 One, two, three. Boom. It's mind pump time. Welcome back to the best fitness podcast in the universes. There's multiple universes I learned this the other day apparently there's a multiverse and we were recently ranked number one in all of them We actually did a scientific survey here in the studio with Adam and Justin and we all voted and guess who won we did We got first place. Anyway, here's the giveaway today maps aesthetic You can get free access to maps aesthetic All you got to do is the following Leave a comment below in the first 24 hours that we drop this episode Do that and subscribe to this channel and turn on your notifications If you do all those things and if we like your comment will notify you and you get free access to the bodybuilder inspired maps program called Maps aesthetic. Also, we got a sale going on right now 50% off maps anywhere. This is a workout. You can do literally anywhere requires no equipment Still phenomenal for muscle building and metabolism boosting and our fit mom bundle is 50% off Which includes maps anywhere maps anabolic maps hit and the new and the intuitive nutrition guide Okay, so it's already discounted because it's a bundle But you can take an additional 50% off if you're interested head over to maps fitness products calm Click on one of those check it out and then when you sign up make sure you use the code November 50 for that discount. All right, here comes the show I know I said this on the like a last episode about the sled But I am such a comment. I'm so converted now Justin. Yeah, now you're an evangelist, bro It's you know what? It's I tell you what you starting your leg workouts with the sled is so it's a great way to start your workout Because so easy on the joint. Yeah, so easy on the joints and then I get into my squad I did today I did I only had 40 minutes to do my workout Started with the sled right into squats and I felt phenomenal and I get everything moving It does and I'm building muscle as a result I'm convinced it has to do with the lack of the negative portion of the rep Mm-hmm allows you just to focus on the positive which I think requires less I don't know less mobility when the pressure and the joints is You know substantially lower So it really does help to kind of just get the muscle activation portion really fired Yeah, now I want to ask you this because we have a sled here in the studio and there's two sides to it one You're more upright when you're driving it. That's easier. Uh-huh the other one you're down lower when you're driving it Tell me the difference between the two because I noticed obviously the it's harder Well, you're gonna get more science to get more glute engagement on the lower one than you are on the upper one It's just a great The upper if you think about the angle that you're hitting when your arms are up on the top You're gonna get more hamstring and quad drive off of that and you get all the way down like this You're almost like you're doing like a stepper. So you're getting this We're basically in a bear crawl, you know at that point too, and that's why it's it's such a different feel to that's where like I Take somebody through just like crawling patterns and it's it's interesting to watch You know certain people like like for myself like it's not really that hard But you'll take something that doesn't ever do any kind of crawling pattern and it's like the most difficult thing You ever made him. Yeah, I'm so mad that I didn't know that I really didn't discover this During my trainer years because it's an appropriate is very rare to find an appropriate exercise That is effective for beginners. Yeah, and for advanced because I can put yeah almost anybody on a sled Not everybody but almost anybody with no weight for example and have them do that and they might not be able to squat They might not be able to to do a lunge. They might not be able to do anything else But they can push a sled Yeah, and then when you're advanced obviously just load it and you push heavy load and you get great benefit It was my favorite tool for when I had You know advanced stage clients too like I would I would just have them driving the sled Yeah, because they could go at their own pace and the thing is they can stop and kind of back off like when the pressure gets too Hard and it's not like, you know, you're in this awkward position now where you're compromised or something with the barbell So that was a great thing, but you could also pull it too. That's you know another amazing Way to use the sled and and activate, you know your posterior chain That's one of my favorite ways to use it that I'd never seen anybody doing like so and not facing the sled and you're walking Yeah, and I actually do it I do it different I see a lot a lot of people I see pull it that way and they use it for a lot of more back like back I know I've done that with just before we're like we're yanking or rowing it So I actually like to slow drag it and sit my ass down at 90 degrees So I sit in the squatted position. It's just it's a pure leg extension and I walk backwards slow and control Pushing your heels Yes, you get the most nasty leg pump from doing that doesn't take a lot of weight to do it Love that super functional and if and you're literally doing a leg extension I mean when you're you're squatting your butt down at 90 degrees and then you were just walking backwards And it just pumps the shit out along the lines of health I read did you guys read that article that we got in our group thread the one about what ages is appropriate Oh, yeah digital. We've had this discussion multiple times on the show. Well, they're they're saying they're getting closer to The like obviously all the research and there's not a lot of research. Unfortunately, because it's a really new thing Yeah, it's only I mean the last what 15 20 years It's been that it's really this generation right now that are coming into, you know early teens or preteen years Are the first generation that was born with the iPhone, right? So everybody else it was introduced later So we're starting to gather more data around okay What are the positive and negative things around allowing kids to use these tools at a really early age? And according that article, they're saying 11 is where they start to see a well I'll disagree because they said there's positives and negatives to starting at a young who conducted this study It was a part of Facebook Behavioral, I don't know who actually funded a robot these behavioral scientists are the ones that are doing the research It was not a social media company. Okay, but they showed they said the negatives were Good question though, but they're they're less they become less empathetic online So if you start at an early age, you're less empathetic online You're more likely to be around online bullying and to contribute to bullying Searching because you're on there inappropriate content and then the positives and here's where I disagree the positives say that they're at younger ages more likely to engage in civic and societal like kind of problems and problem solving and duties Just what I want my fucking 10 year old They need to be concerned with the problems of the world. Well, it's not immediately that okay People need to understand how stressful that is to a 10 year old. It's stupid You you're when you're 10. Oh shit when you're 15 or 16 or 18 And you're seeing this global issue or this complex problem that you literally can do nothing about Like there's nothing you could do about not only that you're not seeing anything You're being fed a narrative At 10 years old 11 years old then all of a sudden you become 16 and you become this huge activist about something You really don't know shit about but because you've been reading it on social media You think you're an expert sounds good to say that is what and then and shit I think that's a lot of our damn problem right now is that you have these these kids that were 11 12 13 years old just five to seven years ago And they have been fed with this this bullshit narrative that they just read on facebook or instagram And they're not told what they can do like because if you're 11 and you're reading about climate change You're what you what you can do what's within your power is to Consume less You know recycle that kind of stuff, but that's not what's happening and 11 year old seeing this and going We I need to like protest. I need to write all these things. I need to get angry I need to be stressed out because there's nothing I can do about it Yeah, okay, we grew up towards the end of the cold war. Okay Could you imagine if we were inundated with the challenges of the cold war at 11 years old? I couldn't imagine how stressed out. I think god. They kept that stuff from me And they kept it from you mainly because we didn't we weren't we didn't have media in our face They could have you didn't watch the news at six o'clock your dad did like I was I was playing with my friends I don't give a shit about the news, but if I'm on instagram and social media all the time I'm constantly seeing it so I don't think that's a positive at all I don't think your kid should be hit and hammered with global big complex issues I think they should be taught the stuff that they can do now, which is like, hey Uh, did you clean and organize your room? Hey, are you working hard? Are you doing your homework? Are you nice to your friends? Are you dealing with you know the people around you like that's the stuff that they should okay? So the problem always like they're not focusing enough on school Right, right like this is always the challenge when you get the report card You can talk to the teachers you and yet we want to inundate them with like all these other problems The whole game for me as a parent is like how much do I really want to uh expose my my child to All these these bigger things like that are out there and like at what point in their development Do I think it's appropriate? And so this is like one of those things like I'm not too sure that the experts here are hitting the market All well, this is I mean, I'll play the other side then so it's inevitable. They're going to get on social media eventually Right, so what age do you guys think for your family your household is appropriate for things like and we're not talking about Let's talk about each platform Right, okay, so take that's what we're gonna go tick tock instagram facebook Let's talk about snapchat those four four big ones for probably kids I would think is that right unless there's something that's out that I don't know about I think honestly, I think facebook is better than Instagram definitely than instagram definitely better than tick tock although kids like the tick they like tick tock more than anything I think because facebook's got a little bit more Content more family is going to be on there more of your adult family is going to be on there Instagram is narcissism hell. That's what I've always called it. It's just pictures, right? Uh tick tock is very similar uh in that sense. So you're not getting lots of Information or able to engage it's mostly just look at me. Here's how things should look Age wise, I don't know man. I feel like it's different from person. I know my daughter is turning 12 And she's telling me about my friend just got the iphone 12 and I'd like to get and I'm like you're in sixth grade No, I think seventh or eighth grade is probably when you know, I'll allow you know, that'll be something And what is that for you? I mean why seventh or eighth? Why not a junior in high school? Why not you know sixth grade like what why seventh or eighth grade? What happens? Development wise that you think that that's more appropriate than right now I just think it's because at some point. They're the last kid Not involved with uh social interactions online and that becomes a bit of a pressure You know, it sucks with that though and that that has a strategy because I get where you're coming from But that is going to conduct markers going to continue to move as it becomes. Oh, it's already has I mean when we grew up to having a phone or anything like that in high school was a big deal You know, it was like no nobody had a phone when I was in high school. We got beepers. That's what I'm saying That's what I'm saying. So like that became Soon it became a thing where oh everybody in high school has one So for sure by time you get to high school, then it became like well, you know My kid does go to friends and it'd be nice to get so okay They can have a phone now at this state So they just keep moving that marker the more that it becomes socially acceptable to do that We're moving in that direction that these platforms are More socially accepted than they were just a decade ago. So by using that metric or formula for figuring out when to let your kid do it That's dangerous. Don't you think yeah, I think by time my son is Coming up age Maybe every sixth grader or fifth grader has that but maybe or maybe it'll reverse I'm hoping because it seems like people are more aware and a little bit It seems like they're more aware now than they were a few years ago, but maybe I'm just maybe I'm just tripping I don't know. Yeah, I don't know. I think I mean I've had multiple conversations with this based off even like video games are in a Sense of social media Outlet, you know, because they can talk to each other and they can interact and like sort of gang up on other kids and do things like that and so Having more conversations within that platform specifically I want to limit a platform by platform This is not a multiple platform thing and I think that was like sort of a rule I've established with you know my older kid for now because he's the one that's like more inclined To all these things and I'm like, okay, so how do you interact with your friends on here? How do you You know kids randomly come in here and how do you know and discern whether or not they're a kid or an adult Like can you make all those decisions? Like are you it's actually having that conversation with Ethan constantly? Oh, you are yeah, because He wants to go to tiktok next because that's where like a lot of history is like, okay Which friends though are on tiktok because that also matters like so for me like there's your dumb friend It is I'm like, you don't need to go hang out with them. You don't say that to him. Do you know I don't say that but I say it in a nicer way. Yeah I'm like, but I'm like, okay, so what about this friend? What about this friend? This I was like, oh, yeah, we we hang out here I'm like, okay So, I mean, it's