 If you want to pump your body and expand your mind, there's only one place to go Mind pump with your hosts Salda Stefano, Adam Schaefer, and Justin Andrews In this episode of Mind Pump Adam gives us another tracking update, and I promise you it's not boring this time. No He gives tracking tips and talks about tracking tools a lot of Adam stuff going on in this beginning of this one But it's important also how Adam haters can fast forward how increasing carbs Is affecting his cognitive? Function It's messing up his little cloud is vocabulary More than normal yeah in weird ways also did you guys realize today's the final day? Is it the final one? This is the final day for the summer star. I love how Adams is final. Yeah, do it Final final final it's So our starter pack is maps enabolic, which is our foundational workout program It also has maps prime which has a self-assessment tool Hmm, which teaches you how to program Priming sessions to develop better recruitment patterns or even correct. Yeah, let's do what's best for you Exactly. I mean let's think about that. There's a nutritional component. We have a nutrition guide That's included a fasting guide that's included and then we gave you forum access in this starter pack in the Forum you have you're connected to like two thousand fitness enthusiasts and you're connected to me Adam and Justin So we can help you along the way So we've taken all these things and we've cut the price in half That's what the summer starter pack is and today's the final day for it So if you've been thinking about it now's the time to do it also I'd like to add all of our programs come with a 30-day guarantee anyway So you kind of have nothing to lose except for maybe some belly fat and stuff like that You can find out about this at mind pump media dot com black hole son won't you come and wash away the rain Damn. Yeah, you know I black hole son. Yes. Won't you come? Won't you come? Yeah, you guys remember the video to that. Yeah, the music video. Yeah, where the The girl's face was like melting. It was weird. Yeah, it was a good. It was a good video Yeah, I like how I can start you off Yeah, I never continue though. You notice that not scary. I'll do the first lyric and then I'd like you're like my human harmonica But I will not blow you You must generate that yourself That's what you call it. Hey Justin turn the lights off. We're gonna play human harmonica Adam Yo, how's your nutrition? How's your nutrition going? Oh ironically? It's exactly what I'm doing right now You're writing down your food. Oh, yeah, just I forget how much this commitment is to do It's one thing to do it yourself guys display it to the world It's a different set to feel committed the ass Tampa was a motherfucker. Let me tell you just because There was nothing You know what? This is good. I'm glad you brought this up. Yeah, so when when I travel like that and I'm trying to track food, you know When I'm home and I eat out somewhere I automatically like just you know round up on certain things because they pay attention like when you go to like Chipotle This is great because you go to like fat secret and you can look up a Chipotle serving of rice black beans steak But if you really pay attention, they give you way more than the front and not even that it's just the discrepancy Between each person who's serving you like one time I'll go in and you know the chick hooks it up You know like and she gives me like I like yeah Heavy-handed Harry right like and then you go to other places and it's like super cheap and you're talking about a When you talk about up the meat the difference of a quarter more serving on your steak a you know Half more serving on your rice another quarter more serving on your your onions and bell peppers that probably have olive oil shovel of guac Right, so, you know, I think that that becomes the most challenging part for people that are tracking Everybody gets so hung up that I get a lot of questions right now on you know How accurate Adam do you think that the Fitbit is to your calories burn because mine really a guide it is all it's a guide And I actually think it's a pretty damn accurate guide where I think more there where there's more discrepancy More people fuck up is on their own personal tracking when they when you go somewhere And you because it says on the menu that it's got 3,500 or 30 350 calories or whatever it may be You believe that it has to be that what people don't understand is that can be up to 20 percent off FDA Yeah, easily and that's what FDA allows and you better believe FDA is not coming in and cracking down hardcore and a lot of people you very it's very rare You there are cases like detour was sued for this detour protein bars, but it's very rare to hear a Company where FDA comes down on them for being off on their calories It's recently knew that that was that became a law So and it the law allows them to have lots of room for air and so people don't realize it And you better believe that if you're going somewhere that is a high-calorie food. That's not ideal for you They're gonna round down They're gonna give you the lower end of what is probably really in there And then that's based off of what the serving size is supposed to be and there's lots of room for air in addition For the person that's serving it These are part of the secret though, you know, like if I really believe that it's this many calories it is Yeah, right this all you can test that theory out if you want Justin This all being said is is the the major issue that I think people have with trying to figure out how much they should be eating for themselves and If you pay attention to my story right now, you'll see like, you know My Fitbit says I burned 4,000 something calories and I'm on the bulk right now But then like yesterday I had a 3600 calorie day. Well, well, that's not gonna work, right? Like you can't do that Well, here's the deal like I know for sure that I've got to be off by four or five hundred calories Because I'm eating out a lot right now now as I get like closer to stage You know competition ready and I get leaner and leaner I eat out less and less then it's all about you buy it You weigh it and you can manage it. Yeah, because you have to be see you have to be as precise as you possibly can But even that even even measuring, you know six ounces of chicken thighs like every thigh is not the same So even if you cut up and you you know weigh six ounces, it's it's it's an estimate It's it's better than not having an estimate, but it's an estimate. Well, and this is so I I mean look at protein powders and Pre-workouts you ever seen how when people like oh, I use one scoop of protein powder I'm like, well, let me show you this. Let me see the scoop and then I take this heaping scoop I'm like, that's like one and a half dude. There's a line right there It needs to be up to that line and that's so funny because that's mainly the argument of why like, you know To have the supplements and the protein powders and the bars and all that because it's like it's managed Like this is not, you know, like it's exactly what it says on the label. No, it's not well here And now we say that and then what I always want to make sure I backpedal and cover my tracks with this Is that this also tends to turn a lot of people off that? Oh, the tool isn't that accurate Oh, it's so far on the baby out the back exactly so then they just fucking throw everything out the door No, let me tell you this we are in a very cool time And I know some people are are anti wearables and you know the abs and the and we're the tech stuff that's involved in the same people that like hated the wheel Fuck the wheel, right? Let's just keep walking this this to me is awesome because 15 year guys like us that have been doing this for 15 to 20 years I mean, I had like I was going through Multiple different books where I had to look up a food and then I would write it down It was just it was crazy the work I had to go through to just get an idea of what I was potentially Consuming and what I was potentially burning such an ordeal. I remember it was an ordeal and now we have we've gotten to a Point where we've got some pretty damn good tools that give us a pretty good damn idea about what we're consuming and what we're burning to me That is awesome and to me it is a very useful tool no matter how off it could you're probably better off Underestimating you know I'm saying because you well, let me tell you how I do it So if I'm if I'm trying to bulk I Round down so when I look at things I I look at it and think okay It's probably a little less than that they didn't quite give me a surplus because I'm trying to be in a surplus when I'm trying to lean down It's the opposite. I round up I round up on everything because I'd rather round up in case right so that's kind of how I Use that leeway the fat secret app when I'm tracking is by you know Rounding up when I'm trying to cut down rounding down when I'm trying to bulk up And and really I'm just using it as a solid gauge to give me an idea of what today's activity Because I'll tell you right now what it is good at is being consistent with me and my body and my activity Like some people are like well doesn't the Fitbit because you're an animated person and you talk with your hand So isn't it picking up that extra activity like yeah sure But I fucking talk like that every day so the difference between Monday