Mind Pump: Raw Fitness Truth - 331: When To Change Up Your Workout, Toxic Friendships, Signs Your Calories Are TOO Low & MORE

Episode Date: July 20, 2016

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about how frequently one should change-up workout, how to balance friendships that run counter to your fitness goals, how do you know when your calories are too low and who to marry, have sex with or kill among the Mind Pump Crew. Get MAPS Anabolic, MAPS Performance, MAPS Aesthetic and the Butt Builder Blueprint (The RGB Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpradio) look for the QUAH post and input your question there.

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Hello. Hey, it's Doug. It's me. Hello. Dougie, my old friend. I am here again. I'm glad to see you back again. And we have T-shirts to get away.

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Well, we got 16 reviews in the past seven days. That's good. Not too bad. That's not bad. We picked up from where we were on the vacation time. Yep. Yep. Good job, people. Thank you, my friends. And I just want to put it out there again that, you know, we get a lot of great reviews, but we can't choose everybody. But we will choose a lot of people are very favorite ones. And this week we're going to give out four. Four T-shirts. What do these shirts look like Doug. These are mind

pump shirts. They're black on black. They're beautiful. They're pretty sexy. You can see them up. You can see them up on the website if you go to the store there, but you can actually get a free one. Just by leaving a review on iTunes, you go on iTunes, find mind pump, leave a five star rating a review, and if we like it more than the others, then you get a free, just, we mail it to you. Right, right, something unique. Just tell the truth. And if you don't win, just so you guys know, you can actually buy T-shirts.

I don't think a lot of people know this, but we have T-shirts on. Yeah, I know. The My Impump media page, if you go to our store, there's a plethora of shirts and tanks and hats and goodies So when you like a word you use that word a lot when was last time I said plethora like the last two episodes Maybe no bro. I promise you. I don't even know if I've ever used that word. I Learned it today. Yeah Oh, I learned it today. You just learned it today. Yeah, I learned it Hey, what is it, Plethora?

I remember that. I remember that. Okay, so I'm going to read off the four winners for this week. We have Becca Mack, I Garcia, user name spelled with a Z. And the last one is J-D-I-H-X-I-E-B-S-Y. Mm, there you go. Yeah, so send your name, the one I just read off. Robot.

To iTunes at mindpumpmedia.com, include your shirt size and your mainly-nodress, and we'll get that right out to you. Thanks again. If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer and Justin Andrews. You guys see the Instagram post that I posted today about the Smith machine.

Yeah. The weird kneeling. Yeah. So it's a new. Should I go see this yet in the gym? No, I haven't seen in the gym because I don't work out vertical. A lot of times it's rest. You don't work out?

What? I don't work out a lot of times at at gyms that workout. I still work out the studio that I work out. Oh, are you really? Yeah. I don't work out? What? You gotta work out a lot of times at gyms, I'll work out, I still work out the studio that I work out. Oh, are you really? Yeah, I don't, you know what? I'm spoiled, bro. I don't like working out in gyms anymore. I'm not sure if I would consider that spoiled,

but okay. Neeling, the kneeling squat is like this new popular movement. And I don't know, I'm always like, whenever I see like a movement like that, I'm instantly like interested like, where is everybody getting this? And I'm just like, I gotta say it. It that I'm instantly like interested like where is everybody getting this and it's like I gotta say it is poopoo That's right. I got a poopoo on it. Well, here's the thing The the kneeling the kneeling squat. Let's let's let's talk just real quick about this because I wrote a post

Talking shit about it By the way somebody so I just Googled kneeling squat. And you just took a picture and posted it out. I just found a random. Yeah, and I found a picture that I went. And it was the back of someone. It wasn't even their face. Exactly.

And I even cropped the picture because that person had like some subs and things like that that might be able to, someone would be able to identify them. And I filtered it up a little bit. They're backside. Assuming I wasn't trying to call anybody out by any means, right? Well, I guess one of my followers happens to follow who that person is.

And they tagged her and then she got on. Is it a male or female that followed that? Who's a guy? No, no, no, it was another female. Oh, was? Yeah, I think it was another female. Are you sure? Yeah, well actually more than one,

I just now looked at my page getting you know, more than one person tagged her. So more. She was, she hit the genetic lottery. Yeah. She responded back to me. Thanks for the tag. And I actually don't do any squats or deadlifts. But it looks like that. It's awesome. Great. I actually, I know someone with great calves and ever just calfries. No, exactly. Here's the thing with kneeling squat. This is, there's, there's only one reason Great for you. I actually apologize. I know someone with great calves and never just calfries. Exactly. Here's the thing with kneeling squat. This is, there's only one reason I need to, there's many reasons.

I could sit here and make a list of reasons as to why this exercise is not good. Or as Adam would say, poo-poo. Here's number one. You're kneeling on your patella. You're putting weight on your back. I'm gonna be doing movements with my patella, pressing down into the floor onto my knee,

that you're asking for problems. That's not good, actually, for the knee joint at all. For the knee cap, I should say. You know, her counterpoint would be is like, I put my knee down the mat. Whenever science nerd, I feel it in my booty, just fine. Well, what's really silly to me is that-

I like the voice even. It's just, it's an isolated hip-hengement movement. The exact same, exact same movement as a floor bridge, which is 100% safer for you. Oh, yeah. Where you rest a bar. And 100% more effective. Yes, it's more effective because the, think of where the weight and gravity is going and when you're at a complete bridge This is on the Smith machine exactly

Your fixed you know vertical Position that's not it doesn't give you any give and the reason why I took I used her picture because she was a Pervete example of someone exactly what I'm looking for is somebody who's sitting all the way back She was a pervete example of something exactly what I'm looking for is somebody who's sitting all the way back, the bar is up on her traps and she's got 45s on each side. And so if you just look straight down, the stress on her spine is just ridiculous, right? At that point, like when you're all the way seated seated,

when your butt sitting down on your ankles right there, nothing's getting more pressure than your spine is in that situation. So when they, when she hinges forward, absolutely, it's a isolation movement for you. So 100% if you're trying to work on that neurological connection because you can't quite fire your glutes, this would be one way to do it, but it would be way towards the bottom of why I would never do that with anybody. I don't know who made it up. This would be an exercise.

