 Fasting is a powerful tool to help break the ties with one of the things that we're most connected to on earth Which is food. Okay. By the way, you could fast from electronics. You could fast from, you know Obviously drugs or sex or anything you start to develop a bad relationship with and fasting is present in every major spiritual practice Because it's very powerful. But like all powerful tools If it's not utilized properly it can go in the wrong direction Reveals bad habits and tendencies that you've had that you have ignored and and pushed through and and just go into your routine The routine is masked a lot of things that weren't visible unless you really pull yourself out and get that thousand-foot view Yes, and that's where I see a lot of value because if if you have a tendency to reach for food every time you're uncomfortable or anxious or sad or Depressed or bored and then you go for three days Where or two days or whatever where you don't have that comfort you pull that away You have to face it first of all and then learn how to deal with it differently and you change your relationship to food Believe it or not fasting can actually be an effective tool to build muscle. Oh, I know I hope this is true Yeah, well still fast. It's what you're asking. I mean what inspired me to say that's what you're doing Right now With the fast here looking handsome, huh sitting here looking. Yeah, I looked at you as a man Whatever you're doing. It's work. It's working. No, I think first off fasting fast things benefits Really begin and end in my opinion With how it can affect your relationship to food How it can affect relationship to yourself how you handle stress how you handle, you know bad feelings Because we tend to develop these relationships with food Also, if your relationship with food is in this kind of bulk all the time I think fasting can help with things like appetite Change your the types of foods that you eat and also resensitize your body to nutrients Which and I left that last for a reason because I know that's the one that most people get excited about But when you are constantly feeding your body food all the time in this kind of constant state of trying to bulk It's almost as if your body becomes desensitized and if you talk to like competitors who compete in stage presentation sports or people who diet for photo shoots get really lean ask them How easy it was to build muscle when they stop the diet and started back up on a bulk and started training again for strength And they'll all tell you oh my god, it's the most anabolic I've ever felt in my life. I experienced this myself It's amazing. I wish that I had found this sooner in my career Because we had already started the show when I started to utilize fasting So this this has only been the last seven years That it's become something that I've I've used Quite regularly not not as regular as we were early on the podcast when we were talking about it a lot But I still utilize it and it's been a while since I've done a 72 hour fast But as I'm going through it, there's certain things that I'm I'm realized obviously one of the things you're pointing out like It's so fascinating to me how right now these these foods that are so Health like a something so plain and whole food and that I wouldn't be drawn to like I'm drawn to eat right now And I think if I would I would think I if I would have known what I know now Training clients There's probably a large percentage of them that I actually would have started almost all of our diets with a fast to kick it off knowing what I know now and like one addressing the relationship with food because I don't care whether you're a Hardcore bulk or a hardcore cutter and most people don't have the best relationship with food including myself, right? Yeah, and so I think breaking those ties to start before we start weighing and measuring tracking following any sort of diet Whether it be putting you in a surplus or a deficit. Yeah Breaking those so long as you don't have any Previous conditions, right? Yeah, if you're you don't want it to feed into You know, maybe if you're like overly restrictive in the past had eating disorders or disordered eating in that direction, right? Fasting is just gonna be more of the dysfunction that you have, right? So that part I would be very careful about Who I recommended it to but I see tremendous benefit for a lot of people in the fitness space that you know go on and off diets all the time and you know kind of When you go to start back up on being consistent and kind of starting from that place because I'm very excited now to go into a more Strict diet than from where I just came from and I don't feel like it's gonna be hard to I'm not restricting because I'm getting to eat for the first time in three days now Yeah, I see a lot of psychological benefit to that about setting the intent, you know and like being able to really Not just like plan it out the logistics and What you're gonna do with your diet, but really like get your get your body in a good place where it's it's receptive and You're you're gonna be more drawn towards healthier choices and and what you're trying to try and do to it versus just like I'm so fixated on losing body fat. I'm so fixated on these like cosmetic things and I think I just put you in a better headspace in general Yeah, and we have to be very careful because Like all powerful tools and fasting is a powerful tool by the way not because of what you've heard All last five years of the you know the cell autophagy and the reducing inflammation the physiological effects and all that stuff That's not what I'm referring to fasting is a powerful tool to help break the ties with one of the most One of the things that we're most connected to on earth, which is food Okay, by the way, you could fast from electronics You could fast from you know, obviously drugs or sex or anything you start to develop a bad relationship with and fasting is present in Every major spiritual practice because it's very powerful But like all powerful tools if it's not utilized properly it can go in the wrong direction So I want to say that first well It also reveals bad habits and tendencies that you've had that you have ignored and pushed through and Just go into your routine the routine is masked a lot of things that weren't visible unless you really pull yourself out And get that thousand foot view Yes, and that's where I see a lot of value because if if you have a tendency to reach for food every time you're uncomfortable or anxious or sad or depressed or bored and then you go for three days Where or two days or whatever where you don't have that comfort you pull that away You have to face it first of all and then Learn how to deal with it differently and you change your relationship to food now physiologically You do resensitize how you perceive food. This is a fact So for anybody who's ever avoided sugar for a long period of time a Piece of fruit all of a sudden tastes so sweet, right? Or if you eat a lot of candy all the time you'll notice that natural sugars don't taste as sweet They kind of taste kind of bland so you adapt to that so you get this kind of physiological I hate to use this word reset because so many people use reset diet or whatever But you get this kind of physiological reset phenomena You break the tie these bad relationships or you set up the potential to break up bad relationships with food So long as your bad relationship is not not eating food, right? And it doesn't lead to binging because that could also happen afterwards But if you use it in that way it can be this very powerful for lack of a better term spiritual practice with Food now when it comes to building muscle my god if look Adam You and I connect on this level because we're very similar as kids skinny kids always trying to eat always trying to You know gain weight I had developed a relationship with the food were like if I didn't eat every two hours Yeah, like I was anxious. I had to have protein bars with me protein shakes I had to constantly eat all the time So when I fasted for the first time the benefit I got out of it was wow Muscle didn't just fall off my body. Wow. I actually feel pretty good. I think I was overeating before This is kind of interesting and I developed a different relationship with food that became much healthier But then there's the boy if you if you're in this constant bulk and you're already healthy And then you fast for a little bit the when you come back It's like your muscles are sponges and they just absorb nutrients. You get this anabolic effect That feels like it lasts like a week. Well, you're your entire body I feel is like a sponge and I think there's there's tremendous value in Teaching people the intuitive aspect of eating like we talk about intuitive eating all time And sometimes it sounds a little esoteric the way we talk about like connect to how you feel and your your energy levels and your sleep And people are just like, huh? I mean, they don't they think they don't think of food like that and they have a hard time when I explain that like This is what we're trying to forget about the scale forget about the mirror right now Let's try and look at all these other markers and they kind of feel lost like I don't know what I feel I don't know if that's causing that and Doing this fast like one of the things I love when I come out of it is I become so hyper sensitive to everything I mean caffeine and food and you know all the different types of foods that I eat and so You know, if you have a hard time Connecting that how certain foods make you feel and you clean everything out for a day or two or three And then you go back to reintroducing it slowly. I mean, it's almost like a a fast track of the elimination diet Right like the elimination diet. I mean, there's nothing else to eliminate your that's about as eliminated as yeah, so I mean right So the elimination diet terrier idea. Yeah, ideally you run for about 30 days They say before you start to reintroduce like different foods And so you kind of get right to that place where you've got okay Nothing's been, you know I've not had anything for three days now and I'll have to start slowly with like broth and really easy digestible type of foods, right like I have ground ground turkey and sweet potato lined up and like These are some easier foods for my I know my stomach totally agrees with and then I'll slowly start to introduce other things and while I'm slowly eating things for the first time again. I then will pay attention to those signs We always talk about energy my strength my sex drive my sleep my mood and all and see if I can notice a Difference, I think that's a great thing to take away from it Boom we're back. It's mind pump time. Here's the giveaway for today's episode maps strong Here's how you can win leave a comment below in the first 24 hours that we drop this episode Subscribe to this channel turn on notifications do all those things if we like your comment will notify you in the comment section Hey, guess what you won and then you'll get free access to maps strong Also, uh, we got a sale going on right now. We created two bundles Okay, a skinny guy bundle and a fit mom bundle So the skinny guy bundle includes the following programs maps anabolic maps aesthetic The no BS six-pack formula the intuitive nutrition guide and the occlusion training guide and the fit mom bundle includes Maps anywhere maps anabolic maps hit and the intuitive nutrition guides So both bundles 50 off right now All you got to do is click on the link at the top of the description below to get the discount All right, here comes the show So, you know, what's interesting is so bodybuilders Have noticed this for a long time where they'll say after a show, right? So they'll dye it down and get super shredded unhealthily Meaning they get so lean that it's not a good place to go To get on stage three percent body fat two percent body fat just crazy But then afterwards they'll say oh my gosh the The anabolic feeling the muscle building feeling you get afterwards when I start to refeed myself Yeah Is insane So, you know, it's funny about that and this has been an anecdote forever and I've experienced it I did a you know when I did the first the original maps anabolic I Got down leaner than I ever did before because I wanted to be on the photos and I needed to make an impact I thought And afterwards it was like I had never experienced the muscle building feeling like that in my entire life Well studies will actually they confirm this in some ways Did you know that one of the fastest easiest ways and this makes evolutionary sense One of the fastest easiest ways to increase androgen receptor sensitivity And density so the androgen receptors are what testosterone attached to okay, so in fact studies will show That testosterone levels don't impact muscle growth as much as androgen receptor density does So they actually did a study with a bunch of men To see okay as long as they're in that kind of a general healthy range You know these guys have this much testosterone these guys have this much testosterone How much does that attribute? How much of that contributes to muscle growth and they found it's not a lot But when we look at androgen receptor density, holy cow that makes a big