Mind Pump: Raw Fitness Truth - 443: Genetics Role in Muscle Building, Knowing When Calories are TOO Low & Mantras for Everyday Life

Episode Date: January 25, 2017

Kimera-Quah! iTunes Reviews! 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 much genetics play in muscle building, mantras they use in their everyday life and just how many calories are too few. Get our newest program, Kettlebells 4 Aesthetics (KB4A), which provides full expert workout programming to sculpt and shape your body using kettlebells. Only $7 at www.mindpumpmedia.com! Get MAPS Prime, MAPS Anywhere, MAPS Anabolic, MAPS Performance, MAPS Aesthetic, the Butt Builder Blueprint, the Sexy Athlete Mod AND KB4A (The MAPS Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Make EVERY workout better with our newest program, MAPS Prime, the only pre-workout you need… it is now available at mindpumpmedia.com Have Sal, Adam & Justin personally train you via video instruction on our YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. 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. (Sal, Adam & Justin will answer as many questions as they can)

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Whether you do our other maps programs or not, it will make your current workout that much better. You can learn more about Maps Prime at mindpumpmedia.com. Hi, tunes review. How many times? Duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh, duh Da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da da What are you doing? I really don't know. I might need to tell people how to do it again. Yeah, first off, how many are you giving them? Are you giving them ugly shirts now? No, no, I don't think so. How many Two shirts are we giving a black on black? Mm-hmm. We're giving away five shirts. So we give away We give away my favorite shirt that we have the black on black. I think is the sickest shirt we have. It's nice It feels good. It looks good. Here's what you do if you want to leave a review

Okay, you go to your your your podcast icon, even if you're already Subscribed you still have to do this stupid process. You got to do this stupid process. This is carefully. Go to the search function type mind pump at the top That's two words hit search. We pop up click on the icon Then you will see a little section that says reviews click on leave a review, your odds of winning are actually quite high. We get anywhere between 15 to 25 reviews a week and we give away like five or six shirts. So if you want a free mind pump shirt, this is the way to do it.

Just leave us a five star review. And if we like it, we pick it, you win. Absolutely. Take it away, Doug. All right, so we're gonna give away five shirts. That's 16 reviews, we're giving out five shirts. Great odds. First up is Brookie RDN,

cello, polter, I think it is. CSO, 8815. Can't remember doing handouts out of hard time here. I can't remember. I have a hard time reading. Any more American coffee. Yeah, you're right. Andrea, 8687, and finally, the very short name, I'm sorry, this name's not cooler. You're right. Andreja, 8687, and finally, the very short name,

I'm sorry, this name's not cooler. You're all winners. All winners send your name, the one I just read, to iTunes and MindPumpMedia.com, include your shirt size, your shipping address, and we'll send that right out to you. Please, no more dick pics to Doug. Yes, please.

If you wanna pump your body and expand your mind, please only one place to Doug. Yes, please. If you want to pump your body and expand your mind, please only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Quick question, guys. What, what would you do? I had a new host you two, baby. Yeah, I had a...

Shall I love? I had you do if you had $1,000. No, I have what well I don't even know I think it'd be a layer like a buy stuff yeah really small stuff what would you do to be gone that's a 10 bucks yeah if I gave you 10 bucks right now let's go to the liquor store yeah yeah yeah yeah you're starting out exciting we were we were on one of our trips when you did that so I don't remember where we were and you did that. I dare you to do this, I'll give you $100.

I was like, whoa, that's like a dollar. That's all you had to say, I'm doing it. There's things you would do for a hundred bucks. Like what? Like anything, I'm just saying there's things you would do. Like show up to work. No, like if I'm like, hey, I don't know, go tell that person over the other fat or something like that for a hundred bucks. You might do it I don't know. I just thought of a random hell of me. Yeah, I would pee on just a face for a thousand dollars. You do it for free

Yeah, wait wait a whole lot maybe I got confused. I think I need to be the one to save for that Did you say you'd pay a hundred dollars to be able to pee on his face or you'd want $100 to pay on his face? No, no, yeah, I'd want $100 to pay on his face. That's a pay. So it's not like something you want to do. Yeah, I guess so. It's something that you would want the money and that's how I'm gonna pay.

You guys you feel bad so you get this little bit of a barrier to that. Well, I'm glad. Sal paid me $200 for that already. So I assume Justin would at least give me a hundred. He let me whiz all over his face for 200 bucks. It was very nice. Okay, I see.

It's a service he provides. This, gusting. It's great. So I had a near death experience this weekend. No, nobody cares. That's why I was wondering. If it's near, it's not anything. Tell us.

Tell us. Well, I'm just, that's what I'm saying. I was like, you guys almost lost me. It would have been horrible. It would have been very sad. I think Doug actually did that to us. Insurance for us. I think Justin and I would be retired if that was the case that much money, huh? Oh good liar. Yeah retire

I saw the policy You guys get five grand Five grand We get a jitter. I know he had it to where you split if I die you guys get paid out like 10 million I think I don't know you're only you're only a grand we get if you get you die I don't know, you're only a grand we get if you get you die. You're at the tip. I know. Didn't we put a policy out on your dick or something like that?

Something happens to it. Maybe that's why. Yeah, we get like, you know, I'm sure it is. So willing dollars for every inch. Tell us what you did. What happened? What happened? How did you almost die?

So the new place I'm in has got these really nice laminate, but they look like wood, floor. It's actually pretty good, pretty good quality. But they're... Like pergo? Yeah, it's like pergo, but they look pretty good, right? But their slippery is fuck if you have, like just socks on.

Like really slippery. To the point where my kids, it's like their favorite thing to do is to run back and forth. Yeah. And slide, because we don't wear shoes in the house. Like Tom Cruise. Yeah, so I'm coming. Just keep business reference.

Yeah, man. So I go upstairs and I'm coming down the stairs, dude. And you guys ever fall down the stairs? Yeah, man. You have? Yeah, it hurts. Dude, it's like, hey, feel like an old, like, preppet person.

I felt like a, like a, like a, like a, like a, like a, Oh, you mean it, you mean it's an adult? Have I fall? Yeah, that's what I'm saying. Like, it's a fuck. Oh, you mean it's an adult? Have I followed? Yeah, so I'm saying like, it's a grown man. Have you just fallen down the stairs? Just lose your balance because you're all thinking about something else,

all of a sex. So I'm up, you get a split second of like, I'm gonna die feeling, right? So I'm up at the top of the stairs. My girl's behind me, my girlfriend, right? I'm walking down the stairs and my foot slips, but the floor, you know, the steps are per go, right? So I don't just fall.

I fucking fall for like five seconds. I keep falling because I should slip right? So my foot comes out for me and, you know, I fucking try and catch myself on the reeling. And I try to plant with my other foot and that motherfucker comes out. So I'm like, like all the way down. motherfucker comes out. Yeah, so I'm like Goosh Duk-duk- by the way. None of this was planned. I didn't think to myself like, this is what I'm a dude to help myself.

