 Our next caller is Andrew from Georgia. What's up, Andrew? Hey, how's it going? Good. What's going on? Good. So I've been a trainer for just under a year and I started chiropractic school About six months ago. So since I started school, I haven't been able to work out as much as I did before And I'm just sitting in class a lot studying most of the day. So I've been putting on some extra body fat And about two months ago or reduce my calories cut out a lot of the junk food I could eat And I've been doing about two to three full body workouts a week, but I'm still seeing the fat Come on. So I was just wondering what you guys would recommend for Changing training style or frequency or just focus more on nutrition Okay, what one of our programs are you following Uh, no, well, that is your first problem Your first your first problem, right? I would go I would go maps anabolic There's a dumbbell only version in there. So follow that But honestly that the thing you can do that'll have the biggest impact is your nutrition That's like adjusting nutrition rather than trying to burn more calories or add workouts To make up the difference and oftentimes people like oh, I you know, I reduce my calories, but they don't really They're not tracking or they don't realize how much they reduced them. That'll have the biggest impact There's I mean cutting your calories appropriately will do more to get you lean than adding additional workouts at this point Another suggestion. So this is actually close to home for me right now In fact, Katrina and I were talking about this last night. She was like Adam your fat still So I've been I've been intentionally trying to lean out. So I've tightened my diet up really well I'm consistently training about three four times a week But I cannot I cannot get over how sedentary I've become over this last year And I think that was a lot of work with a job is is changed to I have a commute now I sit at home a lot And I just I'm not getting the regular activity that I was and so even though my diet is cleaned up and Looks ideal as far as the balance and I'm not over consuming I'm still not eating in a deficit enough for my body to really lean out But then I'm also in this crazy predicament of wow Well, I'm not eating very many calories if I reduce my calories much more than I'm also gonna have to I'll be missing my protein target and I want to maintain my mass So it's become very important for me to make sure I get out and get like an hour to two hours of walking throughout the day And so, you know, that is a must for me. Otherwise I'm not moving enough To really drop and lean and I'd have to reduce my calories to a number that I don't like I don't like being in the low two thousands for a guy my size I should be consuming a lot more calories than that So I've just opted to make sure that I get out and get that hour to two hours of walking every day So that may be a suggestion depending on where your calories are. So I Would I would want more detail if which way I would drive you? I mean you could potentially I don't know you could be eating 3,500 calories and I'd say well then Andrew Let's just reduce your calories by 500 calories and I bet you start to lean out But if you are like me in the mid two thousands Which isn't very high for me as it is and I'm and I'm training and I want to lean out I don't want to go down to two thousand. So instead I'll pick up more activity. So where would you say you are? I? Know a couple years ago. My maintenance was around three thousand And I dropped I think I'm around like 2,700 right now because I didn't want to drop too much because I'm got that hard gainer type of body. So I was worried about this Losing muscle because I'm not eating enough, but Yeah, right now. I'm probably around 25 to 2700. So very similar predicament as me. Yeah, what is your macro ratio look like? Um Like one-to-one for protein and body weight, so I'm trying to get around 200 grams of protein and then Like 20% fats the rest carbs. Yeah, how tall are you and how much do you weigh? You said to six four run 200 Oh my god, you're exactly me. Okay, you're literally your body. Yeah, your body type Your your your current calories and your current problem is the same as mine, right? Like literally right now and so the answer for myself that I'm doing is just that I don't want to I don't want to cut any More calories than where where you're currently at or where I'm at and so and I know that I'm just sedentary And so I don't know if you look back just like a week or two You'll see on some of the old episode will just recent episodes. I'm wearing my Fitbit again I was doing that for the last two weeks. I wanted to get an idea of where I was I don't know if you use tools like this. This is where I find this extremely valuable and I'll look at it and go Oh, wow, it looks like for the last two weeks. I'm averaging, you know 3,500 to 6,000 steps a day on average. So then right away. I know okay Well, my new goal is I just got at least get 10,000 every day Some days that only requires a half hour walk some days it requires an hour and a half walk So I think that's a really good place for you to start if you want to see yourself leaning out without having to Significantly reduce calories Gotcha. Yeah in your weight training like so you do what two to three times a week and is it total body full-body workouts? Like what does that look like? Yeah full-body workouts just dumbbells at home And since most of my classes are just online. So sometimes I've split up my workouts do a little bit in the morning finish in the afternoon Yeah, so I mean in terms of muscle preservation Like really focusing on your strength training and keeping that going with well, we always suggest our best program for that is maps anabolic And that's something that I would definitely suggest in terms of like also You know adjusting your your calories making sure like the nutrition part is solid because that's really what's going to control Most the body composition but to preserve muscle You know to stay to stay in that strength training phase would be ideal Yeah, all right, Andrew. We're gonna send you maps anabolic if you don't have it. Okay. Yeah, awesome. Thanks so much. No problem Man, thanks for calling. You know something that's that a lot of people don't realize is The type of volume and training that requires you to build muscle is Not at all the same kind of training of volume that is required to keep muscle Mm-hmm. You can get away with way less training to maintain your physique. That's that you did Yeah, so well if you're like pushing your body and you're building muscle and building strength and then you're like Oh my gosh I'm so busy because of work or school or you know other Circumstances and you back off on it. I mean you could literally cut your volume down by half and you'll probably lose minimal Strength and muscle. I mean keeping muscles a lot easier than building it. He's literally in the exact same position He's not as big as you though. He's only 200 pounds. Yeah, he's a little leaner So he's a hard gainer. So for sure it sounds like I mean if you're at 200 pounds 6 4 So I'm obviously I'm more like 230 and 6 6 3 so I'm thicker more so he's probably Concerned about reducing calories just like I was you reduce calories on a guy like that and He's gonna drop down below his protein intake for his muscle. He doesn't want to lose that So I just was literally having this conversation with Katrina and I was like man I'm normally would be leaning out based on I know what I'm eating I know where my my maintenance from is but it's just I'm not being sedentary. That's the hardest thing It's a it's a motherfucker deal with and people don't you don't you don't calculate it like this You don't think about you know we in your head if you if you do a hard training session Let's say four or five times a week. You're like I'm active. I'm active Yeah, you think that way, but what you don't realize is that one hour of hard training may burn 400 carry you so far hundred calories or so it doesn't matter where in 10 hours a day You're sitting well my where I'm getting out here is you know 6,000 steps of walking in the day Okay, which is probably a good hour and a half to two hours walking ends up being more calories burn in just that so You're you you don't really compute that or realize that when you're when you're training you automatically just assume You're an active person. You just have to be extra conscious of any opportunity to get up move around That's right and that's really got to be it