Mind Pump: Raw Fitness Truth - 851: Building Muscle While Losing Fat, How to Use Trigger Sessions & Focus Sessions to Build Muscle, Male PMS & MORE

Episode Date: September 5, 2018

Organifi Quah! iTunes Review Winners! In this episode of Quah, sponsored by Organifi (organifi.com/mindpump, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about how to build muscle while losing fat, the difference between focus sessions vs. trigger sessions and whether they are interchangeable within a program, alternative ways to educate children and their thoughts on male PMS. Who has done the most damage since the end of the contest? How will Justin reintroduce items back into his diet? (4:19) The final results are in!! The guy’s provide their numbers in the recent 6 Week Fitness Competition and overall feelings with how they did in a short amount of time. (8:14) How experience/expertise play a HUGE role in their final results. (24:42) Going forward, how will their diet/programming change? (29:08) Mind Pump new sponsor, Ned, premium small-batch cannabinoids for body & mind. (32:44) #Quah question #1 - How did you manage to build muscle while losing fat? (40:27) #Quah question #2 – Can you explain the difference between focus sessions vs. trigger sessions and whether they are interchangeable within a program? (54:00) #Quah question #3 – What are your thoughts on alternative ways to educate children like homeschooling? (1:00:05) #Quah question #4 – Do you guys suffer from male PMS and your thoughts on it? (1:08:28) People Mentioned: Jessica Rothenberg (@thetraininghour)  Instagram Enzo Coglitore (@enzocog)  Instagram Jordan Peterson (@jordan.b.peterson)  Instagram Related Links/Products Mentioned: Organifi **Code “mindpump” for 20% off** Ned **Code “mindpump” for 15% off** Cannabis and Cannabinoids - National Cancer Institute HOW TO GAIN 63 POUNDS OF MUSCLE IN 28 DAYS: THE INFAMOUS COLORADO EXPERIMENT MAPS Fitness Products Khan Academy | Free Online Courses, Lessons & Practice Khan Academy – YouTube Period Repair Manual: Natural Treatment for Better Hormones and Better Periods - Book by Lara Briden Butcher Box Get our newest program, MAPS Split, an expertly programmed and phased muscle building and sculpting program designed to get your body stage ready. This is an advanced program and is not recommended for beginners. Get it at www.mapssplit.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. Also check out Thrive Market! Thrive Market makes purchasing organic, non-GMO affordable. With prices up to 50% off retail, Thrive Market blows away most conventional, non-organic foods. PLUS, they offer a NO RISK way to get started which includes: 1. One FREE month’s membership 2. $20 Off your first three purchases of $49 or more (That’s $60 off total!) 3. Free shipping on orders of $49 or more How can you go wrong with this offer? To take advantage of this offer go to www.thrivemarket.com/mindpump You insure your car but do you insure YOU? If you don’t, and you are the primary breadwinner, you will likely leave your loved ones facing hardship and struggle if you die (harsh reality). Perhaps you think life insurance is expensive, but if you are fit and healthy, you can qualify for approved rates that are truly inexpensive and affordable. To find out if you qualify for the best rates in the industry, go get a quote at www.HealthIQ.com/mindpump Would you like to be coached by Sal, Adam & Justin? You can get 30 days of virtual coaching from them for FREE at www.mindpumpmedia.com. Get our program, MAPS HIIT, an expertly programmed and phased High Intensity Interval Training program designed to maximize fat burn and improve conditioning. Get it at www.mindpumpmedia.com! Make EVERY workout better with 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. Get your Kimera Koffee at www.kimerakoffee.com, code "mindpump" for 10% off! Go to foursigmatic.com/mindpump and use the discount code “mindpump” for 15% off of your first order of health & energy boosting mushroom products. Add to the incredible brain enhancing effect of Kimera Koffee with www.brain.fm/mindpump 10 Free sessions! Music for the brain for incredible focus, sleep and naps! Also includes 20% if you purchase! 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 (@mindpumpmedia) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Saldas Defano, Adam Schaefer, and Justin Andrews. In this super revealing episode, Whoa! Of mind, pom, pom, Almost naked. For the first 36 minutes, we do our introductory conversation.

Six-week contest is over! Oh, what? We talk all about it in this episode. Four of members are gonna help us figure out the winner. Learn all about it. You're not on there, you're missing out. Then we talk about Justin reintroducing foods after his diet.

He may be reintroducing them too quickly. Too quick. Back pedal, got a back pedal. He's gonna be using the organified Green Juice to get vegetables slowly back into a system. We are sponsored by Organified. They do make these single serve packets of green juice, which are amazing for vacation or travel.

If you go to Organified.com forward slash Mind Pump and enter the code Mind Pump, you'll get 20% off. We went into the details of the contest. Then we talked about our new sponsor, Ned. Ned. Ned. Ned. Ned makes high quality, hemp extract products, which have good, high doses of cannabinoids like CBD. Lots of health benefits, we talk about that in this episode.

They are, again, one of our new sponsors. If you go to hello, Ned, that's H-E-L-L-O-N-E-D.com, Fort Sashmime Pump, you'll get 15% off your first purchase. Then we get to the questions. The first question was, after seeing your transformation results, how the hell did you guys manage to build muscle while losing body fat? I've always thought that with a calorie deficit, it would be a given to lose size if you aren't a new lifter. Was it magic or was it maps? Listen, we're professionals at the end of the day.

Exactly. Find out in this part of this episode also Justin did mention butcher box when we were answering that question. Yeah. We're also sponsored by them. If you go to butcherbox.com forward slash mine pump, you'll get free bacon, two rib eyes, $10 off, and free shipping on your first order.

It's a no-brainer. The next question was, can you explain the difference between focus sessions and trigger sessions? Now both of these concepts are found in our maps programs. We break them down for you so you can kind of use them to yourself, you don't even have to enroll in maps to take advantage of how effective they can be at getting your body to change, but we kind of break it down.

The next question was, what are our thoughts on alternative ways to educate children such as homeschooling? Homeschooling seems to be growing over the past five years and we have a nice little discussion in that part of the subject. Get in with the ruler at home, right? That's right. And the final question, do you guys suffer from male PMS?

Do we have any thoughts on this? Apparently there's something called male. Is this like a real thing? Or is this just some funny question? Is that fallen under my moody category? Yeah, I think so. Oh, the real question was, does Adam suffer, and I'm just kidding.

But yeah, do we, what do we think about male moodyness or PMS? Good, good part of the episode. we, what do we think about male moodyness or PMS? Good good part of the episode Also, I do want to mention All of our maps programs and bundles you can find all of them at maps fitness products Dot com we also have bundles on there for example We have like the sexy athlete bundle the business man bundle RGB still in there Yeah, we have the starter bundle,

we have the get shredded fast bundle, there's all these different kind of bundles where we combine multiple maps, programs, and discounted, new bundles, all kinds of new products. Maps fitnessproducts.com, go check it out. Yeah! Teaser time! And it's Teaser time.

Oh yeah! Teaser time. All right, we have back-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t-t Julie, lifting my best life, Tyler Studer, Andrew Boone, bad news, Kenny 88, and Connor 53. All of you are winners. Send the name I just read to iTunes at mindpumpmedia.com. Send your shirt size, your shipping address, and we'll get that right out to you. Well, contest is over, boys. Who already did the most damage after the contest? Oh, you don't even need to say a name

It's me Would you do myself? I drink I drink a lot Saturday and I told actually I was texting Adam back before this kind of funny because I was like dude I'm drinking tonight. Oh, that's going down because like There was just I don't know there was just a lot of pent up like energy and like my wife was like, can we please like go out do something, you know, normal, like she hates what I'm dieting. Anyways, well, especially the diet you were on to. Yeah, yeah, it's like she's like, I'm like always with the meat, you know, it's like, like you can't

have anything else, I get it, you know, so anyway,. So anyway, so we let her hair down quite a bit and then I also had, I kept with the meat thing, I had some burgers and everything, but I had these thin buns that I thought wouldn't do too much damage, but even just that, dude. Oh my God, I was hurting. My stomach was just bloated and then I stayed. You're gonna be more sensitive, dude.

Your microbiome was totally different. Oh, yeah, it wrecked me. So I'm, and then so Sunday I did like just stakes and white rice and then I felt great. And then you're okay. I've been stuck with that for a while. I've been tried vegetables to see how that affects you. Yeah, so that was the other one I threw in.

I had green beans and Brussels sprouts. And so I don't know if maybe the Brussels sprouts, I was trying to like, I shouldn't have added it all once, you know, and then alcohol and top of that. So when you go back, maybe the alcohol, I think it's maybe the alcohol. Yeah, maybe your teeth out one out. So you're taking off on your trip right now.

