Mind Pump: Raw Fitness Truth - 2831: This WILL Speed Up Your Metabolism AND Help You Lose Fat !

Episode Date: April 8, 2026

Most people think burning calories is the key to fat loss… but that's not the full story. In this episode, the guys break down why building muscle is actually one of the most effective ways to improve body composition—and why the common "calories burned" argument completely misses the bigger picture. They dive into the science of metabolism, why muscle doesn't just burn more calories (at least not in the way you think), and what's really happening inside your body when you strength train. Plus, live coaching calls covering weight loss recovery, balancing cardio and strength, avoiding overtraining, and fixing metabolism after dieting.   MAPS PPL IS OUT NOW!  Live Coaching with Cole April 8th - 12th. Don't Miss it ! mapsppl.com code PPL for 40% off   This episode is brought to you by HUEL With a limited-time offer, get Huel today with an exclusive offer of 15% off online with the code MINDPUMP at https://www.huel.com/mindpump. New customers only. ⇨⇨go to https://www.huel.com/mindpump  Code: MINDPUMP    This episode is also brought to you by JOYMODE JOYMODE was created because the products on the market are terrible and they knew they could do better. Prescriptions come with all sorts of side effects. JOYMODE makes NATURAL and SCIENCE-BACKED wellness products for men. ⇨⇨go to ⁠tryjoymode.com/mindpump ⁠or enter MINDPUMP at checkout for 20% off your first order. 0:00 Intro 2:56 Does Building Muscle Really Speed Up Your Metabolism? 9:42 Science vs. Real-World Coaching: Why the "Experts" Are Missing the Point 18:57 Should a Depressed 17-Year-Old Use GLP-1 Drugs to Lose 100 lbs? 28:35 GLP-1 for Gut Health, the Poop Window Debate & Skipping Video Drama 43:13 "Eat the Same Meals on Repeat" Viral Study – It's Just Meal Prepping 57:56 Caller #1 – Mike (Montana): How to Transition from a Lean Bulk to a Cut Before Hunting Season 1:09:39 Caller #2 – Hope (Illinois): Stay-at-Home Mom with PCOS Wants to Get Fit with Limited Time 1:24:05 Caller #3 – Logan (Utah): How to Peak for the Army National Guard Fitness Test 1:41:20 Caller #4 – Mark (Florida): Burnt-Out Fitness Sales Pro Wants to Return to Coaching  

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If you think building muscle burns more calories than cardio, you're wrong. That's not why you do it. Wow. You're wrong. Yeah. I mean, not in the workout at least. Definitely not that. But even so here we go. ready to get controversial. Oh. So you guys know how you have those, you have those internet. I don't know what you wouldn't call them, keyboard warriors or science dorks. Pseudo-intellectuals I like to call it. Yeah, where they're like, hey, building muscle doesn't dramatically raise your resting metabolic rate.

You know how they make those arguments all time? Yeah. And how we talk about how building muscle is a great way to speed up your metabolism. they're technically right. It doesn't have this huge effect on resting metabolic rates, but that doesn't explain what's happening when you build muscle and why that has such a positive and profound effect on body composition. So it's really interesting.

I was reading studies on myostatin inhibition. So for people aren't familiar. So myostatin in the body essentially puts, the brakes on muscle growth. And you can, we can quite effectively now, knock out myostatin and animals. And what we'll see when we do this is the animal will build just dramatically more muscle.

In fact, if you look this up, you can search this up, look up. Miotatin inhibited animals. You'll see pictures of animals that just are just wild. They look like bodybuilder animals, like mice that look like they've been lifting weights and taking steroids. Or there's one picture of my favorite is the,

whip it, which is like a skinny dog, which is always notoriously skinny race dog. And he's like, Jack. Right. And so I looked these studies up and I said, what do this study show? We know that builds muscle. We know that. We know if you inhibit myostatin. There's also human trials with certain non-approved drugs, but trials with myostatin inhibiting

drugs that will also solve this muscle growth on people. I said, does myostatin inhibition predictably cause? fat loss. And the answer is yes. So then I dug a little deeper. And what you find in these studies is that the resting metabolic rate boost that comes from increased muscle doesn't account, doesn't come close to accounting for why these animals are so much leaner. And yet they are. Now, there is a metabolic boost that happens because you have more lean body mass. But these animals are like shredded. And so there's a few explanations that they've come up with as to why.

But it does point to how complex metabolism is and why we know as coaches and trainers that lifting weight, if you want to lose pure body fat and you want to do it in a way that is sustainable, lifting weights and building muscle is the most effective way you could do it. But it's not because you get this necessarily dramatic. increased in resting metabolic rate. There may be, there's some of the stuff that's happening. So this is why you, again, you get those science keyboard warriors that are like,

it's a waste of time, it's not, it works. But I can see why they say what they say. So that was like a very roundabout way to say that we're still very right. Correct. Because I think we've been espousing. I mean, what I hear from you still is less that we have this. inclusive evidence of the impact of muscle. We just know that there's far more going on there,

which is what we've always communicated, right? Like, I understand if you take muscle tissue and fat tissue out of the body and monitor it in a lab that what it does, you know, from an energy calorie perspective is... It still burns more calories, but it's not a huge. Yeah, it's tiny. It's tiny and incident. And this is what the people you're referring to,

Not the only metric we're focused on. The pseudo, or not pseudoscience, but the pseudo-intellects and the, you know, keyboard warriors you're referring to, they're pointing to that study. They're pointing to the studies where they take fat tissue. They take muscle tissue out. They measure the energy that it uses to sustain itself. And it's very minimal the difference. And so then they take that and the leap is, you know, adding 10 pounds of muscle is not going to speed. It's not even worth it.

Yeah. It's only going to speed your metabolism up X amount of count. which is such a terrible thing because it's grossly wrong. Yeah. In the conclusion. In the conclusion. What they're saying isn't necessarily wrong because according to them, you know, building. So I'll just use like the average female, right?

The average woman, I mean average in the sense that she's going to strength train a couple days a week has a normal life. She's not like trying to be a bodybuilder. But she's doing good programming. Good programming consistent. She's hitting her protein targets. you know, she might gain, I don't know, eight or 10 pounds of muscle, right? Which will make you feel more sculpted, which will definitely look different on your body. It's not a ton of muscle, but it's enough to really make a difference.

Yeah. But according to the metabolic rate studies that they like to refer to. Yeah. That's an extra 100 calories, maybe 150 calories a day. Mm-hmm. And, which isn't a lot. 100, 150 calories a day? Like, you could do, you know, 30 minutes of cardio will crush that a day. So now I'm going to point to that for a second

100 to 150 calories a day, even if that's all that was happening, which is not all that's happening, because we'll get into it. But let's just say that's all that was happening. When you look at weight gain, people tend to not gain 30 pounds in three months. It tends to be years of slowly gaining weight.

And if you actually do the math, it actually breaks down to about 100, 150 calories a day. So it's not in consequence. to boost your metabolic rate, even if it was just 100 to 150 calories. But there's much more that's happening, which I think is important to communicate. But what they're doing is confusing the hell out of people and turning them away from the most effective way to change body composition or lose body fat. So when I'm looking up these studies, the scientists who are doing these studies on myostatin,

there's a lot of speculation because they're like, okay, we see the muscle growth. we're feeding the animals the same, but they're shredded. Like, what's going on? And so they have a few, there's a few explanations they have. There's one increased basal metabolic expenditure, which is, there's a small amount of that, like we said. There's also improved insulin sensitivity, glucose uptake. This should reduce fat storage.

And then there's potential shifts in adipose tissue metabolism. So in other words, fat goes from white to brown. And we've all, if you guys have heard of. what brown fat does versus white fat. It's like this active metabolically. Now, does that shift also happen long-term usage of like a coal plunging? And I've heard, you know, there could be slight conversion for that long-term. Yes. Yes, but it'll pales in comparison to like becoming metabolically healthy.

Like metabolically healthy person has body fat that is much more thermogenically active or metabolically active. It's like, it's, think of it this way. Brown fat's like fat burning fat. To put it, to put it simply. Yeah. Now, I think the challenge is, and this has always been the challenge with the fitness industry. Yeah, it's so complex. Is that we train and coach people.

We see what works consistently. And then we try to explain it. Yeah. And what the science people will do is they'll point to the explanation and say, well, that's not true. But the result. is what's true and consistent. It's just that it's complex, and we're not quite sure.

Why is it that I could take a woman? It's not just kind of complex, though. It's like one of the most complex. A million metabolism is incredibly complex. There's so many moving parts and adaptive parts. That's the part that I think annoys me about this conversation or getting into this debate. It's just like the ignorance of us, any of us,

to argue something that is the, it's like us literally trying to argue universe type stuff. that's way beyond, like we can even, is like getting into hardcore debates about stuff about that. It's like we only know so much of that. And so to act as, and yet we got, we know some stuff.

Like we've definitely got great big telescopes that see super far away. And we've been able to measure some things in the way it's moving and get an idea of how fast it's moving, how big it is or maybe how it's spinning. And we have some ideas, you know what I'm saying? But to act as if we're all knowing on something that's so far away. That's it.

your metabolism is like that. Our brain is like that. There's like there's a handful of things that are that crazy ridiculous that we know so little about. But we know some stuff. And then we make this huge leap of like, this is how it is. It's like,

no one component too in the process. To your other point of it being the end result. Like let's weigh out the end result of these methods. That's right. Like why can't we draw this all the way out? Like if you want to just point to this one part of the process, like all of that, like you have to configure the.

rest of all the, how all the components interact with each other. I'll give you another example. Rep ranges that build muscle. So it was widely believed for a long time that if you want to build muscle, sculpt your body, whatever, that the lower rep ranges, so let's say six to 12, bodybuilders have said this forever, are better than like 25 or 30 reps, okay? Bodybuilders, strength athletes, strength coaches, trainers, we've been saying this forever. Now, when you look at the studies, and they've done huge studies now on this, you know what they find?

28 reps builds muscle just as effectively as six reps so long as you're within a certain proximity of failure. In other words, the intensity has to be high. And 28 reps will cause hypertrophy in your quads like seven reps will, even though the seven reps is much heavier. True. Now, here's what a coach knows. Go take your client, try and do 28 reps as barbell squats. And you know what you're not going to hit? muscular failure. You're going to hit cardiovascular failure.

Yep. So the limiting factors... Cardiovascular fatigue. In other words, you could do the study with leg extensions and you could see similar hypertrophy, but in practice, coaches, no. I'm doing 28 to 30 reps of heavy deadlifts and barbell squats. We're doing cardio because that is in, your cardiovascular capacity is what's going to limit you, not what the studies show the proximity to failure that need to happen cause hypertrophy. Now, you might have to cause hypertrophy. Now, you might have to be be able to do it with curls or side laterals or something like that. So this is my point.

My point is you've got the science, but then we have the result that we see consistently. And we might not be able to explain it perfectly. Like another one, like... Art lives well in the study, but the application of it is completely different. Yeah, like drinking a gallon of water a day causes fat loss. And we would try to explain it. Flesh is the body of fat and does all this great stuff. That's not what's happening.

You know what's happening when you drink a lot of water? You're not drinking a lot of other calories and you have some appetite suppression that's going on. And so generally you tend to see a little bit of weight loss with that. Well, when we try and explain the science too, and we limit it to just that, we ignore what we've often talked about is the most important piece,

which is the behavioral aspect too. Right. And the person that discipline themselves to eat a healthy diet, to hit the protein intake, to show up to the gym one to three times a week to build the five pounds of muscle has now created whole new behaviors in their life that then trickle down, trickle down.

That person who did that to build that five or ten pounds is now a different person than what they were, say six months before they built those that five to ten pounds of muscle. And what it takes to sustain and keep that muscle on their body now requires them. And so they have more energy. They're more capable throughout their day. I mean, I've talked at nauseam on the podcast,

one of the things that's motivated me to stay healthy, fit, and strong as I've aged is simply I recognize how I am at home. I'm just, if I get a workout in before I leave the studio, when I go home, not act, not trying to, I just naturally move more. I just do, I'm more likely to hop up off the couch and go move something or help something. It's just versus had I not done that. And so we're not measuring that because that wouldn't work in a controlled study environment. But the reality of it is that happens. And it happens subconsciously. That person isn't going like, oh, now that I've got 10 pounds of muscle, I'm now going to do the dishes more often.

Or I'm now going to work around the house. It's just they just do. Just to add to that, Adam. Strength as a physical pursuit contributes to all the other ones. So you can go extreme with it. But generally speaking, if you build, if you add, you know, 15% more. strength to your body, you've got improved mobility, improved stability, improved endurance, and stamina.

