 And then we got the little cross-trip. I don't know if you guys know, but we like to jump rope from time to time So this is the rope that We are recording Hi from Medellin, Colombia We've only got two more shows that are gonna be live from Medellin, Colombia. Two? No, three. Three more. No. We have this one. Oh, yeah, two more. Three more. Yeah, this one and then two more after this and then Where's the next one gonna be? How are we gonna do that? Oh, I don't even know. I don't even know we're gonna do Ask the Zendudes separately. Maybe we'll take turns. I don't know. Yeah Or maybe we'll be in the same place for the fourth one if something goes through Like Lost up Bruin, lost up Bruin Bruin it up. Ladies and gentlemen, welcome back to number uh episode number 12 of Ask the Zendudes You ask the questions. We give you the answers and hopefully provide you with some smiles along the way Um, that was nice. That was beautiful. Dude. Did you like that? Yeah smiles along the way smiles Maybe a chuckle or two. Oh chuckle a chuckle. Listen, you can't you can't guarantee it, but that was a chuckle That was a chuckle. Meetups coming up In uh three weeks. Oh, yeah guys. Okay. So meetups check this out I'm gonna I'm gonna list them off first one this Saturday in Medellin, Colombia April 29th. See you dial Rio 12 p.m. We will be there in front of the art building come stay. What's up? We'll be dressed and you know, probably all black and uh, we'll do big smile on our faces Yeah, and then do the thing tanks. So look for us. Look for us the other meetups We got May 31st Wednesday 5 30 p.m. In Philadelphia All these links by the way if go to zenduid fitness our zenduid faith Facebook page facebook.com Let's do a link and uh, then uh, new york Saturday june 3rd 11 a.m Um, and then boston june 7th, which is a wednesday 5 30 Check out check out the link for the details of where they're going to be Someone asked a great question though. Someone was like dan, what if I don't want to jump rope? But I just want to meet you can I come kick it? Absolutely. Yeah, this is not like this is really just a meetup Now i'm gonna say i'm gonna bring my rope. I'm gonna bring my music So if we want to do a workout and people there want to that's totally fine It also can be just like a meet meetup kind of thing where we get there And I just get to meet all you guys and we get to interact and have fun and then go eat some awesome food So get ready first three people at any of these meetups in person at these meetups In person not like invaded you not like you signed up for it like face to face first three people get cross robes For free berry freeman VIP bedroom member also known as be free be free Be nasty 2.0. That's right Berry asks any advice for people like me who are looking to transform and lose 100 plus pounds over a year That would be different for others who may have a shorter term goal Brandon go ahead my man We really want everyone to grasp fitness in the same way Whether it's someone who has a long way to go or someone who's just trying to maintain where they are right now And that's that like this is going to go on forever, right? So don't try to like go Super hard do something unsustainable like putting yourself in like a huge calorie deficit never eating like any foods that you like instead Just every single day Get yourself in a calorie deficit Until you reach your goal and move your body You know at least like three to five times a week in addition Yeah, man. I mean and my additional advice for that would just be it's Okay, one thing that actually is a little bit like tangible and helpful that you might not have expected us to say Use the scale because the scale is going to be your friend when you're losing 100 plus pounds And I say that because berry you stepping on the scale and let's say you start at 250 and you get down to 230 That will give you a confidence boost of like, okay I'm a fifth of the way there the scale we say the scale doesn't matter because it only fluctuates Like it can fluctuate up to 10 pounds up or down in a single day So if you have to lose 10 pounds screw the scale But if you have to lose 100 pounds, it is a good marker for like, okay, I'm a third of the way there I'm a I'm three quarters of the way there Other than that man, I would I would just totally agree with brandon You can't especially if if you're gonna if you have to lose 100 pounds It's gonna take you longer than someone who has to lose 30 pounds So therefore it can't be a experience You can't expect to cut out all these foods that you like and get there because dude It's gonna take you at least a year to lose 100 pounds. Very you can eat french fries. Yeah, you can Yeah, I know that scares you But you can eat french fries because I understand that if you cut everything out Then you are going to be miserable and then as soon as you lose that 100 pounds You're going to gain a ton of it back because you're going to fall into like eating these foods again