Mind Pump: Raw Fitness Truth - 2574: Build a Big Round Butt in 30 Days

Episode Date: April 12, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Build a big round butt in 30 days by following these 6 steps. (1:48) Creatine and depression. (24:19) Sal’s weekly training update. (27:13) Justin’s Road to 315. (30:31) The meaningful lessons sports provide. (37:30) Music’s effect on athletic performance. (42:57) Mind Pump’s current music playlist. (48:39) An update on Callum Ferris. (53:45) #ListenerLive question #1 – My typical meal consists of just protein and vegetables—usually steak or chicken with broccoli and grilled onions. In this case, how crucial is it to prioritize eating protein before vegetables? (55:15) #ListenerLive question #2 – What is the significance of 3 sets vs 2? Would it be better to cut the weight down vs cutting a set? (1:06:44) #ListenerLive question #3 – How often should I be changing my programming?  When do I know I should be changing my programming? (1:12:13) #ListenerLive question #4 – Do you guys have any advice on how to best manage the excess skin affecting my body, or ways to adapt in the gym as the skin movement sometimes causes imbalances during movement and lifts? (1:18:27) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off. (4/12 - 4/13: National Garden Weekend. Free Green Juice & fun-sized Happy Drops w/any order of 3.) ** Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. ** April Special: MAPS HIIT or Extreme Fitness Bundle 50% off! ** Code APRIL50 at checkout ** The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment Efficacy and safety profile of oral creatine monohydrate in add-on to cognitive-behavioural therapy in depression: An 8-week pilot, double-blind, randomised, placebo-controlled feasibility and exploratory trial in an under-resourced area Justin’s Road to 315 Push Press High-Tempo Music Can Enhance Performance During Exercise, Study Suggests 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** Mind Pump # 2385: Five Reasons Why You Should Hire a Trainer Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jordan Shallow D.C (@the_muscle_doc) Instagram Stan “Rhino” Efferding (@stanefferding) Instagram SJ&Ferris (@sjandferris) Instagram Jen Cohen (@therealjencohen) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump, right? In today's episode, we had live callers call in

and we got to coach them on air, but this was after the intro. Today's intro was 51 minutes long. In the intro we talk about fitness studies, diet advice, fat loss, muscle gain, it's a good time. Again, after that we got to the live callers. By the way, if you wanna be on an episode like this one, where we can coach you on air,

email us your question at live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is Organifi. Today we talked about their Creighton shoes, but they have this great giveaway right now. Buy three of anything on their website, anything, and they're gonna throw in a free green juice and some fun-sized happy drops.

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Here comes the show. You can build a big round butt, a much rounder butt in 30 days by following the following six steps. By the way, it will happen. Just do what we're about to say. I'll start with the first one and then we'll break it down.

Get strong. You gotta get strong to make this happen. Trying to go viral here. Yeah, let's back up though. Yeah, back it up. The butt is a muscle. This is what people forget, like they wanna get a bigger butt,

and it's a muscle. If you follow the steps to building muscle applied to the glutes, it's going to build. It's going to get bigger if you just do that. Yeah, that's the beautiful part about it. It's the muscle that you can build and develop. You don't need to go get these weird, what do you call those?

Injection? Injection. Yeah, injection or like, yeah, some kind of replacement for it. You just need to build and develop it just like any other muscle. By the way, we were always- The reason why this is so important, you have to explain why this point you're making

is the first point and probably the most important point is when I think back to all the clients that specifically asked for this, right, which was a good percentage of my female clients, this was like the thing, right? But it almost always came with, I also want to trim my waist or slim down or lose body fat. And I think it's important to understand that,

okay, yes, it's a muscle, yes, you need to build it, just like a guy who comes in and says, I wanna build my biceps, the same approach would happen, only we're focusing on the butt and so the biceps. But what comes with that that I think is, what not talked about enough is understanding how important the calories in relation to that is. Yes, so it's it's important to understand that you know we

don't do that at the same time. We're not losing body fat and building muscle same point so if the focus is a big round butt you have to go in with the same mental approach of I want to build this muscle. That's right and this is a 30-day process we're talking we're gonna highlight how to do this in 30 days, and it's not, you know, is it gonna happen? If you do what we're about to say, it's probable that you'll see a difference. So, and I'll challenge everybody listening right now, take a picture of your glutes from the back

and from the side and measure them. Send it to Doug. Don't send it to any of us, it's for you. Please, keep it to yourself. This is just for you. And in 30 days you'll see a difference. Now, let's back up for a second. Why is this even a thing?

Why are we attracted to glutes? By the way, everybody thinks this is a female thing. When women are polled on what body parts of a man they consider attractive, glutes typically make the top five. So it's like, why are we all, why are strong looking glutes attractive? Well, I'll tell ya, it means you have good function.

In fact, it'll be tough to find a powerful, strong, effective athlete who doesn't also have well developed glutes. This is, it's impossible. This is the lumbopelvic hip area. It's one of the muscles that separates us from other primates is our powerful glutes. It's why we can stand upright. It gives us power when we run, move, rotate. It gives us power when

we lift things. So there's a primal reason as to why this is considered attractive. It's functional, which takes me back to getting strong and back to what you're saying, Adam. You got to get stronger because getting stronger means you're building muscle. It also what you're saying Adam. You gotta get stronger because getting stronger means you're building muscle. It also means you're eating right. It also means you're doing a lot of things right. So what you don't wanna do is just do a bunch of butt exercises and not measure strength.

If you get significantly stronger in 30 days, I guarantee you're gonna see a difference in the way your butt looks. It'll probably look fuller and bigger as a result. So that is your metric. The reason why I started with Get Strong is in this 30 day period, how do I know, and you got the before and after pictures

and literally do that at the beginning and at the end of this. But stop looking in the mirror at your butt through this process. Measure strength. If at the end of this 30 day period you've added weight to your main butt exercises, which we'll get to, you've built your butt.

That's a fact. So that's the number one metric. Start there. The second thing is to increase the amount of volume of training you're doing for your glutes, but this comes with a caveat. You have to take that volume from other body parts. What you don't want to do is look at your total workout, just add more stuff to your glutes. Take away from your back, take away from your shoulders,

take away from chest, take away from your core, and then give it to your glutes because there's a total amount of volume your body can handle. If you just add a bunch of work to your glutes and keep everything the same, you're likely to overtrain and you're not going to see the strength gains,

you're not going to see the butt build. So I would be even more specific in regards to volume. I mean, volume is set reps times weight, right? So although that's what gets total volume on the glutes and increasing volume on the glutes while doing these other things, getting stronger like we're saying will result in that. I would go even further and say increase volume through load. I just think that a lot of

the girls that I trained were doing a lot of volume but what we would call junk volume. A lot of these butt kicks and dog pees and you know doing the the kickbacks on the StairMaster. So they were doing a lot of volume through reps and sets but they tend to shy away from load. And so typically when I have a client that we're trying to focus on this, I'm going to increase volume, but the way I'm going to increase volume is primarily through load because I'm also tipping into the novelty stimulus too. Because I know that they need to increase volume and I know they probably do a lot of

these different creative exercises that, because that's what all the magazines show them That's whatever all their friends have probably told them And so I'm gonna go in the direction of let's go load the bar and get more volume through really trying to push strength Well, it's a generalization But yeah, you see that a lot from the female perspective and then with men that you brought up earlier like men with like big glutes It's it's a byproduct of just lifting heavy I mean like your support system in your posterior chain, in order to be able to support that, your muscles have to respond accordingly.

And so it's like it's inevitable like it's just going to grow there. So to be able to take from that, from a women perspective, add load and just focus on that for a while is going to make a big difference. That's why get strong was number one, right? You add a bunch of exercises and at the end of 30 days you're not stronger at anything. You're not gonna grow your butt. So getting strong is number one.

Adding volume is number two, but getting strong is still number one. So you train the glutes, focus on the glutes, you prioritize them in your workouts, and we'll get there by the way. We're gonna get to what this workout will look like. But get strong, the goal is can I lift more for five reps? Can I lift more for one rep?

Can I lift more for eight reps? But don't do the super high rep stuff. Stay in the lower rep range and get stronger. That's your goal and again, if you get stronger, you're gonna build your butt. Next up is to eat. Now you mentioned this Adam with calories. Eat, you gotta fuel muscle growth.

If you're trying to cut while trying to build, neither will happen. You're going to do nothing. You'll just sit there and do nothing. So you need to eat in a calorie surplus to make this happen. Now, the question after I say this is always, what does that look like? What does that look like for me? So I'm going to give a general answer. Now, of course, there's differences from individual to individual, but we're talking about 30 days. So I feel very confident in making the following statement for most women who are watching this who are like,

I wanna get my butt built bigger. Do this, add three to 400 calorie meal to every single day, just do that. For the next 30 days, you're getting stronger, add a meal that's three to 400 calories to your total day, whatever your day looks like, and make sure that meal has 50 grams of protein. If you do that, that calorie surplus in a 30 day period,

the extra 50 grams of protein a day for the average woman, plus getting stronger, you're gonna see a big difference at the end of 30 days. This is necessary. There's this misconception that when you are doing your hip thrusts and deadlifts or your booty kick, but these exercises where you feel your butt in the gym

and it gets full of fluid and blood and it gets pumped up, you don't, the glutes are not growing in that moment. They're breaking down. It's not until you rest, recover and eat to fuel the recovery, to fuel the adaptation, to fuel the gains that that that actually happens. And so if you don't do this part, but you do all the right exercises, you train really hard, you do low reps, you're saying, but you don't give it the calories you need, you're not going to get the

results you need. You have to be in a surplus, which this is probably the most challenging part. Yes. Because again, like I said, when I started this was my clients that wanted this also wanted to tone or to lean out or wanted to lose body fat or they wanted abs. So they would be asking for both. And the truth is we just got to focus on one or the other right now. And if the main goal is on glutes, we'll get to your abs, we'll get to the leaning out process. Now I know that there's a possibility that I can show her both at the same time, but

I won't be able to if she's not eating enough. If I do it right, I can put her in a slight calorie surplus, and she actually builds some of her glutes, builds some metabolism, and might even lean out a tiny bit. But that will not happen if she's constantly in a calorie deficit, afraid that she's going to put any extra weight on, trying to build her butt. If you do that, you suspend your heels. The kind of person that is attracted to the message that we started the show with, which is get a bigger, rounder butt in 30 days, would benefit from a nice bump in 300 to 400 calories with 50 grams of protein in that meal. What they'll end up with is a faster metabolism at the end of this anyway.