Tuesday Wednesday Thursday That is technically movement and it is it is moving it and it burns calories if you put that Fitbit on your right Your right-handed or left-handed? Well, I'm amidextrous. Okay, so it doesn't put on your right hand and you know when you have private time Calories go through the roof. Yes. I've tracked that before so this says it took 80,000 steps the last 20 minutes How'd that happen? Yeah, so this is I I think this is where a lot of people Everest I called her private time my dick they get a little hung up on the tracking and They want to throw it out the window when in reality. It's probably The biggest game changer for myself as a coach It's it's it's your best your best bet is to do that and you know I talk about intuitive eating all the time But before you get to any type of intuitive anything you gotta know this shit and that's the best way to do it It's the track. Yeah now that being said you've been the last couple days. You said you've been having more carbs Then you've had in a long time. Yeah, so I noticed any differences besides today. It's kind of funny You asked that to do today. I'm a little foggy. I've been lost for words multiple times I've fucked up more more words today than on average, which is normal for me, right? It's normal for me to make up a word But literally I've done that like five times this morning already. Do you feel less sharp? Is that what you mean? Yeah, I'd less sharp foggy That would probably be that happens to me with with lots of carbohydrates It's weird and I hate it. I hate to be Speculating this early on it already because but some things it's a common anecdote You're a lot of people say some things that are happening right now with me that are I'm very fascinated with them And I'm paying close attention to it is For almost a year now. I have not really consumed over 250 grams of carbs after we went keto it completely changed my relationship with fats and carbohydrates I changed my macro profile going forward And I've seen lots of great benefits from that well since then it because it's been a well over a year since I've competed I Haven't aggressively tried to bulk and put size on and I do remember when I tried to do that keto and I had a really hard time with that I just couldn't get enough calories in Yeah, right and so I'm now back to reintroducing carbs and really just for that exact purpose to try and get me up now I'm seeing some really positive things and then I'm seeing some other things like the fogginess today That's today is that marks the second day in a row where I ran back-to-back 400 grams of carbs plus which we're talking about Close to double the intake of what I've been consistently eating for quite some time Do you find it makes you hungrier doing that as well or sleepier? Do you notice differences in energy like energy because people will say that they'll notice Like fluctuations more fluctuations in their energy. So that's probably better. Okay, so I noticed fluctuations, but I Good and bad. So I'm having an amazing work amazing workouts right now Oh, you're probably all glycogened up and yeah, and plus high calorie. I mean you're also high-calorie. Yes, exactly So there's definitely both those both those come into play right when we're talking about Well, how I feel right now So it's very interesting to me to pay attention to and this again going back to the tracking thing You know when people speculate on oh, this makes me feel this way Oh, this man. I'm like and till you track and you're really consistent with this It means nothing to me because I feel like real easily I can go and There's so many variables that people aren't aware of a lot of different things and I don't even like even Speculating what we're talking about right now because it is early like let me let me do this consistently for a while And do I continue to notice those things? It's a very common anecdote that when people reduce carbohydrates and bump fats Or go keto for example that a lot of people will feel Sharper and they're thinking and clear And when they speak and they'll have much more level energy now, that's anecdote I don't know if there's any studies on healthy people that demonstrate that but on people with brain disorders like Alzheimer's or Dementia They do have improvements in cognition It's actually quite established when people will drop carbohydrates and increase fats or just supplement with like ketones now They're showing too so and it may be I mean they call Alzheimer's some doctors will call Alzheimer's type 3 diabetes Or they'll say that it's you know a lot of these these mental issues come from the brain's inability to Utilize, you know glucose as well as it did before so going with ketones or fats may be better But I know myself man if I eat tons of carbs. I'm sleepy I'll get sleepy throughout the day and Foggy my mind will get foggy for sure where I don't feel a sharp or as quick I definitely feel that right now. I definitely feel the difference in that and it's it's substantial I can definitely tell that where your carb sources by the way I mean the usual rice is beans But I have pulled from other sources like popcorn My cocoa whip with lots of berries and fruit so I do a lot of fruit right now I have shakes pretty consistently in the diet Try to think of a bad source, of course I've had I've had bread because I've had burgers several times now on the bulk So I've included you know five guys or eating like a gourmet type burger somewhere where we're out I just I just get so high like if I eat a large carb meal God, I feel so tired afterwards, but it has to be pretty it's got to be pretty big I can have some and be okay But if I have like a hundred or two hundred grams at sitting like a big carb meal, man I'm I'm I'm dead. I'm an hour later. I want to take a nap I'm really liking how responsive though. I feel to them in comparison to what I did before so Like just this last workout like I made a point and I hadn't done this in a long time since I was competing days I made a point to make sure I had about a hundred to a hundred fifty grams of carbs before I went to Oh, I see and man, I just I just had an awesome my my gas tank I felt like I can more stamina. Yeah, my stamina in the gym the pump so then the and the pump leads over into the psychological part for me because There there is something that I felt I lost on a very low carb and a high-fat diet Although I told you guys before that I felt like I had a fuller look to me more consistently I also felt like I didn't get these massive pumps inside the gym. Sure, but now Reintroducing the carbohydrates and it feels like I don't have to do nowhere near what I had to do before and now I'm getting these just incredible pumps and I can I can feel I can feel my skin tighten up and you know There's a there's a psychological part that plays into that when you're trying to exercise when you're working out It's very motivating when I get all aired up and I feel my skin tight It makes me want to power through and come on who doesn't like a good pump right Justin. Yeah two pumps in the air, right? You know, you don't like getting a pump. Of course you do. Yeah. Well, yeah, like yeah, it feels good It's not like my thing. I'm not like, you know in front of the mirror. Yeah Look at those arms. Yeah, but you like the pump a little bit We worked out a bin pack. That's true Yeah, it's a different it's definitely a different mentality and sometimes yeah, I do like to I do like to experience that And and to feel like my chest is bigger my arms are bigger like who doesn't like that It's funny how the how we seek out the pump when we lift weights because we love it so much But in sports the fucking worst thing ever to get a pump exactly like you do not want to like if you're like a cyclist Don't want to pump your legs Or if you're like a rock climber they I know rock climbers who actually train in ways to try to prevent Getting a pump in their forearms because then you start to lose your grip, right? And I've known Well, did I know one guy or I knew a guy that knew a guy that did a surgery where they actually cut the fascia So that it wouldn't get so tight when you got pumped so that you could rock climb. Yeah, so you could rock really That's fascinating because that's dead. That's death dude. If you're like in jiu-jitsu or judo, right? you use your hands a lot to grip and Especially when I first started training I get these pumps in my forearms because I was so used to lifting weights Then I go to jiu-jitsu and once I got a forearm pump my hands were worthless I couldn't do much with them anymore and I lost so it's like the last thing you want in sports But you know when you're lifting that's all you want, right? You want that pump pretty pretty interesting stuff My as far for me right now. I know I'm going to Hawaii and or Kauai I should say in August So right now I'm kind of eating a little bit of a surplus and then I'm gonna do like a mini cut going into Hawaii I feel like getting really Shredded for a second. I haven't done that in a while. I'm trying to push myself to I was just a who are you just with last night Who's asking me this we were with somebody and they're asking what I was trying to do Oh, I ran into a buddy of mine who I used to compete with that's what it was and He's like, what are you doing right now? And I'm like, well, you know, I'm not competing I don't at least right now I don't