It's not about it's about being consistent man. It's about being super consistent and still just Tracking the amount of food you're eating And you know understanding that there's going to be hiccups along the way but consistency is the most important I want Barry to compete with himself. Barry. I want you to look in the mirror every morning and be like Let's go. Today's the day. Today's the day. Thing or not. Today's the day. Every single day is the day Understand that you just win every single day and they stack on top of each other. Go on a feed. Let's go. That's right Andrew Joseph asks If you couldn't do zdf, what would you want to do as a career? Oh, that's agree. I know exactly what I want to be. I want to be uh I would like to be a sports psychologist for the new york next I'd be a professional dancer like if I could if I could be one thing Like my biggest ultimate dream in the world is to be a professional dancer shannon asks. Hey guys Hey, shannon, I'm wondering if you can tell us what the correct breathing technique is for jumping rope and other exercises in your program Breathing is into the nose and out through the mouth. And when should we inhale exhale? Go ahead, Brandon Into the nose out through the mouth you should inhale when you are doing um It depends on what exercise you if you do a body would exercise is like whenever you're doing the So whenever you are contracting your muscles, I would say Be breathing out and when you're sending them breathe in and it's kind of complicated to think about so Really in general just continue like a good breath flow through through your nose out through your mouth And then when you're jumping rope, I know dan has a specific cadence to follow I just I actually do like a boxing type breathing Which is a little different from like what we've talked about in the past We're like I breathe in really fast and like deep through my nose and then kind of spit out the air and like small like small amounts of air and that allows me like I don't just kind of Calm my body down. I don't know how it works, but it's really helpful for me And then you can tell me do mine's just like simple like breathe in through your nose out through your mouth Counting each breath one to five and then just repeat that focus on being the present moment Alex asks So I've been cutting down on carbs after I saw in the simple meal system that endomorph should limit to 25 Then in terms of how everyone here is sorry, I'm just going to paraphrase this guy's More important muscles should you So basically guys what Alex is asking is he Is more of an endomorph and what we recommend in general the general recommendation for an endomorph eating Is that 25 percent of their calories is carbs? It might be a little bit higher if you're someone who's like a mesomorph or an ectomorph However, what really is he's talking about is if he wants to build muscle should he increase those carbs My personal take on that is that you do need carbs to build muscle But you shouldn't have to increase your carbs like an insane amount dude if you want to increase them to 30 That's fine protein is going to be the most important macronutrients. So make sure you're hitting that number every day Having said that you should still be eating carbs because carbs are needed to build muscle I hope that answers your question and also Increased the total amount of calories you're taking in as well Like those carbs can like make up those additional calories But make sure you're doing it because you need to be in a calorie surplus if you're trying to put on mass Big Does dojo stand for something? Where did that term come from? Good question The dojo stands for a place where people come to learn That's what it's about You know, it's like a we did the playoff zen dude and like, you know, all of our things are like ninja Martial arts who are like, yo, here's a dojo. Jojo's will play a safe container for you to come and learn And become a ninja a mass 11 ninja people sometimes get mad though because we released like A ninja series then a samurai series and they were like we don't like level of difficulty They were like no man like Ronin was totally the next one. So we don't know anything about this stuff We just we're just we're just messing around dojo. We know that like ninjas train in there So we were like well ninjas can talk in the facebook group. It's a dojo chris asks What has been your best method to use to say no and break a bad habit? Bad eating habit drinking not working out anything else you can think of I got a simple answer for you chris BAM sometimes you have to dig deep into the pain to really get yourself to take positive action That's what I noticed like there's bad habits I used to have from the past Like one bad habit I had was like I would constantly like Tell people about like one of my plans were for the future and then they wouldn't happen And it's almost like I find a way to sabotage myself So that's one thing I've cut