Do you plan to reintroduce vegetables consistently and so that, like what's your plan? Yeah, yeah, so I wanna do that, I want to go out to eat and experience, you know, the food there and everything. So I'm definitely going to eat a lot of meat dishes, but yeah, I'm going to add like a vegetable for sure. You know what might be a good way to slowly do that is the green juice, the organic fine green juice, because it's already pre-adjusted, you know, outer.

Oh, yeah. No, I was telling you guys, like, that was... Well, that'd be easier on him, because it's already processed like that. It that be easier on them because it's already its process like that It'll be theoretically oh really because it's it's it's freeze dried and crushed So it's pre-digested basically mm-hmm shake it mixed it up in water. It's a small amount It's not a huge amount of vegetables. It might be a might be a way to kind of eat or that makes sense I have those single packs that they have for the travel packs. So I was already going to throw that into my seat.

Have you had one at all? No, I haven't. I haven't this whole time. I haven't had any or a gainify. So that might be a need. Because you can mix it, try one of those, wait a few hours, see how you feel. Yeah. And see if you're see if you're going to lose any of the fiber because it's

processed like that. Yeah. Like all of it. Or I think you lose quite a bit about it. I mean, it's not, I mean, a packet really represents a small amount of, I mean, a high amount of nutrient dense. It's condensed, but yeah, you lose the fiber a little bit. But it's pre-digested, so theoretically it should be easier to absorb.

Just similarly. Yeah, I agree. I think that is a smart strategy. I think I'm going to do that for sure and then, you know, ease my way back into it too. Cause I know I'm not putting like a whole lot of, barriers out there, food wise and drink wise. I'm not gonna go crazy, but the same time, like I'm gonna be drinking whiskey and, you know,

like I'm, win in Rome. Yeah, come on, dude. You know, like, that was the thing. I was a little worried, cause this competition and everything was Basically led directly up to me like leaving from then so I was a little worried. Well, when it wouldn't coming back so fat Well, you got your nice spray town ready for your vacation, you know, I'll be the tennis ready for your vacation. You know, I'll be the tennis,

I'll be the tennis guy in Scotland, dude, just, you know, in a kilton, like, bronze legs. That's hilarious. Yeah. How much percent did you lose from, for the six week contest when we went into the measure? What was your total percentage? 33% by a lost.

So you dropped three percent? Yeah. Yeah, and I was actually like, and your weight didn't change a whole lot. Not a whole lot. I thought for sure I was a guy. I thought you were going in. I thought you said you were down 15, 20 pounds. And then I remembered I lost weight didn't change a whole lot. Not a whole lot. I thought for sure I was, I think you're going in. I thought you said you were down 15, 20 pounds.

And then I remembered I lost weight kind of leading into the competition. Yeah, I should go on in there full fat. I didn't stand back at all. I already started early like an idiot. So, but yeah, that was surprising to me, but I actually was happy about that because I didn't wanna lose like a lot of weight

and I was trying really hard to gain muscle through the experience. Well, I anticipated, I remember I think I called that, I anticipated you to lose a bunch of muscle too. For sure, Justin is going to, especially when you were saying 15 pounds, if he's down 15 pounds, I'm like, it's inevitable, you're going to lose a lot. But he was counting what he lost before. Yeah, what I lost before, which was, yeah, I was like at about two 30, but yeah, I'd slowly wait.

I don't know, man, I'll tell you what, the, because we all took pictures, right? We all of these before and afters, and there's six weeks, and so, you know, there's only so much you can do in a six week period. But your before and after looks pretty fucking dramatic. Yeah, was it? I was impressed with you guys. Like, that's the thing, like,

like Doug looked amazing Adam look really you look great. That's just the thing. It was I was like wow that like just seeing everybody with what they did in that short amount of time was pretty impressive Yeah, cuz six weeks typically you can I mean how much can you expect you know? It's not a whole lot, right? Yeah, decipher like a big change. 3.7% is your pictures tell a different story in my opinion. Yeah, well, I lose fat a lot. It obviously makes my face and, you know,

and like my arms and legs and stuff got like a lot of definition. But yeah, it's, my mid-sections always like that. But well, even when Jessica came the other day, didn't she tell you, she's like, well, you look so different. Because it must be your face. I think that's what it is. And most people, and that's on Instagram,

a lot of people notice that, cause I'll take a pic and look, my face is just like, you know, like super, chiseled down to my jogging and then like, yeah, it is kind of noticeable. Yeah, and then Adam, you dropped, what was your percent? You started at 16 something? Yeah, was it kind of noticeable. Yeah, and then Adam, you dropped what was your percent? You started at 16 something?

Yeah, I was at 16 seven and then I dropped down to 13.2. So 3.5 percent, I dropped down, I lost 7.7 pounds of fat and added 8 pounds of muscle. You're way bigger than the same. You killed it. Well, this, what I'm most... Because your weight didn't change. Exactly. I did not change. Point two difference. And your picture, you could see a big-ass difference too, You killed it. Well this I what what I'm most is your weight didn't change exactly

I did not change point two difference and your picture you could see a big-ass difference to mostly in your in your waste Yeah, yeah, I wasn't I like your back picture better though Well, this is so this is also why I don't like the front before and after is only that we took because I I've always known this and I've said this on my Instagram, those that have been following me for a long time when I used to compete was, I have a lot of inconsistency on how much water I'm holding or not, or if I have a pump or I don't on my front.

Like I tend to, that tends to fluctuate a lot. My back is very consistent. Like my back, I feel like I can look at my back, and watch it change, and give me a really good idea if I'm heading in the right direction. So I've always kind of, and I tell people this that I think everybody is unique. I think everybody has areas on their body that is consistent with the way it loses body

fat or gains it and learning about your body and finding that area for you that you should pay attention to that. It is interesting to see the genetic difference. Yeah, absolutely. Everyone's going to be very different. Because it all came off your lower back. Yeah, based on those pictures. Yeah, you can really see that, right?

You can tell how much my waist came in and then also the development of my back. So I just feel like my back has always been what I call my norstar when I'm trying to use as a guide to, in my opinion. Now, in my opinion, and you let me know if you think I'm right about this, because you know your body better than anybody, obviously, but I feel like you definitely put on muscle, but I feel like a majority of the muscle you put on was in your legs.

I feel like your upper legs, and I can see, and maybe because before you weren't able to push yourself as hard, because you're Achilles. Achilles. But your upper thigh, you gained your whole body gained, but your legs are very different. Well, I definitely think that my... But you can't see in the before now.

Right, I think my legs for sure, and the reason why that is was because when I got my shoulder hurt, so I had a slight setback. I had two small setbacks. Other than that, I think my, I would treat this like a prep, was flawless. Like I left no room for air, I calculated everything, I tracked everything, I followed through and executed on my workouts and increased volume like I was supposed to. I did have a small setback when I got sick for a couple of days

and then the shoulder injury. What stayed consistent all the way through that was my leg training the most. My leg training I was able to get after that the most. And I was the most consistent with that over my period of time where I was low testosterone because bare minimum, I mean, I go do a chest day or do an arm day, but I would go squat.

When I was caring about my hormones, my legs were something that I would, or at least squatting in deadlift in the years of what I was doing. So I think I had a little momentum there already with the legs, so I was able to really scale the volume there. But overall, I mean, it was exactly what I expected,

what I tried to do, those that, and I had a lot of people ask me and DM me about protocol. Maybe you didn't listen the first episode, but I pretty much follow what I said I was going to, not in the order of like, so I originally said I was gonna go two, two, two, where I'd go two weeks of, cut, two weeks of a bulk, and then two weeks of a cut within that six week period.

I didn't do that exactly like that, but I undelated it that way, right, where I was kind of focusing for a good five or six days of a calorie increase, and then I would go to a calorie deficit and then go to a calorie increase. And I did that over the six week period. And it calculated out to about that where I was spinning, you know, two weeks of cutting and then two weeks of bulking.

And that was because I knew that going into this competition that I had no business really trying to just get shredded because I know my metabolism isn't where it should be. Like, I'm normally roaring and it has 4,000 calories. I can eat anything less than that my body loses. I wasn't there. And I knew it like the last week, you know, I was really frustrated because I could tell when I went to the last, the coming of the last week, you know, I was really frustrated because I could tell when I went to the last, the coming of the last week, when I cranked up the deficit, you know, I was anticipating my body to really drop fast. In fact, I was ready to increase calories back in and reintroduce because I was going to drop too fast because this is what happens to me when I compete. When I've built my metabolism

all the way up and then I start to reduce, I just is what happens to me when I compete, when I've built my metabolism all the way up and then I start to reduce, I just start to plummet. And it didn't happen, I stalled, my body was staying really the same, and which ended up probably working in my benefit because I held on the muscle really well, but I was sometimes having 2,200, 2,400 calories. Which for you is low.

