 One two three. Boom. It's mine pump time. All right exciting giveaway today Not one program more than one program will give me away. Actually. We're gonna give away the sexy athlete bundle This includes maps aesthetic and mass performance get it aesthetic for sexy performance for athlete So here's how you can win the sexy athlete bundle. Here's what you got to do leave a comment below in the first 24 hours that we drop this episode and what I'd like you to comment on in the intro You hear us talking about the benefit of sports and not just fitness and performance But the other benefits you get from playing team sports or even the benefits you get from good coaches Leave a comment below talking about that what you've experienced Why you think team sports are valuable or maybe if you disagree with us That's fine, too If it's a good comment we pick your comment and you subscribe to this channel and turn on notifications You'll win free access to the sexy athlete bundle. So we have to pick your comment So make it a great one one more thing. There's one day left for our huge sale this month Maps it and the no BS six pack formula both 50% off that sale will end one day from when we drop this episode So to sign up head over to maps fitness products calm Just use the code July special with no space for that discount. All right, here comes the show Did you guys see the response of the intermittent fasting episode that we did already? Oh, yeah I knew I knew of course lots of comments. It's like talking about nutrition is like talking about politics or religion in our space I sort of yeah I you know, it's I guess I thought because so many times that we've brought intermittent fasting on the show We've wrote a guide about it. I we've done specific topics Andrew brought it up. Well, we should do that's been a long time since we talked about I did not expect the response that we got from it not like that at least but you're right It's so much like religion and people get so caught up in it that one of the I wanted a comment though on some of the comments So we got we had a handful of comments that were recommending, you know, vault Volter Longo and What's his name dr. Fung or whatever Yeah, and they are trying to say that they would debate us or argue our point about it's a terrible for weight loss and I want to address this because we're not arguing that The science that supports that it the that it can cause weight loss We're not arguing the physiological. That's right Like I'm not gonna have a medical doctor come on here and argue with me about behavioral science completely different Like the mechanisms that make it make you lose weight or lose body fat that science is proven I don't we're none of us are denying that science. It's really has everything to do with Do we think it's a good idea because of what happens behaviorally from it, correct? I'm in fact ask an expert on eating disorder. That's right or a nutritionist Yeah, a therapist like that's the person that you'd want to talk to you because we're not talking about the physiological Look, here's a deal keto has physiological potential benefit lots of diets have some good physiological benefits potentially and of course the medical doctor who wrote books about fasting is going to come on and Try and defend Literally literally restricting yourself from food in a way to where you're cutting out meals to lose weight for some people Can cause behavioral issues around food or bad food relationships? That's the entire argument. It's not You know disfasting have benefit or not potentially on a physiological basis when people comment like that and this This is what annoys me about lots of debates that you see online Is people will literally listen to three minutes or a clip or that read the title title? Yeah That's usually what it is and there's no and so they end up arguing the wrong thing completely That's not at all what the right did you listen to the episode because in the episode right explain all the benefits of it And I mean we wrote a guide around it I mean we're I think we support intermittent fasting But there is definitely a a type of client that I think that it's for and then a person that it's absolutely not for and Most people that you hear that are that are doing it are doing it because someone said oh it helped me lose body fat Or it's great for weight loss shredded and it's now fallen into that category And that is what I think all of us agree is one of the worst strategies, you know, it's funny if we okay if we Fasting became a buzzword in in health and fitness now probably over the last Ten year maybe seven to ten years right go before that if somebody let's go 20 years if somebody went up to someone else and said hey I'm gonna start losing. I want to lose weight. So what I'm gonna start doing is I'm just not gonna eat for most of the day Most people would have been like that's not a good idea like what are you doing? You're just not gonna eat like that's not necessary But because it's been labeled fasting and because the physiological benefits have been sold so hard now people Completely forget that just not eating for a lot of people is not the right approach from a mental Psychological standpoint that's that's the big issue that we need to focus on and that's why and here's the thing Why having someone like that on the show is just at the end of the day because and I don't know dr. Fung personally But a lot of the stuff I know vulture Longo We've we've touted his information for a long time a lot of his content is phenomenal So and we get behind you know 90% plus of what he has to say But having him and what would end up happening you get somebody on the show like that when they hear where we're coming from Most of them won't argue it. It won't be a debate. They won't go. Oh, I agree Yeah, they'll agree was actually applying it from a medical perspective of I'm trying to like utilize this method with Some kind of a treatment that's going in towards like, you know like chemo chemo or something like there's no denying That's a great strategy and you know, that's not what we're talking about. We're talking about people are just in it for like the weight loss Yeah, okay, so here's the deal, okay People need to understand this watching or listening right now. We trained everyday people for decades Okay in the beginning when we were all trainers. Here's what we thought was the solution the mechanisms Here's the steps. This is all we got to do is teach people the steps eat in the calorie deficit Here's your meals exercise this much all people got to do is follow this and they'll totally accomplish all of their dreams and goals And I'll solve everybody's health and fitness problems. Here's what you learn. It's not about the steps. It's not about the mechanisms It's the psychology and the behaviors Eventually you figure that out as a trainer and then what makes you a good trainer is knowing how to work that The steps are actually 5% of the problem and I mean look we live in the date the the age of information. I Remember I'm old enough to remember when in order for me to figure out calories and macros I had to have a book and I had to go and refer to that book now. It's so easy. We have absolutely yet We're still more obese yet. There's still a problem with health. It's not that it's not the step There's been studies where there've been laws passed in cities where Restaurants have to post the calories and the grams of fat or the grams of sugar and guess what happens nothing It doesn't help anybody nobody gets any any any healthier because it's not that it's the the most important aspect of health and fitness Has to do with up here not with what you're doing in terms of your workouts and your diet and all that stuff That's important, but it's not nearly as important as the mental piece. So totally not fitness related I was curious though if you guys have seen this personally and maybe family or friends or read this Do you know what's going on right now with like used vehicles and stuff aren't they more expensive? I heard that yeah that got shot up. There is a 45% increase in price over the last over the last two years But inflation is not happening Adam. No, it's it's less to do with that What it's actually more related to is semiconductors So when the when the pandemic came they anticipated this huge decline in sales Which everybody saw that initially the first 30 60 days and so they cut back on all that What did that end up translating into was like 6.2 million less vehicles produced over the course of the next year Just like the housing issue right now a shortage. Yeah, low supply. Yes, low So they can't keep up with the demand. So now there's this huge Surge in used vehicles and that's not just like cars. I mean cars is the main thing with the semiconductors But my sorry my best friend we the ski sanger that was a boat that I grew up learning how to ride When I talk about wakeboarding and stuff like that. This boat is a 1978 model 78 or 82 is somewhere in that range my best friend's dad had this they've had this boat forever So back in 19 he tried to sell it four years ago And he was asking six grand for it and no one would give it for him And he's kept it pristine and just you know boat value goes down like crazy He just sold it this year how much take a guess so four years. It was all six grand couldn't get six grand for it Couldn't get six. Yeah 10 grand 15k Wow He bought it in the 80s or 70s or 80s. He bought an 80 something he bought it for 10k Let me ask you a question is or the is the price of new cars also going up No, so right now a one-year-old used car is almost as valuable or as valuable as a brand new car You're getting me excited right now because this is a good opportunity then to sell my car of course and then buy a new one Yes, because the value went up of the use. Yeah. Oh my goodness. Isn't that interesting? You just got me excited. I know I thought that was but I've seen cases like my buddies my buddies but I had somebody else did the same thing I was just talking and we're talking off air about this stuff and Guy had bought this and there's a brand new boat like an aeronautique for like 90 grand he bought it like three four years ago, and he just sold it like 120 this last year Wow Yeah, that's crazy. Okay, please dispel this for me or I don't know I always hear like like whims of conspiracy things around like what's been instituted for Carbon emissions and whatnot like is there some kind of governing that Biden's in acting with like new vehicles Oh, I don't