Let's say we were playing a board game right now. We're hanging out at my house, we're playing a board game. Boom. Card comes up. So think of quick and then a shitty exercise for glue. Boom. That's what I would. And everybody's like, he won the game.

My donkey kids. Damn it. So it's not safe. It's not effective. And it looks ridiculous. You're on a Smith machine on your knees. You're already on a stupid machine, and you're on it doing it on your knees. There's only one thing that's acceptable to do on your knees on a Smith machine.

That's not that extra fun. It's not that extra fun. It's not that extra fun. I got a question for you guys. When you guys went keto, I don't know, Justin, did you ever go keto? Yeah. When you guys went keto, did you notice this side effect? Uh, because I, it's very glaring to me now. Bro, going keto doesn't mean you just eat a bunch more fat too. Justin, Justin's like, I added 10 pieces of bacon for breakfast.

I did it for a month. You fuck. I, I, I, I, I, I, I, I drink butter shakes four times a day. I'm fast did like I drink butter shakes four times a day Did it all fasted and I ate a lot of bacon So that count what a day that keto So here's the question what do this ride? So here's the question though. Did you guys notice a soreness post workout soreness was true like dramatically lowered? Did you notice this at all? No, you didn't?

Because I noticed for myself, when I'm keto and I lift weights hard, I don't get a sore at all. The next day, when I have carbs, because now that I'm... Okay, okay, okay. My inflammation is what I notice. Yeah, that I notice. Well, I'm, it's soreness too though, right?

No, no, I don't really notice. I don't know. I notice more. Pay attention. I don't have to do it more often. I don't have to do it more often. I don't have to do it more often. I don't have more attention. Aiki, I don't have to do it more often. Aiki joint inflammation type feeling, because which let me, you know, I think that could be misinterpreted by people. I think, you know, the feeling of soreness and inflamed joints can be close. I mean, when it's really extreme, like when the joints are really inflamed, it's obviously like my joints are inflamed,

but sometimes a little bit of inflammation and the joints kind of feels like your muscles could be sore and a lot of people just kind of work through that or think they just need to take a job. Well, here's the thing, so here's, so okay, you guys, when you eat a lot of carbs, you notice more inflammation or joints. That's systemic inflammation.

That's an inflammatory response that is either heightened or a keto diet depresses or has some kind of counter to a normal inflammatory response. So it only makes sense that muscle soreness, which is, a lot of it is a result of inflammation and damage, would increase when you're eating lots of carbohydrates or maybe decrease when you eat when you're not. So it's just something that I notice, because I throw in carbs occasionally now

to promote metabolic flexibility, which basically in loose terms means, I want my body to be able to switch to ketosis very easily and then switch out of it very easily. I don't wanna have an issue where, if I try to switch fuel sources, I go through a period of where I feel shit because my body is having trouble switching. Nonetheless, I'll throw in carbs, I'll work out the next day, and I always get way more sore from the

carbs. My muscles actually get more sore. Very interesting. And I think it has to do with, you know, I know carbohydrates, especially if you have intolerances to certain carbs, or maybe if you throw some sugars in there, it might be inflammatory, but I really think it's the anti-inflammatory effects of ketones because I've been reading a little bit about ketones in their anti-inflammatory effects, and they themselves, more ketone bodies themselves,

exert an anti-inflammatory effect on the body. So I think it's more that than anything. So you think you can feel this? 100%. I've done it now so many times now, and I know 100% that's what it is. You should try it out. Go keto for four or five days, lift heavy,

and then have a carb day, and then lift heavy again and watch what happens. I will, but I always feel like when you do this, I just, I can't take you seriously. What? Because you don't, because you sell yourself very early in the process. You do, you sell yourself early and you don't track. And being somebody who doesn't track,

I'm so partial to listening to people tell me about how they feel from certain supplements or certain foods because I know the difference of what 30 grams of carbohydrates in a day can make me feel and look. So when I know that that small of a difference can affect me like that, then you talk about adding a supplement

or doing something like that and then saying you feel something like that. I'm like, well, how does this motherfucker know he just didn't have 30 more grams. You know what? Put on your lab coat. No, you know what? You know what's happening here, right?

He's extremely jealous that I can get as lean as I can and not track And he just gets angry like How do you not try? You're stronger fuck you man. I'm gonna take you down. I'm not trying. I'm not very in touch shots fire I know you are I think we all are I Yes, you are. I know exactly what it feels. Listen, first of all, I know when I'm keto, because I have no carbohydrates, so I don't need to track shit.

There ain't no carbs there. And I know when I have carbs, because I have them. So when I have them, I have get soreness. When I have none of them for a while, I get very little sore. But you're also the guy who gets a little rash and thinks he has AIDS all of a sudden. What are you talking about? Fucking gets a sniff like a cancer? Oh my god. No, no,

no, no, no, no. Yes. Those are two separate things. I don't know. Oh, you're that guy. Two separate things. You are that guy. I can't believe you said 18. And now there's two separate things. It goes past each. One of the right. One of the exactly one of them is an illogical paranoia. And the other one is just hypersensitivity to the signs of signals that my body gives. You know what I'm saying? I like the base. Come on. I don't know if it's not very sensitive to me under the bus or any. I know. I probably was never even in keto. So I say, you know, I'm butter. Yeah. I'm all for it. You definitely don't know.