out by just like digging into that pain and being like, yeah How did it feel to not have that fall through and by doing that? I just like I'm way better at that now. I like it. I like it. Maloo asks you guys obviously have a good bromance going on. Thank you Thank you But what is your couple name like brand gelina for the previous power couple that is used to refer to to as a couple Is it dan brand brand dan epimer whitstein? Is there a better option? It's a funny thing to think about during a workout. Dude. I love that man. I love questions like this I don't know man. What's your take? I don't know man. We're the zen dudes So if we're not the zen dudes then we're Then we're coming up with a new nickname for us. I feel like we just started calling ourselves zen dudes Like we're the og zen dudes Yeah, I feel like the dudes Because like the dude is the big Lebowski like when someone says oh the dude They know they're talking about the movie the big Lebowski. Maybe we could become the dudes The dudes. I mean a lot of people refer to us as the dudes. Ah the dudes, but if we had to pick from this list um Mine would be dan brand because brand dan just sounds too much like brand's name. So it'd be tough to differentiate Sure, so I think mine would be dan brand Dan brand bro hashtag dan brand dan y'all. Hello dan y'all Uh Mr. Bulcher daniel ask should a 73 year old man my dad follow a macro regimen Is it healthy for that stage? Should he's 16 age fast? How can I make it more simple for him to hit his numbers his patience? For what he calls diets is pretty short. He's 73 and sure what you mean. That can be tough That can be tough with your parents. Go ahead Um, yo, I would just put him he doesn't need to fast necessarily have him eat when he's hungry And just put him on a slight calorie deficit. So we have a calculator We always throw it in the description below go plug his numbers in there And uh, you're gonna get something pretty close so what you can start with and just have to take it week by week You know, let's have him have stacks and weeks on if he's seen results. Um Keep it going if he's not start to drop the calories out a little bit and Yeah, make sure he's whole foods also also like what's the goal here because if if you're if you're dad For example super overweight and has to lose a hundred pounds and you're doing it for his health Then definitely calorie deficit focused mostly on eating fast like everything brand. Yeah, sure. Sure. Um, I guess I just assumed that he was overweight But if he's not then definitely I guess my thing would be like if he's not like what's the goal here because like I don't think People who are personally like I plan on being shredded and in shape until I'm very old But when I'm like, I'm not saying 70s crazy old, but like 70 I'm going to be a lot less focused on having a six pack and just like my overall health So I just think that's something to consider in line with what we also said Gerardo asks, can you just do the thing? Can just can you just do the thing even after the program? You what if you run into a plateau basically Gerardo's asking how what do you do to break plateaus? It sounds like I don't even think Gerardo's in a plateau right now. I think he's just like, all right I got shredded. What do I do now? And the answer is you just put it on repeat man Just like go through the program again And if you want to start to make your own workouts, you can do that as well But it's just part of your lifestyle now So like they're you just have to continue to try to make things interesting maybe try different ways of training Like I'm doing boxing right now and obviously dances. So Just keep trying to have fun with it. Yeah And I would also say like if you're running into a literal plateau like your body You have weight to lose and it's not coming off I would say eating a calorie deficit and then one day a week make sure that you do a refeed day where you eat Um, about 150 of your calories and macronutrients. So you overfeed that's going to keep your metabolism Firing at the level it needs to so you can continue to lose body weight when you're in a calorie deficit the rest of the week Corey asks When you're in nyc will you try to connect with kasey nice that slash and invite him to do a collab video jumping together That's a great question and I would say yes, except I have very little time And to be totally honest kasey's a little bit inaccessible I know that could be seen as like an excuse like well dan. Did you email him? No, I personally have not Um, but yeah, I think right now Our focus is on connecting with people Who are a little bit more reachable and we can do we can actually set up videos and do them right now Um, but this question now makes me realize dan You should just email your mind as well does email. Thanks gory. Send them a jump rope to mail time. Ah, yeah, it's true Does he still do that on his new blog? Oh, yeah, nice. Hussein asks. This is a weird one. I like weird