know. That's a good. That's a good question. Yeah, I heard that from somebody and I was like, oh, no Interesting that's a good. I have no idea. Yeah, what they're doing there. Okay, so I didn't know if you guys had heard Yeah, we'll see by the way. I just noticed your shirt. I'm coming out you guys I said openly gay coming out party openly gray. I like that. What does it mean? It's just you know Whatever you want to me. I got gray hair. I'm not dying it. I'm here. Yeah people just in the gray Yeah, also, you're not black or white. You're somewhere in the middle. I'm right there in the in the middle You know it's sort of like, you know, I don't know who's I like more I don't know if I like the openly gay shirt over here or the less You know, you know what's funny the timing of that would have been better right when we had the money printing This is now so this this shirt right here is now can you wear that when we we talked to the Marxist guy? Yeah, oh, yeah, so this shirt right here is now available by the way the mine pump So I actually talked to Chokey and I said, let's sell these shirts This here's why because we keep we're giving people free stuff or promising free stuff all the time like look You really want to make people happy? Yeah, nothing makes people more happy than that freehand jobs imagine that Although I gotta get imagine if it was a government worker giving away the freehand jobs I don't know about that. Oh just begrudging Callous hand nobody wants to begrudgingly I don't want to begrudging everybody's had one of those right? Lazy lazy job. Come on. Come on. Oh, I just done it myself. That was gonna be the case I'll just finish. Come on Are you either one of you are either one of you watching the Olympics right now? Yeah, I watching the clips I watch I watched a lot of the judo highlights. So there's some Japanese fighters God, there was one guy that's doing this variation of a Osoto gari. You guys don't know what that throw is but it is I mean he is tossing people with this Japan's always got good judoka. Do you like a record ahead of time or you actually watch it? No, so I follow all these pages on Instagram and then I'll just see the clips But I haven't been watching have you yeah a little bit a little bit here and there I mean I saw the girl soccer team lost and then I also saw the men's basketball team Those are things we dominate women's soccer dominate and men's basketball. Yeah, who do they lose against France? So I saw someone comment a little embarrassing. Yeah less activism more practice Speaking of LeBron James So speaking of LeBron James that Space Jam 2 came out apparently tanking So what they're doing they're changing I don't know if you did it tank tanking so it's not making any money So do you hear what they're gonna do? They're gonna digitally replace them with Michael Jordan That's a bad joke boo, is that really is it really not doing well? No, I've read it hasn't been doing well really That's what I really are you sure Douglas the fact it's on HBO max too So it's this hole is that now do you think many movies are doing well right now because I actually over the weekend I went and saw snake eyes, and I actually really enjoyed it What do you mean was it cheesy good or was it good good? No, it was actually good I thought it was gonna be cheesy good because I brought my kids and everything. I'm like, you know Gijo, it's I got this like nostalgia to go with it and like those obviously they recognize like, you know Some franchises they know which characters are like the coolest ones. Yeah, dude snake eyes way cool Like he was always the coolest in this storm shadow You know was there too so they did sort of an origin story with them and I'm not gonna give it away But but they did a really good job of like, you know thinking it was gonna go a certain way And then the whole thing got I loved him. He was the ninja. Yeah. Yeah, he was the baddest He was the best figure to have is honestly It's like every time there's there's a way of like, you know, sort either like there's a montage of like fighting or like You know a way that they they sort of trained to become something I tend to love those movies the best So did that just get released and it was it simultaneously released on HBO Max because I was just on my I think you have to just in the theater. Oh, I was gonna say I was just on my I thought they're going forward They were always gonna do that though now. No on some some Movies and franchises. Yeah, but like there's some still out there that are just trying to push it into the theaters And and see what they can do with it. Look Sal you were right It did so this the original Space Jam outperform this one Yeah, and I read somewhere else that they're there their sales I guess went 70 drop 77% like the second or third That's that article says right done. Yeah 77 tanking. Wow tanking. So the reason why I brought out the Olympics Here's another thing for you to search down anyway. Check out Tokyo Olympics basketball robot. There's your search. What? Yeah, this I think this is cool right here. This is I mean obviously you'll see the video in just a second when Doug pulls it up I think I'll let basket robots play. No, it's we're not that far. Yeah identifies But that went what you see right here. Look at this right here. Look at this The clip I saw It was shooting a hundred percent. So it's a robot a better Well, it's still Imagine the math though. I'll mechanically. That's pretty impressive. That's way impressive She's a hell of good at math bro. I have a calculator that can figure out It shoots a free throw and then backs up and shoots a three. Look at there. It is right there So many other variables with how he holds a ball like yeah, look at I assume. It's a he that's Yeah, how do you know what then it backs up to a three it's got a robot. It's a he robot Yeah, I mean the reason why I don't know it moves the reason why I bring it up is This is where this is at right now like how far away are we from like integrating stuff like this where you're watching like robots? Well little catapult, okay? I would definitely watch it if the robots could destroy each other You know I'm saying well imagine if yeah if they could shoot each other wouldn't be basketball You can't really have people in the stands. Have you guys ever watched the what are they called? Well, they is it called robot wars or whatever they have the robots they design them a particular way and then they have them battle Yeah, have you guys ever watched that mean my kids watch that is so fun. Have you seen it? Yeah, yeah battle bots see that's awesome Yeah, no, that's cool. It would be a different sport though. So it wouldn't be I just think I actually think that Robots playing basketball controlled by humans is a very Very realistic future control. Yeah, so like you have a so video gaming is unbelievably popular Almost every kid growing up is playing video games today It's becoming video games are so unbelievably sophisticated as far as what you can see Graphically and how crazy the games are and how intricate they are and now we have robots now that can do so This how far away from you know, NBA 2k being like literally real people drone robots that you playing Yeah, the or it's like that Hugh Jackman movie where he had the robot boxer and mimics his like he has all the sensors on Yeah, body and he does all the moves like so you have like a team doing that now That makes sense because now there's an element of human skill involved, right, right? Yeah, obviously just having a bunch of robots do their thing with no humans involved in it But humans controlling it make it a very interesting and then maybe you do see Variations what you're saying we're like, okay, it's basketball, but you can kill one per one robot a game You know or some weird shit or like there's I like what you said. That's pretty boy pro basketball players look very different Huh? Yeah, I don't here's a 15 year old Timmy from you know, you know, I don't know I don't know if it eliminated doesn't I don't think it eliminates sports, right? It doesn't I think it just changes the landscape and I think it opens it up for other opportunities I agree because if you like thinking about this if you love playing video games NBA 2k one of my favorite games to play right as far as on on a video console if I also had the ability to maybe play it with Real robots like how cool that would be there's got to be a lot of people that would want to do that humans and mech suits You could just turn into a whole nother another branch. That is really cool. Yeah, that's the fascinates Remember that remember a while ago. I told you about I think it was Google this I love this story because it's so frightening Remember I told you how they got those AI machines to communicate with each other and then the AI machines invented their own Language and they had to shut them off real quick because they're like, what are they talking? Yeah shut off Yeah, that is you know what? I always found weird about that is how do you how can you tell someone invented a language? They were they obviously watch the interactions. Yeah, they obviously builds on it. What does that mean? I mean, how do you how can we assume it if it's an invented language? It's not real anymore How do we know it's even communicating and it's not you may say everything? I'm just saying you're like that. You know you are how can we explain it? So you Can't be alone here. There's a punch ball Adam's I got a cool story Somebody is listening going like that doesn't make sense to me either. They have ways They know yeah, like it affects the other part the other interaction gets affected That's certainly speaking of interactions my my my son cracks me my baby son right cracks me up so Babies are especially when they nurse they're obsessed with mom and mom's boobs, right? That's just a thing It's normal. It's natural. He's totally gonna be a boob guy dude. It's so bad. Yeah, so bad She'll wake him up And so we've been told we've been told you know how we did that that sleep course and it's worked really well By the way, he's he sleeps so much better even with the move. It's you can see that there's lots of progress We had to we had to regress a bunch. Yeah, but we're still seeing lots of progress One of the things they recommend is don't nurse him to sleep and don't nurse him right after he wakes up Otherwise you train him and condition him to do it We have to wait a little bit and then you can nurse him afterwards Yeah, but he so she'll pick him up wake him