It contributes to all of them. That's not true with all the other ones. So you could increase your stamina by 15%, and it won't necessarily make you stronger, and it won't necessarily increase or improve the other attributes. So building strength from a behavioral standpoint does tend to cause other positive behaviors because when you're stronger, you tend to do more other things. But again, I'll word it this way. I'll say this.

Building muscle and the process of building muscle leads to a leaner physique better with less time or less effort than trying it the other ways. Trying to burn it off with lots of activity. Trying to run it off with lots of running. You can accomplish fat loss with lots of activities, but the one that has the biggest return on investment by far is strength training. Like if you did cardio twice a week for an hour, you would see some improvements in stamina. You'd see over time, you'd see maybe some fat loss, two hours a week of strength training. And I'll show you more fat loss in comparison. And in fact, you don't need much more than two hours a week of strength training.

So again, I'll die on this hill. And coaches know this. Trainers know this. So it's really frustrating when you get the. people trying to dig down and argue a point. And, yeah, okay, technically you're right. Okay, a pound of muscle, you know, metabolically only burns this many more calories.

But guess what you just did? You just discouraged a bunch of people from doing the most effective form of exercise. Stupid. For what they're looking for. Stupid. You just confuse the hell out of people. You just turn people away when we know. Look, it doesn't make sense from their standpoint why I can take a 110 pound female

and have her calories go from 1,900-27-Calories, which we have. We have an example of that here at the studio. So 19-27-er calories, and her body weight is now stable, and she's fit and lean. That's a massive increase with no muscle gain, by the way. She has yet to show any muscle gain for that.

How did that happen? Right, right. Like, what's going on here? Right, right. Is it because she's, it's because it makes your body, you turn your body into a better body composition machine. I think there's a better way to put it now.

Like you want better body composition, less fat on your body, then build more muscle. And that's the best approach. I have a question for you guys. I think I know how you would answer, but curious because it was proposed to me this weekend. And it caught me off guard as far as like how to articulate why I would or would not do something like this. So I have a family friend who has a son who's 17 years old. who since COVID has put like 100 pounds on. Oh, my gosh.

Just from, you know, lack of movement, medicating with food. Oh, man. That's a lot. Yeah. And they were asking about a GLP1 form. And what I thought about that. And so I'm curious to, I know what I said,

but I want to know what you guys would say to that quite. So you've got a family friend who's got a son that's put on that kind of weight in that short period of a time. And you know the powers and how effective a GLP one would be. Sure. What would you say? Boy, that's tough because they sound depressed. Yeah. A 17-year-old, so this is back since he was 11, right, six years ago, from the age of 11 until now.

Yeah. Has put on 100 pounds. I didn't even think about that. But, yeah. Yeah, he sounds depressed. So I don't, yeah. I mean, they use the term he's been medicating with food, so I'm assuming that's a pretty logical conclusion.

The fear with a GLP one, of course, I can see value in either side. Like I can see value in using a GLP one in a very conservative way with a coach, not without a coach, no way. Yeah. But with a good coach and a behavioral specialist, I can see the value in it potentially.

My fear is you take away his favorite drug because now he loses a craving for it. He may find it somewhere else because the root issue isn't solved. That would be my one fear, especially if you're kid. Yeah, I don't know. I mean, I definitely, like having a coach obviously would be the first move and seeing what kind of progress, like what kind of activity they'd even be interested in in terms of like just like finding a way towards training. first. And then having that sort of in in your pocket is like something to kind of add in once we

establish some kind of a routine at least. Like my fear would be you start with the GLP1. The exercise still really isn't even a behavior that's considered, you know, with the kids. So, you know, like to me, that's the biggest rock to face first is really getting the exercise established. Yeah, and maybe to add to that, Justin, a 17-year-old is different than a 37-year-old or a 47-year-old. Like, behaviors are really hard to change when you're 47.

Yeah. When you're 17, you can make pretty radical changes in how you identify with things and your values and your behaviors. You have a window there with a kid that gets smaller as you get older with more responsibilities and stuff. So I don't know what they've tried. Have they tried anything else up until now? Or is it just like, hey, we just talk to him? Not that I'm aware of. I think they've tried to encourage him to lift weights and stuff like that.

Have they tried to hire him like a good coach? I don't think they have the means to do that. Okay. Because that would be where the first place I would go. Yeah. Would be to hire a coach. Yeah. I've worked with kids, not a hundred pound overweight,

but I worked with some kids were pretty overweight that were. I mean, the cost of a GLP one versus a coach. I'm going to lean on a coach personally. Yeah. Yeah, I mean, I was a, I was hell no. It was a quick hell no from here. I think that, and maybe because it's closer to home for me right now, because I'm watching some, I have quite a few people close to me that I'm watching use it.

And I would say a large percentage of people I see using it are using it inappropriately. Meaning, you're right, you could create a behavior with this kid. Yeah. So, I'm medication. Yeah, so basically that's what I said. I absolutely think he can lose the 100 pounds off. Do you want to sign your kid up for a drug for taking a medication for the rest of his life? Because it's pretty much what he's going to have to do to keep that one off.

Well, that's what he's going to end up having to do because he's at an age right now where he obviously doesn't have good, a relationship with food and doesn't get good habits and behaviors. And simply just crushing his appetite isn't, it's solving it temporarily to lose that. But, I mean, is he mature enough to want to put the discipline in to go like, oh, I have a bad relationship with food? And do I have like, so you, I mean, you're his points. I mean, yeah, of course, if he had some therapy and a trainer and everything. Yeah, absolutely, I'd be pro that. But that's not realistic. People are people, what's happening right now is you have a problem like that that you know that your son or family member is struggling with.

And everybody is talking about JLPA-1s and the success. could lose it because of this. Right. And so and and that by itself is just one expense. It's just like, okay, I can afford to go buy this thing. And then, and that it's helping all these people out. And they're saying all this positive stuff. But it's like, you're not addressing the root cause in that kid by giving him a GLP1.

Well, here's the hard question. Because he's 17. He lives at home. Yeah. Do they struggle with this stuff? No, they're, they're relatively healthy. And he's at home for help. How long he's longer?

No, he's not just, I don't know, I don't know the detail of how long he'll be living at home. Is he a sophomore, junior? What's 17? Usually sophomore, junior. The reason why I ask is, I had a woman once come in to train with me and she had her son with her. He was young, though. He was much younger. He was like 12.

And he was eating like McDonald's chicken nuggets. And she looks at me and she goes, hey, can you tell my son why these aren't good for him? And I looked at her and I said, you bought him. I mean, we both shared stories about this. We both have shared. I mean, we've all probably trained people. people like this. Because if he lives at home and he's not, he's not buying food.

So, I mean, my, my, my answer was, but and here's the, they have a lot of influence over. They could just change. They do. All of those is split, split family, too. So split family. The other side not on board. Yeah, I don't know. I don't know if the other side is as, I mean, first of all, I said, the best thing that you can do is,

you guys have to live it and breathe it here at home. That'll change. That's the, that's the, that you eat what we eat. We all eat. We all eat these types of foods. You exercise. stay in shape. Like those are the things that you'll, you'll at least influence 50%

of things. Because I guarantee this, I've seen this so many times where parents make changes, the kids all get more fit. If all they have at home to eat is fruits, vegetables, meats, like just essentially whole natural foods, there is nothing else. Eat as much as you want, buddy. Yeah.

I bet that alone would take half of it off. Yeah, yeah, no, I agree. I mean, that, these are the directions, though, I go before. I mean, it just everybody jumps to the GLP want right now. So it's like there's and even even what we're talking about I don't think is fail proof for ideal, but it's it's the better direction to go with some of that. The only case where I, because the question was asked is like is there, would you ever put a young kid on? I said, well, yeah, no, if there was a kid that was like diabetic or medically. We had, we had, yeah, more of an emergency like get to it because then I get the weight off and then we can talk about

all the stuff that we need to fix and that this isn't, this isn't solving long term. You know the challenges with families like this? This is what they'll say. They'll say, we have other kids, and they don't struggle with this, and we all have the same food in the house, which I get, but you have a situation here where one of your kids is in dire need of help. And if they rely on you to buy the groceries and they live at home, if you radically change your pantry and your refrigerator and everybody lives by it,

you'll see just, I mean, it'll be hard for him to stay 100 pounds overweight. If the only food he has access to are meats, fruits, vegetables. Well, that's, I think that's part of the challenge that they express is that what he'll do is he'll be a breakfast skipper, not eat at home. Then he goes to grandparents' house, grandparents' house. Everybody's going to be on board. Yeah, that's what I'm saying. They've got other homes that they're trying to control at the same time, their own. Their own is probably the most well controlled as far as healthy.

Yeah, that's tough. Yeah, very tough. But everybody's got to get on board. But I mean, the main takeaway for, or the main point I try to make is that the GLP one is not the answer. No. No. There's, uh, it's definitely, it may feel like that or you may think that or someone might tell you that because that'll initially knock the weight off of them. Yeah.

But you're not solving the problem. Yeah. You're not solving. And, and in fact, you're potentially setting him up with worse problems because what will happen is he'll lose the 50 to 80 pounds and his metabolism will be next to nothing. And then you'll be faced with a just keep him on this forever and let him eat 1,500,500 calories every day, knowing that you're depriving him of nutrients. And develop this like, I need this. Yeah. And so I just don't think so.

I know adults that took just like similar, this is similar, but who took certain medications, either anxiety or like ADD medications as kids. And as adults, they struggle getting off because they felt like they couldn't. Sure. Like, oh my God, if I go off this, I've been on this for so long. How do I deal with this anxiety or how do I deal with? I grew up with this type of stuff, man. Speaking of the GLP, I noticed for me a huge benefit from microdosing the GLP for gut health for me. You know, you brought that up to me about doing that again because I haven't taken it in a long time since I did my whole experiment.

But there were some definite positive benefits I felt with my psoriasis and stuff. And there's a part of me that wants to go back on for the micro, dosing of it for the autoimmune stuff. Yeah, there seems to be an effect. This is speculative at this point. There's not tons of data. Some data suggests this that helps with autoimmune issues. I don't know.

I don't think it's with me it's autoimmune. I think I have, I think I need slower gastric emptying. Because that's what it does. It lowers or slows down gastric emptying. And my tendency when my gut is off is too quick. So I don't, my, you know, people with gut issues either constipation or diarrhea.

mine goes in the direction of too fast. I think it slows down gastric emptying for me and it helps. I mean, I think that might be similar because what I haven't put my finger on is like, is there actually something mechanistically that it's doing to help the autoimmune? Or is it really that when I was microdosing it, I'm less likely to drink alcohol. I'm less likely to have that tree. I'm less likely to eat a huge meal. like I just I am that could have that has a lot to do with my like I know when I'm just being fasted I see lots of positive benefits to my autoimmune issues and so maybe just the slowing down of that keeps me so like I haven't been able to connect the dots yet if it's one or the other because because technically I know when I eat really low calorie it's kind of my go to whenever like my psorice is really flares up or I just feel like man I'm battling I'll I'll do like a quick day fast or to really.

couple of days in a row, really low calorie and like just straight, like meat, maybe rice. That's it, something real basic. And that tends to, like, bring it down pretty quick. Speaking of, like, gut and health and all that stuff. So tell me if this is true for you guys, because I have a theory. If you have to poop and you don't poop when you have to poop, does it go away? Or is it like it gets worse? Sometimes.

It implodes. So do you have a poop window? I do. I do. Okay, so my theory. There's been times like, there's been times when we're, like, we have to do something work-wise. So Doug, making a face.

Here's why I said this. I've heard women say this. If I don't, so my theory was that women have a poop window, guys don't. Like, ours is like, you don't go to the bathroom. You need to go to the bathroom. But I've heard women say this. If I don't go to the bathroom, I need to go to the bathroom, then it goes away. And then I'm like, constipated and it hurt.

Right. That don't happen to me. If I don't go, it just makes it. It makes me have to go right away. I know. I've heard that, too. It's never really been that big issue. So you have a poop window.

Yeah. You don't. Yeah. It's not always, though. There's times where if I have to go the bathroom, I think of the bathroom, I think with the bathroom, and it doesn't matter whether I'm waiting that window or four hours later, I'm going to have to go. But there's been times before where I feel like, and it's typically after I eat something,

and I think, oh, I'm going to have to go the bathroom. And then it kind of settles and then it passes. And then I'm like, then I'm okay. Okay. Doug, do you have a window? Well, if everybody must know. I feel like you do. I think yours is more than that thing.

