 T-shirt time Yeah, whoa, all right. We got ourselves 13 reviews this week lucky number 13 Yeah, and we got four shirts going out to the winners. We just keep throwing money away Don't we do we do all but it's well thrown away. All right. Our first winner is Madison 9143 Not just a mom of twins. Oh Super glam that super what super glamp. Okay crime of the century Snake eyes 102 All of you are winners. Excellent. How do they get their shirts dug send the name? I just read to itunes at mind pump media comm send your shirt size your shipping address and we'll get that right out, too Yeah, thanks everybody. If you want to pump your body and expand your mind There's only one place to go mind pump mind pump with your hosts Salda Stefano Adam Schaefer and Justin Andrews in this episode of Mind pump Adam gets super controversial again The bet is can Adam piss everybody off. Yeah, we're waiting to see we'll see what happens getting close He's determined. We talk about my new garage gym and why I like working out in Garages and why the other guys like working out in gyms what the benefits are of each of them we talk about working out with Ben Pekulski one of the Coolest smartest bodybuilders I've ever met also a massive massive human being his legs are about one leg is about the size of two Dugs, yeah, we actually like the redwood trees in my backyard We talk about the differences in lifting techniques and training routines and that's all in the 37 minute intro Then we get into the questions question one. How do I improve my squat? Boy, is that a loaded question. Oh, yeah, we attack it next question was what is your opinion on carb cycling? for fat loss Do we like it valid or do we think it's stupid sure we talk about that in this episode then we talk about the biggest criticisms We've got with our maps programs Or did we get any criticisms? Here's a hint. I doubt it. Nobody says anything negative. I doubt it. Lastly, we answer a question We answer the question about what we thought of the Netflix documentary What the health this thing is super popular right now? Everybody's watching it and we've all gotten probably 25 messages each on our opinion on this up on this particular document Oh shit We decided to watch it and you may be surprised at what we think about it or you actually may not be surprised Or if you're a listener for a long time, you would know exactly Listen to this episode for all that amazing information. Also, there's only three days left for our summer Starter pack this starter pack includes maps anabolic, which is our foundational program nutrition and fasting guide our Maps prime program and access to our form. We take all that stuff. We bundled it together Very nicely in a wonderful type package with a ribbon and then we cut it more than half in terms of the price Oh, that's aggressive go to mind pump media calm to enroll in that now You know what there's a missed opportunity there you're talking about working out in your garage And I didn't give you the weezer song that would apply best. Oh, what is it in the garage? I feel safe. No one cares about my ways Enjoy the episode. Dang. Oh My goodness. Did I get some heat for the girl question? Sometimes I hear what you're saying and I and I just quietly allow you Say it because you're allowed to have theories, of course. Well, you know, it's like I told I told somebody I knew you get heat I know you I knew you get heat and you know what for as much heat as I got I got the same the others said like Oh, I'm glad someone said something, you know, so it's like you can't make everybody happy And at the end of the day, it's my opinion and I said listen Here's my opinion like I've had, you know, 10 years of running big box gyms and This has happened to me not a couple times not 10 times but a lot and you know The greater percentage were more more situations where somebody was, you know, drawing attention to themselves They were the common denominator in it now that being said that isn't me I'm not fucking saying that there's not a ton of people at the other side of the coin where they're getting harassed by some fucking ass Oh, because I've had to launch that guy out of the gym, too So to your defense and this is in regards because some people might not have heard that conversation This is in regards to a question we had on a few episodes ago in a quaw where a young lady was asking She's talking about how guys are kind of following around in the gym and being creepy and you know douchebags or whatever And like how she can prevent it because she doesn't think she's doing anything to to draw attention or whatever and Adam Adam basically said was some people do draw attention to themselves and then get upset when they do get that attention and I Of course, you're gonna get heat for it because in today's climate And it's it's political client a climate. That's what's driving this is that people will will assume that you're placing blame or excusing shitty behavior in other words right wish I'm told in other words if there's a Woman or a man, you know working out in a gym and exposing a lot of their body and Then they get lots of attention on themselves and maybe it's negative attention. Maybe there's a guy That's like, you know makes a disparaging remark, you know, like hey, you're hot or you know something really bad, right? it's not excusing that guy for saying that but There's definitely a higher likelihood That you may get attention that you may not like, you know, it's just It's it's almost you know reminds me of it's almost like And this I'm gonna draw a parallel here that might even piss people off But it's like saying hey, you know, I'm gonna carry a firearm on me I'm gonna get a concealed carry permit Because I want to make sure I can protect myself in case something happens and then people will say we shouldn't have to do that People shouldn't just should just know not to come after you. It's like look That's just the reality is if you are in a certain situation if you place yourself in a situation or if you dress a certain way or if you say certain things because your words can do this as well The likelihood that you may garner attention From people you may not want it from or that you may hear things that are or you may increase the likelihood of some shit happening It's just higher and that's just fucking reality. I hate to say it, but it's true it's just the reality and so it's not excusing that shitty behavior because I don't care if you're a woman and you're walking around in The streets naked if you're walking around on the streets naked and doesn't give any pervert the right to say or touch you We're doing it of course not no, but is the likelihood that you're gonna get that attention higher. Well, it's fucking that's Reality, I don't understand why people get mad at and I think it's just the way I think it's And it's because a little bit of on the side that she was the one asking the question I think you know and so it's like if you're gonna assess that this is a question coming from her like Why is this all happening? Why do I keep getting this type of attention? You know like it's just it's just a logical conclusion to not just look at You know what your environment is but also look within what you're projecting. Well, it's not the first time I've been asked that question. I've been asked that question many times And I don't remember the the actual girl that asked the question so I don't I can't speak on her profile But typically this this person who asked a question like this and I'll go through like their Instagram And I'll look at like their photos are posting and it's like okay Well, you're taking you know your shots in the your selfie mirror half naked bending over showing your clam like And then you wonder why you get like the term I haven't heard no wonder why you get all these perverts writing show and not to Justify what they're doing. I'm not saying that they're fucking not in a wrong or they're not inappropriate Like yeah, fuck those guys too, but you have to ask yourself at some point Am I am I drawing attention to myself? Who would your big brother tell you? I mean like if you had a big brother, what would he tell you and sometimes sometimes you're doing nothing, right? Sometimes and this is also true sometimes you're doing nothing at all to attract any kind of you know, you're just You're normal you're dressed normal you're minding your own business and this is a lot of times that there's just shitty people out there that are gonna fuck with you now in either situation Whether you're dressed provocatively and you're saying certain things or you're wearing a t-shirt that says something You know, that's provocative or you know, that's gonna cause some kind of controversy or you're not Both cases it does not excuse someone acting like an asshole. It's never okay to act like an asshole be a creep or whatever There's never an excuse for that Just the likelihood of that happening goes up when you're sending Potential different signals and you may be sending signals that you're you're not aware you're sending or that you're not even trying to send So remember this human whether you like it or not. This is just again. It's just fucking reality Okay, and it's people aren't perfect just the way it is That we read each other both consciously and unconsciously based on signals that we get from that person and it's everything from Body language to whether they're smiling to the clothes they wear their hairstyle You're gonna see someone even for a split second You're gonna pick up on signals and your brain starts to make decisions on that person's been proven over and over again And it's it does it everybody does it everybody does it your brain evolved to do it You could try and be as conscious as you want to say that that doesn't happen It just does and it's just Reality and it can be anything can be your skin color can be your sex and anything So knowing that if you're in a situation where you're like, okay, I'm in a gym and Or I'm at a bar and I really don't want the attention from you know people I don't want creeps coming on to me or whatever So I'm gonna try and put out signals that say don't approach me. I'm unapproachable That will lower the likelihood. There's still maybe some creeps, but that will just lower the likelihood Like here's another example that I know everybody's and I can have a problem with like if I went to a Super ultra progressive liberal If you're going this direction because I was just gonna say I would give Sal the same advice if I caught you wearing your Capitalism shirt at a liberal rally, right? And you got your and you got jumped and you got jumped so those assholes know you're just wearing a t-shirt You're not saying anything But because you're wearing a capitalism shirt at a liberal rally you could get some shit like or more accurate Be like at a socialism type rally right or if I'm wearing and I'm not a Trump support I want to make sure I say that before everybody freaks out But if I went to like a super progressive liberal rally and I'm wearing like a miracle You know make America great hat and a great. There's been videos of people now I've seen this like dudes will go to a rally Which you have the right to you have every right and nobody has a right to fuck with you There's nobody can touch you nobody can steal your hat from you. Nobody can be violent towards you I don't even if you use words I could yell racist slurs and be the biggest ass on the world But didn't give the right to sub for someone hit me But if I go yell racist slurs and I'm around the people that I'm make you know Throwing these remarks at or about The likelihood that someone's gonna hit me is much higher, right? So it's just it's just reality But in no way shape or form and people can listen to the episode a hundred percent No way shape or form are you making excuse for people acting like ass? Oh, no for people to get upset with what you're saying It's this hypersensitive Political climate that we live in where we are throwing away. We're completely throwing away logic Because we're trying to be so politically correct That it's it's the bullies have changed uniforms. It's dude. I read and this is again This is rare metaphor. This is rare, but this actually happened I should I should look it up So I know accurately what the where this happened, but I read a story a while ago or this this young lady accused