In other words, if you do what we're saying and you're trusting it, all right, fine, I'm gonna add three to 400 calories a day. And it's gonna have 50 grams of protein. And I'm gonna get stronger. At the end of 30 days, if you still wanna get leaner, guess what, you're in a better position to get leaner anyway. We're only talking about 30 days, everybody.

Adding three to 400 calories a day with 50 grams of protein, with good strength training, you're not gonna gain a bunch of body fat at the end of 30 days. But what you will gain is muscle, you'll gain roundness, your butt will look higher. That's why I'm telling you to take a side picture, because the side picture tells a lot of the story. You'll look at the side picture next to each other

and you'll be like, oh my God, my butt lifted two inches because you built it. So three to 400 calories, so you'll map that out for yourself. What does 50 grams of protein look like? Eight ounces of some kind of meat. Add some carbs in there to make up the difference. Some fats, really doesn't matter, carbs, fats,

whatever makes you feel better. Some women feel better with more carbs, other women with more fats. But hit the 50 grams of protein in that extra meal. If this is challenging for you, so if you're listening to this, you're like, oh, that's a, I can't eat another meal that's three to four hundred calories. Make it a shake then and you can make a three to four hundred calorie

shake with milk or coconut milk, protein powder, throw some peanut butter or some fruit in there but add that three to four hundred calories consistently every single day with your routine that's gonna fuel the stimulus that you do with your workout. Also understand that if this is challenging for you to do this, there's a clue into why you haven't been able to do it in the past. If you hear this advice and you go, okay, I'm gonna do it,

and then your response is, I can't get this, it's so hard, or I get one day and then two days I don't get, there's your reason why you, even if you've been doing all the right exercises and you you heard or you had a trainer tell you all these things on what to do to build a butt but you struggle on the nutrition side consistently that is enough to keep you from building the butt that you want to build and so know that if you if you are trying to do this and that's difficult that's a hint that's probably why you've struggled in the past is because you haven't been able to consistent. No different than the guy who comes

to me and wants to build his quads or his biceps and he's like, I do all the exercises and then when I have him follow a meal plan and I'm like, you missed four of the seven days. Like you're not going to build that chest. You're not going to build those arms or thighs like you want. It's no different. You got it. This grows the thing. When you have this as a goal, you've got to be consistent with that nutrition. You've got to be consistent with the protein. Got to be consistent with the calorie surplus. And then get strong.

And now the 50 grams of protein is very important here. So if you just add, if you add three to 400 calories and it's low protein, it's not going to be nearly as effective. So make sure you prioritize the protein with that. But again, when you're doing a good strength training routine, think of it this way, okay? You're trying to build a house.

Let's just imagine you're building a house. What the good strength training routine does is it sends the blueprints, here's what the house looks like, and then it sends the workers, all right, here you go, here's the blueprints, build me a house, but then you don't give them any lumber, you don't give them any nails, you don't give them any nails, you don't give them any tools,

you're not gonna build anything. If you send the blueprints and you send the workers, in other words, good workout, good programming, you send the signal, you gotta send the materials. The materials are the calories and the protein. When you do that all together, magic happens. All right, next, sleep nine hours every night. One of the most anabolic things you could do, anabolic meaning build, things you could do is get good rest.

One of the most catabolic things you could do is to get terrible sleep. So if you're trying to build anything and you get bad sleep, it's going to be almost impossible. And there's very fascinating studies on this. There was one study, now this was done in a calorie deficit, so this is a fat loss study, but they took two groups of people, matched their calories, matched their food intake, one group got bad sleep, one group got good sleep. The group that got bad sleep lost twice as much muscle and half as much body fat. They both lost the same weight on the scale, but they lost a bunch of muscle. So sleep is imperative. So what you need to do with this is set your, set your nighttime routine, be like, I need to go to bed by this time and wake up by this

time. Keep it consistent for 30 days in a row. This is going to turbocharge what you're looking for when it comes to butt development. Well, this goes back to the misconception of that when you're in the gym, lifting weights and doing all the exercises, that's where you build the muscle. It's not, uh, that's when we send that signal. That's when we break down. It's when we sleep and eat, uh, is when we recover and adapt. And that's where you get the most bang for your buck. So if you are again, doing all these great things, but then you have terrible sleep, you're neglecting the most important time as far as the part of the adaptation

and the growth and the but, is when you get that recovery. When you get that rest and recovery, that's when it goes to work, that's when it builds. And so it's so crucial that this is important to you. Poor sleep inverts your cortisol. So cortisol is a valuable hormone. We need it.

No cortisol means you're not healthy. But cortisol is supposed to be high in the morning and start to dip down towards the evening. And what happens with poor sleep is your cortisol starts to ramp up to try to give you energy and then it starts to invert. And you get low cortisol in the morning and you depend on caffeine. Then cortisol starts to rise in the evening as stress accumulates, which then affects your sleep poorly. So poor sleep inverts your cortisol. Good sleep gives you the good cortisol that you want, higher in the morning, lower in the evening.

Growth hormone is terrible. So when you get bad sleep, most of your growth hormone is released at night. What is growth hormone good for? It's good for fat loss, it's good for your skin, your hair and nails, recovery. Poor sleep means you get terrible growth hormone and your testosterone. Yes, ladies, you need testosterone just like men do. It's just a different amount, but your testosterone gets depressed. Low testosterone in women is just like

low testosterone in men. You won't build muscle, you're depressed, you don't have good motivation, your libido is crappy. By the way, one of the hallmarks of what we're saying, one of the signs or should I say side effects of following what we're about to say is going to be a higher libido is crappy. By the way, one of the hallmarks of what we're saying, one of the signs or should I say side effects of following what we're about to say is gonna be a higher libido. So it's gonna be interesting. If you do this right, you feed yourself, get good sleep, you get stronger,

you do the volume appropriately, your sex drive will actually go up as your body becomes more anabolic, which is a sign of many things, and one of them may be that your natural female testosterone levels go up a little bit, which is a great muscle building hormone. Then estrogen and progesterone become more balanced through this 30-day period.

They do invert through menses, through your period, but they become appropriate. What happens to a lot of women when they don't get good sleep is they become estrogen dominant as their body tries to cope with poor sleep. Not a great place to be when it comes to building muscle. You feel more anxious, more agitated, you have hot and cold intolerance. So sleep, sleep is very important for this process. I think it's the number two oversight in terms of like the commonality with women for when I've trained for a very specific goal like this because you get into this thought process that this is your entire goal. And so that means I got to get up. I got to prioritize getting up and prioritize the workout and the workout is everything.

And so you end up doing the workout consistently. But now you're cutting into your sleep and then you cut into the sleep. And then it becomes this this process of spinning your wheels in the mud and you're really not moving forward because this actually takes precedent over that. So a lot of times even trading this out for a workout is going to be much more advantageous for your goal. Yeah, I'd rather have a woman, okay, a woman who worked out twice a week strength training and got good sleep, all things being equal would build more of a butt than a woman who worked out three days a week but compromised her sleep.

It's a very very good point that you made there Justin. Sleep is extremely important. Next take creatine. Creatine is an exceptional supplement. By the way study just came out not related to what I'm about to say but it reduced symptoms of depression by over 60%. It's got cognitive benefits. It's good for your brains, good for your organs. It's a longevity supplement, but it also does something exceptional well, which is build muscle. And it hydrates your muscles. Your butt is a muscle. The more hydrated your butt is, the rounder it's going to look.

In a 30 day period, just taking creatine and lifting weights will build your butt. Okay? So this is a supplement you can't skip out on. Now some women say, and some men say, this it upsets my stomach. That's a common complaint, although it's not common. If someone does complain, it has to do with gastro distress. One of the easy ways to remedy that is to split up your dose of creatine. Take a little bit with breakfast, lunch, and dinner rather than one big dose and that tends to satisfy, or fix that problem.

Now, I'm not recommending this, but if Justin was a chick trying to build his butt, he would probably get those extra two, 300 calories through a bunch of gummies. Oh, creatine. And kill two birds with one stone, if you know what I mean. If you're supposed to hit 300 calories, grab some of those Organifi gummies,

maybe an extra four or five of those in your serving, you got a bump in calories, you got your creatine. You know what? Little nice little snack. That's a funny joke and a plug, but here's the truth, okay? The number one reason why my clients failed to be consistent with Creighton

was they forgot. Yep, taking it. And it's like, it tastes like sand, it's gritty. Yeah, yeah, yeah. You know, which for me, I'm a fitness, you know, I'm a fitness, you know, fanatic moron, you know, you could even say obsessive. I don't care what it tastes like, I'll take it.

Yeah, you'll dry powder it, whatever. Yeah, my clients would come, oh, I gotta take a powder, no, I forget. I've never seen more consistent people than our listeners that are doing the gummies, the creatine gummies from the chews. Just for adherence and yeah. The chews from Organiflux.

Makes it easier. You're getting a little bit extra calories, so why not? I mean, even more reason if you're trying to put yourself in a little bit of a mini-bulk. It tastes good. And build some, it tastes good, get your creatine, be consistent with it, like I don't know, that's probably what I'm. You eat like three of them with each meal,

three, four with each meal, you're gonna bump your, you're gonna take in like 10 grams of creatine, which isn't good. No, it works out well. All right, lastly, here's what your routine would look like for your glutes. Monday, hip thrusts, Wednesday, squat, Friday deadlift. If you get stronger, which you will,

listen, you will get stronger if you get stronger, which you will, listen, you will get stronger if you follow what we're saying. You'll get stronger in your hip thrust, you'll get stronger in your squats, and you'll get stronger deadlift. If at the end of this 30 day period, you've added weight to all of those, your butt's bigger, and the before and after will show it.

What do you say? Three to five sets, depending on your experience, three sets for those each exercises, if you're kind of on the beginner side, maybe four, if you're in the middle of five, if you're advanced, probably love that. Yeah, I think so. I think that would be pretty. If your total volume is appropriate, you're eating the way you're supposed to, you'll see a week over week strength gains, uh, and probably all those lifts.

Now what's crazy is whenever I get clients to do this, initially they think, and this is why I brought up that point earlier about junk volume, they think this is way less butt stuff. They think that, oh my God, I'm so used to doing all these other exercises. Don't google that by the way. Yeah, yeah, yeah.