You're like, I put bacon, shit tons of butter on my waffles. I better be a kid. This fucking counts. No, I'm very, I mean, anytime you say, we did one not too long ago. God, it was, God, it was almost a year ago now. When that company who came after us with supplements and we were trying their supplement. And you know, initially when you first started taking it, I felt you were pretty excited about it.

And I'm the one who's, I think, the most skeptical out of all of us was like, I'm not sold yet until I can really die. Is this man or four? Yeah, yeah, yeah. Hey, a whole last second. Whole last second. Thanks, Justin.

Whole last second. The problem. Did you, did it work when you took it? What did it problem. Did it work when you took it? What did it work? Did it work when you took it? Did I feel something? Yes, I did. Okay, so if we go back in time to when I said it worked,

it appears I was correct. It does. But why I'm skeptical is we all, what else did we notice after a couple of weeks? What? How did the body was adapted to it? And we started to notice? It fucking, I don't care.

It worked for a second and it's not working. So I'm very careful because you're the guy who likes to announce this shit on the radio show because you get so excited right away. And this is what I gotta be careful with the audience. With the brakes on. Yes, because as soon as everyone hears it, Sal's ketogenic, I have to fucking fitness nation

is ketogenic now because, you know, Sal is going keto. It's jealousy. So is not jealousy. I'm just trying to protect our listeners a little power. All I'm saying is all I'm saying is and you guys even said it yourselves less inflammation I is noticeable on ketogenic diets and there are studies to support. Correct.

But I'm saying and I'm just and I've just noticed that also has to do with muscle soreness. Now, I will say this, I want to continue because I'm not done with this thought here. It's, there's more feelings now. There's more feelings coming out. There's more feelings coming out. Yeah, there's a thing. Here's a thing I have at home, baby.

I have less soreness when I have no carbohydrates. Is that a good thing? I don't know. Maybe not. Right, because inflammation plays a big role. Maybe I'm blunting the signal. I don't, I'm not saying it's good or bad. Okay, good, I like the joint.

All I'm saying is I like that you're going this direction. All I'm saying is I notice much less soreness when I do it, and that's that. All right. That's all you got. Cool story. That's all you got. That's all you got.

I'm done. I'm sweating a lot right now. It's hot in here. It is hot in here. What is it? There are! Oh shit! Watch out!

Here comes the hell! We caught the... We caught the... We caught the... We caught the... We caught the... Today's Quas being brought to you by Kai Maricopi! It's the only coffee that is infused with all natural neutropics for a cleaner,

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I love it. Isn't it great? Oh, it's so my speed. Doug, you did a fantastic job there with that surprise. Mike, why don't you guys tell me a saying so good? It all kind of like went to this pinnacle and then it was like, like that, like that, like that, shit up, Douglas, tell us what we got. All right, we got some questions here.

We have, we wrote them on the board this time. Yeah, we did. We've got Ethan Hale. How frequently should you change up your workout? In the past, I would have said, as often as possible, to always change up your workout. You should use it, you should use it. Now I understand that it's important to change a workout, but it's also

important to not change it too often or too quickly, because there's several layers of adaptation you want to go through in the new style of training that you're in. So I'll give you an example. I want to say I want to go up finish. I'll just go ahead and go ahead. Sorry. So I'll give you an example. I want to say, I want to okay, go up finish. I'll let out this group. You go. I'm sorry. Go ahead, finish.

You guys are honoring you tonight. You're a dick today. I'm getting them today. Yeah. So here's what I'm catching. I'm catching them slip it today. If I, if I, if I, if I, if I, if I, if I try, let's say I try to brand new, I'm going to use an extreme example.

Let's say I try to brand new exercise that I've never done before. Let's say I try a Turkish get up. Um, and I've never done a Turkish get up before. I'm doing the Turkish get up. I'm not very strong at it because I'm new and I'm using, let's say a 20 pound kettlebell and it's a new exercise I did today. Next workout, I do another exercise.

Next workout, I do a different exercise. I see them always changing all the time. I never gain the benefit of really improving in the Turkish get up because there's layers of adaptation that start to happen. Before I can really get stronger at that perfect movement, I have to perfect the movement. There's coordination that has to build.

There's stability that has to build. There's all these different things that have to build. There's exactly, before I can really get the require even more time length. So too. So that's what I time length. So too. That's what I'm saying. So like a squat, for example, if my skill at squatting sucks, I'm not getting the most

out of the exercise versus if I have great skill and great skill takes consistency and practice. This is why all of our maps programs are broken up into phases because you do change the adaptations you're chasing, but you stay within a phase for between, you know, some of our phases are two weeks and some of our four weeks. Well, on a lot of the staple moves that we are trying to still build, develop the skill are in there because you're just doing it with a different adaptation in mind. So, you know, we're still reinforcing your squad.

You're still reinforcing that same skill and improvement. So that way, we don't like steer too far away from that. Exactly. Because you'll see some studies that go back and forth on this. Some studies will say it's better off to change every single workout. Other studies will say no, it's better to stay consistent with an a certain period of time. A lot of our recommendations, most of our recommendations are based off of our experiences

personal trainers and among the three of us we've trained thousands and thousands of clients and then we've trained lots of trainers who've trained lots of clients. And if you're super advanced, which basis like the seventh degree from Kevin Bacon like that? Is it really? I like more bacon references. Seven degrees. If we, here's a thing, training all these people, there's some degree from Kevin Bacon like that. Is it really? Some like that. I like more bacon references. Seven degrees.

If we, here's a thing, training all these people, there's some things that we've learned. One of them is, like, if somebody's super, super experienced and very well versed in a lot of exercises, a lot of movements, then they may get away with doing more frequent switches in the workouts because they don't have to learn the exercises much and really build up to getting some of the gains from it. But the vast majority of you, if you're doing something new or you're training in a new rep range or you're training with a new speed or you're doing a new variable for adaptation, you're better off focusing and developing that for at least a few weeks before you switch because you're going to, number one, you're going to get the most out of it.

