 Our next caller is Harrison from Delaware. Hey, what's up, Harrison? How can we help you? Hey guys. So my question is focused around athletic performance. I'm a rugby player and a lot of the programs that I followed in the past are either focused around performance or aesthetics. And there's never really a combination of both. And obviously I want to look good. So I was just wondering if there was a way to train for both at the same time or what do you guys recommend it? Yeah, that's a very athlete bundle. Yeah. Totally. Very common question. So I'm going to ask, if you have a face like Sal, there's nothing you can do about it. Nothing. You can't, no, no exercise or diet will make handsome like Adam can fix ugly. So, so again, I see in your notes here that you're 19, you're 62 and 235. Is that, is that correct? Yes. All right. So you're, you're a big boy. If you don't mind me asking, do you know what your body fat percentage is? Or maybe it could, I can see you on camera. Can I see your abs? I want to give it a good idea. Maybe salad nude picture. No, no nude pictures. Let me see your app. Okay. So you're an athletic body fat. So your, your body fat percentage is shredded, but you're not like super overweight. You're a moose, by the way. It's a genetics. Like a trail to happiness. Yeah. You're a big boy. All right. So here's, whoa, just say, whoa, Justin. All right. So here's the deal. Okay. You're 635, six, excuse me, 235, six, two, you're a big dude. Okay. Your, your body fat percentage isn't that high. Means you got a lot of muscle. If you just got a little leaner, I think you'd be, you get the boat, the best of both worlds. In fact, a little leaner, you don't have to get shredded. Honestly, I think if you drop like 4% you'd see your abs and you'd be very happy with your aesthetics. This is more of a diet thing than it is a exercise thing. I would say cause rugby is such a physical strength focused sport that if you just train for performance and rugby, you'll have the muscle, you'll have the shape. All you gotta do is get a little leaner. I mean, literally I think 4% body fat loss, you'll be totally fine. And honestly, all you need to do to, to get there is drop your calories by about 500 calories, probably a day and monitor your performance, make sure it's not such a big cut that your performance declines and then watch yourself slowly get leaner. And as you get leaner, the aesthetics are going to show up. Well, if you're anything like me and you've stuck with performance style training forever, and then all of a sudden you get yourself into like a hypertrophy phase where, you know, your focus is more on like higher reps and, you know, you're isolating movements. It's going to add a whole new stimulus to your body that you're going to respond to. So, you know, that's something too to consider is like really just implementing that plan for, you know, a few months, even to just like shake it up and give your body a whole new stimulus is going to do all kinds of new things that, you know, you're going to benefit from. I mean, we wrote the sexy athlete bundle for this exact question, though. I mean, that's, that's the programming, what it looks like. And then to kind of Sal's point, I would pick days when I don't need to go and perform on the field or if you've got practice, I would pick days where you are home or off and make them low calorie days and that'll lean you out. So low cal days on days that you don't need the fuel or athlete, let's say you, you fuel your body for practice or feel your body for game or wherever we're at in the, in the season, you feel your fuel your body for that and then post afterwards, you know, lower calorie restricts. So put yourself in a little bit of a deficit and you'll lean out because again, you probably do have the physique right there. You're carrying just a, and by the way, too, if you were to probably to ask, I'm sure you'll get comments on the YouTube channel since Sal got you to lift your shirt up. I'm sure you're going to get plenty of comments that will tell you, you look, you look great already. He's probably sitting to like 16, maybe a percent body fat. He looked leaner, not at the most, right? You know, you drop about 4%. I mean, he's a big dude. I mean, I look, I'm going to make a guess here. You're 62, 235, 19 years old. You're probably eating a lot. Am I am I right or am I wrong? Yeah, yeah, yeah, you probably eat like a horse. So if you cut it a little bit and kept training the way you did, you know, getting leaner makes a tremendous difference on aesthetics. There's people that don't even work out, barely have any muscle to just get lean. Yeah. And all of a sudden they look at where are we in the season right now? Are we in season or we I don't I don't follow rugby. What's it where for the collegiate season, we're approaching preseason in late August. Okay, so now are you what you're yeah, what's your training look like for it? So I'm basically building up. It's a lot of hang cleans, back squats, pull ups, a lot of movements to generate power. And it's slowly getting heavier, like pushing 85% of my max for each lift at around five, four, three reps. Now are you doing now? Obviously not every training session is that is it? I mean, you're not you're not trying to max out or hit PRs every workout? Are you? No. Okay, so I mean, on on non PR chasing or non scrimmage days, I'm going to hit you locale, I'm going to drop your calories a little bit lower. If you if you don't know where you're at currently track for a couple weeks to get an average, and then set a goal for four of the days in the