Mind Pump: Raw Fitness Truth - 2676: Gain an Inch on Your Arms in 90 days & More (Listener Live Coaching

Episode Date: September 3, 2025

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom.  Mind Pump Fit Tip: Gain an Inch on Your Arms in 90 days! (1:48)  Protein shake engineering is WILD! (14:32)  Christian revival with the youth. (17:02)  Listen to this before using AI. (20:46)  The kids just don’t understand. (27:42)  Guy’s doing stupid things. (32:25)  Feeding the idol you are trying to break. (33:55)  Terrible tattoo trends. (35:20)  What’s rarer? Benching 225 or having 10 million net worth? (38:43)  Teenager drivers. (42:29)  Addressing the high turnover rate amongst trainers. (46:17)  Red-light therapy and its impact on your mood. (51:56)  #ListenerLive question #1 – What should I do to reduce belly fat? I’m feeling discouraged and stuck like nothing I’m doing is working. (55:33)  #ListenerLive question #2 – Any advice on how I can fix this shoulder/hip pain I have been experiencing? (1:09:36)  #ListenerLive question #3 – Can you recommend a split that facilitates muscle gain and a successful bulk without risking overtraining? (1:20:22) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout: 15% off your first order! ** Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. ** September Special: MAPS Muscle Mommy Cross Promotion! Mind Pump #2565: Add 1/2 Inch to Your Arms in 30 Days Justin’s Road to 315 Push Press Diary of a CEO Podcast: Brain Experts WARNING: Watch This Before Using ChatGPT Again! (Shocking New Discovery) Elon Musk to Take on Microsoft With 'Macrohard' - PCMag Sal Di Stefano’s Journey in Faith & Fitness – Mind Pump TV Dummy shoves 4-pound dumbbell in anus, needs emergency surgery 2 days later Elite Trainer Academy – Podcast The Positive Effects of Red Light Therapy on Mental Health Visit Troscriptions for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP for 10% off your first order. ** MAPS Prime Pro Webinar The Wall Test | Mind Pump TV Mind Pump Personal Training – Apply today! Online Personal Training Course | Mind Pump Fitness Coaching ** Approved provider by NASM/AFAA (1.9 CEUs)! Grow your business and succeed in 2025. ** Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Chris Williamson (@chriswillx) Instagram Mind Pump Fitness Coaching (@mindpumptrainers) Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. 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. In today's episode, we answered live callers questions. People called in.

We got to coach them on air. But this was after the intro. Today's intro is 54 minutes long. In the intro, we talk about fat loss, a muscle gain, and fitness and nutrition. It's a good time. After that, of course, we get to the live callers. Now, this episode is brought to you by some sponsors.

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Includes your shirt size and your shipping address. And we'll get that shirt right out to you. All right, check it out. We made a plan. We made a plan for those of you that want bigger arms. In 90 days, follow this plan in a lot of you. A good percentage of you. If you follow what we say, we'll gain an inch of muscle on those biceps and triceps.

You want big arms? Pay attention. We're going to give you the blueprint. Let's go. Yeah. I like this one, of course. Who doesn't like building big arms? You know, there is a way to do this.

You just have to be consistent. I know a lot of people, especially guys, want to get their arms to grow. And so they're consistent with a few steps, but they don't include the others. and then they find it very, very difficult. Of course, at some point, you'll hit you a limit. But I think the limit for most guys when it comes to building arms is they're just not putting the pieces together properly.

Well, you list, you got six on here. And I remember, like, the light bulb going off for each of these individually. That's right. So never did I figure this all out one time. So where this will be nice is for the person trying to pursue this and maybe hasn't taken advantage of two or three

or more of these tips, because if you stack all of them, like you're going to put some good size on your arms because I remember, like, just tweaking one of these going like, oh, shit. Made a difference. Yeah, yeah. Yeah, so the first one,

and this is a rough number, but bodybuilders have observed this for a while. I first heard of this stat probably in my late teens, and, you know, since then I've tracked my body and all that stuff, and it's pretty consistent. I've seen it with clients as well. And so to gain about an inch on your arms, you probably have to gain about 10 pounds on your body.

About 10 pounds of lean body mass tends to translate for some people, a little more, a little less, depending on your genetics. But where am I going with this? You have to eat more. Trying to build anything, whether it's a girl trying to build her butt

or a dude trying to build his arms or whatever, without eating more food is... Utile. It's essentially impossible. It's just not going to happen. If you don't feed your body, the building blocks that it requires to build that extra tissue,

or if you just don't feed it enough to let your body feel like it's okay to build muscle, because that's part of it too, right? Building more muscle means your body's going to have higher requirements for energy. And if you're not taking in enough energy to give your body that confidence, then it's just not going to happen. And so for most people, this looks like about 5 to 700 more calories a day than what you're currently eating. About 5 to 700 calories a day.

By the way, this includes a high protein diet. So about a gram of protein per pound of body weight or, target body weight. Now, the reason why he said five to 700, some guys need a little more, some people a little less. So this is just a range. An easy way to do this for most people. Now, if you do this, if you want to really get good at this, what you do is you track your food for a couple weeks, get the exact number and then add five to seven hundred calories to that. That's like the pro way to do it. If you want to do it kind of the lazy way or the less accurate way, you know what you generally eat throughout the day. So what you're going to do is just add a 500

calorie or seven hundred calorie meal. This is what I would do when I was a kid. Yeah, yeah. If you're not somebody who can, this is where I do see benefits of things like shakes is like, okay, if you have, if you weren't consistently doing that, you add that into the mix, which is by the way, why I think a lot of people think that shakes are more valuable than they really are is I think there's a lot of people that when they're not training, they're not focused, they're not taking the shakes.

As soon as they get back to it, they start taking the shake and then they attribute the gains or the results to the shake when it's really well. They're consistent with everything else on top of that. Exactly. You're doing all the other things. You're just adding the shake. And what it really is is you now added three to 500 calories to your diet and some more protein. That's where the gains come from. So it's an easy way for someone who's not doing that. Yeah, I like that. You could take and create yourself, let's say a 600 calorie shake. And now the key is to not allow it to replace food. So this will be a mistake. Right. Be in addition to. Yeah. So let's say you're like, oh, cool. And first thing in the morning, I'm going to have a 600 calorie shake. And then what ends up happening is you eat less of a breakfast or no breakfast at all. You've just replaced one for the other. this should look like, or should I say this is a more consistent strategy, is you eat like you normally do, and at the end of the day, you throw the shake in. So it's at the end of the day you've eaten like you normally do, and then you're like, okay, I got this shake now. I'm going to choke

down because sometimes it's what it feels like. That's going to add those extracapsular. Make a good peanut nutella one. That's how I did it. That was my jam. That was whole milk, back when I could have it, whole milk, protein, powder, a little bit of peanut butter. Peanut butter, Nutella, and banana inside a shake like that. Ooh. And if you really struggle with calories, you can throw a half a scoop of dry oats in there. Oh, yeah. So I used to do that.

So if I was really pushing the calories and having a hard time getting out. What I would do is throw some ice cream in there. You're in the bathroom. Oh, yeah. That's a lot of dairy for me. That's a real lot of dairy for no one. I wonder I can't have dairy anymore.

I think it caused this problem. Anyway, next up, let's talk about the workout. Okay. Whenever, so obviously you're going to focus more in your arms and your workout. Maybe not so obvious. But anytime you're trying to prioritize a muscle, or an area, you're going to bump up the training volume for that area.

But you have to also simultaneously take volume away from other areas, okay? So you can't just do your normal workout and then add on top of it because what's probably going to happen, excessive. It's probably going to be excessive because most people who are consistent, and I'm assuming the people watching this who are like, yes, I want to get an inch of my arms in 90 days, you're probably already working out. You're probably already close to what your limit is for your total volume. just what tends to happen when people are consistent with their strength training.

They tend to train, and over time, they add a little volume, a little volume. Then they kind of find what they think is their sweet spot, but really what it is, is what they can tolerate. So when they throw volume on top of that, now they've tipped over, not only do they gain no additional muscle, but they also start to lose gains and some of the other lifts. So here's what your workout's going to look like. You are going to hit your arms three days a week. So biceps and triceps, you will hit three days a week.

For the rest of the body, you're only doing the major lifts. that's it yeah so you're doing a bench press overhead press deadlifts maybe a row and that's it you're not doing laterals you're not doing flies you're not doing a bunch of you know a different back it's like you're just doing the major lifts and then the rest of the workout for the next three days you're doing like six to nine sets for biceps and triceps a good example recently justin did a series with his overhead press i remember you experienced this in your series where you came in you're like, you know, what was, I just had to just overhead press. I was, yeah, because I was just adding that on top of, like, a normal workout.

Yeah, it was doing way too much. I mean, it's, it's so funny how, like, and you feel it once the body reacts to something, like, very specific. So that and you, and you isolate it. It's like, you finally gave it the opportunity to really get stronger and build. Yeah, yeah, I remember you coming in and talking about that. You're like, yeah, I just did way less. And my strength went through the way. Yeah, it worked.

I think part of this hack, too, is actually just including the frequency. see of three times a week, too, because one thing I was, because I used to do body part splits. Yeah, so, like biceps on one day. Yeah, so arms are only getting hit once or twice a week, but I used to hammer the shit out of them, like, one or two days out of the week, and then come back around. And so I was doing a lot of volume in a single workout, just me spreading it out over three days made a big difference. Yeah, so for most people, this is going to look like probably six to nine sets for biceps

and triceps, three days a week. You're doing the major lifts, then you're going to go to arms. here's what the workout's going to look like over those three days, though. I like to break it up this way because I think it offers a lot of variety. One of the days is all free weights. One of the days is all machines, and then one of the days is supersets. So short rest period, super set type of workout. This will help modify the intensity in the load throughout the week so you can hit with that much frequency and not overdo it.