difference Like whoever has more androgen receptors and that are more sensitive They build muscle much more effectively. Well fast thing does that we have there's studies on that that show That it increases androgen receptor sensitivity and some show that maybe even density So if you're like on a bulk all the time and you're trying to build all the time and I When I figured this out for myself, I would advise certain clients that would do to do this I'd say you know what? Let's have you fast for a day or two And then we'll go back to a regular and they're always like, oh my god I'm building again like what is going on I can't I can't help but think there's going to be pushback from like the the broskis out there Of course, uh that only see it as catabolic anabolic right and if you're if you're trying to tell them that You know maybe stepping out and uh fasting for a bit mad actually contribute towards your gains Uh, but you know, I just feel like that's going to be a big disconnect. Oh, I mean it was uh, you're right and If you ever were coached by me it was I did it to all my athletes So all my bodybuilders and bikini athletes and men's physique athletes Uh, I made all of them fast for and I would just to disrupt that Because they would be like what that goes against everything that I thought and it's like no And then it really the proof is in the pudding. I do it and then let them feel it It's like we can sit here and talk all about the science and argue if it's a good strategy bad strategy all day And I think depending on what side you're coming from and how well you're backed up by all your studies You can probably make a decent argument for both sides at the end of the day watch watch what happens Trust me. I'm your coach go through it and you'll see how you feel and they always do And again, I do want to say that uh, that the context of our discussions is usually like life forever So, you know, if I'm advising someone who's like, I need to gain 10 pounds of of of mass In the next, you know 10 weeks, you know, I might not I might not have you do a 72 hour fast In the middle of that. I mean it depends but probably not but we're talking to like Most people who want to do this for the rest of their life and over that period of time of your life You want to slowly build muscle and maybe if you're a hard gain or you find man It's really hard and I'm always trying to feed myself and I'm always trying to Eat more calories and I seem to be stuck and I'm uncomfortable and I know people right now Most people want to lose weight. This sounds kind of weird But if you ever, you know talk to somebody where this is an actual issue It's it's just a struggle it's a struggle for them too. It's like, uh, I gotta eat another meal I feel like I'm force-feeding. That's just me all the time. I feel like I'm force-feeding myself The psychological benefits of a faster also You want to eat again? Yeah, and it doesn't feel like you're forced to eat again. Yeah Totally and then the feeling afterwards and all that stuff. So Fasting in that sense can definitely be used as a way to build muscle But again, it's a powerful tool and if your tendency is to Restrict and that's your issue with food the last thing I'm gonna have you do we're not recommend is not eat Yeah, I'm not gonna tell someone don't eat. Uh, that's that's good for you. It's not it's good for whoever It's good for so I'm interested to see how you feel. Yeah. No, I mean so far so good I actually feel pretty good. Um on this one. This is the actually the longest technically I've gone So I've done a 48 hours several times definitely 24 hours quite a few times Never 72. So this is my first 72. So it's 6 o'clock tonight. It'll be officially 72 hours of fasted for me and Not bad. I I found um The working was easier for me than at home. So I started on sunday. Oh because you're busy. Yeah And and so being busy and staying active and doing and that's I mean They'll tell you that's like a better strategy because if you're just kind of sitting around doing nothing It's real easily. But then there's that fine line too of like, I don't want to be like I'm not training hard right now I've done two trigger session days so far is what I've done. Oh, I'm glad you said that not a good idea to go Hard when you're fasting, right? Yeah, I don't think that's a good idea And I think that's you know And there is no there this has nothing to do with weight loss or aesthetics for me at all It has nothing it's all about because in fact, I've I've paired it with sex and weed I don't know if I said that on the podcast or not. No, you do But um, yeah, I was I'm fasting from all three of those For me and not because I even think I have a problem with any of the three It's just I think it's a good practice for myself I like to exercise that in a while of something that I feel like that's consistent or even distract me or I'm like if I take those three things out of my life right now That's a there's a good portion of time that I spend either smoking weed having sex or eating You know, so so now it's three it's open. It's opened up the space for me And you know, I think I originally I had this intent to like oh fine Fine times where I might meditate on it. So then I really haven't done that But uh, it's been a really nice thing for me to just detach from eating completely and I I hadn't had the motivation to get really dialed in on my diet because I don't have this like Aesthetic goal really right now and like it's just kind of like whatever But I've been telling myself. Oh, I really want to get back and like really really dial in tight And I'm like, I don't really care that much every time I had that conversation I'm like, you know what let me detach from everything and then let's see let's see what comes from that Let's see what I feel coming out. You know, it's funny about so fasting can be done I mean that we talk about food, but you can fast from lots of different things If you ask yourself like if you say to yourself like oh, should I fast from electronics? And you're like hell no that's probably something you should yeah, you know It's the thing that you're like least likely to want to do That's probably we'll get a lot of the benefit speaking of food by the way I read this interesting article on Insects, you know, you guys have you guys been reading these articles about how they're talking about how Trying to move the whole movement. Yeah, they're trying to get us to consume more insects because it's Environmentally sustainable. Yeah, it's better for the environment Of course animal rights lovers like it because insects aren't cute. So it's like yeah, eat the bugs explain that to me like It just it literally just because it'll have fur and I I mean it obvious. I think that's part of it I think it's also, you know the sustainability aspect and we could feed the world and they're high in protein and Cultures have eaten insects before and humans definitely have eaten insects I mean we we went through most of the human history where food was very scarce So we ate whatever we could yeah including insects, but I read this interesting article that I took a screenshot of it because It's just this a bit. It's it's it's not the panacea that they're that they're promoting. So check this out They did this big study on edible insects. So mealworms crickets cockroaches and locusts. This is the most common Edible insects and is that because they're the most protein dense, right? They're protein dense easy to raise you could you know, you could make a lot of them So these are the target the target insects, right? and um, they found that Parasites were detected on the edible insects on a on a whopping 81 percent. Whoa What of yes of their samples now these parasites that we can get as humans. Yes. Oh, okay now ready for this 30 percent of those so 81 take that out and then let's look at the types of parasites, right? 30 percent of those samples were potentially pathogenic for humans so like it's not That easy because you know, there's a lot of things we have to do with the meat that we eat now to prevent us from getting things Like parasites and right and illness and stuff and sometimes Stuff still happens. I don't know if you guys remember we were young but you remember when mad cow disease Was happening and hit Taco Bell and stuff for that, right? Oh Well, I know it was not a big deal. Was that wasn't in England? I know it was in the uk Yeah, and I know that like a problem. Apparently if you ate Like beef in england around that time You can't even donate blood at time whatever because they're still worried about it. Yeah, but anyway So it still breaks out. That's huge 81 percent Parasites and 30 percent of that Insane. Yeah, come on. So they're gonna have to figure that out That's a big problem if you're trying to push so then how do they how do companies that because we remember when we first started The podcast we got some company trying to get us to promote the cricket chips or whatever Yeah So how do companies like that? How are how are they handling that? Is there some sort of a process that they they put the bugs through to make sure they don't or Or did we potentially try some? Well, I think if I think the more longer the more processed the the meat the food will be the less likely You'll probably have parasites that will survive that you can ingest although some of the eggs are like Super tough, but um, you know, if you take crickets And you you dry them and cook them and grind them into fine powder And then turn them into chips You're probably less likely to get a parasite than if it was like more whole food, I guess I only eat whole food. Yeah crickets. I don't eat whole What you like and gives you nutrients for something that's gonna give you parasites some countries are like a delicacy, aren't they? Yeah, I've never I've never eaten. Have you guys ever eaten it? No on purpose never dug I know you've been all over the world Yeah, I've actually had uh grasshoppers before in korea. Oh, you have. Mm-hmm. What was your thoughts? They're crispy and I mean, did you go in for seconds or did you just try to try to try a couple of them? That was it? But when I was in um, where was that it was in cambodia People come up to the bus that we were in and they had big trays full of you know, tarantulas and like Locusts and that type of thing beetles Yeah, and one of the guys on the bus Actually got some tarantulas and was chewing on them Wow Kind of you know, that's honestly, you know that spy so trip off this, you know, if you have a shellfish Allergy like let's say, you know, you eat shrimp or something to get allergic. You can't eat spiders It's the same They're so closely related Yeah, that makes you wonder if they taste like that sea bugs. Yeah, you should be calling Have you looked at the crab lately crab or a lobster looks like a spider So this reminds me of uh, so We had a couple crazy guys on our college football team and this one specifically Um, Kyle, he was from Kansas and he was just like had Kyle from Kansas just screws loose Dude, this guy's the best player on our team all american Would literally he was like maybe like 180 But would just take like a 360 pounder and just flat on his back Like he would just hit him and then he falls back and I was like, god, this kid is just powerful and he just Again, like I don't know like back in the day you'd probably call him like berserkers You know, you always had like a couple guys you put on the front because they're just like foaming at the mouth I'm like, uh, so one time before one of our games. He was like trying to kind of pump us up we had found this um praying mantis that was literally like this big and somebody caught it and and then Kyle grabs it Bites its head off and then just starts chewing on it and eating it and it's thorax and everything's just like Lings just sticking out just dripping down his face And I remember it's just like I was just like in shock. I was like, oh my god I bet you guys played some football after that Yeah He's crazy, dude The like no, thanks. I don't imagine what that tasted like You know the feed the world issue or people like we need, you know more food to feed the world You know, we have we have enough food, you know, what the problem is is the is distribution. Yeah, it's markets It's like we need more we need more efficient and more open markets in other parts of the world so that the food can get there You know much food we throw away In america alone so wasteful. Yeah, and how much excess we obviously as uh in in the united states are we actually Adding more farms like are more people starting to farm. Do you know it's um Becoming more common. We're more efficient So we get more out of an acre than we ever did before and let I believe And maybe dug you need to check what I'm more curious about is is there more people that are doing like what justin did Where they get their own chickens? Oh, I hear what you're saying. Yeah, like because I think it's interesting thought Yeah, because we I mean if honestly if everybody had a that had a big enough plot of Land which doesn't take very much for chickens and some vegetables and some they have hydroponics now, too Which helps, you know, yeah, if everybody kind of grew their their own stuff. We would be completely