And number two, it's measurable. That's another thing too, like, how do you measure how well you're progressing when you just change all the time? That was a big point I was gonna bring up through your whole, you know, talking about that, because the first thing I think about is, like, how do you really know how, you know,

you're gonna improve if you don't spend enough time measuring your progress, and you're not gonna give yourself enough time if you're constantly spend enough time measuring your progress and you're not gonna give yourself enough time if you're constantly switching it up because you'll never see this contrast. So you wanna make sure at least you build up enough to where you have enough data to kind of pull back from. So now you can actually see a distinctive difference.

Exactly. So I should have never told them I was going to disagree with them because then he wouldn't cover it all with fucking faces. It was going to be a short little response but then when I came out to them and I disagreed, he's like, let me think with this motherfucker. Let me think on it. Yeah, let me think what angle Adam's going to try come on. Let me sprint here. Yeah, sprint was that? Yeah, right. How were you gonna disagree with me? Yeah. So that being said, I 100% agree with Sal now.

No, here's what I was gonna come out and say. And he did lightly touch on it. I've been in both extremes, right? Where I was the guy who has been stuck doing the same thing forever, and then I've been the guy who is every single workout, did something completely different and never duplicated a workout. So I've lived in both, and I think there's pros

and cons to both, and I think that's what's important to address here. And the question says, how frequently should you change up your workout? Well, that's kind of a vague question, because if you were looking just for overall health and movement and mobility and stuff, I actually think there's tons of benefits to always changing your workout, every single workout, and always throwing curveballs to it.

Now, are you going to get very good at a skill? Are you going to see yourself progress as much as somebody who actually programmed designs and phases things out like we do. Absolutely not. You're not. You will not end. There is definitely studies to show this that it is more beneficial for you to stay in

a phase and then transition out. Although there is lots of benefits to constantly be changing your routines up. I think the two, and this is anecdotal right here. For me, the biggest difference that I have noticed was this. When I was changing my routine all the time, is some of the best I ever felt, as far as movement and aches and pains were, were, were, I felt in good shape and endurance-wise. I felt like I had good stamina because I was doing lots of sometimes super setting, sometimes heavy, sometimes light, sometimes, you know, plyo,o plyo type stuff like I was always doing different workouts and I felt like it made me a very well-rounded which is probably attributes to what we talk about all

time with me in the gym. I'm not out of all of us I'm not the strongest guy in anything right but I'm pretty strong in all my lifts and movements so that's also where it's hindered me because I trained a lot like that I'm pretty good at everything but I could have been a good at everything, but I could have been a lot better on squatting. It could have been a lot better. I'd deadlift you. It could have been a lot better at certain movements and made more gains.

Had I phased my workouts, had I focused on like this squad and making a skill. You're talking about a Turkish kid up, you know, focusing on it like it's a skill and performing it and training it for a while to get better and better and progressing at it versus. Well, I see this all the time too with circuit training and I feel like people get stuck in this mentality that they wanna put it all together and they wanna do it in a confusing fashion.

So, cross-fitting, right? Yeah, I mean, it's very, like CrossFit does it to the extreme, of course, but, you know, just even for your everyday person, like you'll see an informational on TV, and like really a lot of the programming is based off of like trying to find, just the whole collection. The whole collection, the most intense, like movements,

and we're just gonna put them back to back so you get your ass kicked, whatever it is, then the next one is totally random, then the next one is totally random, then the next one is totally random. That's all it is. And it's all conditioning, endurance, and lifting weights all kind of clustered and combined together. Well, I want to touch on what you were saying at them because you're not, you are not,

you're actually a horrible example of, you know, someone should look to in terms of how well switching up workouts all the time works because of your vast experience, knowledge, and I'll ask you this question right here. When you were changing your workouts, what dictated what you were doing? How I felt. 100%. Now, how many people can you say, listening right now,

really can understand how they feel and know where to go with the real good backhanded compliment? That was, yeah, that was... No, I mean, it's true because... I know, no, it's perfect. Because he's talking about how balanced he felt when you do it. When you do it, it's not a typical person that we do. No, he knows his body, he understands, and he also knows training.

And so he can go in there and say, I feel like this, I'm doing this. No, I agree. That's an excellent point. It's an excellent point if you're not in tune with with that you most certainly are I mean, let's be honest Everybody is in a benefit more through programming and phasing of course Does that not mean though that you couldn't be the person that's all I want to know right? You could definitely be that person and be very fit and enjoy workouts and you know, but most people Let's be honest, most people are

tuning in and listening right now are looking to progress. You know, I think there's very few people that are listening right now, but, you know, I just love listening to these guys. They're just so funny to talk to and listen to, but I really don't need to do any of the shit they're talking about. I'm happy right where I'm at, you know, most people are seeking more information, seeking, you know, knowledge. Yeah, to progress, to better whether it be their look, their performance, whatever, most are looking to progress, hands down, you know, phasing your routines. Well, you know, you guys, people like to say I have a lot of good anecdotes. Here's an anecdote, okay.

If I'm writing a bike for speed. An analogy. I have to, excuse me, analogy. I have to learn how to write. I have to learn how to ride. I have to learn how to ride a bike well before I can go fast. You are not gonna get the most out of your exercises if you don't do them well.

So by changing shit up all the time, especially if you're not super advanced and know how to do all these exercises well, you're not gonna get a lot out of these movements. If I go in the gym and say, oh, new shoulder machine, or oh, I saw the shoulder exercise, I'm gonna throw this one in today.

I'm not good at that movement yet. Therefore, I'm not getting the most out of it. And this is why even staying in the same exercises for two, three weeks at a time is a good idea. You wanna get good at the exercise because then you can squeeze out the kind of results you're gonna get the exercises that you wouldn't get if you weren't good at them.