No, it depends. It depends. There are times when you have to go and then you don't and then it kind of disappears. Do you get upset with that? Like, oh, I miss my window. Do you get upset? Never really thought about it. I've literally heard women say this. Like if like my kids, oh, my kids are bothering me. Oh, no, I missed it. And I'm pissed off now because I missed my window. Okay. So I think I think that I would love people to write in. I feel like women have a window whereas guys maybe don't. And we can kind of just make it happen. That's my theory. I don't know.

So what would be the evolutionary reason for that? I don't know, Doug. Come on, speculate. Well, you're in a middle of a hunt and you see your kill and you don't, and you got to go, but you're like, no, this is, you can't, you're not leaving that. Yeah. You're not leaving that. I don't know.

No way. A hunt, 200 years ago, you're hunting, you're hunting deer and you've been waiting three hours. And oh, man, all of a sudden I got to go to the bathroom. And then all of a sudden, one crosses your path. You're not tracking that thing. You're, you're, you're very vulnerable. Think about how vulnerable. while you are out in the Serengeti.

Yeah. And you're squatted down. You know, that's why dogs look at you when they poop? Yeah. You're very vulnerable. Because they're super vulnerable. You got my back? Yes, they're looking for protection.

Yeah. Watch me right now. That has to be a myth, the one where they circle because it has something to do with the spinning of the rotation. I don't know. I heard some like electromagnetism reason for that. Like they're trying to find. Oh, I was, I always log.

I just thought it was more of that, like they're checking their surroundings. surrounding too really well before they... And then they do that little thing. Yeah, totally. The little bad day. Their bad deadlift floor. Yeah, I totally think... Isn't that, I mean, that's what I always thought.

The reason why a dog circles like three times before they, they plop down and lay down with that, it's like, it's like checking their surroundings to see. Which I always, I remember my dogs always liked, uh, they like being under the bed. They like having a wall or a corner. They like to be able to have, so they know nothing can come behind them. Dude, my friend's dog's hilarious about that. Like, Hugh will find a fence or, like, a tree or something that they go really. right butt up against it and shit on it. On the tree?

On the tree or on the fence? That makes sense, though. That's like, that makes sense because you know nothing's going to come up from behind you and get you. So, Doug, Doug, look it up. It says primarily due to instinctual ancestral behaviors aimed at creating a comfortable safe. Yeah. And warm. Doug, look up.

Do comfortable and safe makes sense? Does a poop window exist men versus women? I have a theory. I have a theory around this because I know dudes and dudes are like, if I got to go, Like, it's not like I can make it go away. Maybe sometimes, but I got to make it happen. Let's see what the, I see what AIS. A poop window is a non-scientific term for the 20-minute post-urge timeframe when the internal anal

sphincter opening. Missing this window can lead to temporary constipation. Yeah, sphincter says. While this applies to both, women often have longer colones leading to slower digestion, greater constipation risk, and more varied stool consistency. They have longer colones? I didn't know that. But it backs up my theory.

I know it implies the opposite is true. Like that women have got. That's what I thought. That's my theory. My theory is not men have a, women do. Oh, that women, they got to go. They got to go. There's no.

Men got to go. They got to go. So men generally have faster colonic transit and are less likely to suffer from, I know that constipation. How much longer is a woman's colon than a man? 10 centimeters. That's actually, if you think about how much shorter women are generally, proportionally, that's a big difference, you guys.

Yeah. Why? I mean, kind of, not really. Dude, listen, if the woman is on average, how much on average? I would think if she was double your, if she was half your height, it's still within 20 centimeters? Yeah, that's pretty good. I mean, that's it for your colon? Dude, that implies women are different than men, dude.

I'm not. I'm not all for that at all. Oh, crap. You're not on that trade, huh? Oh, no. That means my theory. Oops. We should back up a little bit.

Speaking of men and women or whatever, how many times have you guys, you guys, you You use joy mode pre-intimacy. Is this like the big reveal podcast? We're supposed to get all the vulnerable dirt out. I mean, we're supposed to talk about. What's your per coop window? What's your sex? It's a great transition, isn't it?

You have a bunch of times. At least 20 plus. It works. Yeah. No, it totally does. Yeah. It's a pre-sex supplement. I know, I know.

We've always talked about it as a pre-workout. I know that's how you primarily use it. A pump. But yeah, no, it's a... Wait, you gave it to your brother-in-law? Yeah. What do you say? Yeah.

Yeah. I mean, he was like... I mean, we didn't, like, talk about it. So how to go? How to go? Yeah. I assumed it went well because he was like, dude, can I have more? You don't do the do tell?

Do tell? No, we didn't, like, have a little, like, coffee talk afterwards. Dude, speaking of which, so I'm... So right now I'm wearing a... It's not a halter monitor. They make them different now. A halter monitor. Do you guys know what a halter monitor is?

Kind of like a halter top? No. Yeah. You guys call me. You were in a man's ear? No, I think I'm saying it right. Did you just call it? A manseer.

Seinfeld, dog. You don't know Seinfeld? Oh, bro. Come on. So I'm wearing, so it's a device that is tracking my heart rate. So I had some heart palpitations like a couple weeks ago for like three, four days. And it went away. But my wife's like, you're going to go get a check.

Just I'm like, fine. I'll go, whatever. So I went and so I'm wearing this thing. It's fine, dude. I've had heart palpitations. It's not a big deal. But my wife, once me. So I'm like, you know what?

You never know. So I'll go get checked out. So I'm wearing this thing right now that measures your heart rate. So I have to work for a week. It's actually pretty cool. Back in the day, used to have to have this, like, monitor. It was a pain in the butt. You can't even see it.

It's like stuck on me. I guess I'll just keep it on for a week. But it's measuring my heart rate. And so, and what it's doing is if I have any heart palpitations, it'll measure it. And then they get a report. And then they'll be able to see what kind. Is this HRV?

No. No. Wouldn't our aurorine do that? No. Not as accurately as this. I'm sure not as accurate. But I mean, probably I would give you an idea that you, like, I'm sure if I saw some sort of. Well, what this is going to pick up are potentially what kind of skipping a beat.

Because most of them are benign, not a big deal. Yeah. But everyone, there are some that if you have certain ones, you have to be careful. And so that's what they're looking for. Even though I've been caught with them before, doctors measure them. It's not. So you get like any shortness of breath or have you had like symptoms of that? What happens is I'll get.

the skipping of the beat thing. And then because I know what's happening, I'll get anxious. And so I'm like, okay, am I feeling that because I know it? Anyway, it's not a big deal, but I'm doing it. So I'm wearing it.

But then I realize, like, they're going to see my heart rate go up and down whenever I do anything. So I'm like, so last night, you know, Jessica and I. So I'm like, dang, bro. They're going to see how long we did it for me.

I'm pretty sure. The morning? Pretty sure they factor that. For three minutes, your heart weight went up here. Don't you guys remember that when you guys were trying? with clients with the body bug and something?

Yes. No. Yeah, I totally remember. I had so many of those conversations where the... What? Big burn calories. Because I used to always sit... One of the things I loved to do with my clients is when those, that tool first came out.

It was so... I mean, come on. It was revolutionary when it first came out. And it would be so... You hadn't seen them in a week. And then we'd sit down and we'd look at every day and throughout the night and also that. And like, whoa. The spikes in the charts.

Friday night. What are you doing right here at 11 p.m.? And then they'd be like, you look... You look at all... You know, uncomfortable. You know what I just said suddenly. Or some would brag, you know. Well, I suddenly felt like a...

And then I'd be like, wow, that was away three minutes, I'm just, though. I felt a little self-conscious, you know what I mean? I'm like, damn, baby, everybody did the big... I don't want the doctor... Looks like you had a great three minutes there. Why were you running so hard for a minute? What happened there?

So anyway, so... Yeah, so I got to wear the same. Speaking of movement and stuff, I just got to say this out loud. I was going to defend myself, everybody, real quick. When we did the skipping on the video... Oh, my God. First of all, I wasn't trying real hard. Everybody here was doing their best effort.

Number two. I don't even know like... Is there really like a standard for skipping? First of all, skipping isn't supposed to be this massive display of... A skip is like a... Like what I did was like skip. No. Nobody thought you did it.

Somebody commented underneath this looks like... What do you say? This looks like a dresser trying not to tip over. that's amazing. Yeah, a lot of people went back and forth, whether Doug won or I won on that, but you definitely did not do a skip. And Justin definitely did a football

high knee drill. That's what skipping is on the field, dude. Yeah, so it's like, I didn't know I was like supposed to be like a little girl skip, you know, like, I could have done that. Adam was suspect. It was a little bit of, it was. No, you know what it was, you guys had the hands go to the sides,

and I was like, oh, that's definitely done this. That's where I screwed up. Yeah. You're getting given him, skip it. You're going to give an Adam like a wand, you know? Stop it. Stop it. But how do people talk your crap?

I almost even try that hard, you guys. Well, you know, it was funny. I'm even, yeah. What was great was how that came to be for the audience. So our editing team obviously does do these. It was funny. Photoshoot days or whatever, where we do all this, a lot of this content. We don't know anything, right?

We don't. We don't prepare. Yeah, we don't know what we're shooting many times or what's the edit's going to be. And we're getting ready to transition over. and do some other videos. And Danny brings up, oh, you've seen that thing where have your boss skip

or what I like that. And all of us were like, oh, that's silly. Or what I like that? And she's like, yeah, can you guys skip? And we're like, oh, yeah, yeah, yeah, yeah. And then everyone said, yeah, yeah, real quick. And then everyone goes like,

wait a minute. Wait, what was the last time I skipped? Like, I think. And then we all started questioning ourselves. I mean, I think I can skip. I'm pretty sure. And then Danny was like, well, why do we do this? Let's just try.

But nobody was allowed to try it first. So that was like a true first time everybody trying to skip and God knows how many years that you've probably done that. And so it ended up being better than what I thought. I started out. I was like, oh, wow, that's hilarious. We did a lot of stuff. It varied so much.

It was great. Yeah, they had us do, and they haven't even, they'll be up by the time this comes up, but they had us do a plank, a grip test. Then we did, I like the one we were insulting each other, although some of those were a bit, hmm, a little bit. Kind of hit me real hard. Like, man. They hit us all really hard.

Bro, some of them are mean. You're vicious and I loved it. I know. Buffering was the best. Buffering or butterface was... That was me. I don't know what I was... I got slightly...

I don't know if I'd rather be the douchebag. Yeah, but everybody... Pick me vibe. Everybody knows how the douchebats. Everybody knows who you're saying, right? People know who you're the douchevry. I got a little insecure, though. I went out with my wife that night and I looked at it.

I'm like, my handsome. Oh, my God. Like, objectively. I was like, asking a question. Objectively, why don't you insecure at him? somebody wrote in a terrible insult, that's why. So now I feel like, I feel like I'm not handsome. It's a muscle that we're, you know, it's totally good.

I got it, so there's a study on diet that just is going viral right now. Oh, really? Yeah, but it's so funny. It's the stupidest study of all time. So every coach who hears this study is going to go, duh. I'm going to pull it up for you guys right now. And I'll just tell you what the study is. and you guys, then I'd like to have your opinion.

But it's flying. It's flying right now. Everybody's like, oh, my God, this is crazy and groundbreaking. So here's the title of an article in Eureka Alert, which we'll write about studies or whatever. And you can read the study. But this is the title of the study. You want to lose weight.

Try eating the same meals on repeat. So here's what the article says. sticking to the same meals and eating a consistent number of calories each day may help people lose more weight, according to research published by the American Psychological Association. The study published in the journal Health Psychology. Hold on a second. Found that adults who followed more routine eating patterns, such as repeating the same meals in keeping calorie intake steady over time, lost more weight during a 12-week behavioral weight loss programs than those who ate a more varied diet. Of course. Yes. Now, this is so ridiculous.

Maintaining a healthy diet in today's food environment requires constant effort and self-control, said lead author Charlotte Hagerman, a PhD of the Oregon Research Institute. Creating routines around eating may reduce that burden and make healthy choices feel more automatic. So they analyzed detailed, real-time food logs from 112 overweight to obese adults who were enrolled in a structured behavioral weight loss program. And the participants were just asked to track everything. course people ate the same thing every day lost more weight now everybody's like wow like this is well groundbreaking yeah it's frustrating it's not what it does go back to the and i and i i think it's interesting talking about because we came out early on one of one of the early um miss that we we busted or we're talking about was everybody knows now but 11 years ago it wasn't as as popular to talk

about which is the small meals yeah eat eat eat small meals frequently throughout the day and and so That's a bunch of bullshit. We know that it's calories the same. It's all the same. Metabolically, whatever. Although, I've always advocated for it. And just from personal experience with clients and doing that for so long, I had the science wrong and explained it absolutely wrong in my 20s, but had a lot of success

with doing that with clients. And another, I think this study kind of points to this. Another reason why I think it's so beneficial is it gets clients in this behavior. Like, if they're making four to six meals every day, right? and they're eating all these small portion meals, it starts to change what you think of portion size is, too. And America has really distorted that. We're the worst country in the world when it comes to portion sizes.

