 Early November of 2021, I, after listening to you guys for a while, I was like, I need to reverse diet and I've gone from 1,300 calories to about 2,400 calories in the five months and I have, I have not gained a pound of weight. That's awesome. I changed my training from hypertrophy based always to strength. I have not really gone over eight reps in about five months. I'm wondering where I should go from here. I'm not sure it is hard for me to eat over 2,300 calories. Now my appetite is just going down. So I feel like I'm in a okay place to cut. But at the same time, I'm like, wondering, I never even really got into a big bulk. You're in a phenomenal place. Yeah, you're doing awesome. You're in a phenomenal place. Really? Yeah. No, to go from 1,400 to 2,500 calories is incredible. You did the perfect thing, right? You took, you transitioned into a training modality that you, you don't ever do. And you've started to increase calories, focusing on strength. Like you're, and you're the ideal situation. You're exactly what I try and do to any client when we, when we first get started is I want to build their metabolism up to a place to where they, you say exactly what you just said, which is I, it's, I have a really hard time getting to 2,600 calories, just a lot of food. And you, you comfortably could go down the other direction and be totally fine. That's where you want to be. Yeah. I also didn't do any cardio. All I, I inclined to walk sometimes, but that's just for like mental health, just relaxing, walking. So I haven't really done much cardio. It's almost like we tell the truth when we tell people what to do. Yeah. Are you missing it? See what happened? Yeah. Hey, real quick. Here's how you can get free access to map aesthetic. Leave a comment below in the first 24 hours that we drop this episode, subscribe to this channel and turn on your notifications. If we pick your comment, we'll give you free access to maps aesthetic. One more thing before we get to the rest of the show and the rest of the show is amazing. Uh, we're running a sale right now. Maps strong maps power lift together in the maps power bundle. Normally we'd retail a 300 bucks right now. The bundle is $79.99. So if you want to do both programs and you want that discount, head over to mapsmarch.com. All right. Here comes the rest of the show. You want to get a bigger bench press, get stronger at the overhead press. Ooh, I like that advice. Yeah. Is there any, it's, you know, there's certain exercises that contribute so much to other exercises that sometimes it makes sense to stop focusing on your, the core lift you're trying to get stronger at and just focus on the one that will improve at the most. And I did this once, right? I was, of course, when we were kids, the lift was the bench press. There was nobody, that was the golden standard. Everybody wanted to know how much you bench. Yeah. Nobody cared about anything else, right? And I remember, uh, trying to get past a certain milestone. I don't remember what it was. I think I was trying to get past 600 pounds on the bench. But I was just kidding. Uh, but, uh, I was trying to get, no, no, no, believe you. Hey, you guys didn't even laugh. You guys took me seriously there, but you wouldn't wait to exaggerate. You should have like kind of exaggerated that. That is, that is four or 50 or something. That's a little pretty big exaggeration. I don't believe it, but maybe. No, all joking aside. I remember, I'll start, I don't remember what the number was. I was stuck at a number and, um, I had, I had, um, a friend of mine say, if you get your overhead press to go up by 15 pounds, you'll add like five to 10 pounds on your bench press. So what I did with the bench presses, I just, I kind of just trained it normally and reduced the intensity and then just tried to get strong around the overhead press. Sure enough, 15 pound increase on the overhead press. And I had a five to 10 pound increase on my bench press. Yeah. A little twist to that. So I noticed that, but it wasn't until I switched, and this was actually not, not that long ago, um, and it was from lifting with Justin, which was doing a shoulder press, like full range of motion. For the longest time I did like bodybuilder shoulder presses. Oh, like with full extension over. And, and just coming down to 90. Oh, so I really feel like the, the full range of motion shoulder press that I started doing later in my career is what helped me dig out of that hole when you're, you're benching where I, and not that getting strong, like I could do over 225 on like a shoulder press where I'm like military style or just coming down to 90 degrees. And I didn't feel that much of a carryover into my bench where doing even less weight than that, full range of motion, uh, standing, standing press or even seated, made a huge difference on the bench press. So I think, I think that that matters too. Right. So if you're talking about a point like that, just getting strong shoulders or getting strong with the shoulder press, if you're doing it like bodybuilder style, where you, you stop at 90 degrees, less value there as to somebody who's doing it. Well, you address sticking points that way too, especially, yeah, if you get that full range of motion, then also like increasing stability of the shoulder joint in general, like holding it overhead as well in that locked out position too. So, you know, that all contributes and translates really well to benching. Uh, so you feel like you can generate more force that way because it's secure. Yeah. It's really interesting too, because getting a bigger bench press doesn't necessarily contribute to a better overhead press, but a better overhead press, the way that we're describing it, right? Full range of motion all the way down, all the way up. It's not a one to one ratio. So you're not going to add for every pound on the overhead pressure, you're going to add to the bench press, but it's like 50%, I would say, you know, you add 20 pounds in your overhead press, you'll probably see about a 10 pound increase. And so when you're stuck and you're trying so hard to get your bench press to go up and you're trying everything and it's just not working. A great strategy is to back off on the bench press a little bit and say, all right, let me see how much stronger I can get in my overhead press. And then you go back and revisit your bench and almost always you're stronger in the bench press. And there's other exercise combinations that are like this as well. Like I noticed with the deadlift, if my squat went up, my deadlift usually would go up as well, not the other way around though. If my deadlift went up, I didn't always see an increase in my squat. So it's just one of those cool, you know, tricks that you can kind of learn to get past certain sticking points, you know, he's a lot of fun. Plateau busters. Totally, totally. Did you guys get a chance to watch the Shapiro and Bill Maher conversation? All people talk about his politics all the time. What is Facebook? It's arguing with some kid you went to high school with. You were in ChemLab together. And now you have to talk about who's on the Supreme Court. And that's, I think, what is tearing America apart. I saw a clip. It was good. So you saw the whole thing? I'm like 90%. I think there's like less than 10 minutes left. Really good conversation. Yeah. I think that that first off, I want to, uh, Bill Maher, um, I appreciate, and I don't agree with his, uh, positions or opinions often, but I like him because he's consistent. He's principled and I've watched the guy since he was on, uh, his, since he first got kicked off. Remember that show he had? I think it was called politically incorrect. He got kicked off. Yeah. Um, but he's very consistent in the fact that he went on with. Shapiro. Someone who's literally on the opposite end of the political spectrum. Yeah. Conversation. And he's had, he's had Shapiro on his show several times. And, and typically when they have Shapiro on, you know, poor Shapiro, right? He goes in there and it's like three, three liberals versus Shapiro. And Shapiro has to like basically defend himself on his show with his audience, which by the way, it makes a huge difference for Bill Maher. Like cause he's a comedian, right? Well, he feeds off everybody. So yeah, it's, I've watched, like over COVID, I watched some of his interviews and it just doesn't have the same punch when you don't have your bias audience who's like, he's like waiting for like last celebration every time. So, but, uh, so it was really cool to see him come on that show. And obviously, if you know who those two guys are, they, they couldn't be further from each other as far as their, their, their political views. Um, but really interesting to see two guys who you would consider, you know, pretty hard left, pretty hard right, uh, how much they agree on. I mean, that's, that just shows you what interesting. You need a lot more of those conversations. Well, Bill Maher is no longer considered. This is the weird thing now. He's no longer considered pretty far left. That's bullshit to me. He's, he's 65 years old, 40 something years. He would be considered a very left. You're right. Very much, you can't just change somebody like that. So all these new, uh, terms and things where the left is just completely like it's just like recreated itself as something that I've unrecognizable. Okay. So here's another example. That's right. Cause his, this is, okay. So Bill Maher's positions have been very consistent for decades. He's very principled. There's another person on the left who's like that as well, Russell Brand. If you watch Russell Brand and you watch his, he's also very consistent. Now something has happened over the last few years and in particular, it was their stances on COVID. Bill Maher and Russell Brand both were critical of some of the policies and how things are being applied and maybe we're overreacting or whatever. And both became enemies of this mainstream thing that's going on. It's really weird. He brought it up. In fact, it actually went down a, uh, kind of our pathway of like the, uh, obesity epidemic, you know, and he says, you know, it's just, he goes, it's so strange to me that, um, I can't say that, you know, if, you know, 70, it was like 79% of, of all deaths, deaths were obese. And he goes, you know, to, to not be able to have that conversation is just, is he says, is weird to me. Yeah. He goes, I'm not, I'm not fat shaming anybody, but to not be able to talk about that, I feel like that's really, really, really silly. So they, they went in, they got into the COVID. They got into a few other things that, um, Well, when you, when you combine, uh, Bill Maher, uh, Joe Rogan, Russell Brand, who all have historically voted, uh, Democrat have considered themselves left, uh, or liberal in a lot of their policies. Those three people now are being labeled as, I'm not making this up all right. So there's this really weird thing going on right now where there's this mainstream narrative. And if you don't go along with it, then they do this coordinated attack towards you. So we saw it happen to Rogan, Rogan untouchable. He's got, he's got an audience stream ism. Yeah. Good luck with going fucking with Rogan. It didn't work. Uh, Bill Maher, they've tried to go after him before they're going to do it again. They still are Russell Brand now is being attacked. It's very strange. It's really, really weird. And it got, it really got ratcheted up the last couple of years. So I feel like that, that movement's kind of lose momentum though. I just, when you have two guys like that, that have this massive of platforms with different ideologies coming together and having conversations. I mean, if you look at it, it was only like four days ago, I think when it, when it went live and it's got like 12,000 comments over a million views already, you know, fuck television and the newspaper and shit that's like all that BS that's being controlled right now. You can't stop that. No, you can't stop