And this, by the way, this routine right here is very, obviously very arm-centric. Combine it with the extra calories. And without doing anything else we're going to talk about, which we'll get to, you're going to see good results. Just from those two right there. Oh, yeah. Next up, try to get a little pump every day. So here's what you're going to do. You're going to get a pair of bands.

And a couple days a week, a couple times a day, you're just going to get a little pump in the biceps and trisip. It's not a workout. Key of this is modify intensity. The idea of, think of it more like, just pump blood in there. Like, I go into it,

I'm trying to pump blood in there for recovery reasons. Don't think like training, like if you go into it, like you're trying to train and get sore or feel of burn. It's like, no, I just want to pump blood in there because I'm trying to facilitate recovery. That's how you have to think going into that. And it's a couple times a day. So what this looks like is, you know, in the AM, you might do a few sets of curls,

get a little pump. You might do a few sets of tricep pressed down with the bands. That's it. And you're doing this almost every single day, two times a day. These are called trigger sessions, and they really do facilitate recovery. And they do turbocharge results so long as the intensity. That's right. It has to be low intensity, though.

If you push the intensity on this, it's not going to work. If you at least do this once a day, you'll see results. ideally two or three times and the best I was ever with this was I had to put the bands our little ones that we have the door jam ones in my living room just sat there yeah because it had to be somewhere where I'd see it

all the time so I just thought oh I need to go go do it real quick so that's probably part of this strategy too is that you know set up your bands somewhere where you pass by frequently or carry with you maybe at work so that you can have the opportunity to do this a few times

Totally. Next up, sleep like a baby. Like, go to bed early. Give yourself a nine-hour block is what you're looking for. So, yeah, I know they say sleep eight hours. Well, you got to give yourself time to fall asleep and give yourself a little bit of leeway in case you wake up in the middle night. Sleep like a baby. Lack of sleep. Now, sleep isn't necessarily magic. It's lack of sleep that is terrible, dark magic. Like if you have bad sleep, you eat extra calories, it becomes body fat. If you have poor sleep, you add extra. for volume, it becomes an injury. Poor sleep is a killer. And I know, I'm picturing the avatar of the person that I'm talking to right now who's, like, really interested in gaining an inch on their arms in 90 days. And what I see is a dude, a young dude,

and they have the worst sleep. They have the worst sleep habits. They tend to be the absolute. They're going to sleep when they're dead. Yeah. So I, that's that was me for so long. And when I figured this out, it was like, it was like, oh, it was crazy. Teenagers stay up all night now. I don't understand it. I've been stressing this. And it makes a

difference too like I see this within my own kids as they're developing it's like when they get good sleep it's like oh wow look at this you know it's such a good point and maybe sleep like a baby is too much to even ask maybe just uh as a teenager or the young man who's probably thinking of this just cut your phone time off by 6 p.m. Oh take it off just that alone you'll be bored and go to sleep electronic that alone will probably make a difference here's what by the way if you're watching this right now and you're like oh well dude I sleep in all because I see the teenagers will do this as well and sometimes people in their 20s will do this is they'll sleep until like noon on Saturday.

Like, well, I got plenty of sleep. No, no, no. What you're doing is your catch up. What you're doing is, first of all, if you can't catch up that way, it helps a little bit. But it only really helps with mental sharpness and memory recall. It really doesn't help with the recover apart that much. The second thing that it doesn't, isn't good, is it completely destroys your circadian rhythm. Yeah.

So you go to bed super late. You're like, cool, I'll sleep until noon tomorrow. Good job. You just gave yourself jet lag for when you are going to wake up early, which is terrible for any of these games. So it has to be really consistent every single night. You can't miss a night, sleep like a baby. And then finally, use, and I haven't heard people talk about this for a while, which is weird because it's so crazy. Use blood flow restricted training once a week.

So in one of your workouts, at the end of the workout, you're going to throw in a set of BFR for your biceps and triceps. So people aren't familiar with this, you take like a knee wrap and you tie it around the top of your arm, tight enough to where you can feel the blood be restricted. Not so tight that where it's numb, but tight enough to where you feel like you're restricting some... Yeah, we've got some videos on this. Yeah. And then go do some really light high rep sets

for biceps and triceps. Leave them on. The burn will be worse than any burn you've ever felt in your entire life. And this is a really turbocharger. Are you going to recommend this on a off-arm day? No, do it on the arm day. Yeah, do it on the armworkout.

Yeah, just at the end. Okay. Yeah, one set for biceps and triceps. And this works really well, everybody. This will, this by itself, if you're doing everything right, will add a good almost quarter-inch. I mean, all of these will. That's what, I mean, I remember going through the, you know, training and piecing each one of these individually together. So I've never once, like, stacked this intentionally all at once and had not had done this.

Like, I think this, this, if you're listening and you don't do two or three of these, you do all of them and watch what happens. I got to tell you guys, man, I had this experience over the weekend with just the, um, It's just how remarkable our ability is to process food. It's such a science. It's so wild. So I had, and I'm not going to, I don't want to say the name because they don't pay me, but also because it's not a product I'll use all the time. But I bought a ready-to-drink protein shake.

So you know the ones that come already to go? Yeah. And the protein that was in it is beef. So it's not egg. It's not dairy. It's beef. Yeah. Okay.

The flavor on the shake is something like. like, you know, Cupcault. Vanilla Cupcake sprinkle or something like that. Did you taste any beef in that? Hold on a second. It tasted like a cupcake with sprinkles on it. That's weird.

Identical. I take, because I'm like beef. Like, let's see how, yeah, yeah. Bro, I drank it. I'm like,

mask beef. Because the engineering that goes into into protein shakes, like we talk about processed foods. That's crazy. Proteins. Some of these protein shakes are the most processed foods I could possibly imagine. How do you get beef? I don't know.

I told you I had Jason over for the weekend, and he's like, I can't nail the ninja creamy down. And I'm like, well, tell me you're what you're doing. And he's using bone broth protein. I'm like, no, bro. Not for ice cream. I'm like, that's like you got to do way or egg. Yeah, yeah, yeah.

And so that was, so how do they get a beef protein shape to taste like cupcake? I don't know. I don't know. I mean, I looked at the ingredients. Of course, there's a ton of ingredients in there. Now, I want to see. But the engineering is wild. How do you do that?

I don't get it. I don't know. I don't know how much I try. Trust it. How about that? Well, I tell you what, you're right. It's a good point, but I will say this, that just it does make me respect. You brought up the Paleo Valley bone broth protein. It's so minimally processed and it tastes good. Yeah. And if you look at the ingredients, just like three or four ingredients. Yeah. That's it. It is minimally processed. There's no artificial anything in there. I think bone bra, I think collagen lends itself well because it's such a neutral flavor. It just blends into most things. Yeah. Unlike beef, which always, beef has a beefy flavor. There is no neutrality to it. You know it's beef. It leaves its remnants. So, I mean, Paleo Valley did a great job with that, but it's very minimally.

So it made me more just appreciative of, you know, of something like that. It's not a chemical bomb. Yeah, I mean. And just by itself, that's the way to do it. I mean, I wouldn't mix it with anything. No. That one I, it's even good in water. Yeah.

I do either water or almond milk and shake it up and that's good the way it is. Yeah, totally. Anyway, I, this, you guys saw, I told you guys about the Bible study at my house over the weekend. Oh, yeah, she sent a picture. I didn't count the picture. There's like 20 kids there. Yeah, there's over 20 kids.

Over 20. Yeah. So this is wild, right? This is such a crazy. So my daughter goes to Hume Lake. So little context. I didn't raise my older kids as Christians. I wasn't a Christian until recently.

So I become a Christian about a year and a half ago, maybe a little more. And, you know, I have teenage kids. And the last thing you want to do, anybody with teenagers will know this. The last thing you want to do, if you want your teenagers to move in a direction, is to push them in that direction. Right. Because their tendency...

Especially considering they weren't raised in that, and then that is so it's like even more so. Oh, even more so. And their tendencies to push back. Sure. It's a part... It's a type of... They're supposed to be, right?

They're disconnecting from their parents or whatever. So I didn't force any of this and then push it, you know, whatever. Little by little, my daughter started, you know, showing some interest. Anyway, long story short, she went to Hume Lake, did the Christian camp down. I knew that would be a big deal. Came back, just totally on fire.

And when she came back, she was like, hey, you know, my friends and I are going to do a Bible study. I want to like to attend it. So she's been going to these Bible studies. Now, I didn't know. I assumed that these were Bible studies that were led by a pastor or like a youth group leader. Yeah. No. These kids themselves, by the way, they all go to different schools.

Okay. So you said this to me and I was curious to it because ours were like self-led. When I was a kid and I ran one, but they were organized by them. as a church. Nobody organized it. Yeah. So they used to call them cell groups and you'd have, you know, oh, you ate here, you ate there. And so they put it together and then that's how I had my group of eight guys or whatever. So it wasn't organized. No. They just did it themselves. They did it themselves. Wow. That many kids is wild to me. It's growing. Organized on their own. So I didn't know that.

So then my daughter just shocks me and I tried not to show too much excitement again because you just want your kid to, you know, you want them to know what's their idea. She's like, hey, can I, can I host the Bible? Bible study. And remember, my daughter wasn't, she wasn't a Christian a month ago. Yeah. And she wants to host one. I'm like, oh, man. I'm like, yeah, absolutely. Let's have it. I didn't know they were going to be that many kids. These kids come in. They're all great kids. There was like 20-something kids that showed up. And I saw there was no pastor leaving it. There was no youth group leader. So I started inquiring. And they're, apparently there's a, they're saying there's like a high school revival that's happening. These kids did it themselves because they said they wanted to

keep the momentum from him they decided yeah and they're all different schools like all they're not even the same school no that's even crazy bro i'm in i'm meeting these kids i'm like oh you go to school and they're like no i go to this school i go to that school is probably five different high schools in the bay area wow and listen this was they were singing worship songs a couple of them brought guitars they were reading from the book of romans they were like praying i mean ink unbelievable yeah it's absolutely it's been such a crazy i mean i hate to admit when you're right sometimes but that was one that you could Cole. Just, I didn't feel it yet. I don't think I also don't have teenage kids, so I don't see it.