I just fucking strained myself out. And so I'm just like a big Sicilian toboggan coming down the stairs. Kukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukukuk I never thought I broke my elbow, but I didn't. I'm super, super strong. This was yesterday. This was Saturday. Man, I haven't even- I was fucking bailed. I haven't even been bailing a long time. The best, you know, you know, it was nice though, it was very sweet about the whole thing.

So I hit the ground like I'm, boom, right? So I'm like, don't cry. Nah, I'm just kidding, I said that. But I'm sitting there. My kids were watching TV in the other room and they run over, dude, they were so concerned. Oh, no.

Yeah, they came on my daughter's hug. Like, I'm in your back. Yeah. Yeah. She's like, they came on my daughter's hug. Like, in your back. Yeah. Yeah. You look better. I'm like, I'm totally full of him. He gives you that. I'm trying to think, well, my last big fall was.

When the last big crash you had, Justin. Well, I was trying to think. So you fall. Oh, yeah. No, I got one. No, yeah. He's a big clumsy. Well, no, not because he's clumsy.

Not because he's clumsy, but because he just barrel through things. Yeah, he ran through the wall. Didn't you run through the wall? Yeah, we post that. Did we ever post that? That's the kind of stuff I'll do off of a whim. Yeah, but you don't want to do this.

It's like you come out and skate. It's kind of crazy. He ran through the wall and then he had to cut up his arms. You know what I'm saying? That's true. I just kind of go through it. Yeah, no, there was this time. I think I might even talked about this story

like a long time ago in one of the first episodes, but it was like when I was living with my in-laws, before I moved into my place, I was remodeling my place, and everybody was over for dinner one night, like all of Courtney's family, and before everybody got there, like I'll shower and get ready and everything.

And I was shaving, and I was just shaving my face and they're asking me a good idea of shaving my face, whatever, it kind of clumped up and it started sliding down my chest. And I looked down, I thought it was a spider. I was like, oh, and to be sure, they're a tub, it's like a tub that's like kind of round

and it's like super slippery. That's like mine. There's no like, like that rubber thing. Yeah, oh, if you don't have one of those, they do have it, dude. And so I didn't even, I knew how slippery it was, stepping into it and then you kind of forget. Like, I'm like shaving, I'm like,

doing my hair, all this shit. So this like, this face pubie stuff like just, just comes down my chest and I like out of corner my eye I see him like My arms go up in the air Like one of my foot like just flies straight up in the air and then my other one follows it and then there was like the only thing that saved me was like this This place we put your soap and my ribs fell right on that

I was like, oh, koo-tush. And then landed like, it's hard as possible. And then, of course, the first person that like comes in is like her mom, right? That was butt naked. Just saying, I was like, I'm okay. I'm across my leg. You know, like don't worry. But meanwhile, I'm silent.

Oh my god. I'm like, I totally had a nice face. I have one of those tubs. and the last time I fell was in, before we had one of those rubber suction things, right? That goes to the bottom, because if you have one of those tubs that are like that, they're have to put the rubber. And it's like, it's made for like a little, you know, four foot 11 person that is like this wide.

It's like a super narrow stance. Yeah, it's unreasonable. Yeah, six foot three, 12, 12 size, 12 feet, like trying to turn around, no, it's 13. So trying to turn around inside the bathtub, man, I went down one time, but I went through the, through the fucking shower curtain.

Did you, did you just, oh, you put that one down? Because your natural instinct is to grab the first thing to wash it down. And it was the shower curtain, which is on one of those like cheap ass dow rods that's wedged into the thinks of course, that comes flying down.

That didn't help at all, dude. It's the top of me, I go falling over into the bathroom. But I mean, I was bruised up a little bit when I too bad, but I do remember that was what made us go down. There's a couple of years ago, made us go down and make sure we had those, those little rubber sobbers kiss him so good on that thing. It's a victory when you fall as an adult

and you don't break anything. It is. No, for real, like, when I hit the ground, I thought to myself, yeah, I'm like, did I break anything? Did I tear anything? And then because I didn't break anything or tear anything, immediately my confidence is like, through the roof now,

like, oh my fuck, yeah dude. Shit, I'm invincible. I fell and didn't break anything. But when you're a kid you fall all the time. You don't do shit Yeah, I don't I see I see kids fall down my kid my daughter fall down she gets back up if I fell a fraction of that time I'd be dead by this point you know, I'm saying yeah, I fell hell a hard one time at so tight I fell in public you're falling public in front of a bunch of people? Yeah. That is great. That's where you turn a trip into like a,

like a, like a, there was no, there was no saving this shit man. I tried to jump over the, the, you know, like if you go to like a fast food place, they'll sometimes like separate the line or whatever by like a chain.

That's like hanging on both sides. You should've known. Oh, good. I had a tray. I can see you doing that. I feel good, I had a tray. I could see you doing that. That's so good. I had a tray full of food for everybody. No, and you had food in your hand.

No. Oh, yes. And I stepped over with my right and I go for my left, but I hooked onto the chain. Oh, God. And I just, I mean, I look like I flew. Like I just, why is that so funny? Dude, I see people that like each shit like that,

I die, like that I die I pulled the all the chain with me and which pulled all the poles with me. Oh my god So it was like it was super like Like this huge noise yeah, and I just hit the deck and food everywhere Not so much noise like everybody turns around like did anybody start like applauding for you or anything? No, well, I think at first people are like, I think what happens to me, so I know what happens to them. When I see people fall in public,

the first emotion that goes to my mind is, is it okay to laugh? Then when I see they're okay, then I laugh, because you're like, fuck, what if I start laughing? Right in their hearts. And they're bleeding or something. Now you're like, fuck, what if I start laughing? Right in their head. And they're bleeding or something. Like now you're going to help, for sure. Of course.

So, but the funniest thing of it, the funniest fall I've ever seen was this old lady in a parking lot. And she was, This is already an ass. Fucked up, dude. This is fucked up because I laughed so hard and then I had to duck down behind my car.

So I'm at the side of my car And I'm about to get you know go into my car open my car door And I look over and the woman like two cars down She kind of took a step back what I think she she must have tripped over those little those little small C-Mant mediums or whatever that they do separate what are you know car? You know spaces or whatever and she kind of trips over it, but it was the most slow motion fall I've ever seen in my life. Dude, this whole lady fell for like 10 minutes. She fell back, she's like, oh, oh, oh, oh, oh, oh, oh, oh, oh.

