon of olive oil or butter. It's going to be off by, depending on the size of the meal, 200, 300 calories, which if you eat it out twice in a day, that could easily take you from maintenance or deficit

to a surplus. Well, I mean, their entire job is to make it taste good. Yes. And you can't deny that fact because people come back because of the flavors and the experience and it's not conducive to like trying to make sure all the macros are like super tight and like the the kitchen in the back the guys aren't like measuring it out like very specifically it's I've seen it all dude so it's definitely not like what's on paper. Have I ever told you guys a story like when this like was big aha

moment happened for me, I had a girlfriend that was a waitress at Outback, and this was during my time of being a personal trainer. I was in the middle of, in fact, I think we were doing one of those competitions with my staff, so I was weighing, tracking everything, and I got a plain steak from there, and I'm tracking it, and she goes,

oh, did you include the butter or what like that? I said, oh, I put a tablespoon of olive oil, I figured they'd use some like that. She's like, oh no, they take a half a cube of butter and drop it on the steak. And I'm like, are you kidding me? So she literally, I did not believe her, I thought she was exaggerating.

She took a picture the next time the chef was cooking the steak to show me like, and I went, holy shit. And to Justin's point, the chefs aren't going back, they're going, oh, we gotta make sure this is exactly a tablespoon. They're like, this needs to taste good. The more the butter, the better.

The more oil, the better. And so they tend to go heavy-handed because it's in their best interest. And so point is, one meal here or there, it's okay. You could be off a couple hundred calories. But you string enough days together of that and still making what you would consider healthy choices.

Like I've made healthy choices, but when you're eating out, there's so many variables that you just can't account for. The first time this, for me, was apparent was, back in the day as an early trainer, we used to use had we had books with calorie counts and this is how much a calorie king right this is how much a potato is this how much whatever and I remember I don't remember what the calories were for a banana and it said medium banana and I you know look at bananas I figure medium means it's in the middle size of all the bananas at the grocery store then I looked at the

weight and I weighed a banana. I'm like, this banana is so much bigger than what they counted as a medium. It's a gorilla banana. It was like twice as many calories as what I thought. What you think is a medium is bigger than what those calorie books count as the largest you can do.

Right, right. So you have to look at the weight, and I had never weighed them. I looked at it and said, this is medium. This is your typical sweet potato, this is your typical chicken breast. Then you weigh it and it's like this is as much as three of what they consider to be typical. And the calories add up, especially with oil. You know a tablespoon of olive oil is 100 calories. Oh yeah. So someone through you know, by

the way, have a salad with one tablespoon versus three tablespoons of olive oil, you can't tell the difference. But one is 300 calories, one's 100 calories. And if you eat out every single day, this adds up. This all adds up. And then what happens, especially if you're consistent with everything that you do, it leaves you in this mystery space of like,

what is going on? Why isn't it working for me? I brought my calories down, right? But you actually, you didn't, you actually didn't, you just don't realize it. And the FDA, I know that they add, they actually allow for- 20%.

A 20% margin, 20%, right? So if a meal is 1500 calories, it could be as much as 300 calories off. In my opinion, it's almost certainly, is if you're in the business of selling a health food product, you're in the business of marketing how low of calorie, how low of fat it is. So it's in your best interest to push to 19.9% off because you can make your product look healthier, lower calorie, which there's been plenty of, there's been protein bars like Detour was sued for this,

for pushing those limits so far that it wasn't just 20% off, it was like 50% off, and they got in trouble because I think it's just common practice that when you're in the health food space, you're trying to promote to people that are watching calories, watching fat. Let me help you with that, right? So the incentives, the market incentives are as follows,

right, the incentive is make it as tasty as possible, but make the calories look as low as possible. I don't care what you're eating, by the way, it could be a high calorie food, it could be a cake or a pizza. If they're gonna list the calories, if a consumer's gonna care at all, they're gonna prefer a lower calorie count.

That's just the way it could, all consumers, whether you wanna lose weight or not, most people know that higher calories is probably not as good as lower calories. So what they're going to do is post the 20% under in calories and then have it actually be 20% higher in flavor, which includes typically palatable ingredients, which are typically fats, carbohydrates,

little extra sodium, right, which they can also be 20% off. So you're actually way off. It says it's a thousand when it's closer to 1400 and that's the incentive. The incentives are in that direction and they're allowed to do that. So when you go and you eat out the restaurant, I mean they don't care, nobody's checking by the way. How many FDA people either going around they start making restaurants post all of their food items and like how many calories so great because I had been saying this a long time because I get A group of ladies that would come in in order these like ridiculous salads and it had like buttermilk Croutons in it. They have like cheese had like, you the ranch dressing. And it was more than the burger.

Like, and fries. It was more calories. And their minds were blown. I was like, I was trying to tell you. If you go to Jack in the Box, you probably look this up right now, and look up at their Southwest Chicken Salad, it is higher calorie than their ultimate double bacon cheeseburger and fries.

How wild is that? Yeah. How mad are you if you don't realize that? Bro, you know tons of people don't realize it. They just think that they're making the better choice because they're buying this chicken salad not realizing there's 800 calories in the dressing alone and then the bacon and everything else, cheese and everything else that they pile on the salad boosts that thing well over a thousand calories and you just and you think you're doing a good job. What's funny is that when I so I never track never never never track you guys know that I don't really care one way or

another I maintain a relatively lean you know physique or whatever so I don't care but when I stop eating out typically I'll stop eating out because my gut health will be off a little bit that's my motivator sometimes it's because I feel like I'm being frivolous with money so I'm like I should just probably eat at home more. Every single time I eat food from home versus eating out. You get leaner. Leaner. Every time. I'm not even trying to eat less. I'm eating what looks like the same amount of food. I just end up getting leaner every single time. I know why. It's because I'm- And I'm less inflamed too.

Yeah, dude, it's just way, so it's like one of those things that, you know, you're so much better off not eating out. That alone, that and avoiding heavily processed foods, usually if I had clients do those two things and do nothing else, I would see on average between 10 and 15 pound fat loss. On average, that was always across the board,

what I would see. Speaking of calories, by the way, I brought this up a long time ago. It's one of my favorite studies in human behavior. There was a, I want to say a city or a town that passed an ordinance where all the restaurants had to label calories and then they tracked it to see... Made people eat more. Yeah, they tracked it to see, oh, this will make people eat less if they just knew if they were more informed. And then at the end of the study,

they found that people actually... It's only two to 300 calories more. That's right. That's exactly what it is. That's why it happened. People justified it. Was people would go like, well, shit, if I just get the double bacon cheeseburger,

it's almost the same as the chicken sandwich. I'd rather have the double bacon cheeseburger. Yeah, and that's another 300 calories. Yeah, yeah, yeah, so they would justify the couple hundred more. Human behavior is so funny. It is funny, that's how we think. Cracks me up. Speaking of food, by the way, have you guys,

are you guys familiar with turkey flation? Have you heard of this? Wait, did you just coin that, or did you actually read that somewhere? I think I might have coined it, but I'm sure it is this, but this is the price of turkeys. So every Thanksgiving, right, turkeys, that's like, it's a huge thing.

Like everybody buys turkeys, right? It's the staple centerpiece. And if you look at the price of turkeys every Thanksgiving, people will use that as a way to kind of talk about inflation and how much more expensive things are and this and that. So I had Doug pull up the cost of a turkey in, what year was that, was it 2019, 2020?

Yeah, 2019. So five years ago. So not that long ago. So five years ago, a turkey versus today. You guys wanna guess what the difference was percentage-wise per pound? Okay, do we get any numbers to start with? How about just a straight up,

what's a 24, 25 pound turkey thin versus not? How much was it per pound in 2019? 89 cents a pound. Okay, so in 2019? 89 cents a pound. OK, so 89 cents. 89 cents a pound. How much more do you think it is five years later? $1.30. $1.30, what do you think?

Yeah, like almost $2, let's say. All right, so I went on the Walmart website, and it's $2.58 a pound. It went from 89 to 200? 300 times? That's a, yes, like a 290%. That's a 300% mark, holy shit. Oh my God, dude.

Yes, dude. Wow. In five years? In five years, the price of a turkey went up almost 300%. Wow. That is, and turkeys haven't become more rare, everybody. No, no, no.

It's because we've messed up our money. People gotta be feeling that, you know? Oh, well, I mean, of course they do. You know what's funny is when they put out the numbers and they're like, inflation's actually, it's only 4%. What are you guys counting? What are they measuring? They took all the things that matter out.

Yeah, they took all the food and fuel. Yeah, groceries, nah. What are they checking, electronics? Like shit that nobody cares about, like what is it? Here's another thing they do with inflation is, What are they checking electronics? Like shit that nobody cares about? Like what is it? Wow. And here's another thing they do with inflation is like, now they say, oh yeah, inflation's only 3% now. Well, it was 12% before or whatever it was.

They don't tell you that it's 3% above that new level that they achieved when they had the last inflationary run. Right, right, right. So it's not like your prices are going down. No. Yes, maybe inflation is going up lower now, but yeah, we're all screwed still. It's slowing down how painful it is.

By the way, it's Walmart's numbers, and I'm glad Doug brought up Walmart, because Walmart, they do an exceptional job at keeping prices down. They fight to keep those prices. And in turkeys, here's why I like, this is why I think it's interesting to use turkeys to look at inflation.

The margins on turkeys are low, especially for Thanksgiving. Because if you're a grocery store. Is that true? Yes, so you know how Costco. Yeah, I know Costco does the chicken move, right? So if you're a grocery store, you don't want expensive turkeys, you want cheap turkeys so people buy the turkey and then buy everything else.

And then you make money on everything else. Because everybody's getting turkey, we know that. You need the accessories. Yes, everybody's gonna get turkey. So that's like with the margins being squeezed, it's a very competitive market, and yet it went up almost 300%. That's wild.

You know, every year our partners, ButcherBox, always do something cool for Thanksgiving. What are they doing this year? They're giving away a turkey. Are they giving away a turkey? Yeah, if you get a box from ButcherBox during this period of time, you can get a whole turkey included in your box for free.

Oh, there you go. Awesome. Plus $20 off, right? Good excuse to just start with them right there on theirself, get yourself a turkey. What's the size? Did they tell you what the size of the turkey is? I believe it's around 10 pounds, 10 to 12.

I'm doing, what are you guys doing this year? I'm gonna try three turkeys this year. What? Yeah, yeah, yeah. So we all, obviously, everyone every year. Like cooked all different? Yeah, all the three different. That's what I mean. So, and I'll be responsible for two of the three. So, uh, once I had the deep fried one at your house, that was it. So we always, we always deep fry now, which is what

I do. Um, then my brother does the oven and now this year I'm also going to smoke. So I'm going to smoke deep fry and oven. I'm going to do all three. So this will be, I have no idea. This will be my first, I'm actually gonna hit up my buddy Kendrick, right, or my barbecue guy, and get a recipe from him to kind of tell me how I should smoke it. And I know he cooks on a Traeger like I do, so I'll find out from him what the best way to cook it is, and then I'm gonna do all the above. Was turkey the original... was that actually what the Pilgrims ate, or was this a very smart marketing point? That's how the story goes.

I think that might be a marketing thing. You know, let's really mark, if you're like the turkey lobby, whoever invented that, like, oh, this is the time you eat turkey, that's brilliant. Well, back in the day, it was wild turkeys. Very different than the bread ones we have now. Wild turkey's probably gross. We have them up in the hills where I live.

Very gamey. Tastes gamey. Yeah, they walk around and they don't make it, boop, boop, you know? They don't look very good. They get fat eating, everybody's trash, dude. Huh? Have you seen these?

They eat trash? Yeah, they knock them over. I don't know if they eat it, but they're everywhere. It's just like, they're pests, you know? Like you let them go to the arm. I'm not a fan of turkey, I don't really think, it's not that good. You don't like turkey?

Not really. I had it when you deep fried it, it was good. I'm with you on that. But otherwise, it's not that good. Oh, I really like turkey, that's interesting, guys. You like it? I like turkey? Not really. I had it when you deep fried it, it was good. I'm with you on that. But otherwise, it's not that good. Oh, I really like turkey. That's interesting, you guys don't like it. You like it? I like turkey so much that, I guess,

and maybe this is part of- Are you gonna say something stupid right now? Don't tell me you like it better than beef. Well, there's a lot- Oh my God. I started to eat things like ground turkey tacos over beef tacos because of how easy digesting it was. It was easier on my stomach. I can eat eight turkey tacos versus like six beef tacos

and beef tacos would mess me up a little bit. Really? Yeah. Oh, look at that. It's likely that the Pilgrims ate turkey. So we don't even know if they did. It's likely. This is brilliant marketing from the turkey lobby.

Is there a turkey lobby? Yeah, probably. The Turkey Union? Big turkey. Probably like little pheasants or like some tiny birds, you know? Yeah. That's funny.