I like it weird. Mm-hmm, but here it goes just sex count as exercise brain good Uh, if you're getting it in For like six to eight hours straight. I would say yes Otherwise My dude, how long how long you going for if you're going for 10 minutes and no if you're going even for like 40 minutes I would say that's you know, you get the blood flowing a little bit But you got to be going for multiple hours if you want in my opinion If you wanted to take the place of regular exercise, I think it depends on what we're considering exercise I think sex is a great way to move your body and moving my body like to me is exercise So now exercise simply to me again means moving your body So does it count as exercise? Yeah, I think sex totally counts as exercise Does it count as being able to replace jump rope or going to the gym? Absolutely not. Okay, so don't think that you can just Sex your way out of going to the gym Although what I would recommend is have lots of sex because sex is really good for you It's healthy for your brain for your body and do the thing. That's my recommendation Dude, Hussein's gotta just like be picking girls up over his head. Just doing Just doing squats. Yo girl, I want to have sex, but only if I can hold you up Wolfie dragon asks any advice where to pick up some hot girls when I come over to florida next year That would be interested in a 40 year old man 47 year old man get on tinder wolfie. All right. Wolfie Dude, just come over to the u.s. And use your charm and like your awesome self dude Just start talking and like girls are gonna come just be yourself, bro Girls are gonna come up to and get on tinder. Yeah and get on tinder. Jim asks Tips on how to get enough calories when you're on a tight budget It's supposed to be eating 3000 calories a day I'm struggling to make that as I don't have a lot of food. Go ahead. All right You should go get a giant Costco tub of peanut butter because nuts Nut butters obviously have a ton of calories in them. They're super calorie dense So if you can get a huge tub, maybe take that nut butter Throw in the blender with uh, I don't know some some milk. I mean for almond milk If you get it at a discount store, I think you can still pretty cheap. Maybe some almond milk um, and uh, get yourself uh Some protein It's a pretty high calorie meal right there also Rice beans and eggs rice beans and eggs dude. I go. I actually want to eat rice beans and eggs right now That's part of the reason I said dude. I'm planning to eat some band-aid bicep tonight. Oh, yeah Oh, I'm going there. Oh, yes. Yes, doctor. You bastard. That's your own Really? I'm going there. Well You know, I've been doing something different lately. I've been eating breakfast around like 9 30 in the morning And then I don't eat again until like Seven at night and then I eat my dinner then I like that like a mid You're like kind of fasting but kind of not. Yeah, and I'm not really I'm not doing intermittent fasting but like I don't know my that's my Digestive system just seems to like that because in the morning that I've been really hungry and then I just like Eat like four eggs and one of those you've got rapes which is probably like a 400 calorie meal. It's not that big And then I'm just good feel good for us until the evening. Yeah Somebody consider Dude, yeah eggs rice beans eggs rice and beans You're gonna get a lot calories that you're gonna like and you're gonna hate your meal Yeah, tuna too Stephanie asks So I started with intermittent fasting and I'm really liking it But I'm confused about the cheat day am I refueling by going up on my calories to my regular need Do I just stick with my deficit if I'm doing okay down seven pounds? So I'm motivated to keep going nice. Stephanie. Good start. Good start. Keep going and be consistent Even on the hard days you have to be consistent when you're not losing weight as fast Girl, keep doing your thing. Go ahead and you kind of answer this earlier When you talked about like being in a calorie deficit six days a week And then one day a week eating about 150 percent of what like your normal calories are so I'd recommend that. Yeah, if you're eating in a deficit like There's something about I wouldn't by the way cheat day is just eating like you wouldn't eat your maintenance calories you would eat like 500 to a thousand calories over Your maintenance calories. Okay, so that'd be like a thousand probably a thousand to 1500 calories over your calorie deficit just to clarify Yeah, don't I wouldn't stick with the calorie deficit because eventually you are going to start feeling tired And fatigued from not eating enough because you're again your energy balance is off You're burning more than you're consuming. So eventually that's not going to work So we do recommend doing a refeed day once a week. Rami What will happen if you take protein without exercising? Well, we all I mean, obviously you're going to shrivel up and die I hate to tell you but you're gonna die. I'm pretty