But sorry. It's always fun. Sorry. Not what I meant, Sal. Yeah, yeah, yeah. But sorry. It's always fun. Sorry. Not what I meant, Sal. Yeah, I know. My bad. But no, they do. They think that.

I mean, it's like, how often do we get this when people buy maps and a ball? It's always like a female client who's like, there's not enough volume for my legs. It's like, no, you're doing the right kind of volume. Get stronger. You are going to get stronger. You are going to build your legs.

You are going to build your butt. This is all that's necessary. No, it does not have a bunch, you do not need to put a bunch of junk exercises in there to add volume. These are the ones that's going to build the muscle, build the butt, make it bigger, make it rounder, sticking to those, and not thinking, okay, don't make the mistake of thinking more is better,

and then add all this extra junk volume in there. No, just more on the recovery and feeding yourself. No, no, and if you're getting stronger, it's working. Don't add, don't throw a bunch of stuff at it, leave it alone. So yeah, I can't wait to see what people come back with this. But this was my formula, this was my formula with my clients.

When I had female clients that were like, I just want to get a bigger butt, I'd say watch what happens, give me 30 days. The hardest part, I'll tell you what the hardest part was for them, was the eating more. Because the workouts I had under control. The butt magician. Yeah, that was, the workouts they were with me, like they're workouts I had under control. The butt magician. Yeah, that was that, like the workouts they were with me.

Like they're gonna get a good workout. Yeah, yeah. The sleep sometimes will be a challenge, but the eating was a tough one. That's it. Getting them to bump their calories, they're so afraid of getting all this body fat. Well, especially 10, 15 years ago

when we were training a lot of people. Oh, yeah. It's a little bit different, like the fact that there's a muscle mommy thing and that women wanna build and get strong, that didn't exist 10, 15 years ago. No. Or it was very rare, right, that you would come across that. So it was a constant challenge to convince these clients to eat in a surplus in order

to build their butt. Even if they did it for me for a day or two, they would normally back out and be like, I can't keep eating like this. No way. Dude, how crazy is that study that I brought about the creatine? It was over 60% reduction in symptoms of depression. They were using, I wanna say 10 grams a day. So what they're finding in studies of creatine,

five grams a day is what's been recommended forever for athletic performance benefits, muscle. They find that five grams a day is enough to saturate the ATP in muscle, but they're now showing in studies, because the brain is a, for lack of a better term. It's interesting, yeah, what's happening with the brain. It's a thirsty organ, it uses up a lot of energy.

Okay, and what they're finding is 10 to 20 grams a day is needed to saturate creatine levels in the brain. Now, I'm just the skeptical me here, right? And how far did you go down this study rabbit hole? Did you check to make sure these weren't studies funded by the people that are making the creatine to show these benefits and to skew it in a way to make it look, or is it like a control? No, no, this, this actually echoes other studies. Cause this would make a lot of sense, right?

The creative market's super competitive. The margins are weak. You know, we're only getting people to do three, five grams with most of the research says, let's find some Let's figure out a way to sell ten grams of it. It's a vitamin level at this point Is this a very non bias study? Yes, it supports it supports. I'm gonna pull up what's interesting about this So I took some I wrote down some things about about creating by the way while you're looking that up I shameless plug to organify but I do believe they have a cool promo going on right now.

Don't they, Doug? They do, yeah. If you buy three products, they will include, let me look up here, free green juice and a fun-size happy drop. Oh, that's cool. Fun-size. Well, so I'm trying to look for it.

I don't remember, I don't have it. I can't find it, I should say, but women tend to benefit more from creatine supplementation for depression. I mean, that makes sense because you're, typically you're gonna be lower calorie, they probably do lower protein intake, right? So they eat less.

Yeah. So that makes sense. Yeah, but 61%, you guys, that's like, that's like, better than pharmaceutical effects. So in other words, okay, so depression's interesting, depression is very complex. Some of depression is physiological. So if I deplete your brain of energy,

you're just gonna feel physiologically depressed. Then there's like real life things that you shouldn't feel depressed about, like stuff happens or whatever. But this is physiological type of depression where you just feel down, you just feel down. And it's a lack of energy to the brain. And supplementing with creatine made a huge difference.

That's a huge 61% reduction. And it's cheap, creatine's cheap, it's so inexpensive now. And it's so easy to take. Between that and like head impact and everything else, protection. So yeah, I do for the brain. It's really interesting what you're finding with it. So crazy, I'm experimenting with higher doses.

I don't know if I noticed, I've been taking it for so long, so I don't know. I will tell you this, what though, you brought up MAPS anabolic, I scaled way back on my workout. I was just gonna ask you, I want a weekly update on this journey for you because it's quite the challenge for you.

Yeah, dude. So I wrestle with it weekly. My volume went down to five days a week of like bodybuilding, high volume. And you guys all know as I'm trying to like break this, the chains of this stronghold on me, right? And I had a huge thing that happened a few weeks ago and I scaled it down to two days a week.

And so I'm following maps and a bullet, not the three day a week version, the two day a week version. So what I saw today, that's one of your two days, you're done. That's it. That's it. Now what's happening is, and this is just for the audience who's interested,

for me, I'm trying not to focus on my body, my strength, I'm trying to just do the bare minimum for strength training and then work on mobility, because my goal is to get back into Brazilian Jiu Jitsu. But I'm like, it's making me strong. Not bad. Strong as hell. Like I'm out there, dude I was doing pull ups

with 115 pounds. You were mentioning 275, I said something to you. I was like, bro what are you doing over there? I mean, I'm eating last week. I'm trying not to like go crazy with food, because I'm trying to like, again, I'm trying to break. But that, I mean, that program is pretty, it works. Who wrote that?

I'm just kidding. I can't believe how much stronger I'm getting. Now, are you, are you, so I'm assuming if you did one today, what are your workout days, Monday, Thursday or Monday? Typically Monday, Thursday. Monday, Thursday, okay. So are you finding yourself having to do something else on the weekends to keep your brain busy or not?

Like what do you so here's the here's the truth around all of that is I need to be active because we're so sedentary I had this conversation my wife We sit in here all day long. We're not in the Sun. We're under electric lights Yeah, and if I don't move, and strength training is so protective that I had a protective effect, because I would lift in the morning and then come in here. But now that I'm not doing that, I'm gonna try walking more. So on the weekend, what I'm doing is really

trying to walk a lot. Take the kids to the park twice a day, take them to the far park. I'm probably gonna buy a bike so I can start riding around. I just gotta move more, man, because we're terribly sedentary, guys. So bad. Move more.

I'm feeling that way with the sun. I just got back from Cabo, we were there for four days, and just in the sun all day long. Your skin responds really well. Your psoriasis goes away. I know, it's like, obviously, the vitamin D connection you made a long time ago for me telling me that, and it does make a big difference, obviously, the vitamin D connection you made a long time ago for me telling me that, and

it does make a big difference. And it's just rough for me that I don't consistently do that. And it's moments like this where all of a sudden I get like an abundance of it, and then I feel how good I sleep, how amazing I feel. It's like, I got to make a conscious effort to get out there. I'm hoping at the new place, I have a really nice kind of backyard setting where it's in the backyard, stays really warm and nice. I'm hoping it's a new place. I have a really nice like kind of backyard setting where it's in the backyard stays really warm and nice. I'm hoping that Katrina and I got these like nice daybeds. Like the thought behind that is like, okay, I'm going to try and like lay out and do more of that. That what I didn't do for I haven't, I haven't had a pool. And so now I have a pool. And so I'm thinking that that might get me to do more of that outside because you're right,

we do this all day long and then I'm guilty to go inside on the weekend and get moments but not as much as I should be getting outside. And I'll tell you another thing I'm wrestling with is I'm trying to do my workout, trying to not focus on muscle, size, strength, trying to break this chain. Meanwhile, Justin walks in

and you look like a moose right now. You have put on, are you weighing yourself? No, no, I'm so bad at that shit. I'm gonna tell you right now, you've gained at least seven pounds of lean body mass. Did you not do the thing either? No, we didn't have that setup. You asshole.

He's just trying to get strong. I know he isn't, but I was so curious. Bro, his delts? I'm myopically focused. Your delts, your back, and your arms. I mean, luckily it's you who's doing it, because obviously people would expect me to do it. And you're at least the people that are probably paying attention to you,

or they just want to see you get stronger. But I'm curious on what the actual numbers end up saying. And I think the fact that you don't care is what makes it even more interesting. Of course. The fact that like- Because all that matters is lift. All that matters is getting strong lift,

and you're not over here like weighing and tracking and measuring and stuff. I mean, I weighed in the beginning, and I just didn't do the DEXA and all that matters. Yes, all that matters is getting strong lift and you're not over here like weighing and tracking and measuring like I did. I mean, I weighed in the beginning and I just didn't do the Dexa and all that, which would have been great. Yeah. Yeah, because at the end is really where I'll see that that's how I always like to do it. It's like I got a goal and I want to just immerse myself in it. And then at the end, we can kind of see the how's your strength? How much longer you got to be a lot stronger just by

the way you look. Yeah, it's finally really kind of like turned a corner for me it in it for me I what I realized with my training now that I'm getting more specific and trying to do the actual push press and actual jerk press is getting rid of the eccentric you know and I was I was that's making you burn out dude I was burning out and it was I was that's making you burn out, dude I was burning out and it was frustrating because I would get back to like do a few more reps and it was like Oh my god I just might I was so taxed and then I would cut my workout kind of short of what I thought I was gonna be

Doing so you're just dropping the weight just dropping it in here I'm doing it. It's my gym. I'll do whatever I want. It's mine. So this week, I'm actually going to be consulting with Jordan Shallows' buddy Jordan. I can't pronounce his last name, but he

has a gym down the street in Santa Clara. And he does a lot of Olympic lifting. And so I'm going to go in there, and he he's gonna help sharpen the technique. Oh cool. And help me out with that. Can you tell us, are you gonna camera it? Yeah. Oh cool. Yeah we'll do a workout. Can you tell us, is it a secret or where do you think you're at now? The goal is 315, what do you think you're moving at? Um, you haven't reached where you're at before. I haven't pressed it dude because I've I mean I've thrown like 275 up but I haven't pressed beyond you have been. I haven't I haven't pressed it dude because I've I've I mean I've thrown like 275 up but I haven't pressed beyond that. Oh, you've already pushed 275. Yeah. Oh

Wow, really? Yeah Wow, that was once and then I was like, okay and then I Wasn't that previously what their highest weight was my highest was my highest in college. So you've already reached that. Oh, interesting. Because originally that's what I would have, if I was you, I would have made that goal. That would have just been like, if I could just get back to young me, I'd be happy, you know?