so you're saying you really want to go there. Why you know And it's a peer pressure thing. Yeah, and so like for me I know growing up like I wasn't able to go to parties and all that and I resented my parents for that But at the same time like that was an excuse for me not to get sucked into the peer pressure Right. And so that's to me. That's a responsibility of parents as well You're taking the pressure off the kid to succumb to all the peer pressures, right? Right because that's a lot of weight because now they can just say my parents. Yeah, they can just say, oh, my parents Well, let me do it. Yeah, that's true that then that's a big relief and then people don't realize How freeing that is. Yeah, and also like where do you pick your like where your kids go to school? If you have the luxury of really choosing I think that's really important too because we know I picked schools where I could see that the parents were involved Where they had similar values makes a big difference. Well, I wonder how many I wonder how many we need to I'm sure we'll have somebody message after I say this but I wonder how many communities have groups of parents that actually get together and like let's say like in your guys's case or let's use Yeah, we're ever it's younger So maybe you know the moms and dads of like three or four of his best friends And you guys decide to have a beer one night and go like hey Let's talk about the next couple of years as our kids are probably gonna want to be a great strategy No, think about that, right? And uh, I'm just curious what your guys's thoughts are on that Are you Pro this or you have a certain age that you think it's best and have dialogue as adults first And then come do an agreement that oh, why don't it sounds like we're all leaning around this time era Let's all can we all try and stay together on that that way our kids don't feel like they're other The other friend. Well, I'll tell you I'll tell you I know the salsons negative with the tech stuff But watching my kids um and seeing what they do I will say this man They're better off and they They're better off in so many different ways than I was like my son 16. He's a junior in high school He's never seen a real fight at school never There's been never any real violence at a school. Yeah by the time I was 16 I had been jumped twice. I some kid pulled a knife on me once there were fights I I got numerous five. I mean all the time there's fights all the time at school He's never seen a single one. They also are much more likely to engage adults Like my son was telling me a story about This kid that's within the group of kids that they hang out and he's not like in their group But kind of loosely and I guess another kid saw On I forgot what platform it might have been reddit or something where this kid said something that sounded like he was Going to hurt himself like oh man. I'm so depressed. I mean, I don't remember exactly what it was But it was along the lines of man. I'm so depressed. I don't know if I can continue, you know going on These kids got together And contacted the school counselor and the school counselor contacted the kids parents and got involved Now when I was a kid you never said anything about stuff like that because you would be a tattletale or Do you never tell the parents? You know like all the stuff that happened when I was a kid My parents it's very true. Does that necessarily mean they're better off though, you know like you with that Okay, so that that scenario but play the other side of that right so take it back You always love to go back to evolutionary theories, right? Okay If you grew up in the era where you by the age of seven Saw a bear attack and saw, you know, your dad have to wrestle a lion down or some bullshit because that's just how things were But then as as society evolved we protected our children and we kept them in these areas where they wouldn't have to worry about danger Like that. So now the next generation coming up They never even saw a lion attack until they were 12 or 13 years old Is that kid better off or is that kid actually because they were exposed later not better off So I don't know would you rather live now or 10,000? Well, no, of course But my point is you love to go and use that stuff all the time and and I think there's a plus and a minus I think there may be some other consequences for sure Like will he be will my son be aware enough in a public situation? To sense the tension in the air and know that shit's about to go down He might not be able to like I can I can smell or nor the boundaries of what might get you punched in the face I knew really quick growing up because I like you had seen a lot of fights been in fights and and so You learn certain boundaries of like what you how you can say someone the way these kids talk to each other online Is no you couldn't talk to me like that as a kid when we were growing up You get punched in the face for sure if not by me by somebody else So, you know, there's there's a pros and cons to that weren't they Highlighting that in the articles like the the younger they were exposed to it the more likely they had that sort of behavioral problem Like interacting with other people like they would say things without any kind of less empathy Right and so they hadn't really developed that skill yet of like interpersonal connection with somebody else Yeah, I mean, I don't know. It's it is interesting. There's definitely pluses and minuses, but if you look at the numbers This is true and it's kind of interesting kids are less likely to do drugs They're less likely to die In car accidents less likely to drink and drive less likely to have sex at younger ages Um now what's the what are the other sides of that right? They socialize less depression anxiety is a little higher Fear is higher. I don't know if those are all necessarily connected But there's kind of pluses and minuses I think we've done a good job in some ways and maybe some bad jobs in other ways Well, I definitely like what Justin's strategy is and I think maybe That I mean it's maybe the approach I think I would try and take right versus saying like, oh, this is my hard age that they can or can't do something and that's more Tackling each platform individually and then also the probably the main thing is the communication with your kid I think that's where the real danger lies. That's the big one, dude His parents just saying, okay, this is the age and then there you go You're often doing it versus I would rather let my kid do it earlier But be involved in it and be a part of it like oh you want to get on youtube or hey You want to get on this trip? Let's do it together And I get to kind of see his behaviors and the things that he chooses to watch or look at together So I have an idea what's going on versus Oh, no, you can't do that this year But next year when you turn 13 you can do that now and then I okay I let let go I open up the gates, but then I'm not involved And so who knows because we've seen that and I think that's why you know We've kind of adjusted our strategy with that because we've seen Some friends and kids that were just kind of okay Here it is now you have access and then they'll just get on there and they'll just post and Courtney and myself Will watch these like interactions every now and then in the conversations and you're like, oh my god And and then we we talked to the parents like do you know they're posting this kind and they have no idea They've just haven't been paying attention and it's Like you really have to unfortunately have to stay on top of those This is where I have to give my wife a tremendous amount of credit same same she is so good at this I grew up very differently than she is now my my wife has had a relationship with her mom Where she could tell her mom anything I did not I didn't bring up things to my parents never talked about sex never talked about drugs whatever And jessica said one of the keys is You don't react when your kids say some crazy shit to you and she's really good at this. It's hard for me to not react She's really good at her poker face. Like oh really? Oh, what else happened? Oh, and then she'll also be very honest honest with answering questions So my daughter will go up to her and be like, oh man my friend my friend's Older sister is vaping and so my friend wanted to try it and my internal reaction is be like what friend who's doing? You know That's the last time you ever go over there. Yeah, and jessica's like wow, what happened last weekend But now because jessica's like what flavor was it was it watermelon? It looks like this bit No, and it's really effective like my kids will come to me like my son will come to me and tell me like Oh one of my friends brothers, you know tried smoking weed the other day And I'm like remembering not to react. So I'm like, well, what happened. What was his reaction? You know rather than being like what who he did what he shouldn't be doing that And you know just having that open dialogue so your kids feel like They can tell you well. Yeah, if you don't you put them on defense mode. I mean, we've all Hided this is just your relationship stuff every this is this isn't just kids This is husband and wife stuff if you every time as a partner you you you tell your partner these feelings You're having or the struggle you're doing with and they react in a negative way or shame you or yell at you Or what does that train you to do as a human? Forget being a child. This is a human if you if you react in a negative way to Something that someone is opening up and sharing to you that's gonna That's gonna make that person close down or not tell you or lie to you the next time they're in that same situation So it makes a lot of sense speaking of kids. I gotta tell you guys my It appears My baby son who by the way is about to turn one years old. Uh, he'll be turning one tomorrow Which is I can't believe oh is it tomorrow? Yeah, that's yeah that actual birthday, right? Um, he looks like he inherited my dancing ability. Oh, wow so terrible We'll play music. He's so funny We'll play music and this is how he dances the music will go on and I think he thinks he's a DJ He puts his hand in the air. He's one and you'll I think I see you do that in the club before If you don't know how to dance Always have a drink so that the other hand doesn't have to do anything And then you don't really have to move much but it's so funny We'll put music on and you'll look and what he does is he'll look for one of us. Look at us in the eye and then he'll go Well Because he's doing the DJ bro, you got to make a video with that Uh, I think I have bro. This is the fun. This is where it gets fun, man One I really felt like about the one year even a little bit forced You're already going through it, right that like one on like all the little milestones and the his language little humans now You know, oh, so he so we I told you we taught him sign language things So that's coming out like crazy and words now. So He tries to say I love you That's a that's full on like three three words, you know that he puts in a little sentence So it's pretty crazy how long till it's like forget about it. Yeah Oh, I gotta tell you guys this is hilarious So jessica's one of her best friends came over our house the other day the other day and she has two boys So she has a four-year-old And a one in a almost one and a half year old now the one and a half year old Is because he's got a four-year-old brother Like the kid is tough, right because his four-year-old brother's always messing with him pushing him down wrestling with him So he's got experience My son has zero experience with any kind of like like rough housing or just like me play but i'm dad Right or his older brother So she brings her kids over and the one and a half year old that she has this kid is like Physically gifted at eight months old. He was walking. So he's running and climbing do stuff My son's still learning how to you know, he's he pushes a sled or whatever like he has a little walker But he doesn't know how to walk on his own So they're playing and every once while this kid will like knock him over Yeah, like push him or like and you can tell my So my son will look at us confused like you know and jessica wants to go rescue I'm like, well, let's see what happens I want to see what he you know kind of what's going on and he'll make this face Like he's kind of anyway at one point The kid and him were fighting over a toy or kind of whatever and the kid he hit my son in the face And my son was shocked and he looks at jessica and he's like, you know, he starts crying and I'm cracking up He doesn't know he doesn't know what to do. Anyways the night progressed. I think he started to figure it out a little bit So we're sitting down. I'm playing with both of them and I've got this little toy that I spin And my son goes to grab it and the other kid takes it real quick So my son looks at him in the face and screams And then the other kid screams back And then my son grabs his leg and he's like, oh, he's trying to fight back I love watching this kind of stuff We had max we took max to the park that that long ago You just reminded me of a story that I didn't share before that I it was an interesting first time I'd ever seen this happen And this we're at we're walking to the park. It's a really busy park and there's this kid who's kind of running around by himself he's probably four or five And he's at that age where like he's learning his voice And he likes, you know, like we kids start to like growl like a dinosaur or really loud and they just like scream like that And we are walking by and he did that to max and max stopped to watch him And he and the kid obviously saw that max was engaged and he was paying attention And at first max was like, oh, that's cool And the kid just kept getting louder and louder until like you want a reaction Max started crying He went from like, oh, this is really interesting to like this is not cool at all and just starts crying out of nowhere And Katrina wanted to console him right and I said relax. It's good. He'll be okay. Just you know, it's interacting with kids Yeah, you know I'm saying that's it's interesting to watch them when they go from that age of Not being around they start to figure it out though. Yeah, that's what I'm saying And you have to let them kind of do that. Oh as the night progressed I just like I said I watched my son like he like got aggressive and grabbed his leg And he does this thing whenever he can't move something he like summons his strength That's what