I mean, it's just everything. Our portions are crazy. Our portions are cool. Go anywhere else in the country or anywhere else in the world, and they don't serve portions like we serve. And so if you're born and raised in that your whole life, you just assume that. And then all of a sudden you start portioning out

what a four to 600 calorie meal looks like. And it looks like a third of what most plates look like. And so one of the things I found really beneficial with my clients was getting in this habit of every two to three hours eating these little 400, 500 calorie meals, it really starts to train them to understand. Like, that's a meal, you know? And so now when you sit, then take that same client who's done that with you for six months or a year to get in shape, and they get back, reintroduced to the plates when you go

out to eat. And you go like, oh, shit, this is. way more than I'm used to eating. There's a lot of value to that. There is. So here's the study and here's what's happening. And it's very basic. And I don't know why everybody's getting blown away.

So there's two things that are happening. They're looking at people and they're taking the data and saying, wow, the people that ate the same kind of food or the same meals every day lost more weight. Well, there's two things that are happening. And one of them is way more impactful the other. Number one, palatibility is greatly affected by novelty. number one. You eat the same thing over and over again. It just doesn't have the same effect on you in terms of palatibility, making you want to eat more and more, more. Eat the same food. I don't care

how tasty something is. If you eat it all the time, it loses its drug-like effects. That's number one. But here's the big one, you guys. All they're looking at are people that meal prep versus people that don't. That's it. That's the main thing. That is it. There's nothing about this that's revolutionary. It's a discipline of just like being consistent. This is what I'm planning. This is what I'm eating. That's it. And that's it. That's it. That's it.

We're done. There's no magic formula here that we're looking at and unlocking anything. What you're looking at is a group of people where a much larger percentage of them are meal prepping. They're preparing their food. And this is what they eat versus people who go about their day and go, oh, I'm hungry. Now let's look at the long-term adherence to that. Totally. Oh, I see what you're saying.

Yeah. You know, it's really not that difficult either. I don't know why we make it like it's such a big deal. So I've been posting every Sunday now just to share with the audience, like what meal prep Sunday looks for me. And it looks a lot different than what it looked like in bodybuild mode where I had to make sure I'm hitting. Like I don't meal prep like that anymore.

Like I mill prep like for that reason. I mill prep so I have a healthy whole food choice. Yeah. Always at my disposal that I have, I can carry. You're not weighing things. No, I'm not. It's a chance. Yeah.

Yeah, and I'm not, I'm just, I'm not leaving it to where I'm hungry here in an hour and I got it. After we get done doing this, I'm going to be hungry. And I have something ready. If I didn't, I would door dash it. And then when I go to DoorDash when I'm already hungry, the impulse to go get, choose something super healthy for myself versus getting something that's, well, sounds way more palatable. And novelty kicks in. Like, yesterday I had that. Yes.

And I'll try this. Yes. versus I have a choice. It's already been made. It's done. It's like it's not a big deal. And so, and again, and so what all it looks like is as if I was cooking dinner,

I'm just making five times the amount. And so I have enough. And that will get me all the way until about Wednesday. And then on Wednesday, Katrina and I will cook dinner another big dinner that will get us through the rest of the week. And that's just same. And it's not,

I'm not trying to have four meals ready every single day. If I've got two meals per day, prepared for myself. That, like, between that and then if I need a shake or a bar, if between something like that and then we make dinner every single night, it's enough to keep me eating whole foods and not eating out. I like that term anchor meals, right? Yeah.

Those two, like, main staple meals that you can consistently provide. Then it's kind of a little bit of, you know, fluctuation there, a little bit of flexibility. Yeah, it makes, it was like, it was it, Max Lugavere shared that study. He's like, whoa, breakthrough study. And so I waited because I had to look at it. And then I sent it back. I sent back to him like, oh, yeah, we're just looking at people meal prep. And he goes, oh, my, yeah, you're right.

Oh, my God. Totally. That's all. There's nothing groundbreaking about it. There's no, like, magic fat burning effect that's happening. You just got a bunch of people. Well, I mean, you know, a step even before that that I think is just as huge. There are studies to show the difference.

Just someone in, forget prepping. Just track what you're eating and see what a difference that makes. Yeah. Becoming awareness. Yeah, the awareness around. Oh shit. I thought that was only this much. I had no idea.

So I think you do that first and it opens your eyes of, oh, wow, I would have never guessed. By the way, this extreme novelty we have with food, it didn't exist for most, mostly human history. You had like two options. You didn't have a million options. We have so much food novelty that it's wild. We have so much food novelty that we become snobs about, I can't eat that for breakfast. Yeah. Like, how many times have you heard that before?

I can't figure out anything to eat for breakfast. Like it needs a special... Don't you have leftovers for dinner? Yeah, but that's not breakfast. It needs some sort of special... It has to have some sort of special recipe to be breakfast. It's just like, that's so hilarious when you think about how ridiculous that is. I know.

Like, our human existence, that wasn't a thing for so long. It's only become this... You need a carb and a cartoon character. I mean, God, what a... I mean, how powerful marketing has been, though. I mean, that's just a testament to how good they just trained our entire side. The goal of marketing is to change your perception, your beliefs about the world and yourself. That's what marketing does.

Period. End of story. And if you think it doesn't affect you, they wouldn't be spending trillions of dollars a year on it. And that's what it does, 100%. So the more you're aware of that, I think, the better. Well, and it shapes, it's... Because their goal is to get you buy something. And once you've done that for so long, you start to shape your...

your palate into thinking that it needs this like sugary carbly tasting thing. It's like if you just flip it on its head and don't do that for an extended period of time, I promise you ground beef and rice sounds good for breakfast even. It's wild, but it does. It's funny to me. So what's funny to me is like having a teenage daughter and now she's born to fitness, so it's a little different. But I remember when she was younger,

even when my son was younger, they'd go to their mom's house and they'd go to my house. Now my ex-wife isn't like super crazy with like processed food or anything. It was definitely more than our house. And I remember my kids would be like, there's nothing to eat. I'm hungry, there's nothing to eat. And I'm like, there's tons of food here. Yeah, but, you know, I just want to have a snack.

Yeah. It's like, you're not really hungry. If you're really hungry, then you'll go eat. You want to milk. That's right. That's right. That's right. That's right.

Speaking of diet and stuff, you know how a lot of people are using Huell breakfast because of convenience? Okay. Because it's a meal replacement. Yeah, yeah. So a lot of people are writing in and saying it's a super convenient way to help. Easy to digest, too. Easy to digest.

Proteins, fats, carbs. carbs, you know, it's... What's the calorie amount? 400 or something, I think. 400, yeah, it's about 35 grams of protein. Yeah, it's a complete meal replacement. It's not like a pure, like, low-cow thing. It's like your replacement.

You like the coffee one. I do, but it's never in here. So I saw Jackie posted and tag me. I don't know if she's getting it here. Where she got it. But in our refrigerator, we have all the other flavors, which I like the other flavors, but the coffee flavor is my favorite, especially...

Does it have caffeine in it? Or is it just coffee flavor? No. I don't think it has caffeine. Do you know if that's caffeine? I don't know. I don't think it does. I think it's just, I think it's just coffee flavored.

But I do like, I mean, check, that would be cool. That would be, if it did, I'd be. It's always a happy surprise. I mean, more like, because I typically don't do it for breakfast. I like it after a workout. So I like to, your post-workout. Yes. I like to have something right after I work out.

And it's easy to, it's easy digest. Is it, Doug? I'm looking at it. Oh, I think, sorry, my bad. I thought you already got it. Yeah, see. That would be interesting. interesting if it had caffeine.

Let me find that one. I don't think it does. No, because that'd be weird. I think if they had that with caffeine, is that the one? Yeah, ice coffee caramel. Is that the one? Yeah, ice coffee caramel.

Yeah. Because even, like, decaf on some level has a little bit of caffeine. It doesn't have... Is that true? It would say... Decaf has a tiny bit? Yeah.

It would be like 10 million rounds. Yeah, it just sneaks in there. That's not a little bit. Ten million? I'm sorry? It's not a lot. Decaf has a little bit of caffeine. You know that.

Yeah, it does a little bit. Yeah, a tiny bit. You can't get rid of all of it. You can't get rid of it. It's got as much as like a, it's got less than a Coke. I think a Coke has even more. Yeah, that's why it's not a lot, but I avoid actually decaf late at night too. Oh, I had, I had, I had really sensitive to caffeine.

Well, 10, for someone who's really sensitive caffeine, a, a, a pill of caffeine is 25 milligrams. So if you're telling me 10, that's half of that. What pill has 25? Most of your caffeine pills are 25 milligrams. No, they're usually 100. No, they're not. They're normally 25 milligrams. Really?

I'm a caffeine pill for that. So, yes, it does have. caffeine. 65 milligrams per bottle. No shit. Dope. All right. Party.

I'm so going to have that after this. I did not know that. I hope we have one in here. Yeah, just the coffee flavor one. Yeah, just the coffee one. Have you had it yet? I haven't had it yet. Oh, bro, that's the best one.

Yeah. I mean, they're all good. Like, they all taste really good. I haven't had one that I'm like, and you know me, I'd tell you if I don't like it. Yeah, caffeine don't scare me, dude. But the ice coffee caramel one is, is the business. And I have, what I haven't done in which I want to do is like,

poured over a cup of ice. Shake it up, pour it over a cup of ice, and then, similar. And now that I know it has caffeine in it, I'm for sure to do it in the morning. Speaking of workouts,

I think MAPS PPL has launched, right? It is. So this is a push, pull, legs. Hurry, we're almost sold out. Yeah, we're running out. Yeah, yeah, yeah, yeah. I'm going to use that one.

I know. We're almost sold out. When I expect, like, more females are going to buy it than men. Yeah, so this is the first time we've actually taken a program and programmed it slightly differently for men and women

because women have, they want more lower body focus, more glute focus and upper body wise, more shoulder and back focus, whereas men, you know, more traditional with the breakdown. All arms for men. Yeah, just biceps and chest chest. Just chest. And by the way, the coaching

starts tomorrow. Oh, the coaching starts tomorrow. Oh, okay. So if you got it, you get, there's three days of coaching with our Cole. Get on it. Cool. Kills it. But this is a, this is a, I'd say probably the most consistently requested split in our history. It's a very popular.

Is it the most popular split? PPL? I feel like it is. Just in general. It is. We did like just this general survey in a commercial gym. If you were to say name a split and give it like a quick name, I think it's just PPL.

I can't think of another. Up or lower, be the other one. Oh yeah. But I think PPL. I always thought like single body part, but that's also my, you know, bodybuilder background knows that sees a lot of that. No, this is the most, this is a very requested split. So I'm sure, I'm sure people are going to love it.

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Back to the show. Our first caller is Mike from Montana. Hey, what's up, man? What's up, Mike? Hey, how's it going, guys? How you doing? Good. How can we help you? Good, good. Oh, man, it's a huge honor to be on. Like everybody says,

I've been a huge fan for quite a while, several years. And yeah, thanks for having me on. I really appreciate it. You got it, dude. So right to the question, I emailed in a few weeks ago. I had to reschedule for some issues with work. I couldn't make it to the call. But I was about two weeks into a bulk when I messaged in, and I was eating about 3,200 calories, hitting my protein targets every day. I've never actually tracked in a lean bulk before. So I was curious to see how high I could get my calories up. And for the first time in my life, I've grown up chubby kid, you know,

I've since been pretty fit for about 15 years. I've been consistent in the gym for a long time. But I still have a little bit of that nagging, like don't want to be a fat kid type mentality. And so I had a hard time kind of letting loose of that and just being like, just eat, just feel your body and do it, you know, how you need to. And so I made myself do it and I'm now eating upwards of 4,000 calories a day and about 550 to 600 grams of carbs depending on the day. And I am definitely getting stronger and I've weigh the same as I did a month ago, which is really, really wild to me. And I am taking a pretty low dose of Ipomorilin, but I've been doing that for about a month.