up, right? And he's all cuddly and he does this thing where he's like He knows he's not gonna nurse, but he tries to be slick about it, right? So he like he's like she'll hold him and he'll like bury his head in her chest And then he'll sneak his hand up and slowly pull And then I've got the move. I'll be like, oh, you're not supposed to be he'll look at me and smile Yeah, Barry is head in there. He does this thing. He just reaches around her back like snaps it open Yeah, it took me a long time to learn that yeah, and then here's my favorite part when she finally like gives him You know milk, right when she finally pulls it out. He's so excited. He doesn't know what to do with himself I video I video haven't changed of this day. Yeah, I can't show anybody forces. It has my wife spoof in it, but you oh My god, dude We had to abandon potty training this this weekend, right? So I yeah, I just do the naked I mean one of the last episodes I told you guys that I believe it was gonna be on Thursday of last week So the first thing that came up is I told Katrina I said well, why don't you wait till the weekend where I can help you because she's gonna do it Thursday Friday Saturday And I'd only have help her one day I said, why don't you start it on the weekend Saturday Sunday and then bring it into Monday And I know she was trying not to do it because she was didn't Mondays are really busy for her and I and every Everybody, you know, right? So she's like I wanted to get it done before Monday And I said well, I think the first day or two is gonna be the hardest of the three days And I said better to have me to help you than to try and do it all yourself So she agrees to do that. Well what I didn't know leading into this or I was just starting to piece this together It was we're right in the middle of a leap regression. Whatever you want to call it. You've been saying that even yeah Yeah, so we're I mean I talk about how great Max sleeps are like that. Well, that's it's not so great right now in addition to that We also have now Transformed his crib into a bed. So we've got already two things. We're battling and then her and I on Friday night like we were talking about the next morning. We're looking at each other and like do we want to do this right now? Like we're both exhausted. We're both talking about he's we're going through this regression They put too much on him. Yeah, like three all and that's and so we actually abandoned the whole idea because of that So right so the funny so I'll send Andrew a clip of this because I actually got a clip of it last night so last night was My turn to try and keep him in the bed, right? So what he trying to keep him down because he's now can climb out of the bed because he doesn't have a crib anymore, right? Mm-hmm. And so Katrina bought these things that are Like door locks that you put on the outside of the door So you they're like these little plastic things that stick to the door and then because we had those little easy door handles They can just open so it basically locks locks them in now I was originally like really nervous like I was that man. He's gonna freak out might be terrifying, right? I thought it might be terrifying so anyways We we attempt to do this and we're watching like the nanocam and see him go over there And I think he knows that he's not supposed to be up because we've already done that go put him back In bed go put him back in we've already done. I've already done this like 15 times already and Now I'm like, you know what? I'm not gonna go because what I was doing was as soon as he started to get out I'd go catch him so he's good. No, no, no Right, right? So just and that's all I'd say bedtime and then put him back And I kept doing this and so finally I'm like, you know, let's just see what happens when he finds out The doors are locked and so he like walked around for like 45 minutes in the room going back and forth in the dark Mind you right? I'm trying to find the the two doors. He has two doors in his room He's got a jack-and-gill bathroom and it's attached to his room and then he has the other door Both of them are locked and you see him working his way through the dark and check one door He gets a book like he's gonna read a book and stuff like that Eventually what he does is he goes to one of the doors and I got a picture. I'll show you these guys He's literally like on the ground like face down like this He falls asleep face down in front of in front of the door like 45 minutes later And so then Katrina and I we let him sleep like that for a little while and she goes in and goes and picks him up Puts him back to bed, but I think we might have figured out we could just let him be dude He's not gonna he didn't freak out over the door being locked in crying or anything nothing pitch black And he cried nothing. So he's so essentially self-soothed. Yeah, so yeah, so I told Katrina I wish we would have thought to do that earlier. So just to lock him in his room I did does sound terrible. That's why I kind of felt bad. I was like, I don't know if I want to share this because I said I don't know everybody else does you know, I found this thing at Home Depot called duct tape So, you know, you can you know, you can do also Maybe try this because this is what we got recommended is we use the camera the microphone through the camera Yeah, so like so for my son, he can't get out of the bed right he's too young But he'll get up look around and you can hear him start to fuss a little bit Yeah, and then I'll talk through the microphone and let him know like it's all so I don't have to get up and go Yeah, so it's like one step away from having to check. So the thing we're adding that we will add and we're again We're you know, it's something that I've learned, right? You just don't want to add too much, right? So all these so it's like, okay This is the first thing it's like you every kid's different everybody every every parent will talk about this And so it's like you do something you stick to that strategy you tease it out You decide is this work is not work So this is like the newest strategy and move the next thing we're adding is the lights, right? So the red yellow and green lights as far as what he's supposed to be doing like if it's red light you stay in bed You can't get up. It's green. Whatever. Yeah. Yeah, so we will do that I do like that method. My buddies used that said he had a lot of success with it So we will add that but again, we don't want to add too much if you talk to him on the camera He's super aware where the cameras and he can climb and he can crawl up like he could tear it off the wall Yeah, so I don't like to draw too much attention to the camera It's like it allows us we can see the entire room in there But I mean there's a wire that runs down and it's behind where his bed is and if I'm talking to him I'm concerned that he'll and he's locked in there That's a good point. He'll go over there and rip it down because he's done it before He's gonna he's got a hold of it and he'll when we go to truckie because there's it's not mounted We have to like put it on the window seal That's like his first like f you like when we put him in there as he walks over Yeah, she can't see that's all speaking of babies So my brother had his I don't know if I thought said this on the podcast They had their baby so my son was excuse my brother was waiting to have his kid, right? So I saw his post. That's great little baby. Angelo Adorable adorable little baby. I'm so excited for he's gonna make such a good dad. He's a great uncle So when he's with my he's with with my kids. He plays with them. He's so patient. He's just I'm so excited for them But anyhow, he's the one I said that I gave that extra Ular to the chili Ular another one that warms and cools the bed right and he keeps his bed Cold as shit on his side Well, he's gonna have to he's had to change it now because it's way too cold for the baby Even if it's just on his side right because his wife stays on the side feeding so he's like dude I gotta keep the bed. Hello warm now. I'm like that's not that's the least of the shit You're gonna have to change because you have a kid. What's you have to change everything, dude What's the smallest? Size that the chili it pat is because I was telling Katrina Because she she fights for the room being warm like she likes it like she believes that 771 is like the perfect temperature for him, which is most people by the way. Yeah, yeah, I disagree, right? So I think everyone's wrong. Yeah. Well, I just think he's got I think he's got my blood running through him And I think he gets hot because he never wants sheets on him He always kicks off. She puts him in full. He's in full like, you know jumper type of pajamas that he probably right bed And so what I want to do to keep him from like running around so much Like if you keep the room at like 64, but then we heat his bed up and we make his bed really warm He's got a gravity blank. He's got all that stuff in his bed is it'll probably promote him Climbing back in or stay in there. Well, sometimes you're genius. I see that is so smart. You hear that, hun That is so she was arguing me. I was like, like can we just try it? I'm trying it on my night, right? That's the deal. You're not gonna want to get out if the room is cold the bed is warm. That's right That is so smart. Yeah, and we're not torturing me. He's got a Warm the mattress put a warm blanket on there and they make the room like ice cold and so he climbs in there all My god, I think so. He's getting so big dude your boy. Yeah, he's growing quick. He's tall Yeah, he is you're gonna have a little giant kid. He's thick too. He's not he's not like me I was lanky and now were you lanky at his age or later even hit at hit. Well, it's hard Obviously at that age. It's hard to sit call someone lanky because how short they all are right? So it's not a lot of tall babies. Two-year-olds are short. Yeah well, I tall tall two-year-olds, but You could just tell by his bone structure like his ankles and his wrists like I was less filled out than he was and We were probably around the same height So we'll see what happens in the next couple years, but he seems to be pretty solid speaking of filled out So we did that episode on like how to get jacked on a budget, right? So many comments like everybody super pumped But I got DMs from people who are like I totally forgot about tuna fish like how inexpensive it is How what a good source of protein is anyhow? Speaking of tuna fish, which is always well priced if