I call it. You're like tenses up and he does this thing and it cracks me up It's the funniest thing but he grabbed the kid's leg and he's like I was like, oh no, he figured out that he's got to fight back a little bit So I separated them a little bit. Yeah, man. It was it was uh, it was pretty funny Did you guys take it? Did you guys actually take him out trick-or-treating? Did you go anywhere? We did we we uh, I mean I didn't do anything at one. We didn't take him anywhere So we did it just for fun, right? So we put him in a wagon. He dressed up as uh, god What was that? You were a firefighter and then it was dope. No, he was dopey So we had two costumes, but the firefighter one it was too cold and it looked like it was like a stripper firefight He's got suspenders and no shirt on You weren't you weren't in the conversation with Sal and I were talking about this because uh, Katrina Katrina was Minnie Mouse and she's like, yeah, I almost got like the slutty costume I was like, oh, thank god. You didn't do that. I said you're a mom now I said, we do not want to look back at pictures with our son when he's 16 and you got your tits hanging out Like that's I love that honey. Like, you know, seven eight years ago and stuff I was all pro that but not not for you know, family photos. Yeah, we retired the Wonder Woman And I was like depressed about it for a bit, but you're right. It's just not Now it's private. Yeah, exactly same for later. You know what has cracks me up about all the fitness influencers It's like they pick a costume that gives them an excuse. Oh, yeah, like take their shirt. I mean, I'm just guilty I'm gonna be I'm gonna be there every year that I'm jacked. I've done costumes that are like, of course What's the least amount of stuff I can put on I'm sure you did the warrior so many sledding cops out there I never did the whole play. I did the Spartan. I did ultimate warrior, you know Actually, it was probably the only two where I was like that where I was like, but they were great They were homemade costume. Yeah, so we took him in a wagon and he was kind of confused But happy not to be in bed So he's kind of like, you know looking around and then we'd go up to the house say trick or treat And the person would hand him the candy and you could tell he's like, what? Okay, and he'd like grab it and then he'd just give it to his ball He has no idea there's candy in there. I think he thinks he's just getting shiny. He's his toys. That's what max thought was He thought it was all toy. Everybody was like, oh my god, you let him go trick or treat him Yeah, and they're like, what'd you do with all the candy? I said threw it away that night I said he collected all that he had such a blast with the process So he thought it was so he figured out how to knock on the door and he got to put the candy in there And people were all nice to him and so he had a blot in fact Yesterday we had a hard time because we went outside and he wanted to go knock on everybody's door again Because we did that just the other day. So now he wants to go walk to all the neighbors and he was Like dude max, they're not going to just keep giving you candy You know halloween has changed a lot every day it used to be and I realized this With one of our staff members talked about how they had 200 people go by their house It now halloween used to be that you stayed in your neighborhood and it was an annual way of seeing your neighbors Now people don't do that. They drive to the neighborhoods. They want to trick or We did that. We did that too, bro. We find the ones with the king size Yes, that's what I said to him. He said that yesterday and I was like you wait you drove. Oh, yeah I mean not me. I was old enough to drive but we would have our mom pillowcases full We knew the rich neighborhoods were as a kid. I mean as a kid. I never did that I always stayed in our neighborhood for like a minute just as like a warm-up Yeah, so I was out. Well, I was always on the other side of the tracks, right? We get a bunch of those tootsie rolls, you know what I'm saying Funyons Yeah, 400 of those walking around that neighborhood Take me to the golf course. I want the king size a big bag of Doritos to give you one There's one for you. I got a bunch more So no, we we learned that pretty early and we'd ask our moms to take us over to like there was a golf course Right near in the town. I like those those old lady mints. Yeah, I like those Yeah, but like when you're a kid, you're like, you know, it's funny. I liked I liked and I still liked the shitty I was just gonna ask you guys. What is it's funny you brought the candy candy Do you know what it is candy corn? What is yeah, what is what is a weird candy that most people don't like that you guys like candy corn and circus peanuts Circus peanuts are like the marshmallow fake-looking peanut. It's like a big kind of like oh those are gross They're like it's like a off-color like pink. Yes. Oh, wow like that and candy. Those are terrible. Those are my favorite That's a good example. I know I know that is a weird. Did you go's little root beer gummy things? Those are good Those are good That is a good example. That is like a terrible candy that most people would throw away and you like that What about this you guys ever get the flavored wax? Oh, yeah, the lips disgusting. I like that. I like that. What the hell is that? Yeah, yeah, I did like it. What do you do with it? I don't know. I just chew it. I don't know And then you spit it out. No, you can eat them. I think you could actually eat them swallow Yeah, and then you would you poop out a candle? You definitely do. Yeah, I tried that's what that's a weird one that I think comes out Yeah, cylindrically do speaking in neighbors. I had such an embarrassing thing happen last night So we have yet so we moved to a new neighborhood a few months ago and I haven't really met too many of my neighbors yet Right. Um, so I haven't really met too many aside from like the occasional, you know, wave or whatever. Anyway We put the baby to bed seven o'clock Usually by 8 30 Jessica and I are in our room winding down getting ready to go to bed Within an hour or so because we need to go to bed early because the baby wakes up or whatever So I'm in my sweats and shirts off and Jessica's getting ready washing her face. Whatever We have no no lights are on downstairs and I hear a knock on the door I'm like knock on the who the hell's knocking on my door at this time feeling like it's late It's only 8 30 and so instinctually as a dad knock on the door. I'm already like who's at my door, right? So I walk down there And I open the door. I got no shirt on I got my pants kind of like sagging or whatever. It's my neighbor Oh, hey, welcome to neighborhood. I'm like, oh god. I look like such a douchebag Hey, you're my neighbor. Yeah, how's it going? Sorry. I was scratching yourself. I was just doing push-ups. Anyway, so what's going on? It was nice to meet someone like that, but I'm sure I gave the wrong impression Next thing, you know, the neighbor's got binoculars, you know, just like wait a minute. It was the wife too You know, so what'd you think of the neighbors? Um, well, you know, she knew what she was doing No, it's terrible. I was already attracted. I started to know Sal walks around shirtless about that time or so So embarrassing Hey, speaking up we earlier we talked about tech. I wanted to bring this up. Do you guys see what elan? Did we talk about what elan said to the? Yeah, we talked about all that, right? Yeah, we didn't talk about the forum the forum responded to it Someone posted that so you know what makes me upset about this is that people don't realize how complex Some of the these issues are and how you can't just solve them By throwing money at them. Well, haven't they already tried that right didn't didn't isn't there like a You know, there's billions of dollars that are going towards that already. It's just not successful Yeah, we like when we're talking to what's the big pig me his Handle what's his name again? Oh the big pig me is his actual handle, but it's just in rent. Just thank you Oh, good job. Yeah, good job. I got that one. Um, well just like what are you talking so fucking surprised that? What the fuck was that you catch that? Who's that? Oh, wow. Good job. Wow. You know something. I'm sorry Jesus Most of time so that you remembered something Sorry, did you feel that I felt that did you feel that I felt that We're being positive. No, we're trying to Finish your stories. Go back to negative. What I'm trying to say is like just you know A lot of the money for charity that was like being infused in You know people like in certain dire situations like it doesn't always help like you're He found out that it like it actually ruined the the natural economy that they're building together Oh, yeah. Oh, yeah. So the way that they would exchange goods and everything like just because now they're getting all this free stuff coming in Like ruins that whole like interaction and then created a whole new problem Do you know how many places got tremendous tremendous amount of global aid for food? But then it crushed their local Farming communities in generations of people forgot how to grow rice and farm and then they became dependent Now I'm not saying not to help But I think this is just more complicated That is what you're saying is you guys don't understand that like people don't think like that they think oh my god These people don't have money will solve it. They don't have a lot of food over here So let's just send crates of all these for just realizing that there's actually Four local grocery stores that actually get provided by the farms that are also local that feed or that sell that stuff to that That community that you now just took away their their business for the next three months because you'd send all that It's not it. Look. I'll make it simple Imagine if there was a problem in our business We're trying to figure something out with and we don't know how to solve it right So someone just gives us a million dollars and you just spend money on the wrong solutions It's just going to waste a bunch of money. You actually see this a lot in education you see money being thrown at education a lot and Not seeing any real positive returns because We're not we haven't figured out how to solve the issue rather than we just think it's a money issue Now i'm not saying money can't solve things it can But if you don't know what the solution is just throwing money at the problem Doesn't help in fact oftentimes what it does is enriches the people who pretend to know how to help So like you talked about those charities. Do you know how many times money would come from You know countries like ours to these other countries and just end up enriching these people that control Certain things over there the bureaucrats are the people that are taking all the money to distribute it from there Which they're ended up, you know filling their pockets. Oh, it's it's so like uh rages me. Yeah, so Complex issues you got to figure out solutions before you Just spend a ton of money on them and elon illuminated that he said all right I got six billion dollars, but you got to make it public Talk about how you spend every single cent. Yes, and then i'll do it crickets nothing but transparency Which is again in my opinion. I would love that if we could have that kind of like Transparency they don't want government spending they don't want that because then they got to show how much money the bureaucrats You gotta see who's you're throwing the kickbacks to and all these other like In the waist, you know just too many too many other like variables in there. They don't want you I thought it was interesting that he said that and we had somebody in our forum post it's be like Oh, this is you know, elon musk is badass, right? And then we had had somebody else who responded that like I don't understand why The statement is is so badass. Why is elon musk badass and I went off and listed like Three reasons why I think this statement you can do like so many things you can't do Yeah, I just I mean to me I I see that I don't know it's it's interesting to me how some people view somebody who has had that has Accumulated that much wealth We a lot this generation coming up now I mean I feel like it's the generation coming up now because I feel like anybody who's older than 40 or 50 years old Would see something like that and be inspired or it would be revered the fact that they were able to build something of that Magnitude, right where there's just now this thing of like the aoc culture like all rich people are evil or something Well, okay, I'll take it a step further They they most people who think that would not say that about a successful athlete or musician So if I did a post that said Uh, you know lebron james, uh, you know, he doesn't deserve to get paid that much I bet a lot of those same people but like well, of course he does look how good he is I've seen him play he's such an amazing player But if I say the CEO of walmart or the CEO of mcdonald's or elon musk Oh, they don't deserve any of that stuff part of it is they don't see the game being played right in front of them They don't see the innovation and the capital risk and the work that's involved Whereas with an athlete it looks they can kind of see why oh it makes sense Why lebron makes so much money or it makes sense why adel makes so much money But it's it's for the most part, uh, you know elon has innovated so much And has contributed so much to and i'm not saying he's a god or he's an angel I don't know I don't know the guy so his character. He could be an asshole for all I care But for all I know but the fact that the fact is he's innovated so much He's contributed so much To society that people have willingly Given the guy billions of dollars. Yeah, that's got to say something, you know about or how about that? I mean, I always think it's so funny coming from somebody who is either one probably never created a job for somebody else in their life before That's the point who's talking down about somebody who is potentially I don't even know how many thousands how many thousands of jobs that he's created by his wealth His ability to go make that much money has provided a living for thousands of people That's well to that point Let's say like you've like learned a musical instrument Right when you're a kid and you've gone through that and so you have this sort of wow This is hard to get really good at it You see somebody at the top of this is getting paid a lot of money