Mind Pump: Raw Fitness Truth - 270: Deloading, Pausing Mid-Exercise, Cutting for a Show & MORE

Episode Date: April 8, 2016

More Quahlity fitness answers from Sal, Adam & Justin who answer PumpHead questions about incorporating extended pauses mid-lift, the best time to de-load, how many weeks out to begin cutting for a show, the benefits of eating frequently, if any and egg yolks. Please subscribe, rate and review this show! Learn more about Mind Pump at www.mindpumpmedia.com

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You know, I still like our idea of doing porn ads. That was a failure. That was a failure. Was it, or did we just not funnel it? Well, it was a failure. That was a failure. Was it or did we just not funnel it? Well, here was a failure.

We know what. Here's the deal. People do not like to type with one hand when they're trying to go to a big get a product. And hands are occupied when you're looking at part here. Right? Very true. Yeah, exactly what I'm saying.

I thought it was an extremely clever and fun idea to explore, though, which that's the fun part it was an extremely clever and fun idea to explore though, which that's the fun part of being an entrepreneur. You had to do things like that, just like how we explore the option of hiring a social media expert to come in and and the poor that I would just and said, I'll never forget when he said that I thought, man, that is. And then he said the the dollar amount was Well, that's what really intrigued me. I was like, cost per click was so. It is unreal, the amount of impressions you get

for the amount of money you put into it, that's all I was thinking about. But like yeah, they're literally only the companies that were related to porn were doing well. You can't come in and be like, yeah, we're into fitness. Because you know why? They are just watching porn that we populate. They click over and hopes they're gonna get another porn

and they get some fucking nerdy guys talking about fitness. Hey, we're entertaining too. Let's put that cock away. Yeah, we got staff to talk about. Yeah, nothing makes you wanna come. Like listen to my phone. And then they purposely don't buy anything because you killed their boners.

So they're extra pissed. You done orgasming, orgasming your brain. I don't know if we killed our boners. Okay, you remember when Sal used to say that? I don't know if we killed it. Do you remember when you used to say that? That mind pump gives you boners? Is that what you said?

Mind boners. Yeah, what you used to say that when we signed off back in the back. I don't remember. We should revisit some old episodes and hear some stupid shit that we used mind boners. Yeah, would you say you used to say that when we sign off back in the back? I don't remember. We should revisit some old episodes and hear some stupid shit that we used to say already. We were crazy. You don't need to go back that far to listen to stupid. No, I don't. Like last week.

What was it the one we did a whole episode on blow jobs? Somebody like whose idea was that out? I don't know. It was like, whoa. This sounds like a good idea. You know, and it just shows you how different we all are because we all have different circles obviously because I get a lot of people, at least me,

that come up to me and say, hey, I love when you guys talk about stuff other than fitness. Like I love your conversations that actually have no point to them that are off the wall that are just hilarious and I don't give a shit about all the fitness stuff. So I actually have a lot of people that tell me that. So, and I actually think Justin's the best at making us revisit shit like that because sometimes we do,

we get on our kicks where we're, we got a lot to say about science or fitness. We're battling some doctor right now with shit. So we want to duck shit. Because we have a platform. It gets too serious. I think, and I love giving people information, especially because like this is what I eat, sleep, and breathe,

like all day long. I think for me, I like to visit and just like escape it for a minute, you know, just to have more of a silly kind of vibe every now and then, but like, you know, like that's not selfish at all, right? Yeah, I just, I want it to be that way. It's like, it's my fucking radio show. This is what I wanna talk about today. We're gonna turn it to be that way. It's my fucking radio show. And this is what I want to talk about today.

We're going to turn it back in this direction. Stop being so serious and shit. Is it? No. It's back. It's the motherfucking quag. That's right. Quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick, quick I fuck up after three of it. It's the motherfucking crooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo Excellent. All right, Stephen, one, two, three, four is asking, when is it a good time to incorporate extended pauses into a workout? Oh, I think you saw him out during an exercise.