Yeah, no, I'm not a big fan. I don't like turkey. If I do eat turkey, it's the dark meat. The white, it's so dry. It's not that good. I like the white meat. Really? Yeah, with a little bit of,

I mean, my mom makes incredible gravy too, so a little bit of gravy over the top of it with her homemade stuffing. We do the stuffing where you actually stuff the turkey and cook it inside the turkey. And like, I just, I love. Stuffing's good. I love Thanksgiving.

Thanksgiving meals is. Well, I'm just happy that, so because my family's Italian, we have also lots of Italian food, which is good because it's way better. Do you guys do that? You don't do like a full on traditional? We do traditional and we throw in like pasta al forno,

which is a, it's like a Southern Italian dish. It's like this baked pasta that's so good. We have that every Thanksgiving. So that's what I look forward to. So Katrina's family does, like, we do like the traditional stuff with like enchiladas and stuff like that too, so there's other stuff going on. Homemade?

Homemade tamales are the best. Yeah, we'll have tamales, we'll have enchiladas, we'll have stuff like that. We do like straight up white people, you know. We have potatoes. Potatoes. Jell-o's. Marshmallow yams.

Yeah, dude. Marshmallow yams, jello salad. All the stuff in the 60s that you used to die, like casseroles. Hey, I looked up. Cranberries out of cans. I showed this to my friend. That's why I've never been excited about it. I mean, I do like turkey on some level,

but it's never cooked right. So we're actually smoking. We're buying it from a barbecue place That's already smoked and all that and then bringing it and then just just to make it easier smart in a barbecue So you guys you know I was in Austin last week right cuz I was on a podcast Which was you know transformed podcast was really good And I got to have barbecue had a little gap between finishing the podcast and. Such a treat there. Oh, man.

You had some barbecue? I did, bro. Did you go to one of our spots? No, I didn't go to La Barbecue. Now I can't remember the name. It was at Black's. Black's? Oh, yeah.

Black's. Yes. It's just as good. Yeah, some people argue Black's is better. It was really good. It was, I don't know if it's better than La Barbecue. I haven't had them too close enough together to know, because it was so long ago that I had La Barbecue. It was really good. Yeah, it was it's it's I don't know if it's better than La Barbecue I haven't had them too like close enough together to know because it was so long ago. Yeah, they had La Barbecue It was so good. I went there and I took the driveway

I had a my nephew lives there and he would tell you blacks, but I like we all I mean we did both so we've I think that was a name of it. It was so good By the way, I got to give a shout out to a gym in Austin because they're terrible not because they're good Because they're terrible. I and I're good, but because they're terrible. Ooh. Throw some change. I'm disappointed. I'm disappointed.

Because they didn't know you? No, that's not why. That's it. Look at this guy. I walked in. And his wife beat her. You know what I mean? Yeah, wait, how about now?

I'm the mayor here. What's happening? That's not why. No, I go in there. First off, I meet, I think I wrote the guy's name. There was a trainer in there that did. Damn, you're going to roll him under the bus by name? No, no, no, this guy was cool, this guy was cool.

No, there was a trainer in there that I met, Eddie I think was the name was, cool guy, he does listen to the show, he actually trains people in rehab, which was kind of cool, so it was really nice to him. But besides that, so I went to the local Gold's, cause I'm like, Gold's Gym, you can't go wrong with a Gold's Gym, right?

This is the Gold's on 6th Street. Like I said, really annoyed the show. Very specific. Very specific. I go in there and three times this happened, three times, I have never, I haven't experienced this lack of gym etiquette in a long time and I had it three separate times.

So I'm in there and I'm trying to work out whatever and I wanted to do a machine workout because I was tired from travel and all that stuff. So I see people using machine over here. So I walk up to the dude and I'm like, hey man, you mind if I jump in? And he's like, no, I got three more sets. Oh, he told you no?

Yeah bro, and I looked at him like, okay, whatever. So I went off and found something else to do. Another machine, another person using machine. And he just this, he just finished his set, he's resting. Hey, you mind if I jump in? Nah, I'm out of here, I got like two more sets. By the third person, third person did this to me, I looked at him and I shook my head and I'm like, this is crazy.

Are these all college kids or are they like, should know better? No, regular people. Who taught these people Jamedica? I can't believe that. Obviously nobody. A machine too, it's not like I'm like unloading and loading a bar, it's a freaking weight stack, just move the pen. And dude's sitting on there resting. No. I can't believe that. Obviously a machine too. It's not like I'm like unloading and loading a bar. It's a freaking weight stack. Just move the pen. Yeah. And dude's sitting on there resting. No. Said no. Three separate people. No.

They have the same workout. Embarrassing. That's terrible. Terrible. Teach your people. Oh man. When I was a gym manager, I saw that happen a couple times in front of me, and I went over and I said, you need to get off the machine, let him jump in. That's like straight up gym etiquette. You let the person jump in. Well, I was wondering, because 6th Street is like

very young, and that's where everybody parties. Yes, all the time. So it's probably like, yeah, you get a lot of riff raff. Oh, okay. Yeah, that's probably what you're dealing with. Were they young? Do you remember if they were young? No, they weren't young.

They looked like they were in their No, they weren't young. They looked like they were in their maybe 30s. I like to say riff raff. Scrim scram. That's how you know we're old. Yeah. Crap. You know how I know we're old is fuck it.

I can't string four workouts together without fucking hurting myself. Yeah, what's happening with you? It's like, so. What's happening, dude? It's really frustrating. It makes it fucking. So, you know, you think you tore some, huh? I don't know. I don't think I tore. I think I strained it. Um, it is bruised though.

So it was enough, enough. It wasn't as bad a bruising as the, the pack by nowhere near that. Uh, but it's, it's painful enough that here I am what three, four days later for, yeah, four days later and I'm still in pain to the touch. So it's not, it's not like I'm in both of them real time, like video captured is so I mean, and I do, I will say this. I do appreciate the, the, you know, the support and the people that have like reached out, like I really thought I was going to get like, it's on YouTube. Right. So I thought, oh man, this is going to be bring on all the trolls and all the stuff. And I was just like, this is, I, and to be documenting it is what I think is really, cause if this happened to me,

even the first one, I would just back off. I just back off, take it easy for a while. And it's like, you know, I'll just cruise and till my body fully heals. And when I come back, I'll be smarter about it. But I've been on this mission, you know to document all this and obviously I'm trying to Show the audience like this this great aesthetic change in a short period of time so I'm highly motivated to keep going and keep pushing and it just really sucks to To get this now where it's like the pack has caused all kinds of shoulder stuff So I just like I can't I can't do a lot of chest

and my movement doesn't feel right up there. Then I did the quad, so I limited my, you know, squatting and so on. Then I did the hamstring, it's just like, man, I'm gonna be doing calves and forearms for the rest of this series, dude. Like, join me, join me on the YouTube series where I build my calves and my...

You're doing a new program. Yeah, yeah. That's calves and forearms. You know,, all joking aside, I really think we should we should call some of our friends. You want to hear Brinks break down? So Brinks, I know he's breaking down your technique and form. No, no, no, he didn't. He didn't do that. He didn't do that at all. Oh, really? Yeah, I thought this was really valuable. So we should we should share it. Okay. And I and shout out to Dr. Brink, right? I really appreciate him and like he's... One of the best function...

I also appreciate him handling my ego with with kick gloves too. You know what I'm saying? Like last thing I need from fucking any of my friends or anybody is like maybe tell like, you know it's so annoying when someone's like, well I could help you out. I could tell you how to... I could show you some technique on how you could deadlift better and stuff. It's just like that's not what I need from fucking people right now. I was like, people trying to tell me that shit. But Brink messaged me right after it had happened and basically kind of sent me a protocol of how to take care of myself going forward.

So this is what he sent over to me. He said, popped left hammy, that's the side you had the problem with the internal rotation if I remember correct, which is correct Remember that it wasn't the deadlift that created the issue It wasn't a thing and it just decided enough was it was it was a time thing and it just decided enough was enough This is a great way to I'm sure you're doing this already is to show all the Show how we're all humans and things happen. How do you pivot? But keep your workouts moving forward. You're just in acute rehab scenario for the hamstring.

So then he broke down in each step. A, acute phase 0 to 1 week. Focus on protecting the injury and reducing inflammation, allowing progression when the athlete is pain free. Basic movements like walking and isometrics right now. B, early rehabilitation, phases weeks one through three. Restore range of motion and begin light strengthening exercises, progressing only when the athlete achieves pain-free range of motion

and tolerance to low-level eccentric loads. C, strengthening phase, phases weeks three through six. Develop hamstring strength and endurance, moving to the next phase of the athlete demonstrates symmetrical strength compared to the uninjured leg and can compete complete controlled running drills. So now introduce like some running and stuff.

D, weeks six through eight. Running and coordination phase. Reintroduce high speed running and sport specific coordination drills, advancing when the athlete can perform sprints and change of direction work at submaximal speeds without compensation or pain. And then final return to play. You know eight plus weeks achieve full speed sprinting and strength symmetry allowing RTP when the athlete can perform all sports specific etc etc

etc. So here's what I I was gonna say And this is just Like total speculation, but you've had a few now Tear type injuries in a row that would that would make me want to look at any potential Connective issue connective tissue Autoimmune type issue because it is strange. It's not like one issue, it's like in a row, a bunch. And maybe we could call some of our friends, maybe Dr. Lyon or, I don't know, and ask them, are there any autoimmune type issues

that can affect connective tissue? And I know there are, but they typically are characterized by pain and swelling and weakness, which you don't otherwise feel. You otherwise don't have any issues like that, but it is strange. It is, it is, and it's really, really strange, frustrating too, like, you know,

I know I somewhat progressed fast, but I felt so, like I was deadlifting, I know I didn't show you the full set, but like, oh man, it was just, I felt strong, the weight was moving smooth, I didn't push crazy, I didn't go to singles. I mean, I pulled a weight that I could pull five times. So it's not like I was PRing or anything like that.

And the 365 is not anywhere near PR numbers for me. It was the heaviest the hamstring had felt and it was the second set, right? So the first set I moved it no problem, went to the second set on the second one, right middle halfway through, pop and just like a knife in me. So yeah, it's really, really frustrating. And then it doesn't help to just to pile on. I got my body fat test back the next day,, I've been setting the the table that I knew this was gonna be difficult, right? Like we flew through I traveled three times two injuries now during this this process

And so it was just like hopefully I saw a little bit of progress now the initial number come back and it's it's actually really Frustrating until you kind of dive in the numbers and then it's not as bad as like you would think right? So obviously a month of what I consider good eating and training pretty well, you know, I'd like to see a reduction in body fat. Hopefully I built a little bit of muscle. Hopefully I lost a little bit of fat. I previously weighed or measured at 12.4% and I got back 12.7. Yeah, we stayed the same. But what happened was I actually put five pounds on the scale.

So I went up five pounds. The body mass. Four pounds of it was muscle, one pound was fat. So I'm now up a total of 22 pounds of muscle on this journey. On that journey, total of the figure 60 days, I've put 22 pounds of muscle on and I've put one pound of fat on. So what it seems is that the initial rapid gain was all that muscle loss. Yeah, yeah, yeah. That was that was now you're building muscle quickly still but in a realistic way. Yes, more realistic. Yes, and so but I mean the

thing that I really wanted to bring it up to the audience because, boy, that could be really discouraging for somebody because even though I know that I was traveling and I factor in a lot of room for error, man, I remember when clients would have stuff like this where they ate good, they tracked food, they did all the things, they trained, they showed up. And then if I brought them to their body fat percentage and they saw it stay the same or even go up, boy, that could really tailspin them out going like, oh yeah, like what am I doing this all for? And this is why, this makes no sense.

All that work and effort and restricting food and for me to only stay the same, I mean like so it can get really frustrating, but it really highlights how you open this podcast up, which is that many meals out, even though I'm making good choices, there's too much room for error. And it was enough to, even when I thought I was in a calorie deficit, it was enough for me to keep me in a surplus. And so, you know, looking and now, and then so what do I do go from now? So now, based off of what I did last month,

I had a mini cut in there. And the cut ended up not being a cut because of the travel, right? So I really didn't do cut, which tells me that what I thought was a cut, I could go even more aggressive. So I will reduce calories even lower than what I currently was.

But I'm skating on thin ice because my metabolism isn't where I'd like it to be to put myself in a cut for too long. So I don't want to be lower than. How's your sleep when you travel, is it bad too? Yeah. Yeah, see that'll have an effect.

Oh I know. Sleep has a terrible effect. I mean especially when we go across the country. It's like, no I know, it's all the factors, right? It's like sleep is not good.. Probably also hydration probably isn't good. You know, training volume is non-existent. You know, calorie, you know, to estimate all like, so it's just, I would never, if I was competing, I would never allow myself to have three out of four weeks traveling. Just, I'm not stupid. I know that that's a recipe for setting myself up

for about the only way that I would have made that possible or if I had to do that in competing days, I would have packed my meals. I would have flown, which I've done before, where it's like I can't take the chance. It would have pain in the butt. How do you do that? You just pack a bag and then you check it?