You're like that makes sense Yeah, or like you're an athlete and and you see this like specimen, you know professional athlete And you're like, of course they should get paid all this money But there is just not enough people have tried to start their own business Right, they just have no idea how incredibly difficult it is all the odds are against you It's insane, especially here in California. I mean, I am impressed with small businesses have survived this 100% I think I mean and one of like the one of the things that I I don't talk about or share that I know Katrina and I talk about but one of the things that I'm very proud of that we have done Is actually the jobs that we've created and it's barely anything compared to someone like, you know The fact that we have provided a living for you know, 12 or 13 people From something that was just the four of us one day that decided to start this to build this thing I I have so much pride in that I feel like that I get more excited about that than I do the actual percentage of growth We did last month or how much revenue that we're making It's like the fact that we are able to eat and live off of this business And we have now been able to create 13 jobs that just eight years ago did not exist That that's fucking that and it took my whole life To get to this level that I even had the skill sets to be able to do that So when I see somebody man or woman that has built something to this magnitude Yeah, I it's nothing about their care. I don't I can't speak to their character and what they do behind closed They've done a lot of things right to get there. It's politics. It's politicians fault They they it's their job to sell that they have easy solutions And the easy solutions typically look like this All we need is the money to fix the problem. Don't worry. You don't have to pay for it The billionaire or the millionaire. Yeah, but I don't like I don't like the scapegoat of politicians I mean that you as a as a you know person in society who's consuming that that content and that narrative It's your fault for buying into that bullshit. Oh, yeah, I mean, of course I mean, but if you're sold that so often you start to believe I'll never forget the time my mom revealed this to me We were literally driving and we were going to disneyland and I remember seeing Like many several liquor stores one after another and I remember telling my mom Why are there so many liquor stores one after another? Are they are they just trying to get people to drink alcohol and smoke cigarettes? And she goes no she goes they would not exist if people didn't go and buy their products So they're only there because of the demand and if people didn't buy their products, it wouldn't be I remember as a kid I sat back and literally just thought for like two hours for the rest of the trip Wow, like all the stuff that we don't like or that we get angry at the tabloids and stuff That's us like we're the ones that are buying that if we just stopped buying it It wouldn't it wouldn't exist anymore. Yeah, and you know people in very high levels They did something that lots of people liked because we gave them a lot of money And another one is this is like there are definitely jobs that we that we revere That we don't don't understand why they don't make more money A lot of it has to do with the fact that we just don't revere them as much as we think we do Like we talk about how much teachers need to make more But if we really revered them as much as we thought we did we would choose to pay them more And then the other thing is there's a lot of people willing to be teachers Not a lot of people who can you know kick a football 50, you know yards or whatever and make a field goal So there's some realities that we need to face. I'm so glad you nailed that analogy He did he did and 50s are pretty good long yards Although the record was hit this year, you know that 64 64 64 66. Okay, just happened this year I got a little football. I don't know the guy's name But the old record or one of the longest any record for field goals was a guy who played for I want to say the Packers and you had half a foot on one foot. You had a club foot What was that guy? Am I right? Did I hit that like shoelace? Oh, yeah, I don't know Joe no Maybe I can find out I watched NFL films once and I remember this clubber lane McGain No, clubber lane was the fire. I know Tom Dempsey. Oh, there it is. I What I gotta do is a good little kick the field goal record this year. So I think it's 66 or 64 yards One of the other I happened this year. I watched it live. I can't remember. That's uh, that's incredible Yeah, when you see how far that is and how oh, yeah, 66 yards. It was 66. And what's the guy's name? Justin Tucker. Oh, what a good job. What a good name. I like that Justin since your name just come up I want to ask you a question. Yeah, dude. What's up with everybody? The confusion around your favorite flavor of magic. I heard you talking this morning And you were like, why do everybody? Why does everybody think my favorite flavor? Well, I think I mentioned it once that like I liked peanut butter, but honestly my favorite's still fruity So I have to clear the air peanut butter is not even my top three I mean, I do like to I like incorporating it with chocolate because I'm okay. So back to halloween, right? So you like sprinkle it on your Hershey's. Yeah, dude I like I would collect from and my kids know too that like I have this obsession with like peanut butter and chocolate Is the only candy I even like like I don't even like because all this other stuff just hurts my teeth And it's like this doesn't give me the kind of reward. It's more pain than reward, you know So they're like out collecting everybody's like Reese's and like giving it to me like some kind of offering So that way they can eat their candy Yeah, exactly. Oh your dad So they figured that one out, but I've I've actually I've incorporated both like the chocolate and the peanut butter together I started doing that a lot more frequently. So what do you take a box of chocolate? Magic spoon to mix it with the peanut. Oh, I haven't done that. It's a friendship. Maybe they should do that It's pretty good. Maybe they should do that. Yeah, I like that one again fruity is my favorite But uh, I just think that formulation has just been and they've they've redone it They've once or twice and they totally perfected. No, I think that the other ones are close But like I think they're still kind of working. I still trip out over the macros. I can't believe it's got that much It's a freaking protein shake in a bowl It's so good. And and I don't care what people say. It's so good You know talking about candy. Did you guys see the tweet that our our buddy? Ryan Mickler did from order of man. Did you see his tweet yesterday dad tax? Yes, yeah, it's our it's our duty as fathers during halloween to take 30 of our kids Candy and teach them about taxes I have to say that's funny. I've done that I'll just do a fly by this the thing I do with my kids all the time if they have something I want I'm just like taxes Did you did you know by the way that there has never once been a Real case of a kid getting a weed edible in their candy even though they have you guys seen all the fun Oh, watch out or a razor blade that they oh, they're gonna put like ain't nobody given free edibles away Urban legends. Yeah, dude. You're not gonna find no drug addict is giving up Our stoner is gonna give up their come on bro. You know, I mean, oh, it's not my purpose at least You know I'm saying that accidentally maybe they were high and they're like, oh, shit. I gave them the wrong bag They certainly are not like handing out They're gonna be expensive candy Timmy slept hard last night that kid was in bed till I tell you what though Adam and I are probably more aligned with candy than almost anything else I would say because you just said straight up candy hurts your teeth and stuff. I don't like it I feel like Adam and I could eat just pure sugar shitty sugar. I mean, I used to like that I used to like the pixie straight sugar like the good plenty guy, right? You know, yeah, I did like I mean I like I like most candy and I haven't had candy in a long time Obviously we that Halloween happened. So I it's And I don't know this is me and and I'm just by myself on this or what but I guess because I I've done this enough times where I completely eliminate something out of my diet Then I allow it in eliminate and I like I'm always paying attention to like my behaviors It is wild to me how I can have like a piece or two of candy that like let's say where it was on the counter That last night or whatever And now for the next three hours when I'm like watching TV All and it's like it's a trigger. Yeah, and then I go back and say I'll just have a couple more And then I go back a couple more and then before then all of a sudden I go to bed. I'm like, oh Why did I do that terrible? I that happened to us and we were I'm so aware and I still do it We were up we were up in truckie and we were all working late and Adam's like I got he comes up to me He goes I got a stash of candy And he goes up. I don't know that he's found his other source because he gets me on ice cream I did not know I know Adam yeah, I know who to work at him like he always takes someone along He goes up and finds out this bag and literally in the bag is like little fun size That's from Halloween the previous year, right? So what I was gonna say is I pulled it out and I pulled out the starburst And I opened it up and it tasted and it looked like it was all this shit. Yeah, but guess what I did Anyway, I know I did the same thing because that bag is literally from last year and last Halloween Oh, it was like it was like, you know starburst of soft. It was crunchy. Yeah, how long it'd been out And you still I did the same thing. I had one of like, oh, this is terrible. Here. I'll have another one Yeah Keep it going. Maybe the next one will be different. Hey, but now you wonder why I mean This is why I'm so adamant about this with I'm training a client to eliminate certain things like that And this is also why Um, I like us to challenge, you know, and I love lane and I love the information he presents But I know he talks he always is trying to preach the message about oh in the context of a calorie deficit Sugar is fine. Yeah, but behaviors is everything and it's like I know this about myself I know this about my clients most people that struggle with weight gain probably have can relate some level or not What with what I'm talking about? And so you just got to take that into account like that Very few people are taking out a pack of nerds and they're weighing it in the on the scale I'll go like, oh, there's 1.2 ounces that puts me at 100 calorie deficit Still, I'm going to eat that like who eats candy like that. No one no one eats candy No, it's it's it's definitely a trigger. Oh, you know what speaking along the lines of like loving and eating things or whatever So obviously my baby son really never has eaten real candy before But do you know that? Okay, so Serenity kids, right? This is a company that we work with they make Baby food and it's the best. I've never seen baby food as good as this one in terms of the ingredients You look at grass fed meat made with bone broth organic grain free, you know, you name it whatever But they make this product called puffs. I think they're called puffs. Oh, yeah The little like rice puffs or no, what is there made out of they're grain free? So they use What is that starch that starchy? It's it's not it's not a grain It does look it up not couscous. No, no, no, it's something else, but it's made with bone broth that particular Ingredient which I'll have Doug look up right now and some other stuff the ingredients are really good Got protein in it and it's it's like those little treats that you put it. Yeah, they dissolve. Yeah, yeah, dude My son will lose his shit over it. Yeah, like we have to hide the container after we give him some Because you'll go nuts. What is that? It's got cassava flour and tapioca starch That's it. And then what are the other ingredients in there, Doug? olive oil pumpkin powder sweet potato powder carrot powder And then some cinnamon and other oh, that's one flavor. Yeah the one we do also Cassava flour tortillas are bomb. That's not bad, right? Yeah, they're really good. Yeah, they're not bad at all I can totally convert it to those totally, but anyway, my he freaks out. It's like his favorite Max loves it too. Have you got him one of those little cups where he can put his hand? That's the one we use Yeah, yeah, and sometimes he's lucky So it's like, you know, usually you only get one out and it takes some time Dude, he gets sometimes I'll get four out and they go flying Oh, no, I'll I'll look at him and he's got his whole mouth is full, you know He's like looking at me. I'm like you got like 500 Oh, thank you buddy He loves them and he also likes the grass-fed beef packet one of the squeezy one, right? That goes nuts Yeah, the squeezy the squeezy's and then the puffins or whatever because puffins. I think is actually the the it's called puffs Yeah, the I think puffins are the generic brand that or not the generic the original brand that started doing that first Really? Yeah, but that has all the process. It has a bunch of stuff in it Where this is there. This is their version of that and he absolutely loves. Yeah, so it's called puffs Okay, so it's pumpkin and cinnamon carrot beet Broccoli, so he likes the The tomato and mushroom what am I you know my favorite thing about serenity kids is that so We were before we even found serenity We were doing those all those, you know, squeezy packet things But I don't what the hell you call those right where they like basically puree all the the food and they put in there Did you know that other brands don't do like beef and chicken and meat? No, it's all Sugars it's all fruit. Yes, it's all fruit and vegetables And they they promote it and sell it as like a health food, but I'm like I flip it around I'm like this is loaded full of sugar So when we use them like I'm always telling Katrina I'm like do the ones from serenity that have the meat in them that are way better for them than the other ones That are just a bunch of salmon. They have beef. They have uh bison So my son likes bison and beef and goes nuts for them So we save them for when we travel and because otherwise we make his own food We blend it and you know in a blender or whatever so but he loves them So they're doing it. They're kicking