You pause squats? Yeah, so pausing the rep at a particular time during the rep. The best way to utilize pauses is in positions where you need the most help. You should be sticking point. Yeah, so if I'm not good at my squats at the bottom, I'll take a lightweight, I'll go down into a squat, and I'll sit at that bottom position for 3 to 5 seconds, real tight, and just stabilize it, and then come up. When ends up happening, it ends up building more strength

in that position that I've paused the wait. You could do this with almost any exercise. I mean, if I have issues with the top portion or the deadlift, I can come up with a deadlift halfway, pause, stay tight, and then finish the deadlift. It's all about that neuromuscular connection. You're trying to get that recruitment.

And yeah, you can use this with all kinds of different exercises if that's your issue. You can feel a sort of a hitch in your chain. I do this all the time. But really, that's the most of the majority of when I will use this technique is when I know that there's some kind of issue as not fluid and I want to address it.

So how much truth is really to what you just said though, as far as helping you out. That's a nice way. I disagree with your bullshit. No, no, it's not that I disagree, but I just want to be careful on how we present this right now because you tell somebody like, oh, pause squats are great for breaking those plateaus.

You get it sticking points. But what I don't know is this person's past history of working out and maybe one they've never even ran maps, maybe they're on a body part split. And breaking you through that plateau, you'll be more benefit, you'll see more benefit by following a program, like a full body workout, you know, three times a week, then you will adding pause squats into your group. Of course, no, no, we're talking about Pawsquats, you're talking about more of an advanced technique.

And that's like chains and bands and all those other things. There's more advanced techniques. So I want to make that clear. And that's another thing that I don't like about how a lot of fitness people take a bit of science and then they try and wrap something around it and sell it to people. And you know, there's P-poss sets have their place

and can be utilized in everybody in this room, absolutely does use them. But there's phases of things and there's steps that you want to take before you even go to that point is what I'm trying to get across. And, you know, I think on the forum, I posted the fit principle as an answer for somebody, frequency intensity time and type of exercise that you do.

And it should be kind of manipulated in that order first. So frequency is going to make the biggest difference as far as your gains, whether whatever you're trying to do, and then intensity, and then the time over duration. So then when you're messing with posquots, you're now manipulating time and tempo. Time under tension. Exactly. So that's what you're facing. So if you haven't up your frequency, you haven't up your intensity, you haven't done those things first and really

worked on your program design in those senses. Adding pause squats, is it going to show more benefit than you increasing frequency on muscle group? Of course not. Of course not. Or intensity. Of course not. If you can do a heavier load through full range of motion, more often and more frequently, you'll see more gains breaking through that plateau than you ever will from POSQuAT. So that's the point that I want to make. Yeah. It's just one of those tools that you can use that before you reach for it, look at the

big tools, the ones that make the biggest impact, like Adam was saying, but I've had really good success with pauses during a repetition with both myself and then some of my more advanced clients, like Adam's saying, these are clients where we've manipulated all the other factors already, and now we're in the stages of using things like chains

and bands and pausing at different parts of the rep, I would never consider using any of these techniques on 90% of the people that I train. Well, I think too that, you know, like for me, doing a cable chest fly or something like that, where just as an example, I know that I want to feel connection, I want to feel, you know, that the right recruitment is happening. And so a lot of times, like, I'll really slow the reps down. And so that's, that's a whole technique. And it's

all just slowing down. But I'll get to a point where I'm, I'm in a full state of contraction. I'm going to hold it there. And so I'm getting that mind muscle connection that way too. But, um, you know, you just have to understand what it is that you're using it for, I think it would be the point that I would say. That's an excellent point because you bring up a great point right there, which is that has nothing to do with gains or breaking through a plateau. That's just you trying to teach your body how to connect better with the muscle groups. I know.

I want a better response. Yeah, I think that's, and that's definitely something that I would do too. Sometimes if I'm doing a new movement or I'm trying something different, I'm gonna go really lightweight and I'm gonna go super extra slow with a pause in there, everything because I'm trying to feel where I wanna feel it and understand and make sure my biomechanics are correct and those things are my focus.

So yeah, if you're gonna apply something like pause squats or pausing sets into anything that you do, you know, have a purpose behind it. You know, have a purpose and understanding what you're trying to accomplish. There is no magic behind it of it, giving you these super gains or plateau breakers that would supersede other things that are more important. Exactly. Ross McHale was asking when you should de-load.