Yeah, yeah, you fly those, I used to fly those six pack bags. Yeah. Oh. Yeah. I would fly. They keep, you have ice packs in there. You have ice packs? Yeah. It's got ice packs in there. You microwave them in the hotel? Mm-hmm. Oh, man. I mean, bro, I used to eat it cold. I mean, that's how, I mean, I would eat cold chicken and sweet potato all the time. Yeah. Oh, yeah. When I was like that, where I was like- Oh, because you had to.

Yeah. I mean, it's a competition. So it's like, I don't, I can do that. I can do that because it's a short period of time in my life. I'm trying to win something like, and I'm just not in that mindset. I'm like, of course I want to show everybody, but I also want to be able to, you know, eat out and do things like that. But it's just not conducive for trying to do what I'm doing, which is trying to build muscle and lose body fat, you know, simultaneously. You have to be perfect. You do. You really do. It's the Goldilocks. Cause you could be in a surplus and go over you're still in a surplus Yeah, right deficit go on right like if I wasn't trying to still reduce body fat

This actually would have been a successful month, right? I added five pounds four of it was muscle one was fat We'll take I'll take those numbers all day All right, but really really frustrating so now with your training are you gonna go Until we figure this out. Are you gonna go just straight like higher? Trying to invent new moves So what it's crazy is cuz I'm hurt on top and bottom so it's not even like I can bro out and go like all chest You know, I would love to go train chest like crazy So about the only thing that doesn't hurt is is back stuff and and some of my shoulder stuff

So obviously I'm gonna lean into that but I'm I am gonna pivot to So about the only thing that doesn't hurt is back stuff and some of my shoulder stuff. So obviously I'm going to lean into that. But I am going to pivot to really turning into like mobility rehab guy right now. I have to. I mean, my body is screaming at me that if you didn't learn your lesson the first two times you better have learned it now. And so even though I apologize to the audience that it probably doesn't make for the most fun content

to watch, but the truth is I have to do this. I just have to take care of my body and me trying- Your body will talk to you, man. My back has been bothering me, which it never does, but I know why it's been bothering me. I haven't really worked my core, like really trained it in a long time, because I get away with not, right? It stabilizes when I do this and that and it's totally fine. And you know, just little by little, I'm like, why is my back hurt? And I'm like, yeah, I haven't done like really good.

I haven't done core work in a while. So I started back up today, you know? Cause I was like, it'll be fine. I'll rest it, nah, still bothered me. So I gotta go to work. For educational purposes, for the audience, we'll keep, I'll share this to continue the piling on how stupid I am.

So this happens to me with my hamstring. Right, I know it's just a fucking, it's so annoying. So this happens, the hamstring, of course I'm like down, depressed, the body fat percentage comes down, piled on more, and then I'm like self-talk, like fucking snap out of this. You can figure it out. You got other things you can do.

Go in my gym to work out. Well, what is the only thing that's not hurting on me? Oh, I can do upper back and shoulder stuff. So I do some pull-ups and stuff like that. And then I get to doing some shoulder stuff. You know what? I haven't done upright rows in a while. So I go heavy.

Come on. Heavy, upright rows. Hey, totally fine. Fucking shoulders. Oh, yeah rows in a while. So I go heavy, heavy, heavy upright rows. Hey, totally fine, fucking shoulders. Oh yeah, oh yeah, Phil Grant. But take a guess. You're back. Take a guess what you think might have, totally fine, didn't hurt myself.

There's not an, this isn't an injury story. Oh, okay, okay. Take a guess of what might have happened to me after heavy ass upright rows, considering my past injuries and issues that I've been dealing with So the left side where the pec injury is where my shoulder still isn't my scapula isn't moving optimally And I'm rowing fuck ripping my back. Yes my back left

Just throw I'm locked locked locked like this dude. I mean Katrina's got the stones and working me all weekend Yeah, he's like, oh no, we gotta protect your ass. Katrina was like, holy shit, I don't think I've ever felt not so new like this in my life. You know what's funny about this is that, Yeah, it's crazy. Because this is what I do. If I don't feel good, something kind of hurts,

I self-medicate with workouts. I'll go work out harder, like, oh, it's gonna feel better. It'll just work itself out. Some people do with food, most people do with food. Most people get sad, and then they'll go eat a pint of ice cream or eat some pizza. I do the same thing. I'll just do another stupid workout. It was so, you know, and I, and I, I framed it in what I can do.

I can do this and yeah, it's feeling good. I'm in charge here. Yeah. Yeah. Yeah. 70s come on. You know what I'm saying? Like no problem with it. Oh yeah. Shoulders feel great. Take a picture of my big old shoulders. Yeah, I'm gonna be all right. I'll pack on 10 pounds on them fuckers if I have to you know. I'm gonna make this work you know. Fuck. Then the next day I'm like this I woke up. Can't even move my arm. I'm like oh like she literally had to get into my back just so I could move my shoulder for the day and I was in pain all day long. My shoulder like fuck., I'm like, I listen, I'm listening. I'm listening.

You know what I did the other day? I haven't done a long, well, I almost never do, leg press. I was at the gym, supposed to work out my legs. And I'm like, you know, I never do leg press. It's also one of those exercises that is so stupid when people brag. It's like relaxing. It's like, oh, am I working out? I don't know. I love it when people post how much they leg press. It's like, oh, am I working out? Yeah, I love it when people post like how much they leg press.

Like it doesn't count, right? But sure enough I'm stacking the weights on them looking around like, anybody see how much I got on this like five inch, you know, five inches of range of motion. I know why I can see why people like it. Get the bros come jump on top. I can tell why people like it. You need zero mobility to do it. It's like I could jump in a leg press and don't need to warm up. I mean it'll be what I go to by the way by the way. When the hamstring heels and I'm

actually feeling better, say weeks three, four, I will probably reintroduce a lot of machine work for a while. Like between my mobility stuff, right? I'll be doing that. Just start straight bodybuilding stuff. And then I'm gonna stay high rep and superset stuff to get my volume and intensity up. I'll just start chasing supersets and things like that. So opposite of what I would normally do to gain the most. And I guess that's the biggest thing for me was learning that is just I can't,

where I'm at in my life, I can't take that big of a break and then come right back to that heavy intensive training. It's like that was the real lesson to me is like, I'm at a place in my life now where I have to do a lot of due diligence before I earn the right to move weight. Exactly. You know, you might want to look at the, like, write it out and look at it and go, okay, like, that's a dramatic job. Bro, I would never, I said it in the video,

I would never do that to my client. If I was training me- You would never, even if they felt good. Yes. Even if my client's like, oh, I would tell him, like, bro, you were just at 135 two weeks ago. We don't need to be pulling threes. Like I would totally totally talk so much in here. Did I know that plays a fact? Because you know, before that, when we were trainers, we're moving weights, we're moving. I moved all day long, dude. I was just, you know, and then you could go just rip a set like super heavy and it wasn't like as damaging because you're just like constantly, you knowing the machine so it's like dude this new

environment is not conducive to like high performance high intensity training no and this is most people's jobs are like this I that's what I mean yeah that's not I didn't do a lot of that with my clients what we started doing is one walk in the middle of days what we started doing that makes a big difference. We need to do more. Now it's like, listen, you got it because otherwise you're just sitting all day. Your body's frozen in position. Digestion doesn't work. And this is most people's jobs. I know you're right, Justin. Cause for,

for, you know, 20 years, my job involved standing and walking. Yeah, I never sat. I love it. yeah, I don't like sitting, dude. It's not my thing. No, no, no. Well, I plan to, I'm gonna follow Brink's protocol and by weeks, what is it, six or so, introduce sprinting. So I'm gonna bring that back in for that reason. Not for body composition, but literally for function.

For me to have the ability to perform inside the gym is work on stuff like that. Yeah, hill sprints and doing some dynamic work that I just haven't addressed. Before I earned the right to lift really really heavy. I can get right back into you know 15 reps of you know high rep type of super setting and volume intensity that way but if I want to load and really really push the limits like I'm gonna I'm like, like I'm gonna earn it. That's what I'm told.

Yeah. Otherwise, it's too fast. Too soon, too fast. Anyway, I gotta tell you guys over the weekend, what we did, it just made me laugh so hard. So our church had this outdoor movie night where they had this huge projector. That was sick.

And they played Home Alone, which was really cool. Classic. Yeah, classic movie for kids. Although they showed an edited version. I forgot that the original Home Alone, there's really cool. Classic. Yeah, classic movie for kids. Although they showed an edited version. I forgot that the original Home Alone, there's a couple scenes in there. There's questionable issues in there. Yeah, there is, bro.

There's a couple. There's the Playboy scene. Yeah, he gets the Playboy scene. Well, then where the guy murders everybody. Well, I mean, that's kind of- That's in the edited, believe it or not. They kept that one in. I'm sure, yeah.

It was the Dirty Magazine one. Dirty Magazine one, there's something else, too, because I remember re-watching it, and Max was with me, and I was like, oh, I don't remember that. Yeah, that's they kept that one in I'm sure it was the it was the dirty magazine one dirty magazine one There's something else to that. I because I remember rewatching it and the max was with me. I was like, oh, yeah, that's not good Yeah, but anyway, we're watching it. It was a good time right how we all the kids there and you had my had my my my two little ones and my son's he's Don't just turn four right? So he's four years old watching this and He was like the Bad guy parts or whatever the beginning of it. He didn't like it dude. He was scared. He covered his eyes Oh, he's like, why are they bad guys? Why are they gonna break beginning of it. He didn't like it, dude. He was scared. He covered his eyes.

Oh, he's like, why are they bad guys? Why are they gonna break into the house? I don't like this, ba-ba, I don't like this part. I don't like this part. So Jessica's looking at me and we're like, should we take, and I'm like, no, we can't leave now. We have to let him see the funny parts so that it completes the picture.

Otherwise, it's just a scary experience. He has to get through it, yeah. He has to get through it. So we did, we stuck around for all the injuries and then we had fun the whole time and he laughed about it. So you just reminded me of something about Max that was just happened last night. It was really cute. I didn't know what was going on. So last night warriors are playing, you know, Max is sitting in bed next to me and I let him watch some of his, his boss battles, right? Now boss battles are on YouTube.

We're very strict about YouTube stuff with him, right? Like we don't let him sit on there by himself or whatever like that. No, because they'll just recommend all kinds of stuff. That's right, right. So it's very highly regulated by us. If there is something that we want him to see that's on YouTube, it's like you're monitoring. Well, truth be told, dad's watching the basketball game. See, there's no time for this.

He's in my arm. Next to me, he's watching his boss battles. And I'm like, the game cuts like cuts to like a commercial like that. And I look over at him and he's got the phone in his lap like this and he's doing this. Oh, and he's going like this. He's not looking at himself? He's not looking at the phone.

And I'm like, what are you doing? He goes, oh, commercial. And I'm like, huh? I'm like, what do you mean? He goes, yeah, mommy says I can't watch the commercials on YouTube. And I'm like, oh my God, so great, so cute. He was so cute that he was self monitoring himself.

I thought that was so cute. And I was, I mean, he totally could have got away. Dad wouldn't have said shit. I didn't know anything was going on. Like I wasn't paying attention to what he was doing really. And I only caught him doing that cause he was like looking away and covering the screen. And he would like check to see if he was back.

And I'm like, what are you doing? And he's like, yeah, commercial. Mommy said, I can't watch the commercials on YouTube. And I'm like, oh, you doing? Yes, like yeah commercial mommy said I can't watch the commercials on YouTube and I'm like Oh, good boy. All right. That's a great dude. That's just like ever. It was the same He'll caught him one time muting when there's bad words like when he was watching on TV. He was just himself He's just sitting there by himself, too and I was like wow, he's he's always kind of been like that though like with even with Courtney knife were like You know just in the car or doing something

and like a word comes out and he's just like, dad, it's a bad word. Yeah. Yeah, it is a bad word. When they, I think it's one of my favorite things of fatherhood, I think is actually seeing like the training of something like that come out so well where they're like, where he'll do things like that.

Like, I mean, it was real quick too. Katrina had trained him about when he gets, before bath time, he takes off his clothes, and he got to an age where it's like, hey, you could put your stuff in the dirty clothes. So it's like, when you take off your clothes, you don't just throw them on the floor, you walk them over to there.

And when we first were training him that, it was like, we use things like, hey, if you want three books tonight, don't forget to do these things. And all it took was like one time of like, oh, you forgot to put your clothes in there. I was like, oh, so like he did right away is always like, as soon as he takes his clothes off, goes and he lets you know, like mommy, I put it in the in the laundry room. Good job. Good job.