two, two people like that having a great conversation and disagreeing on several things and listening to them work it out. I think it was just, it's a, I highly recommend dying. It's dying. It's so obvious, man. And there's so many new platforms emerging right now. I was listening to a few apps that are coming out. They're really trying to decentralize all this stuff and get rid of all the spyware, all this nonsense. That's really, you know, one of the major culprits in, in dividing people and in, in creating extremism. Yeah, I remember. So I remembered years ago when the internet really started to get popular and you started to see more and more people communicating on there. I had a client who was a very intelligent woman. She was an executive, very well read. I've talked about her before. She could debate both sides of issues really well. And she's the one that taught me how to do that properly. And, you know, so I learned a lot from her. And one thing she commented on the internet back then, which really struck me is she said, you know, it's, she said, be ready for tumultuous times. I remember being like, what do you mean the internet's great. It's, it's, you know, information is decentralized. It can be wonderful. She goes the last time something this big happened to humanity was the, the printing press, the Gutenberg printing press allowed the average person to have access to written information, to real information. And before that, a lot of people don't know this, right? Before that, a book was so expensive that the only people that could have, because they had to be written by hand. They were copied and written by hand. The only people that had books were nobles or the church, right? Yeah. And, and so the way you got your information is you went to the nobles or the church and they told you what to believe or what the information was. Then you had the printing press, which allowed books to be created cheaply. All of a sudden the literacy went through the roof. Everybody started reading and the most popular book initially was the Bible, obviously, but the second most popular book, a lot of people don't know this was Marco Polo's travels, right? So Marco Polo wrote about traveling all over the world. It kind of opened people's eyes to different cultures and different. And what that did is it ushered in this very tumultuous era where you had wars and fighting over information, throwing people in jail who were going counter to, you know, what the, the mainstream orthodoxy was at the time. And she said, we're going to see that with the internet because old media is, is, is going to, it's going to fight tooth and nail when all this de-central, because you know what it was back in the day? Well, they're plain daddy. They're the ones that are with like thinking that basically if whatever your idea is, it's, it's not good if it goes against our ideas. And so it's like, it's the same exact thing that we went through with the church and separating ourselves from that in that, you know, like, so Galileo, for instance, or Copernicus, right? Coming up with the fact that we're not the center of the universe. Like the earth is not the center of the universe. They didn't know that until, you know, and, and we're, was basically like ostracized, you know, house arrest, I think for the rest of his life. Yeah. And it, and so it's like, we're going through that same process right now as my point of the width with censorship. It's like, if, if, you know, you say something that's like contradictory to whatever the narrative is right now, like all these major companies working together can just stuff you out. Think of it this way. When we were kids, if you wanted to film something and then get it to, I don't know, hundreds of thousands or millions of people to watch, you had to be a journalist and you had to have access to one of very few media channels, which were controlled by corporate interests and, you know, the editors and whatever today, uh, anybody with a phone can record something, post it, and it could go viral before they block it before they even figure out what the hell happened. That is insane. And the first time that we saw like what the effects of something like this could do, uh, was the Vietnam war. You know, a lot of people, if you, if you look at the Vietnam war before that, every war was like, most people were like, let's do this Vietnam happened. You had journalists in there filming shit. People saw the real horrors of war. Obviously nothing's perfect. It's terrible, whatever. So you had these crazy protests that happened. It caused lots and lots of issues. Yeah. Um, and now it's like multiply that times a million because information is so decentralized. I think it comes with its own challenges, but yeah, the old, and by the way, uh, speaking of, of wars and stuff, uh, Vietnam was the way that they got our support for that was false. The Gulf of Tonkin incident. Look it up. It's, that was, that was fake. We all know that it's admitted fake. Uh, Iraq was fake weapons of mass destruction. Never found them, right? But it got public support. So people are much more suspicious, uh, but, but they still try to get this narrative and it's really crazy. And it's crazy to watch Russell brand, Bill Maher, Joe Rogan get labeled so strangely. It's very, very mislabeled. It's really strange. Yeah. Yeah. And in, in your opinion, and all three of those people were very critical of the narrative around, uh, the pandemic, which we know this during that, during that time when it was all, but, which ended of course, like six weeks ago, all of a sudden nobody cares anymore. But up until about six weeks ago or eight weeks ago or so, if you said the wrong thing, you were gone. And I don't mean like you said something really bad. I mean, if you said something like, Hey, you know, uh, we don't know long-term safety of, uh, vaccines, which is true. Or you said something like, you know, I don't know if it's a good idea that we forced kids to wear masks or what. Oh my God, you were, you were booted, especially if you had some kind of a following. Yeah. Really weird, really, really strange time. So, but I'm glad that he got on with, uh, with Shapiro. Yeah, no, I highly recommend that to, uh, any, whether you're left or right, I just think that it's really great to hear, uh, you know, two people like that, both intelligent, um, having an intelligent conversation on, uh, topics that are a little like third rail stuff that they disagree and then listen to them, have it go back and forth. I thought it was really, really, really interesting, you know, to the point you're bringing up too, about like history and stuff. Uh, I sent over a clip. It was just the short, a short 50 minute clip on Ray Dalio's new book. If you guys haven't watched that, you should really watch that. It's the changing, the new, the changing new world order or something like that, um, phenomenal book. Um, and if you, if you want to get an idea of what he covers in the book, he, uh, he, on his YouTube channel, if you Google Ray Dalio, um, it's like his main, um, what do you call that? What's that called? Andrew, like the front, the first video you see on our, the what? Yeah, like the welcome video for YouTube is right now has kind of like 50 minute, uh, synopsis of his book and it's, it's all edited really cool. So it's actually really entertaining to watch, but it's, it's a brilliant read. And, and I think it's something that everybody should read with what's going on now. What, what a different world our kids are going to be growing up in, huh? Well, I think that's actually the point of that is that it really isn't. It's, it's, there's new technologies in it, but there's a lot of what we're, we're feeling and going through historically has kind of happened before, just in different ways. You know, it's just, it's kind of what, well, human behavior never changes. Yeah. Yeah. We're the same. Yeah. Which is funny. Like, uh, I love it when people look back a hundred years and be like, people were so terrible back then. Human behavior is the same. We, we evolve with our ideas. That's right. And technologies change and things like that, but you put people in a corner or you take away their food and their safety and watch how they act. Woo. Be a human behavior can be very, very interesting. Well, I wasn't going to transition to brilliant ideas, but, uh, did you guys see Mike Tyson's latest, uh, venture? You know how he's in the weed business, right? Yeah. Yeah. So is that successful? By the way, is his weed, I believe so. Yeah. I believe he does pretty well with it. He came out with, uh, some gummies that were shaped like ears. Oh, no, he did not. No, he did it. Hold up. I don't want to see this like poor Vander Hall. Really? You know, yeah, dude. Like, so I don't know if they're seeing gummies exactly or their actual like a THC gummies. But, um, I just thought that was like, so, did he really mark? How did I not hear this? This is hilarious. He just came out like, what a brilliant idea. Yeah. That's a hundred percent what I've done. That is so good. Yeah. Is he, is there anybody more terrifying than Mike Tyson in a fight? I can't, I can't think of anybody that I would. I'm still shocked at the, when we talked to Tony and I think that was off air. Did we talk about that off air? Was it not on air when I was asking him about other weed gummies? Yeah. So, okay. So they're not just gummies, but they're weed gummies. That is so great. That's hilarious. I can't believe I haven't seen this yet. That's hilarious. I love it. That's so, you don't put a vander on the cover, but remember when we, uh, we talked to Tony off, I think it was off air. I don't think it made it in the interview when we were asking him about, you know, uh, I asked him about, because he's been around so many amazing people, like who impressed him the most or what, Mike Tyson, yeah, I would not, that man has interviewed so, so many brilliant, amazing people. And for him to say that, uh, that Mike Tyson was a really deep thinker and very well read. He said to read. Yeah. Yeah. I've heard him say some stuff that makes you go, holy shit, this guy's really smart, but also, but then he also says really crazy shit. Yeah. Dude, do you, who was it that he was yelling at? It really, there was like a, it was like pre-fight hype or maybe he was like, yeah, I'm your kid. Wow. Wow, bro, that's some terrifying shit, dude. I mean, it's, I think it, I mean, now you see all these fighters try and, you know, emulate that kind of crazy. But he, I mean, obviously Muhammad Ali was probably the first to like really, you know, bring the shit talk. He wrote the book on it. Yeah. He wrote the book on it, but he was more elegant about it. I think Mike Tyson took that with his own, I don't know if Mike Tyson planned it. I think he really is like that. You know what I mean? I don't know if it was part of his act. I mean, you're right. I don't know for sure either. I don't think he was like, he was trying to scare him and that just came out. I'm pretty sure Don King was probably, uh, encouraging. Yeah, yeah, I don't know if he told him to say that, but I'm sure that he was, he was encouraging him to, to be that guy. So I don't know if this is true, but I used to train this old boxer. He was 77 years old. He used to manage boxers and he would tell me about all these stories of boxing back in the day. It was like a total historian. I love talking to this guy. He's the guy I told you guys about at 75. He, he hit me in the head once with his hand, just kind of messing around and I realized this 75 year old could probably still knock me out by how heavy his hand. Anyway, he told me about, uh, he was talking about the evolution of the shit talking in boxing. Yeah, yeah. And he brought up Muhammad Ali. He said that before that boxers were very professional and they went to the press conference and yeah, it's going to be a good fight and whatever. And Muhammad Ali was going to fight Sonny Liston and Sonny Liston was this terrifying ex