Can I just say right now? It's getting closer to the end, so I'm like, ugh. This is such a like, as you get older as a man, there's a part of you that lying inside you doesn't want to die, so the fact that you now, you're 46 now, 45, 45? 45. 45, you hit your previous college best.

Yeah. That feels good, bro. Yeah, that did. How did you feel? It did, I don't know. How was sex that night? Honestly, yeah. How was sex that night?

I'm already, I moved right past, I was like, oh shit, how am I gonna be able to do 356? I didn't even celebrate that at all. I was like not, like. Typical Justin. Yeah, not there. You know what else is helping? So. Like I was like not like, yeah. Not there. You know what else is helping?

So remember how I said on the show, Justin gets very motivated by negative. So people are flooding with comments talking shit to him. Yeah. Somebody said. Like Sal would have already got this. Yeah, yeah. It's working everybody.

Talk shit to Justin. Hey, meanwhile that's Sal. That's on the other side over there. Yeah. Just a bunch of fake accounts. Sal's got a bunch of fake accounts. I didn't even check. Yeah. That's not me dude. I convinced. Just a bunch of fake accounts. Sal's got a bunch of fake accounts. I didn't even check. That's always not me, dude.

I convinced myself that's all my negative was. This is just Sal making fake accounts. These people can't really hate me. I have all the time in the world. These people can't really hate me that bad, can they? Oh, I was like, help me with the kids. No, I got to talk shit to Adam and Justin. I'm busy making my fake accounts.

Dude. At times. No, you look, bro. You're getting jacked, dude. This is going to be exciting. We'll see. We'll see where it goes. Anything that you are learning about yourself,

I think you and I talked, who was the guest when you were? Effredin. Oh, it was Stan. Yeah, because you even brought it up today when we were talking about growing your glutes. It's like the junk volume thing, for me, has been a real thing. Like it's really fried me. Like, and I, and I thought I had to do all these things to reinforce and like,

you know, extend my workouts on some levels. I felt like I was still getting strong overall and it's been actually like having the opposite effect. And so the last week, week and a half, two weeks, I just completely dropped all the junk volume. I've rested a lot more. I took even two more days of rest than I normally would have. And I feel strong, dude. I'm like, okay. It's a sweet spot. It's a lot less than I thought. Isn't that crazy when we take our own advice? What happened?

What? I mean, that's a great- That's a great- Hustle, dude. Yeah. That's a great fitness tip or single topic. I don't know if we've done something on just talking about junk volume because it's crazy. When I think of the things that we get, like fitness people that buy our programs, right? New beginners that just trust the processor of listening to the podcast for a long time, they're easy.

They get the program, they trust us, they just do it and it blows their mind. The most challenging people are the people that think they know or that have been lifting, say, for a long time and then they buy our program and they go, oh my God, this isn't enough. And what they end up doing, I know what they do is they end up modifying it because they think- And making it not work. Yeah, and then they make it a lesser program. And even if they see good results from it, they could have saw better results if they actually truly trust the process. And that's because of this junk volume that we're all guilty of. We're guilty of thinking,

Oh, I need to do more because I can do more. They can do more. More is better. Right. It's like, it's so hard when it does, that doesn't serve you in this pursuit in the pursuit of getting stronger or body composition. More is not always better. In fact, many times it's the worst thing that you could possibly do. You have to have that anxiety there, you know, cuz you're like, it's real man. You're like wait a minute But that's I don't know if I'm gonna be moving forward if I didn't get enough, you know And so yeah, it's just been really enlightening in terms of like way less than I thought and not not just a little

It's like a lot alone. Oh wow I know watch it cuz you barely really focused on that So give it a couple more weeks and watch what you'll probably want my workouts just to be Practicing it and literally no other exercise you should Fuck with that. Why not? for a boring Video series, but it's all right get the point across though. Yeah, say it'll really make the point like hey That's your goal

Then this is what you really distill it down to. The last month might just be that. Like that makes sense. That makes a lot of sense. Yeah, it makes a lot of sense to do that. I gotta tell you guys a story about my 15 year old. She impressed, she did something this weekend that just, I was so proud of her.

So she belongs to, you guys know, I've talked about my daughter to you guys before. She's a machine, right? She's like a go-getter, super hyper, you know, go go go type type of person Well, anyway, she signed she wanted us to sign her up for this club Soccer team cuz soccer season ended but she wants to continue playing soccer even though she's still doing lacrosse and I'm like That's too much. Whatever. Anyway, she wanted to do it. So we did it and you know Some a lot of practices have been canceled because of rain

The team was there's two there been canceled because of rain, the team was, there's like too few players on the team, so when they show up on the field, they're like down a man or whatever. So anyway, the time comes to play a game and they've only had a couple practices, so many have canceled, and she's like, I don't wanna do it, I don't wanna do it,

I don't wanna go, and I'm like, knowing my daughter, that's totally fine, she doesn't have to go, actually in fact, it's probably a good thing that I let her quit something because she's not that type of person Talk to her mom and her mom's like no she made us pay for it Let's have her just do one game and so I told her so you got to go to this game She's like fine. I'll go to this game. So we show up there down a person So they're down a person playing on the team and the other team was Shitty like this is the worst sportsmanship I've ever seen in my life.

They were taunting the girls at one point. Now I'm watching, and you know, I always make fun of those parents. They get pissed off and jump in or whatever. But I felt it. These girls, they were just terrible sportsmanship. And the coach doesn't step in. No man.

One of the girls at one point is she's running with the ball, passes it, another player from my daughter's team is kind of coming after. She stops, runs towards the other girl and shoulders her. So I'm like, oh that's a red card. Ref gives her a yellow card. And I'm like, but I kept my mouth shut because I wanted a yellow cross and then I know what would happen. Other dad would come in and the way I felt was like, oh yeah be, oh yeah, and I would have been that guy on the video, you know? So I left it or whatever.

So as I'm watching this, I'm like, you know what? My daughter, I get why she don't want, I get it, when she's done, I'm gonna tell her, you don't have to ever come back, whatever. So the game was over, you know, I talked to the ref afterwards on my own type of deal. My daughter comes up and I say to her, I say, we never have to come back, I totally get it.

She goes, no, no, I wanna come back. I'm like, what? She relishes in those moments. No, she goes, I'm so proud of my team. This is her words, her exact words. Everybody maintained composure. The other team was trying to mess with us. We stayed calm, we worked together.

I mean, they got obliterated because they were down a person and nobody could get subbed out, they got exhausted. But she's like, we all maintain composure, we all played together well. She's like, I'm definitely coming back. And that's after I told her. You don't have to.

You don't have to come back. And I was like, my heart just swelled. I sat her down afterwards and said, let me tell you. That's a champion mentality. That's exactly what I said to her. So let me tell you about a real winner's attitude and mentality and how you exemplify that. And I explained that to her and she was like,

all right, thanks. Did not expect that. So great. So great to see that. Don't you love these lessons they learn? That's, I mean, sports provides. That's why sports is so sick, bro. Because it's life.

It's built in. It's life in 90 minutes. Exactly, it's built, there's so many important lessons for. And I get it. Listen, I mean, I might have a kid who doesn't like sports. So it is what it is. I've got to figure it out otherwise. But I mean, if there's a chance that he plays any sport,

I'm about it. Because I just think that from every day they have practice to every scenario of winning, losing, taking the starting spot, playing off the bench, coach being good, coach being bad. There's just a scenario, there's a lesson in it, in every single one of those things. It's not like you can't find lessons in life too, like with through other things. How do you condense it in 90 minutes? I know.

Also, it helps, I mean, for parents, I think, it helps that it's presented to you and then you just gotta take advantage of it. Otherwise I'm trying to manufacture it or think of it like, oh, this is a good thing I could sit down and teach my son about. The processing speed increases in terms of them having to work through and troubleshoot. Totally.

It's like now you get presented something in life, it develops a little slower, but they seat recognize it like so much more frequently. So all games are like this but sports in particular, what they are is life acted out with simple rules in a short period of time, that's all it is. And you learn how to lose, you learn how to win. For example, the other team exemplified terrible winning.

Like if I was the father of the girls on that team. You would coach the daughter of them. I'd be like what are you doing? You don't celebrate like that. No, you father of the girls on that team. You would coach the daughter up. I'd be like, what are you doing? You don't celebrate like that. You don't taunt them that way. You'd be humble, you play well. You know. That's what we do.

You get lessons in all that stuff. You get lessons, like she said, we maintain, that's her words, we maintain composure. So here they are getting their asses kicked. The other girls are being totally shitty and they stayed composed. I mean, a couple of them got knocked down and you should have seen one of the girls gets blasted, hits the ground, her

face even hits the grass and she stands up, dusts herself off and you can see her mom stands up and she tells her mom, no mom sit down and I'm watching this I'm like these girls are... That's awesome. Yeah dude, that's so great. That's why it's so important. I didn't play a lot of sports as a kid growing up. I got those lessons in other ways, but I see the value in it. It's so absolutely incredible. And you gotta let them win and lose, by the way.

That's the other thing. You don't let them win or lose. I don't know what you're gonna do. What are you gonna teach them? You know what I'm saying? You gotta apply. You had a music study that you were saying you were gonna do. Oh, you know what?