this guy of raping her and Then they went to court and the court subpoenaed their text messages and subpoenaed all these different things and The evidence there was zero evidence that he did that and all the evidence was that she She made it up and lied because she don't want people to know that or pair her parents to know that she had sex with this guy So she her parents, you know Confronted her and her parents were super strict and she's like no, no, no He forced me and that was the way she excused it She admitted it that he never that she later on said he didn't I apologize But it doesn't matter a guy got kicked out of school guy got like Losses job like all these horrible things happen because in the political climate. That's such a sensitive subject that Even if you suggest or if the guy suggests that she's lying for example that he's got almost no case This is but this has happened with custody battles with fathers and mothers I know I just go went through a divorce and luckily both me and my ex were amicable and work together, but More often than not the father will get fucked if they go and go to court and they try to fight over custody and all that kind of stuff or The guy the more often than not the court will side with the least in California in most states And this is just statistically true and of course there's definitely You know cases where women get the shorter than the stick because of their sex and of course there's races and all as if it's just reality and sometimes we have to kind of accept it and Not be so afraid of saying certain things because we're trying to be politically correct at the end of the day There is no excuse for Physical violence. There's no excuse for threats. There's no excuse for theft or damaging someone's property no matter what Bottom line, but sometimes you put yourself in situations where you may increase the likelihood of it I bottom line is I don't care what topic we're talking about If it's a common reoccurring theme in your life at one point you have to ask yourself something like to one point I don't care what we're talking about. Does that have to be this whole topic about women or politics or any of that stuff? Like if something is continually happening in my life that I don't like at one point I have to self-reflect and ask what am I what part do I play in this world? That's all I'm fucking saying That's all the advice was it wasn't trying to Segregate anybody or say that oh the all these girls are asking for now fuck that of course There's always exceptions the rule of course There's gonna be some fucking creep and weirdo that needs to get his ass kicked no matter what I'm not saying that All I'm saying is that listen if something continues to happen to you over and over and over at some point We should self-reflect everybody should no matter what the fucking thing we're talking about is that's just my opinion And that's it. It's my opinion like if you disagree with me, and you don't believe in self-reflection And you don't believe asking yourself what is the common denominator in this situation? What can I do differently then to each their own go around all day long blaming others on everything? But that's just not my style and if you're gonna ask me a question That's what I'm gonna tell you now there was it I had a buddy who drove you know the old-school Hummers the one that like Schwarzenegger Yeah, like the big fucking tank all shoebox and he had The what are they called with the big pipes that come out smokestacks or whatever Uh-huh were he I don't know what he would do diesel out Yeah, and he hit the gas or whatever and freaking black smoke would come out right and he had big like Confederate like a confederate Sticker on the back of his thing and he was a cool guy. He was just very abrasive and yeah, but he was nice I'm sorry. Yeah, dude would drove to San Francisco Parked his car on the side of the road came back and his fucking spray painted and Tire slashed and he was like, you know, and of course nobody nobody has an excuse to damage his property Yeah, but he was like shocked like like what? Fuckers like how dare they you know, and I'm like well first of all nobody should do that They are assholes, but dude you're fucking drove like a you got a flag Yeah, you might as well have like dead, you know, baby seals hanging off the back and like, you know Slicks coming out the back. Yeah, you know kill all hippies You drove your bumper sticker you drove to in your enemy's territory Some people just need some common sense anyway anyway changing the subject I had Fucking excellent workout this morning, dude. Did you it felt God does it feel good to be back right now? It consistency man is getting back to it. It didn't get in the routine of working out Well, so I put a gym in my garage. Yeah, and it's super basic. I have a cage I have like an like a basic cable and kettlebells and dumbbells and adjustable bench and fuck man I know I know Adam. You said you love working on gyms. I fucking love working on garages. Nothing Like makes I just love working. Well, it's funny because you made that statement that like how pumped you are And like you can see the energy and the twinkle in your eye about having this like at home gym Like it's on bro. Yeah, watch how much I'm gonna get ripped right now home because you have an at-home gym And it's funny because we have this beautiful facility that we have here and I'm training the lesson here now And I'm back into my you know old routine of being in golds a good four or five days out of the week And you know what which is weird and because I'm listening to what you're saying and the reason why you enjoy the Privacy of turning the lights off in your own gym and I can totally appreciate it because Working out for me very much. So is my you know my meditation like I feel I'm Totally in a zone. I really don't pay attention to others around me I'm like listening my music my hat bill is down over my eyes and I'm totally tuned into what I'm doing but I don't know there's just something about the energy of all these other people working towards goals and all these different Machines and dumbbells and kettlebells and tools like and just everyone working towards a goal It just gets me going and I tend to have phenomenal workouts in that environment. I think most people are probably like you Do you have a preference Justin whether I work at a gym or at my house? Yeah, yeah I I like actually working out in a gym setting just because I can disassociate myself with my house my house is like I Mean has different When I'm at home, I'm trying to like be more peaceful, you know and like I'm trying to like pay attention to You know The needs and the family and what I need to do at the house like I think it's hard because then you start like rapping in the kids kind of like It's I look at that as like more fun You know workouts versus like when I want to get serious like I have to go to like a gym Or I have to go in another environment So we actually have like that one family gym that's been really helpful for that because then the kids You know have a structured sort of play like they have all that this stuff for them there in the day care center And then we you know my wife kind of does her thing we start out kind of doing the same thing There's two different squat racks So we usually start on the squat rack together and she does her way I do mine and then we split off and kind of do our own workout. So that's been working out really well See, I think I think for me the reason why I'm sure I was thinking about this And it's just like it gives me a like a totally different energy like when I'm in a garage gym And it's basic and it's just me and maybe my training partner and I work out almost every workout with my girlfriend It just gives me this different feel this fire this like focus and I just I just get this great Feeling from it and I think it's because the first when I first fell in love with weights It wasn't my parents backyard. So my association with that feeling to make sense was with that and so the first God, I mean, let's see if I started lifting weights around 13 years old probably the first two or three years was Entirely in Backyards or garages. It was either my backyard where I worked out my backyard and and I got real creative with free weights Or it was in my cousin's Backyard or I'd go when we'd go visit him up in Sacramento and then me and him would have these fucking epic workouts in the in their backyard So there was that for the first couple couple years I fell in love with it then I worked in gyms and I always worked out in gyms And you know, that was fun too, but then for 12 years I owned my own personal training studio and in the middle of the day We didn't have clients coming in so I'd shut the lights off get dark in there And then I'd do my own workout. So it was like my own gym Yeah, you reminded me of I mean we bought plates and we had a bench and everything outside I remember when I was in this this house with these guys in college and that was awesome Dude, we just were hitting it like every day and it was like so motivating with that I think if I did have like plates and a bench and I had like a place to deadlift and all that that would Be totally different. I just like, you know, all I have is like kettle bells in my house It's just it's just so motivating to me. It's so fun I love that I can take my time or go faster or fucking yell or do whatever I want I love that I can work out my shirt off Just something about the feel of doing that I can work out barefoot It's just it's my favorite thing and the other thing I love about it is I've Because I've worked out for so long with minimal equipment because even in my personal training studio I had a cable machine and that was it everything else was free weights and Of course when I was in my backyard, it was even more basic and my garage is Basic and I'm not gonna make it very complicated. It's I get so creative with free weights Like there's a lot of different movements that people don't even know anymore because of machines That you do a freeways and it's just fun. It's fun to like change angles and try different things and I even like this And I know it's association because I even like adjustable dumbbells as shitty as they are. I love to feel Looks like a fish bone by the time you get like all of it off Isn't that funny? So I has to be an association thing, but I would love you know I there's something to be said like I was thinking as you're sitting here talking I'm going you know what I kind of want it all Because for me it really depends on the mood like even right now We canceled the the club one membership not that long ago, right or club sport whatever it's called now And I was just telling Katrina yesterday that I want to go get it started again And she's like really you like five other members. She's exactly She's like you have like five memberships and you have your own gym a different meaning well exactly Yeah, and and each one have have their place, right? So I feel like you know what I was missing from club sport that we don't have is it's this very Spa-like place where steam yeah the steam and sauna like you I mean you feel very comfortable walking This place is so clean and nice that you feel comfortable walking barefoot and naked around everywhere in the bathroom Like I literally do like I would just walk around in there naked barefoot just feel comfortable inside They're just slapping old guys asses, right? It's just it's a it's a really really nice facility has all the Really plush amenities that I look but that being said I feel very weird slamming 500 pounds on the ground Inside there the whole gym turns around and looks at you so they give you like a stink eye, right? So so then I do like I like having a private facility or another facility for things like that So and then there's times where I do I want to come in here And I want to do what I love to do in our facility is when I'm doing a lot of Mobility type stuff I can get on the grass and take my time and stretch and crank up the music How I want to or even possibly dim the lights like Sal was saying and kind of go through my you know It's interesting that the environment like in here even you notice that like it it's a more of an athletic Oh, yeah mobility movement like type of environment. We've created But I totally get that because like if I go