you want to get a really good price Do you know who sells cans of tuna fish for ridiculous and it's good. It's good quality who public goods Really public goods also sells some food products tuna fish. They sell canned products and they'll sell like nuts So you could buy like I knew they do the nuts Yes, by the way are amazing. Yes, but I didn't know they do yes You could buy tuna fish and maybe Doug can find the prize. It's ridiculous now. That's interesting to me Like what is the why because it's canned. I think they sell Things that have a long shelf life that are not super hot super processed like canned foods So you could buy like sauces and I think you could buy oils if I'm not mistaken And then I saw they had tuna fish I was like this is because I love it's a very easy quick Good source of protein. So I get see there I used to know this this bodybuilder guy that would he would literally just eat out of the can and he had a diet coke And that was like his whole Tuna fish and diet coke how many line if the price and how many cans six cans for 16 six cans for 16 and You get a very high quality can approach of Protein things like almost 40 grams of protein six cans for $16. I don't know what that how good that I can't run the last Time I bought well, it's it's it's it's definitely a good price in comparison to especially the quality. Is it Doug? Do you know? Yeah, I don't know. Oh, yeah, you don't even know they did How did you find that were you just on their website buying something else? I was going through and I was making a big list Yeah, I like ordering the staples right so like soap soap for the kitchen or shampoo or Conditioned pace for me. Yeah detergent toothpaste What is it? What does a paragraph say it says it's all good and that says it's BPA free? What what what's their let's see selling points? Yeah, I caught without the use of fish aggregating devices which is Pull in line caught when possible. Yes. Yeah, so like tuna fish. They can use these they use these massive Nets right massive. I don't know what's called dredging. I don't what they call it But they throw out these huge nets. Yeah, and they're not they don't discriminate between tuna dolphin Yeah, that's why they all get caught in there. Yes, and you can definitely catch more tuna that way But you end up killing a lot of you know stuff in the crosshairs or whatever you catch a lot of other fish in the crosshairs This is fish. This is a pole in line caught Tuna so try and find pole and line caught tuna this quality with for that price, you know, good luck That's probably what makes it a really good price I bet you can find tuna cheaper than that, but I bet it's because of how it's caught that price point Yes, that's interesting. They would even go that right. I wonder what what inspired public good They have lots of like they have a lots of other stuff now You're not gonna get like fresh foods typically like, you know fruits and vegetables and stuff like yeah Grocery store, but they will have you know, huh products like this, which is pretty good. Yeah, anyway, dude I Wanted to bring this up because we get so many questions on soreness like I I don't get sore or I get sore Does this meant mean I'm having a good workout? So we Just finished putting together the garage gym because you guys know I moved right? So I finally got it all set up. Yeah, and I did my first garage workout in a long time and I we got back from vacation Like was it last with a week before last and when I'm on vacation I kind of do this full-body 30 minute workout every single day and typically there's really no way to work out your calves Because you're not gonna find calf machines in resort gyms typically So I didn't work out my cast for a week except for you know hiking and stuff like that Then when I came here, I did a few exercises, but not much I have a calf block in my garage gym And I like to do standing calf raises with a barbell or with a dumbbell and I hadn't done them in a while, right? So Saturday I wake up early. I'm gonna do my first workout in my garage And I'm like, you know what I haven't worked in a while is my calf. So you know what I'm gonna do I'm gonna do body weight calf raises because I don't want to get too sore So I did like 50 reps three sets bro. I am sore to the touch It's the hardest thing to predict sometimes is how sore you'll get From a workout, but it's just I guess, you know, it's anything that's differs from your norm Yeah, just body weight calf. I find it's only it you only have to be a couple weeks off For me to feel like I almost have to regress all the way back to like with the beginning of almost every program It's so wild. Yeah, I it's amazing to me how little I have to do if it's been two weeks I missed a body part. Let's say like your point I can get away with the most minimal workout for that to get it to get sore dude the most humbling moment I remember the speaking to the whole sore thing was when the we first came out and There was we boxing on there and we were going ham with it, right? We were having tournaments everything and the next day dude I was so sore my shoulders and in between my my rhomboids and everything else Why am I so incredibly sore? It could not have been from that stupid video. Yes, it was Do you guys remember the original NES? Nintendo Entertainment System, right? The first one, right? You blow on the That's right. I don't know why we had to breathe Was it you who brought it up? I find it fascinating that everybody knows everybody before the internet. There's well Yeah, no internet. It was just all word of mouth. Do you guys remember when they made when they had their attempt at You like engaging physically engaging video games So first they had duck hunt what you had a gun which would actually kind of talk about the arm duck Shit, I got it because I thought it was garbage. I never had that. Do you guys remember the running game with the man? Okay, they brought that back for the we yeah now did you guys do the same thing that we did so eventually you figure out that If you just get on the floor and hit use your hands. Yeah, you can make it. Did you guys all do that? Yeah, yeah, everybody did that. It's the same thing with running. You just like move your wrist. Yeah I got DMs about the whenever when we brought up dance dance revolution. Yeah, so that's called a bar raping Oh, you did say that on the podcast Yeah, but I didn't say I think you did no no I don't say bar raping No, I don't think I would have remembered saying that and it's looked down upon by other dance dance revolution people These are definitely the purists. These are definitely video game guys that come up with these names Yeah, it was a girl who was the person who did it who's or who messaged me and she was like she was like hardcore into it In fact, I think she was like part of a team or some shit like that It would like it was a big deal. I think it's still pretty popular But I didn't know that that was like frowned upon so it's it's almost like cheating It's like what was it in Street Fighter when people would cheap when they hit the same button over and over again But pushers. Yeah, or they'd fireball fireball fireball, you know, and then uppercut and just keep doing The skill to this, okay Yeah, so so for people who don't know we typically will have notes up on a screen to kind of remind us to bring up topics and stuff And I'm very curious Justin. Yeah, I see up there That you wrote this that it says me barbecuing without a shirt on why yeah, I was I was gonna insert that after your little calf session there because Courtney got this text message right from Jessica and they're talking back and forth and You guys just moved into your place Yeah, and so they're talking because she grew up in the area and everything But yeah, just because you're just like just enjoying the views and she's doing like a scan, you know around the backyard Guess who's barbecuing shirtless? I was like give me that This is Donis So your wife appreciates it though, which is good I hope that's working in your money. What are you doing? You know, I'm barbecuing shirtless around people. No, you know what? I hate I hate I hate farmer tans. I hate I hate shirts Therefore I hate shirts are the dumbest thing they were ever made. Therefore. I hate wearing well Well, I shot it up on the TV and me and Courtney were getting some popcorn To you for sure no, it was hot it's hot this weekend and You if you're outside, I don't know about you guys But if I'm outside doing work or something or barbecuing then I come in and I start to get this stupid farmer tan That doesn't look good in the beater. So I gotta I gotta tan it Yeah, well all the kids do and I'm like out at the football practice or like just the first to throw a shot Oh, dude, you got to give me an update on that where we didn't get a latest update on that So we did have our first seven on seven scrimmage Which we kind of set up with our local rivals, which they've turned into our rivals over the last few years because There wasn't a school there in scott's valley, but now there is And one of the coaches that used to actually be a coach for our team When I was there actually moved there and he was a head coach for a while and so there was a little bit of like over the years was bad blood like there was just some animosity and just like certain Shenanigans like one team would do the other team would do that just because all this like crazy friction and to a point where I think Like our coach. I think Basically was like this is two talks and we're not gonna have any more scheduled games with with them And so we're trying to like, you know mend that whole thing and create like a more of a friendly rivalry again So anyways, this was a first step because it's a whole new Group of coaches coming in to take over our program, right? And so this was like a little I was a little nervous about this because it's like, you know Apparently there's been bad blood like who knows like these kids. I don't know what like how Much experience they have on seven on seven But they're just you know, they might demoralize us because we're just like a brand new we have a lot of green horn There's like not a lot of turnout. So what happened? We did great like these kids played with with instinct like we tried to put the most simple game plan together for them to just be able to kind of run free and See, you know, who was athletic who you know, kind of started predict where To be and kind of catch patterns and all that and so I was really proud of these kids Like