Mind Pump: Raw Fitness Truth - 2484: The Only 5 Exercises You Need to Do to Get Jacked!

Episode Date: December 7, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: The ONLY 5 exercises you need to do to get jacked! (1:26) One of the BEST pre-workout ways to get a pump. (13:08) Kids say the darndest things. (18:36) The impact of muscle memory. (19:39) Gym fights on the basketball court. (26:02) The miraculous tale of Sarah Whitcher. (29:05) Child fight club. (31:27) Simplifying the tax code. (34:36) Signs of too much caffeine. (38:52) The athletic performance benefits of a good probiotic. (43:14) Shout out to Lioness on Prime Video. (46:07) #ListenerLive question #1 – How do I get more leg strength? (47:41) #ListenerLive question #2 – Is there any way I could continue going to the gym daily to maintain the mental benefits while still allowing for adequate recovery? (1:05:12) #ListenerLive question #3 – Are there any risks associated with BPC-157? (1:19:23) #ListenerLive question #4 – Regardless of the number on the scale, why does it seem like I'm gaining fat? Should I change my macros? (1:27:00) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. ** Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Cyber Monday Sale is ALL MAPS Fitness Products 60% OFF. Coupon code CYBERMONDAY. Sale: Monday, December 2nd and expires on Friday, December 6th. Building Muscle with Adam Schafer – Mind Pump TV New Hampshire's Sarah Whitcher Meets a Bear in 1783 Texas Teacher Allegedly Encouraged Middle School Students to Fight in Classroom, Told Them to Monitor Door Watch Special Ops: Lioness Season 1 | Prime Video Visit Plunge for an exclusive offer for Mind Pump Listeners! ** Code MINDPUMP at checkout for $150 off your order. ** Mind Pump #2135: Barbell Squat Masterclass Mere Christianity – Book by C.S. Lewis Developing the Leader Within You 2.0 Meditations: A New Translation Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. William Seeds (@williamseedsmd) Instagram  

We're doing business differently here in Manitoba at the Stu Clark Graduate School. It's an energy, a feeling, a buzz. You feel it in our professional services, on our work placements, in the connections you make with business leaders. It's unique, something you won't find anywhere else. This is the graduate experience at the Asper School of Business where you can master your business career. 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 Pop, right? In today's episode, live callers called in. We got to help them out on air. But this was after our intro portion. The intro today was 49 minutes long.

In the intro, we talk about fitness and current events. We talk about our lives, family stuff. It's a good time. By the way, if you want to be on an episode like this one, email us your question at live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is Juv. This is red light therapy that works. It's the real red light therapy like you see in the studies. If you go through their link, Juv, J-O-O-V-v.com forward slash mind pump, use the code mind pump, you'll get $50 off. This episode is also brought to you by Seed.

This is the world's best probiotic hands down. Go to seed.com forward slash mind pump, use the code two five mind pump and get 25% off your first month's order. Also these are the final hours for Cyber Monday. All maps programs and allS program bundles. All of them. 50% off, excuse me, 60% off. Everything is 60% off. If you're interested, go to MAPS fitnessproducts.com and then use the code cybermonday for the discount. All right, here comes the show. If you want to get jacked, there's really only five exercises you need to do. In fact,

if you just did these five exercises, you you get phenomenal results. Let's guess what they are. I think the first... I mean this is like my YouTube series. Is it really? I mean this is the... I'm assuming most the ones you're gonna pick, you're just down to five. These five are the main rotation of exercises that are... unless I'm limited because of my injuries, but other than that. They gotta be compound lists, that for sure. Yeah so I first well first thing I say is just limiting to five means you're not gonna have a perfect routine but you could get really far you could get especially the average person who just wants to build muscle look good feel good like you get really far with the following five exercises

the first one's got to be squats right? right? A good barbell squat has just so much carryover. It produces so much in terms of results and muscle and strength and stability. It has to be, they call it the king of all exercises for a reason, and it's been labeled that, by the way, for decades by strength athletes and bodybuilders. And yes, it is a leg exercise, but one thing that I noticed, and clients of mine noticed,

is that getting strong at squats carried over to the rest of the body. The upper body in particular. I mean, I had clients who would add 50 pounds. They used to be an old bodybuilding thing. Yeah. You wanna increase your bench press to do heavy squats. Isn't that funny?

It's crazy, but it's an exceptional exercise. The range of motion is great. It really does develop the lower body great but it really works the core in a stabilizing fashion, the back, the upper back even for holding the bar and it just it makes you a strong person. I mean if you just did squats again you get there's lots of benefits from other exercises but you would develop a really nice lower body. It really wouldn't person. I mean if you just did squats, again, there's lots of benefits from other exercises, but you would develop a really nice lower body. You wouldn't really need to do much more. What would you attribute most that to? Is it the CNS firing, the ability for you to

organize so many different muscles, to work synergistically? Because there's got to be some benefits to that. Obviously we know the CNS part, right? Yeah. And probably attribute a lot of it to that. But even just the skill of a squat is from literally from your head to toe. Yep. And everything is being connected. Everything is having to kind of work together, especially to perform it well and to get good at it.

And I don't know, to be able to orchestrate that, I think, carries over to anything else. Everything else is easier when it comes to orchestrating you know, other big muscle. Yeah, looking like a leg press for example. First off, the range of motion is really short. Even if you do a deep leg press, it's short in comparison to squat.

Number two, to do a good barbell squat, you have to hold the weight. You're holding the weight on your back. So you're also strengthening your upper body at the very least from an isometric stabilizing position. You have to balance. Yeah, I mean, also an external rotation of your shoulders. You put a lot of like emphasis there, which is like an isometric contraction, which in a sense, like for a lot of people like that have shoulder issues and

um, limitations because like there's, you know, there's a weakness, there's an imbalance, there's something that where, you know, it being able to hold and sustain that much weight on your back and to be able to tense that up and hold it, you know, in external rotation is going to help with the stabilization of your pressing. Oh, ironically, if you really think about it, a good barbell squat is a great posture exercise. Yeah.

I mean, you've got external rotation of the shoulders, you've got scapular retraction and depression, you're having to maintain all of that while holding a substantial amount of weight. You're gracing so hard so it doesn't affect your spine anyway. Yeah, so, I mean, you get good at that. You probably have pretty good mid-back strength

and your shoulders, like you said, like people with shoulder problems with presses, overhead presses, oftentimes have trouble holding on the bar. Typically. Because they're not able to grab. Agreed. Next, which is close, this is a close second,

it's a deadlift, this is, I mean, this is a real world strength building exercise. I know it's labeled biomechanically as a lower body exercise, but nothing, nothing, nothing, nothing developed my back all the way up from my traps all the way down, like the deadlift, and this was true for all the clients that I ever trained, it is a back exercise.

Not just the low back, but all back exercise. And I think it's just from the, just the tension and the amount of weight that you can hold and it man It makes you strong like deadlifts always made me and my clients very strong practicing those I mean we've had discussions already about Arguing that this could even be the king of all exercises and in the the argument is that Every client that I've ever trained Needs to put more emphasis on the posterior chain.

We do everything in front of us and most people neglect their backside and it is the ultimate backside exercise from top to bottom. And so it could be argued as I know the squat has been deemed the king of all exercises but when you think about coming from the perspective of what do my clients need the most, I would argue that this is what they need more than almost anything. One of my favorite stories around the deadlift was your anecdote, Adam.

You know, you were a, you had gotten your pro card as a IFBB Physique Pro. Obviously well-developed muscle, you obviously know exercise, you know what you're doing, and then you kind of added the competing phase but you still had the physique, it was shortly after and it was right around the time we started the podcast and you wanted to see how heavy you could get your deadlift. So you eliminated almost all if not all back exercises and just focused on the deadlift.

That's all I did. I did not do any more anything other than deadlifting. That became my back routine. The crazy part was when you went back to the gym and then did your cable rows and your pull downs and you were like, dude, I'm stronger at everything. Yeah, that was really, that was. So eye opening.

Yeah, you think about things that has happened in our career and that there's a few things that stand out. That's one of the most stand out, especially considering how deep into my career that was. I mean this is I'm 30 years old. You're advanced. Yeah, 30 years old I've learned a lot of things already and made a lot of mistakes in the past feel pretty pretty on top of things when it comes nutrition and exercise and to incorporate something like heavy deadlifting and to incorporate something like heavy dead lifting and to see the aesthetic difference in my back and the strength.

Your lats got bigger, everything got bigger. Almost any other situation, because of the law of specificity, if you go away from training that exercise, you're gonna get weaker, typically. At that exercise. Yeah, at that exercise. If you stop doing a certain exercise

for an extended period of time and then go back to it, it's pretty common knowledge that you're gonna be weaker. Even if you're fit and shaping up. Yeah, yeah, you're gonna be weak in that specific exercise. But that was not true. I had gained so much muscle and strength in my back from heavy deadlifting.

Now remember up until 30, I never really, I never did singles, doubles, triples. I never went after having a heavy deadlift. It wasn't even really a route. So there was lots of opportunity, obviously there for, for my back to develop from that. And it did. And it developed so much that I went back to things like Cedar row. And the first time I grabbed that Cedar Row and the first time I grabbed that Cedar Row in say seven, eight months, whatever it was, it was ripping weight

that I had never done in my life before, which that was wild. Crazy, love that story. All right, next is a horizontal press. Now this can be either a bench press or an incline press. Now had you asked me this question 15 years ago, I'd say bench press, but really, if you think about it from a functional perspective, now I'd say bench press. But really, if you think about

it from a functional perspective, now I know from a bodybuilder perspective, incline press is probably better because it develops more of an aesthetic looking chest. But even from a functional perspective, if you ever have to use that kind of strength, you're typically leaning into whatever you're pushing, which is more of an incline press than a you know a straight flat bench but these are interchangeable for me I think both of them are crucial. Yeah I mean I've always been a big fan of the incline press but both of them are gonna take care of this as far as building the physique that you're trying to build through just five exercises. And it's chest shoulders and triceps and they all get pretty damn well developed. Yeah I used

to prefer the flat bench and that was just because that's what I was trained on and but over the years it was just like the inclined bench just made so much more sense in terms of just posturally getting you in a good position and you know, it was a little bit less taxing on my joints. Yeah, next is the overhead press and I, and this is standing. I, it's being able to press something overhead, if you can maintain this well, first off you'll develop great looking shoulders, also hits the triceps really well, but if you can do this well and you practice this well, full range of motion,

all the way down to the upper chest, full extension all the way up where your arms are next to your ears, you're going maintain pretty healthy shoulders. Strong, healthy shoulders because it takes them through this full range of motion. You get the scapula moving along with the humerus. It stabilizes and strengthens the upper back, of course the shoulders. It's just, it's one of the best upper body exercises you could do.