into golds or I go into one of these other type of Gyms like you get that like oh or even when we were with Ben Ben pack like you know Just his gym just it was so like I wanted to lift like that Can we talk about yeah, that was a great gym I got me back in the in the the bro list and it was a very bodybuilder He was teasing me because I said it was top three and I didn't say it was the best gym I've ever been in and I've been driving. I know there's got to be a gym That I fell in love with more than that one, but I don't know I'm having a hard time I might have to give him credit as the best gym I've ever been in which says a fucking lot since I've probably been in hundreds of them and Right up my alley because I felt like it had the things that I I would want for the Functional side like it had the grass in there so I could do sled and sled drag It wasn't like the primary focus. It was like there is as function like it's just right here Yes, here's yeah this part of it so and to me and then it had Every fucking machine and toy a bodybuilder could possibly want. I mean it was oh, yeah You could isolate a muscle oh 50 million different Yeah, every little muscle you could I there was a there was like a machine for every small isolated my sphincter muscle So I Definitely really really like that. There's there's definitely a psychological connection though with weights is now we're talking I'm trying to think like what are some of my favorite gyms. I've ever been in and you know, which one if I if I think about that There's one that stands out to me, and I never even worked out in it We just went in there. It was the gym that we filmed all the exercises for math's aesthetic Because there's a nostalgia feel that way that's because I believe she should they shut that gym down Do you know that was the so you never worked out that I grew up working out in that gym? Yeah, that was my my first real experience now I worked out with my buddy in the garages and we kind of messed around at the high school gym a little bit But my first real membership was intersport City. That's what it was called in our sport City in Modesto, California and that gym Man just well I feel the same about little tiny gyms like that with like beat up like iron weights and all that because Like that's all I experienced. Well, every shapati was one of your favorites, right? Yeah, shapati was probably one of your favorite gyms. I loved it But yeah, when we walked in the that one place you're talking about Modesto I never even worked out in there But I saw all this old equipment that I hadn't seen in a long time That just connected me to my youth when I worked out at the YMCA or when I worked out at 24 fitness before They remodeled it on Hillsdale Yeah, a lot of that old equipment or on Parkmore 24 fitness on Parkmore Used to have all this old kind of like and they replaced it all with the newer shit You know what I you know what I really liked about been packs gym That is different than like because it was it definitely flooded with lots of machines and stuff, right? But I feel like some gyms like 24 fitness They just they just put in like the newest most trendy machine in there whatever's new and trendy Where I feel like Ben being as obviously as the level he is at Actually every machine in there was very methodic was was methodical You know I'm saying like he it wasn't just like oh, this is the new cool You know Nautilus machine so I have it It's like each one of those pieces of equipment in there like had a purpose and we're fucking awesome Yeah, very specific angle to achieve this. Yes. Yes, so that I just truly appreciated that because I've been in gyms before like One of my favorite gyms was the gym and Reno that we go to What is that like a hundred and fifty thousand that's like a number two gym for me for sure right? I mean cuz that had like everything right? I mean it had the the powerlifting side to the ramp with grass to push a slit up, right? Right, what's the what what is there a machine you can think of that? You don't see too much anymore that you grew up using that you really like if you see it You're like oh, I gotta use that machine pull over. Oh fuck. I mean so similar. I love I love the pull over machine the old Nautilus one. They don't make them like that anymore God, I'm talking about yes the old the old and you know what you know I'll tell you one right now that I know you're gonna fucking agree with me on for sure. I guarantee it It's a standing side lateral machine So it's a machine with metal handle metal bar metal handles Yeah, and you do side laterals on it and I fucking loved it when I was a kid And if I ever I never see it anywhere No one ever has it but if I ever find it it's funny that some of these great machines They they moved on from them. Is that like up verticals? What do you mean? That went over your head But yeah, I loved I loved the pullover machine and I loved the Lateral machine those were two that I just I never see that's the first one that comes to mind because whenever I do see I get so excited because I feel like only a handful of gyms still have a good pullover machine What else though? There's other ones that when I see I go like oh man So glad to see that some don't have and the golds that I go to has this so it's one of my favorite machines And why I love there are two so donkey calf raises. Oh, yeah, that one those are hard Donkey calf raises are hard to to find love these exercises. Yeah shit that you don't yeah. Yeah. Well not all of us were blessed I'm not I'm not the fat fucking cat. I know I'm sorry. I wish I had fat cats, dude I would give a shit about all those exercises. I know they're just such funny Yeah, they're only funny because you don't have to build them you fuck ass wipe Donkey donkey donkey, you know, actually, I mean, I don't even know if you have you done gas before do you even have you Do you know how to do one time? Yeah, that one where you sit down and you put the thing You don't even know the name of it You know, hey, you know, I don't do that. You know, what's funny though is going to Ben Pax Jim and using all these machines here comes and Justin isn't like I'm like a fish out of water. He's like, what is all this machine? What the fuck is this you guys are trying to I couldn't even get like the right hand position Like, you know, you gotta squeeze them just like I you know, though, I have to give you such a movement I have to give you kudos though on On keeping your cool and allowing Ben to critique you. Yeah, I mean, I know that and talk about You know, this and this happens a lot It was especially with trainers trainers. We all have egos. It just comes with the territory Mm-hmm and when trainers try and tell other trainers what to do it is the funniest thing ever to watch because it's like nails a job. It is like nails on the chalkboard and it's like Have some self-awareness that if you are an educated Educated fitness professional and you're talking to another educated fitness professional that the there you want them to ask you for help If you're gonna give gonna give any whatsoever. I've all the years that we've all you're real So we have all worked together. We are we couldn't all be more different. We all have our own style We have our own opinion on things and I still would never come over and tell one of you had to do an exercise Yeah, because I perform it differently unless you asked me if now if you said how's my technique Yeah, which I've definitely done I think with you guys before if I'm doing a compound movement I said hey tell me what do I look like you know critique me and my hips coming up too fast with that and then I'm asking for And I'll do that with each other right, especially if it's a new movement or something like that, you know But but watching Ben critique Justin on his mechanics on the machine. I thought it's hilarious It's totally it's totally like you Justin is a movement performance like he trains movements period end of story It's moving a weight. He's figuring out how to do it in the most efficient way with the best form to minimize injury and to generate force right and if he's if you know if you're doing a press and You're pressing above your head. What you're thinking is how can I press this weight being stable being strong generating force? You're not thinking how can I feel this the most? I'm not thinking how to squeeze my dealt and then get this to respond and which Like we'll probably do a whole episode at some point on the difference between the two because it's it's there's It's just different. It's just different It's just like have you ever taken a ball and I have you ever taken a bodybuilder and had them do Just like push a sled or some kind of a functional movement and watch them isolate muscles I've seen bodybuilders do a deadlift and they're like hitting their lats They're trying to squeeze their lats with the deadlift and I was like no It's a deadlift just fucking lifted. It's not an isolation movement. Well, you know, and I think it's there's no wrong or right You know, and there's I've been plenty of times where I've been lifting with Justin for years And we've lifted side-by-side and I've never once Critique that and I've been well aware of that I mean we when if you watch him bench press and you watch me bench press it looks like two different Yeah, it looks like two different extra exercises and it's not my way's right his way is wrong It's like that's how he trains and it's for him He's he's looking for something out of that movement more than a certain way and I'm looking for something at it Which I think is a good topic is actually that there is I think we get we always want to get in these camps of what's right? Or wrong and you know, there's everything has its place, you know I think the important thing is when where I try and come at people is to understand What why you're doing that like if you're gonna do something a certain way just understand your your desired outcome there like because a lot of times people's Process that they choose doesn't match their true desired outcome It's like oh my goal is to build this or do that, but then I'm training a certain way It's like well you could do that and I'm not saying there's something wrong with that process It's just that if that's your desired outcome that may not be the best approach for that So there's definitely validity of both. You'll find the most effective people in In a given modality or whatever tend to be also the most open-minded and will take You know what works from different methods and apply and they'll apply it to themselves And you're doing yourself a huge disservice by being so close-minded that you don't even consider that there may be you know, there there may be a Validity is something that's so different from what you're doing. You know the the Gracie family Okay, we know about the Gracie's because they're jujitsu guys I'll give you an example of what I'm talking about the Gracie family who kind of pioneered Brazilian jujitsu or changed the judo that they learned from The Japanese instructors and kind of modified it for their own, you know for their own use What has been has changed a lot since the you know since Helio Gracie was doing jujitsu One of the first family members to really reach out and learn different things who's also regarded as one of the best Grapplers of that time if you ask any of the Gracie's you ask Hickson or Hoycer, you know Or or you know Helio before he passed away Who one of the best who the best jujitsu guy was and they'll talk about? Holes Gracie R. O. L. S. Gracie a lot of people to know who he is He died at a rather young age, but when he was training He was like the best Gracie besides Hickson and the reason why he was so good Was he was a Brazilian jujitsu guy that trained would go to train sombo with the with the Russian Fighters, then he would go train judo with the judo fighters Then he'd go do some American wrestling Then he would go do like all these different, you know He tried catch wrestling which is an American style of wrestling and he'd go and he'd learn all these different techniques and then he'd bring it back and he'd like dominate his opponents and it wasn't because he went he Wasn't the guy that said oh Russian sombo Brazilian jujitsu is better than that and you know, he may be right He may be wrong, but let's say they go one-on-one jujitsu guy sombo guy the jujitsu