ass, but those puffs I tell you there's something Something about them that's hyper palatable because he will he will fight for them So we have to literally hide the container speaking of kicking out. Are you are you still following? The stock market and bitcoin stuff right now. It's like just is bitcoin still crushing still running like really? Yeah, like crazy. I got a check right. Where's it at right now? The last I last I looked it was at 60. Would you say sell 62 or last 66? I think at one point It's insane right now. Oh, wow. Look at that. Oh, no, it's this. Yeah, look at that. It's uh, it's it's at 63 That's pretty high. I don't know if that's the highest no at one point. I got up to 64 Was there recent news or anything that drove this? Yeah, they were gonna start trading something having to do with it with Traders being able to use it in a particular way. I don't remember exactly well You also have lenders that are actually allowing it to to be to pay for mortgages through with bitcoin Yes, so you have some lenders now You're one of the largest lenders in the country are accepting bitcoin as their as a mortgage payment Now they didn't get a ton so it was like it was a test program that they ran out to see how many people Would actually pay that way but they accepted it So if you had bitcoin, I think they had a small percentage of people Actually do it now Here's the interesting part that I when I was reading this article that is going to be like I'm really curious to like how this is going to unfold now. Yeah, everybody has had everybody in here has a friend Or someone they know who like swears by all the money they've made from bitcoin, right? I know isn't that obnoxious? Everybody does right everybody has that what my buddy just texted me someone someone who works at a car dealership Who is quitting his job because he invested $30,000 in bitcoin over the last year and a half or so And he's cashing out 25 million Oh my god, right. So I mean everybody has a story like this of somebody who's now making all this money off of crypto now One of the things that I was reading in the article is that anytime that Crypto is used to buy something it triggers an audit because it's for capital gains Because they're assuming obviously if someone is using it to purchase using it as purchasing power for anything like that That they've made money off of trading it. It's the tax man So that's where I'm you know, it's going to be really interesting to see how the irs gets after They're gonna want to get their hands on yeah, so I think that's the one thing if you are into that space right now And you're you're making moves consistently. I'd definitely be concerned about that. Yeah, no that would worry me too Hey, what's up fit and healthy people look real quick before we get to the rest of the show If you're fit and healthy you probably want your kids and your babies to be fit and healthy But you don't want to give them the garbage baby food that is out there most of it's crap Pack full of sugar hyper processed not healthy. Well, there is one company that's doing a different It's serenity kids. They use things like grass fed and grass finished beef grain free snacks Bone broth, you know, they use sweet potato and vegetables like spinach and broccoli Very healthy stuff healthy fats high in protein. It's the only baby food that I feed my one year old son Go check them out. All right. Head over to my serenitykids.com and then use the code mp20 For 20 off. All right. Here's the rest of the show Our first caller is sierra from california. Hey, what's up sierra? How can we help you? Hi guys, thanks for having me on. I'll just broke and record it like everyone else Love y'all's podcast and I appreciate all the content. Thank you. Um, my question today is about juggling Um, my love for fitness and working out and just looking physically fit Along with the demanding schedule of being a pro mba dancer Um, I have danced for a very long time. I danced collegiate throughout college and then um I moved from tennessee over to the west coast where I joined a pro mba dance team And at the same time, I also really love working out. I just love lifting I love getting strong. It makes me feel confident and just great. Um, but with the schedule of mba dancer, it is very demanding. We have Three practices a week that are about four hours long mostly in the in the nighttime. So like seven to like midnight And then we also have games on top of that game days are very long. Um So i'm trying to figure out what the ideal way to like work out and have like performance for my um dance team commitments at the same time. Um, I Typically stay between like 20 to 24% body fat, but like in my off season But when like the season starts, I don't know it's it's just hard to like Get nutrition and workout and practice all within like a 24 hour span of a day in order for me to like look The physically fit physique that I'm supposed to to like Stay on court and like look good in my uniforms So just kind of wondering what you guys's ideas on that might be I've tried a few different things, of course like I just bounce around Um, and I just thought I'd get you guys simple. Okay, and that's a good question You're doing a lot right now. So you said three practices for four hours Plus less games which are longer. How many days a week are you doing other workouts on top of that? Um, I have a slit that it's typically five days, but now it's four days I have four days split and they end up being like a total body. I have like quads and arms They have like shoulders and glutes. Um, so I usually have like an upper lower But now I've kind of done a little bit of a total body ish, but a little more nuanced Um on top of that. Yeah, this is just an easy help Yeah, you gotta let your lift you're doing way too much. Honestly with that practice, uh, schedule because that's 12 hours a week of Movement and basically cardio and movement. I'm sure there's a lots of explosive movements in there I mean, it's it's it's dancing, which is a hard workout Plus games You shouldn't be lifting more than one or two days a week four to five days a week of lifting on top of that Is just too much way too much and that's what you're feeling right now Honestly, if you lifted you're gonna see your your physique is gonna get better lifting less That's what's crazy. Yeah, you lifting one day or two day a week like a maps anabolic routine And you're gonna see a better physique. It's just that's what's happening right now is you're you're probably burnt Trying to train that trying to train that much You know working that much especially the type of job that you have has that much high demand and late nights like that So you're probably your sleep is even getting hammered a little bit sometimes Yeah, so yeah, you I would I wouldn't let you train more than one to two days a week In a full body routine like maps anabolic and we would do and the way I would decide One or two is a hundred percent based off of how you feel that week if we had a good week of rest and It wasn't very stressful or maybe you're not because I don't do your only home games, right? Or do you travel too? Just home games. Yeah. So yeah, so like maybe it's the week where There the the teams on the road and so maybe it's I don't know if that's a less stressful week for you or not But on the less stressful weeks, maybe I let you train two full body Week or two full body workouts if it's a week when it's high stress I might only let you do one But I just doing that with everything that you're doing. I bet you'll see your your body shape up even better with less work Yeah, that's I'm a hundred and I'll take it even step further I would go one day a week and then start there and see how you feel before because here's what I'm going to Guess that you're going to do sierra Just off of the little bit that we've talked adam said one to two days a week You're probably gonna go to two. So I would go one I would go one day a week full body compound lifts focus on building strength And that's it and give it like two months And you should see your strength Significantly improve and then what'll follow that is a improvement in body composition How you feel energy wise And then maybe add another day, but I think one day I mean 12 hours of dance plus the games One day a week of good traditional resistance training is plenty I mean, it's it's very similar. Yeah, thanks No, and something you didn't say but I'm reading in your uh in the email that you sent in Is you also seem to have a pretty good muscle base already So even more even more reason why you won't need as much volume to probably Maintain your muscle mass and the reason why maybe your body is not responding very much right now It's because you just got so much to get and thrown at it and by you backing off You'll probably actually end up holding on or building more muscle with like sal saying one day a week or tops Two times a year if you don't have maps in a ball like we'll send that to you And then I'll I'll say this if you'd like an individualized routine designed Specifically by one of the hosts here at Mime Pump all you gotta do is throw a free ticket to one of the games I could care less, but uh, you know, you know, no, I can't be Brian. I can be a mascot I'm gonna tell you right now. Adam would definitely design a routine for you All right, just let me know No problem, but we'll send you we'll send you maps and a ball like in one of those foundational workouts a week Should be plenty in combination with and trust the process. Okay, because yeah, you you have this kind of like You know mentality where you go for things and and I understand that I can identify with that Trust the give it literally six weeks. Just try for the worst case scenario. You don't improve You don't go down, you know, you don't go backwards either. You just kind of stay the same Best case scenario you'll you'll be pretty Shocked at how well your body responds Awesome, thank y'all so much. I really appreciate it. No problem. Thank you. Thanks for calling in Good looking out on giving me some tickets You know his team, you know, it's bullshit though. So I was uh for my birthday I was gonna get a seats and uh, because it's back right so obviously mba is back to But if I sit anywhere where I normally sit on the lower level like, uh, you have to not only be vaccinated But you also have to wear a mask They don't count, uh, They don't count natural immunity which makes zero sense mba is one of the strictest set of all the like companies that are doing like like rules like that and And of course we're in the state of california. So if you're mba state of california Like I was going to fly to texas or florida to watch my warriors play where do you get a sneeze on the course? Well, I mean look, I get it But I don't understand why they don't count natural immunity because all the studies show that it to be Better than even uh vaccinated and not only that so if I test like so You have to test with uh, so you had to test right to vaccinated prove that you're vaccinated The test that you have to take of is their test like I can't take like the You know the at-home one or whatever that it's like a very specific test that you have to order and do You have it has a small window. It's just a head anyways That has nothing to do with our question But you just made me think Because that's what sucks is even if she were to hook it up with tickets, I probably wouldn't even fucking go Yeah You know what though, uh, I there it's a liability, right because if one player gets sick then Oh, yeah, but I I listen she was so easy though easy man This is like so common with people like her which I can identify with it's like you're doing all this stuff and you're like Why don't I why do I feel so tired? Yeah, I'm putting the work in right? Why isn't it paying off? Especially do less You know because she didn't say it when we were talking but in her in her notes It says that she's got like really good muscle mass and she builds muscle really well and has like a solid muscular frame Man, I mean that type of a body type And she easily could back off the amount of days she's weight training and probably see you know The irony is a high level people because this is high level if you're a professional dancer for a team I mean you you got to be pretty good forming all the time Yeah, and the irony is people at that level often are able to do what they do at that level in spite of the fact That they over train the shit out of the body in other words her genetics Right allow her to still do what she's doing even though she's well over trained because the average person doing this Would be screwed. Well, that's a lot. That's 12 hours of dance. Not only that. She's competitive She's not the average person Right. She's she has a gear that most people don't have Aside from her body type genetics in addition to that She also is competed at the high. She's competing at the highest level if she's a pro, right? So you got to know that She has that attitude of like it don't matter. I'll get through this Which is great, but then there are always the people that I have to tell Listen recovery is a huge. Yeah, we're doing we're doing way too much We're way too much your body and it's so hard and I know what it's like And all of us can relate to this because I think we're all competitive type A personalities Is telling that person that hey doing less is actually going to give you more It just doesn't seem because everything else you've applied that theory to in life doesn't pay out that way If I work harder, I get paid more at the very least harder at my craft I get better at my craft But when it comes to building a body and it comes to body fat percentage and building lean tissue That the same rules do not apply as everything else like getting more money or being more successful in life The more you do you tend to get more from it? That's not the way it works when it Well trains smarter not harder, right? But I do want to say I'm glad Justin's mic was off when he tried to reveal my My uh, you know my hobby they still picked it up. But hey, a lot of people Into the bus yeah, my competitors also days man, they're behind me, but those hips don't lie So it was such a great joke to his hips don't lie and Doug screwed you. It's all right Our next caller is Jonathan from colorado. Hey, what's up, Jonathan? How can we help you? Uh, not much. Thanks. I appreciate you guys taking my question here. Um, So I just had a question about how do I overcome burnout? I'm a little bit of history with that I started