So de-loading face. De-load as far as taking off like, uh, if you've been lifting heavy for a while and now it's time to just. Deloading from a performance standpoint in a net shell would be like working out easier. You're just reducing the intensity, reducing the load, maybe reducing the frequency or all those things. When should you deal out? Well, ideally, if you're really good at programming your program, you deal out before you reach the point

when you're forced to. So before you start to plateau, or before you start to notice negative effects, that would be ideal, but that requires a lot of planning. Very intuitive mindset. Yeah, it requires planning, it requires expert programming. A lot of our programs are all phased, the mass programs are phased for this particular reason.

But really, deloting can happen anytime. You could be in the middle of a great phase in your workout and you come in and you just feel tired, you feel crappy, you didn't get much sleep the night before, maybe you're getting sick, maybe you're more sore than normally are. That's a great time to de-load. Rarely should you take a day off from the gym. In those, illness is a good time to take a day off,

or injuries a good time to take a day off, or like extreme fatigue or whatever. But a lot of times you're better off just doing an easy workout, which would be a de-load. You know, you go in and do an easy workout for a few days or maybe in a week. And what you'll find is you not only will not lose gains, but sometimes you'll actually progress during that de-load period.

So that's how I like to utilize it. And I'll de-load clients out of the spur. I'll watch your clients squat and we'll do a wait that they can normally do no problem for six reps and by the third rep, I'm watching them. I'm like, they don't look as strong as they normally do. I'll stop the sat right there. All right, let's stop real quick.

We're gonna go light. We're gonna focus on range of motion. We're gonna change some of your exercises. So you have to be prepared to de-load and to change your routine at a moment's notice. You have to be ready to do de-load and to change your routine At a moment's notice you have to be ready to do it Don't be so stuck on what you're supposed to do that day. Well, that's a good point to because like you want to be able to go through and What was I gonna say I told you for a I know I was on a roll. Well, is it Ross a trainer, right?

I believe he is. Because the question, it was longer than that. I believe he was. Much longer. He's about a client. I believe he was more concerned, because he has a client going through, he's taking a client through maps. And he's wondering when he should reload,

and he was actually saying that some of the things that he pays attention to them, feedback from them, which I would think that is the best answer is, even though maps is phased and it's designed that way to where we're kind of naturally deloting you in it, that's the whole purpose of the phases and the way they're ordered. But if for some reason your clients give you feedback

that man my joints are killing me, I feel inflamed and they're giving you all these signals that are telling you that, hey maybe they're going a little too hard on their body right now, and then I'm going to transition them out of that, which, you know, I'm not going to get into further stuff like that, but there's further creations of maps that address certain things like that, where we'll be going into stuff like that.

Well, even when I remember what I was going to say. Oh, go ahead. Sorry, yeah. Is that why? That's the way it reminds you there. No, no, I was just thinking like, when Sal was talking about like still going through the movements and, and making sure that, you know, it's probably better not to like completely take the day off as

rest. Like you're still telling your body that you're prioritizing the movement and you're prioritizing the work, even if it's a, if it's a lighter load that you're, you're producing, you're, you're still keeping, because your body always wants to make all of your movements efficient. And so, once you turn that signal off and you turn that movement off, like your body starts to adapt in a different direction. And so it's like saying,

that's not gonna be a priority as much anymore, whereas if I was still going through those movements, I step back in and I add more load, I'm going to have a lot better result because I've still producing that. Well, I always said, look at your workouts as if you're going in there to send a signal to the body. Yes, that's true, 100%. But there's also a second part to working out.

That's, look at it as practice. So what do I mean by that? You know, if I'm an athlete and I'm a football player and I'm practicing in a quarterback and I'm practicing throwing the ball and I'm tired today and I can't go, you know, scrimmage or whatever, I can still go and practice throwing the ball

and throwing perfect passes. Well, if you're in the gym and you're not gonna be sending a very big signal because you're tired or whatever so you need to do a D-load workout, you can still practice the movements. I've gotten gains from doing this. I've gotten gains from going in and going light and just perfecting my form on my deadlift or my squat or my bench press or whatever. So there's a lot more that you get from your workout other than just simply sending a signal. That's the ultimate thing that you're doing. But there's a lot more that you get from your workout other than just simply sending a signal.

