 First question is from for Toto no insta. What is the best way to get a pump for a photo shoot for every body part of The body with body weight only. Hey, this is a great question for Sauer. I guess he's got this mastered for our questions I know it looks that way But this is flat. I don't know how was it when you're backstage with all those guys? Yeah, you guys I want to know about this pump each other and who is the designated like tan paint guy Well, those these are two different things. I just picture Adam in the bag. Hey, your pump looks good So Yeah, we did you have bands backstage. I mean, that's like extremely common And so I think the part that like someone who's getting ready for a photo shoot the You'll air out pretty quick But there's a couple things that I think that are super beneficial to know what to do like sodium loading Hitting the wall the water the carbs kind of timing all that and then also getting the pump I think we'll keep that kind of filled out look whereas if you do and I and I noticed things like If I did something more slow digesting carbohydrates I would maintain my pump longer than if I did something that was kind of fast-acting fast-acting quicker pump right away Like if I was about to get on stage in a few minutes having something that was like quick sugar I have an alcohol you see some guys will take a shot or do something like that To get a pounding in a bunch of water, too Or is it not a lot on a bunch like so enough for stage Yeah, you would deplete down a little bit on your water And then right before you get on you load a little bit and everybody's body's gonna be different like how much you want to Take in so for me it would be like 70 grams of carbs and a half gallon of water about an hour before I Get on stage or present or a photo shoot and then literally right before the photo shoot or right before you walk On stage you're getting a full body. I'm doing push-ups. I'm doing lateral raises. I'm doing chest flies Where do you hold your camera? So I'm You know figure that out, you know, it's funny about this is that Lean looks better than big in photo shoots. Sure. So and this is important because I think Sometimes people get concerned with like I need to be bigger and so they do the carbs and the sodium end up Holding water and they just maybe you get a better pump, but you just don't look as good Well, I mean, who am I talking to right now? What body fat percentage are they out with that? Totally cuz you're at the elite level, right? Well, yeah, and what will kill you though to your point though I mean one of the hardest things about so I never I don't think I ever truly bought brought My best physique to stage when I was judged It's extremely difficult to time this pump or this perfect look when they're judging it really is hard and everybody's body is so different and Depending on how much muscle you have this time around and your metabolism. I mean all this stuff matters And what would happen is a lot of times I would be I would be so afraid of what you just said of like Taking in too much that it gives me kind of bloated looking or what in the bodybuilding community We call like over spilling right so having too much carbs or calories and they're being stored as fat Right and holding on to too much water that I would kind of play to your like you said like I want to stay lean And that will present better But boy then and then after I would judge in the morning I'd be like well, that's mainly when they decide right so you can come into the night show a little softer Whatever you want then I would fuck with things I go eat a whole bowl of pasta and pound a half gallon of water And then you see my photos at night I look ten times better than when I got judged this would happen to me a lot So there is a there is a fine line in that but that this to your point Getting as lean as you possibly can is the best strategy for a photo shoot or getting on stage and then You know loading up with a little bit of carbs and and water before right before you go in like an hour before you go into your shoot Yeah, and I think the best strategy. I don't know it's for me at least I haven't done I didn't compete I only did one real photo shoot way back in the day when we did maps anabolic and I did better doing kind of like light band work and going from body part to body part rather than like just doing shoulders And then go into chess. It was like, you know push-ups band rows Laterals, you know band curls yeah, push ups and you just kind of yeah I want to do you run like a like a like a light circuit again You're just trying to pump you don't you don't want to be hot and sweaty and get too crazy But you're just I'm doing push-ups and and then I get up and I do lateral raises Curls yeah, no, you're just pumping blood. Yeah, just pumping blood But what you have to understand is because you're just pumping blood in there like it'll it'll go out Like, you know, so it doesn't you don't hold that pump for hours So you literally want to do that like right before the photos or right before you get on stage But you can do things with water and carbohydrates and sodium Leading up to it to help that but that takes a little more practice and experience to probably nail down exactly what your body needs And I could never give you the formula on a podcast not knowing your body your metabolism all those things Yeah, and then for compounds you can take that might help like citrulline This is what you find in pre-workout supplements that can increase blood flow. Maybe it'll help with the pump You could try, you know beetroot powder so that that can do a little bit of that Picnogen all I hope I think I'm saying that right is another compound That can increase like nitric oxide and help with a little bit of the vasculary in the pump But none of this matters if you're not really lean I mean, I just want to say that because yeah, if you're you know, you're if you're a guy and you're You know 10% body fat. You're pretty lean in real life. I'm on camera It's not gonna make that big of a difference if you get it, you know If you do the water and sodium I'm talking like you got to be shredded for this to really make a difference Not just lean but actually shredded well I imagine this person who's getting ready for a photo shoot is that's the point sure You know, I would think that that that I hope there or I'll see how you're right That doesn't there's nothing you can do now Here's something that this is what was often communicated in the bodybuilding space and I can see where this has got value They always say don't get your legs pumped like don't quote Don't pump up your quads before you got on stage. It's hard. It's harder to flex them and produce striations Now personally, I could totally see that when my car quads get really pumped I could flex them they look big, but I can't bring out the like separation It's like too much blood in the muscle so that and that's that's a one of those things That's what do they call that like a you know anecdote. Yeah, and bodybuilders communicated all the time. So