Very low, like that's, I wouldn't only maybe let one day happen like that where I was running two, three days in a row like that and my body was like barely moving. So I know that I was not in a state to be aggressively cutting. So I was just as focused on muscle. And then Doug, I have to say your pictures were dramatic.

Probably the ones we took from that front, your pictures look like a, like the ones they put in advertising. Yeah, genetic wise his abs are like, ridiculous. He had no abs, and then you had abs. Yeah, and six weeks, he's Mr. Abga. What did your percent change?

Well, according to this, I started at 14.9, and went down to 9.3. Oh, shit. Holy shit. That's a 5.5 pound per per hour. Weight change. Your body weight went down 5.5 pounds total. And you went down, what is it? What is it? 4.7%. 4.9 down to 9.3, so that's over 5%.

Over 5% body fat. You were just consistently running MAPS in a BOLIC. What you were telling me, right? Yeah, MAP Santa Ballack, I did a abbreviated full cycle of that. And then I kind of interchange focus sessions with trigger sessions. That was pretty much mirroring all my workouts. You were just, I was copying Adam.

So Adam would do a workout and not sneak in later. I can't do that. You would just add weight to the mat. I would catch you. I would catch him in the gym. I'm like, I gotta, you know what? This whole competition, I wasn't worried about that, but I'm worried about Doug.

I see him spying on me, man. I see what you do with that. I know, I learn where I can. Doug, Doug, when you say abbreviated, you got a sponge. You have to explain, because I think the way you put your program together was very smart. Yeah. Because you had six weeks, but maps in a ball,

like is a 12 week program or a nine week program if you just do the first three phases or whatever. So phase one strength, right? So instead of doing the three weeks as it is written, I did two weeks of that. Phase two is hypertrophy. I did the full three week cycle on that. And then the final one is the sarcoplasmic hypertrophy, which is the

more high rep exercises. I did one week of that. This is very, very, very similar to the protocol because I did the same thing, but I'm counting. I'm tracking my volume. So I did the same concept. Slowing and ramping up the whole time. Just like that. Started in like a strength phase for two weeks and then kind of moved over into a hypertrophy and then ramped up into supersets at the end. Excellent. Yeah, dude, so sour.

I mean, I gotta be honest, like you are already looking pretty great, right? Like, here's the thing, dude, I didn't know how much change I would actually see, but it did look like you got significantly bigger. You know what made the biggest difference for me was my gut health, 100%. I'm pretty consistent with my diet,

and my, well, here's a deal. I'm pretty consistent with my workouts, my diet, if it does fluctuate, what ends up happening is I end up eating out more than eating out, then eating at home. And when I eat out, I try to make good choices. So I still stay away from foods. I have intolerances too.

I'm still gonna eat vegetables and meats, and if I order carbohydrates, it's the gluten-free variety. The problem, and this was really revealing to me, really, really, because you guys know, I deal with gut issues all the time, and I'm always trying to manage it, and I've been doing those monthly fast, which made a huge difference, made a massive difference. So I already was going into it, feeling much better. But this highlights a big thing that I need to communicate because we do have a lot of listeners who identify with what I talk about when I say gut issues And that's this you don't know what oils and things they use when they cook your food So what I found is when I ate at home and I Chicken or steak and rice and the same kinds of foods that I would order when I go out,

I still felt way better. Like my gut health was way, way better. And so I didn't eat out that much at all. Everything I made myself, just because obviously we're in this contest and I wanna make sure I do well. So my gut health was very good. As a result of that, my strength and my muscle are increasing even though I feel like I'm reducing

my calories and it just blew me away It's just like God that has such a fucking big impact on my body You know, it's it's it's it's eye opening for me and so I'm just gonna eat at home More and more often than I then I have in the past and of course saves money in my wallet Yeah, as you're seeing Kaisjeska, I was talking to her and she was like, I've never seen him so insanely dialed. As you were through this process, I believe it. So yeah, I think we all were just kind of in the mindset.

Felt a lot better. When I first got tested, my bottom, I remember when I was at it, it was at two, no, that 194, and, well, 194 and body fat was at 14, and then I ended at 191.8

and then I ended at 99.8% body fat. The tests we use, we do have to say, is because we posted this on the forum and there was a little bit of like, oh, what kind of testing did you use this? We use the same testing from beginning to end. So there's the consistency with the test. Right, we've talked about the consistency.

We've talked about in body tests and these Dexascans are that there's lots consistency with what the right we've talked about this consistent we've talked about in body tests and these Dexascans are that that there's lots of room for air the point of that was for us just to have another non-biased Consistent measurement from something besides just of course we don't have a bod pod in studio Right, right? So I don't even I when we did the first test I think everybody was like I don't know if I'm really that percentage or not. And this is what I tell people, because I think it's really funny when people get so hung up on these little details. Like, I've been using this shitty embodied test

for a very long time. And it's an incredibly useful tool, just like the Fitbit is. But I don't look at my Fitbit and go like, oh, it says that, I'm supposed to burn, it says I burn 4,700 calories, therefore I could eat 4,700 calories. I don't use it like that.

I use the number you're like, imagine those. No, I'm looking at it, the overall theme of it. And so I, and I think I'm the only one that did this with this in body test, so I measured all the way through. So, and this is how I do it when I compete, is I go back every two weeks, I normally give myself two week time so I can be consistent with something, and then I measure.

And all I'm looking at is a major red flag. I go in there consistently, first thing in the morning, I measure it, and if you look at my graph, there's this real slow 0.7 to 1% drop every week. that's about what I was dropping or every two weeks even, which is very, very realistic, very, very normal. I have a point five to a one percent drop is very doable, especially somebody who's deconditioned. And what I'm looking at is I'm watching my weight

and my kind of keeping my weight the same and is the body fat reducing in the direction and at the speed that it should be? And if there's anything way up or way down on any of that, I use that as an indicator of, okay, I probably cut too hard or I probably increase too much. Not like, I'm not hanging on the percentage

of what it actually says. I'm using as feedback. And I think that's how these tools should be used versus what I see going on with the form right now and everybody debating and talking about this stuff. It's like, well, it's because they're objective numbers. And so people are going to debate specific numbers. This percent went this way and this number went that way.

And the truth is of all the types of tests you can do to measure body composition, biometric, and we've probably mentioned this throughout our history of podcasting, at least 20 times, because we always get that question. What's the most accurate body fat test? Biometric impedance is the most inaccurate, and it can change based on a lot of different factors. So, you got to keep that in mind if you use something like this to track yourself.

Ideally, you'd want to use something like underwater wing, which is very inconvenient. Yeah. Or you just want to be consistent with this, which is what I teach, which is get up at 10, the store opens at 10 a.m. measure it first thing in the morning, measure it dry, measure it with no food in your system. And it'll actually read pretty, pretty consistent for you. But if you start, you know, measuring it in the evening time in the afternoon afternoon time, fed, not fed, drank water, body pumped up, like 100% it's going to go all over the place. So it's the consistency of one thing that I noticed on it, which I found was interesting. And maybe it's unique to the in body is if you have, this was very strange now.

If I have a shirt on or off, it'll actually measure you lower with the shirt off. And I wonder if this particular machine is more sophisticated than the typical biometric impedance, because typical biometric impedance just takes weight and then the measurement with whatever the machine uses. This one may subtract anything that it doesn't think is muscle and count that, also as fat or water or something else.

I found it very interesting. Probably, and again, that's as wide. You should weigh the same clothes. Yes, same if you did it with a shirt off, you should have done it with a shirt off again. Like that's, I mean, this is the same everything. Yes, same everything, same time, same food intake. And it'll actually give you a very good feedback on what's going on. It's how I used it for this competition.