fine It's the mass producing that is well bad right actually You know how much energy the factory farm. Yeah, you know how much energy it goes into growing enough food To feed you there's a reason why we do it the way we do Because it allows us to specialize and be more efficient at other things Growing food and actually feeding your family with it And having animals that's a lot of energy that you go in to get only so many calories Like anybody who's ever grown a garden. It's like usually it's like Supplementing their diet like my dad his whole backyard Old school I get what you're saying like the math of like the amount of labor it goes into Getting the you know bell peppers to make it with your own soil and it's like, you know, I guess you have a little bit more Control over like the quality you do that's that's that's the plus side Yeah, but my my point you're talking about from like a calorie perspective The amount of effort and work and labor that goes into growing it's sort of moot. Yeah We would not be able to progress very much as a society if everybody had to grow their own food It's just too much energy goes in too much effort. It's very the truth is that we could probably handle the calorie deficit for a while Let's be honest This is true. Let's be honest We could be we could afford to be a little less efficient for a while Dude, you know, it's funny. There was a there was a study that came out of venezuela calories like making your own fuel This is kind of sad. So venezuela, right went full like crazy socialism whatever and and then there was this article That came out a while ago that the average venezuelan lost 15 pounds ever since so and so went It's like, yeah, but not because they're trying to go on a diet because they're starving Did you guys see the article that uh amber crombie or amber crime? How the hell you say it? Yeah Oh Yeah, did you see it? It was a backlash over a huge backlash for yeah, so amber size model. Yeah, aber amber crombie I know last time everybody was giving me shit about how you said fuck off deletes after tweet storm over normalizing obesity And I guess they pulled it down after it went up But they they had this and I thought it was on their instagram. So it might still be on their instagram I don't know if Doug can look up. Wow. Is that a sign that this is now Um, I mean the the market is now kind of the irony of that company of all companies though to do that Like they pushed extreme to the one direction and now. Yeah, it's like yeah, that's just come on I think the reality is that it's complete when it seems. Yeah when it seems novel and cool Then it might be effective, but consumers Remember the market follows what consumers pay for so I know sometimes we look at Like ads and stuff like look what they're trying to promote and push on us And I get that some companies will do that But ultimately like if people aren't buying your stuff You ain't gonna advertise that way. So, you know, you want to see companies Invest in the climate give the money that to the companies that do that and if that's not making the money They can virtue signal. I want companies not gonna do that just from like You know promoting like anorexic to then somewhat Um, you know normal to then like more normal looking people to now It's like obese and now like like morbidly obese and it's like, whoa, like It to me it's like a shock value thing is really all it amounts to yeah, that's I'm torn right now on On whether it is smart or not From a business perspective. Okay, right like I'm torn because term. I think it's a terrible idea I mean, I think so too But the reality of it is uh, I wouldn't be talking about them right now if it wasn't for that I hear what you're saying. You know what I'm saying and like and in in that game, right? So I think the weather the bad publicity is is good publicity, right? Yeah, I mean because well, there's always however if you make this group mad You're probably making hits so many times man. I feel like the market is so tired of that shit They'd like you see right through it. Well, then you know, it'll happen That's the side of the market that you agree with the other side of the market is like Sal saying Yeah, but you know, it'll happen when that happens is the next advertising fad will be normal You know what I mean? Yeah. Hey come buy our stuff. We're normal And that'll be weird, you know, like, whoa, that's crazy. Did you see the model they had on there? They were like normal, you know I mean, I think I think normal such a bad term right because it's just like who wants to be nobody wants to be normal If you actually look up in the dictionary nor what normal is Well, I mean, that's the irony of it, right? It's like like our our our advertising has to be authentic You know, it's like, well, how do you do that? And I mean I think and I think the the case is that you know, they're an example They went so extreme, right? They were a hundred percent selling sex and these, you know, crazy models shirts off And like it was all that direction and now it's going the the opposite direction And so, you know, like I always say, I think that it's like a pendulum and I think we'll land somewhere in the middle But it is interesting to me I wish I had a more detail about the numbers like on how how effective it potentially is You got to think if you are a part of of You know putting that out there that you you think about it before you do it It's not like you just so like oh, we're sort of like, you know what you're doing Yeah, well, you know, you're going you were a company just a decade ago I'd like to see where Gillette is these days Oh, let's look him up because here's the thing like they literally shamed their their customer base Like and they're trying to tell men how shitty they are and how they need to do better So I agree with you Justin, but this is why I'm curious to where I would not be surprised if they're We'll see if they're doing just as I mean, I mean, I thought I did hurt maybe because it hurt them a lot But maybe they rebounded and then they you know, it actually catapults them. I don't know, but I would hope not Yeah, it's again. It just reflects the consumer. So it just cracks me up because whenever I see ads and trends Okay, obviously the consumer base is showing them that that's what they want until they don't Until the consumer base is over it. Yeah, speaking of trends or that, you know, it's uh pumpkin spice time Out your uggs and you always know you just put on like Instagram and all of a sudden all the pictures start to come out With the little foamy lattes So let me ask you this question When did this become a thing because I when we were kids pumpkin spice wasn't a thing starbucks Was it starbucks that started? I'm pretty sure could you look it up dug? I'm sorry I'm gonna get you all over the place right now. I'm pretty sure that maybe andrew can look that one up for me I'm pretty sure that starbucks was responsible for that big movement. Yeah, well, they Britney Spears is the uggs Yeah, well, so Britney Spears probably liked pumpkin spice. I'm gonna. Sure. There's some You know, there's some like little coffee shop people that are like, no You're the first one all all that old. Yeah, I'll ten of them over there. Yeah, dude But your hipster is like, you know, just throwing their starbucks in 2003. There you go. Oh was it? That's a a reminds me of my dad like my dad always in italian somehow always invented everything first like if I He cracks me up, you know, he's like, you know, you know, uh, henry ford, right? Everybody thinks he's, you know Well, you know, it was an italian that did it first You know, you know who invented math, you know, or whatever Oh, I got a friend that like always like, dude, you guys remember I had that idea It's like the guy that has an idea of everybody every, you know, any business or anything But I look i'm gonna admit I love It's pumpkin spice flavor. I love the smell. I love the flavor. I get it, man It's so tasty. Organified does their stuff. Yeah, that means that means organifies his back, right? Bro So almond milk amazing ever since Doug got me on the macadamia nut milk kick Oh, bro, you warm up the macadamia nut milk add the the pumpkin spice organify gold at night Um, I it's so delicious. It's so delicious. And then of course, you know, you feel good afterwards I just picture you drinking that and watching sports. No, I just can't like Wait, first of all It's the iron. I just I can't drink nut milk for principle. Yeah You don't drink just the principle Yeah, dude I'm not like squeezing a little You know It's not happening dude. It's not milk. It just serves it to you with the stronger languages You just reminded that when you told you you were talking about your dad and and uh, italy and stuff like that So I saw this post From sam parry remember sam parry. He's the founder of the hustle. Yeah, right. We had on the show a long time ago He was talking about this guy Who uh, he knows who has this is a hustle. He makes like $60,000 a month Doing this he sells like how to get uh, like how to get chicks or whatever books but he he has it uh, he he gets writers in the philippines to Rewrite it in other languages and sells it to others He takes like a a top-selling book here in the us on how to how to pick up women What a hire somebody in the philippines to basically Some don't want to rewrite it using all the main points because they haven't heard it yet over there It's like a talking point and he makes any it's like a constant cycle see all these like philippino dudes with like magician hats Oh, like what's the card tricks? Uh, what was that guy's name ladies? Damn that show was so I mean, it's shiesty, but it's brilliant. Right. It's brilliant. It's absolutely brilliant. You know, I asked him He's just like, yeah, you write these books. He's like, I've never even seen you with a chick Probably always that guy that's So I've been saying that we've been saying this on the podcast a few times I do it in the nci coaching. I've said people I've told the people this before but America largely Is first with the fitness trends and then and then it tends to go to other countries And I've been telling people this for a long time If you just took the trends from america when they first come out And you translate them to spanish And you put them out you'll be first to market and you'll crush. I've been telling people that for a long time Yeah, we're a bunch of idiots for not doing it for my pump. We know I was just gonna say if somebody doesn't do it And then I'll leave eyes in the Beatles Russia Hey, you want you want some other trends? Here's a trend. Doug look up. Um sniff spots The guys There goes my google service. No, no, it's not anything bad. It's not anything bad Any guesses any guesses on what it is? It's a business Oh, it's a business. Yeah, I thought you wanted me to exploding business Wait, so it has nothing to do with scratch and sniff. No, nothing at all. Oh, so it's a business. Yes, uh, let me guess Is it aromatherapy? No Let's give you dog parks. Yes, you gotta pull up Cheater. Yeah, no, I did cheat. It is like it's the uh air bnb of dog parks So you basically just like you have short term rentals and stuff like that You can like rent the these spaces people lease out their yards they trick their yards out Oh, wait a minute to accommodate dogs and stuff like that And then you you pay to basically use it lease it for a a period of time Do you have to take care of the dog and stuff too your dog your dog goes I would no I'm saying what if I Have a space and I want to put it up like air bnb. Can I rent my space out? Yeah, yeah, does that mean I take care of them? How does it work? No, you don't gotta take care of it No, open it up. Yeah, you just open it up to them. You're just basically allowing them access Yeah, you're gonna do nothing So if you have it's brilliant if you have the the land It's kind of like that one that other shared space one that I told you guys about that Where if you have like a garage and you don't use it or a space in a garage Even you can actually this is so brilliant. I know it's you know why it's brilliant too There's a lot of people out there that would benefit like the elderly and stuff who have space Who would benefit from being around animals in the city? But don't want to take care of them. Maybe maybe they can't or whatever But also this air bnb and these types of apps you want to talk about Efficiency of space use. Yeah. Yeah, like every we're learning how to utilize every piece of space Right, that's really cool. Wow. So you can so if I have a yard What I would do is I could put it up there. Yeah, and it's basically you can use it and it's hands off for me You just pay me to keep your dog or your chickens or whatever Wow. Yeah, I mean, I'm sure it's by the hour or whatever. I I don't know. Is that what it is Doug? Yeah, per hour. Yeah per hour and you you know where it makes sense is if you have this Decent space. I mean, I have a yard. It's like this. It doesn't get used, right? That's what made me kind of think it was a cool idea. I was just like man, this is a huge backyard How much they charge dog? What are the prices? Depends, uh, $10 an hour, $15 an hour. It depends on how cool your yard is. If you accommodate that, if