That's the ultimate thing that you're doing. But there's other signals that should be sending as well. And one of those signals is to practice the movements. And you'll find by doing that, that you'll actually improve when you are ready to hit the gym a little harder. Well, this is exactly how I train my body and it's hard to explain to people

is everyone I got just asked this literally like a day go about Do you only because maps is only three days a week in the gym? Adam are you only in the gym three days a week and no, I'm in the gym seven days a week Majority the time every once well. I get sick or something happens or we give so busy I take a day off But it's it's rare and the reason that is it's not because I'm like super intense guy training hardcore every single day It's because there's always something I could be working on. You know, whether it be my mobility, whether it be perfecting form and something, or maybe

it is a day I'm getting after it, or maybe it's a day I'm just de-stressing and unloading. Every day I'm going there because I want that routine of being there, but I'm learning to use the program design that you have, like the My Foundation, and then around that, listen to my body and learn to make adjustments accordingly. Which I believe is something that we continue to try and preach about, is that it's not just about following a program, it's about having a good guidelines and understanding how you should program design for yourself and learn to listen to your body and address it accordingly. So, you know, and I love when we get questions like this because this is the type of stuff

I do like us to talk about because, you know, there's so much more to get into that. And, you know, we're barely scratching the surface with the first three maps that are out right now. Like, you know, it's not like that's complete. You know, there's more to, there's more to, to all this process. And, you know, we're going to get there. And these are great questions that are leading up to, you know, we're gonna get there and these are great questions that are leading up to you know, where we're going Adam jkastro is asking how much time do you give yourself to cut before a competition? I guess I got a whole lot of input here

He's not talking about justice cheerleading competition. No, it's coming up. Oh, he didn't want to cut for that They want you know, I don't want it to be Yeah, they would they put me on the bottom because you cut for that. They want you know, I don't want it to be happy They put me on the bottom because you're a base. Yeah. Yeah, you're definitely not a flyer. I'm all about that Just to slip it through the air And landing on a cheerleader. Oh my god. She's dead How much time do you give yourself to cut before competition? Well, how much time I give myself my my clients is everyone's different and the first and foremost way I would decide

that would be where you carry your current body fat percentage at. If you're somebody who walks around, I like to keep myself somewhere between realistically seven and nine percent body fat. Maybe I creep up to 10 at my very worst right now. That's... So, for me, that basically means I'm eight to 10 weeks out from a show. So if I'm, you know, I, and that's very generic the way I use that, it's not like this crazy formula to crack that. It's very realistic to lose anywhere from a half a percent to a percent of body fat

a week. Is there people that lose more than that? Absolutely. Is there people that lose less than that? Absolutely. It's a pretty generic guide that I use. I know my body and I know how fast I can do it. But when I'm using a client, I normally assess where they're at, body fat percentage wise.

Then I say, this is probably about how long we are. Now, 100% why I make people, you know, they have to sign up with me prior to getting ready for a show. You cannot hire me 12 weeks out from a show and start coaching someone because I also know too that what you did leading up to the cut has a lot to do with your success of the cut. So there's a lot of factors that come into play here on how your diet was leading up to that. You could have metabolic damage.

You could be somebody who's, you know, overconsuming, unbalanced, overtraining, a lot of stress. There's a lot of things that I would want to see before, before you give you a solid number. But it's pretty general that you can expect a half a percent to a percent body fat is a realistic number to lose per week. Would you guys remember no cuts, no butts, no coconuts? Would you, what would you recommend for off season, Adam, like how, like, because you said you, you typically will start dieting and you're at about nine, 10% at the highest. Yeah.

You recommend people start at that because I mean, it would suck to cut from like 16% to two a show. Well, yeah, because then you can't really apply what we we talk and we we firmly believe in, which is many cuts and many bolts is not running for in a deficit for a long period of time, because your body starts to stall out. It gets adapted. So if you're running a cut and you're running a cut for 12, 16 weeks, which I hear is very common, especially in the bikini girl world. Well, guess what? Comes wheat six and eight. Man, it shit is, which is why you hear all these coaches

too, just ramping up the intensity. Two hours of cardio, starving. They have left to do. That's all they have left to do because the body has become so adapted to that low of a deficit, that much training that they have to get crazier. So yeah, no, you would not ideally want to start