sure If you're a guy your testicles fall off Yeah, and dude your hair turns not even gray It turns white protein is just a macronutrient, man. Yeah, what would you have? What would happen if you ate a chicken breast without exercising? It's just protein So to answer that question to be concise, man Dude, you have to eat protein. So if you have some protein shake, that's fine Just don't eat a bunch of like shakes and supplements if you're not getting your protein through food And also if you're not working out Just think of protein as brand said as a macronutrient that you have to hit my friend Stephen asked what is the main purpose of the four week challenge? Is it to increase fitness or to lose body weight? Both We want you to increase your fitness your endurance your agility your athleticism and Lose body fat if you need to if you're unhappy with where you're at Then keep eating maintenance calories do the exercise to build your fitness and get more toned. Yeah. Yeah Donald asks Dude, I haven't been saying that Donald asks my dudes. What are your favorite spots to skip rope in austin, texas? You do to stay classy. Thank you. Thank you Dude, we'll definitely hollow out you man when we're in austin texas next We'll definitely make our way back there at some point favorite spots. Do you have any favorite spots? Oh, dude, I would just This isn't very cool thing to say, but dude, I just always jump rope Uh in my building It's not a very fun answer the hope graffiti gallery. I've made a bunch of videos there It's my favorite place in austin texas. There's graffiti everywhere There's a great view of the city You can bring like, you know a little wine and cheese there have a little picnic or you can exercise Or you can exercise and then have a little wine and cheese while you look out over graffiti You know, you know, Michael, how can you drink a beer? How can you drink beer with all those empty calories? Michael, let me tell you how I do it. So I open my mouth up I open the beer up. I pour the beer. Yo, Mike. Come on, man. It's uh Drinking beer is enjoyable the same reason Why we uh, you know consume marijuana sometimes, you know, yeah, actually not the same reason kind of the same reason Listen, it's just it's enjoyable. It feels good to relax and have a beer and if you do in moderation, man Like it's definitely something that could fit into your calorie macronutrient budget That's not something you have to stress about. Yeah, Michael. I remember The substance is never the issue alcohol is not the issue abusing alcohol is the issue Sugar not the issue eating too much sugar is the issue Matthew, how do you avoid copyright strikes for the movie scenes that you guys use in your videos? Please help. I'm not going on Matthew. I feel like we've already answered the question I maybe we've maybe me do if he's posted this a third time we just haven't then thank you for being persistent Um Matthew asks, how do you avoid copyright strikes for the movie scenes that you guys use in your videos? Please help well, we actually don't avoid we don't avoid them if we get them Or we just like uh, we don't monetize a video Or we're using less than 30 seconds of the video Whatever movie it is. Yeah, you're allowed to do that. Yeah It's time for this one south Yes, but that's it. Sponsor Sponsor this company all of our sponsors are from france. Yes It's probably the worst french accent. Yeah, dude. Sorry french people. Sorry guys Sponsors all right First talk about the protein powder from athletic greens I've been using this every single day in my shakes with some frozen fruit some bananas some organic peanut butter and almond milk Yum, it's linked in the description below and help you get some grow your muscles. So take it athletic greens This is the green juice we take when we don't have vegetables and fruits readily available to us And we also just take an addition to our vegetables and fruits sometimes because we try to get you know Actually energy actually new system boost et cetera, et cetera. It's like a vitamin on steroids. Yeah And then we got field cross for I don't know if you guys know but we like to jump rope from time to time So this is the rope that we use. Yeah, and if you want it, it's linked in the description below for 10% off You want it? Ladies and gentlemen, we would just like to say thank you for joining us on this journey of another epic ask the zen dudes Um, dude, we got only a few more shows here. Let's rock it bro. Dude. One thing one thing. Yeah. Yeah close was uh you guys If you want to listen to this show like if you're busy sometimes you can't watch the video I know they're kind of long go subscribe to our podcast And I'll link the below in the description because you can listen to them and like do whatever you're doing Like commute to work or go for an afternoon walk and you don't have to watch and keep your head down You know sometimes not safe. Um, yeah Yeah, that's it. Subscribe to the youtube channel dosis