you make your yard Like a cool dog park with tunnels and like, yeah, like cool, like some people have done that. There's one that's $48 an hour per dog. Oh, wow. Yeah, this is per hour. Per hour. Oh, wow. So this is great. So they have to be there with their dog though. It's just like a dog park. Yeah. Okay, but think about this that which sounds like weird you guys because you guys probably all have a dog park Near by you but there's a lot of areas where there's not dog parks anywhere near. So if you live in like a suburb where you have all these houses, but somebody has like a decent sized backyard And you decide say I'm going to convert it into this dog park as I never use it And then people can have access to it by the hour. So I have buddies that don't even uh, they live in the city up in San Francisco They don't own cars because when you live in the city like just parking your cars and cost you 500 bucks a month You never drive it. Yeah, but obviously a lot of our families down here in San Jose They they rent cars to come down and go back up every time cars They never they never go through a traditional rental. It's these apps. Yeah, and it's literally some dude owns a car doesn't use it And you we're using that app for uh, hawaii right now So we're getting ready to go to hawaii and it's I can't even think of the name of it right now The most popular one starts with a v. Is it's a v that starts me. I don't know. No turro. Thank you Sorry, you didn't help me, but yes Thank you. I was thinking I was thinking myself there Yeah, turro turro is like that where it's like other people who own cars basically And we get like a really nice car for way cheaper than going through like your traditional like car rental. How do they do? They check a credit score and all that stuff Uh, no, you have insurance and you have like, you know, we don't have a credit score check on that It's just like you would if you were to go rent from, um, you know, what's the traditional ones we use? Yeah, so I had I had um So one of my again one of my buddies who did this did the math There was a I don't remember what the car was But you know, I have every once in a while a car dealership or not dealership company will come out with like this crazy lease deal Like lease the new honda, whatever For, uh, you know 100 bucks a month, right base model, whatever He's like, bro, I could lease this he did the math He's like I could lease this car for 100 bucks a month Oh arbitrage and then I could go and do this people do that. That's Carl arbitrage And he's like I could cash flow Yeah, four or 500 bucks a month off this and then just multiply that and I'm like, huh, that could be a total So people it's arbitrage and they do that and they do the houses and they do that with cars I was actually talking to my buddy who does all like the custom work to my cars and stuff And he was saying that he's got a guy right now It's a dangerous time to do that right now Right because one of the first things that people will sort of cut back on is like driving like some of these exotic cool cars And the guys got like a fleet of like seven different like sick cars That's what he does is he basically leases them And then he then he then he turns around and rents them out to people by the day or by the hour And makes good money cut. You just yes. Yeah people make good money doing that And there's there's a total business in that but again Imagine you got you know six Lamborghini leases and then and it's popping like the last You know three years or whatever to be able to to do this because everybody's making money Or printing money, you know, but then also when we hit like a recession And you're screwed in a three-year lease on some of these Lambo Yeah, yeah, so definitely I mean there's definitely obviously a little risk to it But yeah, that's a that's a total strategy that people use all right So I'm going to change gears a little bit. I this I'm super excited. This is uh for me super Um, it's exciting and humbling at the same time. So I've had the opportunity to work with some of our sponsors and Influence kind of how they formulate some of the products But I really had a huge influence over a new product from from Ned So the guys at Ned first off by the way Was it you that sent that article the ink 500 Doug pull out pull it is it was the ink 500 one of the fastest growing small companies. Did you double check Doug? Yes? It's uh, 364 of the ink 5000. Okay. It was in 5000. So the number 364 what the fastest growing private companies Wow. Yeah, so we started working with how many years ago. Yeah, uh, wow probably four at least Four or five. Yeah, they were small company. Um, I remember I got on the phone with the owners. Was it two of them? Yeah and um, it was at the time We were getting bombarded with cbd products and and I know the science behind cbd and all that stuff But you try them. You don't feel anything. I'm like, does this really have cbd? Does it have enough? What's going on? Anyway, Ned, I mean the reason why we work with them is their integrity They know what they're talking about you try the product. You totally feel it. Anyway Fast forward. I get on the phone with them. This must have been I want to say six months ago And they're like, hey, we want to talk with you About potentially creating a new product. Do you have any ideas? I'm like, dude Can I tell you guys right now one of my favorite ways? To use your hemp oil Is I'll use it and I'll combine it with other compounds for creativity mental boost Like basically like a pre-workout, but for my mind like yeah, yeah So we sat so they said well, what do you want it? Let's talk about this And I said well, I'd like a higher amount of cbc. So that's a type of cannabinoid that's been shown in studies to actually promote Neural growth and connection in the brain very interesting brain Healthy cannabinoid lion's mane. I'm like, I want lion's mane in there and some other stuff that we talked about ginko for blood flow to the brain anyway, they made their product and That was the one we all tried. That's like a month. When did we try like a month ago? Yeah, a little month ago. Yes, we should have branded it. You didn't even think about that. That's what happens when I'm not involved Sounds just wants to cool drugs. He's like, oh my god. He's so exciting with the biggest wait. Where's our brand on here, bro? What's that? What did they call it? Doug? What are they naming it brain blend? So it's got cbcbg cbd and cbc. Yeah, so cbg is like the the master cannabinoid gets converted to other cannabinoids CBD we know about that cbc cannabic chromine So you can look this up if you want to learn a little bit about cannabinoid. It's very fascinating science But it's got some like brain boosting effects And every time I've ever used very hard to find by the way when I've used things that were higher in cbd cbc And I combine it with things like lion's mane if you want to have fun You can throw some caffeine in there. Um some other stuff. I mean I get like this creative It's really fun and interesting explain to me why uh If Why would I take that instead of just doing the full spectrum which has all of that in it? This is also full spectrum But what they've done is they've bred some of the plants or found some of the plants that are higher percentages of certain cannabinoids So like for example cbn Is uh more sedative more like makes you go to sleep. Yes, uh cbc has got these kind of brain boosting effects So they'll take the plants look at the breakdown because cbd is still the predominant cannabinoid and that's kind of what you want Okay, I get it now. I get how you know It's just like when you like we used to breed like harlequin because it was very high cbd low thc So it's still full spectrum. Yes. Oh, okay. It's still full spectrum. I didn't I just had more c It's got those are the the cannabinoids at that and then you've also added lion's mane lion's mane Uh, uh, it's got a ginko. It's got some ginseng Go to cola. Oh, there he goes. Bacopa. So these are all things that have been shown I'm so glad we get to talk about it now. We tried it and it was like fire I was like, oh man like that energy and like the I don't know It's like a weird like a happier feeling too that you had I don't want to oversell it or sound crazy But it's literally a euphoric creative. Yeah, and it's like it long It lasted a pretty long time. You both are all but I'm the verdict's not out for me Yeah, like I only had that one opportunity to use it and I was like it definitely wasn't bad I definitely felt good in that podcast, but I don't know if I felt God. I wish we had another sample because I know I know I know I was thinking the same exact I actually was looking over here because I thought we might have had another one laying around I was like, oh, this would be a good time to do a storm make your own By all the different I mean if it's released we should be getting uh cases of it soon then right? I mean they're official I didn't know they were launching all right. That was quick. Yeah Sample was not long ago when they sent it over to us I still haven't even had the their other flavor of mellow yet I've been so stuck on the the lavender berry and the um and the naked so much that I haven't had another flavor Yeah, they have like a lemon a lemon, uh, like some citrus. I'm not sure citrus or lemon one. Oh, okay Yeah, I've heard people say it's really good too. So I haven't even messed with that one yet And I hear it's really good. Yeah, that's a staple now for us. It's a drink that at night This is like, I mean you see me over here. I'm all I'm already I'm just I'm always taking our stuff Oh Anyway, I wanted to bring up I've brought this guy up before on the podcast and the kettlebell kings Posted a video of him again, and Justin, you know, I'm talking about I don't remember his name Maybe we could dug confine. Yeah, let's look at his name. So what does he do bro? All the credit? He deserves Okay, so he was a russian kettlebell Uh sportsman, okay, and this video is from the 70s. I want to say I had no idea especially back then I had no idea anybody's messing with kettlebell valentine decool Yeah, well kettlebells. I mean the russians have been using forever right, but like juggling. I'm like like that Okay, so how much how much did the kettlebell way that he was juggling you got to pull it up on 72 kilograms? No, I mean Yes, no, he's juggling Kilograms 75 kilograms Doug maybe pull up your I want to see a video of this guy I've seen people sing so I've seen people do it even with like 20 and 30s and it's really cool Yeah, no, no, no, this isn't that fancy. This isn't cute. This is I mean that's like eight If you've ever tried to do that, I've tried to do it. It is oh hell of hard. No, it's hard, but it That's the thing. There's levels dude. This guy is is a phenom. No, Doug. I just I just said he's juggling 150 pound kettlebell More than that, right? 160 something pound. Look how he throws it around This he's and he doesn't look smooth. He doesn't look like this huge beast of a man But that is a 160 pound kettlebell and he throws him in the air that ball right there that he's jug That he's like rolling around his body that also is Like 150 pounds. He's catching on his neck. He's throwing it Look at that with his head What of child's play dude, what a monster make any sense. So, you know what trips me I did not know that I think I've seen clips of this guy before I didn't know is that heavy away That's that's insane. Yeah, you know what's insane about this to me It's not the the juggling like the 160 pound kettlebell is definitely He's just dropped it. Yeah, you can't hold it. Yeah the the part that's crazy. Me is just grip Yeah, you ever swing or try to swing a weight like a kettlebell your grip wants to let go Like how does he hold that? That would rip like 90 of people's shoulders right of their sockets Just trying to do that like rip mine out. I can't imagine trying to do that So just the control and the the constant like Tension he can put his body through how heavy is our big berth out here. Well, how heavy is that one? It's not like 105 Bro, that's like that's hard to lift Dead lift 150 pound one kettlebell with what excuse me a dumbbell with one hand Just try and hold on to it and stand up with it Don't even deadlift it actually take it off the racks if you hold it one hand Most people a strong people Wouldn't be able to see is this guy passes that a long time ago. Yeah 1970 that's crazy that that no one's tried to do this again. There's no new person Yeah, it's like in this crazy circus act that like imagine if you was on like one of those TV shows on fox. What's that one where it was like america's got talent, right? Yeah, like would crush everybody dude. Come on Well, you're right. I'm surprised somebody hasn't tried to do it If if you're into like if anybody watching listening right now if you're into this kind of stuff you look up old time Strength feats or old time strongmen. Yeah, and these are confirmed Some of the lifts that some some of these people did back before I mean, this was the 1970s. I'm talking about like Before protein powders were invented let alone anabolic steroids Some of these feats were like one arm bent press with 300 pounds, you know, 180 pound