I was adjusting my calories and my training based off of the feedback I was getting every two weeks, and it worked beautifully for me. But if you try and fuck with it and manipulate it, absolutely these things can be all over the fucking board. But addressing what some of the people form people think, no, you're an idiot if you think those numbers are completely way off. I'll tell you right now, I've done this a million times for a show, to gain eight pounds of muscle

and to lose seven pounds of fat in six weeks, sounds crazy. And it would be crazy if you were talking to me after two years into my competing when I was super consistent to do that after that. But the place that I'm currently at right now, for sure that I expected that. Well, and that's just it. This is an important thing to cover

because some of these results, well, all of them were remarkable. But I think when you look at the circumstances under them, they make perfect sense. And some of the circumstances include, and I hate to say this because I don't want to sound like, an asshole, but some of the circumstances include, you know, the people doing this have a lot of experience

and know exactly which levers to pull and which buttons to push, and when you know that and you take it very seriously, you can manipulate on a day-to-day basis and get your body to change. Now, when you add on top of that, going into a contest, either deconditioned or maybe not having been worked out consistently

or like in my case, having my gut health makes such a, which really shocked me at how big of an impact it had on, just how I felt, even though I talk about all the time, it's still shocking to experience it. Then you can see some of the results can be relatively typical, but it's not as atypical as people think. I've seen clients do this especially beginners

when they're really focused and really on point with everything that they're doing, especially initially. No, I've told clients this since day one, like it's very realistic to expect to half a percent a body fat change per week. So when you think of that, a half a percent over six weeks is about 3%. Everybody in here, everybody was between three and four.

Three and four. Is it? And you can account for that extra 1% for the air of probably taking shirts off and trying it multiple times. I don't know. And the results sort of make a lot of sense to me anyways, just because of the fact that like you can get to the minute details of all those numbers and factor them in and really be detailed on another level versus like,

and I know, innately, that wasn't gonna be me going into this competition anyways because I have way too much other things to manage. So for me to really take on the responsibility, I had to simplify the whole process, right? So me simplifying the whole process, like getting the results I wanted was all I wanted. Well, here's that was great.

Here's some good questions, right? Like how often were you working out consistently before the contest and how was your diet in comparison before and after? It's dramatic, yeah. Traumatic difference. Same thing with dogs and atoms and pretty much everybody else. So you know, you made those, it's the big movers, right? It's Right. Same thing with dogs and atoms and pretty much everybody else. Yeah.

You know, you make those, it's the big movers, right? Yeah. It's the big movers, but you can tighten those screws even further which you see with you and Adam where it's like, you know, you can get to fucking fine detailed where it's gonna produce an even greater result. And so, you know, that just makes sense. Yeah, it's pretty, and now we did take pictures

and we're gonna put them in the forum, right? So people can kind of see and I guess they're gonna judge. You guys, we all decided they're gonna tell us who won the contest. Yeah, they're gonna tell us. I mean, I know I won and then Doug came in second. If we were, if we were, I mean, it's, it's, it's, well, percent, it's pretty obvious. It's hard, it's hard.

So I've got a pretty dramatic, a different photo there though. It's pretty rough. In percentage wise, he lost a huge percent. Top total pounds, he's a smaller guy, so that's hard to say, but percentage wise, he went down with a number. The numbers and pictures, yeah, they let the forum decipher that. Yeah, but I'll tell you what, everybody did,

even Enzo, if you look at his before and after, he did great, very impressive, 17 year old kid, going to school, and figuring all that out. So, so if you're not on a forum, sorry. No, it looked like it. It's, I think overall, I think everybody did exactly what, I mean, what I was most impressed with, what I anticipated for all of you was to lose muscle.

It's really difficult for somebody to, to add muscle and lose body fat. I think it's, but then again, it's just a testament to the professionalism and the level that everybody's at in this room is to be able to, you know, reduce body fat and increase muscle mass. Well, was everybody stronger at the end that they were in the beginning? Oh, yeah. Yeah. So was I, that's crazy. Like to be able to get stronger and get leaner, that is the best, absolute best scenario in carbs again like, oh shit. And you got that little power.

Oh, it's great. Power boost of strength. I plan to continue just so our audience knows. I'll commit to that. Now you're reverse dining. Right, so well, what I would, and I'll tell you what, so and this goes to like the dunking thing, like you know, manipulating this thing.

Like I know that if I were to measure now this week, I'm going to measure way better. Because I can already see in my body, I was I was needing the calories. I'm back over 3,000 calories in my workout, my physique has all filled out. It's better. Oh yeah.

And I look at the picture that we took to the before and afters. I can tell right away just because how much I've been doing that. I mean, I'm flat. I'm really, really flat. I don't look good at all. And you can tell the way my front shoulders

caved in. And when I'm filled completely, you can see my delts come out, my chest, my upper chest comes out. Dude when I when I'm filled completely you can see my delts come out, my chest, my upper chest comes out. Dude, I don't even know what happened to my before picture. I'm like standing crooked in the first one, the first of the hand. I'm like, I leaning in for that one. Then the second one, you're coming at the camera.

Yeah. I think it fixed all my imbalance. It just goes to show you how much time and effort they put into the before and afters for a lot of the stuff that they use for the morning. It's the same picture, same background. I think I'm even wearing the same panting. We're all exactly the same as we were. Yeah, same stance.

So you can actually see for reals, because when you see before and afters on advertisements, there's a lot of trickery going on. If I had more shading and lighting, that would have happened. And I mean, I'm pretty like white, going into it, so it's like it's tough. mean, I'm pretty like white, you know, going into it. So it's like, it's tough. I think I'm gonna continue also,

mainly because I haven't felt this good in such a long time. And so I'm just gonna keep not eating out. I can't believe how big of a difference that may, but I mean, I'm so sensitive. But it's the fucking oils and shit that they must use when they cook. For sure, they're not using quality,

high quality ingredients. I always notice a huge difference. That's how, like, even when I'm getting ready for a show, if I go eat out, like, there's only a certain amount of time that I allow myself to do that in the prep. Like, so the first couple of weeks, I'll follow macros and I'll measure whatever they're feeding me, and I'll try and guesstimate.

But once I get to the final four weeks, like I eat everything from home, like, because I need to know exactly what's in there, and it always makes a huge difference. And it's like, see, that's so crazy. They're telling me there's this, this, that in there, and I'm accounting for it, but then I know right away, every time I switch to cooking at home,

I'll tell you what, like, and this isn't, like, I know we don't have, like, a sponsor lined up as far as commercial goes for butcher box or anything But literally like this whole entire like six weeks like I've been living off of it and it like I felt the healthiest like I had felt in a long time and like zero Hartburn zero Grogness in the morning like I was like you know had energy, but like and the morning, I was like, you know, had energy, but like, you know, it was the calories, which really was, the challenge for me is I noticed

like a substantial drop in performance as far as like, not having enough calories, but, you know, like, reintroducing just rice, like I felt like, I finally was at a place I used to feel like in college and before that in high school where, I had that kind of clean energy. And my body was all working together. And so, yeah, I'm not motivated to just go right back in

to eat and shit and drink and all the time. Like for me, it's like, I'm going on vacation, I'm going through this process. I'm not gonna get as crazy as you guys probably would think. You wanna maintain it? Yeah, I just wanna maintain it. Well, when you eat out all the oils that we use, I think that they use are the work, like whole foods.

When you look at the whole foods, you think all whole foods is healthy. Look at the oils that they use to make their pre-prep food. It's all connollol oil. That's very inflammatory in the body. And for some people, you're not gonna feel very good. Speaking of oils, what's with the hemp oil you got? Dude, we got a new sponsor

They produce very very high quality hemp oil that's high in CBD now here's the thing I'm I'm always really skeptical of this stuff just because I was around it forever and the hemp thing How do we know like because I know that like what the hustle now is in this, this is a big hustle right now. It's so popular. It's so popular. We call the CBD thing because it has some great positive benefits now. Everybody's going to do it. And the next thing you're going to see the new magic.

Well, the pixie dust, pixie dusting with it where you, you extract it from hemp, but then the amount of like your seep real CBD that is actually beneficial to the body, you're not even getting close to that. No, you want a decent dose of CBD to in order to reap the benefits of it? What does that look like? It could be anywhere between five to 50 milligrams per dose. Like the higher doses or more of the

for medicinal therapeutic doses for, for example, like the studies they're doing with, you know, these forms of epilepsy where these kids are having seizures and CBD's helping them. They're taking 50 to 100 milligrams a day. Most of the CBD products that I've seen on the market, you're lucky if you're getting one milligram or half a milligram per serving and the ones that are five milligrams per serving are costing you tons and tons of money for them.

So, right. It's expensive to produce, which is kind of the problem. And here's what I hate about it, because CBD has real benefits. And the way it works is it's interesting. It helps your body's natural endocannabinoid system work better. So it gets your own, it increases your own circulating levels of endocannabinoids. So your body modulates its immune system better, modulating meaning your immune system is

going to become hyperactive and get autoimmune issues or too depressed. It lowers inflammation because a well-functioning endocannabinoid system monitors and modulates inflammation. And I keep using the word modulate because you have anti-inflammatories and then you have pro-inflammatories. But the reality is you want your body to have the appropriate levels of inflammation. If we eliminate inflammation completely at your body,

that's also bad. For example, inflammation is the first signal to adapt, right? You have to. So this is why when they do studies on athletes that take like ibuprofen, you know, before enduring and after their events, they find over time more brittle joints, you know, more injuries and less muscle because you need a certain amount of inflammation to signal the body. What to do?