I mean, I would argue it's even higher up there for me than the bench press. I would, I 100% can make that argument. It is, it is. I don't disagree with that. Especially when you think about the, okay, so you made the case with squats, how incredible it is even just for overall posture.

I would say squatting and standing overhead press, if you train somebody at a young age to be able to do those two things and keep it through their entire life. Yeah, you're right. Incredible posture. Yeah. A person will be strong and have incredible posture.

It's so funny too, they're mirror images of each other, by the way. One's a squat for the lower body, one's a squat for the upper body. Yes. And that's because of what you'll be in, able to perform both those movements through full range of motion, good, strict form. If you could just do those two forever, you're gonna have a strong, good looking physique and posture from just those two alone. And then lastly again, you could pick one of these two exercises, barbell rows or pull-ups.

They're both exceptional at developing the back muscles, the biceps, the grip. Pull-ups you're gonna get more lat development, barbell rows, more mid-back development. I like them both, I think they're both amazing exercises, both very functional. Can load the rows pretty heavily, you know? Yes. That's a benefit to that. Yeah, and you know what's funny too,

this is how good these exercises are, the five that we just listed. If you did these twice a week, these exercises, and switched off between deadlifts and squats, you have yourself a better program strength training workout than 98% of the strength training extra programs on the internet. Literally, like literally 95% or 98% of the programs

are out there, you could throw them away and just do those five twice a week and you'd get better results, build more muscle, speed up your metabolism, burn more body fat, just doing those. Especially if you approach it in the manner of the two day, I'm gonna do it twice a week, one day I'm gonna try and lift heavy and be strong,

the other day I wanna perfect and be perfect in the movement. Like if you approach it with the mindset of it being a skill Yeah, and getting very good to move at your intensity volume. Yes, and then the other day is I'm gonna go Express that you know and really get after it one and boy will that take you a long ways 100% 100% anyway, I you know one of my favorite things with with Workouts something is everybody I mean there's a whole category supplements around this What one of my favorite things with workouts is the pump?

You know whether you can argue or not You know it actually contributes to muscle growth I always make the argument that the fact that you can get a pump probably means you're in a good You know situation to build muscle like a you're hydrated, you got good blood flow, all that stuff. Nonetheless, it's like, of all the things you experience in your workout, when you strength train, like that's got to be the best part, right? Is the pump, you get to see what you look like if you were bigger, it feels good, you can feel the muscles you're focusing on. I didn't even get into that. I was just gonna ask Justin, I don't know if Justin agrees with that. Did that ever, did you ever? I just want to be stronger than everybody, dude. I didn't care about any of that stuff

But it it was one of those that got pointed out then I was like, oh, you know once the girl was like wow your arms look really big and They do hold on so when you got pumps were you like this sucks or I don't care or were you like I was like, ah burns or whatever and then I was just like, yeah, it's stupid, you know, really? Yeah like annoyed me. Oh, wow, that's funny I I love it. I still to this well, they're not advantageous for lifting more weight I mean once you're pumped up you you're like athletic performance. I was training I was training for the pump yesterday I went to the gym just did all basically focus machine work and I'm doing 12 pound laterals You know saying and because by that time I love it now, and I'm so aired up

I'm like, I can't I can't't lift anything really heavy or the forms would be terrible. So I'm weak, you know what I'm saying? But it's okay. I'm just like pumping them, pumping them up. Again, I think if you can get a pump, it probably means, well, it means that you're, you're, you're connecting to that muscle. Yes, yes. That's a, that's number one, right? Like if I had a client that we were training a particular muscle that was hard for them to develop, I knew we were on the right track when they're like, oh, it feels tight. Like I knew like, oh, okay, we're hitting the lats or we're hitting the whatever. But anyway, where I'm going with this is, you know, one of the best pre-workout ways to get a pump is to use red light therapy.

Red light therapy promotes, promotes nitric oxide production, improves blood flow, and then long term, it stimulates what's called angiogenesis. It stimulates the growth of new blood vessels for better blood flow in the future. I don't think I've ever tried to use it like that. Use it pre-workout. You get the ATB production, you get all that.

Shine it on the muscle you're trying to work. Okay, so now that makes me want to go do a cold plunge, followed by a red light therapy, followed by a workout. Oh yeah. I've never done that. Yeah, and shine it on the area you're trying to work. So you pump, like, so take your juve, right? Take your, you have the, you have the big panel.

You have the big one, okay. Yeah, so okay, you got the big, the Cadillac one. But even with the small one, take it and do 10 minutes on the muscle you're going to train. Especially if you have a muscle that's hard to connect to. Shine it on that muscle, then go hit the jam, and then watch the pump. Really?

That'd be an interesting experiment. Yeah, it boosts nitric oxide locally and systemically, meaning to that area, and then also you get this kind of systemic type you know, type of effect. See, this is why they need to create like regular bulbs or systems where they can go into a room. Like imagine having a room that like we had to plunge and it's all red light. Also. Yeah, flip on the red light, get in your plunge and be getting blasted by it. That would be awesome.

I mean, I did the challenge, I guess it's not really a challenge, but they told you to like shine on your balls for a while. I did that for a while Yeah, you get a pump. I mean But I was definitely like what are you doing over there? I'm like, I mean my I want to see if this affects my testosterone At all, you know, you know, I'm sure it did I just asked you it does it does raise testosterone And he sell that that the red light Touches produces well, it does more of what it's supposed to. So when you shine it on your, this is by the way people laughing, look it up. Red light studies have been around for by the way decades.

This is not like new weird science, this is old. But if you put red light on your testicles, the lighting cells of the testicles will get some of the red light and they'll produce more testosterone. So and we have friends by the way, we have friends that did this. Now they were the first one person. Yeah they were like they were showing like this one percenters doing the yeah. That's yeah and even for erectile dysfunction probably a good idea too. The most important thing though and you know talking about like Juve as a reputable company is I remember I got like one of my family

members listen they listen to the show and they went out and they bought their as a reputable company is I remember I got like one of my family members listened they listened to the show and they went out and they bought their own red light and they didn't go through Juv and they're like is this one work and I said I mean I don't know let me look at it and when I looked it up the Juv light was 15 times more you'd have to do it 15 times to equal one and so I try to explain that to him like you know you know you was you wanted to say cheaper yeah you save 50% but you're getting a weird tan you're getting 1 15th of the the value of this light bulb so now you gotta spend you gotta spend 15 times the amount of time in front of this thing to

try and equate to the same power that the the Juviz so that's probably the biggest thing I would tell people is to pay attention to that because that's there's the science is ours yeah enough people is to pay attention to that because that's there's the science now. Yeah enough people in the wellness and the in the fitness space are privy to I mean shoot NBA and NFL teams are adopting it. It's no longer a secret how amazing it is but then what comes with that are all these you know generic brands and competitors that come out that have a lesser product that are cheaper. So buyer beware with stuff like that. You know, you might get some crappy right.

I forgot to tell you guys a funny story. We had some friends come over. This was before we went to the concert. So they stopped by and were hanging out. And they were, you know, my son was out, my four year old. And he does this thing like, if he, if someone introduces himself to him, if unless he's being shy, but if he's not being shy, he'll shake their hand and then what he tries to do is you'll squeeze it as hard as he can because he wants the person everybody plays along so if you'll squeeze them and they can tell he goes like this and everybody plays along like oh my god you're so strong he loves it he thinks it's the greatest thing ever so my

friend Tim was over and and he's like oh hey what's up buddy and I'm like hey shake his hand so he reaches out and then you know Aurelius grabs his hand like squeezing it and my friend Tim's like my god. He's like where'd you get that strength? And then my son puts his hands on his like I work out sometimes Yeah, I like to do some exercises He's like when do you do exercise like I do push-ups and leg ups. He's like making up exercise He's like making up exercise. Everything's ups or whatever. It's so awesome.

But he loves it. You can see he's like trying to get their, you know, their head. It really plays along. You know, back to your tip today with the five exercises. And I was just thinking about how I know you're talking about trying to, you know, work on your, your exercise addiction and scale back a bit. Let's change subjects. It would be, it would be really cool.

You would be a great person to experiment with. I would love to see what happened if all you did was squat and overhead press for like six months. I bet you would keep a way better physique than you can even imagine. Probably. I think you could. And that's all you did was just squat.

Just those two? Just squat. Getting really good at those two. Yeah, just three times a week, go in there, squat overhead press, and just see what the, I could. We can't imagine. Yeah.

Yeah. Those side lateral. I was just thinking it would not only be a cool experiment, it would also be a healthy experiment for you to potentially do that, you know what I'm saying? So why don't you try something like that? Actually, I've been doing way less volume, way less volume in my training, and what do you guys think's happening?

Stronger I mean I I just always I just I always do more than I'm supposed to find that edge Oh, yeah, but it's hard for me to to differentiate it how much obviously Years and years of lifting, obviously being on testosterone, all these things work to my favor. I'm not naive to that. But it is very surprising how minimalist my training is right now. And I'm able to like, obviously I'm not like competing me, but I'm able to put together like a solid fit physique right now with like, I mean I'm working around like

three different injuries, I'm barely. It's wild right, all the work you did all those years. It's such a testament to that. I can't stress that enough to the young generation like if just keep going, just keep going, be consistent. It's funny because what's advertised, maybe that's a strong word, what is widely understood is,

oh, you're gonna be working out for the rest of your life but it really sucks as you get older. Actually, of course everybody ages, okay? Of course you notice effects of aging. First of all, you notice way less effects if you maintain your fitness, especially in comparison to your peers. especially in comparison to your peers. If in comparison to your peers, forget about it.