Strong man. I think Eugene sand off. I'm not mistaken. It's something like that In saying it doesn't make any sense to me. I don't get how they were so strong Do you remember the guy's name that just recently passed bud? Oh He was a strong man, but he did unconventional lifts and like he did out in his backyard. That's right. He did die He was amazing. Yeah, he's just totally like Not that popular, but like and Was one of the strongest dudes I've ever seen. Do they just do it on the grass on the grass and no shoot on and like Yeah, he died like I didn't know he died. Yeah, it was total bummer man He did so much for the community and everything in this trip. He's a really good guy Yeah, I tell you guys when I met bill kasmeyer, you know, he is so he won I think I'm saying his name right. Uh, he was a world's strongest man competitor I think in the early 80s if you see a picture of him, you'll recognize him I met him when he was jeffreys almost that yeah, it was bud jeffreys So bill kasmeyer, I think it's bill He I met him when he was I want to say 70 So he's already like older man or whatever and this was at a Fitness convention. Yeah, and he was you know shaking hands or whatever and he had a whole bunch of frying pans Around him the roll-up trick. Okay. So I I saw him roll one up and I'm like, well, I know he's strong I've seen this guy. I've never seen that in real life. I've seen this guy compete. Okay, but he's 70 I'm like, let me see how thick these like that was a real fine pan or like whatever and I grabbed it And I'm like, oh no, this is a legit frying pan and then he grabbed it and he rolled it up like a piece of paper I don't Like his fingers like how do you not break your fingers doing that? So crazy Hey, what's up everybody? Real quick. Look at the beginning of the podcast We talked about fasting and its potential benefits, but also its potential downfalls So we realize hey, we should give people access discounted access to our fasting guide So if you have any questions about fasting the way it is to do it the way is not to do it Our intermittent fasting guide we're going to put 50 off right now again because we had that conversation So if you're interested go to maps fitness products calm Click on the intermittent fasting guide and then use the code if 50 for 50 off. All right. Here comes the rest of the show Our first caller is frank from montana frank. What's happening? How can we help you? Hey guys, how's it going? Um, thanks for taking my question. I really appreciate it And I also wanted to thank you guys for all of your parenting wisdom and and stories because i'm a dad myself Have two sons. So it's always appreciated to hear your stories and Um adventures with your kids. So I really appreciate that. Awesome right on So my question is about crossfit style workouts. Um I started crossfit about 11 years ago and I've been engaged in some sort of fitness Activity for the last 20 plus years and I started out strength training And found crossfit about 11 years ago and it kind of changed my perception of fitness and What I could do and I really like the mental component to it and how it's You know achieving doing something hard and fabricating that adversity and mental toughness Um, so about two years ago, I suffered a shoulder injury and I know it was from crossfit and just the intensity level that I was going at And that's when I found you guys in mind pump and I sort of dialed it back And started doing some of your programming. I did Hit I did anabolic And I did maps resistance. I think but kind of off and on never really stuck with any of them Other than hit Um, so I recently started doing crossfit style workouts again as my shoulders kind of healed and I'm finding that it's much easier for me to get into the gym and get motivated doing these functional fitness style workouts As opposed to strength training Stuff so I wanted to get your guys take on I mean my question was phrased is how do I do crossfit the mind pump way? And I know that the the answer is probably you can't No, there's an answer to that. There's an answer to that. Did you know that we actually wrote a program in response to crossfit? As a performance. Yeah, that's right. That's exactly that that the origin of that that program was We came out on one of the first episodes. It's the first 10 episodes titled why mind pump doesn't crossfit We stirred up all kinds of controversy and shit crossfit reached out and and tried to threaten us over some stuff So we did crossfit part two just because we're assholes like that And then what we got as feedback From our audience was hey, we hear you guys Kind of bash and crossfit. Well, what if we like the intensity aspect? What if we like the mental the mental aspect that I get from it? What if I like all these and we they said, you know, what would you guys do? Uh for somebody who likes all those things but program it more effectively and that is the birth Of map's performance a lot of those exercises Functional exercises that you know a lot of crossfitters love Are in there the the thing is it's just it's the arrangement of it all the workouts the the rest periods The focus the intent of it A little more specific so in terms of like not being so much of a circuit style training But we're more trying to achieve a very specific type of an adaptation Because if you can kind of parse out Um, you know a lot of the the elements of crossfit, which You know, I and I've probably been one of the more vocal ones In opposition to cross it just because It just muddies a lot of what I love about training as well like something that I think that you know, you're drawn to in terms of Um, you know performance style training. It's different than bodybuilding and and what you find in in conventional gyms Uh and unconventional lifts and all these things that kind of brought me into that realm Um, so this is why we created that just to put a little more specificity back in the mix Uh, so that way you you take your body through these types of workouts to focus a little bit more intensively on multi-planar type training for instance or endurance or You know power specific movements. Um, just so that way you give your body a chance to learn it and get proficient in it Uh, and then that carries into, uh, you know the next type of a workout that you're going to do You know following that so math performance. I would say is probably the best answer. Look frank if you're if your question is, um How do I do crossfit and get better at crossfit my answer is going to be go do crossfit Okay, if your question is hey man, I need challenging hard painful workouts In order to motivate myself, uh, well, then I have two answers for you One is the one that you need to hear the other one's the one that you're gonna like Okay, so what you need to hear is work on mobility Work on control and stability work on multi-planar movements do math performance The one that you're gonna like is going to be like maps hit or maps ocr Something where you're gonna go out beat yourself up and and I read your question that you wrote into us You said in the question if you don't mind me Yeah, reading some parts of it that you were a Successfully a moderately successful wrestler in your youth. Look, I'm very familiar with wrestling And a big part of it is like enduring the pain and the suffering of the practice and the training and the mental discipline Now here's a challenge with that You found success with that it kind of became a part of your fabric now you're an adult And I've trained a lot of ex-athletes It's very hard to find the will to train your body when The way you learned how to train was as a competitive athlete It's very hard But i'm gonna tell you something right now and this is just side note If you don't fix this in yourself this constant desire and need to beat yourself up And I can't get motivated unless I go to the gym and and oh, you know climb a mountain every single time Your body's gonna eventually make you stop So you're not whether you listen to me or not Your shoulder injury was step one. Okay, so that was like that was like sign number one. Okay You're gonna get more signs and they're gonna get louder And you're gonna get into this position where either you're gonna stop Because you can't anymore or you're gonna be like, okay. I gotta reinvent How I view exercise and training myself now. There's nothing wrong with challenging yourself There's nothing wrong with that. Okay, you just got to be smart about it And you can't worship the altar of pain anymore Because you're not going to get away with it. Plus you got other stuff that's more important. Anyway, you got a job You got kids And you you probably don't have the luxury of being able to you know, there's other competitive Outlets out there too And to you know, kind of reiterate. So like training for those Types of competitive outlets. I look at CrossFit. It's a crazy sport. It's it's insane You know, and there's a way that you could do like a mass performance or be a little more specific as to what You need to you know, focus on going in to improve your overall performance In the CrossFit realm, however, that's pretty difficult because they kind of throw the the entire kitchen sink at you But finding if if it really is about the competitiveness and in challenging yourself and your body To build your body up and go through that process and then you know, allow yourself to to Perform at events and do things like that. I think would be a healthier option Now I'm gonna I'm gonna challenge you a little bit here frank because by the way, I know you're on the call right now So it's going to be directed at you. But I this is Extremely common. Okay, so I hear this all the time from people Like yourself and that's that they go look I love the challenge That's what I fall in love with. I love that it's hard and my answer to that is bullshit Because the real challenge for you is not doing that. Okay, it's easy for you to go beat yourself up Then what you're trying to say is hey, how can I do this thing that I like so much? It's easy for me So the real challenge if you really like challenge is gonna be figuring out how to change gears a little bit Okay, so if you really want to challenge yourself and you really want to see growth In all aspects physical and mental and really start to figure this out for yourself I would follow maps performance to a T. I wouldn't add anything to it I wouldn't ramp up the intensity. I wouldn't sign up for a race or do something crazy while you're doing it I would follow it to a T Trust the process at the end of it then see how you feel see how everything works out and I I believe at the end of it There'll be a transformation. I want to make something clear to the audience It's listening right now too because sometimes when we have these these conversations that we've had somewhat of this one people think that we're like Anti intensity anti pushing the mental fortitude anti those things when it's like No, that's built into maps performance. Trust me. You'll get to phase four You'll get to end in phase two. There's some areas there. So there's there's elements of that program It's the worship of those things. Exactly. That's that's where people get They go wrong with this this modality of training as they fall in love with that aspect of it And they marry it and they never leave it until their body forces them to And so when we wrote maps performance, it's like we really took All this information feedback from people like what do you love about crossfit? What are these things and we wanted to give you all of those attributes that you love in a program But program it in a way that doesn't get you in these ruts or stuck in this one way or injure Yes, and and so we address that in that program So it's it really was designed For the the person that is drawn to that way of training But like sal said the most challenging part for you is going to be the mental aspect And and because you have that that athletic background and gear It's easy for you to turn that on where it's going to be hard Is knowing when oh, this is a this is a phase in this program where I'm supposed to turn that off And now I'm supposed to slow things down and you know pause And because there's like there's pause squats and I mean there's there's stuff in the in the program where you And I know that crossfit does program some pause squats. It's not like I'm saying they don't But there's there's a different mentality going into all the phases of performance That aren't the same as is the way you train in in crossfit if you don't have that program frank We'll send that to you. Okay. Yeah, I don't have it. That's much appreciated. I I hear what you guys are saying The shoulder injury kind of woke me up and I'm not a crossfit fan boy You know I I work out in we have a gym in our garage so I'm not like going to the crossfit gym and it's it's not a huge part of you know, my identity crossfit, but Shoulder injury did wake me up. I hear what you're saying for me the mental chat You know getting into the gym to do crossfit style workouts is at this point easier Which is what my question was so I hear what you're saying sal and that You know the real mental challenge now is trying to figure out how to do something different So I appreciate it. No