But you've been saying it for a while that you feel like there's this total revival that's happening in young people right now. They're thirsty for it. I think so, man. You know, the irony. I've seen that, you've seen that mean before. Like the, like, rebellion now is like a, you know, a family. It's like the opposite is rebelling now. So we've gone, they've gone so far one direction that you know having structure morals discipline is now the rebellious thing to do well these kids were left they're put their they're they're growing up in a world where they have access to anything they have access to anything they have entertainment 24 seven fulfilling did you guys see the grok AI thing you saw it justin rice sent you did did you see that terrible what the i can't

believe so so so explain it i don't watch it but i saw okay so yeah so um diary of CEO had uh like two I think child psychiatrist on his show and he was talking about, you know, what they think of like AI and kids like this. And he literally live on the air, like pulled it up. And he's like, this is the animated gracia.

I guess there's like two or three different animated versions. So you actually like are talking to a character. And it's like this sexy anime girl. And her name's Annie. And he just starts talking. And the way it's talking is like, sexual naughty and flirty. And he's not even prompting it to do that.

And it's, it's already flirting that way. He's like, I want to introduce you to my two friends and it's not. And she's like, oh, don't worry, I'll charm them over my, like, naughty person. Like, whoa, dude. Like, not even prompting it that way. And then, like, he starts to prompt in that direction and he stops it because they obviously get the point. Like, and this is accessible to, like, and this is now it's going to get so much crazier.

Yeah. Imagine being, like, a lonely. Everybody's felt this when you were a kid. You know, you're 13, 14. You're kind of lonely, especially today. I was going to say, that's worse today than it's ever been. Yeah, oh, yeah. I mean, we've never seen the younger generation have higher depression than the older generations,

and that's what you see now, and loneliness. And so you're at home, you're lonely, you're a boy. You have access to unlimited pornography. And then you're like, I want to relate, I want to talk with someone. And you start talking this AI girlfriend on top of it just completely zaps your drive and desire to go out and talk to people, to hang out with anybody and just keeps you in this isolated, vulnerable state. It's contained.

terrible yeah what do you think that you're your your your must and you roll that out like what is your desired outcome is it to is to hope to hook these young lonely boys in early and so now they're on your platform and addicted to it and falling in love with this AI like what is a desired outcome of that just just get more people to use them playing around trying to make personalities you know with he's done this for a few different ones like having one that's real um snarky and like you know talk shit to you and it's but i just think that he's not really thinking this all the way through in terms of exposure to kids. Like, this doesn't make sense. Yeah, I don't know, man. Weird from a dad who was like 15 kids or something. From how many different women? It sounds like it's predictable, actually. Totally.

I don't know, man. Well, did you see, too, he, so, like, I guess he has some software he's working on with AI that basically can do everything Microsoft does, but through AI now. And so he's calling it macro hard. It's like, that's like a Microsoft response to that. Is that really going to be the name of it? Yeah.

Oh, that's actually pretty funny. That's actually pretty funny. Did you guys see the report that Microsoft did that came out on the jobs that were most likely to be replaced by AI and which ones are not? What made the list? Dishwasher. Yes, bro. And it's dishwasher.

It's literally what it's put on there. It's like one of the most unlikely jobs for AI to replace is a dishwasher. It was on the second. second page. I'll make sure that I still think it'll happen before we have. If we can ever pitch it through the radiation belt, you might win. We've never been to the moon. I don't know that. Not going to the moon. It was supposed to be, they're going to orbit it. They're going to cruise around it. That's what it's going to be like. It's going to be trips around it,

not to it. Not to it. We're going to be on it. I don't know, man. It doesn't look good, but yeah. I don't think they're able to do almost anything. That's what I think. I think it's going to be pretty soon. Was that one clip I showed you where this guy thinks in two years is going to be a huge just layoff because of all the. jobs I think I put on here too that they think soon will they'll be able to pick up on all the different sounds from like your pet so your dog and just all different mannerisms of it and AI is going to be able to interpret that and literally be able to communicate with your dog through AI that's kind of cool yeah that makes sense I feel like they're and they said they're

close hey what's that really that's so weird what animated film was it was it up no where the dog's like you always says squirrel yeah that's what's going to happen You guys say like three things. Hungry. Happy, happy, happy, happy, hungry. You're right. It's going to be. Dad, dad, dad, wake up.

We're all excited. Like, it's going to have a conversation. It's so annoying. They're going to have like three things they say that too. Why'd you eat that shit? Yummy. I like it. This one guy got his AI to analyze the sound of different farts.

And with 87% accuracy, it could predict what the person ate. Did you know this? No way. Stop it. Really? I saw me. That's the kind of science. I'm interested.

That's what I'm... That is world-changing science. That is. Yeah, look it up, Doug. Put AI analyzes farts with accuracy. I don't know what the benefit is to that, but that's amazing. Are you kidding me right now? You can just tell what they ate, like, this big steak dinner right there.

I would love it just to have it on when you guys break up there. So I saw this, uh... This guy ate some yoga. I saw this interview that Hormosey was doing, and he, they asked him. and what he thinks, like, if he was stripped of everything, what would you, like, try and pursue job-wise right now? And I think it's a pretty good call on somebody who understands AI really well that actually comes in and integrates it into your company.

Yeah. Because think of that, what's going to happen is that the capabilities are, like, right around the corner of all the things you can do. But you're still going to have a bunch of boomers that are running the companies and own them and stuff like that, that are going to not know how to adopt it. So just being somebody who can come in and, like, look at your company and go, like here's all the places that you can be using AI to reduce this or to increase speed here

and do that. And that person's going to be able to charge a really high premium. You can either do this. You could go, I'm a flat rate. I'm a consultant. $50,000. I come in and do this. Or I'll increase sales by this percentage and I want a percentage. I want a percentage of this. Oh, that's great. And so pretty pretty makes a lot of sense. Makes a lot of sense. I use it like Google. What does that say up there? Yeah. So they say all of us boomers do. I mean, this is on Reddit. So who knows if this has any validity, but I trained in AI for three months on continuous fart sounds, and here's what's happened.

So you can identify your diet with 87% accuracy from a single fart. I have a hard time believing this. I don't know. I don't know. I feel like... I mean, that's kind of a general statement. I can identify your diet by 87%

what does that mean, like, that you can guess? Well, I don't know. I mean, do you have... Do you sound different when you eat different things, Justin, or is it just... I would think so. Especially if it's upset. It's one of those, like, inflammatory foods. Different people are upset by different foods, right?

Yeah, exactly. Yeah, you would all be individualized. There are general sounds, though, Doug. There are general... It's like chicken nuggets. You have, like, six shapes. You know what I mean? There's like six general...

Anyway, speaking of upset, and I talked about my daughter earlier, but I had the best but also the most frustrating argument with her over the weekend. No, over the last week. So she's on her own, again. like more beautiful stuff she just lifting weights right she's in the garage working out in her own just training i'm like waiting for her to ask for advice because i'm not trying to impose so

finally she's like hey can you make a workout for me i'll be yeah let me make one for you now remember she's 15 new so i'm creating like a very basic like here's use this 50% off coupon right here yeah yeah you're a discount code she bought a program for us yeah boom no i uh i i i i i wrote up a workout for her very basic because again you guys I don't have to tell you guys that's what you do for yeah that's the most effective routine you're going to do yep so write it up for her and she looks at it is lame listen yeah yeah it's not enough she has no idea so she's in the garage working out and she calls me on the phone because I'm upstairs so I answer the phone she's like she's like how am I supposed to progressively overload with this I'm like first of all what did you just say

yeah there's not a YouTuber is there's not enough frequency no I'm I'm And then I told her, I said, honey, I said, do you realize the language you're using? I know. Your dad's podcast is what made that popular? Oh, no, yeah, right. Like, people didn't talk about that. Well, no, girls didn't talk about it. So I'm going back and forth.

They're trying to establish, like, my authority. That's hilarious. I know my own daughter. I'll get around to your podcast. There's not enough frequency of volume of this, and there's not enough of that. How am I supposed to progressively over there? She's critiquing your fucking programming. Oh, my gosh.

That's hilarious. I'm arguing my daughter. I'm like, do you know who I am? Do you know what you do? you need to put her to you don't go to ask mind pump.com see what they say. I had kind of a similar but a little bit different situation so

like Everett we've been kind of battling he's he's going through that real like you know puberty phase where he's just just angsty and so like over the weekend he was like in his room too long I'm like hey what you doing man like no more hanging out in here like get outside

and he's just just fuming and he gets outside and I'm like we'll just let him figure this out you know this guy I don't know how to deal with him right now he goes downstairs he goes in the garage and just starts like throwing weights around

man and I'm like oh my god like this is totally my son dude he uses it for anger oh my god dude he's like he's like doing these like squats and overhead pressing but he's he's got pretty good form

and I wasn't even obviously you know like writing a program that's great but like he was just like thrashing weights It's so funny because your kids, I don't care how cool you are. I don't care how much you know. You're dumb to your kids, but they're that age. You don't know anything.

Totally. I told her this story. I said, you know, honey, when I was your age, my dad had a friend named Joe that would come over sometimes. He was a chiropractor, but he was a bodybuilder. And one day I came out, I got the nerve to ask him, like, what do I need to do? I want to gain as much muscle as possible. He said, come over here.

And he sat down with me. And he said, here's what you're going to do. You're going to eat a lot of food, focus on eggs and milk and tuna fish. And he goes, and you're going to work out three days a week. You're going to do like three or four lifts and just get real strong. And I remember at your age, what I told her. I remember at your age. I looked at him and I thought to myself, you're not telling you.