The real Josh Gill, how do you balance friendships that run counter to your fitness goals? That's, I wonder how old this person was. Did you look at their page at all? I did, he said his friends wanted to bring to one of his, he's probably his 20s. Yeah, he's probably his 20s. So I'm guessing.

Get a bunch of married friends and they'll, they'll love you. Exactly, they're like, hey buddy, come on man. You want to come over and watch TV? I want to watch. Yeah, it's a I would say you party. I mean, I don't like you guys. Have you guys um, at the porn side, I want to watch you party. I want to watch you party. Do you guys hang out with the same people you're hanging out with in your 20 to 25 years old? That's why I was asking how old it was. Justin, what about you? What? Are you hanging out with the same guys you were hanging out with the same guys

you were hanging out with between 22 and 25? Not really. I mean, they're very infrequently listed, say. Right. I think that this kind of happens naturally. And I think everybody goes through this and everybody goes at different ages. You know, some people, it might happen

in their early to mid-20s. Some people wait to call them maturity. Yeah, and that's kind of what it is. And what it is is, at one point, you are comfortable with saying that these are my priorities. I care more about this. I don't give a fuck about my friends' pressure on me. If they're really good friends of mine,

they're not gonna pressure me to do shit that I don't wanna do, that I'm care about bettering myself and my health and whatever. And you will either one continue to fold and give into the pressure and then find this struggle or you'll finally decide to stand up for yourself and say, no, I'm not going to get drunk on every, every single weekend because I care about progressing my fitness goals or whatever it may be. And, you know, if they don't start changing what they're doing, they don't want to hang out doing other things that don't involve drinking and eating shitty food, then you,

maybe they're not your best friends. Well, maybe they're not the same place in their life as you are. Well, here's the problem. The problem starts with how you bond with these people in the first place. Because I definitely have friends that I bonded through partying. And that's how we became friends. And these are my friends that I party with.

Outside of partying, I'd never bonded with them with other things. That's what we had in common, that we partied together. And in your 20s, you're gonna have a lot of friends like that, like, oh, these are my boys. We go out and we get smashed. And if you take that out of the equation,

all of a sudden you have nothing to bond over. It gets weird. Yeah, there's nothing to bond over. Like, we have nothing that we really haven't common that we like to do aside from going out and drinking or whatever. And so this is, and it's not good or bad. I'm not saying it's a bad thing.

And it's not, I'm not saying they're not your real friends. It's just throughout your life, you're going to have a lot of friends that you're gonna bond with over particular things. You're gonna have that one friend that likes cars like you do, and you guys bond over cars, or that one friend that you like to party with, or whatever.

And then much, much more rare, you're gonna have people you bond with on multiple levels, or on all levels. And those are the people who aren't gonna give a shit if you don't go drinking with them or eating shitty food. Those are what some people call real friends I think they're all real friends, but those are the friends that'll be around for you know very very long time because it's like I have look I you know me and my cousin are very very close and you know I'm close with a lot of my family and they don't even ask me you know We go out to eat or whatever. They don't even, they don't pressure me. Like, come on, eat the pizza, right? The whatever, because they know I won't, and they don't care.

It's like, that's a sell. He's not gonna do it and that's his thing. And it's not an issue. The people that used to have issues with it, I think with them, I think when people are pressuring you to drink and they're like, come on man, just have some fun. Because they don't know how to bond with you otherwise.

You know what I'm saying? So to them, they feel left out. It's almost like you left the relationship. You know what I'm saying? It's that one friend that used to drink with all the time and now they don't want to drink anymore and you almost feel like they broke up with you because this was our thing, dude.

This is what we did. So it's heartbreak. It's just reality, it's life man. And as you get older, like Adam was saying, probably a lot of these friendships, or you'll be cool with them and whatever, and you'll contact them every once in a while, but they kind of dissolve once you think

start to happen. Because these guys are gonna grow up. A lot of them are gonna get married, a lot of them are gonna have families, and they're all gonna want to stop going out and parting every weekend, or if they don't, then they're degenerates out, but for the most part, I think a you know, a lot of will and then maybe

you guys can, you know, be close then on different terms. I think that's such a good point. I think you said that really well. I think this is actually a really good topic on many levels because there's a lot to be, there's a lot to be said about the people you choose to surround yourself with. I noticed a lot in myself when I started to become more selective. I'm super people person. I love having friends.

I was the kid growing up who was all popular and had all different friends and all different groups. I cared a lot about that stuff and I used to care about what people thought of me. And I was into that. I was definitely into that. And I still have lots of friends and like lots of people. But I started to realize, as I got older, that the ones that I surrounded myself with a lot

and that I spent time with, I found myself being like them or doing those type of things and finding myself at the same pace of their life. And so I learned early on that, if I started surrounding myself with people that were highly motivated and intelligent and go getters, man, like it started to affect me. I was already somebody like that.

So then I started to seek others that were at my level or beyond and more often not beyond. I wanted people that were going to push me and push me to be a better person all the way around. And it's not to say that you can't have some drinks and be a good person. But when I read a question like that, I think that this person is struggling because they have friends and those friends are wanting to do certain things and they don't really want to do those things., I mean when you talk about if how motivated of a person you are whether it's a fitness goal or financial goal You know if somebody is holding you back. I did a quote a long time ago. I got to I got to find it It's a really good quote regarding ships and it's like friendship relationship

You know all the all the words the end and ship right and it, you know, if this, if your ship isn't taking anywhere, a band in ship, you know, and it is, right? If you are in these, and this, that goes for relationships that you're in or friendships, all these ships, if you ain't going anywhere in there, it's time to abandon ship, because if not, you're gonna get stuck

in that kind of same spot and- Get it, yeah. You know, say, you know, and- That's ultimately what you're talking about, Adam. It's not mean, because I think some people are listening saying, oh, you're just being selfish with your friendships and people will put a negative spin on it. But that's not true.