problem and your dad so I'm going to throw this in there just a little extra You know When you start to question what you're doing ask yourself what you would tell your son You know, how would you coach your son? And I guarantee you tell your son. Listen kid. You hit yourself. You hurt yourself We need to train differently. So take take your own advice. That'll help Okay, I appreciate you guys. Thank you. You're right. Thank you. All right. Take care. You got it Man, it's the the worship of the pain with with the ex-athletes or the people who had developed that addictive Well, that's who relationship That's who's drawn to that sport. Of course. It's rarely ever That's who's drawn especially the people crossfit orange theory Especially if you let's stick to it if you stick to it That's why you normally stick to it because it's it's appealing And you know, I want to be clear too because I know sometimes we we can go on these rants and then it turns into I'm and we're going to get it on this fucking youtube channel There'll be a bunch of people that are defending. Oh Crossfit does and then it turns into like you have to defend crossfit. It's like listen If it's working for you, you love it You don't have a shoulder issue and problem and it keeps you consistent and you have a good relationship with exercise Fucking do it. I'm all for it. Do it go go for it. We're talking about the abuse Yeah, and and the re and it's just because we've seen so much of it. I think we we speak so loudly about it It's like if it's working for you by all means But this idea that it is a a superior workout or it's ideal for most people Could not be further from the truth Okay, if if it's working for you, you're the anomaly I just always like to present people alternatives Because I just don't think they know That there's a way to get that same experience in a more intelligent fashion Well, there's there's a there's the the appeal where they You're right. Justin, but there's also this appeal to the community aspect. That's where they hit it out the park Oh, yeah, that's where they that's where they just hands down. They they're probably the most Effective out there. They built they built a culture. Yeah, they built a culture and gyms did a crappy job And that's also why they feel they need to defend it. It's also to why you're defending the culture It's a lot like a team. I mean, it's very similar to the experience like To me it's it's well It's the same thing I got out of being playing sports Like you have a a real tight team that depends on you to come in everybody's kind of watching your progress and You know is is part of that that entire process But you know, for me, that's where I I see a distinctive difference because my other The other part of that for me was training in the gym was then building up my attributes, which then I would see When I would go perform. Listen, there's going to be times in your life I'm going through it right now I talked about it when Katrina was having a baby and stuff like that where You know, my workouts need to mold to my lifestyle and my current season of my life And if you follow a routine or like a group setting where That's being dictated by the group all the time. It's just not ideal for most people's lives Maybe a phase in your life or a season of your life It's really good for you and it's doing great and by all means enjoy it But at some point you're going to become a dad Shoulder issues are going to happen. You're going to have well these crazy work hours You're not going to have maybe the full time to go to that class or to make that exact time Like and so then and you don't want to be dependent on everybody else's motivation You do not want to be the person who has to have that in order to be fit or successful in that arena You want to be able to you know pivot and adapt and mold Your your fitness journey to your lifestyle. Our next caller is griffith from georgia griffith. What's happening? How can we help you? I'm good. Um first. I just want to say thank y'all for all y'all doing. I've loved the Videos y'all put out. Um, I've been listening to y'all for about two to three years Um, I'd say I bought prime the prime bundle a little over a year ago Um, I had some shoulder issues from baseball and whatnot. So I did a lot of wall tests a lot of wall slides Stuff like that y'all put in there. Um So I'll get right into it First my history. So I've been sports my whole life football baseball mainly First year college. I went and played football small d3 school um Enjoyed it, but I fell in love more with the weight room. So I transferred and went to a Kinesiology program that I knew I could pursue and get good in with Um started personal training Um interning with the strength conditioning program there helping out with some of the teams in the mornings So I graduated last year in may or this past may. So I'm 22 Um, as soon as I got out, I got lucky and landed a strength conditioning job For a college. It's their first one they've ever had. So I'm doing the job all by myself So I'm kind of swamped. Um, there's about 20 teams. I train about seven to eight a day Um, so my first question basically is what programs would y'all suggest? First like generically like what's the first second third order? Um, I know I've looked at anabolic because I know it's probably just a great place to start Um, I looked at aesthetic as well because I feel like it would be A good challenge for me But I also Love the idea of symmetry because I train a lot like I feel symmetry would be Um, so I was just wondering how y'all's order usually goes when it comes to that Okay, sounds like Justin's uh path almost is identical. Yeah, it's like you're You're reliving my old steps and let me get this clear. This question is specifically for you not I know you told us your history. This isn't for your athletes and your teams. You're you're running personal Personal, right? No, this is for me. So I get swamped during the day and by the time I get to me And it's my time to work out is don't feel like making a program Don't feel like sitting down and writing it and not it when I get in there That's clear now symmetry anabolic aesthetic. Yeah, I like that. That'll work I think symmetry definitely to start with you've been working out for a little while. Um, I think symmetry is going to highlight Yeah, shoot them that one and balances. Um, it's going to balance things out. You'll probably get the best Results of that after that maps on a wall. It will be good. I like maps strong too, especially for athletes Uh, they tend to love maps strong because of its non conventional nature And there's elements of it that I mean, you know, you if you like full body strength Map strong is excellent for it was a surprising program to me. I followed that one It actually quickly became one of my favorites, but I definitely think you should jump into symmetry I think that how much uh, hypertrophy training have you done? Um, I did a good bit of it. So out of right out of Football so three years ago I kind of got big in a powerlifting and I really just wanted to hit like 315 on bench 405 squat 500 dead And I completed that um, my sophomore year college Um, and then ever since then it's basically been high hypertrophy Okay Yeah, I was just curious is because I know for me and myself and other athletes like that was Not something that we included in our strength conditioning programs Coming through so that was always a completely different stimulus for me, which I responded really well to Um, but I do think Symmetry is going to help to to really, you know, kind of do an assessment and see, you know, where There's any deficiencies any kind of dysfunction that you know Can be addressed for their and strengthen and build that up which will you know feed in nicely to our Anabolic program, which I mean that's kind of like our flagship staple program of like I'm just focused on building muscle and You know going through that process Symmetry is gray When you start to work on that unilateral Those unilateral exercises you'll find when you get to the end of symmetries is a bilateral phase Uh, very traditional kind of strength training phase You're going to feel very solid in your lifts and that'll take it perfectly through maps and a ball like you'll get phase one Which is be essentially a continuation Or somewhat of a continuation of the last phase of of map symmetry You'll see more strength gains then you'll get into the more bodybuilding side of maps anabolic as you get into phase two and phase three And then after that you can go aesthetic if you really want to go bodybuilding or strong I really like map strong a lot. Um people really surprise at the hypertrophy they get For map strong because you think strongman training It's more functional, but people especially with the back they develop their back really well with that one Now I gotta ask uh, so you're programming all these other sports programs now is the director Are you incorporating any of our prime? um Workouts and in prime exercises uh within your protocol So I definitely a lot of my warm-up is mobility So I do a lot of y'all's and I also do a lot of fms As well It's a lot of leg lowering and stuff like that as well And then I'll put some Band work that y'all have shown and then I've learned in the kinesiology program that I went through So like I'll do like two main lifts and then like a mobility for a block and then repeat that Excellent very cool. Well good deal. All right. Well, thanks for calling in griffith. We'll send that over to you I got one more question. Can I ask that? Yeah go for it? Um, I just want to first just say is there any advice or anything in particular that you would do in like my position as a first coming strength conditioning coach as like for the university for each athletic team Anything that y'all would put that y'all haven't seen in many universities before Oh, that's that I'm not going to be able to answer that one. I think justin you have the most experience in that Yeah, I mean In terms of like testing and like going through that That's why I kind of mentioned our prime just because I didn't see a lot of assessments happening Very often, uh, and I know within the kinesiology setting you probably Even handled like some labs when I went through You know, we were able to kind of test a lot of the students and and you know We run through kind of like older tests like sit and reach and uh, you know for flexibility and and all these other types of Assessments, but you know squat assessments the fms. I think that's great Um, and uh anything like that to to be able to provide a little bit more metrics initially On the quality of their movement. I think like really honing in on quality of movement We'll set you apart from a lot of other, you know, colleges and places. I've seen before Uh, and to to then also be able to take Um, you know some more of those those testing opportunities for you know vertical and for You know speed testing and 40 yards and all that kind of stuff Um, just to make sure that uh, what you're programming You know, you it kind of leads to a point that you can show an actual metric. So then if you go to present it to You know your your authorities or people within the the college you can kind of give them an idea of like what's working You know where there's some need for improvement Also, like, you know, how many Athletes went out due to injury if you were able to kind of lower that percentage rate, you know things like that I think would be awesome. What about that booklet you made just is that common practice? Does everybody do that or is that like I mean having something like that that you give out? I don't think so. I think that's something I just I do that to organize my thoughts better And to also be able to have that In the athlete's hands so that way, you know, and I look at it more as like I'm not I'm not super Stringent I'm like forcing everybody to to come in with I I want them to want to do the work Right and to to be able to to log into to track Uh, so that in terms of like something you can provide. I think that's valuable Um, and especially parents too, they'll they'll see that and they'll see like how You know, they can track any kind of progress with their their weights like what they've been able to do on specific exercises Um, you know where they're at at the end of the program kind of give you feedback with that as well So I've I've what's been really helpful with that for me is just really showing And then writing in there like what's happened in terms of like how much stronger they feel like how much more Energy they have how much more mobility and and you know, like how and then too like, you know, some of those tests They gotten faster a little bit higher in their vertical jump Um, so I think that all in all it seems like a lot of work But if you just can provide what what you have kind of on your own computer But give it to them in sort of a little Manual, I think, uh, you know that that's what I did and it tended to help a lot A good resource. Joe DeFranco by the way in this space, uh, he's he's going to be one of the best resources you're going to find for For strength training, especially for athletes and especially for football Him and Justin had a really good