taking my health pretty seriously when I was 27 28 I had reached three hundred and fifteen pounds and it was just kind of affecting my relationships my personal life, you know As I know you guys can probably you can probably know that um, but I started out with uh Doing the beach body programs their their hit training and got really into that lost a bunch of weight lost about 90 pounds in a little over a year um And after about a year like I just I got Tired I felt like I I had I either had to increase or I needed a break and Took a break from that and that break turned into you know, almost six months to a year of not working out Um, and then started to get down myself again and decided to try uh weight training Um, and I was definitely the new guy at the gym that forgot to clip the bar and would drop the weights and you know Eventually got you know my bearings there in the gym and fell in love with that but again after about a year um, I started to get fatigued I sold out and like I thought to myself either I have to increase myself to increase my time in the gym to about two hours You know almost every workout, which I don't have the time for So I took a break again Um, and then again about a year later decided to try crossfit when I skip over that because I know how you guys feel about that Again did cross it for about a year started to get burnt out took a break And then joined a strength and conditioning gym And kind of the common theme is just that you know every year or so I just seem to hit that wall And take a break and then lose a lot of the progress that I've made and and so I was just wondering what kind of advice or You know guidance you would give for somebody overcoming burnout. There's there's another common theme going on here Yeah, you tend to you tend to get attracted to all the wrong programs. Yeah. Yeah, you did reach body Crossfit the strength and conditioning hit program All the things opposite of what I'd have you do if you were a client of mine Yeah, you know also Jonathan Um, I you sound a little down on yourself by the way you're talking about You know how you've handled things in the past the way you gained weight How you fell how you lost weight how you gave up Yeah, so I would say the root issue of what's happening here is you're entering into fitness Uh with a negative mindset and I don't mean negative like I can't do this I mean negative about yourself Which is pushing you to choose workouts that beat you up So this is actually uh without you realizing it you're punishing yourself physically through exercise and your answer to Stalled progress is to beat yourself up more So what what you're gonna have to do is you're gonna have to enter into fitness with a completely different attitude Which is I'm going to take care of myself through exercise and exercise is a way to improve my quality of life Okay, so that means it's going to mold and shape Based upon the context of your life as it currently is That means sometimes you'll work out harder Sometimes you'll work out not as hard sometimes you'll work out more and sometimes you'll work out less Because you're going into it to improve the Current state of the quality of your life So if you're going real hard and you hit a wall and you feel burnt out The answer then would be to work out less or to train in a way that allows your body to feel better Not necessarily feel like you have to throw more intensity at it or give up all together because By the way, this is very similar to when people go into diets With the same mentality because at some point Jonathan you get sick of hating yourself Which is probably why you quit you probably get to the point. You're like, you know what forget it I just want to enjoy my life. I'm not going to do this anymore. And then the cycle repeats This is a very hard conversation a lot of times people don't realize there's multiple gears You know that you can apply that'll get you to your destination and uh just always kind of throwing it in and redlining your way there inevitably You know, you're gonna you're gonna hit a wall. You're gonna get to that point where you just can't take it anymore But it's true that there's this little sort of uh version of yourself You're punishing you're trying to trying to kind of change yourself and force yourself to get there when Uh, listening to your body and and kind of weaving through all these different Challenges in front of you is a much better approach and uh to come in with a completely different attitude Is going to shape everything for you. I want to make sure that we tell you though that this is actually extremely common Yeah, this is this is the number one reason why people stop. Yeah, it's right. And this is like 80 percent of my clients like when you when they first hire you so It's really common that and we just had it. We actually just had a live call right before you And afterwards we were talking about her and one of these things that we we tend to do with fitness is we think that The more we do the harder we do the more results that we get and that's that's That applies to a lot of things in life. You work harder. You make more money You study more for a test. You're probably going to do better at it the thing with losing body fat In building muscle it doesn't work that way the more and the harder you go at it does not equal more results The right amount is what will equal the most amount of results And finding what that sweet spot is for you is key and what almost everybody does Is they make the decision on the program they're going to do or train the way they're going to do Based off their current state. Oh, I'm down on myself like sal saying like, uh, I don't like the way I feel I don't like the way I look. I'm gonna go in there and get after this or it's a new year's resolution I'm gonna go in and get after this and then they throw the whole kitchen sink at their body now Temporarily they see results. So of course if I took somebody who was sitting on the couch Eating bad food not moving and I put them on a hit hit program or throw them on crossfit For the next six months like and you stay consistent for six months You'll probably lose weight The problem is you went from one extreme to the other extreme and that's not realistic probably for you or any most other people So the strategy with someone like you and if you were a client of mine and I got you right now I'd actually start you really really low one to two days a week One to two days a week an hour routine like a map's anabolic we and we would build on that I would make you come to me begging for more time in the gym before I would give it to you I would say listen. Let's make sure this is realistic with the balance of your life Let's focus more on building muscle right now. Let's not try and burn a ton of calories and lose a lot of body fat Let's build this metabolism up So it's working for you and focus on building strength and that's hard to get somebody Who is wanting to lose 50 100 pounds? They want to drop a bunch of body fat to get them to reframe how they approach the training to Hey, I want to build muscle and build your metabolism right now and only train one or two days a week That seems so counter Of what they want to do or think they should do but in reality It's the most beneficial direction for someone like you is to train like that and then over time We will slowly build up the amount of time that you're spinning the gym You do it that way and you will never get burnt out You're always looking to do more and and you're keeping yourself held back I'll give you some guidelines. John. Uh, you got to feel better after your workout than you do before So you got to feel good yet your energy should be higher You should feel like you're contributing to the quality of your life when that stops happening. Something's wrong. Okay So think of it that way. That's the way I also noticed that you said that you went on trt recently Uh, yep, how how is that experience? So you went through uh, mphormones.com. I'm assuming you went through dr. Rand's team Um, so I'm actually in in Denver, Colorado. So I I looked for a local trt clinic out here But so I found one in Denver tech center. So it's revive md But yeah, when I when I first started so yeah when I was looking for a health and fitness podcast to listen to I did a bunch of research and looked at a bunch of review websites And you guys were at the top of almost every single list and I really thank god for leading me to you guys Because I think the first episode I listened to was the one with dr. Rand and just kind of hit home on On a lot of what I would you know, no focus no real motivation to do anything just kind of I mean, I remember I would sleep on weekends. I'd get you know, 16 hours in bed You know saturday and sunday and still feel completely exhausted. So after I listened that website or that podcast I reached out to somebody that I respect out here. He's a lot like you guys knows the science behind why not just why or what to do But about dawning I reached out to him every 23 athletics and he referred me to revive I went and got tested And my my testosterone came back at 214. I think it was yeah And yeah, they they Recommended that I get on it. So I finished one month with them And the next time I got tested I was up at around 800 And I I'm in middle of my my third month So definitely starting to feel a lot better starting to get that that motivation and drive back Which is really why I submitted this question is because I want to get back into it the right way Good now here's a warning. Okay. You're now your testosterone levels are set In the normal high you're going to feel a lot more energy. This is not an excuse to beat yourself up That's right and overtrain you could still very easily. I know look I know guys on bodybuilder levels of anabolic not trt But you know thousands of times higher than that who overtrain and talk about all the same symptoms that you were talking about So you're not uh overtrain proof now because your testosterone levels are are optimized. Okay, so all the advice we're giving is exactly the same advice Even though now you're on You know testosterone for for trt So you got to do this in a way to where you're taking care of yourself if you go into it the wrong attitude You will quit again. You will go into the same cycle again. I promise you Oh in one more let's let's send him over maps in a ball. Jonathan. Do you have maps in a ball yet or no? um, yeah, I got the uh the starter packs. I have the Intuitive nutrition the anabolic and I think the prime. Oh beautiful beautiful and literally Follow anabolic to a t that's a do not try and go above and beyond or add more because you think you can do more That's not the strategy right now. In fact, I want to do one more thing too Could you throw jonathan in our forum too? So i'm gonna got it Okay, i'm gonna throw you in our our private forum So you can stay with us and give us updates how you're going Because I I really want to make sure that you follow anabolic to a t And focus actually on building muscle right now, especially since you're on trt Your body's going to respond nice to building muscle. This is a great time to speed that metabolism up But you follow that that whole program for three months. I guarantee halfway through it. You're feeling like a whole different person Awesome. I appreciate that and I mean, yeah, you guys are hitting the nail in the head because I was I was known at the guy at You know, I went to lifetimes when I was doing a lot of lift weightlifting and I'd have people come up to me like man, you really like to kick your own ass. So You guys nailed it on the head. You deserve to be taking you you deserve to take care of yourself, brother All right, I appreciate it. Thank you so much. No problem Yeah, it's good I wanted to bring up the You know the the fact that he was on because in his lot of listeners don't know but we get their questions ahead of time And so I saw that he had said he was on Testosterone replacement therapy and one of the hurdles that you know, because we work now with A great trt facility by the way, which is you can do this. I think countrywide. I think they can ship anywhere Which you can go to mpformones.com and they're the best ones. We've you know, we've gone through a lot of them They're the best ones But one of the hurdles that people run into is they're like, oh Now I feel great. Testosterone is optimized Now i'm going to go do that crazy Routine and my body's going to respond great. No, it's not you're not a superhero You don't have like this unlimited recovery ability You still will run into the same problems You still all the same principles apply and I wanted to say that because if someone's listening Who did who went down that path and they may think well, you know Working out like crazy didn't work before but now it will work probably not you're probably still going to overturn Well, or even worse it does work a little bit I mean that's I would I'm glad you brought that up because uh, I mean this was common in the competitive space I saw lots of guys dieting terrible training terrible, but yet had great physiques So, you know sometimes you in spite of yeah in spite of your your training and your diet because you're taking trt Your body responds a hell of a lot better You know if you take somebody like this like this guy who's got was at 200 His and then he goes up to 800 His body is primed to build muscle way better than it was sure in the previous three months So it might send this false signal He starts going if he were to go back to his weight of routine It's like oh wow he starts losing body fat He builds a little bit of muscle because he's now on trt So he pulls himself right out of balance again. That's right Yeah, but remember trt is not like the competitive. Yeah 800 versus no just bringing back to healthy levels Which my my point though of bringing up the the competitors is just that you can you can be taking these This testosterone and still be making bad food and exercise choices for yourself and see some results That's the point of bringing that up not that it's the same or anything like that But he that's the I think that's the danger of trt for someone who doesn't like if you just think that that's the answer right like you go Oh, like I have super low levels. So now I'm just going to add trt do everything else the same No, it's not ideal and even if you do see some results You got to be careful that those new results aren't because oh all I just need to do is fix my trt I have all these other things that I'm