What Adam is saying is that the best friend that you should ever have or the friend that you should honor the most is your own self. And that's all he's talking about. As you are honoring and loving yourself as a priority before other people. And again, that might sound selfish, but if you really want to be a good friend, you have to be that person to do that anyway.

Well, I also think to like, there's those friends that like, so I left for like years, you know, going to school and I didn't have any friends, you know, and it was a whole started go over process for me. So it was totally like one of those things where you just start paying attention to people and who you want to surround yourself with and stuff. And I was very, I started to become more selective, you know, and like really understand why I was friends with certain people

because of what they're bringing to me. And also what was challenging about them, sometimes for me, that I felt was a good thing to refine in myself and make me a better person. And so I still have friends like that coming back. It's like a comforting thing where I had just like very select few friends. I even came back and connected, reconnected with

and we're still friends. But like Adam's saying, like I still, you know, they have attributes I love and I care about and I always will, but there's also attributes that I need. And that's where a lot of the professional like go getting like super, like crazy work ethic people, like kind of fit into that realm on top of that. And so it's like, you know, just figure that out. You know, look at, you know, look at your relationships,

like he was talking about, and just sort of assess where you're going to go. And it doesn't have to be like, you're, you know, you're completely to go. And it doesn't have to be like you're, you're completely just bringing everybody with you. Yeah. Well, you know, this, listen to you talk about that right now, it reminds me of this, what we have built in our forum is this, this really, really cool place where like-minded people can come and be supportive for one another. And it's pretty neat to watch what it's turned into. And I know a lot of that has to do with how we started it and what we talk about on the show and about personal growth

and being open-minded and to the people that are on there. It's amazing. It's so cool to see, look at many relationships and friends that have started off that. It's like crazy. So many mind-pump people that are on there, it's amazing. It's so cool to see, look at how many relationships and friends that have started off that. It's like crazy. So many mind-pump people that are across the state from each other, or even in the same city, and they found each other on the forum, and now they've linked up and become good friends.

Moving closer. Oh yeah, yeah, no. It's been really cool to watch that. And you know, those people are out there. So, you know, and you will, you'll have, I believe that everybody in our live serves a purpose. And you know, those people are out there. So, you know, and you will, you'll have, I believe that everybody in our life serves a purpose and you serve a purpose for them. And sometimes I feel like the purpose has been served

and it's time to move on. And that's really tough to say sometimes when those are people that you've spent 15 years of your life. And it doesn't mean you need to be like this ugly breakup. No, you still love them, you still respect them. Yeah, it doesn't have to be like, we can't be friends anymore because you want to drink. No, it's just that, you know, when you ask them

what they're doing on Saturday and they're like, oh, we're gonna do drinking here and then we're gonna do some coke here. I'm gonna do that and we're gonna do some, whoa. And you're like, man, we did that last Saturday. Yeah, I'll be hiking. Right, right, right. I'd be like, hold on a second, I won't drink.

All right, we know. All right, just the same. You know, you're like, hold on a second. I won't drink. All right. We know. You know, you're like, we just, we just did that Saturday and the Saturday before that. You're like, hookers know it. I'm with you. You know, maybe I think I'm going to actually go lift, you know, if any of you guys want to do that.

And you know what? And one, ones will be, you know, it'd be funny to you. Sometimes you'll see this in groups too. Like when I've been this way, there's sometimes another person in the group that actually feels how you feel, but they just don't feel like standing up to the root. They didn't voice it. They didn't voice it because they're not as strong

as you are and because you stood up first and said, you know what, I really don't wanna do that. It just, I don't feel like poisoning my body for another day. I feel like I'm working towards a goal right now and you gotta be a maverick, man. It's fucking A, yeah. You voice that and then son of a bitch. Guess what?

Someone else speaks how it goes. You'll influence all of them. Watch it happen. All the time. All the time. So, don't be afraid. Fit Furious. What is a sign that calories are too low when you're cutting?

This is a good question because I used to do this. It was a first sign. Yeah,, real hungry now. I'm kidding. I This used to happen to me. I Judge my calories or my food intake in terms of quantity and how many calories a lot by my performance So let's say my goal is to get leaner and I'm getting leaner in the gym I'm at I'm looking the mirror and I can tell that I'm getting leaner and I'm weighing myself, I'm losing weight. But my strength is staying pretty stable. Then I feel like I'm okay. My calories are probably okay. I'm getting leaner. I'm not losing performance. When I'm in the gym and I notice a reduction

in my strength and my stamina, when I go for a hike or a bike ride or whatever, I notice that I just don't have the umph behind, each step or each pedal. I know that my calories are probably too low. So you wanna pay attention to those things. Cutting is great, it's fine. You wanna lose the weight, that's fantastic. But you also want to be able to perform while you're doing it.

That's the delicate balancing act. That's why we typically recommend, you know, we've said this millions of times before or many times before, many cuts and many bulks. You know, rather than going on these lengthy periods of time where you're eating at a calorie deficit, go at a calorie deficit and then throw in some days of maintenance and a few days of surplus and then go back into your deficit. And that tends to keep the body fed well enough to maintain performance, but also maintain a deficit to be able to get leaner. So what about you guys?

I think you answered it. Yeah, you know, I'm trying, it's because it's kind of a vague question. What is the sign that calories are too low when cutting? There could be a lot of signs. They could be dizzy. You could be tired and fatigued. You could be fun. You can find yourself really weak inside the gym. Hunger is not a sign of that normal.

No, you're hungry. Yeah, you can easily get hungry for it. Not eating ice cream, right? And then always checking to make sure you're hydrated, It's important. And it really each person to pit how overweight this person is that's cutting would would change this answer to if somebody is really, really overweight, thinking of it like this, all the body fat that we carry, that's all stored energy.