I gotta, yes, dude. I always love when you bring these in. They did a study on music and its effect on athletic performance, uh, which is, you know, pretty cool. I think we all know, everybody knows this, right? That music has an impact, uh, but they actually measured this. So, uh, high tempo music that people used, uh, and they, and they measured it against the control group.

people used and they measured it against the control group. It improved peak power by 6.3%, mean power by almost 6%, and work capacity by, again, almost 6%. So 6% increase in performance just by... I mean, you know how significant that is? What do you think, supplements are maybe five? Like the best supplements maybe show five, 10, maybe? What you're looking for with a supplement

is a physiological change, and yet music provides that every single time. That's what I'm talking about. And it's measurable. That's what I mean. You're lucky if you were to get that in the best supplement stack in the world, yet you can put effort into the right playlist going in

and get just as much, if not more results every single time. That's so cool. It's crazy too when you look at the data on the, we all know this, we all know what it feels like. For example, for me as a kid, I was a big Rocky fan, and Rocky IV in particular goes against the Russian. There's those montage videos. If you play any of that music while I'm working out,

I'm going to, I can't stop it, I can't control it. So we all know what that feels like, but what's happening in the brain? The brain gets lit up in some very interesting ways. Music helps us remember things, it changes how we perceive objective things. So like, you're out in the world, and the right kind of music will make you perceive things

in a more positive way, things in a more positive way or in a more sad way or in a more angry way or It'll help you eat feel what you're supposed to feel or help you battle through feelings that are really challenging It's very very powerful. I wonder I wonder how much of it is compounding to So we already know like in this in a controlled environment and study It'll show play this type of music Whatever like you said and you'll get you know, six percent more what happens when and we'll use your rocky analogy The first like you put that together so you're getting ready to do your lift and you listen your rock music and you PR

Yeah, or you win the game you score the main goal. Like now you have that Yeah, now you have this memory the next time you go in right? I'm gonna start ready to start again. And when that rock music goes, not only did it already jazz me up, but it also connects to that time I won the championship or I hit that PR. Like you would think there's some sort of. Of course. Compounding effect that would happen outside of just with the control.

The control is like, hey, play this kind of music and they'll get 6% more. But yeah, but what if you have a direct relationship to that music that's that's that has rewarded you? There's got to be something there. Or hey, you're like, I did have this in one of my latest like videos where everybody was practicing for the webinar and so I couldn't play music. And so I did the whole workout without any music. It basically was like a broad dog in my workout. It was bad. Like it definitely affected my strength output, you know, like, cause I was, there's a bit of it too. If you like you ritualize it and you're like really leaning on it. Like it was, it was a big driver

for me in that regard. But yeah, it's like, I mean, you can do without it, but it really does. Like some people I think are more responsive to it as well. It invokes emotion. I've canceled a workout because my headphones are dead. You guys are awful, dude. I've literally been there to workout and been like, my headphones are dead. I'm not doing this. I'm not doing this.

I adjust my music based on what I'm trying to do. If I'm trying to go easy, I definitely can't listen to music. There's certain music I listen to, it's get after it, there's certain music I know. Which I think is also a very powerful tool, you think about, I mean I'm sure this is like a lot of the science that goes to like BrainFM. How they have the ability to have one that's more focused,

one that's more sleep, there's definitely. So what they did, what BrainFM scientists did, is they studied how sounds and music affect the brain, and what they did with subjects is they said, okay, this is what, because we know this now, we have now a lot of data to support this. You can look at brain wave patterns of somebody who's focused.

You can look at brain wave patterns of someone who's asleep, someone who's meditating, right? You can look at those and you can identify them. In other words, they can hook you up to a machine that measures your brain waves and scientists in the other room can look at it and tell you what's happening. Oh, he's asleep. Oh, he's focused right now. Oh, he's meditating right now or whatever. So what BrainFM did is they reverse engineered it and they said can we play sounds that

produce this brainwave pattern that we know is focused? And that's exactly what they did. So when you play, so this is what their studies show, they'll put people and have them listen to Focus. And within 10 to 15 minutes, for me at least, it takes about 10 minutes. If I put on Focus, at first I'm like, okay, I'm listening to it, I don't notice anything.

About 10 minutes into it, I'm like, yes, dude. I'm like, okay, I'm listening to it, I don't know, I'm listening about 10 minutes into it, I'm like. Locked in. Yes, dude. Yeah. I'm locked in. It works like that for me too. Because it induces this brain wave pattern that then is what we know those things look like.

So all they did was they took, they reverse engineered things, had their scientists and AI engineer sounds and music that produced that. So that's why it's so. Well, they already kind of knew that with classical music. There was definitely that response with your brain connectivity and like the way that you could hyper focus on something.

And then they added that extra element engineering behind and wrapping it behind it. And it's just like, wow, they really got me on that. Now if you guys were to go, like if I were to check your each one of your cars, your stereo at home, your playlist for your, your headphones, like what I find all the same exact genre or what I find at right now, this car has that on it. And that stereo has that on. Like do you guys cycle through a lot of genres or are you like, I know just as pretty consistent. Doesn't matter if it's six o'clock in the morning, death metal is on probably almost anytime in September.

I have a very wide swath. I know it seems like that, but I have like a- You like classical. I love classical. I love, you know, and I actually, when you get your Spotify results at the end of the year, literally it's always more of like surf rock. Oh, okay.

And I was always surprised by that, but whenever I like surf rock. Okay, you know, I was always surprised by that but whenever I'm like just trying to you know, have a have an easy go of it like over the weekend or whatever I'm just like always listening to like more kind of sublime or like, you know stuff like that Okay, but yeah, I do listen a lot of metal like his metal drives me here. Yeah metal drives my workouts Like metal is like what I used to play. It's so like, you guys probably hear that the most for sure. What about you? How's your genre? Well these days it's all worship music these days.

Oh that's right, I forgot you're all that right now. I forgot you're like all that right now. You know what it is too, cause there's a wide variety of worship music cause I found, you know, Justin. Yeah, cause you can find country in that, you can find rock. And what it is is the lyrics.

Does he do the same thing to you? He sends me, he knows my genre and so he'll send me like a Christian version of that. Yeah. He's like, I know you like this. He says, it's fun, it's fun, because I'm like, Sal's just kinda getting, there's a whole bunch of bands that like Christian metal

that nobody even knows about. So I'm like, oh, check this out. You know, he'll send me some. I found this group Spirit Box, and I listened, I sent it to him, so he likes that. I've been into them for a long time. Yeah, and then there's that one,

God, what's that song called that I sent you? It's like a country. It's like a classic rock song. Joe Rogan talked about it. That's how it got popular again. It's an old song. Yeah. Why don't you look into Jesus, Larry Norman? Yeah. Yeah. Yeah. So that's good. But it's the lyrics that get me, you know., okay, so that, man, this is a long- But I can still listen to EDM. No, no, no, I know we could all like that, but I mean, I just was curious about everybody's behavior. So you're very much so, which explains a lot,

because you're like this with a lot of other things. You're into it, you're into it everywhere. It's like, I'm into this right now, and so I'm listening to it on platforms at all times, and so that's kind of how you listen to music. Ted, what about you with your genres? It varies dramatically. Yeah. Yeah so if I'm driving and the windows are down it'll be... Yeah pretty much. No. I mean like rock, classic rock. I like that. Like on dinner time I'll have jazz

playing. Yeah. Classical I like that. Of course lately I've been doing a lot of shakuhachi music listening to that because... What's that Is that what they lose? That's a flute. Yes, I've been instrument So what I'll do at night is I'll listen to that as I do calligraphy. I mean, I'm just like Oh, that's totally nerdy now, but that's great, but it gets me ready for bed. Yeah, so it varies dramatically You say jazz for while you're cooking Eating typically yeah, that's good. Yeah seems to be a good like jazz is the but I play I play play jazz the most. Background yeah. The reason why it's so good for background music is because you can have it there's no lyrics. Yeah. It's all it's so you can have a conversation and we can

hear it versus even your favorite music you like if it's got you know. You still grab. Words yeah I'm talking to someone you hear other words It's just distracting versus just nice jazz music. You know, so you probably, you and I probably listen to the widest range then of different stuff. Yeah, I mean, I pretty much like anything. As long as it's not way out there. You would be hard pressed to find two, like, because I have different stereos, right?

You'd be hard pressed to find two of them on the same genre. That's how wide I am. Like from each car probably be, like even like different cars are different moods for me. You know what I'm saying? Like there's certain, that stuff that's more aggressive and there's more chill, you know?

So like everything is different. I have, I like talent. So someone was teasing me the other day about like the different type of music I like. I'm like, I mean, I don't know. Like I'm open to almost anything if you're talented if the right person introduces me to a genre and says like Listen and you introduced me to a talented person that does a job. There's a good chance when you're driving There's emotion. Can you try something for me? Just just do something for me

I would love to see when you're driving the Ferrari. Can you play opera opera Italian opera? opera. Oh, I would, I would try it. Just with your, I mean, I like careless, careless whisper is careless. Whisper is like the top of my playlist on that. And that's kind of opera, but I mean, I want Italian opera. Like you said, a lot of eighties pop, send me a song and I'll, like, I'm open to it. I mean, I feel like that could be a good vibe right there. Andrea Bocelli or Paul Rothi. Give me a sound. Can I hear it? I want to hear it. I don't know if I'm familiar with it. Put Bocelli on. He's got great. You might see, here's a perfect example. Someone who is brilliantly talented like that. It'll make you cry, bro. You'll be driving, start crying.

This is going to happen. Oh, this's so beautiful. In your Italian car. Yeah, yeah, I think it's great. So speaking of crying, I want to give an update on our buddy Callum, right? So Callum Ferris, he's the kid, 15 year old, listens to the show. Shout out to our audience, bro. Yeah, I know, I'm so stoked in our audience, sir. He's a huge fan, he's got brain cancer,

his family's just around. They asked for prayers, we put it out there. People went to their Instagram in the comments, man. I went through the comments of our fans going over there. And it was just so, just so. I couldn't even read them all. I'm sorry, it starts to get me all emotional. Very touching.

What a great kick. Really cool to see the audience rally and go over there and show support, show love. I know that, I know as GoFundMe was blowing up. Yeah, so their Instagram is SjandFerris. Please go there, say nice comments to them. It's really lifting their spirits. And they do have a GoFundMe for alternative treatment,

is what they're trying. But our audience has already gone over there and helped out quite a bit. That's cool, super cool. And the parents are unbelievably grateful. So thank our audience for being so cool. Probiotics have been shown in studies to help with fat loss, muscle recovery, of course,

gut health, skin health, mental health. If you're not taking a probiotic, something's wrong here. They work, the only problem is which one do you take? Well the best one in the world, hands down, is Seed. Seed is the only probiotic company we fully support. Go check them out. Go to seed.com forward slash mind pump. Use the code 2 5 mind pump. Get 25% off your first month supply of Seeds daily symbiotic. Alright back to the show.