And it's like now a trained behavior. Like I love seeing those things like manifest after yeah, after he's trying you teach him something and then he's picked it up enough that he remembers better than you do. They do that with everything like we my you know, we we make jokes around the house with little kids. I'll make jokes. Butts and farts is like the funny joke, right? Everything buts and farts, right? Well, he kept making butt jokes.

And his mom made a comment to him like, oh stop, you're obsessed with butts. Wrong thing to say. Now he tells people he's obsessed with butts. Oh God. Now he's talking to me, I'm obsessed with butts. I'm like, oh. Oh my god. You hear a four-year-old say that you're like what are you talking about bro? I'm obsessed with butts.

It's just gonna increase buddy. I'm like you think you're obsessed with butts now dude? Just wait till you get older bro. Yeah, then you really get obsessed. Dude I got actually challenged my friend came over with his two boys. They're great kids I'm gonna put that out there first Definitely more free range. Let's say yeah And so they like actually gave me a run for my money in terms of comfort You know like I told you guys before like they can climb Trees and we've gone, you know to like dog parks and then it goes and you'll see like ever way up in the tree And people freak out well So they ever it just takes them out to the forest and I'm like whatever like me and him like he's the drummer I used to play with you know in college and so we're just like, you know having a great time like actually I bought a

Drum set over the weekend. Yeah, I was like I want to learn it was a cheap set. What's that? Do you play drums? No, never played. Cause I didn't know you played the piano until that one time we were at that place and you just started playing piano. Oh yeah. Yeah. Yeah. I can play piano and guitar and bass, but like I've never learned drums yet. And my friend was just like, I was going to just rent a drum set. Cause I was like, dude, I just really, while you're here, I want to jam.

And he's like, yes, me too, and we're just like itching for it It's so I like I bought the second was like the same price is like renting it like stupid So I just I brought it in And we were playing the whole time and like having a great time But then I'm like I wonder what the kids are up to you know like and so I go back and They had taken like one of my old rickety ladders that was like up on this like windmill and taking that out to the water tower, which is like two stories high. And it only went up like maybe a quarter of the way. And they thought in their brain, they could grab like these sticks that were like from a Redwood tree, like had fallen and had these like branches and they thought that they could like put those as the addition to the

Ladder tie them together with a rope they found like they went through all of my tools and things in my garage You know, we're trying to like, you know rig together some contraption to climb all the way to the top because they thought that would be fun You stop them? Yeah, just barely. So my compromise was like, OK, maybe you guys can go make a boat with this and go in the creek. I'm like, there's a little less risk with that. And then later on, they heard a coyote. And so they were chasing a coyote. I'm like, this is a wild animal, dude.

Hey, hold on. You sent a video the other day of a... That was me. Oh, was that you? Oh, it was Justin. Justin sent it to me, and then I said, yeah, the mountain lion. So Courtney was freaking out because, yeah, there's been...

That's a big sucker. Sightings of a mountain lion through the neighborhood, you know, the previous days. We don't know if it's still in the area or not, but it was big. Have you been watching the news? It's like a whole family. They've made it all the way to Pleasanton and to, else I've seen Arnold Arnold. Yeah, they've been they've been cruising around

There's like a whole family of them. Is that weird that we live like around like you forget about that Yeah, yeah, and they're they're vicious like so even way back in the day the story I don't know if you guys remember like Quicksilver like the trail Yeah here and like some kid like got snatched by a mountain lion, and they had to pry him loose. That was Courtney's co-worker's son. Oh wow. Did the kid be okay?

He was okay, yeah, I mean, he mauled up a little bit, but yeah, he was okay. Oh man. Dude, yeah, so it's like, you know, you don't mess around with not once. They don't bother people typically, but they'll eat your pets That's what'll happen. Yeah, you had a huge dog like a raccoon its mouth Yeah, we we saw all our neighbors had kind of sightings on their cameras

And we were kind of sharing and you don't realize how big they are until you seem like next to a dog or like another like animal That's like they'll kill your dog easy. Oh, yeah. Yeah, no, they're crazy dog ain't doing nothing You know, that's like similar. They'll kill your dog easy. Oh yeah. No, they're crazy. Your dog ain't doing nothing. Especially my wiener dog. It's a snack. It's a literal hot dog friend. That's like a one bite. I'm worried about hawks.

Speaking of snacks and stuff, did you guys try the hot cocoa hack that we heard from Element? I haven't tried it yet, that sounds delicious. I will though. You can get sugar-free hot cocoa, okay so it's already low calorie, add half of a tube of the element.

So it's got the sodium in there. Yeah. It's amazing. I'm gonna try it. When that is all finished. You have to use the right one though, the chocolate element. Chocolate, sorry. You just don't put that in there.

Use the chocolate element. You don't want like water rose. No, no, use the chocolate. So element has a chocolate one. So it's their... They have chocolate. They have mint too chocolate. Don't they? They have a couple like on that line. Yeah, they do. Yeah. So if you use the Element that's chocolate, do it with hot cocoa. You do it with the sugar-free hot cocoa. You will have a low calorie, amazing hot cocoa. So I have to be honest. When that first, that line first came out, I was not a fan of it because I

was just mixing it with water and chocolate. Yeah I know. Same here. I was like, no, but hot with hot cocoa. Amazing. Sounds amazing. So I, after that caller called in and said that I'm like, I'm going to definitely try that. Have you seen the trend that Dylan and I started from the YouTube channel? No, what? Yeah. That I got everybody. I get tagged all the time now of people taking the grapefruit warm and pouring it over ice. It's like, if you guys haven't done that yet, it is so good.

Because it melts the ice a little bit. And it just waters it down. It's not enough coldness. Yeah, and then it makes it instantly fresh and cold. Like, it's the move. Oh, so you know why they made it with chocolate? This makes perfect sense. Winter activities.

So if you're a skier, snowboarder, you're outside, you're out there, you need electrolytes, mix it with your hot cocoa drink or something. That's what the intention was to do with hot water. Yes, dude. Actually, I bet you if you took, I haven't tried this yet, but you take the Element Chocolate Medley and do it with just milk or macadamia milk or almond milk.

Just that alone, warm, probably good. I don't know. Probably delicious. We'll have to play around with it and try it though, because I definitely didn't do it right the original way. No, you do it cold water grapes. The original way, yeah. Actually, if you go to their website, they have recipes.

Oh, they do? Yeah. What? So you can check it out. That one looks hell. All gourmet over there. Peppermint mocha one? Yeah.

Justin, you're the drink mix guy. Do you make a good Christmas drink? Yeah, I do hot toddies. You made me one once, that was good. Yeah, I mean, I don't get too extravagant, but I've been thinking about that though. I might try and do a staple one this year and mix around.

Like, I'm gonna have to, and you know, unfortunately this is a fitness podcast, but like Mooer's eggnog like is so delicious I'm gonna have to do some kind of cocktail with that what's moor's it's just and I'm again I'm I just added five to ten pounds everybody listening but it's like it's just the smoothest it's not too sweet you know how a lot of eggnogs like really like yolk heavy and yeah I actually like the, the,

the lower fat one because sometimes the other ones are too rich. So this is like that kind of smoothness, but it's still got high calories. And it's super tasty. Yeah. The moors it's, I'd have to do a dairy free egg nog. So I do. It wouldn't be any good for you. I do like a, like a peppermint candy cane type of, uh, um, white Russian. So it's like a twist on a white Russian, but I like a peppermint candy cane type of white Russian. So it's like a twist on a white Russian. But I like peppermint candy cane, peppermint snops, and some other stuff that makes it pretty good.

That sounds good. Yeah. All stuff you can't have. Yeah, I do have a shout out today, which is really cool, because we're doing this promotion for people to be able to win entries for our place at Park City. Yes. So this guy reaches out to me.

I believe his name is Mason and he owns a cafe there. It's called Jade's Cafe. Oh, by the house? By the house in Hager City. And so he's just like, you know what? I'm going to do you guys a song and spiff you some gift cards so you can give them to the winners. So that way they can come visit and go to the cafe.

So here's how it is. So it's early Black Friday for us. So you could get any program, any bundle, 60% off. So any maps, anything, 60% off. If you get a bundle, you get 10 entries. If you get an individual program, you get five entries. And that's to win a vacation at the part of the five days. And any mods, any guides are one entry. And that's to win a vacation at the park city. Any mods, any guides or one entry.

And that's the win access to or you get it you can win a free vacation. Five day, five night stay at the park city plus a thousand dollar voucher for your travel for flight and stuff. And now you're getting gift cards. And they're gonna be two winners. So there's gonna be two different opportunities. Yeah let's go. I'm excited, I'm excited. Look you're

not what you eat you're what you digest. Check it out if you had a high protein diet you want that protein to go over your muscles you need digestive enzymes to break those proteins down into amino acids. What about carbohydrates? You also need digestive enzymes. Same thing with fats. Look there's a company called Bio-optimizers that makes digestive enzymes for fitness fanatics. It's called Mass-zymes. Take this with your meals, your food will start working better for you. It also helps with digestive issues.

And if you go to them right now and use our discount code, go to buyoptimizers.com, that's B-I-optimizers.com forward slash mind pump, use the code mind pump 10, you'll get 25% off, that's because of the Black Friday blowout sale. Again, buyoptimizer.com Forward slash mind pump use the code my pump 10 right now 25% off. All right back to the show Our first caller is Phil from Massachusetts. Hey Phil, how's it going? What's happening? Good. How you doing today? Good

How can we help you? Well, like it's an email in and they said I could ask the question on air. So that's great I'm 56 years old and it seems my emotions have gone haywire and I believe there might be something going on with hormone levels and I'm having them checked. I'm using two different companies because I'm still a little skeptical on the whole process. So I'm going to do one online test kit and another in person at a brick and mortar location. And my question is not looking for medical advice. My question would be, what's your experience with the, with the TRT and are there any good alternatives to TRT that might have less side effects?

Well, if, okay, so a couple of things. There could be a lot of reasons why you're feeling strong emotions or changes in how you feel. One of them can be hormones and that's actually one of the easier ones to fix. So if they do see that you are in the low range of let's say testosterone, or there seems to be some strange imbalance, typically it's pretty easily corrected.

Testosterone is a pretty easy hormone to correct in most cases. So if you do have low testosterone and then you start using testosterone, within a few weeks you'll notice a substantial change in how you feel. Now if it's not hormones, then things get a little bit more complicated.

There could be lots of different reasons, but you'd have to look a little deeper. But as far as replacement therapy is concerned, especially when it comes to the hormone of testosterone, another one that's easy is thyroid, for example, although that one sometimes takes longer to adjust. If it is the case that your testosterone is in the low range and you are exhibiting symptoms of low testosterone, not that hard to fix. Supplemental testosterone, boom, typically takes care of everything.

As far as side effects are concerned, if the supplemental testosterone is a little too high, you may notice things like water retention, conversion to estrogen. Again, that can be regulated through your dosing. But, you know, otherwise it's not that big, really, it's not that hard of a problem to solve from that standpoint, if that is indeed the issue. And extremely safe. And obviously you're doing it the right way,

you're going through a clinic, so what they're gonna do is they're gonna want to see your blood work every three months or so and they'll be checking all these levels to make sure that oh if it is too much that we balance out the estrogen or we bring the dose down. Typically they start you really low. Typically they'll start you really really low and more often than not we'll have to slowly add more often than they will have to take away. They rarely, at least in all the cases I've been around, I've never seen a doctor prescribe too much testosterone

and then have to scale back. They typically start at a low dose. There is also, Philip, alternatives to trying to jumpstart your natural testosterone without getting on replacement therapy. Like HCG is an option where you'll take HCG injections. Although at your age, they probably would skip that. At your age, they'll probably go straight to testosterone

because jump starting it, if it were low, once you go off the HCG, it'll probably go back to where it was before. Was this a sudden change? Were you just like, everything was fine and then suddenly, or was it more of a gradual over time? Like initially commercial or something? Well, it's funny.

Um, when I look at like the questionnaires online of low T, um, I don't have a ton of the, uh, the markers that they're looking for. I'm not exhausted. Um, not, uh, you know, I've got plenty of motivation to do whatever I need during the day. Uh, I don't have a very low libido. I mean, things did change probably around 45, 50 years old. Uh, but this one now at 56 was a, like, uh, seemed like a switch just turned on.

It was a, a sudden change at all of a sudden, uh, you know, someone I didn't even know had passed away. And I'm just in tears over that fact, which I don't even know the person. So it's a sudden, sudden type of thing. Yeah. Okay. Well, okay. It, like I said, to, to see if it is a hormonal issue is, is

going to be relatively easy, um, and pretty straightforward. If it's not that, um, then oftentimes it has to do with unresolved trauma that can sometimes surface later on in life. Uh, or an event in life can bring things up that you might not have been aware of. Far more complicated of an issue to look at and work through. But as far as the hormones are concerned, it's very straightforward. I mean, you're going to get your blood work back.