Like you're a fit 60-year-old, you're in a different universe from other 60-year-olds. But besides that, when nobody talks about is the hard work you put into it, it's easy to maintain as you get older. Especially muscle and strength. Like you just keep it with very minimal work and then you take time off, you go back to the gym, and It's like you gain it back so quickly. It's almost comical so quick

Oh, it's crazy and and so much and so much easier to maintain I think it is I think it's just it's I mean I remember when we first started even this business. I remember my uncle You know at that time. I'm 30 right or before right before we officially started mind pump But we are starting to build the online and I remember him asking me like what do you do to get older? Yes, we're gonna be doing this like workout thing holds Like sure I am you know, it's all you know, it's awesome I could do way less of it still be that old fit guy say like it's awesome You know, I think there's this perception that

To look this way a look away, you know, all ripped and so with that you got to be in the gym. You sacrifice like everything. Yeah, seven days a week for two hours at a time and it's like, no, it's like, I don't know, I just, I feel like there's so many parallels to investing. It's like if you've done a really, if you were consistent with it, even if you didn't know very much at the beginning, you're just, but you're investing and you're saving and you're living below your man, you're just smart about it.

The way I like to think about it is this analogy, I think I've used it once and I've thought about it. I think it's a good analogy to explain. It's like imagine you're building a factory that's creating, that's building cars. Let's say you're building cars. So this is your body building muscle. But in order to build cars you have to have machinery, conveyor belts. You have to have a whole factory to build the car. So you build the factory first, then you build the cars, and then you stop building cars, but you still have the factory. So now you want to build cars again the second time

around. Now you're gonna pump them out fast because the factory's already there. This is what happens when you build muscle. The muscle building epigenetics remain in place when you lose the muscle. So then when you go build it the second time around, after you lost it, it comes back so fat at a fraction of the time. I also think that it's it compounds exponentially because you also have the added knowledge too. Oh yeah of course. So not only do you have the muscle memory working on your side and the years and years, potentially decades, of investing in building that factory,

but you also have the knowledge of what works, what doesn't work, you know what I'm saying, and how to get right. So it's just way faster, way easier than it is when you're younger. Yeah, I mean, it's nice now. I can work out and I know kind of where that threshold is of like, okay This is maintenance. This is also me kind of like pushing it and trying to get you know, a bit more muscle

You know in the frame, but for me as of late, it's finding that sweet spot of like, okay I want to make sure that like I'm strong and I can still do like a good amount of weight But now I need to move and yeah So ever just started finally doing a sport that I can relate to what you're doing. That's basketball. Oh, cool. It's right. So like we've been shooting hoops like crazy. And I'm just like, I'm just out there. And I forgot how much I love just going out there for like an hour, two hours just

shooting hoops and just get lost in it. And it's and then I'm moving and then sometimes I'll move fast twitch and sometimes you know I kind of get into it and get a little bit cardiovascular then I stop you know it's just like the fast bursts and everything but then I went and played with with some other guys and it was like right away like it all kind of came back and I played a pickup game mm-hmm oh good free where'd you, I was down at the high school. And so yeah, I was just there trying to show him. Because the thing too, it's like I was losing the ability to move a certain way that I was

trying to demonstrate. And I was like, oh shit, I got to bring this back. And so I had to deliberately, systematically do that again, just like you would if you haven't been lifting. And so it's the same thing from the skill perspective but it comes quick. That old adage right you don't use it you lose it it's so true when it comes to movement it's so true. Do you go do a pickup game or these friends of yours that you met with? Well originally I had a friend there with me we were just doing kind of shooting

around and then some other guys kind of came in and then some other guys and like hey let's let's run a game. You know Jep hustle. Yes, really? No money involved Justin all take headbanks headband over there acts like he doesn't know how to play Bro I when I manage so I've managed a couple gyms with basketball like indoor bat first of all If you manage a gym and you have an indoor basketball court,

you're gonna get fights in the gym. That's just the way it is. There's always, always, always just every gym. There's things that happen when you have big box gyms. One of them is you're gonna call an ambulance once a month, someone's gonna pass out, it's very common. Remember the first time it happened when I was a trainer? I'm like, oh my God, my manager's like,

it happens every month, it's like okay. People eat on the treadmill all the time. People fall off treadmills all the time. And then I saw one lady once, her legs came out from under her and she held onto the, I tell you guys, she held onto the treadmill, the handles, wouldn't let go while it was running and it pulled her pants down. So just ripped her. I watched the lady bounce off the, you know, in Hillsdale, the back rope, bounce off the glass. Oh yeah. But yeah, bounce off the glass. Yeah. Boom! But yeah, if you have a basketball court.

Over in the court, trying really hard not to laugh. That's terrible. You're gonna get fights, okay? And now you would think the people who would get in fights in the basketball court are like young dudes. Like dudes in their teenage, dudes in their 20s. No! It was always, always, always, always guys

in their 40s and 50s old we can wear your dad's a holes never I don't even think how many fights did you guys break up a lot it was always old guys I mean, I've seen it all but a lot of times it is that yes More often than not. It's the the old the old dads like getting into it Yeah, you never have to be going to break them up. Oh, yeah I mean I've had I had I had a trainer fired over at one time. Like, I had a trainer get punched by a member, and my trainer was the one who ended up getting fired

because of it. Because he hit him back? Yeah, in self-defense zone. In self-defense zone. That's a stupid thing to fire someone for. Oh, it was all how they reported it. Oh man. All the time, I mean, I was there for so long, so there's so many.

I mean, I had, all three gyms I had were basketball courts. So, Capitol McKee, Hillsdale, and- Oh, all three of them. And Santeria, all basketball courts. I went in once, there was a fight, and so of course members come out, it's a fight. You run in there, and they had stopped. The fight had stopped, but like,

there were bloody noses and stuff, and nobody wanted to rat anybody out. What happened? Nothing, nothing. I'm like, okay, whatever, bro. I'm like, I'm gonna kick you guys out But like like there were bloody noses and stuff and nobody want to rat anybody out. What happened nothing nothing? Okay, whatever Kick you guys out if you're not gonna rat on each other There's a lot of a lot of gyms That's the part of why they don't even like that you get also to a lot of that's what everybody wants free passes for to come

In although let him in through the yeah, they're not working out They just want to use it you ever have them sneak him in through the That was it was so hard to police that on Saturdays because because Saturdays the courts would get so full that there'd be people sitting all the way around. And so those, and then the alarm would go off and then you'd be like, who was it? And you're like, Nate, nobody telling who it was, you know. That was terrible. I used to, I used to absolutely hate that. Anyway, I was, I was online, Justin.

I read this crazy story. I know you like this kind of stuff. Lay it on me. So I belong to like different kind of forums on Facebook. And there's, there's a couple of forums that will share like this kind of stuff. Lay it on me. So I belong to different kind of forums on Facebook and there's a couple forums that will share wild and crazy stories. Some of them conspiracy theories and whatever. But there's this one dude that, it's widely known

and was reported, happened a long time ago, but it's so crazy, I'll read it to you. This was a story of a young girl named Sarah Witcher. You ever heard of this story? Sarah Witcher, huh? Yeah, this is in 1783 this happened. So a four-year-old little girl went out of her home and went into the woods and they couldn't find her.

Four-year-old little girl. Oh my God. They couldn't find her. Terrifying. Yeah, scary, right? And they had a whole search party for her. They couldn't, nothing they couldn't find her. Terrifying. Yeah, scary, right? And they had a whole search party for her, they couldn't, nobody could find her. They saw her tracks in the snow,

no, I don't know where it was, in the snow or something, and then they saw bear tracks next to her and they're like, oh god, she got eaten, we don't know what's going on. Four days later they found her, and this little girl comes out and they're like, where were you, what happened? They found her in in a den in the bear den. Oh my god And she said that a big dog would come in and make her feel warm and took care of her

What so it's a famous story of a bear that essentially took care of this little girl No, yeah, and it became this whole like religious thing where they talked about she got protected whatever but how crazy is that? Yeah, I looked it up online. It's a it's a it's verified. Is it true? It's your story is reported in the newspaper. I mean, yeah, dude. I mean, I guess it's plausible But the bear is usually not Your lunch meat Beyond yeah, cuz like what happened and she's like a big dog a big black dog was protecting me It must have been the mother cuz yeah, the males for sure. They don't eat like they're young

Oh my god, you imagine losing your kid for four days. Oh that in itself. Can you yeah for a four-year-old kid? Oh, but I mean imagine how late you are to get your kid like at that point You probably think the kids not alive four days It goes by a four-year-old like this miraculous story, right? Because the the whole town and the church was praying and praying and praying. Oh my god Everybody was you know, everybody was looking for her. Yeah, and then when they found her it was like a miracle That's why I made all that is all that it is a miracle It is like oh, yeah, you know crazy stories. I've read this article. I guess it was a year ago

I don't I don't think any of us ever brought this up I and I don't know how we missed the story, but it came it came across my phone the other day It was the teacher who was locking the students in the room and having them fight So this this this female teacher Middle school middle school would lock the kids in and get them and let them brawl like intentionally How long ago was this? I feel like I heard this a year ago. Okay, so I just wasn't sleeping with them Yeah, pull it up dog like teacher. Yeah, like like literally like Fight Club Yes, and it got caught on camera. That's how she like she'd been doing it for a long time and

Finally just letting on the hell was she thinking? Yeah, she was just letting letting him she was orchestrating it oh she was like she was like lock the doors you and you let's go yes dude there's footage of it I just like I don't think I ever seen this story I was like I feel like I wouldn't I would have definitely see I would have said something when he stole these teacher stories man some chick it's a chick too like that is so wild never would think I would have never thought that either you find it Doug yeah it's a chick too. That is so wild never would think I would have never thought that either you find it Doug Yeah, it's a Texas teacher. Yes. That's it. Yeah, she Allegedly encouraged students to fight in the classroom. Oh, it's not allegedly there's video of it. I've seen the video

Wow, yeah, you actually see some kid was like recording from underneath the desk and you see the two kids in the center room She's like, all right When I was in do you have the video Doug? I Hey, four eyes, you. When I was in, do you have the video, Doug? I might, yeah, just take a look here. When I was in junior high, I got in a fight in the locker room with one of the gang bangers that went to my school, and the PE teacher, I'll say his name now, Mr. Baca, if he listens.