have a desire to hop on stage But I would like to push my body to that extreme again as far as size while trying to maintain my mobility, so I'm very Very fascinated with the the amount of mobility that I still have at the size I am right now because this is about where I start to feel Like a meathead a bit. I don't I was just watching the old video We did are integrating it on neat. Yeah, and you could see though that was back when I was competing, right? And you could see my walk. Okay. Oh my god. It's so great. You're bringing this up because So when that video came out I started to introduce my friends to our YouTube channel and all that kind of stuff and One of my friends actually like, you know, he's like, oh, it's a great video very informative This and that is like who's the guy that they kind of walks like chicken leg You know, like the one that's kind of like on stilts, you know And like they were just trying to describe your gate as far as like you're very like rigid in the way that you're walking and stuff I was like, oh man Adam could only hear this. Well, it's one of the first things that your feet were turned off. It's yeah Well, and it was one of the things that my girl was one of the first things that she noticed About me when I went on the whole mobility thing She's like she's all it's a trip watching walking behind you and watching your gate now You actually look totally different. Yeah, she says you your foot your heel strike everything the way you move In fact, she used to people used to state said that I would look kind of pigeon toad when I walk before And really that's me kind of like that the bodybuilder swiveling my hips and swaying my lats when I walk And I was just watching I hadn't watched that video in forever I was because I was gonna do a write-up on neat and I was gonna tag it up in the Bio for people to watch and I hadn't seen that and I'm watching the way Oh my god, like but that's how I start to walk is I get really really big so now I want to push those limits again and get to that size and see the difference and see I Think you'll be fine because I think the reason why you lost your mobility before it wasn't because you were big It was because you just stopped stop training it. You lost it because you stopped training it Mm-hmm if you keep training it I don't think you're gonna lose mobility with size of course with lots of size things can get in the way Like like when we were hanging out with Ben pack and he sat in a squat and he wasn't as low as you but it wasn't because he Had the mobility by the way Hamster by the way, he's got great mobility for a buff for a bodybuilder shocking mobility That was surprising but his hamstrings were on his calves Like he couldn't go lower tell me you guys didn't trip out when he got down and got into a pistol with me Yeah, and then I did you see I had him do the on the sides of his heels and do a squad all the way down like Yeah, he did everything. I was actually Extremely impressed. I did not think he would be able to do that Yeah, no, so was I so I mean and you're right like the only thing that limited well, so he's responsive for sure Yeah, that that's the other part right like so I'm curious to see now if I still kind of have a weird walk, but it's not because I'm not mobile anymore It's because I just have got more muscle mass on me And so it just requires like you guys know I mean you I know you've mentioned it before like you know When my legs start to grow I get this the rubbing of the two of them between which Then the natural thing your body now wants to do is kind of swivel go around. Yeah, go around, right? Yeah, you get chafed When I used to box or shorts like crazy, I started a fire once holes No, but when my legs when I would push my weight my legs get really big In fact, my legs are the size they are now I train them here and there and I have fun with them But I don't really hammer them They will blow up when I would push my weight and I would walk like that because I had to yeah Because they didn't they couldn't go straight because they were so big so they'd go around each other, but that's different That's different. That's actually something physically being in the way as far as control and stability mobility if you keep practicing it You ain't gonna lose it. Yeah, yeah, but it what's tough is to do that when you become heavily focused on what I'm doing right now It's because you have a tough time Keeping your mind into you are so focused on what you're gonna do that. It's either get big or Get hypermobile. Well, now you're trying to do both. It's different. Well, let's be honest when you're cuz Right now I could live in this 215 218 range and manage both. I'm talking about an extreme right now And that's why my insta story the other day. I prefaced before I started I mean before I started the bulk I said listen I'm doing this to share my journey because I know for sure there's tons of people out there That can identify with this wanting to be as big as they possibly can and what that looks at Looks like but I also want to let people know that this is I also know that I'm going against my body Like I'm fully aware of that so for the the morons that think that I'm like, oh great now Adam But we here we thought he was totally progressing and he's becoming more this way and now he's back to his meathead body No, I love to challenge myself And I love to live if it in and out and I the soon as someone tries to put me in the box I'm hopping right out into another one So that's really what it's about and really where I'm going right now is not where my body should ideally live You know if I want to be mobile yet still kind of a buff guy That is kind of where I should be right about now where I'm going to push the limits and to push the limits and become extreme like that You set new standards that way. There's new there's there's a given take trying to get to what 225 No, I'm gonna push beyond that. I want to see actually I want to see how how much bigger You're so funny, dude. Yeah, it's like it's summertime and you're bulking and the winter time you were losing You know, I'm not gonna. I mean, I'll be up there within a month. I'm gonna come back down I'm gonna get ripped. That's the old you want to gain like 10 pounds in a month. Well, I'm already I'm already walking around over to 18 to 20 right now. So I'm not it's not that far I'm like 230. Yeah, I would like to get somewhere between I don't have a set number what it is I want to get as big as feel whatever. Yeah. Yeah, like I'm I don't want to say like Oh, I'm only at 235 or 230 and you know, when I start to see that I don't you know, I'm saying about it I'm trying to to press Press those limits while maintaining as as much mobility as I can and you say that like it's Really easy is like oh, you just need to make sure that you do both And when you when you start to go any extreme in any direction and this isn't just referring to our body and training It could be anything, you know, there's always a give and take Yeah, well that extreme requires a certain amount of effort and discipline towards the things that benefit that Look or that's that size to me Which are naturally going to take away from all the great work in order to become as mobile as I became in the last year The people don't realize the amount of effort that it went into that so much time. Yeah, so much time and dedication Especially the progress that I made I'm sorry, but the last the last year I don't know any do you know anybody personally that is that went from the least amount of as little mobility as I had and progressed to Where it where he's that mobility was it was but it was it was because you Dedicated to really getting to a certain point. I don't think and it just takes a lot of work But I don't think maintaining it is you require nearly as much focus and dedication. You know I'm saying no No, no, it's just you have to you just have well, there's certain things This is how I explain like dynamic flexibility to people right so When you get to a point, this is like in getting into Justin's world of Indian clubs and the mace the mace bell Indian club and tools like this these become these become huge assets when maintaining mobility and and Within the shoulders the hips and whatever Without having to go and do what I like before when I had to break I had to break down each individual joint and say Let's address this and I had to do these boring static type stretches and Attention type moves to to gain this connection back in that area Well, now that I've got it now I can do like a single move that kind of encompasses all of it for example like Yeah, I've posted on my Instagram before the really deep squat where I do like a rear dealt fly like that Requires ankle hip thoracic all mobility all in one move and now that I've gotten to the point where I can get down I can just do that now I can just do that and it helps keep me fully connected again And so that's really what what will what I'll have to do, you know to maintain that here birdie birdie This quads brought to you by big top beer company who's all natural beard oil products Not only make your beard smell amazing, but feel amazing to their organic essential oil blends Transport you to manly places like the mountains the desert the sea and beyond all while encouraging a lot of beer Nuzlin to boot buy it for yourself or as a gift for that special bearded