especially the JV kids because we literally haven't even run like one defensive Formation with them yet and I was just like, you know day of they're like, we need a look from the JV I'm like, we've never done it before Just like putting all these kids, you know to three four really quick and you know trying to you you have to be I have this responsibility. You got to go out to the flat and so they just You responded and so you said did well. Is that mean you won? Well, it would I mean if you want to put the numbers out there I would say yes, but I mean nobody was keeping track out there. Absolutely. I mean we were keeping track Yeah, we definitely had like six touchdowns they like about four and we had six interceptions Wow, dude. My hell yeah, dude You know when you told me you were doing this I was so excited for the kids because I know Obviously how good of a leader and a trainer you are but this is phenomenal hearing this they must be so These kids must be so pumped right now. Yeah. Well, you know what it is It's a culture change and it's just like it's just what it's things You didn't think about because I went in the program and we just experienced it But to now like understand like why We thought the way we did was is what we're trying to inject in these kids because it's they just don't have that They haven't had that in a long time to this Unifying front this, you know, you're you're responsible for bringing your best every time it into it's also like include Everybody else and lift them up in the process not just yourself. What is the when you run like seven on like that? Is it what do you run like as far as an offense? What's it look like? It's like you have four down linemen a wide or two iron linemen. No linemen. No linemen. Okay. So what does it look like? What do you what do you just run different sets you run trips you run crawds you run? So is that what it is? It's literally you run with all the like running back wide receivers quarterback But no linemen. Yeah. Yeah, so you're just and so I think it's just coverage sacks and things So we had a few of those which was great, which means like we just took a really good job Yeah, if they would have thrown it they they would have got picked so You know, there was just stuff like that was really encouraging. I think the kids just felt like yeah, okay We we are onto something here, you know, coach isn't crazy that's you know, not to get sentimental but the other day we were walking to lunch and Adam had said something that was really profound to me He said that for him that because you know, obviously a lot of people in his situation He's his father committed suicide Then he had a step dad at the best relationship when he's a kid He said some of his best male role models were his coaches. Yeah And it made me I thought a lot about what you said, you know, I think the statistic is generally speaking almost half of boys Grow up without like a really present father So sports are so I didn't even think of that like I never dawned on me. I wasn't in that situation as a kid So I can only imagine kid boys in particular because you really need a male role model to be in a sport Especially a team sport. We have to depend on other people. Yeah Especially football, which is violent and if they don't cover you could get hurt, right? And then you have your coach and this is why when I hear because I didn't play team sports I did judo Jiu-Jitsu stuff like that But it wasn't something a team sport and I hear people like you guys talk about the profound effect That your coaches had on you and what the sport had and when you said that it made so much sense So oh, yeah, really cool I mean, I don't know where where I'd be today if I didn't have sports as a kid Now obviously when you're in it as a kid, you don't think of that You're thinking of I just want to play and you know, you want to win and like I'm competitive But you're not thinking of the looking back now as an adult when I unpack like my youth and the things that I learned as far as Working with others and persevering through hard times and getting back up and you know The all the practice like consistency like all these things these lessons That have made me successful in other aspects of my life like business Those things are for sure They came from all the sports that I played as a young kid. Who knows would it be like I mean There's statistics on kids that go through sports as far as their their likelihood of finishing school Drugs all stuff like that. I forget what that but they're crazy. I mean, it's it Leads so heavily on for me. I mean to be busy, you know to have like an outlet and to also the the physicality of it, too Just to have a healthy outlet to to express, you know, some of the the physical like violent kind of tendencies I was going through going through all these crazy hormones and just you know, what my body was going through It's like I needed that to to be in that environment Otherwise, you know, I could have found myself in a toxic environment where that would have been a problem You have like a you have something stand out like I can think of things that like like stand out to me that I Learn from sports. Are there things that come to mind for you that like sports 100% played a role in that and that so many things, dude Yeah, it really is Like figuring out like how you can like find your role and find how to benefit everyone else in a team environment and dynamic and also to become a leader to Take that upon like a lot of times like you just get called upon randomly and you have to step up or You know, and that's really hard a lot of times because you know for somebody like me, too Like where I'm a little bit more reserved or you know, I may have been a little bit more introverted initially It challenged me a lot to to step forward and to take that role on and bring people along with me So I I don't know There's just so many examples of that and to really just face challenges constantly and how to how to navigate through that You could take all those lessons and apply them to everything I do in life. Holy dude. What was yours? You know, there's a there's a quote. I don't know who said this quote first. I'm sure Justin I'm sure you both are familiar with it. It's a Hard work beats talent when talent doesn't work hard and I was never like a I was not naturally gifted Swimming was about the only I was naturally gifted and I didn't play that right so I didn't do that So I was never the best guy or even probably the top five guys that was playing the sport but I definitely had work ethic and Because I wasn't one of the better athletes I wanted to be one and I just I knew that I had to get up at five o'clock in the morning and run I knew that I had to go on the weekends and sacrifice a valuable lesson. Oh, yeah and that and seeing how I Started to excel in those sports and did beat out some of these more talented players. I Recognize that at an early age. So, you know, it's the same way and we all have a very similar attitude I remember when we one of the things that I loved about going into business with you guys, you know Almost seven years ago was we all knew that we would suck at this skill And we all just knew that we had no media background whatsoever None of us were talking on a radio show or knew even what podcasting really was back then But we all had a very similar attitude is just like that's okay Like I can go I can get into this and know that I suck Because I know what it takes to get good at anything and we all had confidence in the ability to work hard at it And that comes from the sit from that same thing and sports for me was picking up something that I was passionate Excited ready to do right away finding out you're not gifted at this There's lots of people better than you but then knowing like hey when they're sleeping when they're being lazy when they're doing this I can put the work in catch up You can put the work in also you can find the people around you that have certain strengths and you can feed those strengths Right, and that's what helps you win. Yeah, well that the winning mentality The winning dynamic is something that you really learn in sports because it's very clear and objective Yeah, and it's also a lesson in acceptance because simultaneously Knowing that you can outwork people or that you have that that skill that you can work hard or develop that skill You also have to learn to accept that there are people better That's right except that you're not the tallest or the fastest or the best-looking or whatever That is a very powerful lesson and to give a little insight into you know people watching this show right now The reason why we do five episodes a week of the podcast is because we knew we sucked That's literally the motivation people think it was a business decision that we would because we're gonna do no the main motivation was You know if we do one episode a week boy, it's gonna take us years before we do a thousand episodes What if we did five a week that you know and that's I mean I learned that lesson through resistance training I knew if I sucked it an extra. I'll just practice it all time till I get good at it Yep, that was the main motivation and what the funny thing is that also turned it Not only was it one of the best business decisions because it got us better faster But it also became a great business decision because we put out more content. Oh, we still talk about that I mean I brought that up just a couple days ago I said you guys because I was doing the math on the hours that we've technically put into this and it we are just now approaching Halfway to what would be considered mastery was 10,000. Yeah, we're not even at that We're not even at the 10,000 we're not even halfway to the 10,000 mark And so for me that's extremely exciting to think that we've had the traction we've got to where we're at currently With the show and the business and to know that I still got along It just reminds me of being a personal trainer sports everything else that I've done It's like I know damn well I wasn't a great trainer those first few years, but I also didn't have 10,000 hours of training clients Now when I reached that point It was a whole different coach and trainer and same thing goes for any sport that I've ever done when you first picked the ball up and Started doing it those first few hundreds or even few thousand hours, you know You're still nowhere near what they would consider mastery and I and we're not even close to that with podcasting So there's so much more to