a cut for a show outside of, you know, 10% body fat. And for a female, probably outside of 15 to 17%. You'd want to get yourself a healthy, relatively lean. Yes. You want to get yourself there, which is the, you guys don't remember or not, but when I before I cut, I trained for a year before I decided, you know, and all the coaches, which was ironic when I was going around talking to my buddies that are coaches and some of that, we're all telling me I needed to get on stage right away. Oh, get on stage right away. Covered showed them like, I want, I don't think my physique is ready. I'm not dialed in. So I spent

a year getting in shape and I got myself all the way down to 7% body fat with no intentions of hopping on the stage yet, just to prove to myself and to figure my metabolism out and see and get myself. I can see their point because if you would have gone, then the judges would have liked you more. Because they would see you. They would have been raw talent versus you coming in just destroying everything.

Yeah, and they would have gotten like that. They would have got the money from me to watch me progress and go through the whole process. And yeah, and that's why they probably the main reason why they said that. But I had other plans on what I thought was best for me as far as health wise and the smartest strategy to learning my physique and learning what I need to do for it. So yeah, you know, you need to definitely be in a position where

you know, I wouldn't even cut for a show either until you've pretty much gotten yourself down to almost stage ready body fat without a date in mind, you know, just so you can see, because I see these numbers like, oh, I can, I can drop a half a percent to a percent out for, uh, from a show a week. Well, if you don't know what your number is, you don't want to go off of mine just because that's mine, you know, maybe you, you, you are stubborn. That way, maybe you have done a lot of yo-yo dieting in the past and your body's not as responsive as mine. Mine was very responsive because I had lived the majority of my life in the bulk.

I was always the skinny kid who was trying to get big. So I wasn't eating in a deficit. So when I decided to eat a deficit and I was allergic to cardio. So I mean, there was no, once I introduced those things. Make you get all sweaty. You get all sweaty and wet. So when I introduced that, my body was-

So it was very responsive. You know, so those are things that you have to take into consideration. You want to assess, you know, I would highly recommend cutting like you're getting ready for a show without a real date in mind and tracking how long it takes you to reduce body fat. Martijn Nicole is asking if there's any benefit to frequent eating. It's longer than that, isn't it? Yeah, well, she was asking about the small meal scenes that she's been doing. Yeah, here's a deal with frequency meal frequency. Aside from the individual potential benefit, like you feel better eating more frequently or

not, here's where I can see the detriment in eating too infrequently. If somebody's got really bad adrenal fatigue, fasting for too long may not be a good idea. And what I mean by that is you don't need these six meals a day, but you might not want to eat less than two. You might not want to go 24 hour fast or 12 hour fast too frequently because that does stimulate a release of some of the cataclysmines. It does stimulate the release of a adrenaline or epinephrine. If you're already in the adrenal fatigue, then you might not want to continue to do that because it'll make you feel worse.

But other than that, there is no benefit to frequent eating aside from your own personal preference. If you enjoy eating more frequently than do so, if you enjoy eating less frequently than the do so, the extreme frequent eating does have some detrimental effects. It's been shown now in a couple of studies that I'm aware of to increase inflammation. Obviously, your gut is constantly processing food. If you're eating every two hours, you're eating six, seven meals a day, that's going to be inflammatory. It could cause gut flora to

change in unfavorable ways, especially if the way you get your frequent meals is through things like meal replacements and protein powders, which are typically flavored artificially. So the whole frequent eating thing really was just, it was this real long trend and fat, and yes, it is a fat. Eating small meals throughout the day is a fat. Humans, nobody ate six meals a day up until fitness, people supported by supplements. Supported by supplements. Suppendance that we could choose from. Yeah, and supplement companies are promoting their athletes, saying, oh, you got to eat six meals a day, or you've got 280 pound bodybuilder who's eating six, 7,000 calories a day,

who probably needs to eat five or six meals a day because it's going to be very difficult to do and two or three meals. All of a sudden, everybody started doing it, but really no benefit other than that. I mean if you like to do it go for it. Be careful of the super frequent eating because now science is showing that there's some potential inflammatory effects from it. Well, she you know, she also said this and I want to address it. She said from experience putting an average person who never followed a diet and having them eat small meals four to six times a day, a few hours apart really stimulates weight loss and works great. But then of course, as the body adapts some hip plateaus.