It's, it's, it's necessary. That's why your body makes these inflammatory markers. Now, when inflammation is run rampant, then it causes lots of damage in the body, what to do, it's, it's, it's, it's why your body makes these inflammatory markers. Now, when inflammation is run rampant, then it causes lots of damage in the body. And the, one of the jobs of the endocannabinoid system is to make sure that your inflammatory response is appropriate. So it doesn't hammer down inflammation like a drug does. It makes your body, it promotes that, that appropriate level, so you're healthier.

And that's why CBD is so good. And CBD, by the way, doesn't attach to the CB1 or CB2 receptors. It, again, it positively affects how your body uses its own endocannabative. Now, what company is it that you really like? Because I know you've been, you're the one that's been talking to these guys for a long time.

I know you were, it's been fucking, what, six plus months. I know you were back and forth and you wanted to see all kinds of studies and you wanted to talk to the CEO, like who's. Ned, Ned is the company that we're gonna work with. I got on the phone with the guys. First off, they are very purpose-driven, which we, everybody we work with,

we wanna make sure there's purpose-driven. One of the founders of the company's mom had a former cancer and instead of doing the chemo and radiation decided to go natural means and one of the things that she used, I do want to put a disclaimer, it's not approved for cancer treatment and anything like that, but if you go and look up your own research you can see that cannabinoids have a very interesting effect on cancer. And one of the things that she did was you CBD and she got remarkable results and so that's one of the reasons why they created this particular company to produce this high quality CBD

products. The other thing too is they, and I talked to them about this on the phone. When I was on the phone with them, I said, hey, how much canabinoids in there are in there per bottle? Like, how do we know what's in there? Because one of the things I hate about some of these other CBD companies

is you'll get the bottle and it'll say, you know, 100 milligrams of hemp oil. Okay, well that's nice, but I need to know what's in that oil. I want to see what the, because what we're trying to do is get the active ingredients or the active constituents that give you the results that you're looking for. So they've actually broken down. If you go on their website, which is, I think it's, let me see, what's their website dog? Is it?

Hello, Ned. Hello, Ned. Hello, for slash mine pump. Okay, hello, Ned. Hello, Ned. For slash mine pump, you can click on there and it'll tell you how many active cannabinoids are in their bottle.

So they have like their small bottle, in the total bottle is 252 milligrams of CBD, one dropper 10 milligrams of active cannabinoids and they have the stronger the stronger bottle Which is 25 milligrams of active cannabinoids per serving? 630 milligrams of CBD per bottle and then the strongest one is 50 milligrams of active cannabinoids or 1260 of CBD alone. So they have three different levels of the strength. Yes. Now how would you recommend a consumer that wants to use it, like who would use it for what thing?

So here's a thing, CBD's this new catch thing, it's the catch phrase or this new supplement, and you're seeing it and fucking everything. There's CBD protein, CBD pre-workout, CBD, there's CBD water. They're comboing it with a lot of things. Yeah, which is ridiculous. CBD is great to modulate your immune system.

So for people with autoimmune issues, for people with inflammation, it's also very, very good for anxiety. So it's one of those things if you take it, it's not psychoactive. So if you took it, you wouldn't get high. It's dry from hemp. It is, right?

Yeah, so there's no THC in it, but you take it and you just feel calm. You feel good and you feel calm. I would recommend this for people either at night or during the day, uh, for overall health. CBD was an integral part of me initially healing. But how would I decide if I should do the really strong one or like the mild one is it, like who, who, who's what better server? Now you made the like if it's

more medicinal like you're like I have anxiety or epilepsy or something crazy. You go with the and again I'm not we're not making any medical claims. I want to put that disclaimer but yes if you're looking for the medicinal effects you go with the strongest one. If you just want therapeutic every day you know enhance your body's endocannabinoid system to work properly, whatever, or better, then I would go with the smaller dose. But try it out and see what you feel. This is a legit company, most of the CBD, they've done some studies too, by the way,

where they've taken all these CBD products and independently studied them and found that some of them had no, not even 5%. Yeah, had no CBD in them, some of them had something else and this company is legit made in Colorado They've got some of the best cannabis and laws over there And again, it's legal because it's made from hemp so good very very very good product Absolutely this clause brought to you by organify

For those days you fall short on getting your organic veggies or whole food nutrition Organified fills the gap with laboratory tested certified organic superfoods Organify. dot com and use a coupon code mine pump for 20% off at checkout Our first question is from jajan sin 35 after seeing your transformation results How did you manage to build muscle while losing fat? I've always thought that with a caloric deficit it would be Given to lose size if you aren't a new lifter. Great question. By the way, listen, if you're, you listen to this podcast, this is what I want you to do after you're done listening. Look up the Colorado experiment. This was a, this was an experiment that, where Dr. Arthur Jones, who's a creator of Nautilus

equipment, took a bunch of volunteers through his special workout regime to advertise his novel's equipment. Now the reason why I want to, and by the way, this was all videotaped, it was pictures were taken, it was, it was like, these are real, there was nothing fake about it. But the reason why I want you to look at this is

you will see the most insane results you've ever seen in your entire life, and so unbelievable that people questioned it for years, but it was all documented. One of the guys in that study, there you go, there's a picture of it, that one of the guys in that study was KC Viator. Now, in this study, I believe it was conducted

in the 1970s, I believe it was. KC Viator was one of the youngest Mr. Universe, I think, or Mr. America, ever to win. This was a bodybuilding contest, that was quite popular back then. So he was a pro bodybuilder. Obviously, great genetics could build lots of muscle and he took anabolic. Now, before going into this study, this is widely known, Casey stopped working out and got off his gear. So he walked into the

study, kind of small, goes into the study, deconditionition lots of muscle memory, gets back on gear, that's the part that's speculated. Some people say he didn't, some people say he did. But he gained an insane amount of muscle in a short period of time. I don't know if Doug, you can find there how much muscle he gained in that short period of time. But that right there was unbelievable.

There were other people in the study that you could see and you can see what they did as well because they went in under those types of circumstances. That's exactly the situation that I went into with our current competition was knowing that, even being a guy who was on anabolic before and is not, could I still go in and make this great of a change? And what do those numbers say, Doug?

He's overall masking in 28 days, and this was documented with 63 pounds. And I mean, people think this was just insane. Wow. But again, when you're doing, when you're dealing with muscle memory and back on some juice, I've seen this personally. I've seen like Kevin LeVron used to get skinny in the off season. And then when you compete, he would blow up.

I could totally manipulate. I mean, what I just did right now was natural. If I was on anabolic, it would have been, it would have been double was natural. If I was on anabolic, it would have been double that. It would have been the same. Yeah, it would have been double that for sure. I mean, look, so, you know, I walked around during competitive times from 197 to, I think 206 was the kind of highest I got.

So that was my professional weight that I kept my muscle mass at. So I had 197 to 206 pounds of muscle on my body consistently through all of my competing time. And now what it took to get up to that was years and years and years and years of training and then consistently increasing volume at the amateur level to eventually getting the professional level to training seven days a week. And that, and then, and then that point, it was very incremental.

Like for what it took for me to go from 197 to 206, was the course of two years. But when I just now came off of antibiotics when I tore the Achilles, I dropped all the way down to 170 something in lean mass. So I know my body is used to carrying 190 to 200 pounds of lean mass on me. So there was no doubt in my mind that once I began consuming the right amount of calories, increasing my training volume that I was going to pack on the muscle.

Like that was duh. I knew that. Now, the real art was, can I add muscle, then lose a little bit of body fat, add muscle, and lose a little bit of body fat. And absolutely there is. Now, you can do like what we've talked about where you go like a two week bulk, and then a two week cut, two week bulk, two week cut.

But there's little things that I would do just, because the body doesn't necessarily work on this 24-hour clock the way we think about it. And so, I would do this. Like like we have our foundational days, right? So a foundational day for an average person doesn't know what or follow up maps is, is a hard training day. You know, it's, you're hitting all your major muscle groups, your compound lifts.

So when I trained a foundational day or a hard training session, I made sure in the next 24 hours, I was well fed. And the theory behind that is this, I just lifted really hard. I probably did a little bit of damage. I've sent a major signal to my body that it needs to adapt and grow and build muscle. That is most crucial time in my opinion that I want to feed it. So I was feet from the moment after training for the next 24 hours.