And, you know, truthly, I feel like it's. not making as big of a difference as I had expected. I just feel like it's the first time I've been super consistent with my diet and actually weighing food for a long period of time. But I guess my question is, I don't know if in my email it said that I do a lot of backcountry bow hunting and a lot of outdoor things in like the September or October timeframe of the year. And this year I wanted to build some muscles so I could lean out and kind of look good for the summer or whatever. And I'm struggling with how to transition into a cut from where I'm at now. So I'm actually a little ahead of a schedule on Maps aesthetic. I have a two weeks left of phase three. And then I was

going to move into a cut starting the end of April. So I'm kind of in a weird transitional phase where I have three weeks left of my quote unquote bulk, if you will. And then I was going to move into like a six to we cut but truthfully like I haven't put on too much body fats I'm kind of thinking about just eating maintenance but I kind of just wanted to get your guys's thoughts on the best route to go well what's what's the goal yeah what why go in the cut what are you trying to do well truthfully just just for my own selfish reason just want to look good for the summer um you know going out on the river and things but uh leading into hunting season and I figure like I'm already in pretty good shape like most of the lifts I do obviously following your guys's program is very functional um the only thing

I'm not really doing as cardio, and I feel like I can boost that pretty quickly leading up to archery season, which begins in the beginning of September. And so performance at that point in the year is my goal, but I'm hoping that I can kind of chase this aesthetic goal for another month or two, and then transition into preparing for the backcountry. And because truthfully, I don't really care how I look back there. I just want to perform well, but I feel like it's not going to take an overly long time to get ready for that. I guess aesthetics now and then performance in a couple months. Well, your calories are so high. Yeah, I have a couple ideas. It'd be pretty easy.

I mean, you would just drop your calories and you don't even have to go down that low. You're at 4,000. You went down to 3,300. You'd still be eating a good amount and you should see some leanness. And then leading into your hunting season, I'd bump the calories back up alongside with an increase in cardiovascular training. you want to go into something like that well-fed. I'm assuming you're not going to be eating much when you're out there and moving quite a bit.

And so you want to go in there well-fed. You don't want to be too lean. I don't know a lot of people think it's a good idea to be really shredded doing that. You don't want to do that. You want to have some body fat on you so you don't bong while you're out there. But if you're walking around 16% body fat, something like that, you'll do great. I mean, I have something even more specific for the next month for you. Where are your steps at right now?

Oh man, I'm an electrician. So I work usually four tens, the occasional fifth day. But on my work days, I'm between 10 and 15K. And then my off days, I'm hovering between like 8 and 12, I'd say. Okay. So maybe on those off days, we could pick up like a little bit of like low, low intensity cardio to keep those days high on the off days. And then I would drop you to MAPS Anabolic and then drop your calories all the way down at

3,000 to 3,200 tops. So pick up the, pick up. Pick up the activity just a little bit. Low, steady state, not hard, intense cardio. Just pick up the activity. And you can do that on your off days, since those are your days that you have lower steps. And then I would drop down to animals.

You got to keep in mind, when we go to a calorie deficit, I'd prefer you on like a program like anabolic because you're not going to build muscle at that point. Now it's just, let's carve, carve away and see what you have built and reveal the hard work you've done. So you don't want that much volume and intensity. So we just want to sustain the muscle you have. And so that much volume and intensity plus the cut may not be ideal.

I drop you to like maps anabolic, pick up the activity and steps and movement the rest of the time and drop you to like a 3,000 or 3,200 calories. Do that for a month and you'll watch yourself lean out nice. Do you know where you're sitting at body fat percentage generally, like roughly? I'd say honestly, man, I got my body fat tested a few months ago before I started the bulk and I was at like 11%. I find it I find it difficult to believe. that I've gained much more than that. I'm saying I guess probably between like 12 and 13 would be my best guess,

but I haven't stepped on an in-body in a few months. But I mean, still have abs like still. You do? Yeah, when I'm doing lateral raises, that shoulder striations are crazy. Like, it's interesting eating this much. I didn't think I'd still look like this. It's awesome.

Well, if you're already that lean, yeah, you don't need to be aggressive with this. It's perfect. Drop down, drop down, like, do exactly what I said. Dropped your calories down to 3,032 for that month. and pick up your walking. You'll probably drop 2%. You'll, yeah, you'll get down single digits for sure.

You'll look great. Okay. You'll be shredded. How do you guys feel about performance compared to anabolic, just leading into like a more functional phase? Like obviously I kind of want to still keep like the aesthetic look. So maybe anabolic is the best route and why you guys would suggest that. But just out of curiosity why you chose.

More volume. It's lower volume. Yeah, I'm looking at, I don't want, you don't need to do a bunch of, you don't need to do a bunch of training at this point. Like I always coach my competitors. All the real work of what muscle you've built and what you've done is done right now. And you hitting the body three times a week lifting is more than enough to keep that muscle. You're not going to lose it. Now, where you might sacrifice it is doing too much and doing a cut. And that's where people go wrong. Is they try and do more and ramp up and also cut calories. It's like you've done it. You've built

the muscle. Now let's just keep that muscle by sending a signal to it, which the animal, Anabolic or even a MAPS 15 program. One of those would be the two I'd put you on right now and then just create more activity. So stay active. So I don't want to reduce your activity also. So I want your activity up. But I don't want you pushing really hard and you don't need to do that at this point. Just active.

Let the diet do the work. Now, if your fear is in losing functional ability, if you're, if you train quite often in that way, a cycle of MAPS anabolic is not going to cause lots of problems with that. Now, if you live in MAPS Anabolic style training, that's different. But if you're like, you love the functional stuff. You're like, oh, man, if I switch to MAPS andabolic, might I lose a lot of that? No, you'll be okay, especially when you jump back into... Just for a few months, yeah.

Yeah, you jump back into your training for your hunting season. You'll be totally fine. Yeah, all right. Cool, man, I really appreciate you guys having me on. I can't think enough for all you do. You know, it's funny. I've got a couple nutrition certs, and I kind of coach just friends to try and help them out. and I always tell them to listen to your guys this podcast

because I've learned more from you guys than I have any of my nutrition certifications. So, yeah, I can't thank you enough. Just to encourage anybody that's watching, just to encourage anybody that's listening, where were your calories at before you bumped them to 4,000? So I did a pretty aggressive caught. I was living in Vegas for a period of time

and wanted to be shredded for the pools and everything. And so my calories were sitting, I think, around, I was at like 23 to 2400 a day, hitting protein targets. And that was in April, so like mid-April. And then when I got back, I moved back to Montana, started to kind of just eat intuitively, if you will, strength train.

Definitely was pretty lean when I left Vegas. But then I started to climb my calories back up. And when I started the bulk, I honestly was just increasing my calories like 100. to 200 a week and was just like, you know, 205, 205, 205 on the scale, like every week. And strength was going up. Like, I felt like, I mean, I'm actually pissed at myself because I didn't take measurements of like arms and shoulders and everything because I know for a fact, like I've gained a substantial

amount of strength. Like, I mean, I can deadlift just as much as I can basically do an anabolic in the offseason. And so it's, yeah, it's the calorie increase for anybody that's listening, it's afraid to put on body fat. if you're strength training the way that these guys teach you to do, I feel like it's body fat is not going to be an issue most of the time. It's remarkable. Awesome, man.

If you follow exactly what I said, you're going to get shredded in 30 days. But here's the thing that's going to mess with you is you're going to look flat. And so you won't, you'll go through a period of time in your head where you won't like the, you look better right now. You probably look, what you look right now is a good look, 11, 12%, more muscle. so you're going to deplete all that glycogen and you're going to have what we call that flat look, which will make you think like, oh, God, I'm not,

I'm losing, you'll be fine. Stick through it all the way through. And then at the end of that month, feed your body them high 4,000 calorie days again and watch what you balloon out look like. Yeah. I'd love to hear, I love to hear back from you in like 30. Like, send us an update on how you are.

Yeah, yeah, for sure. Yeah, I'll shoot you guys an email or something. All right. Appreciate that, Mike. Awesome. Thanks so much, guys. Appreciate it. You got it.

Yeah, just for people listening, I just want people that, you know, because you get people like, one pound of muscle only burns this many extra calories. You don't speed up your metabolism. There is a range of calories that your body will burn with the same lean body mass. Now, of course, building muscle speeds things up.

But even with the same lean body mass, his body weights stay the same, 205, 205, 205, as he was bumping calories. That makes no sense, according to the, you know, the, oh, no, the science says, it doesn't work that way. In real life, it doesn't work that way.

There are metabolic processes that are very complicated that will increase or decrease what's called efficiency, meaning your body learns to burn less or more. And part of that process is eating more, eating high protein, and strength training. And you don't have to gain all kinds of crazy muscle to speed up in metabolism. Just a little bit. Our next caller is Hope from Illinois. Hi, Hope. Hello.

Hi. How can we help you? Well, first off, thanks so much for taking my call. thank you guys so much for putting out all the content that you guys do. It's just, it's, it's been incredible, but I need to talk to you guys because I need help. Yeah, let's go. Okay, so I'm going to read off my phone a little bit, give you a little bit of background first. So I'm 28 years old. I'm a stay-at-home mom. I'm about 5'6, 180 pounds. I have no idea what my body fat percentage is. I'm a former college athlete. My husband was,

my family has been. So I've been around the health and wellness space for a really long time, but I was never really taught, like, how to eat anything. And college track pretty much kept that at bay for my entire years there. But about a year after college, I got diagnosed with polycystic ovarian syndrome. Long story short, I taught for two and a half years, quit teaching. I'm now a stay-at-home mom full-time with my son. And we live on a homestead. My husband's blue collar, so he works a lot.

So I take care of a lot of the stuff. So anyways, my question is, I feel like I should be doing some sort of Maps 15 program, but I don't really know what to do because I do so much. Like I obviously, I'm home with my son. Like I said, my husband works. And I work twice a week for my church. We're 30 minutes from town. My gym is literally in my garage.

And I'm struggling with the like I want to spend more time than 15 minutes in the gym, but I'm literally not even getting out there right now. Yeah. So I just don't really know what I should run to like be, I don't know, be happier with how I look and just be a little bit like, I guess, stronger. Stuff like that. So, yeah. No, good. You sound busy and you sound like you're doing a great job with your family and everything. Thank you.

Tell us about your day because you said you live on a homestead. So explain that. Does that involve a lot of activity? Kind of. So since it's, I live in the Midwest, obviously. So like we're just now kind of getting into spring and stuff. We don't have a ton of animals or anything yet. But basically I take care of the mowing, a lot of the landscaping.

Once we get our garden going, you know, I'll take care of that. But my day to day mostly is, you know, hanging out with my son. We're outside. We're trying to take walks, you know, do that sort of stuff as the weather's getting nicer. And then basically like the homestead stuff is a lot of just like, you know, plant work, watering the plants, that sort of stuff. So it's not a lot of like super intense crazy stuff. So I'm just going to help you a little bit here because you were a college athlete.

And this has always, this has always been my challenge with athletes, or I should say ex-athletes, meaning they competed at a high level and then they got into normal life. Your idea of activity is very skewed. So like your idea of a workout is like training to race. And so anything other than that feels like you're not doing anything. Right. But I can guarantee you, the reason why I asked you what it entails is I can guarantee you that you're far more active than the average person. I mean, if you were to track your activity and compare it to the average, you know, mom, you're moving a lot.

I would anticipate you're taking over 10,000 steps a day just from doing the stuff in the yard, being with your kid. So you're moving quite a bit. And you also have a lot of things that you're probably managing, which is probably why it's difficult for you to get like, okay, I got to work out more. you're playing that shame game with yourself. I should be doing more, but I'm not doing enough. But I'm also tired because I'm doing all these other things. So first off, you're doing a great job. A MAPS 15 protocol is perfect for you.

And then the real big challenge is probably going to be diet. First of all, first of all, it always is. But it is always especially hard for ex-athletes. Because, again, your idea of eating properly is based off of your, years of training really hard. And it was probably like, I just got to fuel myself. Because if I don't fuel myself, I can't. Yeah.

So your portion ideas and how you fed yourself is just based off of that. So that's going to be the challenge. And then with PCOS, typically women do better on a diet that is lower, definitely low in sugar, but tends to be better, lower in carbohydrates. Have you experimented with any of that to see if it helps with your symptoms? I have done like gluten-free for a little while. Like when I first found out I was diagnosed with it and it definitely helped for a little bit. And then I kind of like was able to figure out like how much I was really able to have.

But I haven't really tracked like a whole lot else since then as far as like if I'm more or less energetic and things like that. Okay. So a good structure that I found just through coaching with women with PCOS is. is a diet that looks kind of paleo style. So eat until you're satisfied and eat when you're hungry. So we don't have to track and go crazy. Try to hit your target body weight and protein. So that's the only thing really.