someone at big top beard company dot com Enter the discount code mine pump for a 33% off at check out Our first question is from fit by Fabian What is the purpose of doing a partial rep than a full rep? Is there any benefit? Yes, there actually is a benefit to messing with the rep ranges now before I get into this to be very very clear Nothing will replace full repetitions So if you have to pick always pick full reps, but if your training is good You're doing full reps. You've got good ranges of motion and you want to add something to your training messing with Rep ranges can be another technique and to understand why you kind of want to understand how muscles contract and How they get stronger and how they adapt now the prevailing theory behind how muscles Contract is called the sliding filament theory and this has to do with muscle fibers Attaching to each other at certain points and pulling on each other so that you can contract a muscle But when you stretch a muscle or lengthen the muscle those attachment points Change just like if I were to take two pieces of velcro place them on top of each other And they stick and if I rip them off and I move them apart a little bit and stick them on again It's different points of contact making other points of contact with the other piece And so when you're doing a rep let's say I do a half rep and I'm going down into my squat and instead of stopping at the bottom and coming up I stop at the halfway point and coming up and come up whenever you stop the acceleration of a weight You actually have an increase in that resistance for a short period of time So just because you're decelerating it that's going to place more resistance at that particular Point of the rep so it's already changing the way that your muscles are perceiving the resistance And it's going to cause more stress on those particular attachment points within the filaments of muscle fiber So I hope I'm not I hope I'm not confusing anybody, but all of these things Change adaptations within muscle So like one thing you may do is you may do a half rep and focus on the weaker part of your rep So if I have a tough time at the bottom of my squat and I'm already like again I'm already training well already doing full rep stuff I may get a heavy weight go down to the bottom of squat only come halfway up and then go back down and Kind of play within that range or you can play within the stronger part of your rep So that you can add more weight and really overload that strong You know what typically is the top part of a rep you can also do this with just intention like I'm doing a fly or a pack or a cable crossover or I'm bringing the weight together But then when I get to the middle I just really squeeze my pecs as hard as possible to create more tension at that particular type of Rep it's just one of those variables you can play with I feel like is yes, just interrupting what's hardwired with specific movements because I think we we teach our body constantly What's going to be the most efficient way to move and to move weight within that particular set of movements and operations that you've already Hardwired you've told your body. This is how I'm going to do it now all of a sudden, you know I'm stopping a bit short of full range I have to adjust and accommodate to that and my muscles are gonna, you know have to have to like sort of relearn a different operation and so it's it's just good to challenge it from that aspect even if it's just to To get more connected to different parts of the contraction, you know, it's a good example of this Do you guys remember a lot of people may maybe my might not know this exercise? I'm sure you guys, you know 21's Yeah, totally. Yeah, so You if for those of you that don't know so there's a there's a regular barbell curl So I'm standing straight up and I curl the bar all the way up and then all the way down And then there's something called 21's and this is an old-school exercise and it's the same thing as a barbell curl So I'm standing with the barbell But the difference is I do seven reps from the bottom of the of the position to the mid-range and then I go back down So I do seven halfway up then I do seven reps halfway I go all the way up to the top and I go halfway down So now do a seven reps halfway down and I do seven full reps So that's 21 reps total and so someone might look at that and be like well, what's the difference? Why don't you just do 21 reps with the barbell instead of doing half up half down and then you know Or a third half up a third down and then a third full way through and really it's just in how you're doing the reps I'm stopping the bar the barbell from going all the way up. I'm having to change directions I'm having to send a different signal I'm fatiguing most my muscles are rating the force Yeah, so like I mean even from an athletic standpoint if I'm all like full reps, you know full range is always ideal but You know, you don't get you don't get things that that happen Within a you know a set of movements in a sport that are consistent, you know And so you're constantly you have to overcome a lot of different types of forces all the time And so it just makes more sense to be able to react By decelerating those forces. So if you're gonna decelerate them at like a shorter angle You know, you need to be good and efficient at that, too Well, when you when you make the parallels with sports The first thing that comes to mind is when a football player or a soccer player cuts from left to right really fast That's not a full squat. No, that's a partial rep. That's a partial explosive rep So there's definitely benefits to it and carryovers to and where I see it is the control It teaches you control, you know instead of this I lift the weight up what you see a lot of people do they just kind of lift it up And they drop it down they lift it up They drop it down, you know having to catch it halfway and then right back up and do these partial type reps Forces to have control through the through the shortened range of motion And so I think it teaches much teaches good control. So I think there's benefits from there Then I also see the benefits from a hypertrophy side like a BFR like for example, like when you do BFR You don't need to do full reps. You're just pumping blood and we're trying to We're trying to exaggerate the sarcoplasmic hypertrophy, right? We're just trying to expand trying to shoot as much blood into the muscle to expand, right? So I'll use short reps very rarely I do this But I normally tend to incorporate them if ever when I'm hypertrophy focused So if I'm chasing the pump that day and I'm in phase three of one of our programs, you know You might see me do, you know barbell curls and then I'll do like these pumping reps right afterwards because I'm in a phase where I'm trying to put emphasis on The pump and so that is another way to pump more blood into a muscle really quick So partial reps are good for that Yeah, messing with the rep ranges is just it's another tool belt tool Excuse me in your tool belt or your arsenal for training, but it's an it's it's I would consider it a more advanced Technique, so yeah, it's at the bottom. Yeah, so it's priority. Yeah, sir first master Control master full ranges of motion with control instability master, you know The the exercises that give you the best bang for your buck But then you can throw this stuff in like one it like I'll tell you what if you're advanced and you want to take a set to ultimate intensity Go to failure and I don't recommend the salt frequently but every once in a while maybe go to failure on full rep and then squeeze out some partial reps and You'll be in a whole world of pain. It'll challenge you in a completely different way Interesting how many acute variables there are and yet people will try and get stimulated by like chemicals and pre workouts And all this other shit when they haven't even played around with half the stuff with your workout Oh my god, dude. Just just do all you know if you're that bored like yet, you know experience something else like this technique Absolutely quick commercial break you guys we keep getting asked all the time. 