guy might win But that doesn't mean that there isn't something he can learn from it and in training It's the same way. So if you're a movement guy and you just focused on power You may there may be some benefit from focusing on you know isolating a muscle here Not may 100% there is well, I just talked about this the other day that somebody actually did a great I'm just trying to open people's mind I know I know but I this I'm passionate about this because this is something that you always find me doing is moving in and out like I Think that there's huge benefits to moving in and out of different modalities and ways of training I think for the a majority of people have Get caught in training a certain way because let's be honest We like it and there's nothing wrong with that either though Right like so and I try to explain this to people too that listen if you love the way you train like you have like a Rep range and sets or a workout that you love and and it's like therapeutic for you And you're in the shape you want to be in and like Dude by all means fucking train that way every day of your life if you like and it who cares if there's more benefits Doing other things you enjoy that and if you enjoy that then go for it But if you are looking for change, you know and you want your body to change Which I think a lot of people are in searching for if that is what you're in search of Then one of the best things you could possibly do is to weave in and out of different modalities programs and ways of training I just think that if With fitness you've got like the bodybuilders the crossfitters the power lifters the Olympic lifters the marathon Yeah, and everybody you know merit you know marathon runners, right? That's not even in the state That's a totally different category in spirit. It's all people moving You know I'm saying and I think if we're more inclusive and more like you know If I'm a bodybuilder and I run into a distance runner rather than kind of talking shit or whatever like oh You're this is awesome. Let's talk about how we like to move and is there some benefit that I may learn from how you train? There may be there and I say there may be because I don't want to be so like You know, I don't want to tell people like for sure because then that might turn people up Just be open-minded to it. You'd be you would be surprised at how many different things you can learn It's like you have to completely do a 180 It's it's just kind of introducing those those techniques and those concepts and and applying them into your program to To benefit what you're currently doing because obviously the the principle of specificity applies to like very specific Pursuits, but at the same time like you can benefit those pursuits by introducing other modalities to experience for a while to You know break the monotony of it But then you go right back to the skills and in the training that's specific to what you're trying to achieve It's gonna benefit it. It just depends on the right dosage You know this reminds me of that this is the final three days to get the best program in the fucking world Final three days left to get our starter kit. Oh, right. Yeah with the with maps anabolic and we'll put in their prime We put the nutrition survival guide and access to the form and then access to the form Yeah, that's definitely our best. I'd say way to get started maps anabolic is Extremely effective just for overall strength and a lot of the the building of that program You know, it's like somebody was asking the other day about you know, like, oh, well You know is you know, is this the best way to do? Well, what we did was we took our experience and What we thought a majority of people that will always be exception the rule if somebody already trains like this very very consistently And this is their programming like if you open it up, you're like, oh, oh my god This is identical to what I do. Well, then, you know, you're you're gonna get less benefit But what we did was we knew that what how what's being put out there in magazines What most people are following from bodybuilding.com or what the latest greatest Instagram star is saying we're saying Listen, here's a collection of things that big rocks that we know a lot of people are missing And here's how you organize those big rocks to get the most bang for your buck And so we knew that a majority of people are gonna greatly benefit from programming this way So that's really the the science behind it that makes it so special a comparison to other programs There's a reason why we have so many maps programs again there's so much your body can benefit from training in different ways and You know our goal is to keep bringing more and more variety and be able to elicit different adaptations so that at the end of the day you can Kind of take your body where you want and it's a lifelong thing and if you're working out for 10 15 20 30 40 years Which would be amazing You know You're gonna go through cycles of training you should go through cycles of training different ways Otherwise, you're gonna hurt yourself or you're gonna get bored and you're gonna stop Yeah, did I get that right Doug? Is it three days left and for the start? That's correct Yeah, okay final three days at my final three days mind pump media calm excellent bring on the bird where is the bird? Today's quads being brought to you by Chimera coffee It's the only coffee that is infused with all natural Neutrophics for a cleaner calmer and more focused buds without the crash Put the Chimera link at mine pump media calm and input the discount code mine pump a check out for 10% off Our first question is from towel F. Stefan, how do I improve my squat? Huh, that's not a loaded question. Yeah Well, it depends on what is preventing your squat through the old it depends Yeah, so so I'm not gonna go down that rabbit hole because if I do then you're not gonna get a straight answer And it depends is like piss people off because they kind of want to hear like a general like what can I do? Well, I want to start with you know driving this person to the mine pump TV on YouTube So we literally and I know I mentioned this on the forum. I didn't mention this on the podcast So a part of why I wanted to do this was so I could mention this on the show So we have almost I think 300 videos now on Mine pump TV and it would take somebody a long time to probably sit down and go through it So what Doug is done is actually created playlist So when you go on the home screen of the youth mine pump TV There's actually a tab at the top that says playlist if you hit playlist then you could scroll down And he's organized all the videos on topics and there happens to be a I think a 10-part series of videos That are all about three or five minutes long So, you know literally a good 45 minutes to an hour's worth of information Regarding the squat and it's how to squat like a pro and we break down all types of different movements to help prime the body and get it ready Now the reason why we we picked those movements It's not to say that there's not other things to help you squat Where these were a lot of areas that we know that people suffer from like imbalances or poor connectivity Poor pathways and so they it was a collection of movements that we all agreed would really help improve someone's squat So it's not to be said or it's not to say that they're the perfect Exercises or moves for you, but a majority of people tend to break down in a few areas in my opinion, right? So I I in my years of training. I've seen People are limited by their ankle mobility They're limited by their hip mobility and their thoracic mobility Those tend to be the three main areas that I see people break down now There's of course a plethora of all kinds of other things that could be going on with somebody's squat But in in my experience those are the three areas that I see the most you guys Yeah, I would a hundred percent you have to base it to three. Yeah, I would a hundred percent agree so of course number one we're always gonna say Work on mobility and correct muscle imbalances Unfortunately because we're on a podcast. I can't be we can't be specific Because what one person's thoracic? Issues may look like may require different movements than what someone else's thoracic explain that to I mean the fact that we I think we I want to simplify this as as much as we possibly can so by thoracic mobility I mean what happens to people is when they get down in a school Yes, they round and they collapse forward and that's because 90% of your day is spit in that position. We're doing things. We're driving in front of us We're writing on paper in front of us. We're talking with our hands in front of us So it rounds the body forward So of course naturally when you do a movement that's challenging like a squat Especially if it's loaded and you get down really deep the the areas where you are you have the least connection like in The area the thoracic area we're talking about the ability to take those shoulders and keep those shoulders peeled back when you get down And that's what they tend to collapse and roll forward Which is is setting you up for potential injury or just not even feeling the movement correctly Then it starts to bother your knees or your neck or your shoulders and you're not feeling it where you should yeah So I mean number one kind of perfect the squat perfect how it feels you should feel comfortable in it You should feel tight. You should feel stable if you have access to Videos you can watch our videos and you'll kind of see what videos what squats should kind of generally yeah Well, that's the first real issue is that to understand, you know, what yours specifically looks like so a lot of times This will even take like I suggest like going to a personal trainer somebody that's like has a very good Assessing I that can articulate like what specifically is going on with you And so this is something that we've actually done with with people coming into the forum And then they want to actually like get some feedback Because a lot of times, you know, you don't really see like you understand the concepts But like when you go to apply them, you're still having the same issues and you don't really see yourself from a critical eye Somebody looking outside in and you know, here's something that kind of blew my mind a little bit We were talking to Dr. Jordan shallow The other day we had an interview with him and he was saying how terrible Q it was to tell people to sit back with their squats, which is something everybody says Yeah, no, that was some great and the great knowledge bomb And when he explained it it made a lot of sense because if you if you're telling someone to sit back What they're probably gonna do is they're gonna anteriorly tilt their pelvis in a very strong way Which means they're gonna shorten and contract their hip flexors and shorten their erector spinae muscles of the lower back And you'll see this when they're squatting because they'll their toes will want to come off the floor They'll they'll feel like they're need they're falling back and sometimes they'll feel hip impingement. So What he said for those people is don't try to sit back bend your knees first Embrace your core. It's funny because my girlfriend actually sometimes has this issue. I changed the cues boom at fixture squat right away Learning to break it then so, you know now you go there and then I have to challenge this We just had someone did a post of their squat on the forum and I thought it looked really good But you know what I noticed was he was kind of sitting back the same way too And he wasn't breaking at the knees at the same time now typically people that do that I find they don't have a lot of ankle mobility They their knees don't have a lot of room to travel and I think there's some general rules to that Hopefully I can help some people out with one one is that The taller you are this tends to be a more common issue, right? So when I get really tall people either women that are above 5 8 5 9 men that are above 6 foot when they squat They don't have a lot of travel with their knees going over their toes And so they end up having to sit back and then it arches their low back So, you know working on the ankle mobility is going to help you get down in in good depth and allow you to Break at the knees and the hips at the same time because if you break at the