You liar. You don't want to tell me what to do. You're withholding the secrets. And I'm like, and if I had followed his advice, I would have, like, erased five years of frustration. I said, and that's you now. You don't want to listen to your dad. I said, follow this program. Watch what happens.

Or you're grounded. And then I told her this. I said, you want to add more volume? Go for it. I said, if you want less gains, it's a lot of your take away. That's fine. If you want to slow down your progress,

add as much as you want. Go for it. Watch what happens. It was like the best, but also most frustrating. Oh, that's hilarious. And she's so driven. You've got to be so excited to see her doing that,

but then also drive you crazy at the same time. Oh, it's so great. It's got that drive. So it's only a matter of time before she starts tuning into the show. You know what's going to happen. Oh, yeah. For French.

We're going to interview somebody who she follows her if she's into it. And then that's how she'll find listening. Like, Israel, oh, yeah. Yeah, yeah. Oh, for you guys, whatever. Yeah, it's going to be like that. It's just how good. It's going to be like that.

We're going to have someone on the show or she's going to find out we had someone on the show that was like she's a big family. Well, one of the kids that came to the study listens to my podcast. So that's what I think might happen. That one of her friends is like, your dad knows some stuff. I don't know if that'll work though. Yeah. Depends on how much she responds. expects that guy. She might roll her eyes, you don't know how stupid he is.

It was a good time, you know. Oh, shit, dude. You remember a long time ago you brought up, like, ER cases with, like, an ER doctor. I told you, like, no specific things. Like, I've never heard of this specific case. But there's this guy that, I guess, came in, and, you know, it's always an embarrassing thing when somebody's like, oh, I'll have all this abdominal pain.

And they're trying to describe what happened, but they can't really get to the heart of it. right, until they get to the x-ray. And then the x-ray showed that literally there was an eight-pound dumbbell inside this dude's rectum. Eight-pound? Eight-pound. And it's like the top, you know, and then the bottom. So it's like you're like getting it out and then getting it in.

Like it's just on eight-pound dumbbell. It's not heavy. How do you hold that? Yeah. The top is like super wide. And so anyway, they were like trying to describe like how hard. it was for they to get out and I was just like wow how what's the story there like like I wanted to know what like they didn't get into details doing stupid things yeah how he's how he's going to come

in there and be like who whoops hey I got an idea I was working out and just it's really weird lost my position yeah I don't know I was doing arms yeah my buddy did the five pound I had to go to eight you know there was this giant bodybuild in the gym and I cut in when I wasn't this one yeah this is how he left me yeah yeah yeah real bully eight pound Maybe he's doing progressive overload on it. That was cold. I know, right? Oh, my gosh.

I can't believe that. Anyway, over the weekend, I was reading some of the comments from the series that we're putting out. But, you know, shout out to Dylan. He has done such a great job of understanding how to edit that whole thing and piece it together. And the comments are so encouraging. It's funny, there's two kinds of comments that are most challenging for me to read. One of them is obvious. What do you guys think they are?

What are the two comments that will make me, that'll be like, oh. I don't know. probably the ones that are telling you to keep doing this or keep going that direction or I don't know what's... No, they're all positives. You're not getting any negative. So it's hard for you to take. Well, criticisms are always hard.

I haven't seen too many of those. There's not that going on. And people who are like, dude, you're Jack. Oh, it's the... And I'm like... The body... Yeah, and it's not that I hate them. Obviously, like hearing that kind of stuff,

but it makes it more... Feeds into that. Yeah, dude. It makes it more difficult to, you know, kind of break this, you know, this idle down or whatever. But aside from that, the comments have been just so incredibly. You know, the last level to this game where you're going right now, right, is to let go the wife beater.

Oh, wow. Just go shirtless? No. That's not what I was thinking. There's more to the, hey, by the way, listen, the wifebeater is not connected to the workout. The wife beater was before the workout. I was wearing that since I was a child. But it feeds into it.

I thought you should tattoo line the wife beater on you. That would be the best forever. It's a part of you now Just the haines Yeah What was that The remember when they used to do The people used to do the necklaces

That actually tattooed the like the Oh the rosary Yes What did that come from? Do you know where that came from? I don't know That was popular for a while there Every once in a while though

There's like a tattoo trend And then it becomes a trend And then I feel bad for the first people To get them Like a barbed wire Yeah like my Tattoo around the arm Yeah like mine

Do you have that? No it's covered up Well no it's built in there still Yeah Yeah it was like pull it off the wall and then literally literally

you pulled it off the wall at the tent yeah yeah my buddy and I he did like three of us I did that my other buddy did tribal

my other died did characters you know oh wow Chinese characters yeah yeah yeah Chinese characters

know what the characters mean well that's like a big problem yeah I don't remember what it meant but you supposedly just beef with broccoli

yeah hopefully yeah yeah I'll have that that's a and then and then mine just I mean

this was you know, in the, what year it was. It was in the 90s or whatever. Were you 18 when you got it? No, I was, I was underage. I was underage. How'd you get it? I don't remember how I got it.

I mean, I lived in a small town, so finding somebody to tattoo you underage. Really? Yeah, yeah. Oh, wow. I mean, I wasn't way underage. I think it was 17. Okay. Yeah, I think it was 17.

But, you know, Pam Anderson comes out with hers just afterwards, and so. Oh, and then you let five, seven years go by, and the story changes to, they're like, I got it after Pam Anderson. You know what I'm saying? So now it looks like that's what I did. So, yeah. That's your girl tattoo? Oh, man.

I knew a dude that got, when belly button piercings were not popular, he got one. Because there were dudes that got them sometimes. Yeah, yeah. And then a roommate that had one. Yeah. That's embarrassing. Yeah, you got to take that one out. Yeah, but you can just take that out.

It's not a big deal. Yeah. You know, Bob our tattoo is stuck with me. Tramp is always going to be there. Doug, did you ever consider getting a tattoo? Never. Not at all. No interest at all.

Yeah. Your generation was very different about that. Yes. Tattoes back then. you were either a sailor or like a gangbanger or something like it. Yeah, it was a big deal if someone got one. Yeah, it was. It became, it was popular.

Yeah. It was popular our generation. I told you, like, and I just met too. Like, it was last weekend where my, uh, my preacher friend who actually married my wife and I, uh, was preaching in town. He saved me from being kicked out of my house. Oh, when you got your first? Yeah, because my dad literally was kicked me out of the house because I got one.

But it's just like, yeah, was that, that generation. doesn't play they're just like there's this association built in where you're some kind of degenerate fuck up yeah yeah it's really changed now when i see like well it's it's swung back again so it went from our parents generation okay anti it our generation being so pro it and that's cool to not have them yeah yeah i know now when i see sleeve tattoos i think they're a chef that's typically what i think yeah that's they're always they're always they're always you know chefs are always or neck tattoos yeah a lot of chefs are rock so right away i'm like oh Chef, it's so funny.

That's a funny association. Isn't that kind of true? I would like to ask to you, because this, I mean, how can you be like a busy chef and not be on cocaine? Wow. Wow. That's a really, yeah. Every single one I've known, it's like, it's a tough job, man. It's for sure we're getting messages to that one.

You got to be fast. That's why. Yeah, you got to be real fast, the real lurch. There's another, I don't know what the other profession is because there's another one that's like that. It's crazy. I want to hear about that. Crazy environment. Speaking of crazy.

that crazy stat that you said about benching. Oh, yeah. Yeah, so 225, which is like not that much weight, but I guess it's more rare, was it like... More rare than someone having... 10 million. Yeah, I mean, worth 10 million. So hold on.

More rare than that. So it's more rare for a guy to be able to bench 225. Than to have $10 million. $10 million net worth. You know what's weird about that? What's weird about that, speaking, coming from trainers. I mean, it was a stat that Chris Williamson shared. So is that like, that's counting your assets?

Google it. Like you're a, it must be adding. He actually had the percentages. Well, I know it's more rare to have a six-pack than it is to be a millionaire. I know that one. Yeah, we've talked about that. And 225 is a decent press. I mean, it's not like crazy.

I know Justin's talking over here. I know. It took me a long time to get over 225. I don't know two wheels. Like it's, yeah. No, it took me, it seems like, it took me years of benching before I hit 225. I remember how what a big milestone was. Here's what I'll tell, I'll say this.

I started less than a wheel. I started less than one three years. I will say this. I think it's harder. to get $10 million dollars than bench $225. I can get most guys to $2.25 with consistency, a few years of training, good diet. Oh, yeah, difficulty.

Oh, definitely. It's way more difficult to get $10 million. I think it speaks less to that, well, I guess you could throw in that difficulty then because it's just hard to stay consistent enough to do it. I mean, that's why it's a neat stat because the same consistency that takes to make $10 million somewhere.

Yeah. So it's not like you're going to overnight make $10 million or just be lucky and have like the effort to get all the way up to $10 million net worth is probably decades. of a profession or skill or whatever or a business. I wish it translated 225 to then 10 million. I'd say, I would say most, most average guys,

it would take five to 10 years to get over 225. I mean, it took me over five years. Yeah. For sure, it was over five years. It took you five? Yeah, because I was in my mid-20s when I finally. Really? Yeah.

Oh, wow. Yeah, yeah. Probably 25, 26 when I was starting to bench 225. I think I was the, like, single rep 220. I want to say 18, maybe. but I had been working for four yet. Wow. Okay, so I'm looking up a couple of different things here.

I'm doing my own research. Okay. So. You know how good that is. They don't ask me to do it, Adam. Wow. You're always dissing my Google skills. So men, 0.4% of the population could do 225.

Okay. 0.4. 0.4%. Women is 0.02%. Oh, yeah. Women bents are 225. That's rare. But now, let's take a look at how many people are worth $10 million or more.