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I'll talk about it on the podcast because I Notice such a profound benefit from doing them Probably because those are two things that I need The most I tend to be tight my body is not limber mobility is not a strength of mine and Sitting quietly doing, you know, nothing is very difficult for me to do And so when I do do those things I notice the benefit and I talk about them a lot So I think people assume That I do tons of yoga and I meditate all the time But the reality is those are two things that are very difficult for me to be consistent with if I don't Like force almost force myself or really make it a priority. I'll go Weeks or months without ever doing either one. It's those are just very very two very tough things for me and I had this conversation with my girlfriend Frequently because those are two things that she's good at and She's you know, she tends to follow my workouts when we lift and I tend to Blow her off when it comes to the things that she's good at which is yoga meditating and I told her You know, I said listen I said, you're gonna I need you to force me like make me do it because I'm really good at finding excuses and other things I need to do and I'm very good at selling that and I'll convince you So I need you to kind of push me to do those things because I know that for me to develop a practice in those things I'm gonna need some some strong outside kind of motivation even though objectively I know how beneficial they are so those are the two things for easy for me that I can point out as things that I have a hard time following myself Yeah, I think I'll go ahead because I know my weakness is which I always try and stay ahead of because I'm very health motivated when I eat however, like I know I don't hit anywhere close the amount of vegetables I should be eating and That's something that like I just I inherently know I'm kind of I don't cook You know and so I'm just like I kind of just roll with whatever's there and then try and organize it in a way That's you know as healthy as I can make it But at the same time like I know that's a weakness like so I Attended to I'll go back and forth with like the CSA like that that's really helpful for me because then if it's there and it's in my house What's CSA? It's one of those community like they they you work with a farm where they deliver. Oh, very cool vegetables like fresh and stuff so Yeah, so that's something I have to literally like do that or I just I just don't even like pay attention to you Go a whole day like do you go for like a whole day or whatever without ever eating vegetables? No I don't I just don't eat that like I eat the small portions of it. Okay. Yeah, so you think you should eat more? Definitely definitely she more Okay God I got it. I'm trying to think here what I give advice to that. I have a really hard time I don't like to give advice on things that I don't do myself If there's something but I think I admit this a lot on the show and talk about this If there's something that I Tell people is not good not ideal that I probably still do in my life is probably artificial sweeteners If I'm being completely honest, you have a little bit of addiction to them. Yeah, absolutely. Absolutely. I love I love Diet Coke I actually like the taste of Diet Coke and When I what I tend to do is I tend to justify me allowing that into my diet because everything else is so dialed I'm so I'm exercising. I'm training good. I'm good on my vegetables. I'm balanced on my macros So this is my this is my cheat. Yeah, this instead of like I don't have these crazy Like most any other bad things I used to allow like I used to be terrible at eating vegetables I've I really feel like I've trained myself To fix that I'm good about it now I was somebody in the past that ate candy and ice cream and did a lot of that stuff That's totally out of my diet. I had it upside down Inverse relationship with carbohydrates and fat I feel like I've fixed and balanced that out a lot if there's anything that has remained in my diet pretty consistently It's like so if I'm at a coffee place or I mean if I'm at a breakfast I'm out I'm using an artificial sweetener inside my coffee I'll have the occasional Speed speed stack type of thing like an energy drink and we're talking. I'm being very honest here It's very rare that I do these things but they do still find their way into My diet and I speak out openly on that they are not ideal for us and even like the diet coke So like right now what I am doing is I'm sharing with people How often the the less ideal foods enter my food rotation and if you look at my food rotation It's pretty damn fucking dialed Aside from the occasional protein bar or the occasional diet coke that I enjoy and allow in there And that's probably the one thing that I advise against that I do still Have a hard time completely eliminating because like you said, you know, I would agree that I'm addicted to the I Crave a diet coke. I actually enjoy the taste of it with especially with certain. Do you like diet coke better than regular coke? Oh, yeah, absolutely. That's weird. Yeah. Yeah. No, definitely. Wow. Yeah, it's because you drank so much of it You must have just developed a flavor. Yeah coke is too sweet. Yeah, exactly regular regular coke tastes like I'm Sucking down sugar or syrup. Well, you are. Yeah. Well, yeah, no and at least with diet coke I feel like it's a water. It tastes like a little bit. It tastes like a water down version to me So now did you grow up drinking soda? I did. Oh, yeah, but regular soda. I was a major Pepsi Coke Candy ice cream. So, you know what's interesting about this. So I we never had soda in my house growing up Never I never never had soda the only time I had soda Was when we would go out to pizza with family and then then then my parents would be like, oh, you know Which by the way, like I feel like you can't have pizza and not have a coke I just did so ruins the pizza there root beer so I would have root beer with my pizza Thank you. So but never never never never had soda growing up. It's a great grape soda And so now at now as an adult every once in a while I'll be somewhere maybe a movie especially Matt the movies for whatever reason. I'll be like, you know what Maybe I'll try a little soda. I'm gonna have a little bit Let's just you know, let's just and I can't finish it even even though I buy it I'll have like four sips and then I'm like over it and I wonder if it's because I just never had it as a kid So I don't have that same. I don't know same craving or tolerance It's really strange because I can eat candy if I want to I can't drink like those double gulps at 7-eleven. Oh my god Oh, I had all that in high school That was like the thing was stop by 7-eleven get like the fucking super big gulp and I would drink so I drink Remember that that was like the is like they would just have these ungodly sized drinks Oh, it's like 200 grams of sugar I'll take one of the things that I definitely attribute to my challenge of building muscle and getting bigger as a young kid was Majority of the calories I consumed were sugar candy and what we would call like empty calories, right for the most part They're not I'm not getting a lot of big Nutrient bang for my buck buys but I was getting enough calories to keep me satiated for all the cuz I was a kid man I was I can't imagine the amount of calorie what I know I burn right now I could eat one of those Pillsbury like like raw cookie dough the whole thing like I would buy that and then walk home and eat Yeah, I did I was I was definitely definitely bad With with sugar sugar has always been a challenge for me and even as an adult It's something that I feel like it's like hardwired into me everything from the psychological part that you make those connections of you know If fun time going the movies having popcorn enjoying it like now. Did you ever have a moment like like this? I'll give you one. So I my parents. Where'd they go? I think they went to Italy or something and so I stayed with my grandma and I must have been 16 or whatever and so I'll staying with my grandparents and my grandma old-school Sicilian Wakes up in the morning when I would wake up would make me all these eggs and then would make me like whatever I wanted like she'd make me right so I ate Steak and eggs and bacon and like cuz those are things I wanted all the time and my grandma would make them for me Should be awesome I come home and there was my steak and I you know and I noticed like here I was I had been lifting weights for already for two three years Struggling to put on size and all of a sudden staying at my grandma's house for like a month I'm putting on muscle gains. I'm getting strong and I remember putting two and two together going oh Shit, it's cuz I'm eating all the steak and like eggs and stuff and before I was eating a bunch of other shit That was just empty calories. It was so mind-blowing how awesome it'd be to have your grandma on like a protein powder or something granny Gains good dude. Well, I know my grandma. Let me tell you something my cousin She would sell it out my cousin got divorced at he was 30 Poor guy, right? God, I mean don't feel bad from now. He's got another wife two kids beautiful home very successful But anyway, it was a very tough time for him. He got divorced house fucking foreclosed It was just everything was horrible had to move in with my grandparents cuz he got a job up here in San Jose Moved in with my grandparents and my grandma does not give she's like I said, she's old-school Sicilian So like he'd be ironing his shirt for work because he worked in banking and she gets so mad No, I do it for you and she'd like push him out of the way and like iron for him Or she like make him breakfast in the morning no matter how early he got up and she'd pack him these lunches I get in the photo because it's like three months three months after he's living with my grandma I call him up my hey, man. How you doing, bro? He's like bro. I gained fucking 15 pounds He goes I don't know what to do. I can't do this anymore. It's like I'm gonna just get you obese I can't handle it So I'm like you just gotta tell her I said tell no no that you gotta eat this you gotta eat that and he goes He goes you think I'm stupid because of course I do that She packs him She would pack them these sandwiches for work and if he didn't take him she'd get offended So we had to take them these massive like Shabbat a roll fucking just big. It's like a it's like a two large like togo sandwiches, right? Like triple me and they're delicious and they have sauce on them and all these different things They're just