 Our next caller is Amanda from Washington. Hi Amanda, how can we help you? Hi guys. I have kind of an interesting story I feel like. About six weeks ago, I came back from a six-week-long training with the Army and I lost a good amount of weight with that. Probably 10 pounds and I started out at 134, so 10 pounds less than that. And I didn't actually get to finish the training, so I want to go back. I have unfinished business, but because of that weight loss, when I try again, I want to have a lot more weight, mostly muscle and I don't care if some of it's fat too. I just need to make sure I can still keep my run time up for this training and then just maybe gain some more stability and durability because another thing I noticed with this training was my knees got quite inflamed. We did a lot of kneeling with our rex sax on and I've been doing maps performance and I've been back for six weeks and I could just now do walking lunges again to touch my knee to the floor. So it's been a long road of trying to heal up, but like I said, I want to try again. I'm pretty committed to it, but I want to see what you guys have to say for making it a little safer. Okay, so you want to get a good run time and you want to continue to build muscle. What's the run time specifically? What are you looking to maintain? Right now, my run isn't a problem. I need to do a 40-minute five-miler, so it's just eight minutes a mile and that's fairly easy for me right now. I could do a 37-minute just even if I was sick. So just set up. Okay, so you want to be able to maintain under 40-minute five-mile run, but you also want to build muscle and strength. Yeah. Okay, you could probably maintain that by doing that particular run twice a week. Yeah, once or twice. You know, twice a week I would do the five-mile run and then twice a week I would do or maybe three days, but probably twice I would do heavy lifting and I would increase calories, make sure your protein intake is really high and that should be the right recipe. I don't think you're going to lose your run time if you maintain those two days a week and that leaves enough room for you to do a resistance training program that'll help you build muscle. I think performance is perfect. You mentioned knee inflammation. You got to maintain some of that agility and that mobility. You will build muscle on mass performance. It is definitely a muscle building program. It's just muscle building in a functional way and I think that's what you need. So I'd stay on mass performance and then try what I said. I think you could even do, if I were to do the running, I would go three days a week, but it would look like this. One mile on one day, that's it. So just one mile fast, which is take you seven minutes to eight minutes. Another day in there, it would be half the total mileage and then only one day a week would it be full. So you're not running that much. And then what Sal said with mass performance in conjunction with those, you should be able to keep your time solid on that. And then most of the programming is focused around building muscle and it would, I would toggle you back and forth between two days a week and three days a week, completely based off of how you're feeling. So if you're feeling great and bodies are spawning and we don't have any sort of achiness, I'd let you train three days a week. If a week came through and you're like, Oh, I'm really tight. I'm stiff. I'd scale you back to two, but then I would put emphasis on the mobility sessions on those days. And that's where we'd spend more of our time. Okay. With the knee inflammation, would you guys recommend trying like stepping back, doing some more like weighted lunges and trying to like increase the strength in my knees or with that? What do you think is aggravating right now? I think like assessing that would help a lot. Like, you know, with our prime program, I know we have a couple of different tests that kind of work your way through that, whether it's, you know, a tracking issue, whether it's an ankle or a hip, you know, derived issue. It sounds like it might be from you getting on your knees. Is it the kneeling, the running or the exercise? The knee over the toe kind of? Yeah, it was kneeling with a 70 pound rucksack. So that's like something you just get used to or if it's like, okay, that's just going to suck for a while. Yeah, there's nothing, I mean, there's not much you can do to prevent that aside from working on strength and mobility and your ankles and hips that might help with how you kneel. But it sounds like the inflammation is from the actual pressure of the floor. Yeah, I believe so. Yeah, so that's a little different, right? That's going to be, that means, you know, stop doing that, I guess, to help with the inflammation. But if that's what you're required to do, then I would still work on mobility because the less tightness you have overall, probably the less painful it'll be to kneel down. And no, there's some good points to that, right? I mean, the more mobile you're going to be in your hips and ankles, the more you can rely on actually the muscles supporting and so you're not actually just letting the resting all your weight on the joint. So maybe what happens right now, when you get down on the knee, you like completely are at rest and you let all your weight go straight to the patella where maybe if you have good ankle mobility, good hip mobility, and good strength in your lower body, you keep your muscles tense in that position so they alleviate a little bit of pressure. Right. Incorporate something like a Turkish get up as well so you can kind of get up and down off your knee from the floor weighted. So really try to like work on the skill of that and be able to activate your muscles properly to help support your joints in that position. Oh, that's great. Awesome. Am I reading this correctly? Are you are you trying to become an army ranger? Is that correct? Yeah. Well, it's a little different going to the ranger leadership course versus going through assessment and selection. So this is anything for the army's premier leadership course. You get a tab. So I would have something on my uniform, but I wouldn't be a forward operator shooting bad guys. Still, still, still awesome. Yeah, this is like, I think there's a theme to today, right? Women bad ass day. Yeah, quite a few of you guys. So you said you have mass performance. Justin brought up maps prime. Do you have maps prime? Because if not, we'll send it over to you. I have performance in prime. You're set then. Smart, smart. You're set then, Amanda. Just do those things. I think you'll be okay. Good. And I want to thank Adam to his pushup video on YouTube. I started out doing my perfect pushups and only being able to do three. And by the time a year later, um, after working on the, uh, suggestions that he made, I got 52 perfect pushups. That's 50 more pushups than Adam could do. Mark that up there. Adam 17 sal four. So we're doing good here. Awesome. He's made that up. Thanks for calling. Thank you, Amanda. Yeah. Thank you guys so much. Thanks. You know, uh, note here when you're, what it takes to maintain a certain level of performance is a lot less than what it takes to get. Right. So if you're already, uh, like in this example, when we were talking to Amanda, she can already run a sub 40 minute five miles, right? She said 37 minutes easy when she's sick. You don't need a lot to maintain that, right? That's why I think that's why I thought only even one day of doing the full run and then half of the run on another day and then only a one mile the other day. So you talk about seven minutes on one day. She actually sprints, uh, what, another 14 to 20 something minutes on another day. And then only one day as she hit in that 35, 40 minute and she'll actually probably see, she might improve, improve a little bit from that. So easily maintain that. And then with two or three days of strength training, she should be able to put on some good muscle. 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