And I'm like, okay, she's not gonna fall. And no, no, she's gonna fall. Oh, no, no, no, she's okay. No, no, no, she's gonna, and then she, oh, yeah. And she fell back and it was still real slow, even when she hits the ground. And her legs went all the way up in the air and then she kind of like stayed there for a second and then I'm like oh my

God are you okay and she's like and she like kind of helped herself up and then I just I was just like oh my God I gotta get in my car and drive away. So yeah because what a gig. No. The time slow down because because you know I witnessed this thing or was it was that Just exactly literally how fall I feel like she broke the laws of physics. That's how slow she fell But obviously she has she's elderly so she has been balanced. Yeah Justin you brought all the Munchkins in here for the for their little party dude how that go I noticed it wasn't a disaster in here

I expect like no I I my plan was to kind of clean it more than it was when I got here Right, so it's got to look a little better. Yeah, no, we had a great time. There's a bouncy house in here You know, I saw that so it all worked out a lot of a bunch of yeah a bunch of sports and we're throwing the ball around all that kind of stuff So yeah, nobody Wait, yeah did now now did they start renting the video games or is it just those games are just so old to them they don't even care. Well, you know, they all were drawn to them

and they all played it and stuff, but I don't think they figured it out very well, except for the off road, like they were able to figure that out. The yeah, they just didn't have the intuition for the NBA jam didn't really make sense. Oh, wow. Yeah, they were didn't have the intuition for they'd be a jam didn't really make sense. Oh, wow Yeah, they were like their cousins they got it like some of the older cousins if we had like Pac-Man Yeah, then they would yeah, if it was more of a simple then they would have gone yeah, well off road's pretty simple

So off road work. So you had friends and family come here that have never been here before yeah, what they think yeah No, they were super stoked on it like yeah, my in-laws and stuff's first time. They got to see it. I mean, my wife was here for the first time. I was like, yeah, you're slacker. What? This was the first time your wife had been inside the headquarters? Yeah, that's crazy.

That's crazy. Oh. That's fun. Totally. Yeah. She's like, oh shit, this is actually a nice, the most fun look I've ever had. Oh, look, I did do something with all your actually a nice little spot. Look out here. You did do something with with all your money

All here What do you do for food? You get like just pizza? No, we had sandwiches from togos and veggie plate and you know what I tried to go a little bit less like junk foodish but You know and then actually she made this cake that was like, it was a real thin layer, you ground up all these Oreos, and then you have a bananas in the middle,

and then some kind of like light whipped cream thing on it. And it was really good. It wasn't, didn't like kill you, because cake, you smelled with that cream. You know what I'm saying? Like that destroys my, on the insights. I'll never forget it. I'll never forget it. I know what I'm saying? Like that destroys me. On the insides. I'll never forget it. I'll never forget it.

I'll never forget it. I'll never forget it. I'll never forget it. I'll never forget it. I'll never forget it. I'll never forget it. I'll never forget it. I'll never forget it.

I'll never forget it. I'll never forget it. I'll never forget it. I'll never forget it. I'll never forget it. I'll never forget it. I'll never forget it. I'll never forget it.

I'll never forget it. I'll never forget it. I'll never forget it. I'll never forget it. I'll never forget it. I'll never forget it. But we were on our way. The reason why I couldn't come and hang out was because we were going up to the city because we were gonna go see the Circus. So, like, that's right, how was that? Dude, so I haven't been to the Circus. I went once in Vegas. I watched the Vegas show. So I never saw their tent, like, show the traveling show.

And there's different shows, right? Yeah. I can't, what's the name of this one? This is the one, it'll come to me, but it's like a Mexican themed with water and lights. And I can't remember the name of it, but it was up in San Francisco. And because Jessica obviously,

she worked with the Cirque for, I think four or five years, we got to go backstage, I got to see all the performers. That's awesome. How the whole thing operates. And really cool. They had this contortionist that I've never, my mind has never been blown like this in my entire life. Like I've seen crazy,

because nowadays you've got YouTube, you can go and you can see crazy things, right? The contortionist in this show, first of all was a guy, which is more rare to have a male contortionist. You don't see that, really. Then a female, it's more rare. I have never seen this level of, like, inhuman flexibility,

ever on TV, ever. He literally, I'm not, I'm not gonna be out a little like, bro, what? I'm not exaggerating. He literally fold himself backwards, like a piece of paper, like flat. Oh, yeah, like flat dude, like not just like bend back and do what I can't. I got into you know how you could do a V like you're sitting on your butt right and your legs are straight up and your body straight up.

Yeah, he did that backwards upside down. So so his midsection. Yeah, his belly button is on the floor. His legs are straight up and his head and arms are straight up. So he's completely bent and back. Then he did this thing where he's standing, he bent backwards, went through his legs, brought his arms all the way through his legs,

and then would twist his body on top of, so not only is he bending backwards, but he's rotating and twisting. And I mean, for reals, he's doing something horrible to himself. Yeah, meanwhile, I was like, what's going on in my pants? Really crazy.

But then when he would stand up, because I'm obviously coming from a fitness perspective, I mean, I was like, what's going on in my pants? Really crazy. But then when he would stand up, because I'm obviously coming from a fitness perspective, I'm watching this, I'm trying to understand, what's the genetic component? Obviously, his training, the guy must train like a maniac. Of course, it's both. He's been doing this since he was a child. I think he's from an Eastern block nation, and you'll find a lot of these performers come from certain countries that

will those, there's a culture of it, right? There's a cult like a Mongolia or China, there's these different cultures of juggling and all these different acts that you see. Well, he's from some Eastern block country, I think, but when he was standing up normal when I was looking at him, because I was trying to identify what kind of movement patterns he has and if there's any, you know, genetic variants that I could see, right? Is that like a condition with the joints and ligaments? I would say yes. He probably has some kind of a condition where his body is just got ultra mobility in his

joints. It's a very low range of limitation. Or tension. It's not very low range of tension. For sure, it's a genetic component. It's just like, I explain people like that, the exact same way I explain like our super professional athletes that are just, it takes both, right?

You not only have to have probably had training and practice for tens of thousands of hours, but then in addition to that, you also have a genetic component that just separates you. We recognize it real early. Yeah, well, that's the thing you can do. That just separates you. We recognize it real early. Well, that's the thing you can do. That's the thing.

It's just working on it. Because if you're like that, he probably suffers from joint instability or issues where joints dislocate on their own, probably as a kid. So if he wants to be healthy, Robbie is going to focus a lot on strength. He was doing balancing while he was doing it. I could see he's got a lot of good control and strength, which probably helps him. But the one thing I noticed when he'd stand up, just to bow or whatever, just at the end of the exact.

He had, so you know how you have the natural, you're natural. Yeah, like that. Blow up guy. Or like, why can't you fling alarm guy? I just say when he walks, he probably will say, we're more. No, his thoracic spine, he had a,

would appear to be a reverse curve in his thoracic spine. So you know, normally the thoracic spine has got that kind of, like, that forward curve or whatever. Yeah. He looked like he had a reverse curve. So he had very flat upper back, almost like it was like, you know, pectus, what's it called? Pectus curve, cavernous zone. I think it's out of remember the exact the exact term where someone will have like the front of the ribcage will cave in a little bit. It wasn't like that on the front, but it was like that in the back.

It was like a reverse thoracic curve. And seeing how his specialty was these insane back bends, that's gotta help, right? Because your thoracic spine's already curved. And that's pretty interesting. Yeah, chicken or the egg though, right? You had to wonder. That's what I was egg though, right? You have to wonder. That's what I was wondering, right?

Yeah, you have to wonder if somebody has done so much posterior work like that, that part of why I think all of us are kind of shaped that way is right from the get go. From when we're born automatically, we just start doing so. So reaching forward. Yeah, right, everything is in full.