You let it happen? No, he pulled me off. Chew Baca. Your sound's on there, Doug. Oh, 20. Oh, wow. Oh, damn. That's a serious fight. Yeah, no.

Bro, like this used to happen like every day. Wow, dude. Yeah. She's probably sick of them arguing with each other. She's like, you guys want to fight? Go for it. I mean, I think this must be what happened down. Child Fight Club.

Wow. Wow. So. What is wrong with these teachers that do stupid this terrible So these are all like girl fights so far Yeah, there was boy there was definitely boys to I saw both I saw both she's like a refing them or something Yeah, I'd like you was like hold totally encouraging it. Yeah. No, I got in a fight What's with with the gang like this gangbanger kid and they you know

He jumps he pulls me off or whatever and then we're all in trouble sitting down and when it was just me and the teacher. Okay. It's just me and him he goes He deserved it. I'm glad he did that don't tell anybody walked out Yeah, cuz he was a punk he was he was the thought dude he used to put like bully everybody Yeah, and nobody ever started like the hardest thing when you're a teacher like in you and you and you are like behind the other kid Like you know I'm saying like he deserved that no he looked at me like you gave me a wink He's like it was good You're still in trouble You're like what's that good for thanks buddy

Cue the crap you get a patch or something Little beating crappy ass kid. He's the hall monitor for. And that's a little beating. And then a lot of it. One of my favorite stories. Hey, who had the flat tax thing? Oh yeah, what do you guys think about that?

You know that's getting thrown around? I would love that. Can I listen? We've talked about that a long time ago. Let's talk about amazing things that'll never happen. Yeah, exactly. Yes, Alex, for $500. If we make it past World War III, yeah,

let's talk about how awesome. A flat tax would be so amazing for so many different reasons, but one of which is people don't realize just how much time and energy is spent and resources are spent towards playing the game. Figuring out taxes. Playing the game. It's ridiculous.

It's so much, that's why it won't, because there's too many jobs that it would eliminate. There's so many people that have. There's so much bureaucracy. There is. There is baloney. Yes, but it would be. There's so many people that have. There's so much bureaucracy. There is. There's baloney. Yes, but it would be so simple, and I wish it was like that.

Like flat, across the board, no write-offs, no nothing. Here's your, you know, maybe pass a certain income that maybe is like a negative income tax like Milton Friedman used to talk about for people who are struggling, but other than that, like it would explode productivity. Companies would be able to take their resources and invest it in places that aren't just a complete waste.

Yeah, the way it works is you set it up to where nobody gets taxed until you make, say, 70 grand a year. And then 70 grand a year becomes a flat tax. And then it's it. Yeah, everyone's. And it's a done deal. And you just pay it, there's no nothing. You don't have to, there's one line on your form.

How much you make, 10%, here's your tax. That would be a dream. Where did you hear, is that, I mean, that's just pay it. There's no nothing. You're not there's one one line on your form how much you make 10% Here's your tax. Yeah, that would be a dream. Where did you hear is that? I mean that's always like floating around as like people would love no because of the simplicity and transparency Those two things would be amazing because of this new Department of Government Efficiency Elon on X he likes to float the idea and then Chamath Polyapetia. Yeah, he's like seriously like putting energy into like explaining to people. So be a good I mean do CPAs go away completely then like why do you need a CPA at that point? You're right That would mean I feel like it's not gonna be that cut and dried. Of course, because you take no

I mean, so there's always gonna be some type of you know Exceptions and things like that. So for example, a business that has a high profit margin is going to benefit from that. A business that's just getting started and has more expenses than income is going to have enough. No, no, no. Tax on net. Tax on net?

Well, there you go. You need a CPA to determine what net is. Oh, okay. There you go. Okay, so that's fair. Okay, okay. All right, all right. But their jobs are way easier. Oh, okay. There you go. Okay, so that's fair. Okay, okay, all right, all right. But their jobs are way easier. Yeah, yeah.

You know, yeah, 10% net profit. Misinterpreting the code. And that's that. And then for individuals, 10% of your earnings. And it's a done deal. Yeah, what's his name? There was a candidate once that promoted that. He called it the 10-10-10 plan or something like that.

It was like 10% flat tax, 10% corporate tax, 10% whatever. But that would be so, people don't understand this if they don't own companies, especially big companies, really big companies, so much time and energy goes into figuring this out that they could literally hire, some companies, some large companies can hire 10 more people with the money that they spend on just figuring this stupid thing out. Just this alone.

I mean, it would save us a lot of time and money. It's one of the more stressful things that we have to deal with every year. It's super over complicated. Way more complicated than it needs to be. Yeah, totally. But I could just, I don't know. We'll see. You just said that they've been floating that idea around? It's getting floating.

All the people right now that are kind of influential in what seem to be policy, right, because I say seem to be because who knows, they're all talking about like, hey, what do you guys think about this? Maybe we should do something like this. And it's been brought up in the past. Milton Friedman was a big proponent

of simplifying the tax code, as well as my hero in economics. But you're right, Adam, because the tax code is so complicated because it's designed to help their friends. That's right. And take from other people and it's so complicated you can't figure it out unless you're, you know, you got the best CPA and you're in the in-club type of deal and everybody else. And then they use the tax code to trick voters. Oh, don't worry. We're going to give you this. You got the best CPA in the in-club type of deal and everybody else.

And then they use the tax code to trick voters. Oh, don't worry, we're gonna give you this. Don't worry, we'll tax these people. We'll make sure, and nobody knows. Can anybody understand what it is? It's the most complicated thing in the world. I don't know how many pages are in the tax code. It's like thousands.

It's crazy. Yeah, nobody reads it. There's at least thousands, I think, which is anyway. Anyway, one thing I wanted to bring up were signs of too much caffeine. I was, yeah, no, I was, you guys are hilarious with this. There's the obvious signs. You're just looking at me?

There's the obvious signs, like. Irritability? Yeah, irritability, you name your symptoms. Yeah, yeah. This is about Adam right here. Cotton mouth, yeah. Anxiety, poor sleep, whatever. Do you know what one of these are signs of too much caffeine is?

Huge fatigue. You wouldn't think that's a sign, but you get energy crap. I mean, I... Especially midday. So I feel that that's how I came up with this random 600 milligram mark. Like that is the number for me. That's when you start to get the. That's when I get a negative effect from it.

Like if I allow myself to go beyond 600, then 800 makes me feel like shit. 800 is a crash. I don't care how good of a thing it is. It's wild, right? Yeah, it's wild. And I've tested that enough times to know that that's my threshold, and if I really want

more of a caffeine filling, and I'm tired of not really feeling it, and I have the desire to go higher, I actually have to go lower so that I can experience that again. Otherwise, if I just go over that, it'll just be worse. I think everybody has their number. Mine's 400. If I go 400, then I'll crash right around one o'clock.

Like, I cannot keep my eyes I'll be yawning every yes sweet spot for me as long as I manage it well because this climbs up But if I can if I can keep myself sensitive to caffeine 200 250 I'm fire But it always climbs it goes 200 250 300 350 400 and then I get the crashes. What's yours Justin like 2000? Do you know I mean I count the highest I'll go is put 800 but really yeah I don't know so that's for Really strong and really strong, but I don't do that. I know I got a problem when I'm doing that It's three is kind of where I like but a two's optimal, but I like drinking

I just I don't know. Sometimes it just becomes a bit of a ritual thing if I'm about to speak. It's like, ooh, yeah, this kind of just gets me in a zone more so than I feel the effects of it. It's just like, it's... The mental aspect. Yeah, it's the mental aspect. I would agree with that. That's how I feel. You know what I do when I travel to be on other podcasts, because I want to maximize,

obviously I want to do a good job, is Iaper off like I taper my caffeine down for about two or three days smart and then I save it for whatever podcast I'm gonna be on there and it always delivers more impactful. Yeah, it always Delivers what I've been messing around with is the dihex that we get, you know, oh Yeah, it honestly Oh, peptide. Yeah, it honestly, two for me, like capsules, like. Are they 20 milligrams or 10? I'm not sure. Okay.

Yeah, but. Okay, I have some right here. Yeah, I had, I'll start with that just as like maintenance and it helps kind of with memory recall, but then if I really wanna be sharp, that if I do four, it is like laser vision. Yeah, that was the one I didn't notice too much. Yeah, it worked I don't know man. I noticed it a lot like it's it's very impactful. I had more effect from the C max. Yeah

Yeah, that one I noticed I thought the nasal spray was this best one either to say me And then I did the other one to the NAD one Justin that you recommended. Oh, yeah. What was that called? It's NAD nasal spray is what it is. I didn't get too much of an effect from that. That's so popular right now. The NAD IVs, the nasal sprays, the pills, I mean, just everybody. We all did the full on IV.

And we did the patch, we've done the patch too. I like the patch. The IV I didn't patch it in. So that's interesting, right, the IV should be the best. Theoretically, right. Theoretically, the IV should be the best one of all the ones that we've done, right? I didn't like it. Theoretically, the IV should be the best one of all the ones that we've done, right? I didn't feel much of an impact from that.

Nope, nope. The patch is what I've noticed the most. Yeah. So why is that? Why is it just the quality of it? I think it's former because it's expensive. I think when you do the IV, it's one big bolus of NAD, and I don't know if that feels great for a lot of people.

For me, it made my legs feel heavy, which is actually a side effect. I don't like it. But I think the patch is a consistent drip of NAD throughout the day at an adequate dose. But you're right, same thing. Same thing for me. What I haven't done is, and I want to do this, is that the next, because it should be good too if I was getting a cold, right? If I were to take it. So I want to try and take it like on the front end of a cold season right now and see if I slap on it. You know speaking of the immune system and stuff

I was gonna bring up athletic performance benefits of a good probiotic we'll start there right so I predict and I love doing this because You know we like being right. Yeah. No, I love it. No, I like doing this because You know, it's it's it's recorded so people can go back but so strodon this I predicted the next real big kind of supplement push Because the data for muscle building and fat loss or probiotics. Hmm. Really? Yeah The the benefits that you get from pork probiotics was muscle recovery muscle growth athletic performance

Or actually been recent studies you've found? A lot of them, yeah. A lot of them. Yeah, and it's actually better than almost any other supplement. You know, creatine is always the top for natural supplements, for stuff like that. But probiotics, when you take a good probiotic,

you see improved endurance, strength, muscle growth, fat loss, you get better craving response so it's better for your diet, all that stuff. Now the key is, the kicker with this is the probiotic space is so wild, wild west and crazy that the vast majority of them, they don't have enough strains, they don't get where they're supposed to go in the body, or, and, it's a dead, by the time you take the capsule it's dead. You're taking dead bacteria.