amazing, right? I want to go to your granny So he tells my grad so he goes to the grocery store and he buys really thin Like low-calorie bread and he goes listen. He goes no no. I want you to make my sandwich with this bread over here And she's like that's so small. You're a bigger boy You're like, yeah, I'm gonna be a bigger boy. No, no, I'm getting fat and she's like no you look so healthy You look so it is like listen. I'm getting fat. Please make me sandwich with this bread So she's like, okay, so he wakes up in the morning. She has his breakfast for me. It's it He grabs his bag lunch. He goes wow goes. It's a heavy-ass sandwich. She goes. What's this? He gots to work bro. He opens it up and he takes a picture. He says it to me my grandma use four pieces of bread It was like it was like slice of bread like a meat cheese vegetable sauce slice of bread meat cheese Like a four Quaddecker. It was a fucking quaddecker sandwich. Yeah, so if you guys want to gain mass My grandma I guarantee you I live with my grandma when I moved up here and I became a personal trainer She did not do those things for me My grandmother actually lived off of TV dinners and off of canned vegetables and that's what she was trying to feed me And I was like this can't this is not gonna work so I fed myself but what I did know or what I did find out at that time and that was when I was first Getting into training and I first started tracking and looking at stuff and I realized that I was grossly Under-eating protein and I was over consuming sugar candy and sweets and stuff like that and that I know that I mean I it wasn't until my 20s till I stopped I mean a bowl of cereal was a staple breakfast for me for years and years. I mean, I haven't had a bowl of cereal so long Oh good that sound. I haven't in forever like golden Graham That was very normal to me and even when I got into training and I started to eliminate it It's funny when you think back like stuff like that like I don't know if you guys ever do this But I do this all the time when I when I assess like how I eat now And how would I consider normal eating for myself and how rare? Something like that like even when I was conscious of eating well and trying to train or build muscle or do something That stuff still would be there cycling its way into my diet So I really try to explain to people that all of this stuff like I right now I we're talking about this one being you know back to the original question of you know advice about What one of the things I have a hard time following in the Diet Cokes being there I believe that I will evolve out of that in that it's just been a long process for me And it was one of the last things that I've held on to from my childhood stuff because really almost everything else Has made it has come full circle for me, and it's not difficult like I was it every night I had a bowl of ice cream every fucking night of my life for 20 something years like that's not an Exaggeration like what ice cream was different. I mean it might have been thrifties I might have been been in Jerry's might have been hog and ass. It was always something different But consistently for my entire life until I was 30 something years old I did I have ice cream almost because I never had I was burning so much that I could get away Just thought it was just I know I was the same way. It was all about extra calories. Yeah Yeah, I remember the last time I ate a bowl cereal. I thought it gave me freaking colon cancer I'm serious. I went to the doctor and they checked me. They're like no frosted shredded wheat. Yep. Eat more fiber Okay. Yeah. All right Brenda Farias 51 Do you ever fear your kids will develop an unhealthy lifestyle? Nope not for Adam. I do ball and right ball. I definitely do. You know what it's gotta be one of the scariest things is a as a Fitness parent. Well, I would think yeah, here's what scares me the most Because my kids now are getting to the age Where they start they're they're starting to notice differences in how they look versus others Insecurity start to develop around this age. My my son's 11 about to turn 12 my daughter 7 Gonna turn 8 and it actually happens with girls at younger ages. So it's almost like they're at this Level where my daughter starting to notice these things and my son starting to notice these things even though They're different ages and again, I think it's just because girls tend to notice them differently. So my daughter In both of my neither one of my kids are overweight or anything like that We eat a very healthy diet and if they have a tendency to be skinny because both their mom and dad were like that But like my daughter's the other day, you know, she comes home from school and she's like She was she was upset and I'm like, what's the matter? She goes this girl told me I had a fat But so she's like I said she's seven years old and I just don't that's gonna be an asset later. Well Yeah, I didn't tell my daughter that Don't worry uncle Adam strikes again. Don't worry, honey. Boys will like that. No She and she was kind of upset about it and then she's like, why do I have a bigger belly and You know, then this person or whatever and it's my seven-year-old that's asking me that and then my son And she doesn't have one. That's the crazy part But then but you know when you're you know when you're a little girl Look first of all little little kids have organs that are That's or larger than their body sometimes so they're they're stick out a little bit their stomach They're not fat, you know, so you know this when you see a baby like the little belly sticks out It just stands a little bit It just it's it and so she notices that compared to other kids or compared to like adults who have really flat stomachs and I see this when she takes her dance class like all the little girls in there in between You know what the teacher is doing. They're looking at themselves in the mirror and looking at their hair and Start so early. It starts really early. And then my son the other night. We're sitting there having dinner And he's like, hey, he goes, hey, I think I gained five pounds over the last few months And I'm like where'd this come from like what do you mean like well? I'm trying to put on weight because I want to get stronger and so I'm very careful with this conversation because You can push them in the opposite direction like you're my instinct is to be like you look great the way that you are Don't worry about it. You're fine You know and then that'll just push them in the opposite direction because kids aren't stupid They can sense that you're scared of this topic and that maybe they're trying to protect me And maybe I am too skinny or whatever So I'm just asking like well, why do you want to do that? And what are your you know, what is your strategy and I'm like I'm trying to help them the right way like well If you want to gain weight the best thing you can do is eat good healthy food and lift weights because then you'll put on muscle And as far as my daughter's concerned, I'm talking to her how kids can be mean and they'll say certain things and So my big fear really is that my kids are growing up in this Instagram You know life Where you're flipping through pictures and it's it's it's not like when we were kids what we looked at magazines Or you you know, you're in school and getting bullied by kids because that still exists It's the frequency of it and the volume of it like go through Instagram and you get you will get bombarded You'll go through 50 photos of bodies Within you know 10 minutes and it's that constant bombardment that you'll and you'll naturally want to compare yourself and feel inadequate or feel like You're not looking good enough and so that's one of my and because I had insecure as a kid as a kid growing up That's really what I fear and I fear that that will Push them to have an unhealthy lifestyle Especially because their dad is in fitness. Mm-hmm. You know my girlfriend's a personal trainer Like I don't want them to develop an unhealthy lifestyle Where they do feel like they need to lose weight or they feel like they need to eat to gain weight Or they feel like they need to well, that's you know that kind of healthy dichotomy. I feel I feel like this is Like so I feel like I'm a product. I know my mom is very active and But and my dad also has had this ritual forever of going, you know to the gym and the spa in the morning but they're eating habits are just you know just shockingly like off and I feel like I'm a product of rebelling against that and Me seeking out like becoming, you know more in tune with nutrition and and diving into the topic and Figuring out what what really is healthy and like like that's like I so I fear on the other end of that I don't rebel the other way that they'll rebel against like my ideas and like even as much as I want to do a good job of educating them and and Abstaining from having certain things in the house and even though they're getting it from wherever else they're staying their friends My you know my my parents or her parents or whoever It's just like like they know me as this and they know like my wife for the similar We have a mindset where we're just always trying to educate and like, you know this food You want to you know, this is what's the nutrients in this food and and like well Why don't we have soda in here? You know, they're just like yelling at me and It's just not good