And then really you're just kind of limiting yourself to meats, fruits, and vegetables. And so you're not eating a lot of carbohydrates or a lot of starches, but you are eating fruit. So it's fruit meets some nuts. vegetables, and just eat when you're hungry. Eat the protein first. You eat the protein first. And what will happen through that with a MAPS 15 protocol is you're going to have this nice, consistent change to your body, and you're going to probably feel really good.

Okay. And then now that the weather's really nice, I just continue to encourage you to keep doing those walks. Get out there, walk, move. Yeah. Doesn't need to be intense. It's just create activity, go for nice long walks. Okay.

And then do exactly what Salsa. Just that alone with. maps 15. And by the way, especially since you're at home busy mom, it doesn't have to be the, all the two, there's two exercises a day is what it is. They can even be split up. There's nothing wrong with you going out in the garage, getting a set, doing stuff playing with a kid, go back, do another set. Like, you can, you can spread it out over the entire day. People have this idea that you have to dedicate this time and that has to be your workout time. No, it doesn't. You can literally sneak away, you know, and do a

set or two and then come back. Just accomplish what's in Maps 15 in the day at some point in the day. I don't care how you spread it out, whether you do it in a block, one 15, 20 minute block, or you do it and sets over the entire day. Either way, it's totally fine. Yeah. In fact, in my experience, when people spread it out, they actually do better. Oh, way better. Yeah. Yeah. What's, what's the, what are you finding is the challenge that's preventing you from going out there and doing it? probably first making, just making it the priority and like knowing, I guess, maybe which program to run, like which Maps 15 program to run. Because I did transform right, like eight to 10 months after my son was born.

So this was kind of recently like last winter and it worked really, really well. But he also, you know, wasn't very mobile at that point. You know, I could just go out and like do it. So it's probably just more like knowing which one to do partially not getting bored if that is like mixed. sense, you know, like I just, you know, because you're setting up stuff in the garage and like, I'm, you know, I'm doing all of it. You know, there's not a whole lot of like weight racks and, you know, all that sort of stuff. So probably the boredom and just knowing which one to actually do. What is that equipment? What does it all look like in there for you? So we have a squat rack that also

has a cable machine on it. It's all plate loaded. Um, so yeah, that's, that's what we've got. And then we've got plate loaded dumbbells. So there's two ways you could do this. You can either, uh, set it the night before. So, you know, put your son to bed and be like, all right, what's tomorrow's exercises? And just kind of set it up. Take you, take you two minutes. And then the next day, this is one way you could do. Actually help somebody do this recently.

She would put a chart up and she'd go out and she would just, when she do a set, she'd check it. And then she'd go out, do some more stuff. And she's like, oh, I got five minutes. I'll go do this set. And she'd check it. And by the end of the day, she's finished with her six sets or whatever the program calls for. So the boredom part, again, again, this is the athlete mentality.

It's like, am I wasting my time? Because I'm not beating the crap out of myself. And so it's a complete shift in your mentality. Now, for the side of you that likes that challenge here and there, that's something you could do occasionally. And I don't know if you said your husband was a college athlete at one point. Yeah, he was. Yeah, I mean, this is great family time.

So, you know, on a day off or something like that, you can tell your husband, hey, do you want to go do, do you want to go do a run or do you want to go, you know, play this or do you want to go do this thing? And then just for the enjoyment, go out there with your husband, bring your son with you and just have some fun because there's value in that as well. And it will feel boring. The day-to-day stuff is going to feel boring in comparison to how you used to train. But it's very different. What you're doing now is you're not training to be a top athlete. That's not your priority. Your priority is to feel good, have energy, be healthy, be healthy, be mobile, be happy with the way you look and feel, but also just to be able to be a great

mom, great wife, do all that stuff. And so it's really just improving the quality of your life. So you really got to get your mind around that rather than like just being this like hardcore athlete. It's a totally different mentality. And you'll get great results hope. I'm telling you, you will you will be, you will be blown away. Here's what it'll feel like for you. You're going to think to yourself, I can't believe how little I'm doing and my body's changing. This doesn't make any sense. And when you're saying that to yourself, you're on the right track. Do you make most of your meals? I'm not going to lie to you. I've been having a very hard time trying to make meals with just being exhausted by the time I get to the end of the day. So it's kind of like, okay, what do we

have for leftovers? And it's like, oh, we don't have anything for leftovers because I didn't make anything. So I need to get better about like just actually making stuff. I did this week, mostly because I knew I was talking to you guys. And I did make all of it. And it's definitely, I mean, it's only Tuesday, but it is definitely made. Thing changer. Yeah, I would definitely take advantage the day that your husband is home that like that becomes a thing where you guys prep a prep a bunch of meat, at least meat and rice, you know, or meat and potato yams, whatever. Just have enough bulk meat ready for yourself and you can always crack eggs over it in the morning time or mix it with rice and stuff in the afternoon. And you have that fruit available, like I said, you know, you could just grab it.

And I'm just another, just for people listening, another hack, like we think of cooking as a job. but when you do it together, it's great connecting time. My wife and I, when we do this, it's like, I'll be outside barbecue. She's in the kitchen doing stuff, and I'll come in and we'll talk. We've got music playing.

And I actually start to look forward to it. But if it's like a job, then it sucks. But meal prepping is a total hack. Like, if you're consistent with that, the diet part is like, it's like 90% easier if you just do that. Okay. Huge.

Sounds good. Yes. And then, okay, I've got one other little question for you, if that's okay. Sure. I have like some sort of bulge disc or something in my low back and I don't really know what it is. But it's made me afraid to like deadlift or deadlock heavy. I found that when I do like hip exercises, it gets better.

I didn't know if you guys had a suggestion on like what I should do to help that low back pain. If you feel, if it feels painful to do traditional deadlift, you could do single leg deadlift or you could replace it with a hip thrust. And that's totally fine. Oh, okay. Totally, totally fine. Perfect. Do you have Maps 15? Um, I think so.

We'll check. We'll check and if you don't, we'll send it to you. And if you have that one, I'll send you a MAPS 15 muscle mommy, which is another version. So you have a couple versions of Maps 15. Perfect. Yeah. Okay. Oh, one last thing.

Do you take creatine? Uh, not consistently. Like I probably do. It's actually, it's actually been shown to help women with symptoms of PCOS. Oh, really? Yes. Oh, okay. So five to 10 grams a day, consistent.

Okay. I will do that. All right. All right. Hope. Thank you. All right. Thank you so much.

You got it. I know you guys have had this experience where you train like, you know, I'm a mom now or I'm a dad now. I used to compete D1 sports. Oh, my God. We got to rewrite how you experience exercise. And like you said, I mean, it's volume. It's a lot. You eat a lot more and it was a lot of carbs.

And it was like you just didn't really think about it because you're putting it to use. I had a woman that I trained. She was water polo. D1, which water pole. You guys know water pole. Like crazy. They train like crazy. And I remember she's like, I'm just eating, you know, chicken and rice and this and that.

And I said, can you, can you weigh the amount of chicken that you're eating just because I need to see? And her, her, her, the amount she was supposed to eat for her size and whatever goal was, like 7, 8 ounces. She's like 16 ounces of chicken. I'm like, that's a lot of chicken. And she's like, well, that's what I used to eat. I know.

You're not doing water pole anymore. Yeah, it's not the same now. The make or break here, in my opinion, is going to be the meal prepping on the weekend with the husband. Totally. So, like, hopefully he's bought in to the mission and together they meal prep and they get it because that's what I heard. I heard that's a real challenge. Yep. And even if she follows math 15, like we're telling her and stuff like that, if she doesn't get a hold of the diet.

Oh, that's body composition wise she has to. Yeah. Yeah. So that's got to be a must. And I think what your advice is the way to go. like to make it a thing, a fun thing that the family does. Don't you guys enjoy doing it? Yeah, yeah.

Yeah, yeah. No, no, we're super consistent with that on Sundays. And it's like a thing that we do. And I love doing it. And so hopefully that's just it is that he's bought into supporting and helping it. And then together they can do that because that, that'll make her far more successful. Our next caller is Logan from Utah. What's up, ma'am?

How's it, Logan? Hi, how's it going, guys? We're going good, dude. How can we help you? I'm really good. grateful that you that you talk to me i sent my question not too long ago so i really appreciate the quick response you got it man um my question today is about um training for your maximum performance potential um i'm joining the army national guard um here in the next couple months actually i'm a

little out of breath because i was just talking to my recruiter he wrote his motorcycle to my company to sign some paperwork so i'm just trying to get my my breath back but um I'm signing this Thursday, and I could go to basic training anywhere from three weeks to around eight weeks from now. And so I'm just trying to figure out how to maximize strength and conditioning and all of the military requirements and just balance all those training routines. So I'll just go ahead and read my question. Before I start, I wanted to just go over the Army Fitness Test standard. of what kind of stuff they're testing us on and what I'm trying to work on. But it's a deadlift and the max is 350 pounds.

I'm currently, I just did the test yesterday to see how I measured up. And I was doing a 335 pound deadlift for three reps. That's what they test you on is three reps. The two-mile run, the 100% on the two-mile run is 13 minutes and 25 seconds. I did it in 14 minutes and 41 seconds. It's a plank. The max is three minutes and 30 seconds. I did it for two minutes and 30 seconds.

And then a hands release push-up, kind of like the ones that are in the mobility sessions in Maps Performance. And the max is 62, and I could only do 43. And that's a two-minute time thing as well. On top of that, there's also a sprint where you, it's called a sprint. drag carry and you sprint 50 yards and then you it's a there and back so it's 25 yards at a time so

it's there and back then you grab a sled that has two 45 on two 45 plates on it and you drag that 50 yards and then you do a lateral shuffle side shuffle where your feet can't cross and that's 50 yards both sides and then you do a 40 pound in each hand kettle ball carry where you do the 50 yards and then you top it all off with a sprint. And that one was, it was pretty tough. I couldn't even pick my legs up on the last sprint. My feet were dragging.

So aside from the fitness test, I'll also be expected to do high reps of body weight exercises, terrain runs, and obstacle maneuvers with and without weight, potentially to the point of failure, on a possibly suboptimal government military diet, and poor sleep and occasional sleep deprivation. So it goes against all the things that you guys talk about.

But these contrasting goals of strength and conditioning have left me unsure and overwhelmed about where I should start. I'm 29 years old. I've been following your guys' programs and your advice for about six years, and I credit all my success. However, I just don't know which program would be best for this kind of goal or be appropriate for this goal. All right. I've done... Oh, go ahead. Sorry.

Okay. Sorry, Logan. Continue. I've done some, like, military fitness programs to prepare. Like, one is a Jim Jones Superbundle, or some of them are just the ones on the government website. And they seem okay, but I really respect your guys' advice. And so I kind of want to know the mind pump approach. So far, I've done the MAPS performance.

And I was doing the phase one, the strength and the phase two, the, like intense intensity cardio version and just alternating week by week. I remember you talking about it on the podcast. And that's been pretty good. I've noticed some strength gains. I've gained like six pounds. The endurance is kind of harder because as I'm getting heavier, the cardio is more difficult.

But I thought that that was pretty good for what I had to work with. And then... How long have you been? doing that for, Logan? The toggling six weeks. So if the phases are three weeks, I just barely finished the sixth week last week.

And so then yesterday, I just tried to see how I stood up to the standard. So yeah, that's just been six weeks and it's been pretty successful, I'd say. And then the last point that I just wanted to bring up is past injuries. I've injured myself

in the past. And so I really like to focus on hip, low back, shoulder, and wrist, wrist stability, mobility, and strength. I've noticed when I do like ruck marches or whatever, my hip on my right side hurts. I sometimes have shoulder pain on the right side as well. And then I was trying to do like wrist-strengthening exercises and I hurt my wrist to where it was just constantly sprained for like two weeks. And I didn't know really how it happened.

It didn't happen while I was strength training it. happened in the kitchen when I was holding a frying pan later and it just like locked up. So it was very odd. But just being able to manage those training goals and then also try to fortify my joints so that I don't get hurt during my basic training and all that kind of stuff. Any advice that you guys have for that pre-basic training, basic training, and then post-basic training, I would appreciate it and I'd follow. Yeah, you got it, dude.

Really, really well because I like you guys. So I got some questions. So the standards that you gave us are not the minimum to get you accepted, right? No, those are like the maximum. I can get accepted with where I'm at now. I was like, man, $350. I know. That would exclude like 90% of people.