go. Hey real quick. I hope you're enjoying the podcast head over to one of our new Partners right so buy optimizers comm head over there and check out some of the products now My favorite product of theirs is their mass enzymes So do you eat a lot of protein and you find that sometimes it's tough to digest? Believe it or not, you might not be assimilating all that protein that you're eating especially if you eat a high protein diet So digestive enzymes help break them down into amino acids So they can be used to repair muscle build muscle and of course that helps you burn body fat But they have many many other products. My favorites are the mass enzymes their HCL and their probiotic supplement They've done wonders for my gut health again. Go check them out buy optimizers comm Just don't forget to use the code mind pump 10. So that's mind pump one zero without a space for a discount All right, enjoy the rest of the show our first caller is Abby from Florida. Abby. How's it going? How can we help you? Hi So just to give you some background I'm a 5-5 female currently around 98 pounds and the last time I checked I was about 8% body fat Oh, I have a workout program from a trainer three times a week And my split for these four weeks at the moment is one upper one lower and one full body day And right now I usually get about 20,000 to 30,000 steps each day and on the other four days I don't work out with my trainer all runner walk on average anywhere from 10 to 13 miles and sometimes throwing another full body day On my own on the weekend study state cardio helps me with my anxiety But I tend to push myself too hard and some days end up running a half marathon just because I want to see if I can't I'm eating around 1900 calories a day with 120 grams of protein And the rest usually breaks down to about 50 fat and around 250 carb and I take one or two on Tracked meals a week. I'm a recent college graduate and I'm applying to medical school for fall of 2022 So for the gap year, I'm starting a part-time job next week as an anytime fitness membership experience manager And on top of that, I also volunteered at the hospital I know all this exercise isn't sustainable Especially when I'm going to be start working over 30 hours a week starting next week But I don't really know where to go from here I recently just finished playing division 2 college soccer and I'm not sure how to train for lifestyle instead of performance And I'm scared of suddenly getting a lot of fat from drastically reducing my cardio all at once I was advised by the trainers at school that my body fats at an unhealthy level and my cycles often are regular I just want to look and feel good and be strong and not ruin my metabolism But I don't really know how to achieve that so my question to you is how do I transition away from so much cardio and Improvement a more sustainable workout plan slash. How should I adjust my macros to reflect less activity? Yeah, no first off personality. Yeah, I also like long walks at the beach. Yeah First off, thank you so much for calling in asking us a question like this So can I ask you some some personal questions if you don't mind? Yeah, sure. Okay, do you Have you ever dealt with any eating issues orthorexia or anything or anything else? Or would you say that you might have a tendency towards that? No, definitely I like grew up eating really healthy because my mom's a personal trainer too So I think when I came to college I was like so scared of gaining that freshman 15 that like I was like I'm only gonna eat super healthy and like I know like probably the first two years of college like I was like really restrictive and I think I've gotten a little bit better about that But yeah, definitely tendency towards orthorexia. Okay. Yeah, so and you're also a medical school student and in my experience people who tend to be high achievers tend to self medicate when they're stressed out with more Work and more accomplishment. So some people turn to drugs other people turn to alcohol Overachievers tend to turn to You know challenges physical challenges or more studying or more volunteering. Would you consider yourself? Somebody that would fit in the type a personality type category So I'm gonna give you some advice what I think you should do and then I'll answer your question So this is totally you could take my advice. It's totally up to you again I do want to thank you for calling in because you know putting yourself out there is a real tough thing to do So your body fat is too low. It's too low for a female. You're your if you haven't already caused yourself Hormonal issues you already is she's already had your irregular months already with her period Yeah, so you're you're then you're causing yourself some issues now a lot of these can be long-lasting You can also cause yourself bone mineral issues You can cause metabolism issues other health issues, but I don't think you should focus on Those things or running away from those things because if anything those are gonna drive you in the same direction That you're currently going so what I'm gonna recommend is this I'm gonna recommend that you Don't observe body fat. Don't observe weight. I would definitely Take away any type of intense exercise Strength training is perfectly fine three days a week Perfectly fine getting getting stronger. It's actually great focus on getting stronger And I would recommend that you focus on how you feel and also being with your feelings sometimes people have anxiety or stress And rather than sitting with those feelings they tend to distract themselves With with lots of activity and lots of different things You're doing a lot. You're doing more than than three people should be able to do Just for yourself and you're probably going to crash and burn if you haven't already So I would scale everything way back three days a week of resistance strength Don't weigh yourself because here's what's gonna happen. You're gonna gain muscle You're gonna gain body fat. You should gain body fat as a female Your body fat should at least be twice as high as it is now So you said eight percent you should it be at least 16 is really lean You should be at least 16 percent and so your weight's gonna go up And it's gonna freak you out when you weigh yourself and you see that so avoid the scale avoid those things And then if you really want to take it a step further I really recommend that you work with A therapist who's worked with situations like this once a week or even twice a month and just give them feedback Hey, here's what I'm doing. Here's my nutrition. What do you think and dig a little deeper? And I promise you it'll get harder before it gets better But when it gets better You'll find this balance with exercise and nutrition and you'll develop a new relationship with it Because right now the relationship you have with it Although it's taking you away from certain things. It's a stressful one and that is definitely not sustainable I think you've identified that the not sustainable part. So that's my advice now to answer what you said I would slowly just scale things if you don't want to go that far Just just eliminate the running just start with that just cut the running out and keep everything else and increase your calories by at least 600 calories a day. That's that's where I would start if you just want to start slowly Are you gonna leave anything for Justin and I? I'm gonna eat the whole burrito here. Yeah, I hope you're one on one session with sal went well So if you were if you were my client the the first thing that I would actually say to you is I'd ask you what you're running from Um, if I have a client that's training this much working that much got this much on their plate That in this crazy of lean shape already and is still pushing Um, I would I would want to dig in I don't want to find out what it is that you're distracting yourself from that It causes you to do this much exercise. You're already and obviously Beyond physical as far as the as far as ape or body fat percentage wise in incredible shape That's also the the good side of this. The good side is Um, you're in you're in an an easier place to help somebody physically Uh, the mentally getting through all those hurdles and getting to the bottom of what sal was alluding to Um, that's probably gonna be the biggest challenge of all this I mean simply allowing yourself to have a few hundred more calories and cutting out all the running and uh an extra activity Should be uh easy. It's less work less effort. You need to be put forth But my concern as a coach or if you were my client would be Mentally being able to get through that something has got us here, right? Yeah, I think that's really it Most of the challenge here is is the mental side to this is to be able to shift that over into You know performing as well as you're performing and everything else with recovery and You know focusing more on what's going to actually restore your body to keep you going So to to be able to kind of look at how you can increase that within your schedule by eliminating You know some of these things that uh, you know, you're overdoing quite a bit Will actually help to improve all other Avenues of what you have yourself involved in as something more specific as far as training too is if you're not I don't know what the split looks like that you're running But I would definitely run a you know maps phase one maps anabolic type of a program I mean and and or something like uh maps power lift something where you're focused on Getting strong you're focused on the weights that you're moving. You're not thinking about the scale You're not getting hung up on uh your body image. You're you're not paying attention to that stuff It's really just about getting in there training three days a week trying to get stronger inside the gym That's what I would do as far as my lifting protocol Yeah, you know what abby i'll i'll give you something else too because one of the hardest things to do when You're using something as a distraction or you're medicating with something in your case It may be exercise is to just take it away because now it's gone So now what do I do right? Sometimes it's easier to replace it with something that is uh better for you before you eliminate everything completely May I recommend uh yin yoga or meditation? So on those days that you normally take an hour To run or to do lots of activity Now you're not going to do power yoga You're not going to do hot yoga. No pio. You're going to do the slow yin yoga It's very slow. You're