felon who used to like really fucked people up, like heavy hitter, strong as hell. Here comes Muhammad Ali who at the time, you know, he changed his name to Muhammad Ali. He was Cassius Clay, Sonny Liston kept referring into his Cassius, which pissed them off. Of course. And I guess Muhammad Ali's strategy was to act crazy and make poems, you know, he got famous for, for doing that. Right. And I guess that was, it was a planned strategy because he said that, uh, people like Sonny Liston, the only thing that scares them is crazy people. The unpredictable side of it, like felons are not scared. Like you could be aggressive. We're not scared of that, but they're scared when they realize you're unpredictable and you're crazy. So that was part of a strategy. Uh, which is brilliant. I couldn't imagine what Tyson would have done with Muhammad Ali's mind. Well, what's your guys just thought? What, what is your thought on like the whole shit talking thing with the fighters? You like it or you feel like only if they can back it up. Yeah. Yeah. I mean, obviously, like if it, if they, if they talk shit, if there's a way to do it where it's like, I think it's fun and it like, it pulls people in versus it being just like, you mean spirited and just like really dark, you know, like seeing both. I respect it because I see the marketing value. So I could see that. Do I like it? No, that's because I grew up a martial artist. So I have respect, like I was brought up in the martial art world where you have this like respect. So Leona Machida was somebody that I really liked watching. Oh yeah. He's just no, no, yeah. All business. He exemplified. George St. Pierre was like that. George St. Pierre was like that too. He was a martial artist where it was very like, you know, like the honor of the battle type of deal. Yeah. So I like that better, but I respect the shit talking about the game. So I'm in kind of the middle, right? I really like it when it feels authentic. Like Conor McGregor to me feels authentic, but that is, but then you have like it, because that's a proven formula, everybody tries to kind of do it now. If you want to be like the next, yeah, because you're trying to get more ticket sales. Yeah. And so yeah, it is totally a formula that people are trying to generate, but it doesn't work for everybody, you know, and most fires, they're not good at it. Do you see, did you see the, what the $60 million offer for Kanye West versus Pete Davidson? Oh my God. Jake Paul, I tell you what, Jake, the Paul brothers do this. Jake Paul's on this. Jake Paul offered. So that would be the greatest poll ever offered $60 million to Kanye West. And now, you know, Kanye West shits that kind of money. So it's, you know, I mean, he's, he's got beyond, but you know, he's got to speculate this because Pete Davidson, he's got to have reach on him, right? Isn't he taller? Yeah. He's definitely. He's very healthy though. Does he? No, he looks like he needs a zombie. Yeah. I don't think Kanye is not like a fighter type at all. And he doesn't strike me as someone that would you see, and that's for him, that's not like for Pete Davidson, that's, that's like change your life type of money. But for Kanye West, like, I mean, he's, did you see the text thread between the two of them that I guess went viral or whatever? So he's like Pete Davidson's like, uh, you know, you got to be more mature, you know, I'm not going to take it anymore when you keep talking shit about me or whatever. And Kanye is like, you know where to find me, you know, Sunday service or whatever. He's like, why can't we just, you know, meet in my room, talk man to man. And he's like, meet me at Sunday service. And then he goes, where are you right now to Pete Davidson? And he's like, embed with your wife, takes a picture of himself. Oh, he did not. Wow. Yeah, dude. Wow. I mean, like, leave the guy. I don't know, man. At this point, let it go, right? Like, I don't know. Part of me, look, the, the, I guess mature side of me is yes. Now, this just pause for a second, Justin. Let's just say you and your wife kids, man, kids are involved, bro. I get it, dude. Imagine you and your wife got separated. Now she's looking at what Pete Davidson. I guess it's around your kids, bro. I guess it all matters, uh, like how that all happened. I don't know the story of like, you know, their rocky relationship that led to have her go seek out Pete, right? So if he's the one, like if it all depends, like if he swooped in, like, and just, you know, sort of like, uh, wooed her, uh, and was able to kind of, like, pull her away and like home wrecked it, then sure, you know, game on. But according to Ben Stiller, like Pete Davidson is supposed to be like this great guy. He's, he was, I saw an interview of Stiller, like talking about him and he, suppose they're really good friends and he knows them really well and he like spoke really highly of him, just that he's just this really like big, he might be. I mean, we're judging him right now. And he, and he, what he says is that he's very, very dedicated to his craft and he believes that he's going to go on to do incredible things. And, um, what's the, what's the show? Is he Saturday Night Live? Yeah. He's just, he's talking about how he's, he's been doing that for so long and his, his character on there. Like he's, he's really found a way to monetize his personality. And he says he's extremely talented. He's got a huge, he went on. He might be. I mean, we're judging him. Went on one and talked about, I don't know the guy. Yeah. I'm just saying if I saw the guy drop my kids off at school. When you pull up Davidson's net worth, I'm just curious on where he's out. I'm like, if he did him dirty, I feel like that's going to add more salt and you're going to keep pressing. But if not, and it's just like, she was already on, on her way out, like peace out, move on. I know. Is it, is that like the first white dude she's been with for a long time? Oh, I don't know. I think so. I'm so bad with like the whole like people magazine and who's sleeping with her. Katrina makes fun of me all the time. I'll say something. She's like, they have not been married for like 30 years. They're dated like three other people. His net worth is roughly six million. Oh, he's okay. So real get take this out. He's punching up, isn't he? You guys have, you guys have a guess on Kanye. Kanye's net worth. Net worth. Yeah. Oh, hundreds of millions. I don't know how I don't do it. Don't show it, Doug. I know what it is. I want to say it's more like 700 kind of range. Oh, no, no way that much. I don't do it. I mean, I'd say 300 million. Okay. You neither want to write, but Justin's closer than you. Fuck, really? Yeah. No, he's broke. He's not there, dude. I didn't realize that he's more than Jay-Z, bro. He's a one, like 1.8 billion. He's a billionaire? That's all right. He's almost a multi-billionaire. Holy shit. I had no idea. Yeah. He's got fucking fucking money. So you, Dr. Dre was like, he, he became bill, he sold 1.8 billion. I didn't Jay-Z fill it up, right? That's insane. Yeah. Yeah. So that for some reason, I thought Jay-Z was worth a million dollar fight is like, well, I mean, you wouldn't even consider it. Just his shoes line, right? He made a ton of, that's, you know what? You're right. I didn't consider all of it. I mean, yeah, but all those guys have tons. I mean, I didn't, I didn't know that. Like, I didn't know it was that much. I wouldn't, yeah, I didn't. That's impressive. Dude, that's big time. Yeah, that is big time. Bro, he's on his way to 2 billion, dude. Wow. That's insane. Yeah. So somebody offers you 60 million, I believe that's 30 million each. I mean, he's, he's not even paying attention to that. That's, that's the change in his couch. Yeah. You don't have to cushion. Oh, there's, there's 30 million. Well, I mean, I guess they should find it out, right? At this point. Like set it up, Jake Paul. Let's go. I think Pete Davidson might be way bigger than him, isn't he? Let's see the heights. Yeah, I think you're right. And he's tall. Yeah, settle the score. He's tall and lanky. I don't know. Yeah, he's a little street. Maybe he's got that too. Is it MMA or just boxing? Yeah, I don't know. That's a good, I feel like if Kanye gets ahold of them, I don't know what I mean. I think they said, I think it was boxing is what they were trying to set up boxing at least limits it down. I tell you, dude, it's if he could grab them and hold them down. If he knew a little jiu-jitsu, you could embarrass somebody really bad. Sure. You guys ever watched the fight back in the day of Randy Couture versus Tito Ortiz? Oh, I didn't watch that one. Is that what you spanked him? Yeah, dude. Yeah, yeah, yeah. Hey, listen, if you know how to grapple really well, you can hold someone down in a position where they don't, they can't do anything and then you could just embarrass them. Yeah, you could just, you know, like stop pin yourself. That has to go down as like one of the like most embarrassing because you had him pinned in the corner and he couldn't move and then you're just slapping him in the ass. Like, that's embarrassing. Wow, that's such a good one. Couture was doing that to him? Yeah, yeah. Wow, because I've unfortunately, I love Couture. He's my favorite. He's like my favorite, yeah. But then when he went out to that front kick to the face, I was like, Oh, let me everybody's own killed at some point. That's what happens. Yeah, that happens. You're here. So Kanye is five nine. I believe it was 163. Oh my God. Pete Davidson, though, he's six three. Oh, yeah. But he said he weighs about 140 pounds. I don't know if this is true or not. But he's skinny, very thin guy. But six three on five nine. That's not even. Yeah. Kanye's gonna have to do just got a good jab. He's got, yeah. If it was MMA, he has a chance, but a boxy. It's not even fair. No, it's not going to be able to touch him. Yeah. Boxing is not even fair. Yeah. Holy cow. Hundred and how many 140 pounds? Yeah. It says 75 kilograms high school. So high school. I graduated at 145 and 63. Really? Yeah. Yeah. Wow. I was rails, rails. Hey, when he took a shower, he had to move around and get wet. So I mean, I used to, I wish I could find this picture. I had this picture and I used it when I was a trainer. It was like my sales pitch because I wasn't that big. I was like 180 when I became, when I was a trainer after a few years, but I used to use that as like my transformation picture of like, this is what I used to look like. That's a 40 pound difference. I know. Well, that's what I'm saying. Like I didn't look that impressive to somebody at, you know, when I was 21, 22, but if you compared it to what I looked like at 17 or whatever, it was like a big difference. And I had this picture of me in Hawaii and I was, I was drying off with a towel. Obviously I had no shirt on, right? And you could like see every rib, you know, you see my entire rib cage. That was so skinny, dude. And I was working out. That was on the bulk. Yeah. Yeah. That was me bulking. Dude, I got to, I got to ask you guys what your experience, you guys been using seed again, right? Since we started working on that, there is no probiotic that comes close at all. So you can tell a difference. I think it's so hard for me to tell a difference with things like that. Like, all right, I mean, how do you, it's consistent because I have got, I get my gut, you could, you know, could go one way or another. Right. I know, I know you're, you're way more and seed is, there is no probiotic that comes, I mean, probiotics sometimes will help me. Sometimes I don't notice too much seed is like big time difference. Do you purely think that's because of the delivery system? Yes. Because you get so much more. Yes. Because that was, that was the thing that I thought was really interesting when we first learned about that company was that even the, some of the best probiotics out there, much of it. You're, you're not absorbing. Yeah. Well, so, um, according to Dr. Ruscio, even dead probiotics will