Yeah. That's 0.066%. So I don't think it adds up, honestly. Yeah. Yeah, regardless, I don't know that few people. Maybe it's, if they've made $10 million total in your lifetime or something, maybe that's what we're misinterpreting. If you guys ever really want to make your wife angry, you guys want some advice,

just what you do. You go on AI, you list all your characteristics and then ask it how rare it is that a man has. all those wonderful characteristics. I did that. Make yourself. I'm not going to say what they are, because I'm like, but I'm like,

how rare is it that a guy is, did, did, listen to all these things? And I gave me the, and I sent it to my wife, I'm like, babe,

you're so, you're so blessed. Oh, my God. And it didn't, look how good you're doing. It didn't work. Yeah. Didn't land like I thought it was.

No, she didn't come to me with gratitude. It turned to like a noise. Where were you this weekend? Just around. I mean, just around. I mean, just errands and nothing like,

you guys didn't try, that oh no no lots of errands and and uh shuttling the kids around that's like my life now dude really is like because just to get them to hang with their kids like other other kids are like morgan hill area yeah driver yeah so i got a lot of well your boy's gonna get his license soon he is yeah actually that's like a month dude it's oh wow that's here so yeah and that was thing we're doing a lot more research with that and so i'm like which car and like what are you are you scared at all because my daughter too yeah she'll be it's terrifying huh yeah terrifying yeah Yeah. Well, then your new driveway is kind of terrifying to be in and out. And I'm a grown-ass man.

Oh, that one? Yeah. I don't even know how we're going to handle it. Yeah. I was like, that part would scare me too. That new driveway is like... I think he's going to park down on the street below. Can you? You can. There's, there's dirt kind of off to the side that is a parking spot. Oh, I didn't know that. So he'll park there. Probably a good idea. Because, yeah, backing out of that or... I mean, my driveway is like this. Yeah. And it's like a hairpin turn when you get out of it. So someone coming around that corner or

But that is gnarly. Yeah. Yeah, I tried to scare my daughter. I was just like, you know, the number one cause of death is for teenagers? I'm a short of the stats. Trying to scare the hell out. Oh, okay. Because, well, car, it's dangerous, bro.

Is it still? Oh, yeah. I know it was. I don't know if it still was. A teenager behind the wheel, the stats on their, the rate of- That's why their insurance is so high until they're 25. Think about it. You're operating a, you know, what Howard was, 7,000-pound machine, and you just, when they get their license,

it's not like they're experienced. They did some drive. driving, they pass a test, they gain their experience in the real world. That's how you become a driver as you go drive with a bunch of... Your brain's not even fully developed. No. And like the most important part when it comes to that, too, the logical side. Well, now I'm nervous because, like, I started getting him into, like, motorsports and everything.

And so he's, like, really into, like, stock car racing, like, NASCAR, into, like, IndyCar racing. And then it's so, I'm like, wait a minute. So we're definitely going to get him, like, it's probably like that old Yukon that we have or, like, something big, bulky, and, like, it's hard to park. You know, it doesn't go fast. All those things, right? But he's starting to send me and Courtney, like, he found this old, like, stock car, racing car for, like, 20 grand.

And then he found this other, like, like, BMW, like, but it was all, it's not even street legal. And he's like, look at, what a deal. Like, what are you crazy? It's a deal because you can't drive it on the street. Yeah, he can't drive on the street. So what are we going to do? You know, my for a track.

You know, my daughter's trying to close me to get her is a Jeep, but not like any Jeep. The one where you could take the doors off. Oh, the Jeep Wranglers would be a good call, bro. Yeah. That's a good call. We looked at that. With the doors off? So what?

They go slow. They're not fat. You get a little. Yeah, it's got a roll cage on it. That's a smart. No. Yes, dude. I would totally put my door's off.

I would totally put my kid doors off. Yes, she is. She is? That's why she wanted it. She wants to take the doors off. Like, she's the mailman. She just wants to take the door to. In the summer.

Maybe the summer when it's a little hot. She won't do that for very long. No, we were looking and there was one. Like the inside was stripped. I'm like, no way she'll like this. Because you can see the wires and everything. She's like, oh, I love this. This is cool.

I'm like, get out of here, dude. Those are cool. I do. My best friend had a Jeep in high school. And I tell you, I mean, he drove the safest and the slowest. Those things don't go fast at all. It's sketch of you because it's so boxy, bouncy. That's it.

You ever been on that ride at Indiana Jones at Disneyland? yeah it's just yeah that's the you know those jeeps yeah yeah yeah i think i think that's a good call bro yeah i mean i like justin's idea too something like just big and bulky you know what i'm saying well big is hard the only problem with big is parking and stuff yeah and so you know they'll it up and stuff that's why the jeep is great they're so compact and small they're easy to whip in parking spots they don't move fast they've got the roll bar i mean i just think that's a smart call there's not you don't you don't you don't you don't get in a jeep and go race somebody like that's i'd be more worried about that type of stuff.

Racing for sure. Yeah, I wouldn't do that for sure. Anyway, I want to talk on a topic of a trainer turnover. I had somebody asked me a question about the high turnover rate among personal trainers because we always talk about how this is like a growing field. And it is if you look at the data. It's a growing field. But you know that those stats, Adam, are skewed because, well, let me ask you this.

How high is the turnover rate when trainers have a good manager and mentor versus when they have a bet? Well, we used to say that, you know, people don't quit jobs. They quit managers, right? So that's definitely a true stat. But still in general, it's a high turnover. It is. But when you have a good manager and a good leader, the turnover rate is way less. Oh, yeah. No, I mean, there was, I mean, there was times where I think our turnover rate and Justin's been a part of that team where we kept a high majority of trainers for a long period of time. I mean, at one point, I had all master trainers, which means they all had to have over five. 5,000 hours of service, multiple certs, like, and we had a core, core team of about 13. Well, the reason why I'm communicating this is I want trainers who are trying to become trainers. They often ask, where should I work? And so we'll recommend big box gyms because there's lots of leads, lots of opportunities. They have the structure in place, great place to learn, all these different kind of clients.

That's all true. But also pick a good leader or manager. Well, yeah. When you go to a gym, you want to have a lead or a manager really cares about your success, not that's just going to hire you and then leave you off your own. Now, if you're in our group and you're with our course and you're in our, we'll coach you, but there's nothing replaced as having that mentor right in front of. Oh, yeah.

I mean, that, that your direct boss at a gym is going to impact you from a mentorship level more than, because they're going to spend the most time with you. It's like you're, in a sense, choosing your parent at that case, right? You're going to be living at that job. And so you probably want to choose wisely with somebody that you're going to really, really learn or like to work for when I had my studio even because I didn't even these people even work for me they paid

they were contractors essentially but when they would come on board for the first two months or so I would help them get their clients I'd go out with them and help them build their business I you know because then the turnover rate was astonishingly high it'd be interesting to see I would think that it ranks in the top 10 if not top 20 turnover yeah I know a lot of people become trainers

and a lot of people stay yeah realtors I think is number one I think number one is realtors um but I would argue I would say that trainers just probably have there. A lot of it, too, is just it's, it's hard, one, to make a lot of money, period. But then it's also, you're at the mercy of the clients at first when they can do their schedule. And not a lot of people go into it with that, like, how many times did you have trainers are like, yeah, I'm going to work from this block to this block.

It's like, well, that's nice. You know, maybe one day you can build your schedule to be that way. But to say, to limit yourself to only so many days a week and only this block of time is crazy. The trainers that I had that had the most success. There's always an anomaly, so there was somebody who did that, but very, very few. Most of them were like, I'll work all seven days anytime from 5 a.m. till 10 at night and whatever I'll take. And what happens is you got a 9 o'clock, a 5 o'clock, a 3 o'clock. And so, yeah, I would imagine that it's a high turnover because, like, if you're looking at options for kids that are in college or in school, like, that's an option.

Like, that's a profession you can kind of do simultaneous to learning. another career. It's just that people don't take it as like the career option as much in like hospitality gets into this a bit as well. But yeah, I think it kind of falls in that category. But if you go into it thinking like this is my career and like you're really approaching it with that mentality, I think you go out there. That's a good point.

I started like that. I mean, I did not. It was. Yeah, but the turnover rate is calculated in the first year. So if you're doing this through college, if you quit in three months, you're part of the turnover rate, right? If you're doing it to take yourself. it's really, it's more about the managers.

Look, I know gyms. I've been in many gyms and you have these fitness managers that don't coach and train their trainers and the turnover rates is terrible. Yeah. It's horrible. Then you have ones that are great and it's like almost every trainer that goes and works for them.

I mean, I was guilty of my first few years. I remember one of the most pivotal moments in my career as a manager was really starting to structure and organize the first 30 days of onboarding. I can't remember if I read it some book or some stat. Remember, that's normally how it happens for me as I read something. I go, oh, my God, that's crazy. Like, just by making sure the first 30 days that you have some sort of process in place, it ensures their, you know, them staying for so long.

There's stats on it. There are. There's stats on it. And I remember reading going, like, oh, my God, I'm missing the mark here. And then I just laid out, like, a 30-day plan of this, like, you know, every day what they would do with me or shadowing and things like that. Huge, huge improvement. It's incredible.

Because a lot of that, too, is like, this is their, I remember, too, It was like I started to do like a little care, first day, a little care package. They had a layout. This is what we're going to do. And like, and it made a big difference on the onboarding process, how good that trainer was, how long they, how long they stayed with me. The other one was also, I told you guys this before,

was encouraging education. Yeah. I remember I saw that stat was a trainer who just has one national cert in addition to whatever base cert they need to have stays a certain amount of time. One that has two certs stays like double that time. One that has three certs each time. Yeah. It, like, significantly increases just because they have gotten an education in that.