See, the reason why I want, I would like to see that. I would like to see because all the studies that have compared food to food, you know, calorie to calorie showed zero. So that's why I wanted to reiterate that, just I wanted to make it clear to her that she understands that the eating the 46 meals a day did not stimulate fat loss anymore. So then her, combining all those into one meal or two meals,

I had nothing to do with that. More likely what it had to do with was this person was now tracking. They're making better choices. They're making better food choices. They're eating balance more. They see that which, so now here's something that's a combination of their movement

where I might be different than the boys on here and I still do this. When I teach people how to eat correctly, I actually still put them on a four to six meal plan to start and the only reason why I do that and the only logic behind that. No, and I'm not, and I'm not, I'm not adamant on that. So if I had someone who says,

like, that's very difficult for me out of my 100% will adjust for them for three, but I normally like to split it up so they can kind of, so they learn to see all the different types of foods that I want them getting to their diet and understand how to do that. Writing a plan for two, two meals for somebody that's 3500500 or 3,000 calories, is tough to put that all on a piece of paper and show them all the foods that are important for them to get and how to get that into specific meals, lunch and dinner, and do that.

So I normally break it all up just to kind of show this is the array of food that we want to incorporate into your diet. So notice at breakfast I have these foods, and at lunch time you have these foods, and at dinner time we have these, a snack, this is a good choice of foods, but understand why these are good choices of foods. Then once you understand that concept that you've been doing this for

me, and it normally takes about 30 to 60 days, I have somebody eating like this, then I go, okay, well now all I want you to do is use the principles I've taught you, but now you can eat once, twice, three, four times, whatever you want. Just understand that those same foods is what your body needs, whether you put it in one meal, four times, whatever you want. Just understand that those same foods is what your body needs, whether you put it in one meal, two meals, or nine meals. It's just coming to me right now that I think it's hilarious.

Is how, if I gave you the option of staying lean, fit, same amount of muscle with 2,000 calories or staying lean, same amount of muscle, same performance, everything with 4,000 calories, staying lean, same amount of muscle, same performance, everything with 4,000 calories. Today, most people would pick four. But the reality is, the truth is, you have a much bigger evolutionarily, evolution, you know, based advantage with the 2,000 calories. The reason why we pick, why we would prefer to be able to eat more, isn't because it makes you healthier, it doesn't.

If you took the two, there's really no difference the difference unless you're extreme right unless you have an extremely messed up metabolism but the reason why we like the 4,000 calorie option because we just want to fucking eat more food food is so plentiful we just want to eat more food this is the way I look at it personally like I do enjoy food but I don't have I don't enjoy eating all day long. I personally would love if I could eat one or two big meals, get me, you know, 2500 calories, 3000 calories, and be cool, and get to enjoy my food. 3000 calories amongst two meals, that's a 1500 calorie meal each time, that's a big fucking meal. So it's interesting to me this whole like, you know, I want to be able to eat so much more food and maintain, and this and that, it's just fascinating. And of course I know today in modern times, you definitely want to be able to do that

because food is constantly in our face and it's super available. It's funny to me though, because if some shit hit the fan right now, there's a huge solar flare and all the power went out and all of a sudden we went back to the Stone Age. Yeah, those people would be the most fucked right? People like me would be fucked.

Yeah, you know how many rituals and things we've wrapped around food. You know, the funniest thing, okay, so the first time I fasted, you start to realize, okay, I have a break right now on my schedule. Normally, I would go get coffee and some kind of croissant or something or do it. And I'm like, oh my God, what am I gonna do? So much more time to do other productive shit. I know, exactly, but it's just like, it's that thing.

Like everybody has these like parts of their day that become wrapped into like, I'm meeting so and so Suzy for lunch, and then, you know, and then we're gonna go over here and then we need a snack and I'm gonna go get some fro yo and then we're gonna go get dinner and then, you need a snack, and then we're gonna go get some froyo, and then we're gonna go get dinner, and then it just adds up, and it's insane. Bro, the cultures around food, look at the complexity of the meals that we make.

Look at the ingredients that we throw in. Half of these ingredients do not exist on the same side of the planet. Half of the foods that we make with all these different ingredients wouldn't exist if we didn't have freaking have airplanes that could transfer all the shit.