elicit a benefit, uh, in the gut. So any probiotic should have some kind of a benefit, but seed is different in that the way that they design the capsule is to survive the digestive track and deliver the, the probiotics to the colon, I believe. And the way that they test this, they have this big machine that they'll put that, that simulates the gut and the digestive track to show that this makes it all the way through. Anyway, there's, it's like everything else feels like nothing compared to this in terms of the effects. It's, it's a whole nother universe. So if anyone's watching and you've tried probiotics before and you like them, it's, it's a whole different experience. It's like, I can totally tell the big difference when I take it. Everything's just so much better when your gut's right. And that's just something, you know, I've definitely been going through the ringer with that as of late, just now coming on the other side. Uh, but it's just like, you feel drops of performance. You feel your sleep get affected. You feel all kinds of issues as a result of not having your gut be, uh, as it should, they have to be one of the only companies. I know that just purely do a pro probiotic. Like normally when you see probiotics, it's like part of a supplement line. Yeah. You know what I'm saying? That's a good point. When you see a company that, that has a probiotic expertise is all there, isn't it? All of them. That's all they do is, is probiotic. That's it. And you normally see like that's a, I mean, some of the best probiotics out there are a part of a supplement line that they do all kinds of different supplements. So to see, to see that is really interesting, which I know they've put a ton of, of money in research. You know what else is getting me kind of excited is, uh, my, so my, so you guys know this, my son's to start up working. Oh yeah. How did yesterday go? Uh, I don't know. So I fist pumped him on the way in like, Hey, we're going to work. Yeah. So I don't, I'm, I'm obviously, I'm told him, I'm not your boss. When you hear at work, you go, you work directly under Andrew. You don't listen to anybody, no, I said, you know, Andrew's in charge, do he tells you, and you know, do a good job. And so hopefully he does. He's a hardworking kid, smart kid. So I think he will, but we'll see. But it's funny because, uh, I know Justin told me that he told him to, cause he's in training right now. And he goes, watch us and then figure out how to roast us. Yeah. Dude, he's going to roast me the most. Oh, I can't wait for sure. I hope so. For sure. It's a great way to get behind the scene cash tips. It's good. Hey, it's going to be all South faces, you know, like frame, yeah, you're grounded, you know, next day at work, you know, of the edited video. Holy shit, what happened to my face? I can't wait, I can't, I can't wait to hear, uh, his experience. And what I can't wait to hear Andrew, I haven't got a chance to talk to Andrew about how the process is going because this is now what a second or third day he's been training. I think so. Is that right? Andrew's a couple of days. Yeah, okay. So yeah, I think so. Yeah, it's cool. Um, we'll see, we'll see what happens, but it's, uh, he, he was excited because I think this is kind of along the lines of what he may want to do. In the future. Yeah. Cause he's got artistic, some artistic talent and some tech, uh, of course. Yeah. I've seen some of his drawings. So he's still, yeah, very, I don't know where he got that from. By the way, it didn't get it from me. I was going to say, yeah, bro, I can't even draw a square. I don't know how he does that's so hard. That's why I'm trying to talk. Yeah, I'm the worst. You guys ever play Pictionary with me? Forget it. You know, it's when you have day in the life, you have day in the life and, and I always forget to tease you about this. Cause people always say, you always use the, uh, the default, the purple. Yes. The default purple colors of text. It's like zero time put into like the creativity or the content. That's why I got all the views or make sure you put all your food, dude. Cause that's like, I always forget to, to like do the whole thing with. Oh, speaking of food, you guys, uh, tell me about this lasagna you had that you were talking about. Oh, Katrina gets mad at me cause I call it a lasagna. It's technically not a lasagna, but I'm actually, hold on. That's on my, no, I had a list. I had actually, uh, not a lasagna. No, no. So the, I knew that the next time we had a butcher box commercial, I wanted to talk about it because we use, we use all butcher box meat in it. And it's all, I don't know. I call it a lasagna. I'm like, well, listen, I'm going to take eight. So we use the butcher box, uh, ground beef. We use the butcher box, uh, sweet Italian ground sausage. So if you guys haven't ordered that in there, that's amazing. That's how you were calling me. That's the nickname you call me. Um, saute mushrooms, half a small onion and garlic. One box of quinoa pasta, one jar of traditional spaghetti sauce, one cup mozzarella, one cup Parmesan. And then we just basically cook it in a, you know, we bake it. Yeah. We bake it at 375 until the cheese is like golden brown. And that's, uh, the macros on that, you know, you know, I haven't broke the macros down on it, but I mean, it's, uh, and it, there's, it's, I'm pretty heavy on the cheese. You could totally, if you wanted to make it like a light dish, you could cut the cheese in half, but I like it all cheese. Yeah. No, I agree, Justin. I think that more cheese. Yeah. I mean, it's, it's a, we make it so meat heavy. It's a very high protein meal and the pasta looks really good. It's bomb. Yeah. It looks really good. I mean, it's like, it's like a rigatoni. Is it like a different, uh, yeah, that's similar to that. Yeah, it is. That is different. So you, you put, Justin knows a lot. You, uh, so it's the, the, the sausage and what else? And the ground beef and the ground beef. Yeah, that's good. Oh, and it's, and it's mostly that. Like we do a lot of that. And then you just, and we do one box of the, and it makes a big Pyrex like this. Hey, their sausage isn't bad. It's really good. No, it's hard. It doesn't find good sausage. It's, well, we've talked about their, the, the heritage pork thing. I'll make a joke, just trying so hard. That's big. I had almost exploded. No, you need to try this. This is like, this is right up your alley, dude. Oh, it sounds delicious. A dish. It's delicious, man. And it's pretty simple to make. Favorite ingredients, Justin. Cheese, meat, I mean, fuck. Yeah, that's all I knew. You're ready to go, dude. No, they actually, they have, look, I'll tell you something about it and no, I'll joking aside. Don't try to hold it in, Justin. It is hard to find good sausage. It is really, really hard. I swear to God. So, and, and, you know, my, we, you know, that's a part of, I guess, Italian cuisine or whatever. And you go to the grocery store and you buy all the different, they're disgusting. They're all, they all taste like breakfast sausages or something like that. Nobody knows how to do it right. They do a good job. No, they do a phenomenal job. So there you go. I cooked it. So if you saw it on my story, I think last week when I did the day in the life or whatever it was sausage safari, there's, there's, there's the recipe. I mean, I just picture like the best sausages. A picture like, I mean, one of those like open air, he's like Columbus, just, you know, is that too much? Is that too much? If I send you that recipe, is that too much for you to put it in the show notes? Andrew, is that like overkill? Oh, okay. I'll send it over to you then. I would love to see you guys trade hats real quick, just so we could see how big Justin's head is. Cause I noticed the, the buttons on the front of it. Dude, look at that. What are we talking about? We're going to like level three. I have a big head. Yeah, I got a big ass brain in there. I have a narrow head, so I definitely don't have that would be like a bucket on me for you know, one of those guys played football. Are you killing people with that? You guys ever watched play bonks adventure when you were kids? You can look that up. Andrew, put that up on the bonks adventure. It's a video game about Justin. Move your head. Hey, real quick, I hope you're enjoying the podcast. Look, if you have a balanced, healthy life, that means you occasionally partake in drinking some alcohol. There's nothing wrong with alcohol when it's occasional and done properly. The only problem is if you're a workout fanatic, it almost always affects your workouts the day after. You just don't feel the same. Enter Zbiotics. This product is incredible. So here's how it works. Right. It's a genetically modified probiotic drink designed to break down some of the negative byproducts of alcohol. And it works. It really, really works. I'm not making this up. So he did you drink Zbiotics, then you enjoy yourself with your friends. You drink your alcohol. The next day you feel way, way better. The stuff is like magic. Give it a try. Head over to mind pump partners.com. Click on Zbiotics. Use the code mind pump to two for a discount. All right. Here comes the rest of the show. Our first caller is Noah from Georgia. Noah, what's happening? How can we help you? Hey, what's going on guys? It's happening. Hey, so, um, my name's Noah. I am in the army and my question kind of revolved around getting crept for ranger school, which is coming up here in a few months. Um, I know you guys can see my question from before, but I'll just kind of recap it. I'm currently in an army school, um, through the middle of May and I'll transition right into ranger school. And so my biggest question was just preparing my body, uh, and my mind for, for that task. It's a physical and mental beat down. Um, injury prevention is pretty important to me as that's the number one way people get recycled out of it, uh, as well as going in with a good base of strength. I have a background of athletics and like bodybuilding listing. That's how I got into. Uh, exercise, but, um, just recently started transitioning more to the strength world. So I just wanted your guys opinion on the best way to prepare my body for that challenge. Yeah. So Noah, let me ask you a couple of questions because I've trained, um, a few people who were, who were rangers in the past and also other elite, uh, military service people. So like a Navy SEALs, for example, and, um, the, the, the two reasons why people tend to not pass is injury. And then the other part is the mental, uh, aspect of it. They said, and this is what I heard from several people. I'd love your confirmation on this, that it's rarely the lack of physical fitness, but rather either injury or the mental aspect. Is that, is that true? Absolutely. Yeah, that's, that's everybody that's entered has said. Okay. So in other words, usually just to get in there, you got to be pretty fit anyway. So we want to focus on the mental aspect. That's something that, um, I think that's up to the individual. There's lots of stuff. I guess you could prepare for that. And some of that, I think, uh, is trained into you and others is just how you, how you view certain things. The other part is the injury prevention. And I would say your goal should be to obviously you want to maintain your fitness, but your focus should be on being as healthy as possible going into it, because they're going to over train you. They're going to push you to the limit. And what you want to kind of want to think about it this way, right? So let's say you have a bucket that represents your physical health. You want to, you want that bucket to be as full as possible because they're going to be pulling from that. What you don't want to do is train so hard that you go into Ranger school and you're already, you know, got, got a nagging knee injury, kind of feeling stiff, already kind of on the line of overtraining because you pushed yourself too hard. I feel like that would set you up for failure