knees and the hips at the same time What ends up happening if you don't have good ankle mobility then you end up like stopping at a certain And you just do like a good morning squat, right exactly You know squats like that Lane. Yes, Lane Norton squats a lot like that. He's got a lot of forward bend in the squat Which is why when we interviewed him He said how at wearing a weight belt adds so much to a squat because he's so you know low back His low back plays such a big role, you know, and since you since you called him out on that I feel it's just the way squad. No, I think I should share this because Lane Initially was somebody who helped me improve my squad He did a squat video a long time ago And I know Jordan kind of ripped into him about some of his stuff But it there was some good takeaways that I got from his squat that allowed me to progress my squat But what I found was I was modifying my squat instead of Addressing the mobility issues that I had so you were you were just getting good at compensated exactly So Lane helped me get a better squat But what he really did was he kind of helped me Cheat my my imbalances that I already had and I didn't realize that later until I had someone like Justin Brink Breakdown my mobility my connection to my feet and my ankle mobility And then it really opened my eyes up that hey I can squat Astagrass if I put the work into all these areas that I need to address now my squat looks fucking Completely done. I'm gonna hear feels better. Well, so speaking of Dr. Brink too So like in maps prime like this is this is why we have a we have a stick we have a dowel bar that we use To assess like our contact points when we go down into the squat so you can kind of see where the breaking points are and You know for me like to get that nodule on the back and kind of keep my in your head from going forward So that's something I have to constantly Consider and think about a lot because I I tend to want to you know Come forward with my with my head and get that forward head and that's bad on my cervical spine And so I'm trying to work on that part of it now. I'm also connecting between my shoulder blades with with the stick I'm connecting down here you know in the tailbone and Just having those that that that constant feedback. So I have that feedback of just touch. I can really self Assess so that that's what one thing, you know, because I mentioned, you know, other people in the form kind of Critically looking at this but like if you if you want to just get going with this and figure out whether or not you're you're in a good Angle or you know, if your shoulders are in fact, you know protracting as you're coming down You know the all these things like you can actually take a stick and just do that and keep your arms back And we have that, you know highlighted Think so I so I want to add one thing though with here's some good takeaways with for improving your squats Let's just let's just say you've got good form. You don't have any major imbalances. You've got a decent squat Now, how do you improve your squat? Well, one of the most effective things you could do and first off repetition Yeah, and first thing you want to do is you want to look at the people who master Strength in the squat and so you look at power lifters and you look at Olympic lifters And believe it or not Olympic lifters are some of the best Squatters in the world alongside power lifters. In fact, I would argue in some cases Olympic lifters are better squatters But if you watch their training, what you're gonna find is they squat frequently. They squat a lot Olympic lifters in particular Squat almost every single day and the high high high Level ones will squat several times a day. Well, think of it like this. I gave this analogy one time It's like that working out to me is like the game of golf and driving is like squatting and I'll be the first to admit that for the first 10 years of my career. I fucking was playing putt-putt golf That's I got really good at putting the ball around all the time because I didn't want anything to do with the squat because I was Terrible at it, but you're never gonna fucking win the masters not learning how to drive a ball off the fucking tee You've got it one point if you're gonna be great at this sport gonna be great at lifting You've got to get that squat down and all the details in the swing on the golf club is real similar to a squat There are so many little parts that affect the entire movement And you are most certainly not going to do it one time and oh look in that wish let me back up Some people will they're gonna end those just like in golf There's that guy or girl who grabbed a club swung at one time their mechanics were gorgeous and then became fucking Rare it's rare right, but it happens same thing goes for those some like Ben Pac said it the first time He ever sat down in a squat. He squatted 400 pounds. Yeah, I spent 30 years of my sense You're right I spent 30 years of my life getting to a 400 pound deep squat You know say he did it the first time he tried it So there are some people mechanically that are just they're built and they're right into that group What most of us though are gonna spend countless hours at the driving range spend lots of money on you know teachers and Different like it is that complicated of a movement, but it is also that awesome of a move But there's also just the frequency factor like you know squat frequently like if you're even if you do a body part split And you're training your legs once a week That's fine throw in some squats every third day also and watch what happens to your squat way quick commercial break You guys we keep getting asked all the time. How can I support the mine pump family? Here's one of the best ways you guys can you guys love that Chimera coffee that we have Chimera coffee with a K You go to Chimera coffee.com put in the discount code mine pump for 10% at the checkout Also, if you guys want to know how I have this luxurious beard and you want one to go to big top beard company Dot-com put in the discount mine pump again, but this time for 33% off Also, you guys if you guys have not tried Ben Greenfield's new bars out there fantastic If you want some go to Ben Greenfield fitness.com forward slash nature bite put in the code mine puppy get 10% off go check it out T Myers 100 what is your opinion on carb cycling for fat loss? So carb cycling is referring to the the technique where you go low carbs some days And I'm really generalizing it because there's lots of different ways to carb cycle where you go really low carbohydrate some days and then some Days you have higher carbohydrate intake now typically I typically like consider this more like Performance wise as far as like, you know carb loading up, you know before an event or something like that It's also it's also bodybuilding wise and yeah Oh, it's my go-to and building muscle and burning body fat wise like there's there's an in a okay Real quick before we get into this carb cycling Carb cycling is not a top three priority Okay calories Macros quality of food and now if you've got that all down then you can start playing with carb cycling So I want to be clear with that because it's not like if you're eating shitty food And then you're you're playing with carb cycling not gonna get any benefit from it. So but with carb cycling Typically when you go low carb typically what people will do is they'll bump up fat So those tend to be inversely related in the diet Now the benefit of carb cycling is that it improves or at least studies suggest that it improves insulin sensitivity Meaning if you take in you know, if you're always taken in 500 grams of carbohydrates every day or 300 grams of carbohydrates every day Your body actually starts to become a little less efficient at utilizing those carbohydrates You your body starts to need more insulin to use take those carbohydrates and to shuttle them into into the tissues that it needs it Carb cycling improves insulin sensitivity so that you get more bang for your buck If you will with carbohydrates when we interviewed a while back We interviewed I think the world of the American record holder at the 100 mile, you know race or whatever extreme endurance athlete Zack Bitter He went ketogenic for a while and then he would introduce carbohydrates right before a race and during a race when he would power up So that's kind of a form of carb cycling and he says that he notices that his body utilizes those carbohydrates so effectively Because he's made himself so carb sensitive whereas before he would do shit ton of carbs all the time and not getting you know The benefit now. It's just pure high octane It is Dr. Mercola even recommends a version of this and for those you don't know Dr. Mercola is he tends to be very controversial, but he's like this ketogenic diet The cyclical the cyclical cyclical ketogenic diet Yeah, so he is like this super keto guy has been advocating for it for a long long time and He even in his new book fat for fuel He even says to include carbohydrates at least once or twice a week to promote metabolic flexibility And there's some health benefits to it I personally probably amongst the three of us and the least likely to have high carbohydrates of between all of us But I have carbs. I'll eat at least 150 grams of carbs Once or twice a week because I notice performance benefits. I notice health benefits from it as well So I definitely think And just taking it to step further. I think you should cycle everything but not just carbohydrates I think you should cycle anything, but that's kind of If if you've never done it. I'm a huge fan of Incorporating it. I'm really excited to do it again Coming up real soon here. So I have plans to do this now carb cycling was my staple go-to You know way of dieting if I were to categorize how did you do it before to get ready for a show? Yeah, I had it. No, how did you do your carb cycling? Well, okay? Well now How I carb cycled I manipulated a lot based on different shows. So but what I'll do is I'll give you kind of a Generalization of how I utilized carb cycling. So I was a heavy carb eater Going into competing. So I've talked about this on the show before that I was eating anywhere between 400 to 600 grams of carbs every day. So that was my tip I was a lower fat higher carb moderate protein eater to maintain a 220 pound, you know body and I When I started to compete I used carb cycling for my cutting down for a show And it worked fantastic and so what I would in different shows I did different things So for example, I would run like a high day Followed by a moderate day and then a really low day So I'd have a 600 grams of carbs then I'd have a you know 350 grams of carbs and then I'd have like a hundred and fifty grams of carbs now Did you increase fats or change proteins along with it a little bit but not a lot I love carb days were also low calorie exactly and so I want to point that out that a lot of times a Good portion of the fat loss piece is coming from the caloric restriction for one or two days out of the cycle, right? Because if you are using it for fat loss But then you increase your fats so much that it the calories don't really change very much Well, then you're not really going into caloric deficit So you're not going to see much of a fat loss that way because you're just replacing the calories that you took back from carbohydrates This is actually a mistake that I see a lot of people because a lot of carb cycling programs recommend that as you go low Low or carbohydrate that you increase your fats, which you should somewhat But not to the point that it equals out the same amount of calories because at the end of the day That matters more like you brought up the point like it's not the big Carb cycling is not the biggest rock here like your macros and your calories are bigger rock So if you eat the same amount of calories and you just cycle the carbohydrates, you're not going to see this huge change in your fat loss So that's one way But then I ran other days where I would run Three four low days in a row and then I would do a large read feed where I do 600 plus grams of carbohydrates But then I do like two or three days of 150 to 200 grams the point of this is that You can do a lot of different ways you don't have to follow a specific protocol The idea is Restricting your body from what the amount of carbs it's used to