My calories were good. I was getting a good amount of calories. I was hitting my protein intake that I'd need to. Now that I would have, then I would have some lower calorie days. If I was gonna have a lower calorie day, it would be on a day, not after I just did that. It would be on the second or the third day

from a hard training session like that when it was probably less likely that my body needed those additional calories. So, and then that's how I would start to lean out. And it's important to understand something here, okay? If your body wants to lose fat and wants to build muscle, it can happen pretty rapidly, but that's the key your body has to want to do those things.

Now, if you're dialed in and pushing everything all the time to where diets, perfect, trainings, perfect, sleep is perfect and you're pushing, pushing, pushing, and then you want to see where you can progress from there. Well, you're already kind of pushing the pedal to the metal and you're maximizing everything to begin with. When you're going into something already having lost muscle or maybe not working out like you normally do, your body's waiting and you send that signal and it wants to respond. And look, here's a deal, I'll tell you what, man.

Most lean body mass I've ever gained in my entire life, I gained over 16 pounds over the course of a summer from the age of 15 to 16. Now, why did that happen? Well, I trained really hard, but I was also going through fucking puberty and my body wanted to gain muscle. So results can be quite dramatic if you see where you're starting from and then where you're going. The other thing too is a lot of times when people apply nutrition and exercise, the nutrition at the training isn't perfect because most people don't have, you know have 15 or 20 years of training under their belt or training themselves.

So there's always issues there. People either will overwork or underwork or not apply the right stuff. And the other part of it too is with diet, people don't realize how big of a difference it makes from eating pretty good to eating perfect. That makes a huge difference. And when I say perfect, I literally mean,

I ate for me personally, and I know Adam didn't even less than this, for me personally, I had over six we appeared at a grand total of two meals that were not, you know, where I was really scheduling, and one of them was when we went to the house of Prime Rib, and another one was, I forgot where else it was. It was like one of the, you went to the app and you had some wine, that's it.

That's it. That's it. That's it, two times. Everything else was like, ideal. Before that, it was good. I was eating intuitively, so I'm not unhealthy, but it wasn't perfectly, perfectly dialed in. So I think that's why you can see some of that.

So you can hit a sweet spot. I mean, it does exist. If you have both those factors, like you said, to dial to the very degree where you have experience in both, like nutrition and training, and you know what that looks like as far as like the perfect storm between the two of those together.

Yes, you can gain lean muscle and lose body fat, but it does take an insane amount of experience. And it's important that we say that nobody among all of us, I don't know any of us did everything right. Nobody starved themselves excessively. Nobody was taking substances to assist themselves. This was a performance enhancement drug free competition. Nobody was doing anything to damage their body.

We all did things kind of the healthy and the right way. And I wanna be clear with that now. In terms of if you're listening right now and you're thinking like, oh shit, I want to make crazy gains and crazy losses in a six week period, I'll tell you what, it's not even ideal. Even the way I can say I did it, I still wouldn't consider it perfect because I would have stretched it out. It still pushed it a little bit too far, you know what I'm saying? Like I was just, I feel like I was just gaining that transitional momentum to then carry into the next six weeks of like, oh, real change, you know?

So it was a good start, you know? And I felt like it was a good, you know, like getting, it was like inconsistencies to like fully consistent now. I think that I could go another six weeks and duplicate about exactly the same process, which I'll hopefully do this all for you guys. So you guys can see this. After that six weeks is when it would become very incremental and small for me,

because if you figure, you figured you had a 12 week period. Right. So if I go another, another six weeks, the max I would expect myself to add is another seven eight pounds, but then now I'm getting up to my 190 something in muscle. Now I'm really shredding. Right. Now one, the now I'm also hitting kind of my peak of lean body mass that I've ever had before. So going past that, going past that is gonna be a grind. So getting, getting above that number for me, I know would be a major grind.

I would still have room body fat wise, because I'm still carrying a lot of fat on me that more so than I've been all the way down to where I had like five total pounds of body. Yeah, and that's a good point, because I don't think anybody ended the six-week contest better than they've ever been in their entire lives.

You know what I'm saying? We were kind of going back to where our bodies have been before our optimal. That's why people are seeing such crazy results or what the numbers that they think could aren't real or fake or way off. No, they're not. I mean, we could argue the test being like this.

You can look at the, you can see, you can look, especially from the form, you can see in the pictures, you can see clearly, okay, that's real. No, they're not. I mean, we could argue the test being like, you can look at the, you can see, you can look, especially if you're in the form, you can see in the pictures, you can see clearly, okay, that's real. There's no, no bean muscle. Yeah, there's no bulships. And it's dramatic because let's be honest, we were all, we were all in some of the worst shape

we've been in since we've been podcasting. I mean, we've been fucking busy. Like, I'm part of the motivation for the contest. Yeah, exactly. That is exactly what the motivation was. I think we all felt that energy that like, hey, we're health and fitness podcasts. We should be trying to carry ourselves in lower body, fabric, and even though we're all, I mean, when you look at even the before, is everybody's in a healthy position, but we

could be in a leaner position and show people that we have that control to be able to do that. But it's not unrealistic at all considering I know where everybody's level of training was at and what they're capable of. I've seen everybody in this room. I know what South Justin and Doug look like when they are consistently lifting and dieting strict and they're watching them bring their bring in their top wearer and they're eating out of it. I know what that looks like versus, hey, we're going to Luna today. Hey, we're going to Chipotle tomorrow. Hey, we're eating out. We're on the road over having some drink,

Moscow meals tonight. Like, that was all going on. And we've had the ability to, you know, maintain our health and stay healthy. But if we want the at the elite level of conditioning, we know the exact steps it takes to get there. And we all tell you for me, one of the, again, I'm going to say just reiterate that what an eye opener, because, you know, I was, I'm always pretty consistent with my workouts, I never really stopped them. They were always pretty consistent.

And my diets always pretty good. It's not the best, but we're really, and I know when I went into it, I thought, okay, this is gonna be difficult for me, because I can't rant my training up too much. I'm already training pretty good. What do I do? And I thought, you know what I'm gonna do?

I'm gonna see if I can just make myself, my gut as healthy as possible, because I know it has an impact. I did not realize how much of a fucking impact it had on, and now here's the thing that really shocked me. Yes, my body changed, I got leaner, I built a little bit of muscle, stronger at the end of it than I was going into it,

and all that stuff. Well, really shocked me, the most was my mental capacity. I felt, during that six week period of it, then I was going into it and all that stuff. Well, really shocked me, the most was my mental capacity. I felt, during that six week period of time, I produced and wrote more content than I had in the previous six months. And part of that is just when you're healthy, or at least in my case, when I'm healthy, I feel sharper, I feel smarter.

I don't have as much anxiety, I feel way, way better, and it just strengthens what I preach all the time. I had no more loals, man. Yeah, I would come home and it's not like, you get that sort of lowle when you're done from the day. And I just kept going, man. I had this crazy energy all day long.

What a lesson. I mean, here's a deal. We all spent more time on our workouts and more time figuring out our diets than we did before, but we were also more productive as a result of it. You say it all the time. I mean, it's, you know, you get back, you, I think you really do, you get another 10X

because you do that. I really do believe it's, it's crazy that when you make yourself, you know, get up extra early to get that workout in or take the extra time to prepare the meals for the next two or three days and then make sure to get that workout in or take the extra time to prepare the meals for the next two or three days and then make sure you get the workout in consistently. It's amazing how that bleeds over into every other aspect of your life.

I mean, I'm in a better mood with my relationship. I sleep better, I get, I pop out of bed better when I work I'm more productive because I'm making sure that my steps are up and I'm staying movement and active. I get more shit done around the house, you know what I'm saying? Like I've got five massive projects done on the house. Right, and that means five, five.

That's five more than I've ever been in. I've been in the whole house. Three house, like oh my God, it's going crazy. Yeah, dude. I loved it. Beautiful. Next question is from Godzilla 111112. Can you explain the difference between focus sessions

versus trigger sessions and whether they are interchangeable within a program? You know, the beauty of, one of the beauties of the maps programs is when we create them and write them out for people, you definitely can't. Freedom. Yeah, you definitely can and should follow them

as they're laid out for your first time. But we not only allow, we encourage people to modify them based on their own individual body. I mean, look at Doug did exactly that on this. Right. Doug took a program. He knew he had six weeks to get in shape. He knows how well he responds to MAP's antibiotic phase one.