And so I remember going, like, oh, my God, I'm going to let them, I'm going to let them learn on the clock. And so we started doing that in-house. And that made a huge difference. Yeah, you know, it's because you were a good mentor, 100%. So, all right, I want to bring up some studies on red light therapy. Have you guys seen, maybe Doug, you could Google these, the studies on red light therapy and mood? Mood. On mood, no.

Yes. So red light therapy has a significant impact on just improving. someone's mood. Depression and anxiety in particular. It's all energy production, right? It's all that mitochondrial energy production where people will start to feel lifted. It's got positive effects on depression, which is pretty amazing. That is amazing. So it's like you get, you know, the skin effects, you get all that. Look at that. Positive impact mood by influencing brain chemicals and potentially alleviating symptoms of conditions like seasonal affective disorder. Wow. Yeah. That's funny because I didn't know that. But that is actually, Katrina reports that.

And when she does the juice. So on Saturday, we, we stayed up till we hours way beyond that we normally would. And so did not get a great night's sleep. And the next day, she got up in the morning after her shower and she was sitting in it. And she was just like, I always feel when I have some groggy and don't feel like that, like it lifts her mood. And she said that. I was like, oh, that's so wild that there's actually studies to support that. Yeah, obviously I knew it helps mood disorders as well, not just things like depression and anxiety.

By what mechanism? Serotonin, dopamine. Those are kicking up? Yeah. Oh, yeah. So it would make sense after like a terrible night of sleep and you probably crushed all that why she would feel so good. Yeah, it's a staple.

I would say it's got to be a staple for somebody who's interested in improving their health. Of course, above that is like exercise, diet, and sleep. But if you were to buy anything that would contribute to your health, like broad spectrum, across the board, right? Like, what could I add to my repertoire that will give me benefits across the board with my health? Not just one area or another, but insubstantial. Red Light therapy. And the data on it is extensive.

It's not like new data. This data goes back decades. And it gets repeated and repeated and repeated. I'd say that in sauna. Oh, yeah. We're getting ready to build out. I'm going to build out a really cool one. Are you at my house?

It's the next project for us is to do that. Are you going to do infrared or just heat? I think I'm just going to do heat because I have. I already have the red light. And so if I wanted to, I could bring it over to it or with that. So I'm just going to do heat. I want to be able to do steam and heat, like dry and wet. So, yeah, we're looking into right now about how.

I don't know if I'm going to do one custom or I'm going to buy one of the ones that are already done. You know, that's one of the best ways to get rid of, like, toxins in your body through sweat, like plastics, you know, xenostrogen. Just the stats on it are crazy. The stats on just, what is it, three times a week at 10 minutes or something like that? like all-cause mortality goes down by... Significantly. Like crazy, you know. Yeah.

Cardiovascular health, everything. It's an exercise mimic. It's such a simple thing to do. And if I had one at my house, there's been many times where I'm just like, oh, I didn't get my lift in, but I would have went over and sat in the sauna. So I'm looking at it like an investment for us. We're actually thinking about getting one too. Yeah.

I'm definitely going to do that. If you're interested in methylin blue, because you're hearing about all the mitochondrial benefits, the energy, the cognitive benefits by the. way, it works. The studies are pretty remarkable. Go with just blue. This is a company we decided to work with. Each trokey, 16 milligrams of methyl in blue, it's an efficacious dose. It's real and it works. Go check them out. Go to troscriptions.com. That's T-R-O-S-C-R-I-P-T-I-O-N-S.com forward slash mind pump. Use the code mind-pump. Get 10% off. Back to the show. Our first caller is Charles from North Carolina.

Hey, Charles. How can we help you? Hey, guys. I'll just read my question and then we'll get going, but excited to be here. I'm 42 years old, turning 43 in a week. I have two kids, 12 and 13. For my wife and I's 15th anniversary, we went to the Dominican Republic because she had always wanted to see the humpback whales have their babies. So we went and saw that in March of 23. I really struggled on a trip because of my weight and had just turned 40. and I had to do something. In January of 2023, a chef that I was working with got me three-month membership to the YMCA because he was concerned about my health. Upon return from the DR, I began lifting with no plan and doing cardio with calorie restriction.

I lost 30 pounds pretty quickly, but plateaued hard. My wife found a trainer whose kids did jiu-jitsu with our kids and really told me that I need to reach out to him because he was telling her I was doing all the wrong things. He owned a studio and I had a couple of trainers who worked for him. And once my frustration became too much, I finally reached out. He being a longtime listener of the show. He put me up with one of his trainers. We focused on protein goals, which I was underconsuming.

He set me at about 200 grams and began strength training. I ran MAPs Anabolic consistently over the next year with some modifications from the trainer. and in total lost about 100 plus pounds. I was working 50 to 55 hours a week as a chef, was helping homeschool my kids, and was involved heavily in my local church ministries. In April of 24, I fully tore my right bicep at work, which led to me being out of work for four months.

During that time, the fitness studio I was going to closed because one of the trainers was embezzling, and I was terrified that I was going to lose on my progress. The owner who my wife had met reached out to me because we'd become friends and he introduced me to mind pump. You guys helped me navigate the challenges of the injury and how to be a better husband and dad and have been a consistent listener ever since. Once healed from the injury, he ran me through mapped symmetry. My right bicep was one and a half inches smaller and my right forearm was three quarters of an inch smaller from my dexascan when I started. and I had great results through Cemetery when I was done with the program.

I was completely balanced out in both arms. I had gained about two inches in my chest, lost two inches in my waist, but the scale had not moved. In January of 25, I started anabolic again, hitting several PRs each week and getting way stronger. I took advantage of the Black Friday with the plan to do performance advance. after that, anabolic advance after that, and then old time, trying to plan my workouts for the year. Still no change in the scale

as I ran through anabolic again, and then right before I was supposed to start performance, I tore my left bicep and my common extensor. While preparing for another surgery, the doctor had revealed that I had gained about 15 pounds since the previous surgery

and had lost more than 5% body fat. allowing the surgery to be done in a much easier fashion than the year before. The recovery from the second surgery went great because I had a better walk with the Lord. I was mentally in a much better place and I used peptide therapy. I came to the conclusion that I was drastically overtraining, believing more would get better results. Once healed, I ran MAPS 15. I'm currently in phase three.

I'm training with much lighter weight controlling my teeth. tempo, still hitting several PRs each time I live, just adding a couple of pounds each week. My church bought me Performance 15 as a thank you for service, and I plan to run it next, but still no change in the scale. I currently weigh about 336 pounds, like I said, down well over 100, and have been stuck there since for about a year. I carry a lot of weight in my stomach, a lot of visceral fat. I know that I can't spot reduce.

What should I do to help reduce the body fat, the belly fat? I'm really discouraged because I'm still not able to do things like ride a roller coaster with my kids and really was kind of thinking that this summer would be the one. Currently, my protein is about 285 grams a day, consuming about 3,200 calories. My weights have kind of changed. My flat and my incline is about 300 pounds. I can deadlift about 375 and squat about. 350. Yeah. Can we take a moment first just to talk about what an incredible job you have already

done? I mean, where you came from, how you started to where you're at and what you're doing is so good, bro. So good. And through two injuries. Yeah. And you also changed course. You also identified that you would probably do in too much through those injuries and change course with how you approach fitness. Here's my question for you is, what do you do? What do you do? discouraged about. I mean, I guess that I thought I'd be a little further along than I am. How much further? You represent 0.01% of people who started where you're at.

You lost 5% body fat. You almost, I mean, I don't know how much further you could have got. In fact, I think you went to, I think you pushed yourself too hard, which is what caused those injuries. Yeah. Which will set you way back. I mean, you know that. I don't got to tell you that.

but, you know, you go too hard or you try to push too fast and then what will happen is you'll get an injury that'll obviously stop in your tracks. Incredible. I mean, you're, I mean, look, here's a deal. There's nothing to be discouraged about at all.

You're doing great, man. Honestly, stay the course. Yeah. And be patient. Stay the court. You're doing so well. This is one of the best success stories I've heard. And that's just the truth, brother.

That is just the truth. And I know what happens. Like you start, you're seeing things. things move, you're progressing, you're feeling good, and you want more of it and you want more of it and you want it to happen faster, or you set an expectation for yourself. But this is, I mean, this is incredible, brother. Let's talk a little bit about, you know, maybe some things that we can do diet related, because as far as your protein intake, everything like that, have you been pretty consistent with like just, like, it sounds like you reversed dieted at one

point, adding protein and calories? Where would you consider yourself now, just kind of hovering at maintenance or do you go in cuts for a little bit and then do you do surpluses do you do you manipulate the calories like what does it look like no i'm i'm kind of in the uh the goldilocks zone as you guys kind of refer so i think uh i probably do dip in and out from surplus to uh to be in in a cut from time to time got it got i'm trying to not be like on the scale that often at this point what I tried to do is just weigh each time I start a new phase of 15 and normally it's kind of like oh it might be a one or two pound shift good but I can I can tell some differences in composition just because clearly I built back both arms and as I did I know it's like my arms

have really leaned out I'm getting kind of vascular in my forearms so kind of like do you hear yourself each one of these things are a win do you yeah you lost 100 pounds you're hitting piece you're consistent, you adjusted your workouts because you injured yourself, which is a tough thing to do when you've come from where you came from. The fear often is, if I cut anything out, I'm going to gain all this weight back. You made it through that. Good calorie intake that you're in the Goldilocks zone. You're strong. You are, though, touching on what we talk about why the goalie lock zone is so difficult is psychologically. It's difficult. Because you don't see huge swings, it mentally messes with people.

And so even though it is the sweetest place to be, it is really difficult for people to stay there for a long period of time because you want to see more movement faster. But you're actually seeing the best movement you can is you're not really moving a lot on the scale. You're slowly building muscle. You're slowly losing body fat. You're staying fed. I mean, you're strong.