You're going to see total testosterone. You're going to see free testosterone. You're going to see estrogen. You're going to see thyroid. And they gonna see estrogen. You're gonna see thyroid. And they'll look at your nutrients probably as well. And you'll know pretty easily if it's off or not. And with testosterone, if it's in the low range, then they probably will recommend that you try supplementing

and see if it changes anything. But if it's within the middle, you know, then it's probably not the issue. It can be absolutely life changing though, the positive effects of, if you are low and then you start on a replacement therapy dose, it is absolutely life changing for most, most all clients I've ever sent that way.

I do wanna talk a little bit though about what your, I see, I'm reading kind of the breakdown of what you got going on. You seem to be very active. You seem you do a lot of a lot of workouts, road bike, stationary bike, rolling machine, incline treadmill looks like you're doing a lot of steps. You also got high volume of workouts. Tell me a little bit about your training regimen. How long have you been training this way for? And do you do all that every week? training regiment. How long have you been training this way for and do you do all that every week? Yeah, yeah, yeah. I started this about six months ago at the time I picked up Invisalign teeth straighteners and they recommended you wear them 22 hours a day and they call that the Invisalign diet, right? There's no snacking during the day. You've got to really think out your food. So, you know, I, when I was doing that, I said, well, it might be a nice time to get healthy. And then I said, it might be a nice time to work out. So it didn't all happen

all at once, but I've come together now and lost 20, 25, almost 30 pounds. I'm probably running around a mid teens, 15% maybe on body fat and everything fits better. And yeah, I've just been working out hard for six months now. Okay. Hey, because of the way you're feeling right now, I would definitely scale back on the volume of training. So it might've been appropriate at one point, but when you start to feel this way, your body's under a lot of stress, you do need to reduce the stress that you can easily reduce, which is

just the workouts. What I would do is I would cut back on the volume of everything. I would do less cardio and less strength training and a lower intensity. That doesn't mean you can't be active. You could continue to walk and stuff like that, but you gotta be a little bit more gentle with the stress that you're applying right now because it seems like you're already overwhelmed with some other kind of stress,

and it's just gonna compile, it's just gonna make things worse. Yeah, and endurance training combined with a lot of sets and combined with low calorie could absolutely suppress testosterone too, just so you know. So I mean, you could potentially be feeling some of this, uh, and because of how much, uh, overall stress that the body's taking.

And even though you might feel good while you're doing it, uh, training, even though it's good for us, it's still a stress and doing that in the context of low calorie, uh, could absolutely. You said this has been what you've been doing for six months? Yeah. Yeah. Six, seven now actually. Yeah. Before that, what were you doing? Oh, before that I was, you know, I was, I rode all, all summer on the bike. Um, not, not weight lifting, but I was very,

uh, you know, kept moving. You'd see my body was out of shape, but I could ride 50, 60 miles on the bicycle on the roads. So it wasn't like I was totally out of shape, but my muscles were not defined and I was carrying a lot of extra extra fat. Okay. Okay. So you really ramped it up though, over the last six months. Yeah, absolutely.

Yeah. Yeah. And I've been, you know, trying to eat a lot, keep my metabolism up. I'll have a couple of breakfasts a day. Uh, and then, you know, trying to eat a lot, keep my metabolism up. I'll have a couple of breakfasts a day. And then, you know, I'll do three, sometimes 4,000 calories food, but I'm, you know, I'm, I'm beating that down with the, with the cardio, with the bike, with the rowing, uh, and the weightlifting is just to get the muscle, you know, to build the muscle.

In the meantime, uh, while you're trying to figure things out, I would definitely reduce everything though. It's a, that's a lot, especially considering how you're trying to figure things out, I would definitely reduce everything though. That's a lot, especially considering how you're feeling. And Adam's right, that could also cause depressions and testosterone. I mean, the cumulative volume over time, you know, it could start to become overwhelming on the body. Nonetheless, even if it wasn't, the fact that you're feeling the way you are,

it's a lot on top of all of that. So I would definitely reduce it because it's not helping you. And considering that you are at a good healthy place body fat percentage wise, sounds like you did a really good job. You've reduced some substantial amount of body fat and you're in a good healthy place percentage wise. Now, this would be a great time to really scale back

on all the cardio endurance type training and just focus on strength training. And that would look like for me with you either three days a week, full body like a Maps Anabolic Program or even a Maps 15. So if you like to do something every day, six days a week, I could have you do two exercises and it might seem like it's way less, but your body will respond and you will build some muscle, especially if you're eating a good amount of calories like you're saying

and you prioritize strength training over a lot of the endurance training, you should see a nice bump from that alone. Do you have either one of those programs, Phil? Can we send one of those to you? Oh, sure, you sure could. I don't have any, no, sorry about that. Let's see, let's send...

I'd like Mass 15. Yeah, let me send you Mass 15. Do the barbell, the free weight version of it. And in the meantime, let's really reduce... Okay, that's's good because that's basically all I have right now are as dumbbells I don't go to the gym. I just have the dumb but the dumbbells at home. I don't know if that was what you meant Yeah, I believe there's barbell in there, you know maps anabolic has a dumbbell only version. Maybe that might be more appropriate Let me send you yeah, let me send you maps anabolic do the at-home version and then Let's reduce the cardio for now.

Walking is fine, but all the other intense cardio, let's cut that down for now because it's not doing you any favors in the meantime until we get your hormone test back and see where you're at. I honestly think that within two weeks, Philip, you should feel, if we're on point with our recommendation, you should feel a pretty nice difference just in two weeks time of reducing all the endurance type training. Walking is totally fine but any of the more intensive cardio like rowing like cycling like scaling that all back just lifting three three times a week full body with your dumbbell routine at home you should see a nice positive

change just from that right away. So and then I would love to hear back from you when you go get your blood work done. That'll actually give us more insight on what's going on too. Yeah, awesome. Sounds like a great plan. Appreciate it. Thanks, Phil. All right, Phil. We're gonna send that over to you. All right, keep up the good work, guys. You got it, take it easy. Yeah, you know. That's a lot bro. Yeah, he's doing a lot of stuff. You know, he would, so in his emails,

just for context for people, you know, he lists his symptoms as feeling a lot of feelings and a lot of emotions. So that doesn't necessarily mean low testosterone. Low libido, low drive, low motivation. That's usually, now it could be low testosterone, high estrogen, that can cause some of that, but he did say someone died, not super close to him.

It could also be something that's popping up and that he might have been suppressing. But I'm willing to bet at his age the amount of endurance training he's doing, he's gonna come back with low testosterone. I bet you money. I bet you money he will come back with low testosterone with that amount of endurance training like that

at that age, all the things that he's doing. Just adjusting that will help his overall, overall mood and energy, regardless. Regardless, yeah. I 100% think so. And I hope that, you know, it's interesting, it's so funny, like, cause when it comes to like thyroid, birth control, nobody hesitates to take that hormone. Like it's like, it's like,

everybody assumes it's so healthy and safe, and it's like, you can make the case that testosterone is as safe or safer than those. You take a bottle of thyroid to cure yourself. You can take your whole bottle of testosterone at once and you won't die. You'll be totally fine. And so it's just interesting the perception around

testosterone has just got a bad rap. It's tied to insane looking bodybuilders who take super physiological doses. That's one of the safer hormones to replace. Yeah and can be life changing. Almost every client like and this was didn't happen till later later part of my career did I start to really piece this together but if I had a client above 45 I mean one of the first things I didn't care if how they told me they fall I would tell them go get your

blood work done let's just see what we got because here's another thing a lot of times people don't know that they don't feel great. Because they've adapted and they've done such a good job. They don't know until the veil has been lifted. Because they don't know what amazing feels like yet. Now in their head they're like, no, I feel good. I do all this rowing, I do all this biking, I'm motivated, I work, I'm smart. Then you lift the curtain and go, oh my God.

Yeah, and then you actually do it and you're like, holy shit, there's a whole other level to me that I didn't even know existed. So even that can be a little hard for people to gauge because your body is resilient. It does adapt, but you just don't know what amazing feels like and you've been getting by. And so I hope if he is low, I hope he does take the plunge and utilize that because it can be absolutely life-changing for someone. Our next caller is Alyssa from Illinois. Hi Alyssa, how you doing? Hey guys, what's up? What's up?

How can we help you? Hey, so I appreciate you guys having me on. I was on about a year ago and you guys helped me a lot, so I appreciate you having me back on. Awesome, welcome back. Thank you. So this is a really sensitive subject for me. So bear with me and go easy on me.

I'm going to just read straight from my email so I don't lose track. Is that all right? Yep. Yeah. Okay, cool. All right. So I'm 32 years old and five foot seven. Fitness has been a part of my life for over 15 years, but from the ages of 17 to 21, I lost 100 pounds. At my lowest body weight though, I was doing like HIIT, cardio, boot camp, stuff like that. But I was 160 pounds and really unhealthy because I lost my periods for two years. My hair was

falling out, super damaged. I was sore all the time, all the bad stuff you guys always talk about. But after a few years of switching all that out, I started strength training, like strictly tracking macros, being active with walks and biking, like low intensity stuff a few days a week. My weight actually got up to about 180, 190, but I felt really fit.

And I knew my body composition had changed a lot. I hear you guys tell people all the time to throw away the scale, but every time I do that, and I check on it every couple months, I see a number that just seems way too high for a young female. So lately my weight has been over 200 pounds on the scale and it currently fluctuates between 210 and 215.

So I'm wondering if that's something I need to be concerned about, if my body composition is healthy and I have no negative side effects. So some background information, I've been following MAPS programs for over three years. Before I found Mind Pump though, I was extremely familiar with lifting weights because I had I got my bachelor's in exercise science and I joined the military. So being in the army and just having that background, being active and fit is a huge part of my life. I track macros, I hit between 170 and 180 grams

of protein daily. It's not hard for me to hit protein. I'm eating between 2,200 and 2,400 calories, but still actually trying to figure out my maintenance after all these years, because I've just been all over the place. So seeing my weight on the scale, super discouraging and it's making me nervous to keep reversing

and adding calories since I'm convinced my weight shouldn't be that high as a woman. I lift three days a week. I'm following Max and Abolat for the second time. I just finished performance. I walked for a partio, I'm sleeping great. I cut caffeine, I have great energy, my periods regular. I had labs done through Transcend. I've had labs I have great energy. My periods are regular. I had labs done through transcend.

I've had labs done through the VA. Nothing's out of the ordinary. I see muscle definition. My libido is high. My clothes fit great. My strength has gone up. I do red light therapy. My hair is healthy. I do all the things that you guys always talk about for the last few years. So if I see all these positive things happening, do I need to be concerned that I weigh as much as a grown man? I weigh even more than some men. So I don't know my body fat, but I did just find a clinic that does DEXA scans.

So I'm going to make an appointment. If I had to guess, I would say low to mid-20s just because of the muscle definition I can see and the fact that all my clothes still fit great over the last few years, even though my weight has gone up significantly. My clothes fit even better just because I'm more built, like my legs and my glutes are a lot more built so I'm actually happy with how they fit. So I want to continue to reverse diet, but I'm terrified that the number on the scale is just going to keep going up and dictate my mood and my progress.

And I'm smart enough to know better, but I feel like as a young woman, should I be concerned with the number? Like, do I continue on this path of reverse dieting with the possibility that I'm in the 200s with my body weight and that weight, that number can still go up. And like, I don't even know what the normal fluctuation is when I'm monitoring body weight during a reverse diet. So I just feel like I'm all over the place. And this is a really difficult topic for me. Because I keep equating my body weight with like, oh, a woman shouldn't weigh that much. But I have all these positive things. So I just really need you guys to kind of walk me

through this and maybe like give me some tips. I gotcha. Listen, do you walk around with your, with your, with a sign with your body weight on it? No, I don't talk about my body weight ever. Nobody cares. I'll tell you something. Nobody cares. They really don't. Absolutely not. Yeah.

You have a ton of muscle and I know you do because you don't look, you're like, I guarantee nobody would guess your weight. No. Because you I have nobody. And I sent some pictures. I don't know if I guarantee nobody would guess your weight. No. Because you- I have nobody, and I sent some pictures, I don't know if you guys saw in the email. I don't have social media, so I attached a couple selfies to some of the email I first sent out to Doug.

Or the second, I sent two emails because I forgot to attach the pictures. So you can see, hopefully, I don't know if you guys got them. He's gonna find them. Yeah, I'll have Doug pull them. I can tell just by looking at you in this camera right now, and I know what the average person who walks around over 200 pounds looks like,

especially a female, and you don't look that, which tells me right away, you've probably got some seriously muscular legs on you, and you've built some great muscle and everything you're telling us. I mean, all signs. All positive things. Yeah, all signs are everything's going really well for you other than this arbitrary number. Would you trade your health for a better number

on the scale? Your energy, your libido, your, yeah, no. No. Yeah, it's- But here's the thing, Sal, I literally like, I'm at the point where like my body dysmorphia is so bad and my anxiety is so high that like, I won't go to the doctor and I tell them not to weigh me.

