 Our next caller is Jeffrey from Maryland Jeffrey. What's up, man? How can we help you? Hey guys, how y'all doing today? Good. How are you? All right, I appreciate you taking the call So my question is um, and I'll give you a little bit of my background. Um So I'm currently on maps and a bollock I've done. I'm on my third time on that So recently I got an injury on my back. I'm recovered from it But I feel like now For whatever reason every time I go do like squats or something like deadlifts I feel like I get really sore the next day and I'm not sure if if it's because I'm pushing myself too much And the prior I was doing a lot of running I stopped doing that because I felt like my knees started hurting from all that too much And my next question is so I'm trying to re-enlist in the military I'm still currently I'm way more than what I used to but I think it's more of a muscle that I've gained not not body fat I still fit my same clothes but For for to join the military you have to weigh a certain weight for your height and weight So my question is how do you? How do you lose weight and still gain muscle while having to meet the military's requirements? All right, let's start with the first one. I need to ask you when you say you get really sore Do you mean just your muscles get sore or the back injury starts to hurt again? so at first I Was going I did lighter weights Because my back was still hurting but now it doesn't hurt. I just feel very sore Okay, it just you might be going too hard and too too heavy or maybe too much volume It also could be he's been this is a third time around on maps on a ball too Like his body might be screaming for something like mass performance and some mobility work Yeah, actually that maps performance would be perfect for you I think that would be the perfect routine for you and then as far as your The the fat loss muscle gain type of stuff. That's gonna be diet I mean you have you're gonna have the good training if you follow maps performance And by the way, if you don't have that we'll send that to you but that's great That's gonna be diet dude and then to pass the military test. You need to practice the actual test There's nothing's gonna get you nothing's gonna make you more capable of passing the test like getting good at the actual test itself And are you are you concerned with your ability to pass test or is it just more the weight thing? Do you feel pretty confident you'll pass the physical? No, so I've already been in the military my concern is just the weight The weight because for my height they require certain weight, but I've gained more weight So that would mean I would have to drop at least 15 more pounds in order to meet their requirements And they do a lot of running so I feel like that's another issue When it comes to like lifting weights as well This is another reason why I'm glad Adam mentioned performance because it's gonna be a lot more protective of the joints and that repetitive stress Is gonna add up obviously. Yeah, like losing weights gonna help You know, it's gonna help you feel like lighter in your feet like less, you know stress on the joints But to then reinforce that and go through those mobility sessions, especially but like keep up, you know Your strength cycles is gonna be you know a great compliment to what you're doing Yeah, how long do we have until to lose that weight? So we have about 15 to 20 pounds We need to go down. How long do we have? There's time but I would say it probably like three months. Oh, okay. Yeah, you got that. Oh, yeah, bro That's yeah. Yeah. Yeah. Yeah, that's good. You just Jeff What are the worst what are the worst foods you eat on a regular basis? Like what do you have any any issues with like soda or sweets or processed foods or you know, what are your worst foods? My worst foods has to be sweets probably. Okay. I'm pretty good at controlling myself But there are there's days that it could get pretty bad. What does that mean? Like what does that look like? Candy, what is it? Well usually so I usually meal prep and I have everything ready So as long as I eat I'm good But then let's say I'll go out with some friends on a weekend and I'll have some cookies and One would turn into ten. Yeah, and but for the most part, especially I don't I don't always do that And I do meal prep every meal so I'm pretty good on that You know what it sounds like you know, it sounds like Jeffrey it sounds like and I've seen this is very common Monday through Friday, you're on point Saturday and Sunday you go off a little bit and so from a calorie perspective What that tends to look like is let's say somebody wants to I don't know Let's say they want to lose a pound of body fat a week So that's roughly and this is loose right 3,500 calories of deficit a week So what they do is they go, okay, I'm gonna be a 500 calorie deficit Every day because that equals, you know, 2,500 calories. So Monday through Friday, they're good, right? So that's 2,500 calorie deficit so far then Saturday and Sunday They go over by I don't know a thousand calories each day, which is easy to do. It's very easy to do I mean 10 cookies could easily turn into 700 or a thousand calories. Well now your calorie deficit for the week is 500 So now it would take you weeks to notice one pound of fat loss So those two days can make a big difference in how, you know, you start to lose body fat overall If Sal's right and that is something that you struggle with is on weekends I gave a tip to somebody else on one of these live questions a while back that I think And I had a lot of response from people that said, oh my god, I started doing that That was a huge game changer for me and that was if that's the case like you struggle with Keeping your calories in check on the weekends Sunday becomes the most important day of training and dieting It's like a crazy hack that I figured out personally because I sugar and sweets are my thing weekends Going over my also my thing also if I were to take a day off of lifting or two It would be saturday or sunday. And so if I build my routine around Okay, sunday is the day I cannot miss and that is the day that i'm going to be dialed in the most It's crazy how the rest of the week kind of just falls in in order Where if I don't do that on sunday and I start off and I have a bad sunday eating and then I go into monday It's harder to get me out of that on monday tuesday wednesday Okay And as far as uh The performance uh mass performance Would would you say include that with anabolic or just do no no it's a new program. It's a whole new program Just follow performance And it's got no more anabolics. Yeah, no more no more anabolic Leave that leave that or you mean anabolic like steroids Maybe that's why you're 200 pounds now You're on that you're on that d-ball. No. Yeah. No maps performance is its own program So you're gonna once we send that to you you could scrap it maps anabolic and do maps performance I think it'll be better for what your goals are Okay, sounds great. All right, man. Thanks for calling in. All right. Thank you. Have a great day guys. Thank you How many times did you guys have that with clients where they're really good monday through friday saturday and sunday they According to them they go off a little bit and but they don't realize like how much damage those going off That's why I just I mean that was a big thing for me I remember I shared a long time ago. I shared on the podcast the the introduction to the body bug Yeah Before that we didn't have a good tool to be able to kind of get a good Estimation of your metabolism, right or what you're burning on a regular basis And it and I was so dialed monday through friday. Like I ate perfect. I trained hard I was moving all day training 10 to 12 clients like Super active burned a tremendous amount of calories 5 000 plus calories a day. I was that back then And then saturday and sunday there was times where I could drop all the way to 25 Half you're just sitting on your ass and that's also the day I'd say hey, it's saturday at sunday I'm gonna have some pizza and watch football or I'm gonna you know I'll have a beer or two like I would go off the diet I would possibly not train and I would be burning like 50 percent the calories So not much room for air I could I could easily go over and that the little bit I was going over on saturday sunday it was enough to cancel All the work I was doing the week and that was what that's how the sunday can't take it off thing happened for me I said, okay. Well, I'm just gonna make myself Dialed sunday is gonna become my best day. It's no longer gonna be my worst day It'll become my best day And what ended up happening was if I set the tone on sunday the rest of the week I ended up having a great week Yeah, no, it makes a huge difference that when you said that I know we got messages from people who are like And it's the psychological piece of it. Totally. Yeah, totally