 Our next caller is Jake from Iowa. Hey, what's up Jake? How can we help you? Hi guys. Uh, thanks for the opportunity to be on the show today. Uh, I'm a newer listener. Um, obviously I really, uh, like your guys's content and I wanted to reach out for some advice here. Uh, so my question is, um, I've been training for a marathon here and I'm just about finished up with an 18 week program and I'm just looking for a little advice on, uh, once I'm done with that, I want to switch into a more of a heavy lifting program. Um, I bought a couple of your guys's programs and, uh, just looking for a little bit of advice on the transition from a heavy cardio into lifting. Oh yeah. This is a fun transition, dude. Uh, it's great because if you do this right, what you'll notice is just muscle gain and strength, um, you know, kind of come on your body and you shouldn't gain, uh, really any body fat. In fact, you may notice that you're actually getting leaner as you're building muscle. So it's a really fun transition, very different feeling than being an endurance athlete. So these, which you said you had programs of ours, which ones do you have? Um, I have anabolic and aesthetic. I got the skinny guy bundle. I've, I've, I've never, um, been a, uh, uh, big weight room guy, uh, my whole life. So that's the place to start. Go maps, anabolic, start in pre phase, do pre phase for about four weeks, three foundational workouts a week, then move into phase one, keep the three foundational workouts a week, throw in the trigger sessions, follow the program as laid out. That is going to be absolutely perfect, uh, for someone like you. Any idea where your, uh, your calorie intake is right now? Yeah. So I'm at like 2,500. Okay. Day. I'm a little worried about the eating part. No. Honestly, don't stress that. I think, uh, you're, you're weights at 175 right now, right? Yeah, I probably dropped down a little bit more, but yeah. Okay. So I mean, I would actually allow just the natural transition of moving out of all the marathon running and then really focusing on resistance training and not really changing your eating to see how the body just responds. What you might see is that you're not burning as much. So of course that's a calorie surplus, but it might be just the right amount of extra calories to help you build. And so I would actually just kind of hang out where you are calorie wise and just focus on maps on a ball. Like make sure you don't skip the trigger sessions, do those in there. That'll, that'll help in keeping that movement. Now I'm assuming you probably are kind of an active person out, even outside the marathon running, cause I wouldn't want to see you go from, you know, running 30 miles a week to all of a sudden sitting at a desk and never moving. Are you, are you fairly active outside of even your, your training? Um, well, I do have a desk job and I'm there a lot. And, uh, so that's kind of why I first took up the running was to get a lot more calories and movement. Um, so I, I don't know if I need to throw in a little walking to, or. Yeah. So, so, so maybe walk, walk after your meals. I mean, that's, you know, go, go get it and doesn't need to be super long. Just try and make a habit of, you know, if you can go take a nice 10 to 20 minute walk, uh, after meals, uh, I think with that, um, you should be, you should be fine. I don't think there's an, I don't think you're going to need to do cardio to cancel out. I think your body is actually going to respond to all the fact that you have a sponge. Yeah. The fact that you haven't, it's, it's actually going to work to our benefit that you have never been a real heavy strength training guy. Uh, your body's going to respond really well to maps, anabolic, and you're going to need the additional calories. So the fact that you're up in that 2,500 range, I, I like where you're at. Yeah. And Jake, another thing too, when you switch to maps, anabolic pre phase, the pre phase is meant to get your body ready to lift. So after your marathon, you definitely want to take some time off maybe a few days, four or five days, then get into the pre phase and then treat the exercises like practice. So don't go into the gym and look at the exercise and be like, I'm going to work out today. Go in there and be like, I'm going to practice squats. I'm going to practice bench press. I'm going to practice deadlift. I'm going to practice rows and just get better at them and do that for about four weeks, then move into phase one and then you can start to push it a little bit, but you're going to build muscle right out the gates. Just practicing those exercises in that way is going to send the signal to build muscle. Awesome. All right. Perfect. Thanks for calling in, man. Yeah, really appreciate it. Thanks guys. No problem. You guys have any experience like with a because he's kind of a young man, you ever work with a young man who went from endurance to strength? Yeah, he's going to he's going to blow up massive transformation like right out of the gates. But again, like, you know, you have to take your time and really like, you know, allow that transition to happen and feed your body along the process. Yeah, you know what it reminds me of. So you know, when you used to compete at him and after a show, you would eat a bunch and it would just go straight to muscle. Sometimes that happens. I had a young man that I trained very similar to this and I'll never forget he stopped the marathon training. We went to two or three days a week of full body training and his body weight for a first for a while hovered at the same, but boy, he looked way different. Like all of a sudden he went completely recopped. Oh, yeah. Oh, he went from skinny fat kind of to like all of a sudden getting really chiseled and it was tripping him out. He's like, I'm getting like I'm building muscle like it feels like nothing. I said, well, this is going to last forever, but it's because you're switching so drastically. Your body's like a sponge right now. Yeah. And I think that I wouldn't mess with his calories right now. Yeah, keep them the same. Yeah, keep them right where they're at. And let's just watch how what happens, right? And just like that analogy you gave, that's I think the initial couple weeks he's going to feel like that. I think his body has never been able to hang on, have all those extra calories they're putting put to work. You're growing training for a marathon. You're only eating 2,500 calories. That shit's all getting used. You know what I'm saying? That's getting glorious newbie gains. Yeah. His body's going to go like, oh, we've got some stored energy here. And then he's going to send a signal to build muscle and it's like, oh, this is where this is going to go. Totally. So I think he's going to see great results. Did he say if he was in the form or not? Did we ask that or not? We did not ask him that. So maybe throw him in there, Doug. Yeah, give him a little surprise. Yeah, tell him it's from Sal. Yeah, of course.