You feel good. I mean, you're in the sweet spot, brother. It's just, and you know what? Like you'll have these moments where. you know, it feels like nothing really happens that, and I'm sure you've already experienced this in your journey where it feels like nothing's happened for a while, then all of a sudden you have a great, like a week looks like,

oh my God, I made this huge change in a week. It's just, it does that. It's like the same way we talk about how kids grow. You know, your kids all of a sudden they, you see, you don't see them for three days. They grew four inches. It's like, how that happens? Like, it just, it works that way sometimes

when you're consistent in that goalie lock zone. It's usually how it works. Mm-hmm. That's usually how it works. How many hours? So are you working how many hours as a chef? 50 to 55 but I've reduced that down I'm changing into a teaching role so I should have like a more normal schedule here pretty soon to where I've got some more time in the evening with the kids and things like that and how much time are you spending serving at the church quite a bit I do a youth Sunday school sometimes preach in the afternoon and then on Wednesday nights I do addiction recovery ministry.

And how many kids you got? I got two. How old are they? 12 and 13. So my boy this summer was determined he was going to put on like 30 pounds of muscle. I think you're going to do that this summer. So two teenage boys, you got a full-time job, family, you're doing all this. There is literally nothing to be discouraged about it.

This is like a- And you're making progress. Stay the course. Stay patient. Stay the course. You're doing everything right. When you switch jobs up to, it'll lower stress a little bit. Yeah, you'll see a little more progress.

Maybe you can take some walks because you have a little bit more time in your life. Like that, I mean. And you're strong. You're strong as heck. Yeah. Yeah, you're doing good, Charles. You're doing really good. There's really nothing I would change right.

You know what I was going to change? But then you did already is I would have told you to go to do less volume and stuff because of the injuries. But you already did that on your own. Yeah. You know what we could do, Charles, that will, I think that we could help is it puts you in the private form if you're not already in there. That way you just, you got, you got our support going through this process. Just check in. Yep.

Okay. Yeah, I'd appreciate that. Yeah, yeah. Doug, I'll have Doug give you access to that. And then just keep us posted because, again, this is the hardest part of the Goldilocks zone is you can get discouraged and it doesn't feel like it's moving fast. And so, you know, just reach out in there. Keep us posted on your progress every couple months or as like you do when you check in on your transitions through the phases. Let us know how it's going.

And if you have any questions and we'll help you through this process. But you're doing great. By the way, I know exactly what you're feeling. Okay, I go through this all the time. I even still go through this with myself. So I'm a much better trainer for other people than myself. There's two traps. One of them is you're making good, consistent progress.

You don't see huge swings, so you've got to push harder. Here's the other side of the trap. You see crazy progress, and you're like, can I make it go faster? There's no end to this because, like, it's really about understanding the mindset around it because whether you make fast progress or consistent slow progress, you're going to want to go faster. Yeah. So just keep that of mind.

But you're perfect. And just remind, I mean, I don't, I know it. I don't even have to ask you, but I'm pretty sure you feel like a total different man today than you just did two years ago. And so you just got to remind yourself of that, bro. You know, you're a whole different human being right now than you were two years ago and doing a great job. A great role model to your boys, too.

Yeah. A good job. Yep. Continue the path, bro. That's it. Yeah, you're doing really good. Awesome. Well, appreciate you guys.

Appreciate all the stuff that you guys put out. loving the 15 program I told him I would throw out the seed you guys should do an old time 15 We got some stuff down the pie Stay tuned Hey why don't you

Why don't you shout out to your trainer Who was a big mind pump listener And turned you on to us in the first place Give him some love. Who is that? Oh, Kellyn Lake Just for you in Winston-Salem So yeah, he was huge And big, big help to me

Awesome. Thank you, man. Right on. Thanks for calling you. I'm blessed, man. All right, thank you. Take it easy. Great job.

Yeah. Yeah. Great job. It's, you know what's funny about this is, uh, you can tell as they're talking, as he's talking. He's hearing himself. Yeah, he's almost, he's hearing himself like, uh, this is a good thing. This is a good thing.

I'm hitting P. I'm hitting PR's, but, but my weight. Yeah. Again, two inches of my arms. I'm more vascular. Balanced out the imbalance I had for my injury. Yeah. And so you can hear in his own voice, he's like, uh, oh, I'm about to say something silly.

You know. That's why when I, I was like, can we just take a moment, bro, to celebrate what you've done already. And what's so great, and you love to hear, is that, because I get it, that when you get hitting that spot where you don't see big swings, you get discouraged, and he's kept going. Yep. So that's, and you got a remind, like, this is a lifestyle change and something, and who said that we interviewed, I love that, like, I'm just, oh, it was when we interviewed, who's

the guy that was a listener, our only listener we've ever interviewed. Oh, yeah, yeah. Jesse? Yeah, no. Seltzer. Jamie. Sorry, Jamie. I can't believe. You got slipped me.

But with Jamie, like, I'm a man who works out five days. That's just who I am. Like, you are becoming that person who just does his workout and that is going to serve you, that mindset. Regardless of what's going. Yeah, dude. Doing great, man. Our next caller is Jimmy from California. What's up, Jimmy?

How are you doing, Jimmy? Hello, guys. Guys, I've been, it's so unreal to talk to you guys. I've been a longtime listener. Really quick, I'm going to read off myself before I get sidetracked. All right. All right. So first off, I just want to say thank you guys for having me on. It really means a lot to me. I've been listening to Mind Pump for four years now, and it's been a huge influence on my life. And not just in fitness, but just over and how I think about growth in life. For me, fitness started off as a way to change my body, but along the way, it became so much deeper. That's why I love this podcast, because that's why this podcast is so special to me, because I know you guys focus on the bigger picture. Not just the sets and reps.

And also really quick, I would like to shout out your team, Doug behind the scenes, Kyle, Rob and Ann. And also, can I give a shout out to the people that I work with? Yeah, you'll have to do it. So it's going to be Paulette and George P. and just body exchange. It's a local, locally owned gym here in town. And I work at Body Exchange. So shout out to Body Exchange, anybody that goes to Body Exchange. And really quick, I'm going to read off my email.

I put hello guys I'm reaching out today because I've been dealing with some shoulder pain both on my left side and oh some shoulder and hip both on my left side and I don't know why so for some contacts I've been string training for about a year and a half correctly with the help of you guys I completed maps anabolic twice performance it's my second time running performance as of yesterday I just started I just completed symmetry on and maps 15 I do maps primes before every one of my workouts, and I pyramid up to my top set. I do notice pain when I do a heavy five-by-five bench and squat. I want to say my form is pretty solid, but if you guys have any advice, and also a side note is you guys aspire to me to become a personal trainer and to compete in my first powerlifting meet, I love you guys so much, and anything you guys say, I will do. All right, thanks, man. Appreciate that, dude.

Yeah, good for you, dude. So it's when you bench heavy and squat heavy? Yes, sir Yeah, and you want to compete in a powerlifting meet So those are really important list for that You must be pushing those pretty hard Yes What do your lifts look like?

What are your top lifts on those? Just out of curiosity So my bench, my PR is 245 But two plates But I try to go like just below that Like maybe 80, 90% around there Okay And your squat, what does your squat look like?

I want to say about two plates and 25 That's probably like my Yeah And this again, like 80, 90% when I go. Once you get to a certain point with strength, you have to really take some time, like, outside of that kind of training to start to bolster things. Okay. So you feel fine until you start to go heavy. And you're pretty strong.

What's your body weight at? Like 1802. Yeah. So look like his shoulders elevated on the left side. Can you zoom in real quick? I'll go back to the other picture and zoom in. So I can see posture. Yeah, yeah.

It looks like he's elevated on the left side. I mean, you're doing the right stuff. I would say I would have you stick in a longer cycle of symmetry. Just like do it a couple times in a row before going back to those to those big lifts. So would you say to rerun symmetry again? That's right. That's right. I would do a couple rounds of symmetry.

And then do you have prime pro? Yeah. I don't. Oh, I'm going to send you prime pro. Scampular depression. It goes deeper into the joints. And so you could do. scapular and hip movements in prime pro that you won't find in Maps Prime that go a little deeper

on working on stability and mobility and you can practice those throughout the day that'll help your bench a lot definitely and is it my rotator cuff is it my ac joint could be so where do you feel the pain in your shoulder you're looking at it so yeah it's a little elevated yeah it's elevated and rolled forward a little bit look at you can even tell by the top of his peck right there and then look at the difference between his lat his lad on the right and the left side he's he's up and forward a little bit Are you, show me where you feel the pain. Like, in the front, more towards my front. A.C. joint.

Okay, so that would be the AC joint. It looks like you might have a little bit of scapular imbalance based off of the picture that you sent. So I would do some of the scapular and shoulder mobility movements. Wall circles. And then where do you feel the pain in your hip? And my hip, it's, okay, can I show you? Yeah. So it's like, right, like right?

It just feels very tight. Okay. Right. Now here's what's interesting about that is that, so it could be QL, could be hip flexor. Sometimes it's hip flexor that needs to get stronger, which is weird because as a trainer, typically you're trying to make people's hip flexors looser. But I've seen this with people who strength train a lot where they're trying to figure out why their hip pain hurts. And they need to do hip flexor strengthening exercises. So you can even try some of that. So like single leg lifts and stuff like that and see if that makes a difference.

but Prime Pro should help and stay in symmetry for a couple cycles and then go back and see how you feel. Yeah, the wall press and then the shoulder, the scapular circles on the wall are the two movements I'm going to focus a lot on with you.

And I actually think that if he's like that, the bar could be off just a little bit on what he's doing his back squats. So if the bar is just barely off on the back squats, you're going really heavy like that. That's where you might be feeling that

in that hip, that side. But have you done the zone one, the wall test? I have, but it's been a while. That should be the thing you do before every lift. Like you start with that. Use that as a primer. And then do the scapulous circles,

which you're going to see in Prime Pro, we'll send that over to you, where you get against a wall and you make these circles, especially on that side. So the side that you're having those issues with, and you should do both, but that's the side you really focus on.