Our first caller is Jay from Florida. What's up Jay? What's going on Jay? What's happening? You guys been really enjoying the show. I've been on my own journey over the past year and you guys super helped. I had a few questions. You guys talk about eating your protein followed by your veggies followed by the carbs, right? And it totally makes sense to me if you're going to a buffet, if you're going to a family style dinner, if you're meal prepping and being really calorie restrictive, does that matter as much? Any advice from that perspective? Along with, I'm going to throw in there. When you're trying to get your protein counts in, is it pre-cooked or post-cooked? Because the

stuff, you know, 20% loss after cooking. And what did the labels talk to? Yeah, post-cooked. You could do it pre It's more about being consistent with whatever one you choose and I just find that post cooking when it's not Yeah, when you're using an app, it'll typically say six ounces of beef raw or six ounces of beef cooked So depending on what app you're using It'll typically discern between cooked or raw. But it's usually cooked because people don't eat six ounces of raw ground beef. It's most all the apps are basing it off of what's cooked.

That's an easy one. And then if you're measuring out weighing and you're in the strict diet, I still would give that advice because what happens is, I mean, assuming that one of the meals you're not that hungry and you don't finish, if you don't finish a little bit of your veggies, not a big deal. If you don't finish a little bit of your carbs, not a big deal. If you miss your protein intake and that becomes a consistent habit, that's a big deal. So even if I have a client who isn't at a buffet or isn't just kind of intuitive eating

and we are tracking, measuring everything, I still am going to give that suggestion because I'm trying to create good behaviors like that because at one point, if I was your trainer, I would move you away from measuring and weighing your food forever. I don't want you to do that forever. The goal is to do it right now to create good habits, to get good ideas of what good portions it is. So we may as well start to build those behaviors now so that when we release the measuring, weighing, tracking, everything like that,

you've just trained yourself that I always eat my protein first, then I go to my veggies, then I go to carbs, and it becomes second nature. You don't even think about it anymore. How about, if I can ask another one, how about pre-post-workout, like eggs, some type of lean meat versus like protein shakes,

you know, is there a better order before kind of strength training where you should do the eggs in the morning, strength train, then do the protein shake, vice versa. Any thoughts on that? That's a, you're splitting hairs and really protein shakes, you want to look at them as convenience more than anything. Okay, so whole foods, always better. But protein shakes are good for convenience. And the reason why people like shakes post-workout is because they're often at the gym and they're on their way home.

And they took it with them, it's in their gym bag and they can just really easily shake it up. If you live close to the gym, you don't wanna do that. You drive home, eat real fast, not a big deal. So it's really, yeah, it's nothing to focus on. We don't want to get caught up in these minor details when it comes to nutrition. But with what Adam said, really it's just,

you don't want to miss your protein. There's no magic to eating order aside from the satiety effect of protein and aside from the fact that it's More it's it's more important to not miss protein than it is for the other macronutrients. That's really it But aside from that all things being equal you're eating order There's no magic to it aside from what we just said Awesome, get time for one more for me. Yeah. Yeah, so I've kind of plateaued All right, and I've listened to you guys about first dieting. I'm working with my

trainer to kind of increase strips and more weights. I walk a lot. I live in Miami Beach. So we typically have beautiful weather. I'm getting about 20,000 to 25,000 steps a day and rocking vests, weighted vests worth it helpful. Okay. So I don't need to look like a moron Totally no unless you're gonna do this your training for like rucking, you know And you need to get good at an event that involves it carrying a heavy backpack You're what you're gonna get what most people get walking with weighted vest is like plantar fasciitis or some other issue Because there's a biomechanic difference

in walking with a vest and it's a skill. So yeah, I don't recommend it to anybody. Did that episode go live? We just did a fitness tip on that. I think we did. Did that go live, Doug? I don't know. Dylan, you know if that went live?

Yeah, we don't know if it went live. We actually just talked about this. So that's why I'm trying to find out if the episode went up yet or not. But we just had it. We just had a long conversation of why we think it's like, Jen Cohen. Yeah. Oh, that's you're right. You're right. You're right. It hasn't gone live. So you'll hear it.

You'll hear it soon. We get into like detail of why are you a J are you following? I know you have a trainer. Does your trainer follow maps programs? Are you, what do What are you currently doing? So we do three days a week of full body strength training. I've lost about 25 pounds of fat, gained about five pounds of muscle in the past year, year and a half. Awesome. Awesome.

So, and I just feel like now that was hard, but now the real hard part is to get from the 20% now to get down to like 16, 17% body fat. I feel like it's a whole nother level commitment that I've gotta do, but I'm focused on getting there. Jay, I'm gonna be straight up with you. What you already did was the hardest part. The beginning, the consistency, learning the habits.

Now you just stay consistent. You're going to get there. You're totally gonna get there. You're totally going to get there. The biggest mistake you can make is rushing it. Don't rush it, you're there. You got the rest of your life to work out. It's happening, it's already happening. That's great, 25 pounds of fat plus five pounds of muscle.

That's incredible. Stay the course, yeah. The reason why that's such good advice is because even where you want to go right now you think is the end destination, but when you get there you're just going to move the goalpost anyways. That's everything in life right? Yeah, no so totally you've already you're killing it already enjoy the process enjoy the journey

you're creating good habits and behaviors already sounds like you got a pretty good trainer I think that you're right on right on pace. I mean I'd love to give you a program I just don't know I don't know like I know sometimes trainers get offended by stuff like that. So I don't know if you have, if he's open to following one of our programs, if he is, then I'd love to be able to give you one. Yeah, absolutely. In fact, I told him he's got to start listening to you guys also to help grow his business. So, you know, if you think there'd be one given where I'm at right now, I'm absolutely love to take a look at it and we'll share it with him also. All right. So do you like the three day a week type of deal because there's a lot of

different options that we can do or do you want to stick to three days a week? I like three days a week with him and then I typically work out on my own two to three other days a week plus pickleball in the evening. So like I'm totally open to doing more. Jay, where's your calories at right now? What are you at? I'm trying to be sub 278 hundred you know, I will say some days I go above that but I'm trying to be around 1800. Okay, and I'm having challenges, you know about a hundred and

765 pounds right now Getting 165 grams of protein is not easy. Yeah, I know. It is a lot of protein. It's not, but you just gave me some really good information on, on why we're at our plateau where we're at right now. Okay. You're training six days a week. You're playing pickleball. You're doing 15 to 20,000 steps a day and you're eating sub 2000 calories.

You are due for a reverse diet and a build. Yeah. And this is hard always when you take someone who's lost two pounds and you're eating sub 2000 calories, you are due for a reverse diet and a build. And this is hard always when you take someone who's lost 25 pounds and is deathly afraid of going back to that weight, but what you need to do right now is reverse diet. You need to increase calories, you need to build muscle, and that should be the focus. That is what's going to break through this plateau the fastest. And this is all, by the way, this is inevitable.

Anybody who has to lose more than 20 pounds in their journey, at some point, the just cutting calories, cutting calories, moving more, eventually levels out. And normally it levels out well before you've got your ideal physique or body that you were going for. And so reverse diet is where we're at right now. It's time to slowly increase calories and really focus on, and training that many days and that much activity is making it more challenging for ourself. So I would recommend a program switch to something very different than what you're currently doing and a slight increase in calories.

And is that increase in like protein-based calories? I mean like healthy calories? A little bit of yeah, some protein but some carbs you could have in there as well because you're already eating a decent amount of protein but you know you would add a hundred and hundred fifty calories a week And you could you know you could hold it for a few weeks and then go up another 150 But I'd like to see you get up to like 25 26 hundred calories With more strength and then we could start cutting again. I'll make the fat loss possible right right now. You're already so low You know dropping to the 5% like we're gonna end up a thousand calories like we know that's that's not gonna be good

Awesome, um, I appreciate I'm uh i know you guys have done some uh videos and podcasts yes i'm gonna kind of go through the archive and uh yes listen to them i tell you what jay will do this that definitely do that because that's we have talked in detail about this and we've answered a lot of questions around people in a similar situation so i'm gonna have doug give you access to our private forum, that way you have access to us. Go do your homework, watch some of the videos where we've talked in detail this, and then if you got questions, hit us up in the forum and just tag one of us and then we'll help you through this. Awesome. Hopefully for six weeks I can come back on and tell you how great this is. Yeah, that's right. That's what I want to hear.

Thanks guys. Keep up with the thing you're doing. It's really great for the community in the world. I really appreciate it. Have a good one. So glad you asked that. Yeah. I mean for, for people listening, he's a 165 pound. Well, let's lean by 165 pen male. He's been training and losing weight for a year. He's down to 1800 calories wants to drop another 5%. Where are we going to more activity and he's got six days of working out and pickleball 20,000 steps work out more and eat less like we know where that more levers left. No, no, we got to build

You got to add I would aim for another five pounds of lean body mass Keep his body fat relatively stable, although he probably will see it get leaner anyway, and then cut again. Otherwise he's gonna end up where most people end up, which is this hard plateau, they try, try, try, push, push, push, their body just revolts on them and they gain a bunch of weight again. Yeah, I mean, I would love to see him

run something more like Maps Anabolic, which is a true three day a week program, and then his other two days he can do triggers. So, you know, Maps Anabolic, your calories, at least 150 to 300 calories. And, uh, and if I mean, pickle, I don't want to take a pickle ball away because it's something you love. So I keep you doing that. Um, but really focused on trying to get strong. Like he has to, this is this, or else he'll be in this plateau

for a long time. So I'm glad, glad we got to the bottom of that. Our next caller is Jessica from Arkansas. Hey, Jessica. Hello. Hello, how are you guys doing? Good, how are you doing? Doing good.

I first want to start off saying, sorry if we get interrupted. I've got three boys that I homeschool. And who knows what's going to happen. Good for you. Right. Good for you. I home school and, uh, who knows what's going to happen. Right. Good for you. Um, right. I'll just get into it.

Uh, here is the little script that I put in. Um, I was regularly feeling exhausted after my muscle mommy workout. Uh, I did it three times a week. I started doing one less set for all of the exercises. When I did this, I started feeling more energy after my workout. Is this a good way to modify the workout or will it hinder my progress? And then, uh, what is the significance of three sets versus two sets? And would it be better to cut the weight down versus cutting a set? No, great job. Good job. Great job.

What you did. You're intuitively right. That is 100% a great way to modify a workout. Where you feel that way. In fact, had you stuck with the three sets and feeling exhausted, that would have hindered your progress. Okay. Yeah.

You know, you did exactly the right thing. Now, may I suggest another one of our programs? I mean, you're a mom, you've got three boys at home, you're homeschooling. Uh, so it's a lot of work. My wife homeschools, we have two kids and only one of them is a boy. I know that boy energy can be crazy. May I suggest- Yeah, lots of wrestling at our house.