Last time I was weighed, they gave me a, the BMI is bullshit. So they gave me, after my appointment, they gave me a pamphlet that said, how to monitor your nutrition because I came up obese on the BMI scale. But looking at it, I'm certainly not obese. We all come up obese also. Yeah.

Listen, don't listen. Clinics were after me. This is not an issue with your workout. It's not an issue with your diet. This is an issue with your relationship with the scale. And so that's where you gotta place your focus. This is what you need to work on. It's not your workout and everything.

You've got everything else doing great. You're doing great with everything. You're dialed in. You feel great and you know it. Because we're having this conversation and we're having this, you're obviously very logical. You're doing great. You're dialed in. You feel great and you know it. You know, it's because we're having this conversation and we're having this, you know, you're obviously very logical. You're breaking it down, but it's like, I can't get through this feeling that I have. Well, that's, that's the thing you should work on. And there's a

few things you could do with that. One is never weigh yourself again. When you go to the doctor, you deal with it or whatever and focus on the positive stuff because that'll help. Cause where you place your focus is where you're gonna be focused. In the second you know you could always work with therapists and coaches through this process. Body dysmorphia is a tough thing to deal with especially when there's a should I should be this I should do that I should whatever but that's the that's the issue the issue is the dysmorphia the issue is not the weight on the scale.

If your health is good your energy is is good. You're working out good. You said your clothes fit good. Like, yeah, that's the problem. Isn't the weight. The problem really isn't the weight. It's your perception of the weight. Especially if you, if you go get this DEXA scan and it comes back in the low twenties, even if it comes back in the mid twenties or high twenties, like body fat, once you get to 30%, you start to see some health detriments, but by itself, even then, it's okay.

It's usually in combination with other metrics like inactivity or hormone issues and stuff like that. Based off what you're saying, you're doing fine. It's just literally, it's the relationship with a number and it's a number. Talk to me a little bit about the reverse diet. So I'm guessing since the last time we spoke to you almost a year ago or whatever, you've been on this kind of reverse diet kick and where were you calorie-wise back then and where are you currently now?

And have you done any interruptions with little cuts or have you been on the reverse diet the entire time? So I want to say about a year ago, again, I'm still working through a lot of anxiety. So I was probably a year ago at like 2000 calories for like nine months and I wouldn't budge. So I just increased them to like 2200 to 2400 and I saw in three weeks my weight on the scale went up eight pounds. So I was like,

there's no fucking way. Sorry, excuse my language. I was like, there's no way. There's no way this could have like, I, and then I dropped them back down to like 1800 just to see if like it's water, carbs, something, right. And I lost four pounds in a week. So I was like, why is it that my weight is so sensitive? And it's like, it fluctuates so much that I don't know if it's water, if it's glycogen, if it's like activity, bad sleep. Like I don't know what's going on. If it respond, if it, if it reacts that quickly over a week, it's not body fat. Yeah, it's water. It's then it's water and glycogen and inflammation. It's not fat.

It happens in a week. it ain't body fat. You ain't gonna burn. You ain't gonna burn. And I know that you guys, I'm smarter than that. I know, I know better than that. Here's what I gotta tell you though, Alyssa. It's not about being smart and it's not about having the right information.

You've got all that. It's this relationship that you have with the scale that is playing in the background, and it takes over, it takes over your feelings. So logically, you're like, I shouldn't be feeling this way, but you are. So that's the thing you need to focus on and work on, and if you don't work on that relationship,

you're not gonna, in other words, you're not gonna logic yourself out of this. Logic will not work, I promise you. It's just gonna, you're gonna be working out here. But tell Adam, tell Adam to stop talking about his weight because he's six foot four, like 199 pounds. And I'm like, I'm five foot seven and I weigh, and I'm a girl and I weigh more than Adam.

Listen, Adam is an ectomorph. Adam's got, his frame is, his bones aren't heavy, I'm kind of like that as well, Justin's on the other end. So. I know we, females hold fat differently. I know we sort body fat differently than men. I get that. But again, that's part of the mind games that I play with myself. I do think your body is telling you though that it wants more calories for the amount of muscle mass that you have. And I'm assuming you're probably pretty strong too. Your body

wants more calories and it needs to get there. So you just need to trust the process and keep reverse dieting because you easily, based off of where you're at, you could easily get up to 3,000 calories a day. That sounds crazy and I wouldn't jump you there right away, but that's a good goal is to get up to a number like that. And then we can play with, okay, you're at 3,000, now let's drop down to 2,500 for a couple weeks and see what your body does. But I think metabolically, what's happening is you need to feed the body what it wants.

Look, I've had quite a few female trainers, work for me, who were built. I mean, they were built, and all of them were 30, 40 pounds heavier than you would guess. Every single one of them. And some of them struggled with this as well, and they didn't like their body weight. Some of them embraced it, 40 pounds heavier than you would guess, every single one of them. And some of them struggled with this as well, and they didn't like their body weight. Some of them embraced it, and they're like,

yeah, I'm strong, I'm built, or whatever. And when I say built, I mean, men notice, like wow, she is really fit, she looks incredible, whatever, because. They're not asking them about their weight. Yeah, no, they're not going to ask them about their weight. They just see that you're built, and you look great. I get asked how much, I get asked my bench and squat all the time,

which is pretty, I'm proud. And like, I would say like people tell me if my friends could describe me, they always say like I'm solid and dense when they hug me, they're like, you don't jiggle like nothing on you moves. So it's like, I mean, you know, maybe the good parts do but like, you know what I'm saying? Like when they, when they hugged me though, they're like, damn, like your

back is like lean, like what the hell? So like, I know that my body composition is healthy, but as a woman, it's just, I can't wrap my brain around the fact that I'm healthy and all these things. So I know I have to work through that, but back to you, Adam, with the reverse diet, what I normally have done is like every few weeks I'll add a couple hundred calories for a few weeks and see what my weight's doing in like three to four weeks time. Is that ideal? Yeah, except for I would actually tell you to stop doing the weighing.

Use body fat percentage. Because here's the deal, if I bump you a couple hundred calories and your scale goes up five to eight pounds, I still don't care as your trainer. I don't care. You know, it's still going, I still, I'm still going to stay the course where I, if that's mentally fucking you and you go back every time you're not, you're not doing, we're not rebuilding metabolism. You're giving it, you're feeding it for a little while.

But then as soon as you see that scale weight go up and you come back the other direction, we're right back to square one again. Like you just need to stay the course for a while and trust the process. And if getting on the scale and seeing the scale go up during that time is gonna fuck with you, I would just tell you, you need to get rid of that. We gotta stop doing that. By the way, Alyssa, the more muscle you have,

the more you're gonna fluctuate with water and glycogen. That's right. So if you have, and you know, hormones play a role too. Women typically will fluctuate more than men will. But if you have a lot of muscle, like I could, okay I could easily, okay no joke, I could easily gain or lose eight to 10 pounds in three or four days.

Easy, very easy, and water. If I cut all my carbs out, I'll lose eight to 10 pounds in three or four days, and then I can gain eight to 10 by just bumping them well, way the hell out. I mean, we just came back from Florida, and I ate out a lot, didn't even eat that bad but there's a lot of sodium and everything I'm eating and I gained like nine pounds was like a three-day period right and it's that it was a body I just have muscle I have a

lot of muscle that can store and so do you I mean based off your body weight and you where you're at you have a lot of muscle and so when you got a lot of muscle like that the I mean my mind swings daily eight to nine pounds. So it's and that's just when you have these big, dense, big muscle bellies that can fill up with lots of glycogen and lots of water that that does that a lot. And so when you start bumping calories, and you see this little fluctuation of five to eight pounds, it's not fat. It's like you've just filled up all them muscle bellies. So I mean, I would want you away from the scale. Just stay the course, keep trying to reverse diet. A good goal is to get you up to about 3000 calories. Start hanging out with bodybuilders too. Make you feel better.

Seriously, start hanging out with some people. Yeah. You know? Hang out with all these strong men, power lifters, bodybuilders, prospect guys. Oh, there you go. There you go. But the concern is, but my concern is,

I don't know my true maintenance because my weight does fluctuate so much. So do you think I should try to find my maintenance before I keep increasing calories or keep increasing calories so I don't really see a huge fluctuation? Well, eat like you normally do, track it for a week or two,

and your maintenance is right around there. That's it. Without you trying to gain or lose. Just eat where you're. In a good way that I would advise to do that, especially if you have good habits and behaviors around eating whole foods and you get your protein. I do.

So if you do, then what I'm gonna tell you is, Alyssa, I want you to eat every time you're hungry. And just make it a protein-centric meal. And then let's see where that lands. And let's just track it for a week and see where it lands after. And we won't look at each day today but as seven days as a whole, what did you average per day eating when you're hungry, eating whole foods, staying diet, like making your food for a week and then let's see where

you land and that will probably give you a really good number of what your maintenance is probably at and then from there we go, okay, it looks like you land right around 2300 calories. Let's shoot for 2500 a day. And that's now your goal is just be consistent with that for a couple weeks. And then we'll go up to 27 and then 29 and then 3100. And that would be the goal is to just keep increasing that weight, focusing on the gym and the strength, not caring about the scale, just going off how you feel and how you perform in the gym until we really get those calories high. You can definitely handle over 3,000 calories. Definitely. I know that that you're and that's what your body wants for all that muscle. So give it to it. Just take your time. Do you guys think that 180 grams and like 190 grams for me is okay? Yeah, it's fine. Like if I if I'm over, I'm like two, I'm like two 10. That's fine. Yeah. Yeah, you're fine. Yeah. Yeah, that's fine. That's good.

That's good. Okay. So I'll, and I've been, I've been tracking for years and I would say like, I've never really like fallen off. So like, I kind of know my daily stuff, but I'm going to do what you said, Adam, and I'm going to like ease off the scale stuff just cause I track everything and weigh everything. And even when I go out, like you said, say, like I make good decisions, like protein centered meals, but I'll come back from like being out of town for a week and my weight's up like seven pounds. What the hell? You have a lot of

muscle. You're not a tiny little 103 person walking around. You've got a body and you've got a lot of muscle and it absolutely is going to fluctuate by a big number like that. I mean it's... I wanted to make sure that was normal. The fluctuations is what was alarming to me. I wanted to make sure it was normal. For you, it's very normal.

You're carrying a lot more muscle than the average person is, period. Man or woman, you have a lot of muscle for even like a man. You probably have more muscle on your body than a lot of dudes that are walking around five, eight and 160 pounds. You, you have, you will fluctuate more than he does because you have more muscle than he does. So it's very, it's very normal. It's a good thing. Okay. You're doing, you're all the, all the things that you listed when you were telling us is like, all good, all good, all good, all good, all good. Oh, I mean, everything's positive. So it's just the psychological part we got to work

on. That's it. Right. And I, I feel way less anxious after this conversation. So thank you. Good. Good. Good. Check back with us, please. And I'm in the forum. You guys did give me access to the forum. But I have a weird question because when you guys sent it to me, I had told you I don't have Facebook. So you said some people have made Facebook just for the forum. So do you see like do people have their pictures in there or do some people have like a fake profile? Some people just have a blank profile.

Okay, yeah. I wanted to make sure because I don't want people adding me. Like they think it's really me. You can put a, you know, a picture. I'll just put mind pump only. Yeah. There you go. There you go. There you go. Put a picture of Justin. No, no, just stay.

I'll represent you. But check in with us. I would like to hear as this goes, and then allow us, let's not wait a year for us to keep encouraging you to go the right way. Cause of course I know how stuff like this works that those insecurities will creep back up and I don't want you to you know divert or change the course when you're doing great so check in with us when you have those moments of oh guys I feel this way and allow us to help you stay the course

because I think you're in a great place right now. You just need to feed that body more. It needs more calories. And I understand why it's difficult, but allow us to help you through that process. I appreciate it. And you guys have helped me. Like I said, I've been listening for over four years. I've been doing maps for over three years. I've done maps programs. And when I called in last year, I had a QL strain. So I did old time loved it. Then I did performance. Then I did, I healed my strain. I feel great. Then I did anabolic advanced. Then I did it, um, took a break because I kind of was feeling like a little, like a strain was coming back. So I did like rehab focused stuff and trigger sessions. And then I came back to anabolic and my bench like I can bench like 155 for three now.