And you can't do too much of that. This is something that you practice even throughout the day. But definitely, before you work out, you've got to do those two priming movements. before every time you lift and then when you got time at home you should be messing with it too just keep you're trying to repattern that side and it look to me it looks like you do you're a little rolled up and forward to me just a little bit it's probably not that bad because you feel okay

until you start to get closer to your limit yeah and then when you when you start to get close to your limit the even if there's a 2% imbalance it comes out default patterns kind of kick in and take over that's right yeah so that's why it's just it's going to take a lot of reps and so the more you can do those like scapular circles and really be disciplined with that and also prime ahead of time before you get into these big lifts is going to make a tremendous difference. Now here's the other thing because you're a trainer and I think there's value in this would be to work with see if you could hire like an experienced powerlifting coach because they will see things that you don't see in those lifts. And they'll see technique, form and they're master's at maximizing leverage, which believe it or not, maximizing. leverage actually makes the exercise safer with the technique. And so

you're at the level where a powerlifting coach would probably benefit you if that's something you're looking to do. I'm going to have Doug send you, we're going to send you Prime Pro. I'm also going to have him put you in the private form if you're not in there already. No. Okay, so I want to put you in there too. This way

if you don't hire the coach, because I'm with Sal, I think you should totally invest in that. It'll make you a better training. Even it was just for like a month. Even it was just like a month of having a, the three sessions really help you with technique on those lifts. I think you'll get a lot from that. If you can't or don't, then at least you have us in the forum

where you can video some of your movements and between the other coaches that are in there and us. Hopefully we can help help you out as much as we can virtually. Okay. And one last thing I'd like to share is so I do work out a gym here locally in town body exchange and I was doing the front desk, but since I want to become a personal trainer,

I just got a promotion to do sales. and I just wanted to share that with you guys. First week, as the sales. Oh, that's great. Good for you, man. You know, you would, when you get, if you haven't picked up the course that we did, you would really appreciate that, even as a, because a lot of it is focused on sales. So, Sal has a whole section in there that's on, on.

In fact, you have your free webinar that's out there, too, don't you? I don't know if it's out. Is it out, Doug? I don't believe it is. Oh, it's not. I thought it was. No, but our course is very heavily, you know, it's real heavy in sales and marketing and building your business.

It'll be something valuable for you. Are you already following the trainer Instagram page that we have? I deactivated all my socials. Okay. Smart for your health. Terrible for your business. You get a burner phone. Yeah, yeah.

Well, you're going to need to be on there to get on that Facebook forum. And then we've got a lot of content that's focused for the trainer. So it would be beneficial for that. Just follow that. We have a lot of people that just create a ghost one, no picture, no, I thought, just so they could be connected to us on that stuff. So it's worth doing that. And also I've been keeping up with Kyle's new podcast.

I've been listening to every single one of his podcast. I really love his podcast. Oh, good. That's really good. He's going to replace Justin. So that's what he is. You already did one time. It's, you know, it's going to happen soon.

We've been interviewing, you know what I'm saying? Adam, you talked about in that podcast, if I'm not mistaken, I don't know if it was that one or maybe a previous one, where you said in two years for now that you would have, a whole bunch of trainers, and I'll just want to say one day I would, I would love to work over there. That's a great goal, brother. That's a good goal, man. Yeah, we'd love to have you.

Yeah, get in there. Get in there with the community, then. That's going to be one of the ways to hijack you there. You can apply at mindpumpjobs.com. Yeah. Okay. Yep. All right, man.

All right, Jimmy. Thank you guys so much. You mean, so much. I'm totally freaking out right now. Take it easy, brother. Thanks, man. All right. Thank you guys.

You know, it makes, there's so much value in a personal trainer. hiring a specialized strength coach. Oh, yeah. Because they know things, I mean, you know, when you're at that level, you're a powerlifting coach or a running coach or a whatever. It's these little details, man.

Oh, it's these little details. And then you can translate to your clients. Big time. Oh, man. You learned so much. I worked with, for a short period of time, an actual power lifter. And I knew what I was doing, I thought.

The stuff I learned from them when it came to squatting, deadlifting. Olympic lifts for me. It was crazy. Oh, you better get a couple of course. That's another level. You know, even just a short period of time,

even just a month where you got four to five sessions with a coach like that. Especially like powerlifting because you're only focusing on a handful of lifts that they're going to be... I got help twice. I got help twice and it was like game changer for me. Yeah, yeah. Invest in that, bro.

Our next caller is Niccolo from New York. Niccolo, what's happening? Be doing, man. It's up, dude. What's up, guys? How you doing? Good, good. How can we help you? First I want to say, I'm really thankful for all that you guys do. I'm in my 20s and I send episodes to parents

to my parents in their 60s. So just I think that speaks to the comprehensiveness of your coverage. Thank you. Thank you. So I'm 6'1, about 165 to 170 pounds with 6 to 9% body fat. I'm in pretty good shape, and I've been lifting for four years, but I've always been skinny and want to get serious about bulking up. I'm at a good point in my life to do so, schedule-wise,

and I've listened to a bunch of your bulking episodes for advice. Here's the thing. As I've started my bulk, I've also joined a gym that offers climbing and yoke, yoga classes for social reasons and just general enjoyment. I want to have the flexibility in my routine to do those kinds of things a few times a week, whether it's climbing, yoga, play basketball, that kind of thing. And I want to be sure that I'm lifting enough to support my bulk without overtraining. So could you guys recommend a split that facilitates muscle gain and a successful bulk

without risking over training? Yeah. Thanks, guys. Yeah, easy. Mass 15. Great question. That's it. Yeah.

Mass 15. And eating a surplus. Yeah, you can't really overdo it with that. That's it. Those are great climbing and yoga classes to complement your straight training. Now, keep in mind, bulking isn't going to help your climbing. I hope you know that. It doesn't help climbing.

But yeah, if you're doing that a few days a week, MAPS 15, being a calorie surplus, be a nice balance. So you should see some nice, steady, lean masking with that. Maps 15 and calorie surplus. Okay. Yeah. Great. And, yeah, I'm not super serious about any of the other sports.

It's kind of just mostly for fun. I'm not really serious about, about bulking up if you're look okay if you really if you're just serious about bulking then what you would do is you wouldn't do uh especially the climbing and you would do like a maps and a ballic and a surplus but you really got to weigh it out i still think 15 would be a good place to start i mean it's just because it's not a bad choice at all yeah yeah because here uh when you struggle with eat i mean this was you and i when we were young when you struggle with getting enough calories uh all kinds of extra activity doesn't always serve you and extra training

doesn't always serve you. I remember some of the best gains I made was when I reduced my training volume way down because I just had so much activity in my 20s. I was doing a lot of stuff. And so I would actually still run you on 15 first and then go to anabolic. But I think you'll see really good gains just from 50. You still press the intensity. Yeah.

Oh, yeah. That's definitely up for grabs. Do you know what your calories are at? So my maintenance is probably around 2,800. I got pretty low. I almost cut out carbs entirely. I was on sort of like a keto diet. And then now I've been incorporating those back in some white rice and oats and whatnot.

Getting up to like 33, 3,400 is kind of my target for the bulk. Oh, good. Oh, yeah. You should stay consistent with that. Mass 15. You should see yourself getting some nice, lean body mass. Okay. Excellent.

That sounds great. So just 15 to make sure I'm not overtraining. And then would you say if I'm climbing, doing yoga, playing other sports, that kind of thing? You're perfect. Two, three times a week is that. Totally fine. That's fine. That's fine. Just added activity. Just keep in mind when you do the extra activity, try and make sure you push the calories, a couple hundred more calories.

So just be mindful of that. Be like, okay, this was a week or I did a lot of climbing and other things. And so, you know, goals was always for me when I did activity outside of my lifting was to feed, you know, an hour before, get a good size meal. And then as soon as I was done with that activity, try and feed again. You can also have intro workout carbs. So like while you're doing the climbing, you could have like a jug. full of like coconut water or something like that with some carbohydrates in there. Yeah.

That'll help. All right, awesome. Yeah. Do you have Mass 15? Should we send that to you? You got it? I don't have it. So I would really appreciate it.

Yeah, we got it. We'll send it to you, bro. Awesome. Thanks, guys. I really appreciate everything to do. Keep us posted. I'd love to hear how your results come from 15. Okay.

We'll do. Yeah, I'll run through it and then check back in. Thank you. I'd love to. All right, man. Cool. Yeah, the intro workout carbs is actually, you could easily have 200 calories

worth of just carbohydrates drinking them while you're doing the activity that always made a big difference for me when it can you know I know we've you know we've hammered already nutrition timing a bunch of times in this podcast but one of the things that helped me was doing that the timing not because of there's anything

magical with the anabolic was just to get the calories that's right. It's just like if I made a conscious effort to okay I'm going to play a ball right now go have myself four or five hundred calories you're counting for it ahead of time which is Yes, and I think that was the most important part of it. Otherwise, you know, I could easily go play ball. And especially after I play ball, it's really hard for me to want to eat a normal meal.

So I'd have to do like a something liquid that I could just pound really quick. That really helped. That made a big difference. Yeah, but the intro, even the intro workout stuff, because if you're playing or climbing, that's like two hours. And it's not going to hurt you to drink carbohydrates if you're doing something requires endurance. It might actually help. Yeah. So it's an easy way to get those energy right away.

And I think someone like that who is a hard gainer does better with. the lower volume. So I like the Maps 13 first, and then, you know, if he starts to get some momentum, then rolling to anabolic, but it's a good place for him to start. Perfect. Look, if you like the show, come find us on Instagram at Mind Pump Media. We'll see you there.

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