So if you've used a probiotic and you're like, man, I don't notice much, it's probably because of that. Probably because of that. Seed, who we work with, is like in another galaxy with that. I mean, it makes sense. We talk about this quite a bit where we recommend that before you go buy any sort of a performance Supplement build muscle burn body fat that you first take care of the essentials You take care of the things that your body is lacking if you have an unhealthy gut or microbiome

Populating it with healthy bacteria getting yourself healthier Makes this make sense that all things gonna run better. Yeah, it makes that all the other systems would perform at a higher level. It's been shown to improve the muscle protein synthesis signal, reduce excessive inflammation, improve insulin sensitivity which is pro fat burning, pro muscle gain, and then of course nutrient absorption and amino acid utilization. So you eat your protein, you're going to get more amino acids to your muscles when you take a good probiotic. And again, there's not a lot of good ones out there.

Seed is the only one that we recommend. But yeah, that's what the data show. Now it's back to immune system. Healthy gut, healthy immune system. Strong, robust immune system from having a healthy microbiome. Having an unhealthy microbiome is like, your immune system is hampered. It doesn't have the same ability to fight off viruses and bacterial infections. So, we have a shout out?

Yeah. Doug has a shout out. Yeah, I do. Lioness on Prime. So, I watched the first season last year and then the second season is up now. It's mid-season right now. What's it about? Is it good?

So, yeah, it's a woman who runs this kind of clandestine unit of the CIA. Oh. Mercenaries type of deal? Yeah. Oh, wow. She's a badass. Is it a true story or is it fiction? No, it's totally fiction.

It's fiction, but they do a good job. Like, I watched last year's. I haven't watched yet. I will. I'll get around to it. I'm in a silo right now with Justin, but I will watch Lioness because I did really like it. And if I remember correctly, they just did a good job of,

you know how sometimes the action hero movies can go like? Too fake. Too fake and too at the top? It feels believable Right. She's a badass. It's great storyline. She's not kicking 12 dudes ass. Yeah, it's not like just so it's not it's very believable Like at least that's what I remember why I liked it. So is it still like that? Yeah, it is and the the characters are a lot of fun. That's a great cast I mean, yeah, Cole Kidman's in it Zoe Saldana is in it, so it's a good cast

and yeah it's very well done. It's Amazon yeah? Amazon yeah. Plunge.com makes the best ice baths you'll find anywhere. It filters water, it's clean, it feels good. By the way ice baths boost your immunity. They're great for your skin, they help with seasonal depression. They also give you tons of energy. Go to plunge.com and go use the code MINDPUMP for $150 off. All right, back to the show. Our first caller is Jessica from Montana. Hey Jessica, how can we help you? How you doing Jessica?

Hello. Hello. Hello. So I heard there's a little bit of a delay, so I'm going to try to kind of get everything out here in one go. But I wanted to start out by saying thank you. I found your podcast at a time in my life where I really needed it. My love for long distance trail running shifted into feeling like I had to run to maintain

my weight. I was in a cycle of under consuming, over training and that led to binge eating. Then out of fear of weight gain, I would repeat the process. My sport had become emotionally and physically unhealthy and I knew it wasn't serving me, but I was terrified to quit for fear of weight gain. Your podcast really helped me get out of this cycle. I needed to hear from professionals over and over that cardio, overtraining, and food restriction

is not the answer for health, performance, aesthetics, or sustainability. So thank you for what you do and the message that you spread. My question is, how do I gain strength in my legs? I can currently bench more weight for more reps than I can squat. So I'll try to give you some details for context. I've been lifting for five years and completely quit running a year and a half ago. I struggle to get a connection to my quads, but have no problem connecting to my glutes. Even after purposefully gaining weight and hitting target protein for over a year, my

squat has not improved. I can back squat 65 pounds for five reps below parallel before my form starts to break down. Some contributing factors, I have a short torso and long femurs. I've been told by PT's that I have hip impingement and possible labral tear. I've also had other issues including right meniscus tear, plantar fasciitis, Achilles tendinopathy. Luckily everything but my hip has improved

or gone totally away since I quit running. So knowing that I have instability and mobility issues, I've been trying to exercise, trying to do PT exercises, 90-90s, compass stretch, band walks, single leg strength training. I know I'll most likely always have some limitations, but how can I maximize strength gains for my body? That's great. So, this is typically, if you're hitting protein and you're eating adequately, okay, so you're

eating enough calories, so that's out of the way, this is typically a programming issue. It has to do with your workout and maybe how we can put a workout together for you that can lead to better strength gains. People who have hip impingement issues, which you know, short torso, long femur, it's typically more common. You tend to see people who thrive and running sometimes have an issue with some of the stuff. Split stance exercises are typically great and then front squats are really good if you feel a challenge connecting to your quads and there's really no issue with perfecting

and practicing front squats over back squats for a little while. Are you following any of our programs Jessica? I'm not currently. Map symmetry. Yeah. Yeah. Let's put you on. What is your current routine look like first off? How many days a week are you strength training and what does the frequency of let's say squatting look like first off? How many days a week are you strength training and what does the frequency of let's say squatting look like? Sure, so I'm kind of switching I switch things up I still hike in the summer because I like to get out in the mountains so in the summer I've been doing more like full body three times a week focusing on compound exercises.

And now I'm kind of shifting into upper lower split. So I'd say I do at least four days a week. Okay. Of strength training. So hitting my legs twice a week. And then what are your, what does your caloric intake look like? What do you, what is your maintenance

or what are you trying to hit on a regular basis? Yeah, I don't track super strict because it just puts me in a weird head space, but I'd say I average probably around 24, 2500 a day. Okay, that's good. And then it said here- I'll go up from there if I'm more active. Okay, and it said in your email that you're maintaining between 15 to 20% body fat? Yeah, I don't really know where my body fat percentage is at.

All I have access to is I have an in-body. There's an in-body scan that I've done and that says I'm at 12%. I think that's super low and then my home scale says I'm like 23 to 25 percent so on the same day like all over the place are the pictures that you sent us are those recent yes so the one where I was kind of in my calorie surplus and a little heavier, that's me like 80% of the year. And then the leaner one is, that was like a month ago. Okay. You're, I mean, you're, you're very fit. You're very lean. Yeah. This is probably a programming issue. By the way, some people just don't do well with, with the back squat.

I'm assuming your deadlift is probably pretty good. My deadlift is pretty good. Yeah. I feel like the mechanics on my squat are just really uncomfortable. I just don't connect well. I don't feel tension. It just feels awkward. Now you obviously bulked up and then I'm...

So we have two pictures I see you when you were bulked up and then the more recent one where you're leaner You you didn't you don't think you built any muscle during that bulk Did you do like a body fat test before and after and you saw you didn't build muscle or what? I mean sounds it looks like you're doing phenomenal. That's why I'm asking Yeah, the in body scan kind of stayed the same asking. Yeah, the, the in-body scan kind of stayed the same. Um, like if anything, when I did the,

when I did the little mini cuts and did it in-body scan, it said that my fat went up by like 1% and my muscle mass went down. Well, it sounds like you have a lot of instability restrictions that need to be addressed, which I'm glad that you say that you've been going through a lot of these mobility drills. I do think really hyper-focusing on the squat and the mechanics of the squat with low load with that and really adding that tension and being able to kind of sit in the squat and Work your way through that is gonna be very beneficial for you obviously, you know Sal brought up like split stances and

That's gonna help with stability issues with that particularly but one thing I'm pretty sure you're probably you haven't and you tell me if I'm wrong if you've done like low reps In terms of like, you know, ones to three rep sets. And that would be something too, once we build your confidence up and stability, you know, that would be like a whole new avenue for you. Strength wise. Do you ever train in that low rep range? I do sometimes, I probably say my lowest is like three to five reps just because I don't want to get injured.

But I guess one of my questions with that is because I was like, okay, should I drop the weight even further? Because I'm only doing five reps with that low weight and try to just do like body weight squats or should I do higher? My other thing is like, I'm really caught up on trying to get almost like as to grass squats so am I better off doing higher weight and doing like a box squat because if I stop my squat like right at parallel or right before parallel it's a hundred times more comfortable for me. Of me. And I have way better connection to my muscles

and any time I drop further, like parallel or below, it just gets like, everything shuts down. Can I watch you squat from the side? I have a feeling that you're, there may be an ankle mobility thing going on. Would you mind doing a squat for us, like side view? Yeah. Thank you.

Just back right up to that door. A little bit further. Go a little bit closer. Oh, yeah. There you go. There you go. Right there. Oh, yeah.

Look at our external rotation. Yeah. So OK. So I got a couple suggestions for you that you could try. So we got to work on ankle mobility. In the meantime, elevate your heels, either wear squat shoes or you can stand on a couple five or ten pound plates under your heels and you'll feel it more in your quads. And front squats will help with that as well.

It'll keep you upright. But there seems to be a little bit of ankle mobility going on which is why you're throwing so much in your hips. Your feet want to turn be a little bit of ankle mobility going on, which is why you're throwing so much in your hips. Your feet want to turn out a little bit. A lot of people with long femurs, this will be an issue. But I would work on ankle mobility, and in the meantime, you could squat with your heel slightly elevated, and that'll put more of the emphasis on your quads. Just to build strength there and really hold at that bottom position as you're doing that to get that kind of muscle firing and recruitment there.