So I was like and I was doing 135. I feel like I couldn't even do that. So I'm like I'm hitting numbers like my back feels solid. I feel strong in my squat deeper. Like everything is like I feel tight and strong and stable. This ability was the problem. So I really appreciate it you guys. And like this was a really tough topic for me to vote like I'm live like I came live

because I wanted to make sure like people other people dealing with this could hear me. Especially as a young female like I don't want other women to be in this position. So I really appreciate you guys talking me through it live and I know other people would hear it. So you got it. I really appreciate it. I appreciate you calling. Yeah, I'll keep I'll keep in touch with you guys talking me through it live and I know other people will hear it. I really appreciate it. I appreciate you calling in. Yeah, and I'll keep in touch with you guys for sure. Thank you. Thank you. Yeah, thank you guys.

Have a good one. Bye. Bye. Strong as fuck. Yeah, one of the, I mean, have you ever trained a female client like a bench 155? I mean, she actually, she's actually,

I wish we could find her pictures. One of my clients that I had for a really long time, it had a very similar body composition look as her and I thought that Super strong to super strong lower body like she could stack the leg press we could squat to 25 She was a little muscle. Yeah. Yeah, they just and I think that's the thing that happens is you start comparing yourself to other people Yeah, and you she's in a muscle-wise she's in a whole other league than 95 plus percent of it's a blessing yeah yeah and I get it by the way I get it she lost a member she lost

a hundred pounds when she was from 17 to 21 yeah so there's that fear of the weight and the you know body so it's ingrained in there I get it I totally get it but that's the thing she's gonna have to focus on. She's not gonna logic her way out of it. At least she has the self-awareness, I mean that she listed all these things out and she recognizes all these positive things. My hair is good, my skin is good, my energy's good,

my libido's good, I'm strong. She's been listening, she's been listening. Our next caller is Robert from Idaho. What's up Robert? Hey, what's going on Robert? How can we help you? Hey guys, how's it going? Good.

Good. Yeah, no, I'll just, first off, I just wanna start by saying the thanks that everybody gives. I mean, you guys have definitely changed my understanding of the metabolic process and fitness in general, but most importantly, I want to thank you guys for being able to be vulnerable and share your own weaknesses and insecurities with everybody out

there. I think that says a lot more about strength than how much weight you can pick up. And so I just really appreciate that. And I think it's part of why you've been so successful. Appreciate that, man. Thank you. Right on, man. So let me update you on, my question's changed only slightly since I sent it in. I'm 42 years old. I got into karate about a year and a half ago with my daughter. Some background on me, I used to be a gymnast in high school and I did other sports like cheerleading, hockey, and wrestling. But after high school, I put on a lot of weight, pretty much stopped activity in general. That didn't change for many years until about 12 years ago when my daughter was born. It gave me the spark and was a catalyst for wanting to do better and be better. So at that time I started running,

I started doing Spartan races, doing everything I could to get fit and healthy, as well as focusing on education. I lost about 70 pounds over a couple of years doing that. And when got my personal training certification, finished my master's degree in psychology. And then when my daughter was old enough for us to do adult karate classes together about a year and a half ago, we started doing that.

Now I'm, I feel like I'm still in pretty good shape and I still keep up with all the younger people there. But one thing I want to focus on is figuring out what I can do to increase the power and the speed and the height of my kicks. I am a bit older than most of the people there. I've got good proprioception. I'm actually pretty good in sparring and in tournaments I've placed pretty well. Um, but hip mobility specifically is kind of where I think my struggle is.

I do a lot of static stretching and some mobility work almost every day, and it's definitely gotten better. I mean, in the training, I've gotten significantly better than where I started, but I feel like I've hit a wall and that hasn't changed since I sent in my question. It's maybe improved a little bit since then, but it's definitely still a struggle. So I just want to know training wise, what I can do to continue to improve that and maybe break through that sort of plateau that I've hit. Good question.

So when it comes to range of motion, flexibility, mobility, progressive overload applies just like it does with strength training. So especially when you're looking for flexibility. So two things. One, nothing's going to get you to kick faster and harder than practicing your kicks more often and I'm sure your instructors probably already told you that. That's like the absolute best thing you could do is practice them often. Strength

training will give you some power but make sure you combine it with frequent practice otherwise you'll start to lose some of your technique because if you did build muscle but didn't practice with the new muscle then you're just going to be more awkward and you'll lose speed so you'll be bigger but lose speed and then the power you know stays the same or whatever. But mobility and static stretching however much you've been doing it you would just increase the and the power stays the same or whatever. But mobility and static stretching, however much you've been doing it, you would just increase the volume and the frequency of it

if you've hit a plateau. So long as you're not over-trained. Now, stretching, typically it's harder to over-train with static stretching. People can get away with a lot. Mobility, same, similar, like you could do a lot of it. So how much were you doing before? How much have you been doing?

Um, so I do, we have a hour and a half karate classes twice a week. And then I've been doing, I ran through, uh, anabolic doing the three days a week thing, and that's pretty much been the extent of my training other than stretching. Uh, right now I've finished anabolic and I've been doing hits, uh, maps it. Um, and so I, on the off days I've, I have noticed those mobility sessions are really good. Um, especially like the 90, 90 progressions have been really awesome. Um, what, one thing I haven't done, I haven't tried any sort of like weighted

stretching or anything like that. So I'm not really sure if that would be a good step. Yeah. How often are you doing the stretching and the mobility? So I do, uh, first thing in the morning, I do like just a static stretching. Um, and then as I'm watching TV later at night with the wife, I'll just sit down and do the mobility stuff pretty much every night. Okay.

And then the static stretching for how long? 10 to 15 minutes. Okay. You double it at another session. Okay. That yeah, that'll, you double it, add another session. Okay. Yeah, that'll get you through this plateau for sure. I think too the thing to, and Sal said it already, but just want to reemphasize this, how important this is,

because this was a big part of me really opening my hips up, getting to a place where I could get this real deep squat, and I couldn't break 90 just five years ago or whatever. And a lot of that was applying that same thought process. Like I don't just get in there and go through the motions of doing the mobility. Every time I'm doing mobility, I'm trying to gain a fraction of an inch more access.

You'll see, and I don't know if you've seen me doing my series right now where I'm getting down in my 90-90 and I'll take the back foot and I'll lift it up by myself, right? I'll try and lift it up, and then let's say it only gets off the ground six inches, then I'll reach back and I'll assist it higher and bring it to a range that I can't control yet,

and then I'll work on trying to hold it there. And so, and that is gonna help you gain more access. So when you do the mobility sessions, have an intent of I'm gonna get further today than I did the day before and really approach it that way. Typically what happens to people when they get kind of stuck in this place and they're not feeling like they're gaining more access

is because they're just kind of going through the stretches and it's more of a relaxing thing than it is like trying. If you're doing good, like if you're doing a good job of this, you'll actually sweat. Like you'll, I mean, you'll be, it'll be that kind of an intense mobility session. So really, uh, increase the frequency of it. Personally, I don't know about you guys, but I would love like him doing like a maps 15 with every time he does math, like a mobility session. That would

be, uh, like, so it it's gonna scale back to strength training and still plenty for you, plenty of strength training to keep all the muscle you have. You're not gonna lose anything. So following a MAPS 15 protocol and then hyper-focused on a mobility session that's 15, 20 minutes with that intent I'm talking about every day that you train

and just put it with that workout. Have you done M done maps performance yet? I have maps performance, but I haven't started it yet. I was, I was doing hit first and then I was going to move into performance. I bring that up because, so I agree with Adam in terms of the intent and when you're doing these mobility sessions to really like, you know, focus in on, uh, tensing intrinsically and being able to kind of push that last little bit of inch and range of motion.

I do feel like dynamic stretching would do you a lot of good in terms of getting up and moving. And we do have that in our mass performance program in the mobility sessions. And so if we're doing lateral lunge hops, and it's a lot more dynamic, your body Needs to also kind of go through like real range of motion and not just in a static pose that you're trying to kind of

You know manipulate You know internal external rotation of just the hips like I want you like full kinetic motion And so that that there's elements of that in there and there's walking stretches and there's more dynamic focus with that. So you might get a, it might interrupt it just enough so it stimulates something new. This is what, that's what I'm thinking Justin was. I was actually thinking him running Maps 15, but basically taking the mobility sessions for performance and tacking that onto his, his Maps 15 workout. I think that if you, so do you have 15 or performance? Do you have those programs?

What programs do you have? I have performance, I don't have 15. Okay, so we'll send you Math 15. I want you to do the advanced version of Math 15 and then right after, every day you do Math 15, it's only two exercises. You're gonna do two lifting exercises, then go right into the mobility session

and literally do the, or you could do the it doesn't either one's fine. Now static stretching wise I just just just double it you just double it and static stretching you know does have value so long as it's combined with movement that's why the practice is gonna be really important. When doing the lifts for Maps 15 would it be ideal to focus more on full range of motion with a little bit less weight? Always. Yeah, yeah. That's always the case. Yeah, yeah. That's always the case.

Yeah, yeah, for sure. But I think that that paired with the mobility sessions from Prime, I think that, and then also just having that intent that we were talking about going into it, I think you're going to see some nice progress from that alone. Awesome. Yeah, thank you guys so much. I appreciate this. You got it, man. Right on, Robert. Thanks for calling in. Hey, why don't you just shout out your podcast

while you're on here since you got a call. Oh, yeah, sure. It's the Dungeons, Dragons, and Psychology podcast. It's all about role playing games and the psychological benefits that it has in our life. And you can pretty much find it anywhere. Awesome. Right on, man.

Thank you. Good luck, brother. Yeah. Yeah, thanks, guys. I appreciate it. Keep doing what you're doing. You got it dude. Yeah, that's cool, good question. Yeah, you know, the other part,

I mean we kinda glazed over this cause he understands it, but when you're in a sport and you wanna get better at a skill in that sport, and I know strength training's important obviously, and workouts are important, but nothing is more important than practicing the actual skill for improving that skill.

Well, I think too, it takes your own effort to then break off from what is designed in terms of, when you go to practice, the coach has an idea of what you need. You need to have individual time. Also, yeah. In terms of like that specific skill of like improving his kick and like he needs to like

go through that range of motion dynamically. I, you know, brought my point up because I caught myself doing this just recently. Because you can get in this habit of, you know, you're doing your mobility sessions and you kind of just go to the in range of motion you have. And even I connect, you know, I connect and intensify a little bit. But when I was trying to really gain more access

to my squad and that was like, I went in with that intent that year. When I approached those sessions, each time I was trying to get a little bit, really to the point where I'd be sweating. And I haven't been having mobility sessions where I'm sweating right now. I've been just kind of going through the motions, which is not bad, like it's going to help, right? But it's not the same as I'm trying to gain new

access, gaining new access to your point. It's like progressively overloading for building muscle. It's like you can go in and touch the weights and always stay the same way and keep a healthy body. But if you're trying to progress, that's where the progressive overload comes in with strength training. The same thing applies in the stretching department of like gaining new acts or the mobility department when it comes to gaining more access or a greater range of motion.

You've got to apply that same kind of intensity of you are pushing yourself to a new end range every time you do it. Our next caller is Chase from Nebraska. What's up, Chase? What's going on, Chase? What's going on, Chase? How's it going, guys? Good, man.

What's happening? What's happening? Well, to first, I guess I gotta start with the introduction. Thank you guys for all you do. If it wasn't for your podcast, I don't know if I'd be a trainer today. But basically, what my question is, so I just started my own business about six weeks ago,

and basically I'm located in the basement of this building. It's 15 stories tall and it's got a lot of law firms and marketing firms and businesses of that sort. So it's got people that I know can afford training. And I'm really trying to like tap into those people first and build my business first through people in the building before I kind of venture out and, and try to build, build, build business outside of the building, um, a couple other caveats, like the building is very professional, so like, I'm not allowed to

do like a body fat percentage booth in lobby or anything, um, I'm not allowed to do like a body fat percentage booth in the lobby or anything. I'm not allowed to put any flyers up around the building that lets people know about free classes or anything like that. The really only access I have to people is that work in the building is through like our manager or building manager. I can send any email I want out through her and it goes to everybody in the building.

So basically, yeah, that's it. I'm just looking to build business in the building first and I just would like your guys' advice what you guys would do. Chase, are you the only fitness place in that whole building? Yeah. Oh, bro, you guys are so,

you're in an incredible position. All right, first of all, who's the gatekeeper? Who controls or says yes or no to whether or not you could do a body fat test booth or whether you could do a fitness fair or whether you could whatever, who, who's the person that controls that? Um, that's a great question. So who owns the bill really?

It comes down to like the building owner and building manager. Okay. Those are your new clients. You're going to train them for free. Like, like that's where you start. Whoever is the person that can say yes or no, I would approach them and I would train them for free. And I would say, hey, you know the new trainer at the bottom there, I would love to train you for free. Here's what I do. Let me take you through some workouts.