versus going in there fresh, uh, with, you know, healthy joints, uh, and good mobility. So my focus would be on maintaining fitness, but going in and feeling as mobile and healthy as possible. Well, remind me what the, what the test looks like, right? I know you have to ruck for a certain amount of distance. I know any of the do it in time. I know you have to swim. I know you have to do pushups and I have to climb over a wall. Like what is the, what's the test look like? Yeah. So to get in, they have what's called the Ranger physical assessment and it's two minutes. You have to hit, I believe it's 50 pushups, 60 sit ups, um, six chin ups and then a five mile run in under 40 minutes. Um, then there's a 12 mile ruck in less than three hours. It's about a 15 minute pace. Um, there is kind of a swimming test. It's more of a, just can you do it? It's not necessarily a tough thing. It's a more of a mental challenge. Um, but then, yeah, once you're, once you're in the school, it's a lot of time on your feet, a lot of time taking a knee with a heavy ruck. Um, so yeah, that's where a lot of injuries come from is just that constant, constant load on the shoulders, on the back. Um, but yeah, those are the tests to get in. Yeah. So I think, I think my training would, would emulate that, right? So I would probably, I wouldn't be training during the week, the, the full tests, but I would break up parts of the test and, and be practicing that, leading up to that. And I think that's probably going to condition you the best for when you get into a ranger school. And I'd be, I'd be very cautious on how much the other stuff, like I'm not going to be chasing squat and deadlift PRs. I'm not going to be like getting bodybuilder bulky. I want to be lean and conditioned and able to do those things that you're going to have to be doing for your, your, your test. Yeah. Now I wouldn't be too lean, by the way, Noah. You don't want to go into this shredded that actually, right? Yeah, that could be detrimental. I would aim for like, I don't know, 13 to 15 percent body fat because, uh, when you're in that school, you end up losing weight and you don't want to be too lean. Otherwise, uh, you don't have much of a buffer. Okay. So what's the timeline with this too? Because in terms of like Adam's advice, I would go in that direction, but more towards the end, uh, kind of leading up to that point where you're focused a little more on endurance. Because in the beginning, if you have time to really structure a good foundational strength emphasis, uh, to get you strong and, and then also simultaneously add, you know, mobility sessions in between something like a MAPS performance start where we kind of scale that in into, uh, the season typically for athletes, this is something that I would, you know, probably focus a bit more on. So that way, you know, your, your, your joints are what you want to preserve your joints. You want to have a healthy going into that and be as, you know, top shape with that as possible. Cause they are going to really grind you to pretty much smithereens. So. So what's the time? What's the time line look like? Yeah. So currently the school that I'm in, um, it's not quote unquote in Ranger press, but we do a lot of the tasks from Ranger school. We also are spending a lot of time in the field. So that's been the time I've been here since the first week of January and graduate the end of May. Um, that's been the toughest part of that is sometimes Monday through Friday, Monday through Thursday, we're out in the field. Um, so once that school is complete, there is at minimum a two week, uh, other school that I have to go to as a National Guard member to prepare myself for Ranger school. And then once I'm in, it's a 62 day course. So that just depends on slots to like best case scenario. I'm in there the first week of June worst case scenario. I could be waiting around here until August, September, waiting for a slot, but right now shooting for that June timeline to get started. Yeah, I can't stress this enough. I would say mobility should be a focus. I would bet I would bet your fitness now is probably good enough to pass the physical test. And what am I wrong? Am I right? Yeah, yeah, I feel like I'm in a pretty decent spot. Okay, so I won't fail those tests. Yeah. So I would maintain and then I would focus on mobility. So your joints are as healthy as possible. And I would go into it rested, healthy feeling like you have some room to get broken down. Uh, so I would really focus on sleep. I would focus on stress management. Like you want to go in as fresh as possible because they're going to be chipping away at you. So what does that look like training wise for him? Because what I'm trying to wrap my brain around because I don't know if the full blown performance would be ideal depending on what your days look like right now. Like what is out in the field look like? Is it pretty strenuous as it is? Because if you're doing a lot of physical stuff already, throwing maps performance on top of that may be too much. So I'll be concerned about what that was. What is your week kind of look like? What is that when you go out in the field and your training, what is it pretty taxing physically? What's it like? It is. Um, so once we got one for out there, it's pretty much a tactical environment where you're pulling security, running patrols, uh, which means you're moving a lot with a heavy rock on and you're not sleeping pretty much hardly at all. Um, and that that's the majority of what the week days look like. We usually are back Thursday or Friday morning. Uh, but then the weekends are free and that's been my time to, uh, focus on recovery, getting good sleep and getting to the gym when I can. But yeah, field weeks, the PT and the gym aspect of it is just kind of non-existent because you just don't have time while you're out there, uh, on top of all the other stuff that's going on. So that's been, that's been the struggle. I wouldn't add anything except mobility work. Are you, you said the weekends for you to rest and recover. Does it feel like you need that? Like you get to the weekend, you're like, man, I need to get some rest. For sure that Friday night, I feel like I got hit by a bus and then depending on the sleep that I get that night, feel good going into the weekend. But yeah, just the long weeks in the field with little sleep or taxing for sure. Yeah, dude, I'm going to tell you mobility is all I would add and recovery type stuff. I wouldn't add anything to improve, keep fueling your body, you know, in terms of nutrition as well. Yeah, I wouldn't try to add anything to improve physical performance because you're already on the line. And if you go into Ranger school already almost over the line of over training or over doing it, it's going to be real rough. So I would I would just focus all your energy on recovery, mobility, sleep, stress management. That's what I would focus on because your fitness is already there. You can already pass the fitness test. So it's not like you need to improve anything. All you're trying to do is maintain and that's very different, right? To the intensity required for me to build strength or muscle or performance is different than the intensity that's required to maintain. So I would it's I think this is going to be almost entirely about your mentality. Can I maintain my fitness and not try to improve anything simultaneously work, maintain mobility and improve my energy and feel better and sleep and recover better. That'll set you up better than trying to improve anything right now because you're already pushing yourself. No, do you have mass performance? I do. Yeah, that was actually the first program I bought. So yeah, I would focus on the mobility days. I'll just get maps prime pro. I'm going to do you have maps prime pro. I do not know. All right, let me send that to you because in prime pro, there's mobility movements for different joints of the body. And with that, you can pick and choose what you want to do and literally spend, you know, 15 minutes twice a day on different mobility movements in there for different parts of your body and do them in ways that feel recuperative. I think that'll be your best bet. Yeah, you're going to adapt real quickly with all the conditioning that they're going to throw at you. So yeah, it's really just about keeping your bodies healthy and recovered as possible now going into it. And then, you know, your mental discipline is going to be challenged. And that's like pretty much just on you about the only thing I would let I would I would consider some body weight stuff. I would let them do sit ups, push ups, body weight pull ups already feeling dead by Friday. Well, that's I mean, that's I would let you when you feel good, right? So if you felt like this was an easier week or you felt great, you felt rested or maybe on Sunday, like, and you wanted to do something, I would do the things that you're going to be required to do in the test and they would be body weight type stuff, because it sounds like you're doing enough conditioning through the week. Yeah, I just can think of it this way. No, it's like, if you can't, if you don't have the fitness now, then yeah, you'd have to improve your fitness in order to do what you want to do. But if your fitness is already there, now it's just a game of can I go in feeling as good as possible? Because you know what they're going to do when you're in the school. The goal is to see who breaks, right? Their goal isn't to improve your fitness. When you're in Ranger school, the goal is let's see who can go through this. Endure it. Endure this. And, you know, you fresh feeling good versus you almost overtrained pushing to the limit, like which version of you is more likely to be able to survive what they're going to throw at you. You know, I'm going to argue all day long that it's the fresh kind of, you know, healthy version of you. So that's what I would try and do. I try and go in as feeling as good as possible. Awesome. All right, we'll send over Prime Pro to you. Hey, by the way, thanks for what you do, huh? Hey, and thank you guys. No problem. Keep it safe. Oh, and one of the coolest things is I mean, I've learned so much from you guys. I was a personal trainer in the past. I've learned so much, but the coolest thing has been getting my wife to listen as well and watching the way she approaches fitness transform. So I just thank you guys so much for that. Oh, good deal. Thanks. Awesome. Thank you. Yeah, that has to be one of the hardest things to understand for someone. Athletes too, right? Athletes will go into season and or they're in season and they're like still trying to improve their performance. It's too much. Like if you just try to stay healthy when you're pushing your body like that, you're going to do way better than trying to constantly because trying to improve is like if you're pushing your body harder to get those adaptations. Well, if you're already at the limit, you're asking for trouble, especially when you go into, you know, 60 something days of of them trying to break you down. That's gonna be real hard. Well, that's just, yeah, you're going to fight your athletic mind of always trying to pursue, you know, something like really intensively hard. And it's like your job as a coach is to pull, you know, that mentality back a bit to keep them healthy and fresh and keep the longevity of their performance throughout the season. Yeah, I feel like it's a common theme for people that have like an athletic background or someone like this that, you know, you, those people have the tendency to overdo it thinking that, you know, I'll muscle my way through it or more is better. And you're constantly having to pull back on them. Like they don't need to do that. I think that, you know, it speaks to the athletic mindset of, and there's some value to that, right? That's why I think it's why it's such a challenge. And what we're always having to have this conversation is that's why I asked them, like, do you