That's the biggest focus is to get you strong in the deep part of that squat. So we've already told map symmetry is the program. Let's start there. Yeah, I'd like to see you do map symmetry. Towards the end of map symmetry, there is the bilateral work at the end, which will be great for you and anytime that you do any you know lunging Bulgarian squat anything squatting or variant of that I would wear squat shoes for now but also make it a practice to be doing your combats and I think you're gonna

see a huge difference just by laying the heels be elevated a little bit. You could tell because of, and I don't know if you feel this when you're squatting, but the way your feet externally rotate really wide. Trying to find stability by bringing them out a bit. Yes. Some of that is my right hip. If my knee and my foot tracks more to my midline, then I get a ton of pain in my hip. I can't ride a bicycle because if my knee's tracking in line with my body.

You could test this out. You could test this out, Jessica. You could try squatting again and putting one of those pillows under your heels and seeing how you feel There's like looks like there's a pillow there on the if you put that under your heels And so your your toes are on the carpet and your heels are on that and then test out your squat again See how you feel That might not be enough yes, you're gonna smash her down yeah, I might give her down. Yeah. It might give her a little bit.

Yeah, it'll give her a little bit. I think I've tried. I mean, already. I've tried squat shoes and plates at the gym, and it still, I feel like it helps, but it doesn't. It's not gonna fix the problem. It's not gonna fix the problem, but if you feel a little bit of a benefit,

then we're moving in the right direction. Okay. Yeah, and then so map symmetry will be a great program for you. And then in the future, when you're going to bilateral and you're trying to connect to a muscle, you can isolate that muscle first, like leg extensions or sissy squats for a set or two, then go into your squats. Okay. And it tends to help change the form and technique

so you can emphasize the muscle that you're working on. As far as your strength is concerned, here's the deal. I wouldn't worry too much about the discrepancy. I know you're supposed to squat more than you bench, but looking at the pictures that you sent us, you have a very balanced physique, and I can see that you probably deadlift pretty well, which is okay.

Typically, people who deadlift really well tend to also have challenges with squats, so it's not that big of a deal. But if you're noticing, if you're just, and I get it, you want to get stronger at the squat, and I think we could solve that, I really do, but don't worry too much about the strength discrepancies because there's differences from people, from person to person, and it doesn't always mean something. Yeah, it also also sounds like too like if you put a little more emphasis on your adduction and your internal rotation so you've been doing 90 90s but to do the 90 90 with that emphasis on the internal rotation and get that back heel kind of up and you're smashing into

the ground also too like a rubber band would be great like for a primer before you do a squat doing some some adduction with that and some reps there just to get that To respond appropriately so it stabilizes you a little bit more I'm glad Sal said what he said because I think it's important to commend where you're at your 40 year old woman in incredible shape you do have great balance and symmetry you came from a place of you do have great balance and symmetry. You came from a place of over training, under eating. I think it's important you know that, right? That you're doing really, really good. I mean, really, really good. If you were a client of mine, I have a feeling this is something I'd have to remind you as you're wanting to do more and say like-

Especially from running for so long. Yeah, yeah. Exactly. When we pulled out a picture that was not assuming, I did not think I was going to see a picture that looked like that from what you did. You're very muscular. But you said you'd come from, I did not think, you look built, you're very built, and you got good balance, and you're in great shape, doing really well.

I mean, not everybody's gonna have the best squat in the world, the best, I mean, we can work towards that, and absolutely, I think the advice we gave you is the right advice, but also reminding yourself kinda how badass you are too is important. Thank you. So quick question, is there, when I do work on squatting, should I keep trying to pursue that full depth, full range of motion versus just like just a parallel.

Yeah, below parallel is good. Just a little below parallel. You don't have to go all the way down to the ground. But you should practice mobility to go all the way down to the ground. But you don't have to strength train necessarily in that way. Okay.

Yeah. Okay. Yeah. Okay, and then do some primate with like leg extensions and some. Yes, yep. Okay. Absolutely. And then do some priming of leg extensions and some. Yes. Yep. Okay. Really, really.

Yeah, because I do feel my quads if I do leg extensions. Of course. Yeah, that'll help. And just make it a ritual, multiple times a day, you get down and you work on that combat stretch. I think you're gonna see a big difference by really putting a lot of energy and effort into it. And it takes time, you gotta to be consistent with it, but

You'll see progress there. So just stick stick with it. Do it multiple times a day every day Obviously do it before you go work out but make a habit of getting down there and doing that more often Okay, all right awesome, thank you we're gonna send you symmetry Awesome, thank you so much. I'm excited. Thank you. Thanks for your time guys. Bye. Bye Yeah, I'm glad we get sometimes questions like this where it's it's more nuanced a little bit more challenging You know, she's consistent. She's doing a good job when asked her her programming not bad full-body workouts Yeah, she has good ideas good ideas. You know, she sent two pictures. I'm glad she sent one where it showed her in a surplus versus one where she was leaner.

Looks like she knows what she's doing. And there are gonna be exercises that you know, some you're gonna have sometimes, or just not good at them. Doesn't mean you give up on them, but don't get too obsessed with, oh I'm not, you know, I should be able to do this much type of deal because there's some you know body dysmorphia there's some different different body types I should say where you're just not gonna do as well at some lifts and that's fine. Do you think that she has a poor connection to her quads or do you think those fuckers are just so trained because she's done so much running for so many years

that they're just, they're conditioned to handle. Have you ever trained an ex long distance athlete? I mean, and you get there. They take all the breath. Yeah, it's interesting. So I think she thinks she's disconnected from there. I think what's going on is that those things are, she's trained on her quad.

Running is quad done. Lots of endurance. That 65 pounds of squatting ain't shit for them quads. But it's challenging for her glutes because maybe she didn't do a lot of posterior stuff. And also she doesn't feel the burn that she made. Exactly. And so I actually think that this isn't a I'm disconnected

from my quads like she might think it is. It's because they have been conditioned to take a beating for so long, that 65-pound squat ain't shit to them. It's just they're going to take more before you really start to feel that. Doesn't mean that the advice changes by any means or what we said. It's very obvious to me there's an ankle mobility because, I mean, she had extreme external rotation on the feet.

Yeah. I mean, if she's feeling her knees already not tracking properly, like you gotta do the work. Like you gotta find that stability there. And what's interesting to me is sometimes you see this, like I have hip impingement, you put him in a split stance and it's gone. Even though the front leg is doing the exact same thing it would do in a squat. Yes.

And so that tells you right there, it might not be a structural issue. There may be a mobility issue that's going on. Otherwise you would still see the impingement. I think so. Our next caller is Mackay from New Zealand. What Mackay, what's happening, dude? Hey, so, um, I just wanted to say, uh, first of all, thank you for everything that you guys do. Um, I've been listening for like over five years now and just like, um, not only like all the fitness

stuff that you guys talk about, but even just like being a good man and all the parenting things I like in future and right now, it's just all been very helpful. And I just love listening to your podcast every day. Thank you, but essentially, for my question, I'll just read it off here. I've reached out before, but unfortunately I haven't been able to make much progress in my fitness journey. And I feel like I've reached a tipping point and I need quite a bit of help. I'm a 19 year old physiotherapy student with a history of an eating disorder and have been diagnosed with hypogonadism as a result. I'm currently on testosterone therapy and while I have a passion for the gym and love

going every day, I know that my approach may not be very conducive to gaining muscle and improving my overall health and fitness. Despite understanding the importance of recovery I struggle with being accountable and staying away from the gym long enough to allow my body the rest it needs. What's worrying me the most is this may impact me for the rest of my life due to my low testosterone and low body weight and I'm worried that I'll never be able to be at a healthy weight or reach my strength potential. Being a physiotherapy student passionate about fitness, I feel like I know what I need to do, but I just can't bring myself to do it.

The gym has become my safe space and it keeps me sane, but I also fear that my current routine is holding me back from truly progressing. So I was wondering if you guys had any tips or ideas on just to help me get through this. Yeah man, who knows about the struggle around you? My whole family does. Okay, and how are they, that's good. The reason why I asked you is,

these things tend to flourish in the dark. So the more people you can talk to, the more people you can involve that are around you, that care about you, the better. So I would let people know, including classmates, people at the gym, because it helps a lot when you look at the data on something like this. If it's kept a secret, or you go places where nobody knows, that's when things tend to get much worse. The second thing I would say on something like this is the best success I ever had with anybody dealing with this type of body dysmorphia

was to, it was very hard to take their focus completely away from the gym. So what I used was a bridge and the bridge was usually strength. So I did have some success with some clients where I would say, okay, let's take that obsession with the gym and let's now point it towards getting stronger because it's hard to under eat and it's hard to over train and get stronger and so that that was a great bridge for some people not everybody but for some people so the focus may be power lifting and how strong can I get on these lifts and that's the thought that's the thought

that's the thought process that's the focus whenever you start to think about the gym you start to think about working out you direct your your ideas and intention towards strength how much I can gain now that can go wrong too but that's later on down the line we need to get you out of this what you're doing right now which is yeah you know, under-eating and over-training. And focusing on strength can sometimes help with that. Mekai, are you seeing a counselor or a therapist through this process?

And the reason why I ask you that is because this is not a programming issue or anything related, really the exercise stuff. It's normally a control thing in your life and something that's deeper rooted than anything that the gym is going to answer for us or how we work out or how we necessarily eat. And so that's gonna be getting to the bottom of that

is going to solve this before any sort of fitness advice is going to solve this. Yeah, I have been to, I account currently not seeing you on, but I have in the past. Before I went before I left for university, I had been seeing someone for about three years. But that was more was very focused in on the food and the eating side of things. There wasn't much much focus on exercise or the fitness or anything like that and ever since moving to university obviously I

had to move away from home and that's kind of just dropped off as a result so have you have you got to the bottom of why like where it stems from um not exactly um it's control yeah we think it's control of course I think it's control just controlling what I what I eat what I do yeah I think it just me, I have very bad anxiety as well. Like this is a pretty big thing for me coming on here. But yeah. You're doing good. Thanks.

Is working with somebody available to you still? Ah yes, probably. It's a great idea. It's a really, really good idea to work with someone on a weekly basis. I think that that's, I mean that would be the first step is to continue to work with someone. The second, do you have a spiritual practice? I wouldn't say I have a, it's a bit complicated. I don't really have a spiritual practice but I do meditate every morning. Okay.