May I suggest Maps 15 as another option for you as well? I think that would be really, I think you would get great results with something like that and you can follow it after Muscle Mommy, but I think that'd be a great program for someone. Or what I would do is switch you to that right now after you do that then maybe move you to muscle mommy since you're already reducing the sets and the volume right now of muscle mommy. The volume in map 15 is less so I think it'll serve you more and you can always scale up

later but what you did was great. You intuitively reduced the sets which is going to reduce the volume when you were feeling exhausted and then your body responded the way it should so it was great. You intuitively reduce the sets, which is going to reduce the volume when you were feeling exhausted and then your body responded the way it should. So that was great. There is no magical significance of three sets. The reason why you tend to see three sets in programming is it's a nice balance, typically gives you a couple sets of doing the exercise before you get to the last set and you go,

but really there's no two sets, there's fine, five sets is fine, it's gotta be appropriate for the individual. So there's real, yeah, there's no magic to the number three with that. Okay, I am not a trainer and am fairly new to weightlifting, so I was not sure if that was the right thing to do or not.

No, you did it great, you listened to your body, keep doing that. Yep. So I was not sure if that was the right thing to do or not. You did a great, you listened to your body. Keep doing that. Yep. Awesome. Well, actually I listened to you guys and, uh, tried to, to do what you said. Yeah, no, great job. I'll send you mass 15. I think you'll love that program too.

It's, it's a six day a week, but it's very short workouts every day. And the volume is just great for most people. Awesome. So, well, thank you. Um, well, I have you on here. Uh, I just wanted to say, uh, thank you guys for, uh, doing this. Uh, it really, what you talk about resonates with me and I even enjoy your training episodes, your trainer episodes. Because when I listened to it, something

that stuck with me because you know, I'm just a normal average mom. And I didn't meet myself where I was at with my fitness journey. And it just really stuck with me. And Sal always says that not that you can't hate your body into what you want it to be and think it's going to stick. So it's really helped me and I appreciate it. Thank you guys. So much. Thank you.

Good job. Well, that's all I have. So I will get the math 15 then. Let's shoot that over. Love to hear back from you after you go through that. Love to hear what the results are like for you. So follow up with us. Just let us know how you're doing, Jessica.

Well, Sam, thank you guys so much. You got it. All right, go wrangle those boys, yeah. Sweet, sweet woman. What a humble woman. I'm just a regular mom. You know, youangle those boys, yeah. Sweet, sweet woman. What a humble woman. I'm just a regular mom, you know. You got your boys at home. Just a regular mom, just a regular mom

having homeschool three boys around. Just throwing down. It's funny, it's funny when summer's over, there's like a big joke, right, when summer's over, you got like all the parents are like, whoa, send them back to school. I can't have them home all day long. That type of have a home all day long. It's a lot of work. You know, taking a set off made it tolerable, but I think less than that would probably be ideal. That's why I said switch to it right now.

Switch to it right now. And then if you want after that and you're feeling better, more momentum, maybe try muscle memory, but it may 15, maybe ramp up to perfect feeling better, more momentum. Maybe try Muscle Mommy, but it may be 15, maybe. Like ramp up to it. Perfect. Yeah, maybe perfect. Maybe just the right amount of volume with everything you got going on and I think she will potentially see great results just from that. Our next caller is Tim from Virginia. Is that correct? Yes.

What's up, Tim? What's happening? How you doing, man? How can we help you? Hey, how are you guys? Good, good. All right. Tim, what's happening? How you doing, man? How can we help you? Hey, how are you guys? Uh, just want to say first, it's awesome to talk to you guys. I've been listening, uh, to every show for about a year now. Uh, I started a fitness journey about a year ago and my, uh, coach

Allison turned me onto your podcast and it's been great, you know, watching, watching and listening to every episode. So for my question, like I started a fitness journey about a year ago, I'm down 75 pounds so far, nice. About four months ago, I really started focusing on strength training. And so my question was like, when should I change up my programming? Like, how do I know when I need to change like routines and stuff like that? What a good question and great job, dude.

75 pounds. That's exceptional. You must feel so much different and better. Oh yeah, definitely. So much more energy. I started out about three 50 and I'm down to about two 75 now. Great job. Oh yeah. Is Alison writing your workout programs?

Is she training you or is she just doing diet with you? Uh, she's, she's helped me along with the training some, uh, especially with steps and kind of in the right direction with strength training. And then a lot on, uh on nutrition, like making sure I'm hitting my calories, the right amount of protein, eating, you know, eating whole foods and stuff like that. Sounds like you're working with her virtually. Like she's an online coach.

Is that what it is? Yeah. Okay. Yeah. Okay. The reason why I ask is the best way to know when to modify your programming is if a trainer's with you and can see on the know when to modify your programming is if a trainer's with you and can see on the fly when to modify.

But besides that, I mean, also you don't have to overthink this. Every few months is a good idea to kind of change the programming. Now this can get a bit complex because it's like, wait, well, what do I change? Like, do I do different exercises? Is it the sets? Is it the reps? And I'll say to you, uh, Tim, what's easy for you would be to follow one of our programs and then follow another program and then follow another program.

And we write them different enough to provide you what you're looking for with changes in programming. Okay. So, uh, I would say, you know, uh, you know, once a year or so as map symmetry or maps performance would be a good idea. And then in between that, you can follow once a year or so, a map symmetry or map performance would be a good idea. And then in between that, you can follow any one of our programs. So it's usually every three months or so where you kind of change the focus. How many days are you lifting in the gym right now?

And then we'll send you a program that matches that cadence. Uh, right, right now I do at least three days, uh, in the gym. I try to add in another one if I can, but usually it's at least three. Uh, I did actually just recently picks up, uh, maps, anabolic to try it. Perfect. Yeah. Perfect. You're good, dude.

Let me send you maps. Uh, let me send you maps performance right after that. So after you're done with anabolic follow performance and you'll be good. Okay. Awesome. And by the way, you could literally toggle back and forth between those two forever, forever. But if you want to do some different stuff, reach back out to us.

And we could talk about other programs, but those two programs together really cover all the basis of just overall strength, function, endurance, stat. I mean, everything you're going to need to be healthy, fit, strong, those two can do that for you. And the way we phase it, it's changing a little bit every month. So it's not like you're following the exact same thing all the time through the whole program.

We phase everything, the reps and the sets and the exercises in each program, there's like three different phases, four in performance. So those two, you could follow those indefinitely. So we'll send over performance, follow that after Anabolic, but Anabolic's the perfect one for you to start. Okay, awesome. Yeah, and Tim, if you don't mind, we have listeners that listen that,

75 pounds is a big accomplishment, and we have listeners that are listening that have that much weight to lose or more Anything you'd like to say to them because you've been at this now for a year any any piece of advice or encouragement you can give them As they start their own journey Just just say you know take take the leap and go for it and you know get in the mindset You definitely need a good support system. I mean, between my, my wife and then, you know, my coach, Alison, uh, you know, they're always there to support and help, you know, push me along on days that, you know, I maybe don't want to go to the gym or something, you know, especially

like my wife, make sure that I have time to, to make it to the gym and stuff. So that's great, man. Thank you, Tim. Great advice. All right. Yeah. Great advice. Thank you Tim. Great advice. Alright. Yep. Thanks guys. Take it easy Tim. Alright. He gave the best advice. If you look at the data on what is most likely to help you maintain consistency over time, it's what you said Justin. It's a support system. And trainers and coaches are good at this

because they're good support, they're also trained and experienced in supporting exactly this, which is a pursuit of health and fitness. This is why we always say the best investment you can make, if you're gonna spend any money on anything for your health and fitness, the most valuable thing by far, doesn't even come close, is a good coach or a good trainer, by far.

They're the most likely to guarantee success well this is also why we evolved the business in the direction that we did with coaches and trainers is that this was something that was kind of inevitable that we would get here at one point where this is probably the most needed thing like we've done a lot with the podcast and the programs to help a lot of people. The next level or layer to that is being able to provide a trusted source who can help them with nutrition and exercise through that process.

In fact, let me add to that, if you're watching this and because everybody's always like, well, how do I know who do I find? If you want to call in and be on one of these episodes and your question is what kind of coach should I look for? This is a great place. We'll help you out. Our next caller is Jamie from North Dakota.

What's up, Jamie? How you doing, Jamie? What's happening? Hey guys. Hello from snowy North Dakota where winter is still reaping benefits for us. Thanks for having me. I just want to say, obviously I don't want to think all the time saying I'm a huge fad. I've literally listened almost all your

episodes in the last couple of years as I've lost a significant amount of weight. I was just laughing to myself that I need you guys to talk really fast because I'm so used to listening in 1.5 so it might be a little odd hearing your actual normal cadence. Anyway so I've currently I'm a 46 year old man, six foot two. I currently weigh 340 pounds. My highest weight about three, three and a half years ago was 652 pounds. So I've lost about 310 pounds. Wow. Over the last couple of years, yeah. Incredible. Yeah, it's been quite a journey.

Done it through help, GLP-1 drugs kind of got me started, but I've just really used them as a tool. And so I lift four days a week and have now for the last year and a half, I also walk a ton, generally about 12 to 15,000 steps every day. And so I've had just incredible weight loss, gotten significantly stronger, all great things. The sort of the problem, the reason I reached out to you guys is as

part of that weight loss, I've lost a lot of or have a lot of excess skin that I'm going to eventually have to have plastic surgery to remove because there's just no way that it's gonna go away on its own. And so sort of the problem that I'm dealing with now, and I see this happening, because I'm not done, I'm probably gonna lose another, I don't know, maybe 50 pounds, 75 pounds

before I stop for six months. And yeah, you have to be at a stable weight for a while before you get a surgery. Anyway, so the skin is beginning to become a bit of a problem. It's causing some imbalances. I have everywhere, thighs, stomach, chest, arms. I'd have jacked arms if I didn't have the skin hanging down. I have like the world's strongest triceps.

But, uh, anyway, it's causing some imbalances, particularly when I'm walking. Um, when I'm lifting lifting I sort of describe it like if I were if you're to wear a hoodie And you have a bunch of stuff in the pockets Especially if like you have a lot of stuff in one pocket a little bit more than the other And you're walking around and moving it kind of like shuffles around on you and that's what I'm experiencing So anyway, you guys have been around a long time. You've dealt with a lot of clients Curious what advice you have so I don't lose the progress I've had and keep getting better over the next couple of years of my life.