conversation if you didn't listen to that interview already That was a really good conversation the two of them had together You know, I I don't know. I mean, maybe Justin you can help me if there's a term for this or something that's common practice, but Some of the some of the most successful organizations that I've seen in sports tend to have like this um Like a mantra of like, you know, four or five things that like we believe in, you know attitude Movement quality core values. Yeah, like your core like you went for a business, right? So like as a business we have our core values and that like, you know, you hire people around those core values You speak to those core values you you judge somebody's success within the company and business off those core values And in the the more simple the better like three to five tops Right of these things that you really like when you look as the the collective the the huge group of people You're overseeing like and I and I love Justin pointing out the like quality of movement because I think in young Young men and women that tends to be an area in sports where they just they don't tend to focus as much And so I like that like, you know quality of movement attitude And so like having three to five things that are your core values if you don't have that already I think having that and then like Just repeating that and repeating that and that's great because I mean that can span all the different sports, right? They all have that in common and and I think that To the simplification of what you're what you're programming and presenting them Really helps athletes focus in on All those little things that matter the most All right. Yeah, I appreciate it. You got a griffin. Thank you. Have a good one. No problem Yeah, it's interesting. He's a Coach and a trainer he's got education, but he wants some programming. I do think that highlights the value and sometimes just Even you know for myself. Yeah following one of our programs Because uh, I don't want to have to think about what I need to do or sometimes I caught up my own ego But if I follow a laid-out program, I'm gonna follow the you know When we wrote it in a good sense of mind So I'm not gonna fall into the trap of my ego Oh, I mean last night I was writing something for us, right? So you asked me to Add something to uh, you know program that's coming out in the future And so I had to sit and it's a lot of what I'm going through right now So I had to sit down and like organize my thoughts And I hadn't like I'm following I'm I'm doing something but I'm not like following something to a t I'm just go. I'm doing my well and it has fundamental But what what I see when I write it down is the holes Of course And even with all the experience I have even with the success that I'm having from it It highlights. Oh, wow. I'm not really addressing this. I need to build that in there, you know Oh, and so there's so much value in even somebody at some of the highest levels of training and to do that Well in that highlights too, which we didn't bring up to him is is having a network and having somebody to counsel them In terms of in the strength conditioning world like having somebody to Present these ideas too and find those holes and see these types of things because inevitably Um, you know, that's that's just one of those things they pop up and then you know You do a good job of iterating and going through again But to have another set of eyes that you trust and and is always helpful All right. Our next caller is maddie from washington maddie. What's happening? How can we help you? Hi guys. Thanks so much for having me on. This is so exciting All right So I thought I'd start with a little background and then I'll ask my question So I'm 25 years old in the last year. I've lost about 40 pounds and I'm trying to move from weight loss to just gaining more strength and I before have been doing about five days in the gym with about 30 minutes of cardio and 20 minutes of just Trying different machines not anything super serious And I have a trainer who's been trying to help me get into more Strength training and she says the same thing that you guys do a lot Which is stop all of that cardio and lift more um, and I just my question is How will I not gain weight? I know it it makes logical sense But I don't know why it makes sense and so I just want to know why will I not gain weight by cutting out that cardio and just lifting more and then also I'd love some just pointers on moving from Trying just different machines to like actually getting stronger Okay, so you said it makes logical sense. What makes logical sense about it? I guess maybe not logical sense, but every time I've been listening to your podcast my trainer recommended it a few weeks ago And I'm like, okay Yeah, you guys seem to believe this and you guys seem to give really great Grounded advice and I want to believe you but I'm just not sure why Okay, okay, so you're a new listener. Okay, so okay, so let me I'll do the simplified kind of version of the explanation You can burn calories manually. Okay, so you can move by burning calories But your body also burns calories on its own. That's your that's what your metabolism is Okay, and there's a lot of room with where your metabolism can go We can your metabolism can become more efficient or less efficient and that can become a big number And that's a number that'll happen on its own So think of your metabolism in this particular context Is how many calories your body burns automatically? And then you got the manual side of how many calories you want to burn by moving The reason why you don't want to rest your laurels on the I got to move more side of the equation It's for two reasons one you don't burn that many calories when you move Okay, so I know people like oh you got to move more to burn more calories It's not that much an hour of really hard exercise will burn you maybe 400 calories I know that you know the machines at the gym say a thousand but they're full of crap It's like 400 calories. Maybe 400 calories I mean that's a lot of work to burn something that you could eat in 10 minutes, right? What if we could teach your metabolism to burn 400 more calories on its own in other words sitting on the couch Just just doing your your daily life, right? The way you do that is you move towards building muscle Is you feed your body appropriately and and through the process of building muscle not just having more muscle Because more muscle does burn more calories But also telling your body it doesn't need to be as efficient with calories That will make your metabolism move in the direction of faster so that and I've taken many people I've taken what you know young ladies like yourself and gotten them to burn 800 more calories a day Through a faster metabolism for example, that's not way out of the ballpark of reasonable by the way So you can do this by teaching your metabolism to burn more calories. It's a much more sustainable approach Otherwise, you're you're stuck with I got to do all this cardio I got to keep moving to keep my body where it's at and then on top of that cardio teaches the body To become more efficient with calories and it does this by paring muscle down And because it's a calorie intensive form of activity that doesn't require much strength And so you'll see over time that you actually start to your metabolism actually starts to quote unquote slow down Through that process. I wrote a book called the resistance training revolution I think it explains it or break it down is very easy to understand. I think that would do you A lot of good. I think that would help you really understand this process Now as far as your workouts are concerned, if you're working with a trainer that understands strength training I would listen to them especially if they're telling you to listen to podcasts They probably use our philosophy to train. I would I would have the trainer tell them. Look, okay I want to do strength training. I want to get stronger. I want to trust the process Show up and then do those workouts and then watch what happens And and what'll happen is you're gonna the scale isn't gonna move But you're gonna get this kind of snowball effect and as your metabolism kicks up You're gonna find it easier and easier to maintain leaness And or you'll actually get leaner and it's gonna feel much more effortless Keep this in mind. Keep this in mind too. Most people that are exercising Are doing it to Shape their body or to get in better shape lose body fat lean out get this figure that they're trying to obtain Uh cardio does not do that weight training is the only way for you to sculpt your body You you can lose weight and body fat can come off But you're not going to shape your body. You're not going to make Your hip to waist ratio look better. You're not going to make your butt sit up and be more percure You're not going to make your arms look more defined and sculpted that is all from lifting weights Literally that is all and you can keep your weight exactly where it's your body weight exactly where it's at and completely Alter the way your body looks by lifting weights. You cannot do that with cardio Maddie Muscle is is very dense and it takes up. I don't know something like A little more than three fourths of the space that body fat does for the same amount of weight So in other words, if you lost 10 pounds of body fat And gain 10 pounds of muscle you would weigh the same on the scale, but you would look very different Okay, so so keep that all in mind But I do highly suggest you read uh the resistors training revolution Very I wrote it for the average person and I kind of break it down It'll make sense and it's backed by studies I put some really interesting studies in there and then of course the way I explain it I think it'll make sense to you and it'll really help you Make this mental transition with your exercise because you're in a very common place People lose the weight through trying to move a lot and cut their calories And then they get to this place where they're kind of like it's unsustainable or plateau Like what do I do from here? Um, you know, if we can get your metabolism to just burn more calories I mean, how much easier will it be for you to maintain this for the rest of your life, right? You're at a very exciting place right now getting somebody who is primarily done Cardio to get in shape most of your life and I get a hold of them and I introduce training strength training to them It's a good time. Oh, yeah get ready to get your mind On the trainer into things. I do have a great trainer I can only meet with her about once a month for 30 minutes though as part of a membership and otherwise I'm kind of a got it. I'm trying to get my husband through law school Oh, no worries. I have to be self taught. I'm gonna set you I'm gonna send you a program then I'm gonna send you Let me send you um, how's your movement? I mean you're pretty young you could do like a squat and you can squat down body weight and all that stuff, right? You don't have any mobility issues. How about resistance training? I would do uh Yeah, master. Yeah, let me send you maps resistance And start with that and get the book so get the get the book from him or get his book So you can read it and then follow maps resistance, which was designed to complement that. That'll that'll be your workout and just follow that Okay, yep, sweet. All right. Awesome. Thanks for calling in. Thank you so much guys. Yeah, keep listening to the podcast It'll make more sense as you listen. It's a lot. It's a conversation. It's not something you can understand and just one Sound bites can explain it all Yeah, well, it's been great so far from conspiracy theories to just Yeah, my people all right lizard people want us to be fat. Yeah. All right. Thanks maddie Thanks guys. Bye. Bye. Bye. Bye Hey, you know, it's cool, uh getting a new listener who hasn't because I mean we talk about that so much on the show That I assume. Yeah, someone calls in. Yeah, they know our answer already So, but I'm glad you know, she's a new listener. She called in because uh, it's gonna blow her mind I mean when you make the transition from I need to burn all this and I can't eat To wow, I could teach my body To want to do oh, it's and then you and then you start to do it And then the snowball affects that because you know when you do tons of card and you cut your calories You get that initial fast weight loss and then you get that hard plateau with what we talk about It feels like a slower start But then the snowball effect starts to happen That's the biggest psychological challenge and then you're in this place where you're like This is I love I used to love hearing this from clients that come see me be like, so this is so weird How am I getting leaner? I don't understand and I can eat more. Yeah, this doesn't make any sense Like what's going on? I'm like you're you're working with your body and this is now you're finding The sustainable lifelong approach. I mean Katrina was the last person for me to give that Mind-blowing advice to I mean, I remember watching her going from the person who Every time she put on an extra five or ten pounds She went straight to the road and ran for an hour or two hours at a time And then ran the