think you're fit enough now? Right? That's a totally different answer. Yeah. Yeah. And there is, there is, you know, the there's benefits to training your, your mind to push beyond, right? And to gain that mental fortitude. But you at, at the expense of potentially wearing down your joints or, you know, not allowing your body to recover, there's a very fine well, just to get just to get into these, these training courses, you, they've are, you're already good. You know, I mean, it's not like anybody can sign up for it and then get in you get accepted. So he's already, you have, when you look at the pool of people that are in ranger school or Navy, you know, the seal, you know, training or whatever, you're looking at fit, good, like, well trained people. Now it's, okay, now let's, let's separate the best from the good. So it's rarely an issue of fitness. It's from the people I've talked to, at least I have no, they've, no, no, I've read that and seen that first hand. It's not at all. In fact, it's, if you were to look at a lineup of bodies, and we were judging by them, it's not the guys who, who pass and kill it are not the ones that look all jacked in. Yeah. Not the most physically impressive. Yes. The mentally tough. And, and to, and like he said, like this has been a problem with a lot of guys's, you know, bodies breaking down through this process, which eliminates them. So it is really at high priority that your body's in a healthy condition and state for you to be able to preserve its weight. Yeah. I did, I did like that I had the opportunity to talk about body fat percentage. Cause when people think super fit, you know, ready to go through the challenge, they think cover of a magazine. You don't want to go, you do not want to go into something like this. It's seven percent. No, the reason why I said lean, cause in his question, he actually said he needed to lose 35 or 40 pounds. We never touched on that. That's a big different. Yeah. Yeah. So I'm like, you know, you getting leaner is going to help dramatically. If you're carrying an extra 35 pounds on you and you're going into a ranger school or seal school, because a lot of stuff is body weight, like reducing your body weight and getting your body fat percentage down is going to help tremendously. Doug, what is the, what is the success rate of ranger school? Let me look at it. Is it less than, is it less than half? Oh, it's got to be. Oh yeah, I would imagine. It's got to be. Really? More than half fail? Yeah. Cause again, like to your point, I've, I've trained some Navy Seals and it was like, it was, it was like probably, I don't know, like two percent or something like crazy. I think it's better. I think it's more than 60 percent fail or. So only 40 succeed. Yes. Wow. More than half fail. And there's already a selection bias. Right. That's why that's kind of crazy, right? Like if you're, if you're going to ranger school, you're already the, you know, the one percent of that group, right? And then to know that more than half of your, your friends are going to have you ever watched like what training looks like would have like reality show? Yeah. You got to believe that that's, that's a edited, cleaned up version too. Of what really happens when the cameras are off. Of course. Yeah. Yeah. Yeah. Well, this is what we can show you. Yeah. Right. I can't show you like mess with their sleeve and all the other stuff. Yeah. Our next caller is Austin from Michigan. What's up, Austin? How can we help you? Hey guys, I hope you're all doing well. So before I get into the question, I just want to thank you all for all of the content you put out, especially for trainers like myself. It's really a good reference tool. Cool question. So my question is about maps performance. So for a little background, I've been lifting for about eight years. Most of it's been like powerlifting style training. I would say about, you know, three quarters of it was that style of training. In October of 2021, so this past year, I did the first phase of maps performance. And then after right after the first phase, I kind of like sporadically signed up for a powerlifting competition with a friend. So then I ran, I went from that and then ran in maps power lift. I did that from start to finish. And then that was let's see that finished end of January, beginning of February-ish. And then from there, I decided to try like an Olympic weightlifting style program. And I'm sure you guys are familiar with barbell medicine. I purchased their Olympic weightlifting program and tried that out. And the whole purpose of it was I wanted to increase my vertical and not the whole purpose, but that was like a big thing. And I just wanted to learn something different. I did that for like a month, maybe three weeks. And then I started playing some pickup basketball again that I haven't done in a while. So then I thought, you know, I should probably do something that's more athletic minded. So I started getting back into maps performance. And I was just wondering, especially with my history of constantly training in like the low rep range for the majority of my time and especially the fact that I did it specifically that leading up to this. And then with that block of Olympic weightlifting, where I'm doing like cleans and things like that, should I go just right into phase two of maps performance or should I start the whole thing over from the first phase? Yeah, Austin, you know, sounds like you could use phase two. Yeah, but you know, you know what you remind me of when I would interview people for when I'd hire people at the gym and they'd show me the resume and it'd be like, you know, the last two years I've had 17 jobs. Well, what's why you switch around so much? You switched around a lot and you did Olympic lifting for three weeks. That's like a very short period of time to learn Olympic lifting. Yeah. So here's my question to you. Are you going to follow map performance all the way through? Yeah, and I've followed some of your programs before all the way through. I've followed maps, power lift all the way through and maps strong all the way through. Cool. I really liked both of those. And the only reason I stopped the Olympic weightlifting was just because I wanted to get quicker laterally. And I didn't I didn't think I was going to start playing basketball again. I just kind of did it sporadically. It was like, man, this is fun. I'm going to get back into it. So like, I feel like I should be doing something that has more, you know, some more movement outside of just one plane of motion, essentially. Well, two ways I would do this. I would either do one week of phase one and then get into phase two, or I would do an addition, an extra phase, a week of phase two. So you can go into phase two. I would do an extra week, though. I wouldn't do three weeks of it. I'd do four weeks before moving on to the next. The truth is, though, nothing is wrong with where he I mean, he could literally start anywhere. It's been long enough that it's not. I get this question a lot. So I'm glad we're answering it because I get it in my DM all time where someone's like, you know, started one of our programs straight away for a little bit or got sick or was out for a month or two. And then they're like, should I pick up where I left off or should I start over? You've been doing something different enough than than that that you could technically start back all over if you wanted or pick up right where you left off. But there's not a wrong answer here. I don't. Yeah, no, I agree with that. I also, though, too, like just from what you've described in the last, you know, a few months or whatever of your training has been very, you know, predominantly sagittal plane driven type training, correct? So I do think you're going to get a lot of benefit, you know, mixing that up and giving your body new stimulus and really like challenging the joints from different angles that way. And that's phase two is really good for that specifically in the mobility sessions on top of that, just to start really reinforcing the stability and structure, you know, around the joints. If you're trying to pursue something explosive, like increasing vertical jump case, so we need to really reinforce these joints to be able to handle that kind of access force that you're going to need to then apply, you know, around the ankles, knees, everything else. Why do you think what do you think about what I said about adding an extra week? Because I feel like you would benefit from an extra week of phase two. Yeah, definitely. I think again, yeah, I think that's been something that you've sort of just skipped past and then kept going. And so I would live in phase two for, you know, as long as, you know, four or five weeks. Yeah, I think that's a good idea. As far as vertical goes, if you're not following Paul Faberitz, PGF performance, I mean, yeah, I love his content. Yeah, no, he's the goat when it comes to vertical jump. So, I mean, and I know he has a program along along those lines, too. So if that's something that you are really trying to pursue, nothing's going to do do anything as far as programming better than probably following his program for vertical jump. Now, you already have a mass performance, right, Austin? Yes, I do. And you're a trainer? Yep. Do you have maps prime pro? I do. I have maps prime and prime pro. I use them very, very often. Thank God, I was like, if I wasn't waiting for Adam to explode, he's a good asshole. Yeah, I would also, I would utilize a lot of maps prime pro to for someone like you because like you said, you're so powerlifting experienced that the mobility and prime pro is going to be really valuable to someone like you. OK, awesome. All right, man. Thanks for calling in, huh? Yeah, thanks for having me on. Appreciate it. All right. Yeah, I tell you a lot of sagittal, you know, plain tight people have no idea how much they would actually plane type people. Yeah, I know. That sounds funny. Dude, it just happens. I mean, it's yeah, you just realize you just naturally gravitate to that because it's just what you love to do. And but they have no idea the value that we get from training in like phase two mass performance for four or five weeks and then going back to their old training. It'd be like everything's geared around that, right? Like in the gym, like it's all set up for, you know, primarily sagittal train, train. So it takes it takes some effort to get outside the box to really like move your body laterally to twist and rotate and I mean, it takes some good programming to introduce all that stuff. It sounds like he has that that common trainer disease, too, of like wanting to do kind of everything. You know, that's what he was. That's why I said, you ever get that? By the way, you ever get a resume and you look at it and you're like, wow, you've worked at 15 places in the last year. Yeah. I'm not going to hire you. Those are red flags. Yeah. You're not committed to anything, guys. Exactly. I have tons of experience, though. That's the same thing. No, I think girlfriends. I think that phase two of mass performance is so valuable to people who are interested in stuck and plateaus when it comes to building strength in the traditional lifts. Like you do four or five weeks of that, go back to your original training, watch what happens. Massive benefit. Yeah. Our next caller is Emily from Canada. Emily, how's it going? How can we help you? Good. How are you guys? Thanks so much for having me. Yeah, no problem. All right. So my question revolves around reverse dieting. I have been reverse dieting for five months and I'm kind of just looking to lean out of it for the summer. So I'll get going with some background information. So I was a competitive dancer my whole life. Eight, whatever I wanted, just burn off all the calories I'd dance four to five nights a week. I then quit dance when I was 14, still eight. Anything I wanted, then when I turned 15, I wanted to lose weight. So I did my research and I learned I had to be