Is it bothering you when you lift too or is this mostly like when you're doing cardio and walking and things like that? Is it bothering you all the time? Cardio, never heard of her. So yeah, it's definitely affecting me when I'm walking. It's beginning to affect me when I'm lifting too, particularly if I'm doing anything where it's not a big deal if I'm sitting and doing rows or something, but if I'm standing, squatting, stuff like that, it's just definitely causing a little bit of an imbalance. Yeah, so it's mostly

when I'm walking but it's definitely beginning to affect lifting as well. So this this is a very unique question it's a good question. I'd love to have you as a client yeah we would modify on the fly you would tell me Adam this feels this way this bothering I'd be like we could do this instead. Yeah are you working with a trainer by any chance? I'm working with the trainer. Trainer Peter is really great we sort of built our own program and it started with, you know, I was very limited on what I could do at first.

And I had knee issues, which I eventually got some PT treatment for that helped significantly. So I do have a trainer. I train with him two days a week and then on my own two days a week. That's great, that's great. By the way, exceptional job. I mean, that's really such an exceptional job.

I've never had anybody lose 300 pounds, but I did work with someone who lost 200 pounds. And I remember this specific issue, which is funny because I forgot all about it. And as you're talking about it, I'm like, oh yeah, I remember that this was brought up. And what we did, we had to modify while we were training. And really it's about, the best thing I can tell you

is some exercise are gonna be better than others. It depends on the individual, this is a very unique issue. And we would be very controlled with our movements. So I would watch my client. And I would modify on the fly and we would slow things down to kind of correct for some of the stuff. The other thing I could tell you, I didn't have this accessible to me 15 or it's got to be at least 15 years ago or more when I worked with this individual. I didn't have peptides accessible to

me that could help with the recovery process post surgery or skin removal surgery. So you're already working with a peptide, a GLP-1. I would look at GHK, thymus and beta, BPC-157. Those peptides can help with the post surgery recovery and the skin healing process. And so I would look at those as part of the protocol after you do get your skin removal surgery. But the best advice I could give you is to have your trainer modify your form, because they're gonna be able to do a better job than I can right now talking with you through video.

And through that process of just kind of modifying on the fly, because what I would do with my client is I would have to adjust their stance, I would have to adjust where their hips would go. They might be standing, they might be sitting. But I mean there's 20 plus exercises for every movement, right? This highlights such a value of a good personal trainer is we would be going through this and you'd be like, hey, Adam, this is bothering me or I can't see it.

And then I'd be like, okay, I've got 10 other exercises that I'm trying to accomplish. I could do to accomplish what I want to do. And we'll, we just might have to kind of play with them until you're like, okay, good. That feels right. And then they're like, cool, this is what we're doing. But just so that you, just to give you a little bit of ease here or put you at ease, um, while you're walking and moving and it feels awkward or imbalanced, so long as it's not causing pain, compensations are not necessarily a bad thing. They exist for a reason.

Right now your body is compensating to allow you to move with some of this excess skin that may be causing you to be a little bit heavier on one side or the other or whatever. There's nothing necessarily wrong with compensations as long as you're not noticing pain. In other words, let's say you do develop some compensations to allow you to walk and do certain exercises and then you get the skin removed, now you can start doing correctional exercise or following a program like MAPSymmetry to balance things out because your body won't lose its ability to adapt. So it'll adapt to how you're shaped now, it'll adapt to how you'll be shaped

later on after the skin removal surgery as well. So that's just something else to keep in mind. I wouldn't worry too much about it unless it's causing pain, in which case then you would modify. Jamie, I'd also I'd love to have Doug put you in our private forum so that if there are any of these challenges that because if you if you present them to us as they come like hey I was doing this yesterday guys and this this is happening and then we could like address that specific thing in the moment we're here to support you dude so if we can get you in there and then you come up with some of these things like that just message and tag one of us or

all of us and all of us, and one of us will get to you and help you through this. Incredible to see how far you've come already, dude. So excited. I appreciate it. Yeah, and thanks guys. You guys have, I appreciate over time, you've become much more supportive about peptides,

about GLP-1. I know there are some people who are using it, abusing it, not doing the work with it, but there are some of us out here who are really just see this as a tool and it's cool to have you guys see that and have content about it. It's made a difference certainly for me, and I'm sure it has for plenty of other folks as well.

No, I appreciate you saying that, Jamie. If you don't mind me asking, what was the impetus to get you to really get on this journey of weight loss. And then what's helped you? I know the GOP-1 helps, but I've worked with enough people to know that it's a lot more complicated than just using a GOP-1. What was the- Well, I think it started with, so three years ago I was 43 and I've been big forever.

My highest, like I said, was just over 650, but I've been over 500 550 for 20 years I Looked around and realized there was nobody my size who was in their 50s. They were all dead Mmm, and I knew that's I was going to die even though I had like good numbers and my blood work and all that I knew that I was gonna die early. That was the Overarching and then to be honest, my mobility got really, really bad. I mean, and I don't talk about it with a lot of people, but I'm becoming more open about it.

Like I needed a walker to get up off the toilet. I would break a sweat in the shower. Just showering was a cardio workout for me. And I sort of realized like this is, not only am I going to die early which sucks But that my next my last five years are gonna be horrifically bad and I just made a decision that If I'm gonna die young I'm gonna die at least trying and so it was life-changing and I realized mobility is something where

Use it or lose it and I wasn't using it and I was I Bet I was six months away from being one of these folks who's just on their bed all the time and never Leaving like I saw that down the road and in terms of like what I've done since then in terms of all those You know the work lifting and eating better. I mean I eat 250 275 grams protein a day Don't really care a lot about carbs or fat. I'm really focused on that. I try to keep it. I have amazing calories. I mean, Mike, I'm burning 4,000 calories a day at this point, even tested through my doctor. Anyway, I started keeping promises to myself,

which I never did before. Yeah. I realized that being consistent and having discipline is way more powerful than motivation. I had three great days hundreds of times over the last 20 years. Day three, four, I'm gonna grab that pizza, I'm gonna just sit around all day.

So I realized if I count on motivation, I'm gonna fail. So consistency and discipline beat motivation. I celebrate every single win. It doesn't matter what it is. Like, wow, I can sit in this booth at a restaurant, I'm gonna celebrate this. It does not matter how small the win is, wow, I can sit in this booth at a restaurant. I'm going to celebrate this. It does not matter how small the win is.

I celebrate it and I verbalize it and I write it down. If I'm ever having a rough day or I'm having a little stall and weight loss, I just look at that list. And then last is I don't set any output-based goals. I don't have a weight goal. I've never had a weight goal. I focus on what do I have direct control over? I can control how much I lift and when I lift I can control how much I sleep, how much

water I drink, what I put in my mouth and all my goals are about that and I I don't care about the outcome as much because I know that's gonna take care of itself as long as I focus on the inputs and that's how I've done it. You have figured it out. You got me emotional. You guys have been a big help. I've done it. So you have made your, you have figured it out. Yep. You got me emotional. You guys have been a big help. I'm not kidding. Like I've sat through it. I think I've 20 episodes left and the episodes I have left are stuff about like working specific body parts. Cause I'm like, well, I'm not there yet, but when I am, I have this waiting for me. Uh,

I've listened to you guys on all these walks. I mean, I go for seven to 10 mile hikes at this point Which is amazing three years ago. I couldn't walk 20 feet without being out of breath and now now after seven miles I'm like I can do another mile And I listen to you guys when I'm lifting It's it's really meaningful and not just you I mean there's there's other creators out there that have helped as well but it's um, it's been life-changing. Like, I wish I could, I have empathy for people

who have huge weight problems like I did. I'm not a believer in the kind of healthy at any size thing, but I think a lot of that comes from people feeling like they're attacked or they're judged. And so they kind of retreated to this feeling of, well, I'm gonna defend this thing that I am. And I wish I could get through to some of those folks with empathy and compassion and say,

your life can be so much better. Even now people look at, I could say I'm 340 pounds and many of your listeners might be thinking, oh my God, that's huge. And I'm like 340 pounds, I'm like, I look at them here, I'm'm like I'm getting too skinny you know but you can have such a better life but I think if people just focus on the outcome in a number and a scale and fast solutions they're gonna fail like this is a I

just stopped being a hey I'm gonna lose weight for a few months and realize I'm gonna have to put in practices that I'm going to do until I die, whether that's in five years or 30 years or 50 years, whatever. And I think that's sort of the key. I wish others could follow and do what I'm doing because my life is so much better in every way. So much wisdom. So much wisdom.

That was so good. Jamie, can I invite you back, possibly interview you? I would love to. I'd love to have you come on the show, dude. I'd love to interview you. There's a lot of people that we've worked with. We train people for a long time and you have an understanding and I think you can connect with people in ways that other people can't

because you've walked the walk. You articulate it so well too. Yeah, I'd love to have you come back on. Can I have my assistant reach out to you? Maybe we can make something so well too. Yeah, I'd love to have you come back on. Can I have my assistant reach out to you? Maybe we can make something happen? Sure, yeah, I'd love to. Really enjoyed listening to you guys and talking with you. And so, happy to share anything

and then of course anytime I get to talk to you, I can maybe learn a little bit more too. So, it's always good. All right, dude. Awesome, dude. We're gonna try making this happen, Jimmy. I appreciate you, man. We'll reach out to you, dude. Thank you so much.

Keep up the good work, guys. Thank you, Jimmy. You too, man. Fighting back tears. I know, dude, I wanna have him on the show. I do. He articulates that so well. Well that's how he was able to lose 300 pounds. He gets it. Yeah. Yeah. It won't happen any other way and I'd love to have him on the show for two... he does a great job communicating. 20 years he carried 500 pounds. What you know there are people listening who struggle like him, who look at trainers, look at us, we can do the best job we can do, we can communicate so well,

and I think we do a good job, and this and that. But it's just, to get through. It's hard to break through. Yeah, it's like, he did it, he gets it. He's a living example of it. Yeah, man, that's so great. I'm so happy we had him on, that's so great. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump, Justin, I'm so I'm so happy we had them on that's so great Look if you like the show come find us on Instagram Justin is that mind pump Justin?

I'm at my pump to Stefano Adams at mind pump Adam 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 The RGB super bundle includes mapsabolic, maps performance and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having

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