Where do you work out at? You have access to my studio with all this equipment if you want to work out on your own. That's the person that you need to build the best relationship with. They're the one that's the gatekeeper that's gonna allow you to talk to all these other people. And then from there what I would do is I would start by offering a fitness fair or something that is health related to the employees in the building. And then I would start with, and this is after you build a relationship, you know, a few sessions or whatever, hey you know I'd really like to offer you know the service to the rest of the employees in here. Do you know anybody that would be

interested? Would you like to bring everybody in? But always, always train these people for free. These are your priority clients and the more they like you, the easier it's gonna people for free. These are your priority clients and the more they like you the easier this is gonna be for you. Chase are you are you in our course yet? I'm not in the course now. Okay so that's first mistake. Okay second one this is something that our friend Alex Hormozi says really well I absolutely love that you are you are at the learn stage of your career not the earn stage of your career. You are just getting started. Imagine if, mind-pump, when the four of us started this business, if as we were putting out content that we were always concerned about how much money did we make for that hour we spent creating that

podcast or how much money were we gonna make? Like none of that, we didn't even care. It was we were coming in late hours working after our other other jobs, whatever to put out good free valuable content to then attract people to us that would then lead us to how are we gonna monetize this? You're in the same thing just in the real world. You are there right now, you are at the learn phase of your process. So every time you are talking to a person,

you're working with a client, you are getting educated, you are chasing mastery, you're improving your skills. So approach it that way. So every minute you have that you don't have somebody in front of you, you are losing time, you are losing out on your, you chasing mastery.

So get people in front of you, even if it's for free. That is probably the biggest challenge that young trainers have when they first start is this, I gotta make money. And they're so concerned about that. What do you think about marketing and advertising and all these other things that are way less expected? Because just going after these people

that are in this building and starting to train them on your own time and not making any money is going to give you a lot of the answers, is going to give you the connections, is going to build the relationships, is going to tell you what is gonna be the best way I'm gonna monetize right here. That might be you holding courses once a month

that cost $5 to show up and you can get 100 people to show up. It may be you doing like a stretching mobility class on Saturday. It could be you visiting the different floors and you're going in to do a talk on whatever and it's good, they like it because it helps with their health insurance costs.

And there's a lot of different options. What's your relationship now with the building manager? I mean, I know her, I've met her a couple times. I don't really see her a whole lot, but I mean, I have like her email and phone number and all those things. Okay, perfect. Here's what you're gonna do.

And be honest, the best possible thing you do is be totally honest. So what's your name? Jessica. All right, you're gonna reach out to Jessica and you'll be like, hey Jessica, this is Chase, the trainer that's in the basement with the fitness studio. Look, I'm brand new here. Here's what I want to do. I want to take you out to lunch. I'm going to pay for it. I'm going to buy it for you because I want to talk to you about offering to train you for free and here's why. I want to show you how good I am at what I do and I'll train

you forever for free and hopefully you know everybody in this building. If you think I do a good job, you'll refer me. If not, no big deal, but I'm gonna give you free personal training as long as I'm in this building. Do you work out currently now? And be just totally honest about it. Let me take you out to lunch, let's talk about this. I'm not gonna charge you anything,

I'm gonna pay for lunch, and I'm gonna take you through some workouts. Here's my experience, here's the things that I'm going to pay for lunch and I'm going to take you through some workouts. Here's my experience. Here's the things that I, that I, that I'm good at. And then if she says yes, you just be a damn good trainer. And then watch what happens. Like when you have a client that you do a good job with, they will refer to you without even having to ask. I mean, I think, I think the advice Sal's giving with the building manager is probably one of the

most odd, but even if that falls flat or she denies you, it doesn't work out. Don't let that let that advice. No, the next person would be the- It's just, like there's gonna be, there's the top guy or girl on floor seven. There's the best person and the most vocal person on floor nine. Whoever checks people in when they walk into the building, the person at the front desk, I would train that person for free. At this point, you just need to get bodies in front of you and you need to start helping

these people. So we're, just like when we came into this, it was our goal is to just get our content out there, get people, let people hear what we have to give them and they'll find out how good we are when they take our advice. And then we will be able to monetize and all the other stuff will snowball later.

The focus isn't right away. How am I gonna make money? What are we gonna sell? It's let's go prove to people I can help them and I'm good and I can add value to their lives. When you are in a building with that many people and you were the only the only game in town, you have got it. This is a huge opportunity. Huge. And is there, is there any bulletin board or anything in there? Is there like a place you can email? He can email everybody.

Brochures or like, you know, get like some poster with like the tags you can pull your number off of, like anything like that in terms of just awareness that you're in the building and you exist. I mean, imagine if you did this, okay? If you got access, they allow you to email the entire, all the people in the building. Imagine if every day you gave free good advice in that email.

Don't ask for anything, You just give them content. Yeah, but before you do that, like I said, the building manager, part of her job is to make sure that the tenants are happy and that they're paying their rent. And so you can literally, like the lunch or whatever you set up for your service is you're like, hey, I'd like to set up a lunch with you. This is in regards to me staying here for a long time. I love the building. I'd also like to offer you like free fitness stuff and workouts, but really I wanna talk about how I can stay here as long as possible.

She's gonna be interested in that because it's a lunch, it's fitness, everybody's interested in fitness, and she wants to make sure everybody's happy. But here's all the people, by the way, that I would talk to. She's the obvious one, she's the building manager. Is there a parking attendant where the parking garage is? I would offer that person training. Is there somebody checking

people in as they're walking in? I would offer that person training. All of the all of the gatekeepers of the building are the people that I would offer the training to for free because they're the ones that talk to everybody. Like the person that's taking the tickets of the parking, they start to like you. Next thing you know they're gonna refer you people who park their cars. Those are all the people I would focus on and then what you do is you do a damn good job with them. And then after you train Jessica for four or five workouts, hey I got this idea. I would like to give free fitness tips once a week to all of the tenants in the

building. And she's gonna be like, what do you mean? I'm just gonna give out free fitness stuff. I'm not gonna ask for anything. I would just, I think I'm really, health is something that gets me really excited and every week what do you mean? I'm just gonna give out free fitness stuff. I'm not gonna ask for anything. I would just, I think I'm really, health is something that gets me really excited. And every week, once a week, I'm gonna send out either a recipe, or an exercise, or something in regards to fitness and health. I'm sure that's okay with you, but I'd like to ask your permission.

What do you think? And she likes you already, because you're working out with her. She'll be like. And you marry her. And you do that. But that, I mean, that's it right there. Because you're in a gold mine.

I mean, based on what you're telling me, you're literally at the bottom of a gold mine. So if you position this properly, you got yourself a long-term career. And you are, you're at the learn phase. And so this is, you need to be putting people in front of you and don't think, like, it doesn't always have to be training someone to build muscle and burn body fat is part of this job. Like building relationships is so powerful. Sometimes you're not going to, not everybody's going to want to work out with you. Not everybody's

going to train. That's okay. Like these gatekeepers, for example, every gym that I had an opportunity to work at. So there was three of them in my career at when I worked for 24 hour fitness. As soon as I got to a new club, what I did was I would always, my front desk girls that made minimum wage, that scanned every person in. I brought them every time I came into work, a Jamba Juice. And I became their favorite. Why? Just because I stopped to care. I did something for them. I didn't ask for anything in return. But guess what? Every time somebody came to the front desk and wanted to buy personal training, who do you think they called to come over and help that person out? There was 15 other trainers that could get called to do that, but it was me because I took the time to build a relationship

with those people. So Sal's point about the person who's doing the parking or the gatekeepers, like relationship building doesn't always have to be because maybe somebody doesn't want to train with you, but befriend them, do things for them, add value to their life. Like that's a part of your business now is networking, is building relationships, and so do not catch yourself sitting down in that basement by yourself for longer than five or ten minutes your ass needs to be out Oh my god, never. in your building Talking and networking with people if you are not helping somebody and changing their life from a fitness perspective

You need to be building relationships in that because if you become The guy with all the answers related to the nutrition exercise chronic pain stretching You'll be overloaded with clients You'll have you have you have a built-in top of the funnel right here in that building, but you need to go become that guy. And you become that guy by building relationships, by adding value to all them and not thinking about how much money am I going to make for this? Like no, let me go prove I can help these people. And that is your mission right now. And along the way, you are going to learn, you are all going to get better. You're going to get to the place where you become a master at your craft.

And guess what? They will start to build the leads for you. They will be the ones that tell you how you should monetize and make money. And get in our course. Quit fucking around. Sounds good. It all makes sense. This is the stuff we talk about, bro.

This is what it... Because the whole... Our course is not about teaching you what NASM taught you with biomechanics and nutrition. It's about this right here. It's about how to build, how to scale a business. The things that all these certifications lack is this part right here. But yet it seems to be the most important part for coaches and trainers. That is the entire focus of our course.

Sounds good. And yeah, that's pretty much what I thought you guys would say. coach and trainers. That is the entire focus of our course. Sounds good. And yeah, that that's pretty much what I thought you guys would say. Um, I mean, cause I offered so far, I offered like a free like starting strength class, everybody in the building, but, um, it was only done through email. Like nobody had a face to, gotta go meet up with the class with, and they got like one person to show up for the four classes. Like that was it. Oh good. And then you should continue to train them for free, whoever it was.

I mean, did they leave? Are they gone? No, they loved it. Yeah, but now what? Well, we still got one more free class to do. Okay, and you're gonna keep training them if they're in that building. Like this is what you're gonna do for now.

Keep doing this and before you know it, you'll be the mayor of the building. You're the fitness mayor of the building and then you'll have no shortage of clients. Yeah, you will. You'll be fine. By the way, how did you get access to be in a big building like that

and have it all to yourself in the bottom floor? Did you know somebody or how did that work out? Yeah, it's not what you know, it's who you know. That's right. I knew somebody that was in the building and it's an unbelievable opportunity. Yes, it is. Yeah, good for you, man. It Yes, it is. Good for you.

It is. It is. Go meet, you know, what, is there like a, a big cafeteria where everybody eats? I was just thinking that I just sit in there all day. Um, no, there, there's no cafeteria. There's just, there's just a lobby and then they're putting, um, where does everybody building a cafe like in the lobby right now? So I'm sure there'll be a place where a lot of people go for lunch, but it's just,

it, it won't be open for another three or four you should never ever ever ever be in your studio unless you're with a client like I never I would be everywhere else but that studio yeah build relationships right now dude that building so big there's so many people in there that there's a handful of gold mines in there you don't even know it totally and and that's just talking about in the building because guess what there's a handful of people in there that have a friend or have a husband or a wife. No, you're literally, if you do this right,

you're 60 days, 30 to 60 days away from having a full book, no joke. Gotcha, all right. Keep people in front of you, Chase, go get it, bro. All right, I appreciate it, guys, thank you. You got it, man. Yeah, that's, and I gave them, I'm being conservative. I mean, I think I guys, thank you. All right man. All right man. Yeah, and I gave them, I'm being conservative. I mean, I think I could, within a week or two,

I'd be filling my books up just from sitting around talking to people. Yeah, I mean, when I had my studio, when I first opened my studio, it wasn't in a building, like it was in a shopping center. You better believe by day three, every single business manager, owner, the property manager, everybody,

I was trying to get to work out with me, and then it just became a referral factory. People just start referring to you. The trainers that understand this really well are trainers that had the opportunity to work for a big box like 24 hour fitness, life fitness, one of those big gyms, and then they went and decided to go buy on their own. Yes.

And it fucking rocks their world, because all of a sudden. They don't have all these people. How do I even work it myself? You don't you don't even realize how valuable it was that you were in a building where 2,000 people worked out every single day and you had access to be able to make contacts, make relationships, and potentially get those people in front of you. Now you decided oh I'm gonna go do this on my own out of my garage or I'm gonna rent us a space and you got nobody around you And you gotta go get all those tumbleweeds

I mean everything you guys said and then I would just be in uniform like on their way out the door Hi, my name is and introduce myself. Absolutely everybody. Yeah at this point He's just got to go build relationships and make make contact. I mean literally I would look at every single person that greets Anybody who walks in the building so like the parking attendant, the person at the front desk. You gotta be the mayor of the building at this point. The reason why I brought up the podcast is because it's the same formula. Imagine if when we first started we go, okay here we got this podcast, like okay how are

we going to sell people maps programs? Like nobody's listening yet, you know like how do we sell? How do we make money? Get them to listen. Gotta earn their trust. That's right, and that means, and we're not sitting there kind of like, man, we've worked 10 hours this week and we didn't make any money.

It's like, bro, that's just part of it. We are, even though with all of our experience, when we started this business. You just put the seed in, you got to water it first. We are back, we are back at the learn phase. We are not at the earn phase. There's a new medium, there's a new job, there's a new career. Now let's go out and go prove

that we're good at what we can do, prove that we can go add value to people's lives. Prove that we know what we're doing. And guess what? Eventually, the money will come. That's the same attitude. That's it. Look, if you like the show, come find us on Instagram.

Justin is at Mind Pump. Justin, I'm at Mind Pump de Stefano, and Adam is at Mind Pump. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically

transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a 5-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank

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