holding positions You're focusing on your breath Or meditation sign up for a meditation class. Don't do it on your own It's going to be really hard to do on your own meditation is not easy But sign up and take a course or do a class those would be the two things I would say that can replace what you're currently doing That might be an easier step than just cutting You know things out just just out of curiosity too. How are you getting 20 to 30 thousand steps on a non-running day? How what's that? Where's that coming from? I walk a lot because I live in florida and it's nice out every day Yeah, okay. Okay. Do you have maps on a ball? You're super productive. Do you have maps on a ball? By the way? No, I don't All right, we're gonna send that to you and then you know what I'm also gonna do I'm gonna send you the intuitive nutrition guide because In the intuitive nutrition guide, there's a lot of talk about developing a better relationship With food and I think that might benefit you now. I want you to be you know I want I want to be very clear. This is not going to be easy It's not going to be easy because You're the direction that you want to move Although logically and cognitively. I think you know, that's the direction you need to go But making that change is going to be very challenging You're going to have to take a bit of a leap of faith in order to do it and you're going to have to be okay With gaining weight, although, you know logically eight percent is too lean and your body weight is too low That still doesn't mean that you're going to be okay with gaining weight So that's why I said get rid of the scale And avoid even paying attention to it for a little while because focus on strength Yeah, because it's going to be really hard to see the scale go up even five pounds. You're going to want to reverse that Okay, thank you all so much. No, no problem. Abby. Thanks for calling in. Thank you, Abby Thank you Oh, that's a tough one That is really hard, especially at that age at a college her mom was a trainer She's surrounded by it and it's uh, that's how how many times have we seen that kind of relationship? I've seen that a lot and that's why My first thing back if she was my client would just be to be very direct and what is it What else is going on that we are trying to avoid thinking about that that you need to do 30 000 steps on what you would consider an off day and then on days when you're running You're doing 10 to 13 miles and then another marathon when you feel like it or half marathon And then on top of that getting ready for ready for med school and working. I mean, that's just Obviously trying to stay distracted. I have no idea what from but that's that's where the real thing It's so funny. We're talking about what she wants to know about macros and and food and what my exercise program But the truth is it has nothing to do with that. Yeah, there's something else going on that the that's What you have to get to the bottom of you get to the bottom of that and those other things fall into place If you get hung up on And even our advice macros focus on strength, you know cut back like still that's the wrong focus I mean, maybe it's better direction than the current direction. She's going But the real answer lies in figuring out what is it that you're trying to avoid thinking about while she's killing it On on a lot of different levels, but it's just too much like like the sustainability and uh longevity For all these different activities and pursuits. It's just you know, it's going to hit to a heading point Which it already is. Oh, yeah, it damages your your organs You start to see osteopenia in young women, especially in 98 pounds at five five eight percent body fat You'll start to see that obviously hormones Are going to be through all but here's the here's the the light of that the good side of that is She obviously has the ability to focus and be You know ambitious, right and so if she can Figure this out. Yeah discipline won't be the problem. Oh, yeah If she could figure this out, she's got a lot of success ahead of her if she doesn't It's gonna be very very interesting. She's got a train. She's a trainer for a mom or mom's a trainer I wonder how long we should have asked how long it was kind of I wonder and uh, this is totally speculated It could be totally wrong right here, right? But you know, I could see uh Kid like I could see my kid being this way if maybe my son was born when I was like in my early 20s And I was infatuated with you know, building a body and it was all about body fat percentage And I was constantly looking at image of myself and like I always had this You know imagine being a young kid who you see you look up to mom and dad so much And this is what you see is what they focus on is like the I used to train a psychologist who said that Because we talked about this about children developing Eating issues and you know body image issues and she said now there's the obvious Causes where the parent says something to the kid don't eat that you'll get fat or right, but she said what's more common Is not that it's not that the parent says something to the kid. It's how the parent talks about themselves Like oh, I can't eat that honey. I'm gonna get fat or oh, I don't look good in this bikini and then the daughter or the son Here's mom or dad. Yeah, say that about themselves and then they internalize it Our next caller is kodi from indiana kodi. What's happening? Hey, not much guys. Thanks for having me on Um, so my question is uh, I'm recovering uh from ACL surgery I had it six months ago today And I'm in week seven of a five by five program. I've been running Uh, but I want to know if it's safe to start a cut while I'm trying to rehab my knee Oh, I see that's a good question. So you want to know if cutting your calories while your knee is healing Is going to call a slow down recovery of the knee I'd be more I'd be more worried about the five by five. Yeah, I um Maybe I don't think so, but maybe Typically if I have a client's recovering from A surgery I keep them at least at maintenance. I don't put them necessarily at a surplus But I do keep them out of maintenance because theoretically the cutting calories could Slow down recovery now if you eat too many calories that I could also slow down recovery because of the increased Inflammation, uh, is there is there a problem with waiting till the knee gets healed or what why start the cut now? um, the reason I'm wanting to start to cut now is uh, for one, I'm I'm Typically performance wise I do my best around between 190 and 200 pounds. I'm currently sitting at 215 uh, and with my job I have to be able to Kind of go to a dead sprint at a moment's notice so the extra weight, um kind of has me Worrying about that a little bit it's kind of a I feel like if I keep gaining weight The recovery will be harder to get back to be able to sprint when I need to As opposed to if I lost a little bit, uh, I feel like I'd feel a little bit more comfortable with that Are you doing any cardio right now? I am doing a little bit Mostly through my therapy. They want me to kind of keep it on my therapy days. I go twice a week um, I do a treadmill uh for about 10 minutes Stairmaster for five and then I do uh bike for five but on my Non-therapy days is what I'm doing my lifting Are you tracking your steps and everything else with some kind of? Yes, I average about 10,000 steps a day. Yeah, there's look you can't sprint from a dead stop right now Anyway, because your acl is healing now. I would definitely not want you to gain weight But I don't know if an aggressive cut would be a good idea until the acl is healed So I would either try to maintain Or watch your weight slowly go down But I wouldn't aim it's probably not a good idea to try to lose 15 pounds While you're also healing from surgery I mean is that are they telling you they don't want you to like if I asked you to Do incline walking so I put you on a 10 incline and power walk 3.5 speed You know three times a week for a half hour to 45 minutes. Are you is your your pt telling you they don't want you doing that? They don't let me doing that quite yet. Uh, just because the rehab. I mean, I'm only six months out typically before When I was 10 years ago, I was About, you know, right at this point. I was about 100 right now. It's in probably closer to 85 maybe 90 But no, there's no reason why I couldn't do that and I absolutely would do that. Um, I just don't want to My my main concern is I just don't want to keep carrying this extra weight if Yeah, I mean the reason why I was asking is because I And the reason why you're getting a lot of questions from all of us because there's not so much a wrong or a right answer here And this is one of those ones that I think all of us as coaches would want to kind of play Day by day on how you're feeling and the feedback that I'm getting from you But why I would rather you do I would rather you create a caloric deficit through walking On the treadmill or doing a nice incline walk somewhere Just getting the steps up just and asked about that earlier too probably the same reason is I'd rather you stay fed and give the body the the the nutrients it needs And if I create any sort of a caloric deficit, I'd rather do it through movement in your case Especially if the movement is going to promote recovery with your acl and also Potentially performance overall activity overall general activity. I would like to you know focus on increasing versus like, you know Bringing that intensity into like your five by five training. For instance I would much prefer you to you know, like get more restorative type of movement in Blood flow would be more of my focus. Yeah, I want to address that too because that was my first Comment about the my one concern would be running a five by five right now If you are at a place still with the acl where pt doesn't want you even doing any extra Cardiovascular activity then I'd be concerned with heavy lifting which basically is five by five I would be doing more, you know stability and high rep training. So you get more like hypertrophy. Yeah So hypertrophy and stability and just high rep type of movements Because at one there's a less risk too in this case it would be beneficial for the caloric deficit also That's kind of where I would push you right now. Yeah, now here's I'm going to give you something specific Okay, I want you to do traditional resistance training for the knee. That's okay for the leg. That's okay studies show Now in the past if you broke an arm or you hurt a