in a calorie deficit. So I went through a period of time eating 600 to 800 calories and I know that was very wrong. So for a few years, I never really went over 1,400. I had a coach who once put me up to 1,700 right away, gained some weight from that. And when I was done with him, I ended up going back to around 13 to 1,400. And so early November of 2021, after listening to you guys for a while, I was like, I need to reverse diet. And I have gone from 1,300 calories to about 2,400 calories in five months. And I have not gained a pound of weight. That's awesome. Yeah, I'm confused because I was expecting I was ready for that. I changed my training from hypertrophy-based always to strength. I have not really gone over eight reps in about five months. So I just bought your power bundle, actually. Those are the two programs I've wanted to try for so long. I wish I had powerlifting during this reverse dieting phase, but I'm wondering where I should go from here. I'm not sure. It is hard for me to eat over 2,300 calories now. My appetite is just going down. So I feel like I'm in a OK place to cut. But at the same time, I'm wondering, I never even really got into a big bulk. Like I used your macro calculator. And it said I should eat about 2,600 calories. But I could never really get above 2,425. So I'm wondering if I got the full benefits from a bulk reverse diet, and in a good place to cut a little bit. You're in a phenomenal place. Yeah, you're doing awesome. You're in a phenomenal place. Really? Yeah, no. To go from 1,400 to 2,500 calories is incredible. And to not have put on any real body fat, even if you did put on some body fat. Did you get stronger in that period of time? Yes. I know my lifts have definitely increased. And I'm not sure if it's from lifting low weights. I never really did that in the past. I would try for one rep maxes. But I never did like 5 by 5, 6 by 4, stuff like that. So I have noticed getting stronger. You did the perfect thing, right? So you transitioned into a training modality that you don't ever do. And you've started to increase calories, focusing on strength. And you're the ideal situation. You're exactly what I try and do to any client when we first get started is I want to build their metabolism up to a place to where you say exactly what you just said, which is I have a really hard time getting to 2,600 calories, just a lot of food. And you comfortably could go down the other direction and be totally fine. That's where you want to be. This is a perfect place to start a nice little cut. And then as far as I guess, what programming? Have you ran strong? What else have you done of ours? No. I have never done one of your programs. So I'm still eating about 2,300 calories, 2,400 calories per day, depending on my appetite. I was planning to start cutting. It's not like I'm a bikini competitor or anything. I just have never went in a phase to try and gain a lot of muscle. I've always wanted to gain muscle, but I've never really tried to eat enough and train to build muscle. So I kind of just want to cut just to see some of my progress. And I will definitely do this again next year. And hopefully increase my resting metabolism even more. So I do want to try strong starting April, I guess. Strong is going to be great. And also, you got stronger. I wouldn't be, I mean, it sounds like you probably did get leaner and built some muscle through this reverse diet process. I feel like, yeah. If your weight stayed the same and you're stronger and you're eating that many more calories, you probably built some muscle and burned some body fat. Yeah, I also didn't do any cardio. I inclined to walk sometimes, but that's just for like mental health, just relaxing, walking. So I haven't really done much cardio. It's almost like we tell the truth when we tell people. Yeah, you guys do it happen. We're like oracles. No, it works, it works like this very consistently. We're just working with your body instead of against it. And you know, here's something to consider, right? A couple of things. One, you probably built muscle and burn body fat as evidenced by your strength increases. And the fact that your body weight didn't change and that you can eat so much more. And then the second thing is this, is that there's a range of calories your body will burn with your current lean body mass. In other words, your body can learn to become more or less efficient with calories. And your body has learned to become less efficient with calories, which is good thing. Because now you can eat so much more and stay relatively lean. Now, if your goal is to get a little leaner, you could totally cut from here. I think you're in a good position to do so. Although I would say, if you're kind of comfortable with your current body fat percentage, just see how strong you can get. Because the longer you stay here, the longer you stay in this position where you're eating and fueling your body and getting stronger, the easier it's gonna be to get lean. And dare I say, it might start to happen on its own. I've seen this happen with clients before where where they boost their metabolism, they're lifting, they're getting stronger, they're just staying active. They cut out all the crazy cardio, just like what you're saying. And then they just slowly, their body just gets leaner and leaner and leaner on its own. Without them having to cut calories, what a great position to be. And so if you're comfortable and you're like, you know, I think I could stay like this if I had to. Let me just see what'll happen. I would say just stay where you're at, follow strong, keep getting stronger, and you'll probably get leaner. It might be a little slower, but you'll get leaner anyway. I think you could also do this though. What's great is that you're in such a good position. We have lots of options, right? So you can almost do any program. I would love to see, based off of what you're telling me, I would throw you on a two week cut and then throw you back on a higher calorie and focus on strength. So like if you want to reveal some of the muscle that you've probably built by leaning out a little bit, I mean, where your metabolism at, all the strength you build. You can go like 1800 calories. Yeah, you drop for two weeks down to like 1800 calories. And I guarantee you're gonna lean out nice. And then after that two week, bump them back up. And then, you know, transition into one of the programs. I don't know where you're at right now on the programming, but any of those are gonna be great. You know, Emily, I'm gonna have a couple of the questions for you. Okay. You mentioned when you were 14, 15, how old are you now? I'm 18, almost 19. Okay, so that was only a few years. You're still real young. How do you feel about your, obviously it's changed, okay? But how do you feel about your relationship to food? If you were, if, do you feel, and you have to be very honest, could you see yourself going in the opposite direction if you start to cut, where you get obsessed with cutting more and more and more? Or do you feel like that's behind you? Sorry. I don't think so. I love where I'm at right now. Like I think I'm eating a really good amount of calories. Like I'm, it's hard for me to even get over 300 grams of carbs. Like every single day my macros are around 140 grams of protein, give or take sometimes down like 120. But I weigh about 140 to 145 fluctuates throughout the day, but I haven't gone over 145 throughout this whole process. So I started at 140. How tall are you? I'm 5'4". 5'4". Yeah, you got a good amount of muscle too. And if you feel, so here's the deal. Like you could definitely do what Adam said or you could just stay where you're at. Here's what's gonna happen. Here's what I think. If you stay where you're at and just keep getting stronger, I think you're gonna just get leaner slowly. You're just gonna keep getting leaner slow. Your body is working so well for you. Let me ask you this. How's your energy? How's your sleep? Do you feel sharp? Does your memory feel good? Do your hormones feel balanced? Does everything feel like it's in alignment? Since I've been eating more, I've noticed my skin has gone so much better. I don't break out as much. I feel really good energy. I did just start a new job. I work at Starbucks. And so I do have a lot of 5.30 AM shifts. I work the mornings a lot. On those nights, the lowest amount of sleep I get is six hours. But that is really low for me. And I try to aim for at least eight hours every single night. So my sleep is normally very good. And hormones have been good. Yeah, I was just gonna say, how do you feel with your moods and your hot, cold tolerance? Do you feel like you're warm more often, cold more often? Or do you feel like you're pretty balanced with that? Well, I know when I was eating such low calories, I was cold 24 seven. And it was like one of the worst side effects of that. It was awful being so cold all the time. I feel like I've been pretty normal now. I live in Canada, so it is pretty cold here. So cold in the winter, of course. Because of your age and where you're at and where you came from, I would just keep you going. And I'd say just get stronger. You don't think that she would benefit metabolically from doing a mini cut, consider she's been in a bulk for so long? I mean, yeah, maybe, but she's so young and everything's like running on all cylinders. I mean, there's nothing, you don't wanna fix what's not broken, and I think she's crushing it. I'm telling you, based off what you're telling me, I feel like if you stay on this and just you change the programming, you're gonna see your body. Here's one of the greatest things to witness is when somebody doesn't cut their food and they just work out and they notice improvements in performance and they start to get leaner. It's really fun. You're like, oh my God, I'm just getting leaner? Well, you also, you are in a place to transition someone towards, sounds like you got a good handle on macros and you've been tracking, you understand to move towards more intuitive eating. This might be a place where I take you and say, listen, let's actually not stress about the calories. Eat when you're hungry, make good choices. If I have you track anything, pay attention to your protein, make sure you hit your protein intake. Sounds like you're doing a great job already. Mainly maybe just focus on that and not really sweat. Am I at 2,200 calories, am I at 2,600? Who cares about that? Go off of how you feel and eat and you might be in a perfect place to actually not even worry about tracking calories. I mean, that's a good point because Emily, what Adam's referring to now is you're in a good position to kind of find balance, lifelong balance with exercise, with fitness and nutrition, you know? Yeah, that's definitely a goal. Exactly, once you find that balance and you start to really fall in love with the journey, then everything's easy. Okay, if you're just focused on the goals and the journey isn't something you necessarily enjoy, it gets really tough, but if you love the journey, you're like, I really look forward to my workouts and I'm not stressed about eating. It's not really stressful to me and I feel healthy, I feel fit. I like the way I look. I don't have any huge, you know, critiques and just kind of staying there. Like this a long-term amazing approach and what's gonna happen as you get older is you're just gonna get more and more fit over time just by doing that. Like you're so young, I mean, you're gonna get into your 30s. Look, I'll tell you what, you stay on this track, your fitness level's gonna be ridiculous when you're 30. You know, that's when most people are like, oh, it's over for me, your fitness is gonna be ridiculous. So you're in a really good position. I think what Adam said is a really good point. I wouldn't stress too much. I think you're on such a right track, just enjoy the day-to-day process and it sounds like you are. It sounds like you're enjoying what you're doing. Yeah, this month actually is like three years