week, you're under calories by 500 or so. And then the only times I'm going to feed you over is when I know we're going to go after like a switch to light beer. Yeah, that's my advice. Yeah, you know, it's you know, we always whenever we answer questions, we always think of, okay, does will this person benefit from something that we offer? And can we give it to them for free? Honestly, I think I think you'll benefit the most from being an athlete at your age with the training you're doing is maps prime pro honestly to prevent injury and improve mobility. And then for nutrition, I mean, we have our intuitive nutrition guide, I think that'll help you a little bit, you could also go to maps macro.com to get an idea of how many calories and macros, but you have to fine tune it to your individual body. So I'll send you the the maps prime pro and the intuitive nutrition guide. And honestly, I'm telling you right now, if you cut your calories a little bit, and you know, Justin, you know, he made a joke about light beer, but I've trained people like you. And honestly, a young male like you active, lots of muscle. Oftentimes, it's a small Oh, yeah, it's like don't eat donuts on Saturday, it's totally like cut out the pizza on Saturdays or stop the sour patches every day or it's normally something like that I can find in my young athletes. What's what's the worst shitty food you eat on a regular basis? Be honest. Tacos, I'm a big taco. Damn, I hate to tell you I don't want to get rid of those. Another one. Give me another one. It would be racist to get rid of tacos. Let's not do that. I tell you what, cut your taco intake by a third, you'll probably drop 4% just from that. Seriously, instead of ordering, you know, five tacos over three. Are you not drinking? Are you not drinking on the weekends or anything like that? I know you're underage. We shouldn't be. Yeah, what are you doing? Yeah, yeah, allegedly. There are rugby team activities like once a week. Okay. So I know I played rugby. Shoot the boot. Yeah, I get it. Yeah, yeah, I would just it's really it's really gonna be a calving. We would recommend the training protocol, but you've got you probably have preseason. Yeah, yeah, you have you probably have programming that's already set for you that you should be following. So we're not going to deter you from what we would recommend as far as training. I've been with Sal was, you know, cut back on some of the calories prime pro to kind of prevent energy injury and stick to that. We'll send you prime pro and the intuitive nutrition guide and then just cut the calories down just a little bit and then see what happens and then send Sal a nude update in six weeks. Don't do that. He knows he wants not at all. He wants that. Thank you guys. No problem, man. Thanks for calling in. Yeah, you know, it's funny when you're just getting you're getting people to lift their shirt up. One person always had to use call for it. Yeah, you know, it's you know, it's so you know, it's interesting about this. I remember it because I was always trying to bulk right 99% of the time I was training, trying to bulk and I'll never forget you have a similar story at him. The one time I finally said, okay, I'm going to actually try to get lean. Yeah. And people were like, Whoa, you got so much bigger. Oh my God, I can't believe you built so much muscle. I'm like, I didn't. All I did was get leaner getting leaned so much for aesthetics, especially somebody like you or myself or a guy like this who's an athlete who's probably training his entire body. So he's got he's got the muscle. Yeah, he's built muscle on his entire body, whether he thinks he has or not he has if he peels down a couple layers of body fat, just define it even more. Yeah, you'll you'll see it for sure. My only thing challenge with someone like that would be I don't want it to get in the way of our progress of what's because here's a like your advice of the off days. That was very, very good. That's what I would do. I mean, he could even potentially if it's a full day off of everything he could fast, you know, to really reduce reduce the calories down right now again, we've talked about fasting not a great strategy for losing weight. I think with his he probably just overeats or just eats a lot, you know, young athlete, so probably okay for him. Yeah, yeah, I totally agree. And I and what I don't want to do is, obviously he's a collegiate level athlete. So you don't want to get in the way of him performing on the floor. Yeah, I mean, all to see what a couple abs for a little while. I mean, that's silly. So I wouldn't want I wouldn't want to ruin that. So that was my most concern would be that is okay, we can get lean right now. But I don't want to chase that so much. It's so funny, though, I've trained a few people like this, especially young men. And it's literally, normally, you have to like watch someone's food and you made a great point. Literally, it's like, oh, I just stopped eating donuts on Saturday. And I got lean. It's like, holy cow. But even a sport like that, that's so much running and explosive movement, like it always helps for you to kind of cut down a little bit so you're more athletic and sure and faster. Like I think that's a big issue with a lot of athletes out there they want to get big and be able to you know, really dominate. But you know, you need to be able to be as quick and fast as well. I mean, if Sal is right in his guess on 15% or so body fat, I mean, if he brings himself down to 10% body fat, he'll be flying. Yeah, at his side, a good athletic body fat, you got abs and everything. Yeah.