man, you know, like I don't want that shit in my house But now I'm thinking like maybe I should you know have a little I don't know It's this weird state where it's like Yeah, I don't want them to rebel but at the same time like I want them to make their own Decisions and I have to be like comfortable in the fact that at least I educated them I'm pretty honest too with my kids when they ask questions like that Like why don't we have soda or why don't we have dessert and I'll say to them and say well it tastes good But when I have it it just it doesn't make you eat I don't feel good and then it doesn't taste good like all you have a little bit Then I stopped liking the taste. That's why I don't buy it. Yeah So I'm kind of honest with them in that sense I try not to say things like you'll get fat or where I'm really careful that I need to be careful is when I talk about myself Like I'll and because kids will internalize it like if they hear me say oh, I need to watch what I'm eating right You can really easily do that because we feel comfortable with our own relationship Yes, I don't realize what we could be what message we could send by that You don't have to say it directly to your kid if they hear you say it about yourself They'll internalize that like oh, I'm getting fat or I need to cut I need to get leaner for summer or I want to have a six pack or you know if I flex in the mirror Then they'll they'll see that I value that It has and in them wanting to please their father well My dad values muscle my dad values strength or my dad values these physical representations of health Therefore, I need to be this way to earn my dad's you know respect or whatever and that could develop Kind of a bad, you know relationship to those kinds of things. It's it's kind of crazy and then and then of course You know drive around neighborhoods man like you just don't see Kids outside like you used to you just don't it just doesn't happen. That's another concern. They're just the concern of You know, even if it's their friends and their play like their play habits are different these days, you know And so just to like I just hope that they take off with some active form of movement That resonates with them and then they can enjoy that like in a play level where it's not like Super structured and like like I feel like we're always having to create these like almost Manufacture these these moments for them to move you do because like my my son will go on his computer And I'll give him a little bit of time to do this again Because I don't want to go so extreme in the opposite that he rebels Yeah, and he'll put his headphones on and I'll hang out with them sometimes in the room and watch what he's doing and He'll be he's online with four of his buddies and they're laughing and talking and playing And having a great time so he's socializing He's having a great time with his friends then they'll will invite the friends over and you know what they do The friends will bring their laptops and they'll all sit in the same room and play together. And so it's it's like It's like what do you do right? So you do have to manufacture activity Like I put them in camps where they're kind of going where they do outdoor stuff Or like I have a garage gym now that I'm gonna do like family I'm gonna start doing go hiking with them and everybody just yeah You have to do it gets on board you have to do it with them because it's just it just isn't a part of the lifestyle anymore Well, I feel like I mean I have the the the least input on this because I'm not a father as far as I know and I think that I Haven't been on Maury Povich it right I feel I feel like if the best way if I did have a son or a daughter For me to make sure that this didn't happen would be number one would be to lead by example, right to To show like I think living a healthy fit lifestyle For them to want to emulate because I think you know most most kids and I know there's exceptions to the rule But most kids look up to their their parents and think of them like you know for the majority of their childhood growing up as superheroes Mom and dad, you know, they're all knowing they're all smart. They're all this and they become teenagers Yeah, then they become teenagers and now this is where and that's exactly where I was heading Then there becomes a transition where opportunities for these type of conversations will present themselves I feel and I think as a parent you have to recognize those Opportunities and not just graze over with a short. No, we don't we don't keep that in the house No, I don't want that or it's bad for you or and you just give them the short answer and you actually recognize those moments as teaching points and an opportunity to To expand on why exactly we may not have these foods or why exactly Dad gets up extra early every morning to go get his work out in the garage or do these things that aren't maybe maybe the other kids Dads aren't doing and why does my dad do those things and why does my dad not have these things in his refrigerator? and I think that if you lead by example one and then you to just make sure you recognize those Opportunities when they present themselves and you don't just do that because I told you so which so many parents I feel like do and that's where they make the biggest mistake I think trying to force too much Will end up backfiring on on you more than anything a hundred percent and what you said is a 100% accurate I think that the biggest thing you could possibly do by far is Be the example your kids learn way more from what you do Than what you say. Yeah, that's just a fact you could say whatever the fuck you want And that's got some influence definitely does But the biggest influences and how they do it and you know as you grow up You start to realize you start to do things like your parents did and it's just because you Observe them and watch them and you start to kind of copy them and it's just it's just the way it is for For kids, so I had you know, I had a client once I was really close with and she had a little girl and she'd bring in her daughter every time, you know all every once in a while to work out and Here's an example of you know, do they do what you do and not necessarily what you say and this little girl was at the time she probably was 1213 maybe and She was having this conversation with they had walked in for her to work out So she brought her daughter with her and his daughter was doing homework But she was kind of in a bad mood and I'm like, hey, what's going on and she's like we're in a big argument because she wants to wear makeup all the time to school and I don't want a letter because I think she's too young and so While we're working out because I knew this family for so long She's having the conversation with the daughter in front of me. Hopefully I think she was hoping for my input And she's like honey, you don't need to wear makeup. You're beautiful and she was she was a gorgeous young young lady She's like your beautiful young girl You don't need to wear makeup to be pretty and the girls like no I do because it makes me prettier and I want to look, you know pretty like my friends And she's like you don't need it You don't need to wear it to look pretty you're naturally very beautiful and she's like and she told her mom She goes well, why do you wear makeup? You're you're pretty you don't need to wear makeup You put on makeup every single day and I I sat there and I remember thinking like She got you because and that's just a nice. That's just a silly example But they will 100% see what see how you act and so if you want your kids to have a healthy lifestyle As it's just more work. I know this but you just have to lead a healthy life. Well, I do you guys remember I mean, I do remember training clients and getting this like the anomaly right getting this lady or male that was 45 50 years old and they're they're hiring me and they just had these great eating habits and Routines or things that they put in place and they were already in really good shape And they were just searching for more knowledge from someone like me and almost always When I would dive into, you know go deeper into their childhood their upbringing almost always those were the ones that had This really powerful impact by their parents and it's and it's normally one or the other either one their parents were really bad examples and they Revolved it and became super healthy because they were totally unhealthy Parents and bad examples and then that kid actually got lucky and made out because they chose to go the opposite or They were parents that were great role models and even as these these older adults clients They still remember man I remember my mom getting up every morning and running like my ex-girlfriend I remember she had some of the best eating habits and it used to blow my mind that she had no cravings know this and she Just rant and rave about her parents They were both really really intelligent and they were both health conscious and they never like you put it on her They just lived by it the whole family always ain't healthy. They always all exercise They kept themselves and with with manageable way. They always looked leaner and in shape They just took good care of themselves and it just translated into a daughter that valued that as she got older And it wasn't a challenge So I feel like you know you get one or one or the other with those