So right away, we're already curving and shaping the body, you know, even at a very young age. So you have to wonder someone like that who for so many years has probably trained the opposite. Like maybe he's shaped his spine. I've seen contortionists many times. I find them very fascinating. But the way he was able to articulate his spine,

like he'd go in a handstand with his leg straight up in the air. And then he would instead of just going into a full back band He would like he would go anterior perv... pelvic tilt and then roll down the spine. So it was like this extreme bend in his back Sobs are I mean it didn't it's so much I have a hard time watching him. Yeah, I have a heart It's just this guy will blow you up Well, I've been to so I can't remember the name of the last one I went to and I didn't see a guy There were it was a team of girls

There was like six of them and they came out and they put themselves they made all these shapes It was really fucking cool like they they were all like they did that whole backband thing And then they were walking on their hands and feet and they come together and then they would intertwine with each other And they were like spelling out things and creating all these different shapes with their bodies and they were just the way they were contorted. It shows called Luzia. I saw. It's going to be in San Jose, by the way.

It's going to be in San Jose for five weeks. And I have an inside connection if maybe we can go. Or what I would like to do, honestly, is talk to some of these either performers or their trainers or whatever to get some insight into what they do because it's pretty cool. A trainer for them would be actually really interesting.

That would be cool. Yeah, a trainer for them would be interesting. Then they had these girls going up these poles and they would like grip themselves with just their legs, super fucking high, and then they drop, like let their bodies fall and then catch themselves. Catch themselves. Yeah. Catch themselves to where their heads are like three inches off the floor. Just incredible stuff. It's amazing what the

body can do when you're you know when you train it. I went to Super Connect. I went and saw the new Ray Croc movie the founder. Oh you did. Yeah. Really good. Is this in the theater? Yeah. No, it's just theater. Really? Yeah. It just came out this last weekend It's so much with Michael Keaton and he plays Ray Crocs. Now did they demonize him? Or did they make him look? They did a really good job the way so I've I've already I know his story right so I've read Ray Crocs story already Didn't McDonald's fun this? No, I don't think so I didn't feel like a commercial whole time

That's what you mean by yeah, well, I just don't know it like I cuz I don't think so. I didn't feel like a commercial the whole time. That's what you mean by it. Yeah, well, I just don't know it like. Because I don't know. You know what I mean? It's like a play for them to kind of like, to be honest with you right away when I saw the photo of it, I thought that because they have the McDonald's branding behind it and then bring the nostalgia back.

I can't sell more products. Yeah, no, I thought for sure. And there's moments in the movie where you might kind of get that feel. I'm very much so like you were that's right away. What I thought like, okay, is this going to be just like a marketing? No, I thought they really depicted his story really well. I think Katrina afterwards, like she left, she didn't know his story right. So she left going like, oh man, it's kind of an asshole or what about that?

And I'm like, well, when I read the book, like I feel like I like his story, and I like his, I mean, he's a shrewd businessman for sure. And he's definitely a forward thinker and aggressive, and I can definitely, Oh yeah, see what you will, but McDonald's is an incredible American success story. Oh yeah, it's a period. Period, it's one of the most recognized

largest business ever. Ever employs thousands and thousands of people all over the world. Shit, tens of thousands. And just wrote the manual on how to do certain things that operate certain ways. Did he take a lot of his, I feel like, and I don't know a whole lot about him.

I know some of the things that made McDonald successful, especially in the early days, did he take a lot of his cues from Henry Ford? Yes, okay, see, because he did the whole assembly line, he was the one that brought that to his face. Well, actually no, and that's what I didn't know. So he picked out the actual creators of McDonald's, so the original brothers were the ones.

Or the one. Oh, yeah, so the original brothers were the ones. Oh, yeah, no, so that's the part of the story where a lot of people don't like, the actual original creators of McDonald's get kind of fucked. And, you know, and so when you watch the movie, some people might have kind of a bad taste in their mouth about Ray Croc. They do get mcfucked. They do get mcfucked. They do get mcfucked.

I mean, they got paid out pretty nice, but you know considering that they that it's their name They created it. They had the very first one. I mean the rest is all raised I mean and he basically They sold it to him. Yeah, but the way the story to the way it unfold. You'll see that it's yeah I mean you guys will enjoy it. It's great great story. I don't want to ruin the whole movie for people that don't know the story Definitely definitely if you're an entrepreneur entrepreneur Make a date you'll you'll you feel like you wanted to buy McDonald's afterwards No seriously no no that's why I didn't think it was like a big promotion for

McDonald's be interesting to see if their sales spike I would think they would because they did do a good job of telling their original story and their message and what their target market was. And I thought there was some really clever things that they did early on that I do. Of course, now that I know the story, I go, okay, that makes a lot of sense that they did that.

That's really cool. They really revolutionized them and what was so fascinating was Ray Crock used to sell mixers, like milkshake mixers. That's how they made this connection. These McDonald's guys over on the West Coast had created this burger place. Their whole thing was like, you know, burger to you within 30 seconds of you ordering. That was like the first person to ever do it. And to realize that the biggest hassle of drive up places, which was revolutionary

then too, right? So like the first places that started doing drive up food, the girls and the roller skates come over and give you your food. Like that was a whole like Aaron itself, and it was so revolutionary for people before. Oh my God, you can eat in your car. And he was really the first one, or these brothers were like the first ones to like solve this. Like there's so many problems with this, you know? You know, it's funny.

I, so I predicted this a year ago to some of my friends, McDonald's goes through these. For a while there, they've been demonized, right? They were like the poster child of obesity, just because of the largest brand, right? It's not just them, fuck, there's a lot of companies I do and it's our decisions and all that stuff, but they were just demonized.

And I think the pendulum is swinging the other way because you're getting this wave of American nationalism. You're starting to see this way, you see in politics right now. You're in this wave of people who. You're starting to see this way, you see it in politics right now. You're getting this wave of people who are saying, like, I'm proud of, you know, being American, I'm proud of what we do, I'm proud of the, you know, the companies that we've produced. And I've, I predict this about a year ago, and I think you're going to see it now, and I bet this movie is going to contribute to it.

You're going to see me, Donald's, the pendulum is going to swing the other way, where now people are going to, rather than demonizing it, they're going to be proud of this American company. So it's been interesting to watch. Yeah, I'll be curious to hear what your guys have taken on it, because Katrina and I didn't have the same feel walking out of it. So she definitely received it a certain way, but I also had, she knew nothing about Ray Crock really going into it where I have read his story. So I had

a different perspective already about him. I'm already a big fan of his, and they don't make him look like the nicest guy in the world for sure. Bring on that motherfucking bird, Brailed Quas! Caw! Caw! Caw! Caw! Caw! Today's Caw has been brought to you by Kine Maricopi! It's the only coffee that is infused with all natural neutropics for a cleaner, calmer, and more focused fuzz without the crash! Put the Kine Maricopi at MindPumpMedia.com and input the discount code MindPumpACheckOut for

10% off! It's the motherfucking Caw! The Eagle English landed! Quijqua... ... Nine String Man. How much do genetics play in muscle building? How much of a role?