whether you cut it in 50% or 75% Restrict that for a couple days and then refueling it back I don't know if it's common or not But I just know that like with this specific question a lot of people have This the sort of thought process with carb cycling is being like you're you got a normal amount of carbs And then you're gonna over Introduce carbohydrates like as like an event like just from a sports kind of perspective Like I know like a lot of athletes have this misconception where they don't restrict going in Leading up into the event to be more sensitive to the cars that you're introducing they just load there They just load a shit ton of carbohydrates for that day. Yeah, so carb loading is a form of carb cycling It's not really for fat losses more for performance But even carb loading your your an experiment with this because everybody's a little different So I don't want an athlete to do this like right when into a competition They've ever tried it before but a little carb restriction before a load, right? We'll give you a better benefit bodybuilders have known this for a long time Now they don't they don't do it for performance They do it because they know they hit the stage and they look muscles look big and full once I figured that I just know is like Even myself had that sort of misconception going into you know because of what the coaches say commonly And I and I feel like if athletes like would at least try that and obviously not like right away in in like massive Restriction with it or anything, but like at least start to experiment with that you're gonna get a lot better benefit I love to do like small versions of this within a normal week Look, let's say you're not even a carb cycling person But I know and I kind of did this when we were in Tampa like I know that I'm flying on a plane I may not get a workout so I'm like these if there's not a this is a time when I don't need a lot of carbohydrates So I'm gonna go I'm gonna lean more towards the ketogenic type of eating. I'm gonna go heavy fat I'm gonna go that way for two or three days in a row that I know when I get back I'm gonna have a great awesome workout. So the day before I'm gonna I'm gonna start to load up on all the carbohydrates So I went just yesterday. I had a I haven't had this in probably eight months. This yesterday was my first You know 400 grams of carbs in over a year. I can't wait to work out today Now, what did you eat for the four for your cars by the way? Well, they weren't all good. So Well, I mean I share this stuff on my my post everything. Yeah, so I do share I had a huge thing of popcorn at the movies and then I also had two five guys burgers And you know, I'm glad you asked this because this is actually a good good topic that I was gonna address on my Insta story Is I I do have a really hard time like so I had 4700 calories It's really tough for me and I burned 4300 because that yesterday So I have a really hard time eating in a surplus consistently day in day out with actually not incorporating high-calorie High-carbohydrate type foods like that or without a corporate I may this may even be a more accurate way of saying it It's hard without including some kind of a highly palatable food. Yes, right? Yes, right? I didn't even like I ate right before I went to the movies, but I was telling Katrina We're gonna be sitting for two hours. I'm only at this many hours like this I'm like, let's get a popcorn. I didn't want to pop and there's something to learn from that like highly palatable foods These are foods that are engineered to just hit all your taste buds and just for you to love them If you're trying to eat a lot of calories You can get like it's it's easy to get sick and full of you know chicken and rice and Vegetables and you know sweet potatoes and all the healthy stuff It's like I just don't want to eat anymore Because I'm kind of full but if you throw like a highly palatable food at someone like a five-guys burger Or a bucket of popcorn they might be So I'm glad you're that's not an excuse for people obviously to go It's not but I do want to share this because I do people I do keep shit real on on this show and on my Instagram And I and I prefaced this whole bulking phase for me with you know What I'm doing right now is not ideal and healthy for my body I'll be the first to admit that my body wants to be in this 205 range I'm trying to push it to a 225 230 pound male right now and I get all the signs that it doesn't want to be this way But I'm showing people that process and what that looks for and one of the signs is you just don't want to eat Yeah, I don't exactly I lived that way from time I didn't even eat the whole popcorn because I didn't want any more of it But I knew like I was like I need to add these cowl or I need to get them somewhere And I barely still was in a surplus from what I burned that day And on top of that coming home later that night and having two five guys burgers as great as it all sounds It's funny how how hard it is to live on Outside of either way your body has this area either end of the spectrum. Yes Either end is is a pain. Yes dieting really really hard to get really really lean like abnormally lean is really challenging So is bulking for a guy who's or girl who has a hard time getting up to certain weights and so I'm sharing that process and these are some of the strategies that I have to use to Consistently get up there. So I'll tell you this the human body thrives on Can on variety but consistent variety and what I mean by that is I don't mean consistent right like you're just changing Everything all the time. I mean you change some stuff and you stick with it for a little while Then you change something else and you stick with it for a little while So just like with training if I go and work out and I know that my body thrives on variety I may think that I'm gonna go and just do just go do wild wildly different things every single day That actually isn't as beneficial as sticking with a particular plan for two or three or four weeks before switching over because you Want to give your body time to adapt to that new? Yeah, the same thing is true with nutrition. It's just the time frame is a little different So what I mean by that is you don't you may not necessarily want to eat Radically different varieties of food all the time because you may actually get an upset stomach here Your microbiome adjusts your food a little bit like if I'm super keto all the time and I'm like I'm just gonna throw in you know 600 calories 600 grams of carbs It'll probably fuck my stomach up and vice versa if I'm a high carb low fat person and I'm like, you know That tomorrow I'm gonna cut all carbs out and I'm gonna eat 150 grams of fat like you may have some stomach problems In fact, I've had people tell me that when they go keto and they'll eat you know 100 grams of fat and like I'm constipated I can't you know, you want to have variety But you want to be a little consistent with your with how long that variety is and when it comes to nutrition Carb cycling is one of those things and so is protein cycling and so is fat cycling and so is calorie cycling I'll tell you what right now if you're trying to burn body fat There's two ways you can approach it one way is to have a calorie deficit every single day The other way is to have bigger deficits on some days smaller deficits on other days and on other days Maybe maintenance or even a small surplus at the end of the week It all breaks down to the same numbers, but because you're having that variety Your body tends to do better that way same thing with proteins carbohydrates and fats. In fact, even Bodybuilders are catching on you know, we interviewed Ben Pekulski who was Like one of the most well-known professional bodybuilders In the IFBB a massive massive human being Who and he's got this gym with personal trainers training clients and most people in there want to build lots of muscle Obviously they're going to an IFBB pro gym And he recommends most of the people that go in there have a low protein day once a week Yeah, that fasting protein fasting once a week once a week once a week He has all his trainers teaching his clients That's very forward thinking fucking awesome. It's not just for health although your health will benefit from it It's because he's noticed that people build more muscle when they throw a little bit of variety in there And so carb cycling is up there, but it's not just carbs like I'm telling you try this with fats Try this with proteins Try this with different vegetables and different kinds of meats and there's there's times and I eat lots of fish and other times I eat lots of red meats and you'll not only will you see that your body responds and reacts and changes Better more consistently and feels better, but you're also going to learn your body a little bit better Well, I want to echo what you said about to Being consistent about doing whatever that is though for a little while and tracking and paying attention You got to know what's changed because some people hear that I think and then I and I get worried because I think oh They you know they say undulating your calories so high day low day Well, then I don't really need to pay attention because I know sometimes I eat a lot and sometimes I don't So then people aren't connecting the dots if you're not doing that So I do that again highly recommend the tracking and paying attention to that like the going back to the Original question of you know carb cycling it's like hey, you know run some really low Carbohydrate days in a row for you But first you got to know what your baseline is like if you don't know what you're what's what's carb cycling to you If you don't even know what your average carbs are every single day So for me that's step one is figure out what what do you consistently eat for carbs? Okay, let's say you're a you know 250 gram carb either a day Well, then if you're going to cycle you're going to do something between you know 75 to 100 150 and maybe 300 Those are going to be like the cycle ranges But that would totally change for someone the same size same you that are same body type as you same goals If they are eating totally different because now you're talking about a guy now who eats 200 grams of carbs or less on a Normal day that used to be a four to six hundred So my carb cycling that I would do would change it changes and I'm such a feel guy Right, I always talk about intuitive eating and nutrition and exercise not stuff When I cycle foods and I cycle cycle macronutrients the way I do it is I don't track Like like Adam would for example, I don't write things down and add things up I will cut carbs until I feel like I need them That's how I cycle or I'll cut protein until I feel like I need more or I'll drop my fat Until I feel like I need more or I'll bump my calories or drop my calories until I feel like I need more Explain a little bit about because you know, I know there's a lot of people that hate me and love you And what would want to follow how you do things so explain what you got a really first off You got to really understand how your body responds to different things So it may be different for you but for me I will drop carbs and I'll do it until I notice that my muscles look a Little stringy. I feel a little depleted in my my lifts. I don't get as good of a pump And I start to kind of look feel a little bit gone Then I'll bump the carbs up and I'll get that water now Would you say because I go off of this field to now Would you say there's sometimes two like things that like when you push it too far like headaches or fatigue? Or things like that that you start to notice if you go beyond like what you probably should have I noticed that my strength starts to drop More than anything mainly because I feel so I otherwise will feel really good With low carbs and high fat So and then on the flip if I eat a high carbs, I'll notice that if I stay on that too long I start to hold too much more water I'll get a little more stiff in my joints sometimes a little brain fogs and I'll drop them down And I just kind of play with that. I see what my body needs I know what the my signs are that tell me what I need and then I work with it accordingly So my nutrition doesn't look the same from week into week out either The health engineer since the release of the maps programs. What has been the most negatively positive? Criticism