I'm not gonna have a frickin' fried chicken breast that's battered and coconut powder and fried in this particular way. Yeah, well, like it just wouldn't fucking exist. It's very fascinating. We wouldn't have those isi-e berries that like, you know, everything. It's just, it's very fascinating to me.

Think about it this way. If I say breakfast and you were gonna list the food, make a list of foods that we have for breakfast, we have a category of foods that we eat for breakfast. Who the hell came up with that shit? Who decided that these are breakfast foods and these are marketers did actually. Thank you very much.

Yeah, there was a guy that actually, he worked for the tobacco company. He actually came up with baking in eggs because they needed to move pork product. That is cool, right? See, this is actually a love that guy for that. It's funny to me. It's funny to me that we have so much

baloney surrounding food. Yeah. When I'm telling you guys, listening right now, everybody's like lunch and sandwiches. Come on, Brad. Everybody's gonna have bread. Everybody's part of the fucking food pyramid. Everybody loves to eat.

We all love to eat. In a gender. But what if your whole day was productive, doing shit that was really productive and making relationships with people, going on walks and working or whatever, and then at night you get to have a big satisfying meal with your family.

That to me, just to me seems healthier from an emotional living standpoint versus like, oh, gotta go, go get some lunch. Oh, gotta have some breakfast. A rumble. Oh, I gotta stuff in some twinkies. And think about this way, what about the meals in between your meals, right?

What about your okay, so I'm eating six meals a day. I already had lunch, you know, so now I have it to have something in between lunch and dinner. Guess what foods make up that, quote unquote snack now? This is how powerful marketers are. Protein bars, powders, and process shit. Those, that was again, another category invented by Mark. Well, when you guys say, like, when you guys all agree,

like we know, like in the fasting guy, we list all the health benefits of fasting, which we all stand by 100%. But I would, I would venture to say that the most beneficial thing that I have ever gotten from incorporating or fuzzing is just purely the discipline of and the self-control of eating your self-control. You're self-control.

You're broke 100%. Yeah. You're real your relationship with food changes. Yeah. Yeah. Because you have to follow this structure. Oh, I can't eat for 17 hours. So you want to follow it because you want to try it out and make sure you do it breaks the mold. It does. And then also

you realize, Oh, shit, when I get to that like nine, 10 hour mark, I'll sudden I'm fine. You know, have a glass of water. I keep moving on and that hunger feeling goes away. And I'm not, I'm not going to like all of a sudden have to take a nap or I can't move anymore. I'm totally fine. But I got this conference call and I'm just not my brain just going to shut off. Right. And actually what you do notice is better mental clarity. Energy starts to spike. You start to see all these other benefits that come in.

But more than anything else, I would have to say that it changed the relationship with food. So, you know, that's one of the things why we're so big. We're such big fans of it and talk about how we all utilize it is because I think that's been the biggest game changer for clients and people that I've shared it with is I'm not giving you this tool to tell you that this is a great way to burn about your fat. What's why we've in and out of it?

Because it does, it really, like, I'll notice, I'll notice if I'm on a pattern of just like constantly consuming, I need to intermittent fast in order to get my body to realize that I don't need to have this rigid structure of having to eat. That's not so important. It really is just there to fuel my recovery, my energy, think of it more from that perspective than like, oh my God.

It's new and I have to be craving a burger right now. Well, think about it this way. When you're going somewhere, think about it more from that perspective than like oh my god it's new and I have to be driving a burger right now. Well think about it this way like when you're going somewhere think about this way like oh we're gonna go to the beach at 11 oh what are we gonna get for lunch? Like it all revolves around like you gotta think of it as I'm gonna say. We're gonna go do some work right now. Just get it later.

Oh guys it's time we need to eat two hours. We need to eat some food. No you don't, you don't have to. Just drink some water. You'll be fine. Exactly. It'll work around you Not the other way around people are freaking out right now thinking about that

The big Lebowski is asking about egg yolks. Oh, oh mister egg yolk the big Lebowski. It's all you egg white Wester big eggy Lebowski egg white Wester you know, it's funny This is connected. I promise you new study just came out that shows that full fat dairy is healthier for you, better for you, and helps more with fat loss than non-fat. And that's connected, and I'll tell you why. When you're drinking, when you're having dairy, a lot of the nutrients that they promote in dairy need fat to be soluble for your body to absorb. So eating all this fat-free stuff, you actually, you might as well be drinking nothing

or just protein in some lactose or sugar. Same thing with the egg. There's nutrients in the egg white, but it's pales in comparison to the nutrient density of the egg yolk. The egg yolk also has protein like the white does, but it also has fat. And the fat and egg yolks you need, it's good for you.