doing wrong But because in spite like you said you still see some results because the trt was so helpful But I mean his his pattern was super. I mean, you know beach body most of the workouts are yeah hand routine Crossfit yeah, just all these like beat the crap out of yourself and and by the way I mean another I know we've this is kind of a dead horse for a lot of people I've been listening for a long time But if you're new to listening and have heard us talk about crossfit and we throw jabs every once in a while This is the reason why because he represents a majority of the people I trained in my career And I would think you you guys also. Oh, yeah He's very very similar to the general pop and the worst thing this guy can do is go train that way Well, I had to have these conversations so many times and I think that's why it sounds like I'm this big hater or something I'm not a big hater It's just that I've had to have so many conversations to help people get you know Restore their body again and like take them back through the process of finding that right dose because they were so extreme By the way, I want I do want to say this Working hard doesn't guarantee results on anything no and anything not just your body. Look You can even in business you can you can work your ass off and apply yourselves in a stupid way Not be smart not be efficient. You could do this with anything. I could dig a hole with a spoon Work my ass off. I'm not going to get very far versus using a shovel or a backhoe So, you know, I know you were saying it works for the things I think what happens is people progress in spite of the fact that they're doing thing wrong because they keep pushing the same Button which is harder, but smarter is better than harder always so and especially when it comes to your body Our next caller is gilda from pennsylvania gilda. What's happening? How can we help you? Hi, um, So thanks for having me on i'm really excited to hear your information. Um, I am um, so i'm 45 59 way about 150 18 body fat I um i'm prepping for Well, actually i'm kind of in the building phase for a bikini competition in probably june of 2022 and um I've been pretty persistent and consistent with my weight training six days a week Cardio six to seven like 30 minutes steady state. Um, I have a trainer And I also hired a nutrition coach from one of those bikini, you know competition Uh I guess groups. I don't know what you call them but anyway My coach who resistance trains me gave me a set of macros and then the nutrition Coach also gave me a set of macros and they're pretty different And I just don't know which one is the right one for me. Um, and I wanted to know what you guys thoughts are Okay, well, I got I got a couple questions before we get to the macros. Okay, so The competition you want to do is in is next summer, correct? Correct. And right now you're in the building phase That's right. Okay. So you're lift I have here your written question It says you're lifting six days a week. You said you're doing fasted cardio also six to seven days a week Yeah, that's right. Okay. So where do we go from here? Yeah when it's time to to get ready for the show Yeah, um, I I was told to cut back on my cardio, but honestly it's more for my mental Um Yeah, I'm gonna suggest you do something else for your mental because because and you can you can Things that are active That are not what you're because here's what's gonna happen when you get time to to cut down for your show You're gonna be left with you know three times a day cardio And even more weight training or cutting calories even more You really want to take advantage of this off season so that the prep is easy and or you don't damage your body After your show because you're already doing a lot With your training so I would cut back on the cardio Or just walk or do yoga or do mobility Instead of doing the cardio your resistance training six days a week Depending on the routine that might even be a little too much right now as well And then I would looking at the two sets of macros Uh, it looks like one is higher calorie and one is a little lower calorie Um, I would go with the higher calorie one to start with Well, uh, and and stay there and see how you feel Well, I'm well, I'm not gonna disagree But here's the thing if anyone gives you a macro breakdown just based off of a Inputting into a computer or you know jumping their calculator out and writing on with a pencil without assessing you I think they're both bad I would not do this with you So what I would do with you first of all We'd have to agree that we're going to eliminate the the fasted cardio every morning You can walk if you really need to and you want to ferment because I don't want to cut something out that is Distresses you or helps you gather yourself the day like that's totally fine because that's something you'll probably do forever So I you can keep that but I definitely would back off the intensity make you walk Then I would what I'd want to do is minding your goal for the next two weeks Is to see can we find what your calorie maintenance is? So in other words, I'm gonna I'm gonna put you somewhere around maybe these calories because maybe they figured it out On off a calculator that says this is where you should kind of be But really what I want to do is is figure out what your individual maintenance is based off of your habits and behaviors Not some calculator. We have a calculator, right? We have a maps macro calculator where we offer this to people But I if I'm training a competitor I've got to be way more precise than this like so I'm gonna tell you okay We're going to we're going to track your steps Daily we're going to track how many how many days a week you're training and we want it to be as as Is precise and consistent for two weeks as possible So we can decide together. Oh, it looks like when you hover right around 2200 calories, you don't really gain or you don't really lose. Okay, that's your maintenance Then from there We're going to build a reverse diet type of protocol where I'm going to add probably 150 calories A day for a couple weeks to see how your body responds to that Our goal from the next like two or three months is to build muscle and to build your metabolism Which if that is the goal, we want zero cardio all the focus is on building strength and slowly adding calories and so a good place for you and I to get is Two months to three months out from showtime and you're up to 25 to 2700 calories a day Without any sort of cardio Then you're in a beautiful place For me to prep you for this show and I actually wouldn't even take you on as a client Until I could get you up to that point because I don't want to send you into prep Already doing six to seven days a week of cardio only being able to eat 2000 calories because like the like sal was saying Where do we go from there? Whereas if I could get rid of all your cardio Slowly build your metabolism up build strength for the next couple months Get you ready to where you're eating 2700 calories and no no cardio and you're not putting body fat on We're in a beautiful place to slowly reduce calories and then eventually slowly start to kick up your cardio To get you ready for a show. So that's kind of what it would look like and anybody giving you generic numbers Just like me. I wouldn't be able to tell you for sure until together We track for a couple weeks and have some conversations around okay Where are you at? How much how many steps are you taking per day? Okay? And then from there and by the way when we start our process To cut so this is how I did every one of my bikini competitors is We actually didn't add cardio cardio was the last thing we did we actually managed steps first So let's say on average, uh, my female clients were stepping Six to thousand during the bulk phase or where you're at right now six to eight thousand steps a day Then when we decided to transition to our cut phase, I would move their step goals up I'd say, okay, just make sure you get 10,000 steps a day for the next week Okay, and then the next week we come and I say, okay now Just make sure you get 12,000 steps and I would keep them I would keep increasing their activity through steps Before I say okay now get on that because get on the treadmills are running to get those steps I would want you to try and get them through just daily movement until you look at me and you go adam It's hard for me to get 17,000 steps in a day without getting on the treadmill and kind of getting after it for at least a Half hour hour and then at that point is when I say, okay, let's start to do that three times a week Yeah, and you know looking at the two macro pieces of advice that you got the and this is going to go along with what adam said It looks like the biggest differences between your trainer and the nutritionist advice Besides the fact that they both might have done what adam said, which is You know kind of spit out a generic number is the carbs I see your trainer is recommending out around 130 grams of carbs and your nutrition coach about 240 And the fats and proteins are a little different in both recommendations But it looks like the carbs is the biggest difference that's going to be up to personal preference Because some people do very well Lower carb and other people do very well higher carb So I would mess around with that a little bit and see how you feel how your energy is and Your performance in the gym and it's pretty wide the variance in terms of how people respond To lower carb a higher carb. I mean, I've worked with people where higher carb is just they feel so much better And then vice versa. And this is the perfect time to be doing that. We're in our building phase right now We're adding calories. So this goes back again. I wouldn't ever do a generic thing with you for one week We might run a more higher carb diet I'm asking you as your coach. How are you feeling? Do you feel strong? Do you feel sluggish? Are you do you feel like you're bloated? Yeah, how's your digestion going your stool and you're tell you're giving me that feedback So I know okay. She does well on 250 grams of carbohydrates. That's great or the opposite You're like, yeah, I might just feel sluggish and bloated all the time and I don't know what and then I go You know what? Maybe we're not maybe your body doesn't respond as well on a higher carb diet Let's let's increase fats. Let's lower carbs a little bit because calories We want to be consistent with because we're trying to reverse diet But I may play with the macros both protein or carbs and fats Based off of the feedback that you give me and just the real goal is to slowly wrap ramp that calorie intake Up until I can get you to a place that's more like 26 2700 calories and then start to bring you out ready for the show Yeah, I hope that helps. Does that help at all? Yeah, absolutely. So gosh cutting cardio is so hard Well, it's always for my bikini competitors I normally have to I know I have to shut that down completely and by the way, so I'm gilda I'm gonna make sure that dug Get you in the forum We have actually We have a lot of we actually have a lot of competitors that have gone through this process in the forum And everyone's super friendly If you post in there let them know what you're doing and your process and the Advice the guys gave you and you can even admit the struggle you have with cutting cardio You'll get a slew of people that have been in the same spot as you That are probably given tips and advice and like you'll it's a great place in community for someone like you Awesome. Thank you so much. I appreciate it. It's no problem. Thanks for calling in. All right. Have a good one. Bye Yeah, how common is that adam in the competitive world where people They go into prep doing everything and now they're left with like, what do I add? It's how I ended up Building a coaching business when I wasn't really trying to I was just going to shows and meeting people And I would get these these Clients or these well they became clients, but I get these competitors that would tell me what their coach Had put them on diet and cardio wise And a lot of these coaches actually have these competitors Doing cardio in the off season, but a lot. Yeah, not just a lot It's off season. They're already doing it and then when season started It's becomes twice a day three times a day like it's just ridiculous And then all they do is just keep cutting calories and calories and have no Clue on how important it is for us to build their metabolism up in the off season So the cutting phase is much easier So it literally it turned into me just kind of like Telling explaining that to people and they'd be like, well, would you coach me and then I'd be like, well I'm doing a show anyway Sure, and then it all sudden became a thing where They turned it into a side business for me where I was helping these and bikini competitors It was most common with yeah extremely common that you get a client who is Doing already cardio and is around this calorie intake 1500 to 2000 And they're doing cardio just to maintain where they're at and then they want to do a show and like It's real quick and easy for me to assess that and go no like I know you want to do a show on this date We're not going to even book a show until we get to a place where we both agree This is a healthy place for your calories to be at with minimal to no cardio That now we're in the place to say, okay Let's pick a show date now that we've got a good metabolism to put ourselves in It's because I want a hard mindset to break Oh, it is because you know and you're dealing with something like yes I will I will go through this building phase But also I want to shave you make sure I shave off the fat the same time And so that becomes like a thought that like I need to keep the cardio though You know so that way I don't get you know this I I didn't look I never I never really coached competitors, but I would get uh Female competitors after they were done competing broken. Yes busted They come to me and they're working out like crazy and all I competed three times last year And I'm looking at their their food log. I'm like you're eating 1,300 calories And you're working out six days a week and you're running doing like three Cardio sessions in a row. Yeah, or they or they would they would lose their periods for years or just to have all these signs of HPA axis dysfunction. So then it was this long process of getting their bodies to heal and it's because of this It's like they went into A pre-contest phase Redlining, you know all the way