Genetic... Genetics play a huge role in muscle building. Genetic. However, that does not... It's not the only role. Yeah. Whatever genetics you have, you can change dramatically and substantially how you look and feel and perform

through consistent proper exercise programming and good nutrition. You can make a tremendous difference in how you look and how you feel and how you move with those kinds of things. The reason why I sometimes when people ask me this question, I hate answering it. It's because I feel like sometimes people take it as a...

Easy out. It's an excuse. It becomes, here's the thing. You wanna stay away from, or try to be aware of that victim mentality, you know, where, oh, I look, I look a certain way or I can only perform this well or I'm not that good at this because of my genetics or because I was born this way.

It's a very, it's not a growth mindset. It's very fixed and they know this now. Studies will show pretty conclusively that if you have a fixed mindset where you say things like that, like this is what I'm good at and this is what I'm not good at. And I'm not this kind of person, or I'm not, I don't have the genes for this, or it totally determines you.

You tend to, yeah, it really predicts your behavior in the sense that you stop trying and stop working as hard. So there's definitely a fine line between accepting who you are, accepting your genes, accepting your, you know, those kinds of things. I accept the fact that I'll never look like Mr. Olympia, or I'll never be the world's strongest man, or I'll never have the world's strongest, whatever. Like I understand that, but I don't let it make that, you know, influence me in the sense where I'm not gonna even try.

You know what I'm saying? Cause I think a lot of people do that, but genetics play a huge fucking role. I mean, muscle attachments, your bone structure. Types of fibers you're comprised of. How you respond to resistance training? For covering. I mean, having trained.

All these things. As many people as I've trained, I'll just speak personally, because I know you guys have seen the same thing. I've had clients come in, man, where they're totally de-conditioned, right? They haven't worked out before. I train them and holy shit, like I'm blown away

by how fast their body responds. And then I have trained other people where it was like a Rubik's Cube. Like I got to figure this out because, you know, they're not responding nearly as easily. And once we figure out the formula, they of course, their body changes, but it's just not as easy.

Can I just explain something right now too, that I, this is why we speak so passionately about a lot of the social media stars and things like that that are promoting their programs, is a majority of these icons that we see out there are these genetic freaks. Not to take away from all the hard work, they 100% absolutely put in to look the way they do, but they are, they are more like that person that Sal's talking about because all of us as trainers

have had that. We've all had that client where I couldn't put a bad program in front of them. I couldn't like screw up their progress. They literally just they If they were eat whatever the hell they want. Yeah, they could eat what they want They could show up they could touch weights and their body would just change Yeah, and then other people like Sal said is like a Rubik's cute Which I think in my opinion is a majority of people majority of people are like that Yeah, absolutely more people there's so many other variables and things that they've done to themself

that they have to overcome or fix and stress and all this shit, it goes on and on and on that we're trying to piece together, which is a lot of why Mind Pump talks about all these other dots that you have to connect and that how much those play huge role in your ultimate goal and your success.

And so, and you know, this reminds me too, just recently, one of our forum guys, Zach, who's getting ready for his classic show, he posted a Instagram or YouTube star guys, a big body builder dude, and he, it sounds like he has a lot of similar philosophies as mind pump, but he has a different view on like volume training. Like he's just super high volume and hammers the gym like crazy and they're talking about having him on the show. And it's like, well, I don't need to have somebody on the show that has similar views as what we do.

And then they're the one thing that they see different is the amount of volume that they train and how intense they train, because that's what works for him. You know, that's what works for a guy like that who probably has some pretty good genetics that can handle that load. When we talk about. That's not interesting.

Yeah, it's not, it's not because it's simple to me. It's very simple because a majority of people aren't this way. They're not like that. I mean, it's like when we had Joe Donnelly on the show. The guy, you know, he's got great, obviously, jeans for exercise, probably, you know, enhanced on top of it. And he does these workouts that, and look, here's the thing, like a lot of these fitness celebrities on Instagram have zero or very little experience training lots of regular people.

And so you can't blame them for giving the advice that they give because all they know, all they can connect is what has worked well for them. And for them, for these genetic freaks who may also, a lot of them are also enhanced with antibiotics. What works for them is work harder, do more, grind through, you know, push, push, push, add more intensity and do all these insane things because for them, they respond to it or they also get away with it. That's the thing you gotta consider.

I think a lot of these guys would respond even better if they were smarter about their training. But they just don't know. And so when they put together programs for the people, it reflects what they've learned through training themselves, which means they have very little understanding of how the average person's body will respond and how the average person's schedule works with exercise. And their attitudes and their energy you know, their energy levels.

I mean, if you're a fitness celebrity who that's your job, that's all you do is work out and shit. It's, you have zero concept of the difficulty that, yeah. The average person who works, you know, 40, 50, 60 hours a week who's got kids who wants to work out and get in shape, like, to you, you just, you just you just doesn't make sense to you.

You don't understand that because you've never lived it. And so, or maybe you were fanatic and they're not. And so now you're telling them, oh yeah, you really want to get in shape. This is what you have to do. Six days a week in the gym. 30 minutes to an hour car to you every day. Restrict your calories.

You need to prep all your food. The day before, so you've got all your meals ready to go. And in months of protein. And so they're horrible trainers for other people because they just don't have that experience working with other people. Even if they rely heavily on the motivation factor. Like a hammering.

That's what they're best at. They're best at inspiring people by, you know, pushing hard, tired as fuck getting you up because we've all had that before and they have the mental discipline to go to the gym, hammer out their 30 to 40 sets and push through and then go run a job. With the mentality that we portray with it, you need that. I mean shit. I need motivation to be able to hammer the shit out of myself every single day.

You know what I mean? Like please give me something to keep going. Oh, every single day, you know what I mean? Like, please, give me something to keep going. Oh, thank you for that like, ash shot in the quote right next to it. Like thank God, you know, like otherwise, I couldn't just be the shit out of myself every day and just wake up again, be sore and, you know, take some protein powder to help me out.

I'll tell you what, I had a, I mean, I went through in my early years as a trainer, there was this for me was a huge area of growth because I myself, look, the guys in this room right now, we all have better than average genetics. Adam was an, I have, I think if you're saying that, what it's just slightly though, bro, let's be honest,

completely. Well, look, here's the truth, like, Adam, for yourself, I know you grew up in the day. I know you grew up skinny all that, but to become an IFBB pro, there has to be a genetic component to it. You've got wide shoulders, you've got the small ways, you've got some things working for you.