Why? No, shoot for the moon. Why? Okay, so what's your goal? Is it to be accepted or are you trying to get into special forces or something? I'm going into an Army infantry unit. And so their standard is higher than like an administration position. But I mean, I'm so close to getting 100% on that test that I'd like to be able to train for 100%.

And if I get there, great. If I don't, it's not a big deal because I do get accepted. But just since that's kind of like the highest standard, I'd like to strive for that standard in a way. So because you're already, yeah, we're already in. You're already in based on. Yeah, I'm already accepted. And I don't have a problem getting in. Yeah.

Now, second question, you said you have, what, three to eight weeks? We don't know? Yeah, so the problem is, is they don't let you know when the basic training things are, like when the dates and the locations are. I may be for national security reasons. I don't know. So I have to wait until I enlist and actually sign my name on the dotted line before they give me my schedule.

And then I can kind of back plan from there. Okay, because we don't have. We don't have a lot of time. Yeah. So here's what your mistake's going to be, dude. Is you're going to rush this? You're going to try to do too much. If you rush this, you're going to cause problems.

Eight weeks, we can see some decent improvements. I think in eight weeks, you can hit the deadlift. You could probably hit the two-mile run, the plank. The push-ups might be difficult in eight weeks. Three weeks is not going to happen. Okay. Focus on the greatest discrepancy I would do. Yeah.

And so I'm going to tell you right now, if you try to rush this to hit 100%, you're going to hurt yourself and then you won't even get accepted. it. It's more practice of these movements too, and it's less on the intensity of load, if that makes sense. Yeah, I was talking to one of my friends about it, and he was saying, like, the amount of points that you get from doing a 335 deadlift to 350 is only like three points. So if that's really worth risking to hurt yourself, he's like, I wouldn't do that. He's like, I would just do everything like to the best of your ability, but don't push it so that you don't injure yourself. It sounded like the two-mile run and the plank, which, by the way, will help each other.

And the push-ups. And those three, to me, would be kind of what we'd go after in that short period of time, like, because I could improve your two-mile run relatively quick. Sure. And I imagine you'll probably actually drop a little weight trying to improve that time. And so that'll actually make the plank even easier and better. So planking, running, and the push-ups are probably the things that I would probably go after in that short period of time. Because we have such a short time, your best best, best. is to practice the test as your workout.

And not do a specific. And if you told me you have, you know, it's almost an OCR. Three months or four months, then it would be a little bit different. But what I would do is, like, someone like you, I would probably practice deadlifting once a week. You're going to run, you know, a mile,

four days a week, five days a week. You're going to try and get fast at a mile. You actually get better at two miles faster if you practice getting a fast mile. The plank you could practice most days. And what it'll look like is sometimes you're just doing it for a minute and a half. And sometimes you're actually seeing how long you could go. And the push-ups you could practice almost daily.

And I wouldn't go to failure, but I would keep it relatively intense and just try to get good. And so this is going to look like five days a week of practicing a lot of these things. And then like the, you know, the sprints, the sled drags, the med ball row, you know, that whole circuit. that's once a week. And so you're just practicing and you're not doing anything additional. The discipline is really to just just taper off right before full fatigue. Like you want to just taper off so you still have energy and you carry that into the next day. And the more you practice that and the discipline with that, like you're going to do much better and feel that when you're actually competing. Yeah, what we're trying to do, we're improving stamina. You can improve that

pretty quick, but really what we're doing is improving technique. Yep. And I'm going to tell you right now, the thing for you, Logan, is if you rush this, you're going to run the risk of not even being accepted. Okay. So, because you only have at most eight weeks, but maybe as little as three weeks. And there's not much you can do in that short period of time except overdo it. So you're just, you're just practicing. You'll improve that mild time in that time. That's fast.

Yeah, you'll easily. Yeah, quickly. Like, when I look at, like, what can I easily accomplish with you? It's those three. and three weeks time I can improve that two-mile run time I can definitely improve that plank and I can improve those consecutive push-ups.

Just by practicing them. Just by practicing them and improving them every single day. Like you can get after them and you can get after those three things daily. Daily we can practice those things. The deadlifting is the only thing that I would probably do two or two times a week.

Maybe once. Okay. But I would, yeah, I would do two, but I wouldn't go heavy every time. I'd have one light day. No, just pure mechanical technique. Yeah, and then another day, another day that is kind of heavy, and then it would be literally practicing those other things throughout the day every day.

Yep. It's like you'll improve those. I mean, honestly, if I wanted you to get your deadlift higher in four weeks, what I would have you do is practice pulling 300 pounds. And I would have you do one rep, and I'd have you practice lifting it with speed and control. And if you get really good at 300 pounds, 340 will come up. That one rep, 300 pounds.

Feel easy, but you're going to do one and then get your technique down, and then try and lift it, try to pull it with good speed, but without being reckless. But again, Logan, I'm going to encourage you again. If you rush this, that's going to be a problem because we don't have a lot of time. So what you're going to do is just practice the things that you're going to be tested on. Right. Yeah, actually, I'm glad you said that because those are the things that I actually highlighted was the run, the plank, and the push-ups that I would like to see.

You could do, you can move that needle. Yeah, we can move that needle. We can move that needle in short a period time. And I'm telling you, if you get really fast at one mile, that your two mile run will improve better than if you just run a bunch of two mile runs. Yeah, yeah. Okay. I mean, would you say every day run that mile as fast as you can't?

Yeah, five, six days a week. Every day, get up and try and improve your mile time. You know, shave, shave 10 seconds off every time. Yep. And watch what happens. So I don't have to worry about, like, staying in Zone 2 or anything like that. No, no, no, no, no. Try to get up there, get up there, run that mile.

And every time you run that mile, shave 10 seconds off. that while. And then when you're ready to go push two, you'll see your time go down. Yep. Okay. Well, I know that like my basic training, it's going to be about five and a half months. And they take people that are in much worse shape than me. And they get them up to like a higher standard. So they'll be training me as well. Yeah. The difference is, is that I'll be spending those five months, probably not eating the foods that I want to be, maybe not hitting my protein goal and not having the best sleep. So I'll be doing more almost like training to failure, which is kind of.

the opposite of what you guys are saying prep. So should I just hang on during basic training and try to. Yep. Yeah. 90% of it. Right now sleep and mobility. Like 90% of it, part of it is getting people in shape or out of shape, which is really tough.

Like you get into basic training and you barely, you barely make it in. You're going to have a tough time. But 90% of it's mental. Yeah. They just want to see you don't know break. They just want to see they're just going to be able to do it. Yeah. And so you just kind of make it through, try to get sleep when you can.

Try to rest when you can. You know, stretch in between. mobility and just make it through. And you're already testing at the top tier. So you're going to be fine. You're fine. Yeah, you're going to be fine. I thought originally when they were the standards?

Like, when did they move the standards out? I knew that. I knew that was. I was like, there's no way that's the standard. No, no, that would exclude like literally 95% of people. Yeah, yeah. 350 for three is a legit deadlift. Yeah.

Keep up that. Yeah, I can feel. I haven't really lifted that heavy. I kind of stay around the 250 weight. Yeah. And so when I just put all those weight on, I was like, let's see if I could do it. I had the strength there, but like I could feel it on my on my joints and my knees and my hips.

And I was like, man, I don't like the way this feels. So yeah, dude. And then right now get good sleep. Yes. Do not compromise your sleep. I don't care if your buddies want to go out. Your girlfriend wants to stay up late. Get really good sleep.

That'll make a break your recovery. Well, fed and sleep and mobility practices continuously. That's it. Okay. Yeah, before bed. We'll improve these though, bro. You got this. I do have one question about diet just during the basic.

training if you guys don't want to hear it um with the we kind of talked about this like i don't know if they've already flipped the food pyramid and basic training like they have on the website but um like for example if they don't have um enough protein or it's hard for me to get my my calorie goals with how much work that i'm doing would it be better to just try to eat all the food that they have even if it's like yeah um like bread and pastas and like things. Yeah, yeah, you don't want to limit energy. You don't want to, yeah, you don't.

Don't try to cut, bro, when you're in basic training. Are you allowed to bring a protein shake or anything? Do they allow you to do that? I don't think during basic training. The way that it's split up is you have your basic combat training that everybody goes through, and that's like eight weeks. And then after that, I have my individual training for my job. And they might be more lenient once I get into individual training where I could go to the PX

and maybe grab a protein bar or protein shake. I would imagine you could slide up. know that a bunch of protein powder bags in your in your no bro they'll crush you yeah if they catch you with anything you're not supposed to have come on dude no no no no yeah and then i'll have to do more pt yeah if you just fold your bed your sheets wrong pain listen you you you eat everything they give you unless it messes your stomach up you just eat everything they just eat to eat the protein first see if you can get doubles if you get a lot of calories yeah and if your buddy if your buddy leaves some food on his plate eat that too yeah okay so just try to eat as much calories as you

can. That's right. You put it to use. That's the thing. That's it. Okay. Okay. Yeah. I mean, that was that was everything that I had. So thank you guys. Go crush it. You got it, man. Appreciate your service, dude. Yeah. Thank you. I appreciate you guys too. Have a good one. Yeah, the, um, enlisting at 29's late, huh? Kind of. It is, uh, it is really late. What's wild to me, though, is, it's so, you know, he's like, I want to do this, that, this, that, and I have maybe three weeks. when he went first was telling me that army fitness standards and he said, I'm like, dude, wouldn't they? No, that's why I said.

When did they raise that? Yeah. I was like, those are crazy. He's trying to get first place. He's trying to get first place. He's trying to do. I like his style. Which I get, but what will happen is if he goes, man, I got to chase that.

Yeah, yeah. And then, you know, he's got four weeks. So he beats the crap and they gets hurt. Well, especially considering how much a PR, chasing a PR deadlift while also chasing endurance running. Like pushing all that. Super conflicting. Yeah.

Yeah. Especially that short of time. We don't have a lot of time. That's right. But, you know, for people listening, like, we're relatively fit and you have some kind of a fitness test for military or some other, maybe your emergency services job or something like that. The best thing you can do leading up to the test is practice the test.

Practice the test. That'll get you better at the test. Our next caller is Mark from Florida. What's up, Mark? What is up, guys? This is really dope. I really appreciate your time. for sure. I will, I'll jump right into it. So I am 39 years old and I've been a loyal listener of you guys since 2017.

So I'm pushing a decade. Wow. Wow. So I actually started tuning in two years after I landed my first internship and strength and conditioning for a D1 school in Georgia. Just looking for a way to deepen my knowledge base. I was new to everything. I don't know how much you guys know about strength and conditioning in the southeast. Very competitive. Yes. Very competitive.

For sure. I got really lucky. I knew a guy on the inside. He put in a good word for me. I landed the gig. I mean, guys like me really didn't get internships like that. Prior to that, I was a touring musician, like skater guy, who just so happened to lift weights. So I got lucky.

I'm grateful for it. That internship freaking changed my life. Teaching people how to lift weights is cool. It was fun to explore Westside Barbell and Powerlifting and Olympic Weight Lifting and SAQ, all that fun stuff. What I loved the most was the mentorship I provided for those athletes, for those young men. I mean, I spent more time with those guys than I spent with my damn roommates at the time, right? I was there 4.45 a.m. to like 5 p.m.

daily, right? I waited, I did that for free for two and a half years. I waited tables on the side to make ends meet. I did the things, right? As that progressed, I quickly realized the strength and conditioning, at least at the elite level like that, I don't think it's for me. It offered really no job security. Guys come and go, as head coaches come and go, it's just there's no job security. The hours were crazy.

It wasn't sustainable or even at that point, it wasn't attractive to me. So that realization kind of pushed me into the corporate side of fitness. So for the last eight years, they relocated me from Georgia to Florida. And I've been the territory sales manager for a company, essentially designing weight rooms and selling like fitness equipment and stuff. So like pro teams and colleges, high schools. On paper, this job is freaking awesome. I love my job.