So he started right there. And then he scaled and then he changed out of it two weeks. So he left, he left analog one or phase one early, you know, thinking, trying to plan out his whole six weeks. He included focus sessions on top of the trigger sessions to build more volume into it as he started to progress through. I mean, that's exactly, I mean, though, I think really, I was explaining this actually last night to my nephew about all the programs

because they were talking about how prime is a little complex for him to understand. I said, yeah, you really gotta watch the videos. I said, when we designed a lot of these programs, they really were to educate trainers on how to be better trainers. I mean, when you think about it, like, there are tools that we try to make it simple for the average person

to understand and use, which is, I think we did pretty well. I think we did, the average person can buy our programs, they can use them, they're pretty simple, but there is a lot of detail in the programming, and it's the ideas to show trainers like how to train their clients when these are the objectives. Now that being said, there's so many variables when it comes to clients and people

that yeah, absolutely you can modify and take from this program and add this. There's nothing that says you can't take a client and follow them through MAPSAN Obolic or yourself. And because you know you have a lot of mobility issues that instead of doing trigger sessions or focus sessions, you interject mobility sessions from green. That's right, no.

I'm actually gonna use that same example because I've done that before, you know, with some people I've helped out. And, you know, they, they're in a place where they can lift weights but they still have like these pending aches pains or like a, like, they need to make sure that they apply a lot of these mobility moves to reinforce their joints. And so what a great place to interject,

mobility sessions, or even with our prime program, establish that going into the lifts. Like here's your ritual that you do in the off hours. So before you get to the gym. So there's a lot of interchangeable ways to apply a lot of our concept. This week, one of the things I did was I ran a maps aesthetic type of style. One day, one of my, you know, so you have your three major foundational days, and I was in the gym every single day.

But one day was a mobility day, which would have been pulled from like a green. One day was a band day using bands at home, which would be like a trigger session, and then another day was inside here doing focus sessions. So, I mean, I took a piece from every one of the programs and kind of pulling them. That's why I think when we talk about our programs,

none of us follow a single program to the exact T all the time. We're always pulling from all of them to create. Well, I think to answer the question specifically, so trigger sessions are lower intensity than focus sessions. And focus sessions are lower intensity than your actual foundational workouts. So your foundational workouts are your hard, heavy,

these are the workouts that are building the base. Compound movements. Yeah, meat potatoes of your workout. Focus sessions are used in between those to work on special areas. It's a lower intensity development and like specifically. I see your focus sizes. Yeah, and you're getting a pump. You want to try and squeeze the muscle line. You're not

trying to hammer the shit out of a muscle, but really just add volume. Trigger sessions are even lower intensity than that. And really the goal of a trigger session is to give yourself kind of this full body pump and send this full body muscle building signal that's very faint, but that's enough to maintain the loud muscle building signal that you may have sent the day before

with your heavy foundational workouts. Trigger sessions are done far more frequently so typically I'll recommend someone do three trigger sessions a day on their non-foundational workout days. Focus sessions because they're a little bit more intense. You're only doing one of those a day on your non-foundational workout days. Everybody has their favorites. I think they're all a little different. Meet personally. I love trigger sessions. Nothing gets my body to build muscle like trigger sessions,

but that being said, I could probably use more mobility sessions because that's an area that I always need to work on and I tend to neglect because I don't find it as fun and as guiding as getting a pump like I would with trigger sessions. But nonetheless, all of these frequency builders that we plug into all of our programs are really designed to augment and amplify

the foundational workouts of your maps programs. And if you take them out, if you took focus sessions out or you took trigger sessions out or mobility sessions out, and you just did the foundational workouts, you'd still get great results. You'd still get great results. You'd still get very good results, but you'll blown away when you include those frequency builders. And the reason why I'm saying that is I oftentimes will get people who will tell me,

oh, I did maps and a ball, and it was freaking awesome, and I got great strength, and I'll ask them how many trigger sessions did you do on your off days? I'm like, oh, I did one, maybe one, and I'll tell them, do it again, but this time do three trigger sessions a day. Let me know what happens. They're always blown away, completely blown away. So it's not something you want to skip out of the program

just because it's not the meat and potatoes. It literally is the turbo that you're slapping on your V8 that you created with your foundational workout. So make sure you combine everything to get the maximum results. Next up is evolve fitness. What are your thoughts and alternative ways to educate children such as homeschooling? Love it.

Absolutely love it. You know homeschooling has exploded over the past 10 years in this country. Makes sense. It's growing tremendously. Part of the reason for that I, is the availability of education tools. You have the internet now, so I can access information and teaching tools. Khan Academy, have you heard of them before?

So Khan Academy, this guy started with these videos on YouTube where he's teaching kids how to do math, but his teaching methods and style is so different, but also so effective that his channel exploded. Kids were using him, teachers were using him, parents were using him, before you know it, school started showing his videos in their classrooms, and now he's got these entire curriculums all based off of, you know, on the internet. And so I think that has really exploded

the amount of kids that are getting homeschooled. The other thing that I think that has affected it is the broad standardization that we are getting with our public schools to where, cause, and this is one thing I hate about, you know, the fact that we have a federal department of education, I don't think it makes any sense. If you've ever worked with kids, you know

how each classroom is so different, and each state is probably different. Each classroom is different, and then each child is different. And when they send these instructions from the federal bureaucracy that says, everybody has to meet these exact same standards, I don't know how that's gotta be so ineffective,

and I feel like at handcuffs the teachers to be able to be more creative and, you know, and be able to approach it from a different perspective. Yeah, I teach the kid more towards the kid. I think homeschooling allows that, but. Yeah, there's a lot more freedom in it now too. And I applaud parents that wanna tackle that challenge, you know, like it's definitely a commitment, you know,

to be able, the resources are there. Now, they've made it a lot easier with the internet and all these things. And there's actually ways to interact with other homeschool kids too, which I think is, you know, another bonus to that, to where people in your area,

I think that's crucial. You can interact and you can have that social element too. I think that's the crucial part, if you're gonna be somebody who, so I was homeschooled for a year. I think that homeschooling, in alternative ways of educating, I think that's the crucial part if you're going to be somebody who, so I was home school for a year. I think that home schooling, uh, in alternative ways of educating I think is the future and I think it's, I think it's brilliant. I think it does place a lot of responsibility on the parents. I think, uh, public school allows parents to, you know, kick your kids off the school and let the, let the school handle it, right? Where,

you know, there's a lot more ownership now for the parents to make sure that the kids are executing what they're supposed to, that they're really accelerating at the level they should be or hopefully even faster because you're dictating their education what they're learning. And then there's a piece that Justin just brought out that I think is, if there's a pitfall in homeschooling,

at least it was when I was a kid, is the lack of social experiences that you can have. Now, the argument that people will make is that they, like Justin said, there's these, you know, now these meetups and these things they can do. It's actually quite well organized. Right. So you can, you can interact. But I think nothing will ever trump that ability to, or from a social standpoint.

So that, I think that is necessary that you do that to that kid because then he's, if not, you're setting him or her up to be socially awkward without having them interact more often. But, you know, there's something to be said about going to classrooms with multiple kids and the environment and working around that that I think is positive. And I think that's the one drawback of homeschool is you lose a lot of that. Even though they've done a great job of incorporating it,

it's still not at the level that a kid would be doing. Well, here's my opinion on it. Cause I had clients who were homeschooled their kid and they are advocates for it. And so I used to ask them these questions all the time. And first off, statistically speaking, homeschooled kids perform better than other educated kids on almost every parameter that they measure. Testing, SATs, income, they all perform much better.

Now, a lot of, there was a lot of pushback when these studies came out, because they've had done several of them. And they said, well, there's self-selection bias. Home school kids tend to be wealthier, which is true. And maybe have more access to certain things. So what they did is they went in, they controlled for all those factors. And the home school kids still perform better.

And they've also got studies that will show a smaller classroom will show all the same results also. So just, I think there's a lot to be said about the one on one. Tension of detail. Yeah, and that's my point. My point is nobody, and this is the argument that I hear people making all the time.

If we let parents homeschool, they're not going to do as good of a job, let the state control that. And I always look at people and say, you know, there's definitely bad parents out there, but for the most part, parents know what's better for the kid than anybody else. That's just true. They just do.

And they want them to succeed. Like, they really want them to do well. And for sure, there's some shitty parents out there. For sure, but there's some shitty parents that send their kids to public schools too. But the ones that, you know, like most parents, we know what's best for our kids. We teach them according to the child,

rather than a huge classroom, or like you're saying Adam, it's smaller. And the kid tends to dictate a little bit more when they're homeschooling. Like if you, look, if I'm homeschooling my kid, and I see that they're, they just have this affinity for math, and they enjoy math.