of me consistently lifting like six to five to six days per week. I always take, so my split right now has been legs, upper body, legs, chest, shoulder, triceps, back and biceps, and then legs again. So I am on a split right now. I'm really excited to start with strong, something totally new, never done it before. I'm really excited for that. And side note, I'm also in kinesiology in university and I'm also taking my personal training certification. I should be getting that pretty soon. So yeah, fitness really is my number one fashion. Oh, hell yeah. You're gonna make a great trainer too, just from your experience. I'm gonna send you the intuitive nutrition guide. I think it'll be good reading for you. Okay. All right, so I think that'll be something that you'll be, that'll bring some value. Thanks for your story. I appreciate this. I think a lot of people listening- Thank you so much. Will get some value out of this. So yeah, I appreciate it. Thank you Emily. Thank you Emily. Thank you so much. Nothing feels better than to hear a success story like that, right? Isn't that great? What a great position to be in, like she's talking about. Yeah, there's no wrong answers. We could have sat there and probably talked for another 45 minutes about all the possible things that you could do. I just keep fun parts of coach. Now it's just like, I just can introduce something to you and you're gonna benefit from it. Yeah, I just keep thinking of her age. I mean, she's 19. I'm like, oh man, the most valuable thing that she could do right now is to develop, is to continue to develop that good relationship. Well, that's what made me enjoy the process. That's what made me go, I mean, I would probably push her towards the intuitive eating. You're figuring out this weight training thing. You've got it down three years consistent right now. You understand the importance of programming. We figure that out. You've tracked macros and calories long enough to where you've reversed dieted from 1400 or 21. Hey, let's talk about what it looks like to not have to track again. And naturally, you know, she may go through many deficits and then kind of weave in and out and she'll see, you know, success that way too. And you could hear in her voice the excitement and the happiness that she has around it, which just makes me so excited. And the fact that she's gonna become a trainer and coach, she's gonna do a damn good job with her clients. So that was a good one. Our next caller is Steven from North Carolina. Steven, what's happening? How can we help you? Hey, so how's it going, man? Good. Hey, first and foremost, man, I just really wanna thank each of you guys for the health and wellness that you freely share. But most importantly, what I don't think you get a lot of credit for is the integrity and the character that you guys put into each episode. So thank you guys for that. I really appreciate it. Appreciate it. Thank you, Steven. Yeah, and then, so just to go into the background, currently I'm in, I was in phase one of Maths Anabolic. Now I'm in phase two. I'm training Monday, Wednesday and Friday. I currently use an app to track my macros at about 205, 85 and 350. And I'm about 90% compliant with that. And I threw a couple of free meals in there. So on average, I'm about 3,500 calories a day per week. And then currently probably around 220, 225 at about 18% body fat. Sleep is good, about seven to eight hours. Obviously just listen to the episode this week, I need to focus on those things for about 30 days. But I got a two-part question for you guys today. I wanna be around eight to 10% body fat for vacation in the first week of August. And I just bought the transformation bundle at the first of the year. So I'm looking to, what's the best way to utilize the transformation bundle for maximum results? And then the second part of that question is, my legs are my wagging body part in my pan. Is it possible to use the days off to bring up my quads and hamstrings? You're not gonna need to with the programming. The programming, you're gonna be hitting your legs three times a week in there. So they're gonna come up, I promise you. I think I would be worried about you doing extra work in overtraining and then actually hindering our results. And that's aesthetic in that bundle, transformation? Yeah, it's anabolic performance. And aesthetic. Yeah, so with aesthetic, you can do the focus sessions with a little quad and hamstring, but I would do that at the end. So you- Yeah, when it gets there, he's not even gonna be there by August. August, he's gonna be in the second program. So he's, but I mean, it's gonna, trust me, your legs are gonna develop following anabolic the way you are right now. They definitely will come up that way. So the legs thing, I'm less worried about that. And as far as the transforming to eight to 10%, that's all gonna be our nutrition. I mean, the programming's taking care of what you need to be doing there. It's really gonna come down to diet. And you kind of already alluded to like, yeah, you kind of, you have a few off meals here and there. You know, when you're trying to reduce body fat percentage, you have a timeframe to get there. This is where you gotta tighten your game up. There's, you're not going to be able to, you know, out train the diet, like, or work off those things. You are better off with tightening up the diet. Totally. Than trying to add more or do other things to get you to that body fat. That's the recipe for failure. And that's, I think, a trap that a lot of people fall into is, you know, they wanna get this certain, you know, body fat percentage. And their idea is, I will just ramp up my activity or ramp up my training to get there when the answer lies within your nutrition, is, you know, treating the same discipline that you have towards your programming and training towards your diet. Now, you're obviously already tracking, so you have a very good start. 3,500 calories is a healthy place to be. But I would challenge you to be more consistent with the meals. And this is where we would go probably on a little mini-cut to see how your body responds. Take 500 calories off of it for a couple weeks and see what your body does. And then if I were to do anything more exercise and activity-wise, it would be through just movement, like walking and just creating more steps, more activity, so your body's burning a little bit more calories. I wouldn't, you know, ramp up a ton of cardio. And if I were to use cardio, it would be towards the end, like, as we get closer to August. How many weeks do we have? Steven, before you're, you want to be eight to 10%? 20 weeks. And then previously, what I've done is, I've done the exact opposite. Like I've done a lot more cardio. I've run five, six miles. I've sled trained. I've done farmer's walks for 20 minutes, 25 minutes to try to just get that down. And then I just don't get the result that I want. So I've cut the calories. I only increased the cardio. And this time, I could care less about the number on the scale. I really want to, I'm working for the long-term results that'll help me sustain a solid body fat percentage. Yeah, you'll get endurance doing the other stuff that you said, but not the leanness necessarily. You know, you got 20 weeks, you want to drop about eight to 10% body fat. Very doable. Totally doable. So I would go, if you're at 3,500 calories, you could go between 2,500 to 3,000 calories a day consistently and you'll see your body fat start to come off your body, especially if you're strength training properly, which you are because you got the maps programs, and just keep it there. And I'd go between 2,500 to 3,000. So how would, now you don't want to know how do I judge where to go? Watch your body fat percentage of performance. You notice too much of a drop in performance. Bump it back up to 3,000. Body fat's not coming off fast enough. Go back down to 2,500. But I'd bounce between that, between a 500 to 1,000 calorie deficit. And ideally what you would want to do is maybe two or three weeks before whatever event you're trying to be lean for to already be at your goal. And then what you do, here's a nice little fun. So what exactly are you doing in August real quick? It's a vacation. So every year as my buddies and all of us go to Myrtle Beach and we just show up and show out, man. So it's just a... All right, check this out. Here's what we're gonna do, right? This is Adam's Vegas protocol. Here's the bro's key formula. Yeah, so 2,500 to 3,000 calories, two or three weeks before you want to be the body fat percentage you want to be at. Then what you do is you reverse diet going into the event. And you do a really minor reverse diet just to fill up the muscle bellies. Then when you hit the beach, you're gonna look jacked and you look really good. Yeah, the only thing I would probably add to what Sal said is because we have such a long time, 20 weeks, I would probably interrupt the cut every, I don't know, third or fourth week with a three to five day calorie surplus. So... Yeah, back up to 3,500. Yeah, so, or maybe even a little positive depending on where he's at, right? So I would listen to what Sal's saying, run that consistently for like, and I'm saying like three to five weeks, the way I would decide three or five weeks is the speed of my results. So if I'm seeing great results day out, week after week, I'm gonna continue down that path. But sooner or later, what is gonna happen is the body will start to adapt to that new caloric intake instead of getting crazier and reducing the calories more, I'd actually run you on a three to five day, a week at most calorie surplus. The other direction and then go back down again to dieting for the next, because you have a long period, because this is 20 weeks, you have a lot of time, I wouldn't wanna keep you in a deficit for the next 15 to 20 weeks straight. I'd wanna interrupt that with some calorie surplus days that would probably look somewhere between three and five to seven days of a calorie surplus and then back down. Does that make sense? Yes, sir. Cool. All right, man. Very good. Yeah. Appreciate it gentlemen, man. I really appreciate the advice. Thank you guys. You got it, bro. Let's go. Yeah, sir, no problem. No problem. Yeah, Adam, didn't you, when you were coaching, you had people that would hire you for like, I'm going to Vegas in six weeks. I did. That's about like the best they can. I did. I actually had a dude that was like really good shape and he just wanted me to take him to like the next level. And so you would do like, you would do like carb loading and so- Oh, every day already. Yeah, I wish I remember it. So there's one guy specifically who comes to mind because he was with me for so long and he was probably the best at like following it to a tee, right? Like he literally did everything I said. And boy, he would send me, you know, pictures of him with like six girls in Vegas. Oh yeah, dude. I'd get all these pictures and be like, thank you, me like crazy. Bro, you're the man, I love you. Do this and that. Adam's like, this is why I do what I do. I do. It was, yeah. A little bit of me living vicariously through and I'm not going to lie. So it was pretty funny to watch. But yeah, no, we had like a little protocol for getting ready for, which was very similar to like getting ready for a stage. Exactly. Yeah, same thing. Muscle billies, full, lean, dry. And I wouldn't, you don't want to be so, you don't want to be so depleted. Like you were saying, that's why you were saying, you know, why the increased calories leading up to the last, and he could do that literally actually just the last like five days, surplus, right? So you could be depleted heading in and then the last three to five, I would start bumping his calories to fill up all the muscle billies and it makes a world of a difference on the way you look. That's super awesome. Look, if you like our information, head over to mindpumpfree.com and check out our guides. 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