calories off and was this back and forth battle and she always had and she was Constantly struggling with keeping her weight where she liked it and fast forward years later of us dating and she's like I am so mad All these years that I thought this was like I I put less effort less time My body is the best it's ever been I can eat more than I've ever ate before it's way less effort into exercising She's like you're a slave to the treadmill anymore. Oh my god. It's like it is It's the secret sauce when she put that's why she's an exciting place right now If that's how she's gotten in shape most of her life introducing strength train to her Blower mind. Oh, yeah. Our next caller is kevin from colorado kevin. What's happening? How can we help you? Hey guys, uh, first off. Thanks for having me on the show. Um, you've been a huge part of my fitness journey Um, so yeah, I love what you guys are doing and uh, kind of squashing some of the myths that are going around these days So thank you for that Um, so just to kind of get started. I just want to give you a little bit of background Where i'm coming from so i'm 32 years old I weigh about 205 pounds been working out consistently for about five years or so and um For most of that I was probably overtraining, uh, but recently in the last two years or so I've started to realize that and so I shifted more to your anabolic style programming and Um started eating a lot better. Uh, when I first started working out I was about 160 pounds definitely under eating and overtraining. So that was just a bad mess um in august of 2021 I started anabolic and I followed that up with performance and then power lift and after finishing power lift in june of 2022 I felt like I made some really great improvements with the the major lifts there And so I was really excited to get back to doing anabolic again to try and crush some of my previous numbers Uh, however when I went back to do it again Some of my numbers either stayed the same or even went down in some cases like, uh, tricep dips and stuff I couldn't do the numbers that I once did before Um, so as far as like diet goes and stuff I consistently log monday through friday hitting a 220 grams of protein 3500 calories Um, and then on the weekends. I just kind of you know, just relax a little bit and I don't eat out a whole lot Don't drink a whole lot um, but uh Yeah, and so I'm just kind of feeling that my goal is to get to 210 215 maintenance weight Um and pulled up. I've always been skinny So I'm just trying to get there and then just starting to get a little frustrated with why my strength isn't progressing When I feel like my diet's been pretty squared away So my questions to you are, you know, do you have any suggestions of things that maybe I could do differently? to see more muscle growth And when you're in seasons of kind of stalled progress, how do you stay motivated with doing diet and trigger sessions and Uh, consistently working out when you know, you look around the gym and you're not supposed to compare yourself to others But you know, it generally happens Kevin, how long have you been trying to build and when was the last time you did a cut? So, um, so I've been basically on a consistent bulk since probably 2019 when I was down in the 160s Uh, and for most of that time I was on a bulk. Uh, I'd say within the last maybe two or three months I've been doing what you guys have recommended about a mini mini cut. So I just got off a mini cut last week So I'm back on the bulking again How long was the cut for just just a week? Yeah, I know I would do a more focused Yeah, I would go I would go on a do you know what your body fat percentage is? According to like one of those scales, you know that measures measures the impedance I think it's like around 14, but I've never actually like physically measured it. So there's two things here one Um, something's different. So when people are like, I did the same exact thing as before And it doesn't work Nothing is exactly the same. So something is different whether it be stress sleep Diet intensity intent. I mean it could be something one of those things So something's different life changes all the time Which means, you know, you want to change your approach, especially if you're gonna do this for for the rest of your life number two You if the if since 2019 the longest you've been in a calorie deficit is a week I would say let's change gears. Yeah, let's see if we can get you down to single-digit body fat I I would go let's get you on a cut and interrupt the cut with mini bulks Until we can get you down to visible abs, which will be probably around 10 10 to 9% that'll take you probably I mean if you're consistent, you could do that about eight weeks 10 weeks with some interruptions Um, and then once you get down to single-digit body fat reverse into a bulk The most anabolic I've ever felt my entire like so I identify with the the constant bulk I did this for most of my life The most anabolic I ever felt my entire life where I was like I couldn't believe How responsive my muscles were literally felt like they were sponges Was after I filmed and shot the original maps anabolic. I got myself down to Shred it. I don't know what I got down to it was a single-digit five six percent body fat I don't know what it was After that I started eating more and training and it was like I just built my body was so sensitive to calories And to lifting heavy. I just built more muscle. I hit prs and everything It was this incredible feeling and really what it was. It's just I never let my body experience that really long enough I would I would even take it one step further and shift your complete I'd actually make you run maps aesthetic next and do exactly what he's saying So I'd run maps aesthetic and let's get lean And I'd say let's not worry about the the lifts as far as your strength right now We'll get to that or like this I think it would be a good focus for you right now Is to kind of train the bodybuilders may as well since we're trying to lean out and we're trying to get visible abs like Go on that focus for a little bit and then when you come out of that We can go back to bulking and then run anabolic or powerless now Remember this when you're when you're when you're in a cut and you're running a high volume program like maps aesthetic Do not get hung up on the numbers on the bar. That's why I want to move them to aesthetic Oh, yeah, but just don't even worry about it. It's all about form It's all about feel even in phase one with a cut for you I would worry about form feel pump Don't overdo the intensity because if you overdo the intensity while you're going to cut you're just going to over train yourself Just focus on the pump focus on the squeegee pretend like you're a bodybuilder getting ready for a show Don't focus on the weights as much as the technique form and feel And it's a 12 week program that gives you plenty of time to get down to single digit body fat When you feel like you need a diet break quote unquote, uh, like you need some calories I would go in a mini bulk for four days five days And then go back on the cut and get yourself lean And then when you're out of that go back to a bulk and then watch what happens, man It's a crazy feeling keep in mind this advice is coming because we know we got your history, right? So I know you've been training for five years pretty consistently. So and hearing what you've been doing Nutritionally and focus training wise. I just know this is the best the bet one of the better avenues for you to take It's not it's like because someone else might hear that Okay, this guy wants to hit prs in his squat and bench and you're telling him to go on a cut and go to aesthetic That sounds counterintuitive. We're talking to kevin right now. That's right. I'm talking specifically to the the avatar you've built for me And train and your training background how long you've been doing this for and this kind of plateau You're kind of feeling this to me is going to break through that plateau. You're going to shift your focus We're not worried about weight on the bar so much. We're going to go into this kind of bodybuilder Esk type of Programming we're going to dye it to lean down drop some body fat get lean and then when we get out of that program We're going to bump the calories back up and go back to anabolic or power lift and then watch what you feel and see Totally. Do you have maps aesthetic by the way, kevin? No, I don't have that one. We'll send that to you All right, awesome. And then just on that real quick. So like with a cut, you know, when I have done these little mini cuts I've always just tried to hit the The protein goal make that the focus and then kind of between fats and carbs whatever kind of fits in and I like that. That's fine. I like 500 calorie deficit or I don't even know like what's a good deficit to Oh, I see. Okay. So right now you're what 3,500 calories a day Yeah, about that. Yeah, I'd go down. I'd start with the probably 2,800 2,900 calories and then base that on how you feel So that's that would be the starting point and then if you lose more than you know If you lose more than like a one and a half two pounds on the scale I would bump the calories again. I I wouldn't want to lose like three four pounds in a week That's probably going too fast. Although the first week you might see a little bit that because of water Okay, so yeah, I wouldn't want to see two weeks in a row. Yeah, there you go. Thank you three four pounds Right because right at the gate you might see a little bit, but that's probably mostly water So but yeah to Sal's point. I think 2,800 to three thousands where I'd put you and then and I think it's totally fine What you're doing, I'd like to great easy focus just hit your protein intake Split your carbs and fat doesn't matter as long as you're heading around your calories and following that program I think you're going to be in a good place. Yep. Okay, awesome All right And then just the second part of my question was that right now like it kind of feels like Since I have been in a bulk for so long and I'm kind of like force feeding myself And I assume after you go into a cut for a while coming back to a bulk your hunger and This is also This is also why I asked that that's without why my question first was to you was how long When was the last time you did a real cut Is because I think it's going to promote you being able to eat more and want more And then you're going to be the Sal's point of being depleted and then refeeding It's going to serve your body well It's going to be patient trust the process believe in us Follow what we're saying and then when you get back to anabolic or power I don't blow your mind Yeah, you're going to feel you're going to feel amazing look amazing and be hungry and fueled you're going to like it Well, I appreciate that. Thank you guys very much for all your advice. You got it, man You you remember the first time experiencing that Like what you actually did a cut and then you came at it. You're like, oh man, I missed out on all this I mean, I've said that I felt More anabolic from that than I did from steroids, which is a strong ass statement But I did I mean I really felt Going in a hard cut for an extended period of time and then coming out and refeeding and at those That week of exercising is like, I mean part of the Draw to competing for me became the week after the show was over I look forward to that more than anything else was I know I'm about to get myself in the best shape of my life, which is cool But the week after the way I felt the way I looked I mean everything especially with something like that because then you still maintain most of the leanness Just muscle that packs on your body But even besides that like just resensitizing Your muscles your body your psyche To food. Yeah, it's you it's no different than the advice We give someone who's always trying to lose weight and we tell him to try to reverse That's why you guys advice made a lot of sense to me It's like he's been in this bulk for so long and it's like a chore at this point And to where the body's not even receiving the nutrients the way it used to in the initially in the beginning So to interrupt that entire process. I think he was going to be fantastic. I knew it. That's why I asked him He's got the nail around. He's been a five-year bulker right? Look here if you love the show head over to mind pump free.com and check out our guides We have guides that can help you with almost any health or fitness goal You can also find all of us on social media So Justin is on instagram at mind pump Justin Adam is on instagram at mind pump adam and you can find me on twitter at mind pump sal This one's really important and that is to phase your training if somebody trains for a full year doing a bench press And they're always aiming for five reps if you compared that person to a person who did bench press where they did three or four weeks of five reps But then they did three or four weeks of 12 reps and then three or four weeks of let's say 15 to 20 reps and then they'll throw on some supersets At the end of that year you're going to see more consistent progress From the person who's moving in and out and less injury. That's another thing. You'll see less injury as well