The control, there's a myth of control that we live in the world. And when you look at the data on some of the most effective methods and ways of helping people get rid of that, that grip, that tight grip on something that doesn't exist in the first place, is a spiritual practice typically. Okay, so you're a physio student, you sound very logical. Meditation is moving in a spiritual direction, but it doesn't have the higher power element of it.

And that can alleviate the the the the feel of or the myth or the lie of I can actually control things and I have all this ultimate control type of deal so if you're open to spiritual practice I would start looking in that direction as well and being a smart kid just study it just being a smart kid just study it it. Just being a smart kid, just study it and see if that helps you. But definitely work with someone on a weekly basis. The 100%, you gotta do that.

And then from a training perspective, if you're open to trying power lifting and putting your energy towards strength, that's where we could help you. But Adam's right, the gym isn't going to solve this at this moment. You definitely need to work with somebody. You've alluded to why too. It's very obvious that you've been listening to us for four years too.

So I'm sure you've heard us communicate the message around strength training. You know. So when you started off with the like, you know what you need to do yet you're not doing it, right away tells me this isn't like a Solvable problem for us like where it's just like hey do these exercises or do this program and this is gonna solve your thing And why having somebody to communicate to is because the things That keep you from doing what you already know you need to do have nothing to do with

Lack of knowledge and it has more to do with being reactive to emotions and other things that are going on. And so just being able to have the right person or a person to communicate to on a regular basis, they'll help keep you out of that emotional reactive part of your brain and stay focused on logically approaching your health and fitness journey versus which is reacting. And so it's not a matter of like you not knowing. You obviously are a smart kid. You know what you're doing. It's more than that. It's deeper.

Yeah. Getting it out is very, very therapeutic, very helpful. You know, if you write it, if you meet with somebody to be able to express it so you don't keep it intrinsically, which, you know, obviously that leads to anxiety and all these other things. Mekai are you in our forum? I don't think so. All right look I'm gonna put you in our forum I'm gonna send you MAPS Power Lift and then I'm gonna have you come back on in 30 days. Would you be open would you be open to following MAPS Power Lift for the next 30

days and then come and check in with us? Yeah, just just for some accountability. Yeah. Yeah, I wouldn't yeah. Well, that's my main problem. I don't have yeah Yeah, that's the main problem. We'll hold you. Yeah, that would be amazing. We'll hold you accountable So and on top of that just I want to emphasize what Sal said about that forum is such a great community I'd love for you to introduce yourself when you come in there and engage because I know for a fact there's at least two people that I've spoken to before that have gone through something similar that's in that forum. So you're not alone and you're definitely not alone if you got us and that community. So would love to hear you in there. Tag us, we communicate with everybody in there, so we'll help you through that process, okay?

Yeah, that sounds amazing, and thank you guys. I just have one caveat with that is, I'm actually going away on holiday with my family for 10 days on the 1st of December, so obviously I won't be able to do the powerlifting program one way or the other. Enjoy yourself brother. Enjoy yourself.

Let's do this, let's do 30 after the 10th. So 40 days from now we'll have you on the show. So we'll give you 30 days to start. How's that sound? Yeah, that sounds good. Okay. Yeah, and do you have any, just one last question if you don't mind, it'll be quick. Um, just with me going to Fiji, do you have any advice on just like how to deal with just like trying to relax and enjoy yourself mentally while on holiday? Like, because for me, I know, yeah, it'll be difficult, you know, not having access to a gym and kind of just,

yeah, that sort of thing. Are you a reader? Yeah, yeah, I love reading. I'm into reading philosophy and I've actually been reading a lot about religion lately. I got books for you. So do I.

Let's give them a couple suggestions. I have one for you. C.S. Lewis, mere, let, let me see. CS Lewis, mere Christianity Just if you want to start looking at spiritual and just look at the data on how it helps people so stay open-minded He's an intellectual so mere Christianity great book. Do you have one Adam? Yeah, I do John C. Maxwell developing the leader within Sweet where are you Justin? Maxwell, developing the leader within. Developing the leader. Sweet.

And where are you, Justin? Mad Magazine. Start with those two and if you knock those out, if you knock those out, I got a whole bunch behind it. I tell you what, we'll ask you what you think about those. Stoicism book would be great. Oh, there you go. Meditations by Marcus Aurelius. for that would be great oh there you go meditations by Marcus Ray like this really is there you go I've read that

one but I'll read it again read the two that we sent I'll be great so art of not giving the fuck we talked to him 40 days and you read those two books and you started power left we'll give you some more yeah I'll keep you busy you message me in that form and let me know when you knock out books I'll keep you busy for a while now sweet thank you guys I appreciate that hey say like it means a lot like words can't even express how much this means to me so I just thank you for everything. Means a lot to us that you reached out. That's right excited for you bro we got you. Alright thank you. Take it easy.

Heartbreak yeah heartbreaks but he's just you know he reached out you know that's that's courageous. Big stuff. He reached out. That's courageous. That's big stuff. Yeah, he's on camera. He's talking about what's going on. I don't know if you guys read the rest of his email, but his family's been through some tough... Sounds like it.

I didn't, but it was obvious to me. It was obvious that he's had some... He lost a sister to a rare form of cancer. Little sister or older sister? I don't know. I don't know. I mean still it's tough and he's you know when you're in that loop you know I've been in loops

before you get stuck in a loop of a behavior that you're aware is not helping you but for some reason you can't stop that loop and that is a tough tough place to be in. It's like you feel trapped. So, and if you end up watching this, like if you stop it, the longer you stay away from it, the easier it gets. But that initial period is really tough. You have to will yourself all the time.

And it's not of, you know, this is not a lack of exercise knowledge, or nutrition knowledge at all. I mean, he said right away when he opened, I was just like, okay, this is definitely not. This is not a ignorant thing. Yeah. This is definitely not not oh yeah I think yeah, this is not me. Oh, man. You've been doing that workout switch to this one This is gonna solve your problem. No, I mean I hope that he gets connected again

I mean hopefully we can help out a lot in the form. I put him back on the show because I know he'll you know Yeah, so I hope he I hope he does engage I do know there's at least two people in our forum that have gone through this Yeah, so and I know for sure one of them is thriving on the other side I haven't seen the other one in a long time But I hope that he reaches out opens up because I think they would it would have a lot to say communicate to him the next caller is Jason from North Carolina Jason what's happening?

Hey guys, how you doing good good. How can you help me? Thank you, man when I wrote this I had a shoulder injury Hey guys, how you doing? Good. How can you help me? Thank you, man. Um, when I wrote this, I had a shoulder injury and, um, I'm doing pretty well now anyways, but my question was around BPC 157. We hear so much about how good it is. And I guess the question was, is there any risk that might come along with BPC 157? I can be specific if you want. Yeah, please. So I know that it helps with growth. So could it in effect, if I didn't know it, could it aggravate a tumor that I may not have, didn't know I have, and make that growth?

That's a great question. So here's the thing with some of these peptides, the data, human data is somewhat lacking. Okay, so we'll start right there first. Number two, none of us are scientists or doctors, so we're gonna talk about what we've read and what we understand, and some of the people that we've interviewed who are experts in this field and kind of what they've said about this.

So the concern is actually a valid one, right? BPC-157, it speeds up or promotes blood vessel growth to the tissue, accelerates healing. Like could this potentially cause a tumor to grow or grow out of control? Very complex question. The research on or the opinions on BPC and cancer are divided. In some ways it could theoretically, in other ways it could

actually be anti-cancer. In fact, it's getting researched as a potential cancer treatment. Now here's why cancer is such a complex topic. A diet that builds muscle is healthy. In the context of certain cancers can promote cancer growth, right? Cancer grows from carbohydrates, it grows from proteins, it can grow from stimulating mTOR, but in a non-cancerous environment, mTOR builds muscle, it's healthy, speeds up recovery. Testosterone is perfectly healthy, obviously. If you take a bunch

of testosterone and you have a testosterone sensitive tumor, it could cause the growth of testosterone. The other thing to consider with peptides is peptides are naturally occurring in the body, so this is not a drug that was created to kind of shoehorn itself into a receptor. This is a peptide that your body has, it has safeguards against, it's going to do what it naturally does in the body and the side effects of many of these peptides are so low as a result of this. So that's a very difficult question to answer but I can tell you that the research right now, there is research right now on its potential

anti-cancer effects. So, but otherwise I don't have the answer for this. I will say this, if you have cancer, I wouldn't use peptides unless you're working with a cancer specialist. Because if you already have cancer, all bets are off. Your high protein diet may not be a great diet when you have cancer or other types of things

that are considered like antioxidants in the presence of cancer might not be good as well. That might actually cause the tumors to strengthen. So my point is like in the context of actually having cancer, I wouldn't take anything unless I'm working with an expert on in that context. Hope that helps.

Well, as good as you guys are, I appreciate you. And I thought I would throw this question at you because at the time my shoulder was, I mean, it's the worst I've ever had. I couldn't even get it parallel. I mean to the ground And I just set aside any overhead lifting for a couple weeks and did some you know Exercises I could find on the internet and eventually it went away and I'm doing great. Awesome. Did you ever really? I really was I was thinking of that BPC 157 at that time

Yeah, did you use it did you end up using it? that BPC 157 at that time. Yeah, did you use it? Did you end up using it? No, I never did. And I guess it was for that reason. I just thought, you know, I already have a wife with health problems and I didn't want to make my life worse. So I figured I'd just take the long road and rest it out.

Yeah. But just because of the potential, but it sounds like a phenomenal peptide. Yeah, and again, there's interesting, there's research on its anti-tumor effects. A lot of peptides that are pro-growth are actually released when you have a tumor to prevent tumor proliferation. So like some of the thymus and peptides, which are pro-recovery also. Like the thymus will release them to stop proliferation of a tumor.