already. So where do you go from there? Now, how do I get my body ready for stage when I'm already doing everything? You just do more at some point Hopefully she goes in that form because there's actually I know of at least three of x clients of mine That is in our private form that I coached for bikini shows So Rochelle's in there for sure Melissa's in there and I think Jessica is in there All three girls that I I got after either they did it with somebody else or did it on their own And can attest for the way we ramped their metabolism I tell you Melissa's was the last one I did and I remember that I mean, she's what five What is most of five three or shorter, right? She's a tiny little petite thing walks around at 120 pounds 125 pounds Whatever she was eating 2,700 calories with no cardio Before we decided to cut for a show and when I got a hold of her she was right around here 2,000 or so calories and that was the goal. Let's get you up to a place where You are eating like so much food You don't want to eat any more food and then we're ready to reverse out and I remember we cruised right in with no Cardio to the last two weeks. She dieted higher than what she would what I got her at So she hit stage at like more calories and 20 that's right She hit stage at 2,200 calories when I think I got her around 1900 or 2000. That's awesome This is how you got your pro card in mens bikini So awesome our next caller is sam from colorado sam. What's happening? How can we help you? Good. How's it going guys? Good, man. What's up? So my question kind of revolves around transitioning from a cut to more of a strength gaining phase. So I've lost like 30 pounds or so in the last six months almost unintentionally. I've just been so My work has been so physically demanding that I've lost all that weight Switching jobs moving back home to michigan and excited to get back into the weight room. I'm thinking about starting Matt sanabalic and maps prime to start and then maybe moving into performance But my question probably revolves more around nutrition. Like how can I Once a good strategy to start eating more calories building metabolism back up and and building strength and building muscle back Without sort of putting on some of that body fat that I've worked so hard to shed. Yeah, well sam Let's get a little more detail. I seen your question here that you were guiding hunts For six months. What does that look like? Like what are you doing with that? And then how how soon can we come out there and you do that for us? Yeah Next fall, man. All right. Let's plan that Yeah, so we're gonna kill so what does that look like guiding hunts? It says for the last six months What what is a typical hunt look like in terms of you know your activity and Yeah, so it depends on clients for me like september I like bow hunting so september's bow hunting archery elk season out here And it's just so active like there there'd be days where we'd be putting on 15 plus miles hiking with the backpack on Wow And so it's like you you can't even eat enough to maintain weight at that rate. And so You know, there's days where you're guiding older clients and stuff and you're not as active but In general for the last five or six months It's just been so much like just putting on miles and and burning so many calories that um That's I'm I didn't even weigh myself for like three months and then I hopped on a scale and I was like, holy Shit, I've lost, you know 20 pounds or whatever. So Um, but I just I've lost so much strength and I'm excited to get back into the weight room, but um That's why I added that into my question just to kind of explain like Yeah What kind of what's happened? You're a fun client to help. Yeah, you'll be a fun one to do your body You're okay. So your body just adapted to what you were doing So you're hunting you're hiking lots of miles probably not eating Probably eating foods you could carry with yourself. So it says in your question meat eggs vegetables So your body adapted became quite efficient You probably got really good at hiking and hunting But now that you stopped you want to gain a little bit of muscle mass and really this is just Typical slow reverse dieting. You got the right routine. So you're doing maps enabolic, which is perfect for this Maps prime, which is going to be great because that's going to help you avoid injury and just kind of get into your workout Really connected Um, I would slowly increase calories take your current caloric intake and bump it up by about three or four hundred Start with that see how you feel. You should notice a bump in strength You shouldn't gain too much body fat from that you should start gaining mostly muscle and then continue from there I might actually keep him Right where he's at calorie wise because he's obviously going to drop the 15 miles a day of of hiking You probably are already eating a sufficient amount of calories for building muscle right now You're just moving. You're not obviously you're not going to be moving 15 miles real soon here, right? So Even though the the calorie intake is a good point caused you to lose a bunch of weight right now For the amount of activity that you're doing you're about to dramatically shift that so actually the first couple weeks I would actually say, you know what because I love the I love the mostly meat eggs and veggies as far as a great Whole food type of a diet. I'd say well, let's eat very similar to that and kind of what you are doing Let's see how your body responds to maps anabolic and then after about a week or two You and I would assess and go like, okay, what are we building? Are we still losing? Are you maintaining if you're maintaining or losing? I'm obviously going to bump calories But you may actually start to kind of put on some put on some weight and put on good weight because now you're lifting Wait, it's because you're just not moving that many miles anymore. So I might actually kind of keep you Similar to what you're doing nutritionally right now because about your balance is nice Just and your calorie intake may be actually okay for a guy who's go it went from 10 15 miles a day to now None of that and just strength now just just another Just to just to think about you're you're when you stop all that hiking you start lifting weights You're you're gonna the first few weeks are gonna be very anabolic and I'm not just talking about maps anabolic I mean the state of building muscle not too different than what you'll find With competitors post show where their body just absorbs nutrients and builds muscle So after that week or two, uh, you're adding calories. It'll probably all go to muscle I think you're probably going to see some really big Strength and muscle gains because of the changes that you're doing With your activity remember all that activity Yes, it burns calories over time your body adapts to that and your body actually starts to become efficient with calories But really what's happening is your body pairs muscle down just to make you better At hiking long distances stalking prey So it's not necessarily that you're burning tons of calories after a certain period of time really just becomes your body just trying to get efficient So you you may find that you're just the next Couple months is just muscle building time and just you get strong And you feel good and you can fuel that With extra calories on top of the reduction in calorie and in activity Yeah, listen to your body. I mean I the main thing I'd have you focus on is making sure you hit your protein and take every day Like that would be the main the main thing that we would be tracking at first would be like, okay Based off your I don't I don't think we even covered your weight, right? How much do you weigh sam? I'm like 185 now. Okay, so I'd say okay the goal sam is make sure we hit 180 grams of protein Every day that's the main focus and then I would tell you to feed according to how you feel if you feel hungry And you're making sure you're hitting your protein tank I'd say I have a few more calories and they kind of see Where that is at based off of how you feel so long as you're making choices like these whole food choices I'm not really concerned. I don't think you're going to put on body fat If you're eating, you know potatoes and steak and eggs and Choices like that. I think you're going to be just fine and listen But I'm also I'm also going to have Doug throw you in the forum So you can kind of give us feedback as you're going through so, you know You can tell us hey, this is where I decided to start my calories and then give us feedback On what you're noticing and then we can kind of help you tweak it along the way I like that you're incorporating prime too, especially because this is going to be a massive transition You know in terms of like what type of activity you're doing to then you know going into more stationary You know this type of resistance training is going to be to put a totally different stress Around the joints as well and then coming back, you know, eventually to doing these guides again You know to maintain the the joint function health and all that you're going to now Build upon, you know, the strength of that but then the function of it will remain Yeah, Sam, what what are you guys hunting? Just out of curiosity Mostly elk. We do some mule deer hunts antelope hunts, but mostly elk So when you when you hit when you get one, do you guys all do you also take the Pete your clients and they have to clean You know car of the animal whatever chop it and then bring it back as well We do all that So like the guides will do all the field dressing and then we butcher it and process it ourselves So do they have to help you carry it back? No, most of the time it's on a ranch a few we own a few different ranches Uh, it's all fair chase and stuff, but a lot of times we're able to get like a side by side to it Um, I had to pack my elk out this september, but it wasn't a terrible back out So wow, so you do the you you carve it up butcher it and then you carry it back They just got to come along Do you guys have a place to stay like fun a play place to stay on the property too? Yeah, we have a pretty awesome lodge. It's all inclusive. We got a chef and stuff bro. Are you kidding me? This is rad. Can we can we book this for do it? I mean do we have to book it a year in advance? We'll keep your contact info sam. This sounds like a lot Reach back out. Um, it's usually things book up not quite a full year in advance So like we have some clients booked next year, but we usually like to uh We at least booked out like six months or more in advance But we like to switch it up a little bit and not get the same people every year. So just bump somebody for us. We're celebrities We're not fully booked yet I'm sure just because every year like uh all the clients that are here say can we book up, you know, right after they kill This is awesome. Can we book, you know for next year? Justin's gonna want to he's gonna want to take down an elk with a football I know I definitely I'm gonna stab it I've been wanting to do this But I've been wanting to do it with a guide and somebody knows what they're doing And you'd be like the perfect person to take sounds like uh all of us on an adventure like this. So this is It's like the I mean not just saying this because I worked there But it's like the place to go for your first alcohol or your first time you just you learned so much and All of our guides are I mean we probably have a hundred combined years of experience guiding awesome That sounds great, man, and and I'm looking forward to hearing about your progress in the forum But yeah, your your body is primed to build muscle focus on getting strong and feeding that process Yeah, you're gonna you're gonna pack on some muscle if you do this, right? So that's uh, I guess my last you kind of touched on but that'd be where you'd start would be priming anabolic Yeah, yeah, yeah Next would be next will be mass performance. So right after maps anabolic go to mass performance But I would definitely start with anabolic Awesome. All right, Sam. Thanks for calling in. All right. Thanks guys. No problem Yeah, so this is a great example of your body adapting to Do better at what you're asking it to do, right? So if you're hunting you're hiking long distances You're carrying weight on your body You're doing lots of kind of this low level, you know, kind of steady state type of activity Maybe with some interrupted with certain bursts of of activity, but what the body does is it pairs Muscle down makes you very efficient You also get lean, but it also it makes you very efficient with calories When you're done doing all that what you're going to ask your body to do is to become less efficient with calories speed up them It tells and get stronger And you will you'll build muscle doing it, but great example of what happens to the body Uh, you know when you're asking it to do particular things his body did exactly what it's supposed to It just got better at hunting. That's why the math doesn't always equate, you know So this is a good example of that of like how the body just likes to get as efficient as possible at what you present it Yeah, and I really I mean the reason why I came back with the I wouldn't move the calories up right now is I just When you're doing something so dramatically different as far as activity Um, I like to just kind of eat what feels right and you know, or when you are hungry make good choices Let's assess where that kind of is let's assess how your body's moving to decide How much I want to move you up or down in calories and Obviously we're we're eventually going to bump calories, but sometimes when somebody it's just like competing sometimes when you Take somebody who is doing so much cardio so much weight training in a caloric deficit Just them going back to eating normal Uh with the reduction of all that activity starts to pile muscle on and speed the metabolism up So I think a week or two is fair. Yeah, that's you just you just need to get a week or two of assessing How his body is responding to where he's currently at and then the goal will be to start to slowly increase the calories That's awesome. Look if you like our information head over to mindpumpfree.com and check out all of our free guides So we wrote guides that can help you do everything from build muscle to burn body fat to improving your health and longevity Again, it's mindpumpfree.com. You can also find all of us on instagram So justin can be found at mind pump justin you can find me at mind pump sal and adam at mind pump adam