Some things, well let's be honest, my body type is not built to be a body builder, what's the word? No, but my point is, it's all natural, there's no way I'm competing at the IFBB level. Right, impossible. But my point is, it's all natural. There's no way I'm competing at the IFBB level. Right, impossible. But my point is that we have probably better than that. Like if we show, if we trained ourselves as clients,

we would probably say, hey, that person's got better than average genes. I had to go through this growth curve as a trainer because obviously when I first became a trainer, I only had experience training myself and I quickly realized, wow, I can't do with these clients what I've done with myself, because that's what you do when you first become a trainer,

is you do what you do for yourself. And I learned some interesting techniques, I learned how to train people, I had to read intensity differently, training other people, I had to learn how to train a beginner, you know what I mean? Like somebody's never worked out before, I would get people way too fucking sore,

right out the gates, because I didn't understand that with people. And so I had to really, there was this huge, I know governing that they already have. Like so they don't know how to like, you know, pull back from that intensity. You're the one that's like completely dictating that for them. I had this one kid, I'll never forget,

my early years as a personal trainer, tall skinny, superlanky kid, who had below average genes in terms of how his muscles and body responded to exercise. It was very easy to over train him. He had real sore, he'd get burnt out, and we wouldn't progress. So when I first started training him,

my answer to that was, more intensity, super set, we got a shock your body, we got to do all this crazy shit. And he just, not only was he not responding, I would notice regressions almost in some of his performance. And so then my mind went to, well, you're not eating right, we need to feed you more, eat more food, do all these different things.

And it just wasn't working. And after about a few months of this, I, you know, I don't remember how I, this came to me, but I thought to myself, like, maybe we need to like scale it way back and see what happens. And so we started on this process of scaling back the intensity, being a little smarter with the training, changing as food intake to reduce the quantities. I was having this guy shit tons of protein of course This is the early days of my training years and low and behold

Started getting stronger body started responding. I took out all the isolation movements All we did were the compound movements and things started working and it was one of those moments where I was like holy shit like You know average people Can't apply 99% of all this shit that you get in the magazines because it just doesn't work. It just doesn't work for you. Well, I think the paradigm shattering moment for me

was when I actually finally put it together that, wow, I'm not a trainer first. I'm more of a therapist first and then a trainer. And once I realized that when I started helping people more with the mental side of this whole game first, I realized that their results were coming along so much easier and faster than when I thought like a trainer so much, so much like the, which is sets and reps

and creative exercises and intensity, which is what the average trainer mind thinks right away. When I started realizing how much stress was affecting my clients, how much their sleep was affecting, how little of fiber they were getting, how their gut was all messed up, how their relationships with others was affecting things. I mean, when I started realizing that these were actually

bigger rocks than this person not knowing how many sets they should do or what exercises best for this muscle and like that's the stuff as a trainer when I first started, I thought was so cool was, oh, let me, I would wow you with a workout of all these exercises you've never seen before and tools you've never used before. And that was your dad's review.

Yeah, exactly. That's what I thought my value was. I think all of us did that. I did the exact same thing. And so we would throw all these different moves at you and get you hell of sore. And then you would leave and go like, wow. I would, I was, my clients were probably leaving going like,

man, I knew I needed a trainer. I've never felt so sore before and I've never seen these exercises. And in my head, I really thought I was, my clients were probably leaving going like, man, I knew I needed a trainer. I've never felt so sore before and I've never seen these exercises. And in my head, I really thought I was helping these people and I, and sure to an extent I was, but I wasn't doing the most service for them. And then when I realized, when I started helping them connecting the other dots,

then I started seeing their results go through the roof. I'll be the first one to admit that when I first started as a trainer, sure, I was great in sales and I was successful financially, but I think I was a terrible trainer. I think that a lot of my clients, and I'm sure there's those that are probably still around me and listening and they've done, I disagree, out of me, changed my life, yada, yada, yada. Well, sure, there's a smaller percentage of those people I was truly changing their lives back then.

Compared to yourself now. Yeah. Yeah. Well, I think I mean, you bring up a good point because I look at like when I felt like okay Now I'm like I've evolved a lot, you know, I feel like I'm a much better trainer now because you know I look at those things like initially like what you know how the stress is affecting them sleep, like all these other like extracurricular components that like, you don't even talk about like reps and sets and and weight and all that kind of stuff. You really kind of dive deeper and you find out, um, you know, where, where is it that you can kind of focus on that's going to have the most cascading effect? And it's like, for me, it also was that I want them to be self-reliant.

I want them, I want to be able to, a better teacher is to be able to implement all these things and then they get it. And you see that they're applying it, they stop asking you about it. I get so frustrated, I feel like I went stages, at first it was all me, all me. Then it was like, I want them to understand it,

but they're still reliant on me. And now it's like, I feel like I've gotten to that next level where it's like, okay, you know, you know these things on a deep level, and I see that you're applying them. Now it's just like, we're hanging out, or we're just chatting. So.

You know, you really cannot overstate just how valuable experience is when it comes to fitness, because there's so many variables that you have to consider when you're trying to improve your fitness health performance, build muscle, fat loss, whatever, that if I were to sit you right down all the variables, it would take me at least an hour to come up with as many

as I can think of. Then it would take me, I don't know how long, to be able to show how the variables interact with each other and influencing how a person's workout should look and influencing how I should approach getting them to eat a certain way or how I should approach, getting them to eat a certain way, or how I should coach them. And it's funny because we use, we talk about studies in science when it comes to exercise programming. This study shows that this type of training

is more effective than that type of training. But studies in science will give you a certain amount of information, but they still don't give you what the experience will. And I'll give you an example, like if you look at studies and you look at a study and it says, okay, eight to 12 reps build more muscle than three to six reps or whatever.

And you look at the sample, right? 35 college aged men. So you've got a college aged guys, 35 of them, you have really narrowed the type of people now that you're testing this particular type of workout on. But and you've eliminated a shit ton of other variables. What about people who are older? What about people who are sedative?

What about people who've got injuries? What about people who've worked out before a certain way? What about people who have damaged your diabetic? Like thyroid condition. Or just, just, there's so many fucking things and that's why like so many times we look at, especially when it comes to exercise program because that's what we really have the most experience.

That's why when we'll see a study that says this exercise activates the glutes better and then of course the conclusion that, you know, fitness celebrity trainer, maybe science guy says, this is the exercise you do for glutes because our testing has shown that it activates the glutes more. But we know through experience, that ain't going to do nearly as well as this does because consider all the variables with the average person, the average person is going to do better with this exercise because they'll be able to do it better, they'll be able to move better, and therefore they're going to build more muscle and we know this

through experience. So the study will be counter to what our experience has found. And this is how we've programmed all of our workouts. I mean, I can't, when we go through and we design and put together exercises, when you look at the type of exercises we put together and there's all of this is based on our experience. But when it comes to genetics, just a circle right back down, you have genetics to that determine how your muscles look, their attachments, your bone structure. You have genetics, how you respond to exercise, you have genetics to that, when it comes to recover, you have genetics to how you respond to food. You have genetics that determine how well to respond to steroids.

There's another one. There's, you can have two guys with great, and natural muscle building genes, great structures, take the exact same dosage of anabolic steroids, and this guy over here just blows up, like crazy, and the other guys, like I just gained five pounds, and we took the same amount of gear. Like, genes play, do play a huge role in muscle building,

but don't let that stop you because there's a lot of other things you can do on your own to change that. Sniper Inc. Is there a mantra that you use in your everyday life? That's a good one. You guys have anything you say to yourself? And I'm handsome. God damn you, gorgeous handsome.