Don't get me wrong. I'm super grateful for what I get to do. You know, I'd make my own schedule. I'm not micromania. I'm around this industry that I that I've come to just fucking love so much. But to be honest with you guys, I am burnt out, man, like the constant travel, constant sales quota conversations. It's just, it's focused on numbers now more than it used to be than it is the people,

right? Like running the show. I know that I have a lot more to offer this world. My passion is in coaching, you know, whether that's like a life coach or a strength and conditioning coach or whatever. I'm just lost on my path forward at this point. I have an associate's degree and a resume of experience, but no current certifications,

no really higher education degrees, anything like that. And at this point, I really don't see myself getting back into strength and conditioning at the high school or collegiate level in any capacity. So I'm approaching this crossroads right now. I'm approaching 40, and I'm a little lost. The way that you guys talk about training the general population,

it really speaks to me. It really does. Like, ever since I stepped away from the S&C world, I've kind of felt this void in my heart in a way, and I just feel pulled in that direction. This job has allowed me to save some money. I have a little bit of a cushion. I can kind of step back and pivot,

it. And I'm more struggling with the how I'm terrified of spending all the money that I've worked really fucking hard to save. And to essentially like kind of start over in a career at 40, right? I have almost 40. And I feel like I've been listening to long enough. I feel like I know what you guys are going to say. Go to the big box. Do the things. Get the floor hours. Do the or do the shit. But given my background, I'm curious of your opinions if there's a smarter way

for me to kind of leverage my experience to get back into coaching at this level without, I guess, completely starting from scratch. I know I'm not meant for a 9 to 5. I'm meant for something fucking more than what I'm doing.

I appreciate your consideration, appreciate your insights. That's what I got. I'll tell you the cool part about a guy like, you and you're right, at least for me, I'm going to, I'm going to tell you what you think is coming. But I'll tell you a good news about someone like you, though. You will move up that really fast compared to the average trainer, right? So the average 22-year-old, fresh out of college, no experience, no cert, no background.

And we say, go to the big box jam, get all that stuff. They're going to take a year, two years, maybe even three years before they get like really good, get some experience. You have so much experience. sales experience. Sales experience. You've got so much strength and conditioning experience that there's no reason within two months you're like the top guy in that gym. Just crushing it.

So even though that sounds so beneath you or like, oh my God, I have to, if you come in with the right attitude that it's not beneath you, that you're here to prove that I can be the best guy in the gym and kind of have that silent chip on your shoulder of like, let me go do the thing. You should be cut. Like, if I hired you and you came work for me, like I would anticipate you to be my. top guy within a few months because you have the work ethic, the experience, the not all the things.

And what that will give you, one, it'll give you a nice financial foundation right out the gate. So you don't get to be hustling your, because building your own, going off and like building your own or go starting in a private where you just go get like now you're asking yourself to completely pivot, build it. Even though it's in the same field, completely new business and all the systems that come with that, the marketing that comes with that, the SEO on the internet and all those, like it's like go somewhere where there's a secure,

even if it's a shit pay compared to what you're used to making, secured pay where they're going to feed you some clients to get going. And you know, you're there for a year, maybe. You know what I'm saying? And you and you, and you build your systems out. Build all your systems. You, you, and you will have, you'll look at it from a different perspective too.

Like one of the things I liked when I worked for a big box gym is I didn't just get all the benefits of the trainers and all the things we talk about, but I saw the way a billion dollar business was ran. and that I was interested in that. So I was talking to management like, what do the P&Ls look like? And so be that guy.

Be hungry to learn all aspects of the business operations and then also the experience of the other trainers and the systems and all that stuff. But yeah, I still would push you in that direction because it'll give you security

and I think relatively quick you'll move up and you'll be out. Now I'm going to throw a little bit of a wrench in this. But I have more questions for you, Mark. Do you have a family? You just on your own? Um, yes. So I have a fiance. Um, she's got a 14 year old. So I've been doing, you know, essentially stepdad life for, we've been dating eight years. So once I moved to Florida, so about eight years,

we've been paying. And so, yes, I do have others to worry about. Yeah, yeah, yeah. No, that's, that, that changes things a little bit. So there's a couple directions you could go with this. One is what Adam said. And the other one is this. And sometimes you see this, uh, with guys who are in a field like yours, kind of sales driven, you're traveling, you're meeting people. If this is all your life is, you'll get burnt out. And you see, by the way, you see this with sales guys, even in, in big box gems, where that's all their life is. And so they're burnt out, but it's not the job.

It's the lack of other stuff. It's the lack of meaning outside of that that makes them feel so burnt out because that's all you're doing. I'm assuming you make good money with what you're doing. I do. And to answer your question, I guess, like, I feel so much purpose. Thankfully, my job, I do have flexibility. Um, so I don't feel like it's lack of purpose necessarily. Like, I do, I feel like I get time to spend with my family. Um, so I've been brought back. The story I didn't tell you guys is I did government sales for about a year. They brought me back to Florida or two years. And they brought me back on the Florida because the guy they hired previously. wasn't doing the things. So I've inherited this pipeline again that I have. And I'm like, fuck, man.

I know what I have to do to get the, to do the numbers, right? Like, I've done it. I've already done it. I took the higher paying gig in government. And then I'm kind of was demoted. And I don't look at it that way, but it's kind of what it was. So I know what it's going to take to build the pipeline at this point. And I don't think I'm, I don't want to do it again.

I just don't. Like now I'm in a different position to where I'm being a stepfather to this kid. I'm being a husband and all these things. And it's just like I don't want to travel fucking three weeks out of the month anymore. Yeah. Right? Like I'm not just not. I'm sorry, dude.

Like I've, that's different. Okay. So now that makes a lot of sense because I was thinking a potential perspective shift might need to happen because sometimes what you get with sales guys is there go, go, go, go, go. And then they start to feel like, I don't want to do. this, but really it's just a perspective change that needs to happen that reignites them. But you just said something. I think that's real important.

You're traveling three weeks out of the month. And so you're not with your fiancé, your stepkid, you know, you're going to marry this woman, maybe have more kids, and you want to be around. And you have some savings, you said, that'll give you a little bit of a buffer. In that case, I think what Adam said is on point. And I think what you would do is find a good big box company. okay, where you're at. Because you're in, you said Florida?

Florida, yeah, Jacksonville. Okay, so you've got a lot of options then. You've got some pretty good companies around you that you can work for, and you jump in there. And I agree with Adam. You apply yourself. You probably can get yourself to general manager position within a year in some of these big boxes.

I got such a cool story for you, Mark. In fact, the guy's name was Mark and was a mentor and a good buddy of mine. who was mentored me early in my early years of fitness. Incredible sales guys, super talented, hard worker. He left the field for years, went and chased the real estate game, all stuff like that, and decided he was missing this. He had this passion still for the gym and fitness,

and he wanted to come back. And at the time, they didn't have a general manager position open for him. And he said, start me at the bottom, put me at the counselor position. And so he goes, counselor, assistant sales, and then sales manager and then GM. So he's like, put me in as counselor. And he came in behind all these other guys. And like, it was the coolest thing to watch somebody who I knew was better than anybody inside that gym,

except I want to be at the bottom so they can all watch, watch what I can do. That's the attitude I would tell someone like you to come in is just like, come in there as a trainer just to show what you can do, prove that to yourself. You'll move so fast. Plus you'll have fun. You'll have fun doing it. you'll have an income already. You ain't getting to travel nowhere.

It's, you know, pick the gym, the big gym that's close by where the family and everything is at. And before you know it, the opportunity for you to have either upper management or decide to go take it on and do your own, it'll happen for you. A guy with your talent, with your skills, your experience. And it'll be stable. You know, you become a general manager. You're on one location.

You're making six figures with a lot of different, a lot of companies. And you've got a stable position. You've got your full benefits. you're in the gym atmosphere, you're training coaches and trainers underneath you. And that's if you stay in that environment. That's right. The other option is, lots of options from there. The other option is you become a trainer and you just crush and then you love it.

And then you now you got the gift of, and then you can go do private type of deal, which will be a little harder, but that's just another option. But I like the, look at the big box companies that Mark Mastroff is part owner of. These are the ones that I like the best. So I don't know if you know who Mark Mastroff is, but he's, He's, okay. They got the best culture. They got the best culture.

So UFC gyms, I think crunch fitness. I know he just took over 24 fitness. So it might take a while before that culture shifts and others. Because where you're located, you probably have access to a lot of those different locations. Go ahead. No, I was just agreeing with you. Yeah, dude. You go in there and just crush.

And you've got a little bit of a savings. I would give you six months before you're in some kind of a leadership role. Yeah. It'll be easy for you, dude. Yeah. Curious on the leadership position, is that still like training? You said more it's training trainers. That's right.

That's right. It's still coaching. I want to coach people, right? Like, I don't necessarily want to. Well, that's a cool part about the fitness side. If you say on the fitness management side, so that's what I did is I always had the flexibility to take, you know, 15, 20 clients on top of teaching trainers, which that was the perfect blend for me.

But you can make that. But, I mean, that's up to you. Yeah. I mean, you could just crush as a trainer. and be like, I love this so much. That's what I did. Then you got your experience. You've got the systems.

You've got the whole deal. Then you can go into a private studio and build your clientele there. If you decide, you may just find, listen, I love training people, but managing fitness people in a gym and being in a gym around it all was just as rewarding personally. But you may find that you say, hey, I just want to love training people, in which case, cool. You crushed. Now you can go work privately. Cool. Yeah.

Sounds like I'm not afraid of the work. And I agree with you, Adam. Like I definitely want to start at the bottom and work my way up. I feel like that's how you earn the respect. That's right. And I just, I have, I never really considered the general manager position. I don't, I didn't think that you could coach people alongside of being the coaching the trainers in XYZ. So I never really considered that aspect of it.

So I appreciate that. And I will definitely consider what do you guys. So choose is the big gym for us down here. Or over here. I don't know who they are. I'm not familiar with who they are. Choose like choose. C-H-U-Z-E.

Oh, I've never even heard of that before. Yeah, I don't know who they are. I don't know who runs or operates them or what their structure looks like. If they're a big box, bro, they're going to be. But if you go online, you can now, these days you kind of figure out. If they got over, over 10 plus trainers working out of there, that's a facility. You'll be fine. Doug's looking it up right now.

I've never heard of them. Yeah, me either. Yeah. I think they're over there by you guys. No, I don't think so. No, I would know. Uh-uh. Interesting.

Yeah. Locations they have or who. Oh, there's a Saturday. He did. He just said, there's a San Josevo location. There is. Interesting.

How the hell do I not know what this was? There's a cool gym. They've got like red light therapy and they have saunas and all the recovery stuff. But I will say this. I know you, you mentioned the sales quota thing. You can't get away from that. So it's going to be in the, it's going to be like that in gyms. And if you run your own business, you're always going to hit that.

Yeah. that's always a thing. Sure. And the main problem for me was like, the company in its earlier years was focused more on the people than it kind of corporatized and now it's focused more on the numbers

more than anything. And it's like it hounded every damn week for what are you closing? It's just, it's old quickly. Yeah. So if I'm going to put my ladder up against another, I feel like my ladder's up against a good wall right now, but it just doesn't fill my heart

with the joy that I've, once fell. Yep. So I want to make sure the ladder I put up on the next wall is the, is the wall that's going to sustain me for the rest of my life. Yeah, yeah. No, I feel you, dude. Yeah.

I feel you. There's a lot of options in fitness, uh, especially with your experience. Uh, and you have the best experience. Like sales experience, you've got the strength and conditioning background. Yeah. But sales experience, man, that's like, that'll, that'll, that'll give you a huge advantage. Go, I like this, Jim. Doug's floating around there.

You'll be fine here. Go to go to, go to this place. Go to, go to this place. Stay in touch with us, too. I mean, we've got several trainers that work underneath us that make six figures plus personal training. If you live down here, you can even apply here. But your way out there. So, yeah.

We have virtual coach. What if I moved to California? Well, that's why I said that. I said, do that and then stay in touch with me. So go do this. This is the first step. Go do that. Stay in touch with me.

If you're top trainer, which I think you will be within three months, you stay in touch with me. What's our link? Is it? What's our link? Is it? Yeah, mind pumpjobs.com. And I'll have Kyle, I'll have Kyle communicate with you, but stay in touch with me. Cool.

Well, do. Yeah. Appreciate you guys. All right, man. All right, man. All right, dude. Thank you, brother. Have an awesome day, guys.

You too. He's got it. He's got the right character, the right attitude. Oh, bro, he'll crush. He goes in, as long as he agrees. As long as he goes in with that, that right attitude of, like, just go in there and prove to yourself that you can be the best guy within. Hard Pines getting humble again.

Yeah, yeah, that's what I mean, you take someone like that, you know, I get it. I listen. me going to work at Orange Theory at that point in my career is like the group training is lower than that, okay? So listen, I know exactly for a purpose.

That's right. That's how you have to look at it. That's exactly how I didn't look at it as like I'm only this good of a trainer I can get a job at a group training class. It's like I have a vision for what I'm trying to do. Go in and go prove that. And what's great about someone like that,

they should move really quick through the, yeah, really quick. Look, if you like Mind Pump, come find us on Instagram. Mind Pump Media. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy,

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