you have received feedback on based on that. Would you change anything about the program? Is that an oxymoron? Yeah, what do they mean? Like the like the most negative versus positive or I think I think just one of the criticism Yeah, I think what what are the I think what are the criticism? What what have people said to us about the program and You know, I wanted to talk about this because To be honest. Hmm. We and we we do like There's we have a 30-day money back guarantee So we've had people at at one point asked for their money back But if I'm sure and Doug probably knows this answer better than anybody one, it's extremely rare to Majority of the time that he ever tells us about it. It's normally that somebody like a new listener that hasn't like hurt any Well, yeah, they open it up, right? So here's the most popular one that I've ever heard him say right like they open it up And they see that it has movements like squatting deadlifting overhead pressing and there's there's not something that like like Wows and it's not up. There's no side presses. There's not a bunch of movements or exercises. They've never seen before It's not like it's this unless they do like perform apps green or whatever. Well, yeah with the red yeah with with red or black that we use a lot of Staple movements in there that we all agree are some of the best things you can do which I Think we're not the first ones to talk about that I don't think I don't think we're the first ones to say that a squat is the king of all movements A deadlift is probably the second of all but it's gonna show up Yeah, so I think that we do get some people that that are they buy programs and this is kind of their MO They they buy they hop from one program to the next program and they're just always looking for something that is Totally different than the last thing that they were doing and so they open it up and they say like oh my god There's squats and deadlifts and overhead pressure. I've seen these movements before. Yeah, I don't I don't want this program I think probably that the two thing the first Criticism that we'll get is if people Open the program and realize that it's not a body part split and we actually get people like that And again, it's typically people who listen to one or two episodes Don't know how we tend to program and by the way the way we program these workouts is based on What the majority of people would do best? Well, it's not gonna work for every single person but a majority of people it will and So I majority so it's usually full-body type routines with more frequency. It's not a body part split So sometimes we'll get people who open it up and be like, oh, you know, I'm this is not a body part split I don't like it so they won't even try it and second complaint I've gotten before Especially with maps aesthetic is that their workouts are like an hour and a half long But at least the foundational workouts the three days a week that are the harder workouts And this is because you're doing the whole body and you're doing a lot of volume Now the days in between are much shorter, but if you're you know, want to be in and out in 45 minutes Some of our programs take longer than that not all of them apps anabolic you can get in and out in 45 minutes for the most part Those are the two I guess biggest criticisms that I get. I think maybe in two like even with performance I think there's been some criticism with like volume With concerned with these like new movements that we kind of introduce people towards and so I think it's just Most of it's coming from a place of like I'm uncomfortable. I'm not good at this and you know This some people like own it and then you know and that turns into like oh my god, that sucks so bad I loved it or whatever But yeah, sometimes people like if they're Unfamiliar with moving their body in that direction even like it it may feel like an eternity I can I can think you think of one thing I would change. Well, oh really? Yeah, I could totally what I would change is when we first introduced the programs and posted them on our site Would be to address Like what we knew the common things you may be going through these are we didn't do that enough This is stuff that we this is coming down the pipes I mean this is something that we were gonna be addressing but as far as the actual programming I don't think any there's all out of every complaint that we've ever gotten in three years There's nothing that would make us change the program in fact We thought when we created the programs we thought about all the objections We thought about all the things that who's not gonna like this. Why wouldn't they like it what people could or couldn't do it? so There's nothing within the program I think the probably the the biggest challenge we had early on like when red first came out and maybe we just had red Angry was was knowing that there were other other things that we wanted to address like prime like prime to me really yeah Once we had all three of the foundation programs in and then prime and then soon to be prime pro are released I feel like we are really sold a lot of holes Yeah, we're really addressing a majority of almost everybody training that the only thing I feel like maybe we lack somebody like very specific things right like I Hope one day we get to go back and revisit green and address like Sports specific like a soccer player a basketball player a football player You know what this is exactly what they should do with maps green to for their sport or going and saying if you are training for a Powerlifting meet these this is how you should program leaving that so we we have I know I know I know some specific criticisms. We've gotten I can now they're starting to come to me like in maps Performance like the first phase which is really a strength power type plays like we're trying to build as much strength Strength as possible. We'll tell people to raise to rest between sets like three minutes Oh, yeah, and people will complain like I don't want to rest three minutes. That's too long It's revolt and they don't understand the the the reason for that There's specific type of programming and you're not in there to try and fatigue yourself You're in there to try to Maximize every set and to be able to generate as much if not more force You know as you do each, you know successive set So I think a lot of the criticisms come from confusion More than yeah, and that goes back to what you said Which is what we're gonna be working on which I'm so excited for what we're gonna be doing As far as more really breaking it down or coaching reasoning and coaching more coaching Coaching do they just say that more coaching? More coaching to the right. I know more coaching to the point. Hopefully it goes the other way for me then, okay More coaching to these points that It's and it let's be honest It was one of the hardest things I've ever done in my entire career at least was trying to create something for the masses It was very very difficult, especially that We are all super Antigeneric anything or anti one way for everybody So how do you create specific programs that tens of thousands of people are gonna be following like talk about a fucking challenge, you know So I mean luckily what's been I'll leave a bunch of open doors well luckily what we what our dream was to Give people the framework of programming depending on that which program you do you know maps anabolic or performance or aesthetic or whatever and Give them sample workouts as to how we would Program these workouts for most people But our dream really was that people would do these get good at them and then start to learn their body and modify them And now that we've been on air for you know, two and a half years and we've been having you know People have been doing the programs for over a year or so We're seeing a lot of that like well We're seeing people who are taking the concepts Modifying it and learning their bodies and creating their own type of workouts, which I love a hundred percent I mean that to me it's like it's like going to college for business school Like we're not gonna tell you what business you have to do after you go It's like we're trying to help we're trying to give you some of the Lay the framework or set the foundation for the things that you need to know before you go start a business Right or go train train yourself like here are some foundational things, but we've since day one encouraged You know flexibility within the program like this is we give you framework and then from there It's like, you know, we encourage people to modify and change and that was really that's what makes the forum So awesome too is people getting on the forum and sharing this stuff And then we have open dialogue of why that's a good idea or why that's probably not a good idea Because sometimes people put out stuff out there like hey I thought about taking this phase and doing this instead and we go well actually That's not a good idea because the purpose of that is this and that's kind of counterproductive to what you're trying to do And we explain that and then it makes sense and then people learn from that or some people go like hey I'm thinking about doing this for this phase instead of that and we go brilliant idea Excellent if it works great for you do that, you know, so quick commercial break. Hey people ask us all the time How they can support mine pump? Here's what you can do You can go to www.brain.fm Forward slash mine pump and get 20% off brain FM for meditation or focus You can also go to audible trial comm forward slash mine pump and get a 30-day trial plus one free audio book Lastly you can go to good get nature blend comm forward slash mine pump and you will get a discount on Ben Greenfield CBD product Next question is from Kay rock your thoughts on the Netflix documentary what the hell oh Wow, it's a piece of shit. We're like what the hell thanks for listening Who the hell made me watch that piece of shit? Let's let's start off by saying that We did watch this in full because We had so many people on our forum so many people on Instagram reach out to all of us wanting to know our opinion And I want to say to everybody that it was very difficult To watch and we all we all right away after about the first five minutes saw the direction It was going and we're ready and we all agree that listen as painful as this is and as much as we know It's bullshit. We have to listen to all of it so we can speak to any points that people have questions So if you haven't seen the documentary what the hell first off you need to understand something about you don't need Well, here's what yeah, no watch it. I recommend people watch it. I recommend you watch it with an open mind There are some nuggets of truth in it, which I'm gonna cover But watch it and because it's important to see all points of view because somewhere Amongst all this information is is where you're gonna find your the truth. Okay. Yeah, well just screamed Bias like a medium and propaganda and you know all the above So if you didn't see that in the first five minutes like make sure and watch it so you can kind of check yourself That's the thing. That's the thing you have to understand with documentaries anybody can make a documentary. Yeah Yes, not like here's here's my issue. Okay, so this is all coming back again to like the whole flat earthers and all these kinds of things where these ideas get sensationalized and People think that in a certain format like whether it's like, you know, highly produced and it's it's a documentary So since it's a doctor documentary feel that means that You know, this is this is counter information, which means that it's you know, this is true So here's so here's what you need to understand first off Anybody can make a documentary and anybody can have a bias and make it sound a certain way and all if you want evidence of that look at documentaries that support Liberal policies in politics and look at documentaries to support conservative policies and politics both of them are gonna make super compelling arguments They're both super biased They both go in with a particular goal in mind and the goal is to sway the voter this documentary 100% I will bet anything on it on it on this statement was 100% driven to get people to stop eating all animal products. I Would venture to say and I don't know this for sure But like I said, I'll bet money