Just over the other. Why don't you start south first and then let me think here if I have like an ongoing mantra I use multiple you know, I don't have necessarily a mantra But I do have a quote Man in the arena. I've seen people posting it now, but this is something that I've been reading to myself For I don't know the last Probably 12 years I discovered this.

It's a theater Roosevelt said this long speech. It's actually a pretty amazing speech, whether you agree with the guy's policies or not. The speech itself is pretty amazing. But the man in the arena, part of it is this, part of the speech where he talks about how, and just to summarize, because it's kind of a long quote But I read it almost daily and it opens up by saying it's not the critic who counts

The the person who really matters is the person that's in the arena Not the person who's watching who's criticizing them. It's the one is doing when needs to be done It's the one who's experiencing what needs to be done. It's the one who's experiencing life, who's experiencing the amazing victories, but also the crushing defeats. And at the end of this particular speech, he says, at their best, they know the triumph of the high achievements, and at the worst, knows what it's like to fail, but at least they fail while daring greatly so that their place shall never be known or shall never be with those cold and timid souls who neither know victory or defeat. So in other words, it's worse to never fail and never succeed because you know nothing. You're just this timid soul. Whereas the guy in the arena, he knows what it's like to win, he knows what it's like to

fail and to embrace both of those fucking things and 12 years ago I read that and I've read it almost daily ever since because it reminds me Through those tough moments where I think to myself like man I just wish I wasn't here right now I wish I wasn't dealing with this this hard time and then I remind myself like what would the would that really be better? Really be better to never experience anything good or bad? You know, I'd be safe from the bad,

but is that what I would really want? And the answer is always no. No, I'd rather feel it all. So it just helps me embrace life and all its complexities. Yeah, so I think... Well mine's a little less eloquent. Yeah, like, well it's kind, well it kind of revolves around two different things.

One is to just live with purpose. So I guess that's just kind of a mantra. I just keep in my head. All the time, it's like every day means something to me. So the other part of that is to just always, there's always one thing that I could get better at that day And so if I just keep it like super simple like that it tends to Help to kind of to bring it back So if I assess myself at the end of the day, I have something to you know to kind of like compare like no

I didn't get better at anything to or I got better at that one element like of relationship or of my physical body or learning something or you know Whatever it is like accomplishing like more work related tasks or you know Whatever it is you could like make something up But if I can if I can't answer to that I feel like that's a loss for that day. I like that. That's very applicable. Yeah, no, I feel like someone could take that and just do it. Yeah, you know what I mean? I like that a lot. It's probably more along the lines of kind of where I'm at right now. As far as like a mantra, I've never been somebody who, which I don't think there's anything

wrong with like the, you know, saying a mantra inside of the in front of the mirror before you start your day every day. If that helps. I think the purpose of mantra is in doing that is to train us to have these good habits. And I think that's the ultimate goal is, it's one thing if you have a mantra that you say every single day, but if you're not applying it, or you're not learning for a minute or hasn't changed you in some way, then it's kind of worthless to me.

So a lot of the stuff that I've done is, you know, I feel like when I read something or I spend time with somebody who is really intelligent, I try and take something from them and that I feel like helped me and then I'll apply that into my life somehow. I love to do that. Right now, I think, real similar to kind of Justin is, my kind of focus is being mindful, being present. Mind pump is not the first business that I've been a part of that have been watched from, you know, ground up and one thing that can happen that's happened to me and other businesses is that I become so focused on where we need to go

that I don't enjoy the process and going through that. And I'm not to say that I'm somebody who's like, but I'm so focused on where I need to be that I'm not enjoying where I'm currently at. So being mindful is a current mantra or thought process that I'm not enjoying where I'm currently at. So being mindful is a current mantra or thought process that I'm saying right now. And, you know, we just had a great episode with Stephen Kotler, not too long ago, and understanding flow state and micro macro flow. And that's something to me that I'm trying to harness that and get into that state

more often. And the biggest takeaway that I had from him harness that and get into that state more often and the biggest takeaway that I had from him, which was ironic that this is kind of where my mind already currently is, is that being in complete flow is truly just being 100% present and mindful at that moment. And it seems like it's such a simple thing, but it's extremely challenging to apply. Yeah, with all of our, so I like to give you guys like an example of something like a small thing, like just to give you like a,

like I like small little steps in that direction. So that's my ultimate direction, but then I'll take small steps every day of improving on that, right? So right now my phone and computer and all of my toys have a, or electronic toys have a seven o'clock bedtime. You know, then that's just, and I have literally have set that now where I'll, if I looked down at my phone, I

could be mid responding to an email with that 7pm hits. It's bedtime for my electronics. And I shut them down. And that's just one little exercise that I'm practicing that helps me also be mindful. So I know it's not really a mantra for you, but I feel like that's kind of how I apply that. Was Steven the one that told us about the breathing technique that... Box breathing.

Is that what it is? Yeah. So I tried it. You did. Yes, very effective. And I realized the reason why it's so fucking tried it. You did yes, very effective. And I realized the reason why it's so fucking two reasons number one, it's sending a feedback to your body to telling it to relax.

But the other reason is you have to be mindful because you have to focus on it. Like you can't do it on accident. And what it is, what it is, and I'll just reiterate to the listeners is you breathe out for five seconds, you expend all your air, and then you hold that for five seconds, and then you breathe out for five seconds, you expend all your air, and then you hold that for five seconds, and then you breathe in for five seconds as much as you can, and then you hold that for five seconds.

And then the next round, you go six seconds, and the next round, you go seven seconds, and you go up until you can't go anymore, and it's incredible. Man, it centers the shit, I tested it, and I went five seconds a bunch of times in a row, just kind of get the hang of it. And you can't focus on anything else,

because you have to count and focus on the holding and whatever. So it's a very, it was a very simple way for me to be super present. And I liked it. So try that. Cool. Nicole Amarie-Fitt, how low is too low for calories?

That's a very low she compete. So I think she was asking along the lines of like body builders and competitors, but I think it applies to everybody. Yeah, it's what we'll talk about. I don't know if there's necessarily a number that's established. I can tell you subjectively through training people myself, what a what I would consider too low. I do not like taking any female under, on a consistent basis, because I will have, sometimes I'll have my female clients

underlate their calories, so they'll hit numbers lower than this, but I don't like my female clients to average ever under 1100 to 1200 calories a day. That's just for me personally. When I see people averaging 900 calories a day consistently, because I've had some people that I've worked with who really have metabolic damage, they're doing lots of exercise and they're only eating 900 calories a day, that usually is a signal, okay, we need to reverse things a little bit,

that's really, really low. And for men, I don't like them to average anything under 1,500 calories on a consistent basis for too long. That's just from my experience. But this, calories are reflective of your metabolic rate, but they're also very reflective of your activity levels. So you can be super sedentary and just have really low calories as a result of that.