It also contains cholesterol. And there are now several studies showing that, well, first of all, cholesterol has been removed off of the list of nutrients of concern. That's the official, now a standpoint of our own government, finally. So don't worry about eating cholesterol, is it gonna make you contribute to poor health or not?

It won't. But there's a lot of studies that show that eating an increasing cholesterol intake in the short term in like the two or three month period will give you a boost of strength and I have experimented with myself. And this is 100% true. If I eat, you know, 1000, you know, milligrams of cholesterol a day, which is, you know, that's something like five to six eggs a day, which isn't a whole lot, but I'll do that for a few days and I get stronger every time I do it. Cholesterol is also essential to form certain nutrients.

When you go out in the sun, you make vitamin D. If you don't have good cholesterol, you're not gonna make very good vitamin D from the sun. And we do know now that a lot of people are testing low because most of us live indoors with the vitamin D. So cholesterol, the fats, the nutrients that are found in egg yolks. Yeah. If you're throwing anything away, you throw the white away. I swear to God, if you have to throw something of the egg besides the shell, throw the white away because the yolk is worth way more than

the white is. Now, ideally, you eat the whole egg. For me personally, you know, Adam was just making fun of me because I throw the white away. The reason why I throw the white away isn't because, you know, I'm being an asshole about it and I'm like, oh, fuck that, I'm just gonna eat the yolk. It's because I, when you have an intolerance to eggs, if eggs bother you, some people will notice that they'll break out when they eat eggs or they'll get gassy or they'll have gastrogestress. Many times it's due to the white, not the yolk. So I can eat only so many whites before it bothers me,

but I can eat the hell out of yolks and they don't bother me at all. And this is because there are certain antibodies that are present within the white of the egg. And the reason why they're there is because the white is there to protect the yolk. That's why there's a egg white. And when you cook the egg,

it does destroy some of those antibodies, but not all of them. So egg whites are a much bigger allergen for people with egg allergies and a much bigger intolerance for people with egg intolerances. So try it. Try just eating egg yolks and see how much better you feel. I think a lot of you who have intolerances will find that the yolk is much better for you. Plus, it's better anyway. It's got all the better you feel. I think a lot of you who have intolerances will find that the yolk is much better for you. Plus, it's better anyway. It's got all the stuff you want.

I immediately think of starting a business in contrast to those egg white only businesses and be like, hey, let's work out a deal, man. They go, I'll take the yolks. You can have the whites. Well, I'll tell you what, studies will show post-exercise. So cholesterol is very integral in the muscle building and muscle recovery process.

And they'll show intramuscular cholesterol will drop post-workout and part of recovery is in replenishing that. And I have theorized now for a long time, and I don't have anything supporting this yet, but I've been experimenting with myself and I've had clients do this, post- post workout consuming a food that's high in cholesterol. And I have found better strength gains and better recovery as a result.

And it doesn't have to happen right after your workout, but sometime later in the day having that cholesterol will aid, my theory is will aid in the recovery process. So very interesting. It's awesome stuff. Listen, check out some of our testimonials on MindPumpMedia.com. Some pretty amazing results people are getting following some of our programs like our Maps, Antibolic, and Mass Performance program. You heard us talking about the Fasting Guide.

If you're going to fast, do it right. Just not eating is not fasting. That's just not eating and it's not good for you. The Fasting Guide is also available at MindPumpMedia.com. If you want more detailed information on some of the stuff we talk about, you can find this on Instagram, you can find me at MindPumpSally, you can find Adam at MindPumpAtom, you can find Justin at MindPumpJustain, and you can find the MindPump Show at MindPumpRadio. Thank you for listening to MindPump.

For more information about this show and to get valuable free resources from Sal, Adam, and Justin, visit us at www.mindpumpradio.com. Until next time, this is Mind Pump.