on it that the producers and the director and whatever of this Particular documentary are vegans and have very very strong Moral opposition to eating animals and animal products and I've talked to vegans who have very strong moral opposition and they will Really make strong cases against all animal products. That's what this documentary does this documentary Talks about how literally all animal products are bad for you It even goes in talks about how bad how fish is bad for you how You know omega-3s from fish or crap and you can get them from flax and you know, how How corn and wheat are so good for you and we're designed to eat those things and so it went so extreme Eating meat is racist. You know, it's funny. What in the fuck it actually And this is I have to call it out. It actually fucking tried to make you It actually tried to make the connection that eating pork products and pork was racist because these pork farms You know are creating, you know Pollution and it's always in these poor minority neighborhoods and they're really Strongly trying to make you fucking not want to eat any meat whatsoever And what was the other one that I just fell off the fucking couch when they showed What was it was it fish was fish was like eating cigarettes Yeah, they showed like a plate of fish and then like a plate of like 20 cigarettes like it was like eating All the old graphics they used in like 1982 to describe how bad cholesterol is for you, you know I mean, it's just like all this like repurposed I mean, I would have been so painful to watch some of the things though I think I think what is important to talk about this is like, okay Why did why were we so quick to know that it was bullshit like these are the key indicators that I pay attention to It's like when when you when you have to take extreme analogies to make a point like that like you're you're Trying to prey on people's emotions, right? I even believe they used a 9-11 comparison Yeah, didn't they draw didn't they draw in on 9 it was 100% this was a very political documentary It was very like if I was watching PETA put together documentary and they're trying to scare the shit out of everybody enough To not here's my advice to people who are moral vegans first off number one I respect you you have a moral opposition to eating animal products. That's awesome I support you 100% and I even sometimes can relate to you a little bit There are times and I actually can understand that that being said you will never fucking win the argument if you try and say all Meat and all animal products are bad and that's why people shouldn't eat them and it's bad for the environment It's killing the earth and it's racist and all this horrible shit. Not only will that not work It's gonna make people eat more meat so stop being idiots if you want people to stop eating meat Use the moral argument. I promise you'll have more success and then you can say you can't eat a healthy vegan Also, okay, so that being said here's the bottom line humans are omnivores fact There is no debate on this. We are omnivores humans teeth for this purpose humans evolved eating a Wide variety of foods that were available to us We learned to harness fire very early in our civilization and that is one of the main reasons Why we eat meat as much as we did meat is very calorie dense It's extremely in some respects Nutrient dense in fact there's certain nutrients that are rare or impossible to get from plants Now if you are vegan in modern times Congratulations, you have so much variety available to you that you can combine foods and get real You know specific with certain things, but if you were in nature and you ain't no fucking me ever Could you imagine being a vegan like a thousand years ago? You die? One hundred percent you'd die you would die from you would have nutrient deficiencies horrible horrible nutrient deficiencies So it's we're omnivores. So stop trying to make that that that case meat from good sources eggs fish Animal dairy even which is where we agreed with the Documentary on some level like they're talking about processed meats like they're probably not that great for you All for all heavily processed foods are not good for like hot dogs salami Heavily processed bacons like probably not good for you But they were citing in this particular documentary they cite studies They cite a lot of studies so they try and make this real compelling argument But you got to look deeper at the studies for example They come they showed that there was a strong Association between dairy and diabetes, but if you look deeper you'll find that it's non-fat dairy that has Association and not the full fat variety right meat They say increases your cancer risk. Well first off if they don't control for processed meat We have a problem processed meat is not good for you. It'd be like me saying, you know Fried broccoli chips, you know are bad for you. Therefore broccoli is bad for you No, it's the processing of the broccoli chips or whatever that would make it bad for you So that's that's something to be consider also people who eat tons of meat all the time Today in America you'll find two people that do this bodybuilders and People who tend to be unhealthy and the reason why people who eat tons of meat tend to be unhealthy isn't because the meat is unhealthy It's because people who watch their diet nowadays have been bombarded with so much information That they tend to restrict me because we've been told that you know red meat and stuff is bad for so long So you've got this kind of self-selection bias Lastly there may be some truth to a super high protein diet increasing cancer risk and this risk has been Made or this correlation or or this connection has been made in a few studies it's not solid the salt this the studies aren't conclusive and the increase of risk of cancer with high high protein is Rather small and it's with certain types of cancers and it doesn't always work because it actually has a reverse effect on People when they're older. So my point is I wouldn't use those studies I wouldn't even refer to those studies and say don't eat meat or whatever Totally this documentary 100% felt like pita put together a documentary scare people to stop eating animal products I mean first it goes into red meat and I'm like we're all shaking our head like okay Well, this is wrong But we'll keep watching then it gets into eggs and I'm like okay now This is really fucking hilarious then it makes the case against fish And then I'm like nobody says fish is bad Nobody says fish is bad like this is red. This is getting crazy And it just kept going and going and going and I'd say that this this documentary Gets a one yeah Netflix put it on their platform. Thanks. It's it's really unfortunate And you I wish you could find like details on like how the fun where the where the money is going and we could just I Think you'll be that should have been left on YouTube, right? I can't believe that it made and made it to Netflix. Yeah, I was pissed off at Netflix Well, here's here's what's gonna happen. It's got another got paid. It's Yeah, they got paid it's Polarizing so it's gonna get a lot of views right it so it's demonizing it demonizes all animal products So that's gonna get views. It's also the right climate for it because We've heard for so long Low-fat high carb is healthier Then we kind of heard from the fitness industry that like paleo and keto and pro you know eggs are good for you now And you know eat red meat if it's good from good sources and so people have been hearing that now So yeah, I mean a lot of progress. So this documentary sounds counter. So it's like this controversy, right? You know, I also I want to say though that well, I mean I've trained lots of clients that are vegan so I'm okay with somebody that wants to eat that way if you really enjoy eating that way You feel better that way. I just like to help people I like to help connect the dots for my clients on Why that probably is and if you want to continue eating that way then to each their own I think that's totally okay. What I don't like oh is is documentaries like this and then see I told you that this is the Way to eat I told you that this is look at all that we have to unpack this and explain this stupid thing like, you know, I Don't know I guess I just get disappointed that you know the information we present You know over the last couple years and all that like you like it's tough because now okay now This is something new again that we have to like no no no This is just another attempt to persuade You know sway your attention in another direction that's gonna lead you nowhere first off When it comes to longevity with diet context is very important Okay, if you study the ancient the diets of the ancient Inuit, you know cultures You'll find long periods of time. Well, they won't eat a single Vegetable or fruit at all. In fact, it's quite rare. They live in very very cold climates and for long periods of time All they eat is animal meat and fat. That's it like that's all they live on and When you study these people which they have been studied they have excellent health And does that mean that you should eat a diet like that? No, it just shows that the human body is quite Adaptable and we're omnivores and in you can you can be healthy eating a lot of different ways now the best science that we have Says this don't overeat. That's number one. I don't care what your macros or whatever if you will overeat consistently It's probably not good for you. Don't overeat stay away from overly processed foods. Yes, most studies will show that and You probably want a lot of vegetables. You maybe want some fruit and you want some Animal products some kind of you know well sourced meats eggs fish and in some cases dairy The overconsumption of anything is bad. That's what the science shows this documentary Super super polarizing. Well, we talked we talked right away I mean the first thing that comes to mind when I see something to him and makes me chuckle Because he actually grabs the attention of so many people don't think we should make a funny documentary that yeah, I mean I I threw out there that we could do a documentary on what how water is toxic and could kill you Yeah, you know if we interview the right people cut and splice certain bits of information and science scare the shit out of you Right, it just there's you could take us and then sway you with you Spin on almost anything to show how it reminds me of political documentaries I mean I love watching political documentaries because both sides of the political spectrum. It's just like a Michael Moore Oh my god, they make me so that speaking of Michael Moore I loved it when he showed how Cuba gives free health care and he's going to go to Cuba to get his free health care because they're so fucking awesome I'm like, you know last time last time I call I don't remember any Americans like dying on rafts homemade rafts trying to get to Cuba It's the other way around but anyway It's on both sides of the spectrum I love watching them because they always crack me up because yeah It's always first of all every political leaders Hitler depending on which side it really charges people up man and nutrition and religion and politics It's all the same shit. They all so yeah, what the health Yeah, totally trying to make the case. You gave it a one. I give it a point five. Yeah garbage. What the hell garbage fuck off Hey, uh, go to mind pump TV on YouTube. We've talked about improving your squat. We talked about carb cycling actually we did a video on Calorie cycling on there. There's a new video every single day. It's a it's a it's an amazing free resource Tons and tons of information. So if you can't get enough fitness information in your life Go to YouTube subscribe to mind pump TV You'll get alerted every time we drop a brand new video, which is every single day Also, if you want us to ask answer a question that you have The place to do it is on Instagram. So you go on Instagram go to mind pump media. That's the page Ask us a question underneath our Q&A meme and if we like your question, we'll read it on air and Answer it on air. We also have our own personal pages on Instagram where we cover different things My personal page is mine pumps out Adam is my pump Adam. Justin is my pump Justin Oh, and by the way, Doug has a page too. 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