I mean, it's kind of a difficult question answer, right? Because it's so different from person to person. Well, yeah, and my numbers are a little bit higher than yours. I don't like a female under 1500. I don't like a male under 2000, averaging for a long period of time. But those are like, like Sal said, those are just generic numbers with my experience

and what I'm dealing with. But those are like, like Sal said, those are just generic numbers with my experience and what I'm dealing with. And there's old shit, I remember reading way back when that, you know, and this is totally generic too, is that a female, a female under consuming 1500 calories on average is, well, could go into starvation mode or 1500 calories is 1500 calories is, you're not gonna hit your nutrient targets that your body needs. And so, I remember that, that was apex, I think so. I don't even remember where I read it first, but,

you know, there is some truth to this, and I think that the takeaway from it is, when I look at like someone's size of their body, and I'm kind of comparing it to about where their calories should be. And you could go through and you could actually mathematically figure this out based off of their lean tissue and fat mass that they have about how many calories that they need for that body to survive the way it is currently.

So that being said, most all, I would say upwards of 80, 90% of people that I've ever taken on need help with rebuilding or creating a healthier metabolism when I say it that way. Most everybody I've ever taken on when I first assessed their calories, they're pretty low in comparison to what their goals are or where their body type should be. So I normally, no matter what, whether you're trying to gain weight, lose weight, get

on stage. This is also why my stage competitors that have hired me, I always want them, you know, three months before they even go into a prep because I believe that most of your hard work for a stage or show is done leading into prep, not prep itself. Prep is really a mathematical formula if done right and if you did a really good job of building your metabolism up heading into prep, prep should be easy and should be mathematical for you. But if your metabolism is kind of fucked, you already have a low calorie maintenance level. And then you head into a six to a 12-week prep

to get ready for a stage. Those are the people that hit major walls and plateaus and don't present a very good physique on stage because they didn't do the job correctly of building their metabolism going in. So that's a competitor view. The same thing applies to, you know, Jane or Joe that comes in and hires me.

And, you know, he or she's over 200 pounds and they're only consuming 1700 calories a day and they're still overweight. Like, I don't want to take that person. I could take them down to 1200 calories and lose them some weight, but I'm not setting them up for a long term success. So what I'm going to do with that person is I'm going to slowly build their metabolism by actually increasing calories and

movement so I don't put on a bunch of weight. So I can actually get that metabolism built up and then I would take their calories down. So I think it really matters where you're currently at, you know, as far as what's too low, what's too low is, is it a sustainable caloric intake that you can maintain this body where it's currently at for the rest of your life and be satisfied and happy. You know, can you live off of 1500 calories day calories day in, day out and you're, you have the physique you want. You feel really good and that feels like a good amount of calories that you feel happy. If that's the case, then you're probably okay, but most people I know want to be able to consume more than that. Yeah, and it's not to say that periods of low, low calories is not as bad for you.

There's definite benefits to that. Oh, yeah. We encourage fasting, right? low calories is bad for you. There's definite benefits to that. Yeah, we encourage fasting. Fasting is one of them. There are some potential benefits to going. These are the people that I don't like to see fast, though, to be honest. If you came to me and you're a woman and you're eating 1,200 to 1,500 calories, I'm not a big fan of encouraging lots of fasting with you because you want you at a higher amount.

Yeah, like I would like to build your metabolism. Well, yeah, they're teetering at that like bad, you know, that metabolic damage absolutely. Yeah. Because then if you go to low calories for too long or you fast too often for your body, yeah, it's especially for women, it can affect your hormones and get some really interesting side effects. I mean, if you're, if I mean, if you have trouble sleeping, if you're noticing hot and cold flashes,

if you're getting, you know, just really pay attention to some of the signals that your body's telling you. And usually there's symptoms of, you know, that you're eating too low accalaries way before you even, you even realize, you got to really pay attention I mean I have had people come up to me and tell me you know all kinds of different things I'm like well how long have you had those symptoms? How long have you not gotten your period for oh?

I haven't had it for like four months. I was just wondering if my calories are too low Well, well probably yeah, you haven't had a period for four months. Yeah, so And just think the the the the lower is, the longer you're that low, you're just, your, your, our bodies are adaptation machines. I don't know how many times we have to say that on this show. So, if you're getting ready for a show and you're running a 1200 calorie diet for six plus weeks, your body is going to get really adapted to that. And then when you decide post show, you're going to go reward yourself and treat yourself. You blow up. Yeah, and this is the epidemic that's going on

in the bodybuilding community that, you know, part of a big motivator in us running this show and why I speak out on that is not that you can't do it, you can't get in great shape, but there's a lot of things to be careful of when you get into the competing world of these extreme diets and then these extreme rebounds. And a lot of that is because you have people who think that, oh, I'm just going to pick

a show date and compete because it's a lifelong goal of mine that I just want to get on stage one day. Yet their metabolism is not in a healthy position to go after something so aggressive like that. You're trying to do something at the elite level that the, you know, the one percenters are able to do and you're going to hop in that category when you haven't really primed and set your body up to do it correctly. You're only setting yourself up for a disaster afterwards. So, you know, honestly, if you have to ask yourself, you know, is this too

low of a caloric intake? Well, if it seems pretty low, it's probably too low. The idea, the goal that I've always had with all clients, you know, bikini competitors, bodybuilders, or just the average Jener Joe trying to lose weight is, hey, my goal is to get you to the point where you're eating enough food that you don't feel hungry and you don't want food all the time. You're not, you don't feel deprived and you can... You're not dreaming of, you know, rice cakes and strawberries. Yes. Some of the weird cravings you'll get, you know, people will tell you

because they're so deprived for so long. You know, I even will give you a body fat range to stay to allow yourself to go up to. I mean, I've seen people just get real lean and then they think that that's, it's okay or it's good for them to stay lean like that all the time. And it's like, no, you let yourself come out of that a little bit.

You don't need to go overboard, but there's definitely a range and let yourself go up to that up range a little bit sometimes because there's some negatives to staying too lean too long. And there's health benefits to carrying a little bit of the body fat. Of course, there is definitely a sweet spot for everybody's body. And everybody's body is different. So there's not like a there is a winter. There isn't like a hey, you should be at 6% or you should be 12% everybody.

And you'll know your body will kind of find this homeostasis where it feels comfortable. And I think that's what we talk about as far as the ultimate goal of intuitive training and intuitive eating is to get to a point where you're able to sustain this long, long term because you have a nice balance of the food rotation that you have. You don't ever feel like you're starving. You don't feel like you're stuffing your face. You're not killing your body when you're training, but you're training to maintain health and the physique that you want, whether that's aesthetic or functional, whatever.

But I mean, that's the ultimate goal. And if you're living in this extreme, caloric deficits, absolutely for long periods of time, it will become detrimental. It is. Listen, if you like Mind Pump, leave us a five star rating review on iTunes. If we like your review and we pick it, you'll get a free Mind Pump T-shirt. Also check us out on Instagram. That's where you can actually ask some of these questions

that we'll answer in our show. You can find us at Mind Pump Radio. You can find my personal page at Mind Pump Sal. Adam has a page. It's at Mind Pump Adam. Justin's is at Mind Pump Justin and Doug is at Mind Pump Doug. Thank you for listening to Mind Pump. If your goal is to build and shape your body,

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