Well, why would I teach them at the standard of their age when they fucking love it? Let's go as far as we can. You know, here's what happens with public schools. Public schools do a generally okay job of educating the middle, but if you're above the middle or below the middle. You're a high performer, they don't really have a lot for you.

They're fucked. The high performers in particular, get really, really screwed because where do they go? Or low, right? You're right, it's really the middle. It really addresses the middle of it. It does, and so so you know the homes homeschool kids tend to do a little better But here's the drawback to it. It's not the socialization is not I don't see any of that as drawbacks the drawback I see the time if you're a parent homeschooling your kid. Yeah, it's a commitment like no other man

You got a schedule and planet now you take your kid to school They do that for you take them drop them off. they've scheduled everything they need to do, or whatever. Because even then, too, the social part, you could get them involved in sports, and go through that process of working as a team. I think that's really the biggest benefit like you get from schools, like when you're working on projects together

and you're doing things, you're communicating, because you do need that skill in order to get a job and work with other people. 100%. And the way I would do it, because I've thought about, I tried to convince my ex to do homeschooling with my kids, but neither one of us had the time or the energy to do that, and luckily my kids are in school

that they seem to be thriving in. But if I were to homeschool now, first of all, either me or my significant other would need to be, that would need to be part of their full-time job. It just requires a lot of energy and stuff. But the way I would do it is I would do classes, different classes. If I see my kid and say, oh, you really enjoy reading, we're going to put you in this reading class that I found that's really, really good. And you're going to learn your history.

The next two weeks, we're going to focus on history and you're going to do these field trips with this other homeschooling group. And okay, weeks we're going to focus on history and you're going to do these field trips with this other homeschooling group. Okay, now we're going to do math. I'm an enlist in this one individual who is an excellent tutor for math who's going to I would definitely outsource it. I wouldn't, you know, the old concept of the homeschooled kid where that's the parent that's the teacher the whole time. I don't think that's the ideal way.

I wouldn't be for me like, yeah, my kids would not learn a good math for me. I think at the end of the day, it put a lot of responsibility on the parents to go that I think if you go the extra mile, it can be 10 times better than I'm going to school. I think if you are lazy about it and you don't put the effort into it or you have acid, I think you'll see that you're thinking.

You're seeing the number exploding California too because of all the requirements for all the vaccines. And so now one of the ways you can a lot of parents are saying screw it, I'll just homeschool my kid. So I don't have to get them all the vaccines and stuff. So you're going to start to see the growth of it. Well, yeah, it depends when they start trying to like, you know, interject a lot of questionable things that they're teaching kids and whatever like based on the state of where we are, is a society,

you know, that's where that might be more appealing. Exactly. Next question is from Podcast Fan. Do you guys suffer from male PMS? Or do you have any thoughts on this? I'm hand-straining right now. I thought this was a funny. You know, it's funny about that.

So, PMS is, there's a lot of joking, you know, made around it. And I know if you bring it up, especially if you say it ever to your girlfriend or your wife, you're gonna be fucked. So, never say, are you PMSing right? It's the worst thing you could possibly say. But it's a real thing. And it's really the result of women's hormones dramatically shift throughout the month.

They just do. They go from being able to conceive and carry to not being able to, and those are two different hormone profiles, and so it's natural that they're gonna feel different at different times the month. Men are pretty consistent. Our hormones are pretty consistent.

If our sleep and diet is off, that can affect it, but it's pretty, nonetheless, do men get moods and stuff? Of course they do. Well, I tell you what, I think I have a ton more empathy for women after this last year of my life than I ever did before because your right, men's typically are very consistent unless you fucked with hormones like I did and

We're trying to fix them and using different methods to try and increase my hormones and to see I've felt I definitely know now what it feels like to have these more dramatic swings that probably women deal with more so than men like where Hot cold flashes retaining water, you know moody,, not, no energy to get up and do something, you know, this back, and like I felt all of that during this process, and so I do have so much respect for women that put up with this and then still go about their lives and act like nothing's going on because crying at commercials. Yeah, yeah, yeah, yeah, all that, all that good stuff. You know what, I think, so it's funny, I had, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, about it on the show, but one of the things about changing hormones is I think we focus so heavily on the negatives that we forget that there's positives associated with some

of these hormone changes. For example, for women, there's going to be typically a time of the month where you're going to have more energy to do things. There's also going to be other times of the month where you may be more sensitive, but that's okay because that could become a superpower if it allows you to address certain things in your life that you may otherwise overlook. So there's a lot of positives and negatives, and it's by the way, my theory is to why I think women

are emotionally more intelligent than men. My theory is because they've learned how to deal with their own changing, a motion is much more than men have, or we're kind of like we deal with one speed, or one grade or whatever Whereas women have to you know for for up until they go through menopause are changing with they're dealing with all these changes It makes you a very emotionally intelligent person now now for me personally what affects my moods

Stress stress is the biggest thing if I'm stressed out about something I am short I'm less empathetic, and I'm more centrally focused on myself. Do you guys have, do you have like a specific like triggers, like there's certain things that like that need to be in order for you, or that like need to be good, or else you know that that will cause that. Do you know there's ones? For, you know what? Like just for me, I know right away like you know my house being in order and clean like I just If it's in order and it's clean, I'm already less stress which will cause me to be less irritable and less likely to Get pissed off or angry or whatever they're happy a mess right at type of symptoms. So that's a big that's a big deal for me

I also notice when my finances are in order, when bills are paid ahead of time, when I've got a good amount of money in my bank, like, and I'm doing well financially, that also keeps me really, really good, and that doesn't cause any of those things. If that's off at all, if I'm in debt for some reason, or if I've had a rough week in business, or what or something was going on, or I'm in debt for some reason or if I had a rough week in business or something was going or I'm in a transition of moving from one company to another, things like that will really, really affect my moods. My kids will affect me more than anything, I think.

If they're sick or if they're off, or maybe I'm just hyper sensitive because now since getting divorced, now we have dual custody, so I'm more sensitive to making sure that I'm having a really, really positive impact on them. So if I notice that they're off, it tends to affect me very, very strongly. And Jessica reminds me like they're kids, like sometimes kids are in a bad mood too,

or sometimes whatever, but it'll affect me very, very strongly. The organization aspect of it, I notice for me, similar to you Adam, if I'm anxious, if I start cleaning, it feels relieving to me. If I see things are out and I start organizing and cleaning, I start to feel a little bit. Do you really?

Yeah, I have to. Look, I have to do something. You know, like if I feel like this build up of stress and anxiety, like I'm, okay, I'm doing things in like things that like contribute towards the overall well being like, for me, I get very affected by my, unfortunately, because Courtney is always just so frustrated with me because I get really affected by her mood. So depending on how, like her level of stress ramps up, that affects me and then I project it right back

on her instead of helping her to bring it down. So I'm guilty of that. Like we actually had a big fight about that this weekend because I don't come from a place initially of like, oh my God, how can I help in like, you know, like, acknowledge, you know, what you're getting upset about and crazy about. It's more like I'm meeting that and then, like acknowledge, you know, what you're, you're getting like upset about and crazy about. It's more like I'm meeting that and then oh shit,

like I gotta come back and pick the pieces back up. So I mean, I guess a typical sort of a, you know, male thing, but like I, I've been working on that a lot and trying to like address like, well, okay, what are the things like I'm always thinking about, what are the things I can notch off to prevent, like preventatively bring everybody's level down the kids you know my wife like the house like what are these these things so I just I just

start doing shit now and just keep me busy it's funny I was watching this this Jordan Peterson video where he's talking about when husbands and wives fight or whatever and he's like you, when you get into an argument, I know many times we just want to win the fight. He goes, don't get so focused on winning because okay, now you won and you've crushed her. You've beat her. You won the argument.

Great. Now you get to be with her for the next 25 years. That's not the point. Like the point is to work things out or whatever that made such a huge impact on me. Yeah, big time. So check this out. If you go to mindpumpfree.com,

you can get some of our free guides, including our fat lost guides, where we talk about a lot of the things that we used in the prep for this contest to get ourselves lean. We talk a lot about those things. We have a hit training guide, a fat lost guide, and a flat tummy guide.

All three of them will highlight many things that we used to get in shape. it's at mine pump free dot com thank you for listening to mind pump if you're goal is to build shape your body dramatically improve your health and energy and maximize your overall performance check out our discounted rgb super bundle at mind pump media dot com the rgb superumble includes maps on a ballad, maps performance, and maps aesthetic.

Nine 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 nutrients and over 200 videos, the RGB Superbumble is like having Sal and an adjusting as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a 430-day money-back guarantee

and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five star rating and review on iTunes and by introducing mine pump to your friends and family. We thank you for your support and until next time, this is Mind Pump!