 All right next question is from truly interesting. I'm training training for the firefighter Academy I'm six one and a hundred ninety five pounds and I've been following maps and a bollock Which program should I choose next and should I be at maintenance or at a boat bulk? I need to train for a lot of running with 75 pounds of equipment. Oh easily two programs I would recommend to this person performance maps performance map strong Map strong could be good so could a OCR maps OCR Those three programs are gonna give you the kind of fitness strength Mobility and agility that you need to be a good firefighter Maps performance just generally across the board is probably your best bet. We created that program Literally to improve. Yeah build muscle burn body fat, of course But really to improve someone's ability to move yeah to climb to jump to squat to lift to twist Just stronger and better all of them and it's really one of you I think it's the only program with an explosive phase where you actually work on explosive power Which will also benefit you definitely benefit you and I bring up strong mainly as You know follow up to to maps performance. I think maps performance is great at You know reinforcing stability amongst all your joints and really getting you familiar with all these different planes of motion and Very efficient and strong and then explosive But why I think maps strong would be a great follow-up to that is because of the fact that you're talking about 75 pounds You need to carry and you need to do this with endurance and the work sessions really address that we even have Sandbag shouldering and certain moves like that that would really emulate a lot of what You'd be experiencing. You know going into the fire Academy. So that's definitely one of those. It's unconventional There's lots of functional lifts in there that challenge you which will you will definitely translate well To to what you're pursuing. Yeah, I would probably take this person through performance first and then into strong I think that you can't go wrong with either one of them I think that performance is a good job though. We address durability in there So there's that there's a phase in there specifically for that. So that sets the table really well I think to transition in a strong and then into a dress diet, right? So you asked a question about should I be at a maintenance or a bulk? I think either one of those programs that you go to from anabolic are probably gonna put more of a calorie demand So I would probably put you whatever your what you think is maintenance right now I would probably if I was coaching you when we transitioned into the one of these next two programs I would also bump your calories calories slightly. Yeah, but from a performance standpoint, I would not go into an aggressive bulk Here's a thing. No, not aggressive But I would this is a great time to add calories because they're going to be moving with you the program the program is more days a week There's more demand on cardiovascular. There's more volume in both those programs So literally I'm adding calories not because I'm trying to bulk or gain weight But because you have more demand. No, I agree with you. That's that's what I'm trying to say I agree exactly with what you're saying and what I'm gonna caution you against is because when people say bulk Oftentimes I mean gain lots of weight. Okay. Don't do that. And here's why Even if you get stronger in the gym that doesn't always translate into better performance outside the gym because What you're dealing with is a strength to weight ratio. Okay That's what's most important in the real world when you're moving your body around and doing things that require You know that that may be required of a firefighter So if you gain 15 pounds of weight and get five pounds stronger on everything Yeah, you're stronger in the gym, but you're actually weaker In ratio to your body weight meaning if you need to climb or move something or move your body You now have lost performance You want a really good like a gymnast if you look at a gymnast, for example They have tremendous strength to weight ratios for the weight that they carry They have incredible strength. And so that's why they can move the bodies the way they do So as a firefighter you want to have some muscle for sure Especially if you're picking up other bodies But I caution you against the aggressive bulk, you know a big heavy bulky Firefighter is gonna you got to move your own body Most of the time you're gonna exhaust yourself a little more and make yourself less effective So the what we would do like if I was coaching you nutritionally is the goal for me would be Can I increase calories and not see much fluctuation on the scale? Like that would be a perfect world perfect world is okay I know i'm about to send you into a program that is going to require More demand on calories than the the previous program. We were just running maps anabolic So I want to bump your calories 100 200 something calories a day right something small nothing major And then the goal is you know, you're maintaining your weight now If you're losing then I get to add more calories because I kind of want to keep you hovering around that 195 but then slowly be able to increase calories. That's a perfect world Perfect world is we're increasing calories really slow and you're also Maintaining your weight about it and then when you know you've over Increased your calories is if you start putting on one pound two pound every single week you need to back off and go the other direction