extremes And if you either get lucky that you were such a horrible example that your kid revolted him to became a health nut You know or you implemented those good those good system. I also think there's a lot of parents that just they just don't realize the damage that they do sometimes I was at the grocery store yesterday and There was a mom and a dad with their two kids and the kids One of the boys was probably six and the older boy was probably eight and they're like mom I want to get candy, but let me buy me and I'm just like, okay, if you're good I'll get you so they were good I ended up in line behind them and you're talking about a six year old kid The candy that he chose was gummy bears, but it was a full bag Not like a small like single serving, but you know the big bags were a smart kid I'm getting the whole bag, but that was his it was all his and she can eat one day It's like a thousand calories he opened it and he's just eating out of this bag He can't just one you give kids candy and you tell them eat as much as you want That's what they're gonna do. They're gonna eat until they get sick. I couldn't believe it I'm watching these kids were both already on their way to overweight. I could see it and I'm just like, oh man like if she only Knew like how how much of a poison? Yeah, she's doing like how much she's impacting her child's future It's hard to see that now. It's so bad. Oh well people don't make the connection to I remember you gave this analogy one time on The podcast a long time ago, and I thought it was such a great point of you know The size of the kid in comparison to you like what that? Yeah, a little six-year-old eating a bag of gummy bears would literally be like equivalent to you as a grown-ass adult sitting down and eating A whole fucking cake to yourself like you would that just seems absurd like who would sit down and Drill a whole full-size cake from like 31 flavors like you would never do that I know that's right That just sounds absurd, but that's what you're doing when a six-year-old eats a 1500 calorie fucking bag of gummy bears I did that at a party because I was at a birthday party years ago My kids were real young and there were cookies that were giving out cookies And so I took one cookie and I broke it into yes is the three pieces I broke it into three pieces and gave my kids one-third of a cookie And I got dirty looks from the parents like because they know I'm in fitness, right? So they think oh god, you're just managing your And so one of the mom said something like once my kids left Thankful Philly she waited because if she said it in front of my kids it would have been It would have been a severe blasting. Yeah, but she goes gosh She goes I know you're in fitness and stuff But why don't you just give your kid a full cookie and so I said hold on a second So I called my kid back so he came back in the room And I said let me see your hand and he says okay So he gives me his little hand He's a little kid hand and I put his little kid hand up to the cookie and I put my hand up to the cookie And I said him eating this cookie would be the equivalent of me eating a cookie this big And I drew it with my hand and I'm like I would never eat a cookie that big It's just massive. He's a little kid these cookies are okay for me to eat one But he's so small that One cookie to him is the equivalent of me eating one that would be this massive Circular thing and you can see the look on her face was kind of like oh shit Cookie cake. I never thought of that and it's like well. Yeah, he's fucking the kid weighs 30 pounds I'm not gonna give him a full cookie for a 30 pound kid. It's crazy. That's all right, dude I literally took my kid out of a soccer league just because after every single game They would give them a free like either as a popsicle or ice cream Like a popsicle stick. Yeah, and I was just like I just got I'm like right before dinner You're gonna fucking give him all of this sugar And this is like the entire reasoning for them after that like I want to go play soccer because I get the fucking popsicle That was the only reason That's how kids might I don't like I was getting like I got so pissed off like we're not fucking signing up for this shitty league again Is that the only thing is that the league or is it the parent that is actually in charge of the snacks? Is that how you know we were kids? It was a truck that would like show up And it was like part of the leagues deal with them and they like worked out some kind of weird deal Oh, wow, dude whenever my that's like smart business 101 right there. Yeah Dicted a candy their parents literally looked like it looked like some drug dealer You ever see like functions like school functions at parks and then mysteriously ice cream and freaking drive by the real smart Yeah, no my I when I would have to buy because you would rotate for buying the like the the treat or whatever after the game For the parents you always knew when it was my asshole parent I was always a parent be like, you know, tangerines and like Organic cheese sticks apples with peanut butter and you know the kids would always go through and I'd hand out the bags And they'd open the bags and they'd all look at it 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 get nature blend comm forward slash mine pump and you will get a discount on Ben Greenfield CBD product The next one is from Heather our bug using your personalities and characteristics alone If you were a junk food candy, what would you be and if you were a healthy food? What would you be and you can't answer for yourself guys who are answering for each other junk food Sal would be a broccolini Sure, it's Rappini. Yeah, yeah, Rappini for his healthy for sure and his junk ripped in olive oil And yeah, exactly and his junk food would be he would be coconut ice cream. Oh, yeah, that would be can't be dairy Yeah, that would be that would be my gas if I had to be delicious Justin would be if he was a healthy food. Yeah, he would be a grass-fed Bison burger on sprouted like organic wheat bread with an organic full-fat cheddar with some delicious some uncured bacon And some and some avocado you can't miss the cheese 100% accurate So healthy I'm so grass-fed Just a steer. I just see you as a big media and cheesy junk food big glazed doughnut Okay, you know when I look at him I think of like he's a cheese on I think he's a big Reese's Cup Thank you. I mean, that's probably more accurate is like a really good eat like a really big one It's like kind of like savory, but yeah, the ones that come around the holiday that are those one Bucket size one Adam would be like a jelly bean No, no pixie dust Pure artificial like sugar shit. Oh the pixie stick. Yeah, the fun Snored it Yeah, you know it comes across it comes to my mind for Adam as a candy would just say red vines. Oh, yeah That's a good call. It's all just pure sugar. Yeah. Yeah. It's gotta be like the purist That's how I was thinking pixie. You nailed it with the the dipping dots healthy food Chicken rice broccoli. Mmm. Yeah, I feel like he'd eat tilapia. He'd be or something like that No, I don't eat a lot. I know but it just I just think yeah, right I just That's our healthy junk food versions of I'm the grossest not like none of my shit is appealing to anyone We're cooking that ice cream, maybe but yeah, come on ice cream. Yeah, that sounds delicious. I thought you guys would say fresh beans for me or something like that Oh, we missed broccolini or sardines Both those are definitely right away when I think of healthy food and you come to mind because I just and there's something about those Those memories of us being in the small studio. Yeah, you bring a whole tub of that Yeah, I'm sal eating your inch broccolini and re and re and microwaving again So he'd smell the whole studio would smell like that and then he would microwave fish. Oh that guy So I don't think I could put it I possibly get that out of my head. So for sure. You're one of those for sure I just don't glad it's nostalgia now. It is. Yeah Hey, look if you like fitness information and you just can't get enough and you want to learn more the best place to get it Besides our podcast is our YouTube channel. We post a new video every single day on that channel So subscribe to it. It's mine pump TV and you'll get a notification every time we post the video Also, if you want to ask us a question that we answer on these episodes The place to do is on Instagram our Instagram page is mind pump Media we'll also have personal Instagram pages mine is mine pump sal Justin is mine pump Justin and Adam is mine pump Adam Shape your body dramatically improve your health and energy and maximize your overall performance check out our discounted Superbundle at mine pump media dot com the RGB Superbundle includes maps anabolic maps performance and maps aesthetic nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks feels and performs With detailed workout blueprints and over 200 videos the RGB Superbundle is like having Sal Adam and Justin as your own Personal trainers, but at a fraction of the price the RGB Superbundle has a full 30-day money back guarantee And you can get it now plus other valuable free resources at mine pump media dot com If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes And by introducing mine pump to your friends and family We thank you for your support and until next time this is mine pump