And the more stored energy you have on your body, the more room we have to play with running with deficits and stuff because there's less of a risk of you doing some serious damage or starting to metabolize muscle. Well, that's a good point because as well as I manage, and I guarantee you, you've gone through this as well, as well as I manage my performance when dieting or getting leaner, there is a certain point that no matter what, I'm gonna lose some strength. And that's when I get down below, typically below 7, 6% body fat,

I see declines in strength. And that's because. Yeah, less stored energy. Yeah, and what happens at that point is you become so lean, there is very little stored energy for the body and you're pushing it and you're living in a deficit. And you're of course because we don't have the tools yet to be able to measure exactly when the body decides to switch over from using glucose, over to using fat, over to using muscle. We don't have that. Right now we try and go off a feel or a guesstimation based off of how we eat,

but most certainly it can't be happening. And if it ever is going to happen more frequently, it's going to be somebody who is extremely lean and is continuing to push their body. It's less likely to happen to somebody who is way overweight. You're carrying 50 extra pounds on you. That's lots of stored energy that your body has to. Well, I think they're, yeah, they're two totally different scenarios. Like you got your person in the super lean or your person that's kind of overweight that's experiencing. They think that they're in low calories when maybe it's just a response, like a hunger response that they're responding to. Like, oh my god, I must be dying because, you know,

Grelin is talking to me. Yes. You know, it's not the case. It's something that they need to mentally discipline themselves to really experience that state and drive through it and that's where you're going to get into the ketosis and all these other benefits you're going to get. Well, this is why I was kind of like hesitant to chime in here because I think how I would answer this would really be dictated by who was sitting across from me. Yeah. And who I'm talking to because because there's not like a definite answer of this is the

answer. And not only is it and that is for lots of different people's different body types, different goals. So there's a lot of different. Well, I think, you know, performance still though, I like using the performance. Yeah, because even a really heavy person, if we're training and their strength is going down, they're losing lots of weight, but they're

also losing lots of strength in stamina. I'll be like, okay, let's look at your food intake, your calories may be too low. Yeah. Same thing with somebody who's who's lean, although when you get to a certain body fat percentage, you're going to lose body, you

play the form, it's going to draw up. Let's go to that person. Let's talk. Let's just stick with one person, give an example how there could be so many variations. So we have this really, let's say this obese person, Let's talk. Let's just stick with one person to give an example how there could be so many variations So we have this really let's say this obese person right there are hundred pounds overweight and They're restricting down to Let's say 1700 calories

Which is pretty low, but it's still you know in a healthy range where we can get a decent amount of nutrients in and And if they have lots of body fat, they got plenty of stored energy now that person How they were eating before makes all the difference. So if they were somebody who was eating, you know, 3500 to 5,000 calories every day of garbage and all shit, and then also they switch over to eating really whole natural foods, and they're only eating 1700,

that's way too extreme of a cut for that person. But let's say this person, well listen, you're okay, I see you're just saying. You understand where I'm going. Yeah, yeah, yeah, I'm strictly referring to the signs, but you're right,

because even if there were no signs that the calories are too low, that's a massive cut in calories. And that could cause a lot of adaptive thermogenesis and make the person's metabolism start to slow down. So that's a great point, Adam. I mean, even if you have no signs, if you're reducing your calories,

a dramatic cut in calories right off the bat, it's probably not a good idea. Besides the fact that psychologically, that'd be very difficult, right? So this goes, this is actually my tip of the day today. So this kind of goes in line. Adam's tip. Tip of the day. Well, what I was talking about how I started and how do I figure out a deficit was the tip was how do I figure out a deficit, a caloric deficit for somebody who's just starting off to lose weight.

And so I would take this person no matter how heavy or overweight you are, what we're trying to do. And for a week, I want you to cut all your activity and I want you to eat and I want you to, our goal is to not gain weight, not lose weight. I want you to eat when you're hungry. I want you to make good choices while you are, but I want you to stay satisfied. I want you fed. I never want you going hungry at this point because all I want to see is I want to see where your body levels out. I want to learn where homeostasis because all I want to see is I want to see where your body levels are. I want to learn where homeostasis is. I want to see seven days of tracking of you eating when you're hungry, whenever you

want it, just eat until you're satisfied. Be mindful and see what happens. Make sure our weight's maintaining. Obviously, if you're over consuming, you're gaining weight, you know, if you're not. And if you're under consuming, you're gonna start losing. I don't want you to lose. So if you're losing, I would tell that person, okay, next day, we need to bump up a little bit.

You're trying to figure out the number. Yes, I want to find out where you stay the same. And then wherever that number is, now I have a more realistic number to go from as far as where, how do I know what's too far from restricting from that? So whatever that number is, let's just say hypothetically, that person averages 2,500 calories a day, they don't gain weight, they don't lose weight.

Now I have a base, now I can either decide one to create the deficit through calories, so through less calories, or I can create a deficit through more activity. And I always base that off of how well I think that person is eating. And what I mean by that is if I look at somebody who is 200 pounds, are they staying the same weight only eating 2,000 calories a day? But I know they have some metabolism issues going on a little bit. It's not ideal. They may not have metabolic damage, but they're not in the metabolism issues going on a little bit. You know, it's not ideal. It may not have metabolic damage,

but they're not in the metabolism working for us right now, because they're only eating 2,000 calories and they're staying at 200 pounds. Now, if that person is able to eat 3,500 calories or so and stay at 200 pounds, I know they have a pretty healthy metabolism. And so that person, I could get away with restricting calories and be totally fine because they have plenty to play with

Somebody who's 200 pounds is already eating 2000 calories and isn't losing any weight restricting them down to 1500 could be pretty low So that person I might try and focus more on building strength and muscle and being the metabolism Yeah, amping the metabolism up versus trying to restrict and create a chlorite deficit. So a lot of answers to this one. Our final question is from Blake Fossick. Oh, good old Blake from the forum. Blakester. Yeah, you're gonna love this question. Blakey.

