 Hey, do you have a really fast metabolism and have trouble packing on muscle you're gonna want to watch this Our next caller is Dustin out of Toronto, Canada does then what's up? How can we help you? Hey, um, all right, so I guess I'll start with just given quick background. So I'm about five foot ten hundred and sixty five pounds so I've been doing a maps aesthetic on and off for the past year and I do a lot of stationary biking and biking about five or six days a week So over the past year, I'd say I put on about five pounds of Relatively, I guess muscle for the most part And now going into the next year Excuse me looking to Kind of up at a bit more. I'm trying to put on a bit more weight I'm eating about three thousand two hundred calories a day give or take between that and 3400 so just looking to kind of step it up next year moving forward and I'm kind of at a sticking point for the past couple months I'd say so my weight pretty much stayed relatively around the same So just wanting to add hopefully about like another 10 pounds of muscle in a year time would be nice Give or take as well. So just kind of looking for some advice in terms of you know, should I change my program eat more? Maybe move less Not really sure where to go. Yeah, Dustin So two things that will probably make a more immediate change one is as amazing as maps aesthetic is I know it's great Shout out to yeah, it's time to switch to another program because you've been keep you're doing the same thing over and over again not only that but That's actually one of our highest volume programs and because you're already doing so much biking You don't need that especially if your goal is to pack on some muscle a lower volume program like maps in a ball And would would serve you better in the first place So not to mention what Sal's saying that you've been doing it for an extended period of time. So your body's pretty well adapted Yeah, because that that alone will make a difference and I think those calories you're eating will get you know Because if the signal to build muscle isn't there then you can eat all the calories you want It's not gonna it's not gonna happen. So you need to change the signal a little bit So maps anabolic would be great Even maps performance or split would be good but I think anabolic's probably a better switch and then Cut your biking down a little bit. You don't have to eliminate it But you're doing a five days a week. I'd cut it down to two days a week those two things alone With your current calories will probably result in muscle gain Now if you want to throw calories on top of that it'll happen a little faster But I think that's probably the those are probably the most for me the most obvious Changes you can make that will give you the biggest return I mean, I think I think you make the decision based off of I think what's all of them are true What you're saying changing the program increasing calories or reducing movement and all of them should result in seeing a Movement in the the positive direction you're trying to go which is building muscle You can you can do a lot of one of them or you can do a nice blend of all three, right? So you could actually you could reduce biking by only one or two days increase calories and switch program and you would see great results or you can completely reduce biking and just Switch over to maps anabolic and see huge results or you can significantly increase calories. It would really My answer to you would have to do a lot. What do you prefer? You know, so if you if I felt like you were a client and you go man Adam It's hard for me to even get 3200 calories. Well, then me telling you hey, let's move up to 4,000 calories It's gonna be a really tough feat. So then I might go the direction of okay Well, let's change your program up and reduce your your your cardio that you're doing well Maybe you go to me like Adam. I just love biking. I don't I don't want to go Give it up at all. It's a passion of mine and I enjoy it But I still also want to build muscle that's okay Well, we got to boost those calories up and switch your programming up So you've got a lot of I think that's for me. Okay, I like the biking But I also want to yeah, definitely like add some muscle mass as well So I know I kind of want to dip into several different things and I also want to kind of avoid the significant fat gain So yeah, yeah new stimulus. I mean going going into a different phase where I I mean Have you ever done one to three reps and that was the focus of just pure Strength driven exercise, you know workouts and that was like your your entire goal is just to get strong and then rest No, I've never done like significant rest here. It's I think like the most I've done is maybe like 30 seconds 45 seconds Oh, yeah so that that new stimulus alone is watch how that impacts you and stay with it and I Think that it's just it's mentally challenging for people to get out of their comfort zone with that But you know trust in it and and really like do it to the tee. Yeah, we'll send you maps and a ball okay doesn't All right resist and like I want to just Pile on to what Justin said because he's right The hardest part for you is going to be you know telling somebody who's only rested 30 seconds to 45 seconds Maybe a minute at most that I want you to sit and rest for three minutes You seem like an eternity. Yeah, it's gonna seem like this is silly is a waste of my time So I'm gonna we're gonna try and stay ahead of this and in front of it for you and be like rest those full Three minutes give yourself adequate rest way more than you ever have and just and focus on every set You come back to trying to be stronger and stronger under the bar All right, cool. Thanks for calling. Yeah, thanks. Love you guys. You guys are great. Thanks so much for everything Thank you I You know, it's funny about this is that when you actually look at the amount of calories that your body needs when it wants to build Another pound of muscle. Yeah, it's not much. It really isn't so I know and especially because he's already eating so much a lot of times like oh, let's throw more calories if your body wants to build muscle Oftentimes you don't need to jump your calories that much at all or sometimes you don't you just build that extra muscle Well, that's that's why I made that point of like he could do like a subtle tweak of all of them Right, you could switch the programming. Mm-hmm. Just barely reduce the amount of cardio You're doing just barely like maybe drop a day or two on that and maybe add a hundred calories and that could go Completely dramatically shift. I like that combo. Right. That's a night and it's not really dramatic He's not I'm not saying you gotta go way off the cycling because he loves doing it And all you're doing is switching the programming and I'm not asking you to eat a tremendous amount more just a hundred more Calories probably a more successful approach because the abrupt turn Doesn't stick, right? Yeah, but that changing that signal, you know, it's it's in this particular case I think it's gonna make the biggest difference like lift differently when your body wants to build it tends to build Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here and be sure to subscribe