So it's interesting, same thing with hormones, right? Like having healthy growth hormone is great. You have a tumor, probably not a good idea to have high levels of growth hormone. You know, estrogen, healthy. But when a woman has, you know, breast cancer, they often block her estrogen to, because it could contribute to the growth of but low estrogen right naturally could contribute to certain cancers same thing with testosterone and growth Hormone other thing so it's a very complex

It's it's not as easy as you know, it's it's it's pro or against and again We don't have a lot of data to support one or the other Well, I appreciate you guys's integrity and honesty you got it. Thanks for calling in man. Thank you guys. Yep thank you man. Yeah that's just the thing with a lot of these peptides or hormones or like you'll see like I really hate these articles that are like you know mTOR is the key to longevity keep it low low mTOR all the time means you don't build muscle you lose mobility and strength and muscle is very strongly connected to longevity so what do you make of that well if you have a tumor let's not get mTOR going through the

roof but if you don't probably good idea to keep it up but it's not as cut and dry as people think yeah I feel like if you are Concerned or worried that you may have something like that. I wouldn't even why risk it Yeah, I mean he made the right decision in my opinion if it's something that he's concerned about As as amazing as BPC 157 is and has been for me and like I've used it that way In the context if that was in the back of my mind that I was afraid that I might Have some sort of cancers to where I don't want there's no way I'm fucking taking anything That's not literally from my doctor. That's prescribing that to me telling me that this is fine like not worth the risk whatsoever, but that's so

Such a tough question to ask because of how little information that we have we haven't been around that long enough for humans So I mean we know the experts in the space thankfully they can kind of pass this stuff down But I mean if you got more into like the actual protocol for his mobility moves and everything else to keep his shoulder integrity In tact we could have gone into that but he was very concerned with the BBC I would love to hear dr. Seeds communicate this so it'd be interesting to hear how how he... He's not worried, I've asked him. Oh you have? Mm-hmm. Okay. He thinks it's protective. And like I said, I've read a lot about these pro-recovery peptides. Right. And they're getting research for cancer treatment to help with the chemo and to help with the... So it's not as easy as, you know,

like I said, super complex. Cancer is very, people think it's very cut and dry. It is not, man. It's one of those difficult things to treat. Our next caller is Stephanie from Alberta. Hi Stephanie. Hello. How can we help you?

Hi there, how's it going? Good. So I discovered your podcast about a year ago. Just started my fifth program with you guys. I've completed anabolic performance, aesthetic, muscle mommy, and now I just started strong. Before your programs, I was doing lots of HIIT workout for years, running marathons,

trying every diet under the sun. Your programs have definitely been a lot more sustainable for me and taught me that I don't need to workout six days a week to get the results and that food is not the enemy. So a little bit about myself. I'm 35 years old, work as a flight attendant. I've been seeing a naturopath for years trying to figure out why my hormone levels are basically almost in the post-menopausal stage. My blood work levels are great. My thyroid is functioning properly. We just figured out that the culprit is stress. So since finding that out in September, I've spoken to a therapist, changed my flying schedule

because well flying overseas is very stressful on my body due to lack of sleep, time change, food, all that kind of stuff. And then I reduced my flying schedule. So I'm currently consuming 1800 calories a day. I do track my macros, so 158 grams of protein and higher fat and little less carbs. When I started your programs a year ago, I weighed about 138. Today I'm 157 and I'm 5'3". My diet's mostly meat and veg. My lifts have definitely all gone up in the past year.

Definitely seeing a lot more definition, but I'm not as lean as I used to be. I'm also struggling to figure out what my proper calorie goal would be. I know I've heard you guys saying 17 to 1800 calories is not enough, but I'm also scared to go up on calories knowing that I'm like I'm feeling a little bit more plump so and then as of November 1st I've been doing making sure that I hit 10,000 steps every day. I've definitely noticed my stress decreasing and I do get about seven to ten hours of sleep a night so regardless the number on the scale because I don't really care about the number I'm just just curious, should I be changing my macros

or my gaining fat or up in my calories? You're still low. Yeah, we have to reverse diet before we put you on a cut. You also look like you've got great muscle. Yeah, no, the weight you did put on, we're looking at your pictures now, they just popped up right now. The difference of your year is like night and day. you put on some good muscle and yeah how's your strength

uh great it's like yeah uh lifting lifting definitely a lot heavier than they did a year ago i mean you put on you put on a muscle you put on a look and you could tell by your waist your waist and i can see your abs still and, and you've put that weight on. So you've put good weight on. You might have really good muscle building genetics too. Yes. Were you an athlete when you were younger? Not really.

Yeah, you might have some of the muscle building genes that you didn't know. Yeah. Which is kind of cool. Oh, doesn't run in my family, but I'll take it. Yeah, it's great. You know, I mean, great progress. And I bet you're way stronger. Yes.

Yeah. Can you give me an example of a lift, what it was before and what you're doing now? So my hip thrusts now are up to 375 for five reps. My bench press is 135 for five reps. Wait, wait, wait, wait, wait. I don't lift 235. Yeah, forget it. You're fine. Wait, hold on.

You just need a few... Wait, you bench 135 for five? Yes. Yeah, I hit the nail on the head. You've got some bodybuilder genes that you didn't realize. Yes. All right, so here's what will happen if you do a reverse diet. You're just going to build muscle and you're going to get a much faster metabolism. I wouldn't weigh yourself because that will freak you out because you're somebody that

can have some good muscle on your body. But I would do a nice slow reverse diet. You can add 100 calories a week if you want and your weight probably won't change much. You're probably just going to see yourself get stronger and stronger and stronger. Once you get up to like the mid 2000s then we can cut from there but I can't cut you from 1800 where you gonna go from it you're gonna go yeah yeah and you're in your you can tell by your numbers the way your body's responding last year your body's begging for it I'll tell you so these are

generic numbers because obviously I don't know but a good goal for yourself is to get somewhere around 26 to 2700 calories Okay, work your way up slowly, but not from now to there right now 1826 1800 to 1900 1900 to 2000 2000 so it's gonna take months to get to that number but that should be the goal is to get to that number and then I bring you right back down to 2000 and Watch you get shredded eating more food than you're eating right now Yeah, that's what would happen

So you just kind of have that vision of don't weigh yourself don't freak out focus on continuing to get strong Which you already are and continue go that that path by adding 100 calories every week Once you start getting that 26 2700 calorie range whack pull you back down the other direction watch what happens Yeah, you got you have really good muscle building genes to get that much stronger, be able to lift what you can at 1800 calories. And in a year? With hormone issues?

Well, it's funny, because like, yeah, well, lots of hormone issues, but I just like, I don't feel any more, like, I don't feel more hungry, like I just, I kinda just eat the same thing every day. And I'm just happy. You will, you will. As you start to reverse diet and get stronger, you might stimulate your appetite a little bit.

But 100 calories, you just go up 100 calories. We could also do this to make sure that happens. We could shake it up with the type of training you've done. So we could do something super. Well, she's in strong now, which is great. Yeah, that is a good move right now. I like strong. I do too. I would like power lift after that.

Have you done power lift? No. Oh. Follow that up. And then symmetry would be great too. Those are your next programs. We'll give you power lift if you don't have it and then after that symmetry. Okay sweet. Yeah. Sweet, thank you. And again just 100 calories. Go up 100 calories for a week or two then do it again. Week or two. I don't think you're gonna gain weight on the scale. I think what will happen is as you build muscle metabolism will kick in. You'll start to get leaner. So you get this little transfer fat muscle, fat muscle. And then like Adam said, when you get to that nice mid to high 2000 range, then you do the cut and then watch what happens. And then I'll just level out at 2000. If you you're happy, if you're, if you're happy there, I mean, that's a, this is,

this is the part of, you know, if you were my client together, we figured that out. Like I also want to put you in a place where, I mean, we, we want to have metabolic flexibility, in other words, to where you can have a weekend out with the girls, we can have a birthday dinner, or we can have a nice Friday night and have dinner and steak and dessert and be okay and not feel like a bunch of body fat comes on. In order to do that, we gotta have your calories high enough that it doesn't overspill

like just from one bad meal. And so we wanna have that. I also want you at a place where you're satisfied. I don't want you stuffing your face. Like if for 2,700 calories you're like, oh my God, I don't know, this is way too much. Then we can cut. Then I wanna, want to cut you back down the other way. I also don't want you feel like, you know, 1800 calories goes fast. I mean, I could be at 1800 calories by noon. So I also don't want

you there where it's like, oh shit, it's so easy to get to 1800. I have to have all this lean meat. I can't even have a juicy steak or have something that has higher calorie because it puts me over my. So, you know, together we figure that out. There's no, you need to be at this certain amount. It's just a suggestion for you to move your way up to 2700 and then come back down. And then we land you somewhere where you feel happy, where you're satiated, you have good energy levels,

you're lean like you want, you're strong like you want, you have metabolic flexibility, and you and I together have to determine that, not just me telling you where you should be. Okay. Sounds pretty good. But I would love to hear back from you after you give it a couple months of doing this. And I would-

It's an update. Yeah, I'd love an update. I'd love to see where you go. I have a feeling you're going to get strong as shit. It would be awesome. I'd be a fun client. Yeah, yeah. Yeah, you would be.

And then one last quick question for you. I'm a little old school, I'm still using that pen and paper to track all my weights. Do you guys actually use an app or have a proper app to track everything? No, if I track ever, it's pen and paper. I'm pen and paper also. So you're talking about a bunch of old school people. Yeah.

We have a shit for that people yeah uses a stone tablet and a chisel yeah perfect it works yeah all right well that's all the questions I have perfect thank you guys have a good one yeah pro one year she has no idea that she's got she's got those muscle building genetic the fact that she built that much muscle on 1800 calories her body fat She wasn't leaner than the other ones who just skinnier cuz she had less. Oh, I mean you could still see her abs You see her abs after putting what was it 20 30 pounds how many pounds you put on? Yeah, she was like 20 pounds she put on 20 to 25 pounds in a year's time Well together by the body fat a woman that could bench

135 pounds five times is very rare. I can count on one hand or less how many, that I've trained, that I trained to do that and can't do that. Put some wheels on there, yeah, never happens. No, she's got incredible, and despite how many calories she's eating.

I know. Yeah, she could just, oh my God. Yeah, I can't wait to see what happens. Me too. Good stuff. Look, if you like our show, come find us on Instagram Justin is that mind pump Justin I'm at my pump to Stefano and Adam is that mind pump out of 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 mind pump media com

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