Of the men in this room, you have to choose one to marry, one to have sex with, and one to kill. What? Go! So easy. It's so easy. So easy. So easy. All right.

So we have disclaimers though. Like if somebody here, like got picked, like, you know, like we pick Adam would say we all being Adam, right? We've always grown. I don't want to game. I don't want to get game bang. Just say. He, he, he find his way out.

But you get your turn when you're turning. I don't want to get game bang. You get your turn. This is fine. But you get your German. Your German. I don't want to be gangbag. You get your turn. This is fine. This is super, super easy for me. Let's hear it. Super easy.

So I'll start with the hardest one, which is sex. Who would I have sex with first? Well, Justin obviously. Come on. He's obviously he's got them. He's got the he's got that big white. He's so off. You know what I mean?

He's got those big pearly white glutes. Son of a bitch. Just enough just You know what I mean? He's got those big pearly white glutes. Son of a bitch. Is that just enough? Just, you know, wax them up. You can't even tell a difference. Then I go, you creep me out. I think you get booty clapped. I think he's the only one who's booty clapped for me.

I'll make some Instagram videos. I'll be famous. Then to kill, definitely Adam, because if we were, I love you bro. If we were gorillas Like you would I would have to kill you to mate with all the female gorillas He's competition, you know I'm saying it's all smart and of course I'd marry Doug because Doug would just be he keep my shit organized The house will be clean and be fucking great. I mean he'd be a great you be a great husband

You're a really great husband, though. You've been a really good husband. Easy, easy question. Wow, let's see here. Okay, I, it makes me uncomfortable. I, I too will start with the hardest one. Although I wasn't, I wasn't thinking about having sex with Justin until salsa. Son of a bitch. Come on.

That's why I brought that example up that I'm gonna be and use it. Listen, I knew you guys are gonna pick I felt this feeling you guys are looking at me Who picked this question? Yeah, I you know I I this was prison. Oh, I'm gonna stick with my original something my original decision though is I'm probably gonna fuck Doug Yeah, thank you. And that's just because there's a reason why we call this spinner I would I would toss him around and carry on. Yeah, I just I feel like I could do so much

very mobile just yeah, just just just it would be hard to throw around the bed. You know how he did and I feel like if Justin fought me like we'll smash it would be really rough. I think I could get Doug. I think I could pin you up down fighting it too. So it's a resisting opponent?

Yeah, it's a lot of madness. In my scenario, Justin was willing to fight. That's why I want to bang Sal. No, I think he's the craziest. You know what I mean? He would be like, we got like whips. Well, this is not. No, this is why I did pick. I did be melting hot wax on his head

I didn't pick South as I was a little too freaky for me So I mean and I feel like that might be fun. I feel like you're the easy pick Yeah, I mean like that's too easy Doug Doug's conservative. I feel like I feel like you know would be it would be easy there So he would be that he would be sex And I'd have to agree with Sal, I would probably kill Sal. Okay. And that's just because I think we're so much like each other that we would eventually probably.

I wonder if it would be like that movie where you kill me and then you absorb my powers. Yeah, actually, you know what? I don't know, I take that back. No, I lied. Yeah, it would be. I would kill Justin. Oh my god.

Damn, just because I feel like I would kill Justin because I feel like I could feed off of him longer So he would be like I would I would kill him and freeze him and you'd eat him Wow, you make sense. Yeah, I'm thinking survival You're not what I think about it. There's you guys none of you like the donner I love you all I love you all so much There's no reason I would ever think to kill you other than for survival reasons and so if I had to kill one of you Get him clothes in this one. I would kill Justin.

Forb of decision to kill me. Justin, he's, he's actually, I would keep you alive. Cause you wouldn't have sex with me. Cause you wouldn't have sex with me. You know what? The first thing you're gonna kill me, I mean, like do me,

now you can kill me. Damn, that's dark. I would find, they find his like bones in body and they're like, hmm, apparently the perpetrators first had sex with him and then he, he's, he was like, you can like, he can't take both those questions in one. It's like some sick cannibalism. No, I would, I would marry Sal and that's probably because

he's most like me. He's most like me so I would marry him, kill Justin. I divorce you though, and I'm having sex with someone else. That was a super quick spin-dug. All right, Justin. Oh my god. I would definitely kill Sal. Fuck, because he's the one who gave me that.

Cause I don't want him to fuck me. First, that's awkward. And second, I feel like he's the most talkative in the group and I can only stand that shit so long. You know, if we're out in the woods and he's just, I'm like, I'm like, I'm like, I'm trying to kill something, shut the fuck up.

You know, he's just ruining it. You know, and man, it's like, I don't know. Like, I was gonna say I'm married Doug, but I don't know. Actually, you know, I will marry Doug, cause fuck Adam for wanting to kill me. I changed my answer to that. You know what I mean?

He's not looking to get him in a fuck you. Yeah, it's like, you's out of you, man. But, you know, like Doug's, he's got everything I want. You know, it's everything there. You know, it's gonna be like an easy decision. So, I'm cool with that. And then, I guess I have to bang at him. We'll do that.

Damn. There it is. Video tape, it's on a white key. Yeah, it's such a bad thing, bro. It's a bad thing. Because it could be worse. I'm just a little mad. I'm glad we ended the show on that question.

Listen, if you like our show, leave us a five-star rating review on iTunes. If we pick it to be the winner, you may get a free t-shirt. Also go to mindpumpmedia.com, check out our programs and our testimonials. And we're also on Instagram at Mind Pump Radio. You can find me at Mind Pump Sal,

you can find Adam at Mind Pump Adam, and Justin at Mind Pump Just. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle includes maps on a ballad, maps performance and maps aesthetic, 9 months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Superbumble is like having

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