shoulder We would say don't work out the other arm because it'll get too far ahead of the other one But now we know that with studies that if you train the leg that is okay You actually reduce the muscle loss on the side that's injured So go ahead and strength train with your good side And then I want you to do bfr on the leg that is uh injured So I don't know if you're familiar with blood flow restricted training Yep, absolutely But I do that on the the side that is healing because you can use, you know 10 15 percent of the weight that you normally would which you're probably working with now and actually induce A similar not the same but similar effect to traditional resistance training So you might actually be able to build a little bit of strength and muscle On the side that is healing and then the last thing I'd say is When you're done with your pt when you get cleared Use a program like maps prime pro to work on hip ankle and foot mobility So you prevent this from happening again in the future If you don't have the bfr guide and maps prime pro We'll send that right over to you. Yeah, I don't have maps prime pro And I actually I don't have the bfr guide either That was gonna be my next question and thank you guys for already answering that of Where should I go from the five by five? Yeah, no, we'll send those over to you do those the especially the blood the collusion training It's remarkable what it can do Uh, if the very least that preventing muscle loss where it came out of uh, yeah of therapy That's the most valuable place that you could use it All right. All right. Thank you very much. No problem. Thanks Cody All right. Thank you You know, I've only used the collusion training for like aesthetic purposes to add a little exercise to areas that don't respond But I and I've never trained a client. I don't think I have with Occlusion training is that an injury, but I swear to god if I had one now, I think it would be so fun Yes, it would be so fun to implement that just just to see what it does, you know Yeah, especially when you're limited with range of motion It's it's a great way to still add that kind of hypertrophy training and build strength I found it interesting the pt doesn't want him doing any of any other cardio activity But then we'll be okay with like a five by five type of training. That's sounds weird Did they improve that or did he just I don't know? I probably think it's probably just upper body Probably not training lower body. Oh, do you think that's what it is six months later even? Yeah, I mean it sounds like it. He says he's 85% or whatever. I mean, it sounds like it. I can't imagine a pt clearing Five by five compound lifts when they're still rehabbing him, right, you know, yeah, I don't and six months is actually I mean, he should be doing pretty good by now Um, but I to me I instead of cutting calories. I definitely would create a deficit through more movement And more like that. Yeah, and I would do things like bfr stability type training I mean probably the stuff that he's doing in rehab. I would be doing that more You know throughout the the day and stuff like that to get better at it And then when the time comes for him to get back into more traditional strength training Um, I would either run one of the main main programs we have in reverse order or do like a performance Maybe mass performance type of training or even then to like more unilateral work because like stability is going to be the biggest Yeah issue. So uh, yeah five by five, you know, it's to me. It just doesn't make any sense for us No, no, not for this person Our next caller is harrison from delaware. Hey, what's up harrison? How can we help you? Hey guys, so my question is focused around athletic performance I'm a rugby player and a lot of the programs that I followed in the past Are either focused around performance or aesthetics and there's never really a combination of both And obviously I want to look good So I was just wondering if there was a way to train for both at the same time or what you guys recommended Yeah, that's a very athlete bundle. Yeah, totally a very common question. So I'm gonna ask If you have a face like sal there's nothing you can do nothing. You can't no no exercise or diet We'll make handsome like adam can't fix ugly. So so again, I see in your notes here that you're 19 You're 62 and 235. Is that is that correct? Yes. All right. So you're you're a big boy If you don't mind me asking, do you know what your body fat percentage is or maybe because I can see you on camera Can I see your abs? I want to give a good idea Sal a nude picture. No, no nude pictures. Just let me see your app Okay, so you're at athletic body fat. So your your body fat percentage is shredded But you're not like super overweight. You're a moose by the way. It's that genetics Yeah, like a trail to happiness. Yeah, you're a big boy. All right, so here's Whoa Whoa, Justin. Yeah. All right. So here's the deal. Okay. You're 635 6 I'm excuse me 235 6 2 You're a big dude. Okay. Your your body fat percentage isn't that high means you got a lot of muscle If you just got a little leaner, I think you'd be You get the both the best of both worlds. In fact a little leaner You don't have to get shredded Honestly, I think if you drop like 4% you'd see your abs And you'd be very happy with your aesthetics. This is more of a diet thing than it is a exercise thing I would say because rugby is such a physical Strength focused sport that if you just train for performance in rugby, you'll have the muscle You'll have the shape. All you gotta do is get a little leaner. I mean literally I think 4% body fat loss. You'll be totally fine And honestly, all you need to do to get there is drop your calories by about 500 calories probably a day And monitor your performance make sure it's not such a big cut that your performance declines And then watch yourself slowly get leaner and as you get leaner the aesthetics are going to show Well, if you're anything like me and you've stuck with performance style training forever And then all of a sudden you get yourself into like a hypertrophy phase Where, you know, your focus is is more on like higher reps And, you know, you're isolating movements It's going to add a whole new stimulus to your body that you're going to respond to so You know, that's something too to consider is like really just Implementing that plan for, you know, a few months Even to just like shake it up and give your body a whole new stimulus is going to do all kinds of new things That, you know, you're going to benefit from I mean, we wrote the sexy athlete bundle for this exact question, though I mean, that's that's the programming what it looks like And then to kind of sales point I would pick days when I I don't need to go and perform on the field or if you've got practice I would pick days where you are home or off and make them low calorie days and that'll lean you out So low cal days on days that you don't need the fuel or athletic Let's say you you fuel your body For practice or fill your body for game or wherever we're at in the in the season you feel your Fuel your body for that and then post afterwards, you know lower calorie restrict So put yourself in a little bit of a deficit and you'll lean out because again, you probably do have the physique right there You're carrying just a and by the way too if you were to probably to ask I'm sure you'll get comments on the youtube channel since i've got you lift your shirt up I'm sure you're going to get plenty of comments that will tell you you look you look great already Yeah, he's probably sitting to like 16 maybe percent body fat. Oh, he was 15 leaner not if you at the most right, you know, you drop about four percent I mean, he's a big dude. I mean, I look I'm going to make a guess here. You're 62 235 19 years old You're probably eating a lot am I am I right or am I wrong? Yeah, yeah, yeah, you probably eat like a horse So if you cut it a little bit and kept training the way you did You know getting leaner makes a tremendous difference on aesthetics There's people that don't even work out barely have any muscle. They just get lean Yeah, and all of a sudden they look at where are we in the season right now? Are we in season? Are we I don't I don't follow rugby. What's it? For the collegiate season we're approaching preseason in late august. Okay, so now are you What's your yeah, what's your training look like for it? uh, so I'm basically building up it's a lot of Hang cleans back squats pull-ups a lot of movements to Generate power and it's slowly getting heavier Like pushing 85 of my max for each lift at around five four three reps Now are you doing now? Obviously not every training session is that is it? I mean, you're not you're not trying to max out or hit prs every workout. Are you no, okay? So I mean on on non pr chasing or non scrimmage Days, I'm gonna hit you locale. I'm gonna drop your calories a little bit lower If you if you don't know where you're at currently track for a couple weeks to get an average And then set a goal for four of the days in the week You're under calories by 500 or so and then the only times I'm going to feed you over is when I know We're going to go after like a switch to light beer. Yeah That's my advice. Yeah, you know, it's you know, we always whenever we answer questions We always think of okay does will this person benefit from something that we offer and can we give it to them for free? Honestly, I think I think you'll benefit the most from being an athlete at your age What the training you're doing is maps prime pro honestly to prevent Injury and improve mobility and then for nutrition. I mean we have our intuitive nutrition guide I think that'll help you a little bit. You could also go to maps Macro comm to get an idea of how many calories and macros but you have to fine tune it to your individual body So I'll send you the the maps prime pro and the intuitive nutrition guide And honestly, I'm telling you right now if you cut your calories a little bit and you know Justin, you know, he made a joke about light beer, but I've trained people like you And honestly a young male like you active lots of muscle Oftentimes it's a small. Oh, yeah, it's like don't eat donuts on saturday exactly It's totally like cut out the pizza on saturdays or stop the sour patches every day or it's normally something like that I can find in my young athletes. What's what's the worst shitty food you eat on a regular basis? Be honest Uh tacos, I'm a big taco Damn, I'd hate to tell you not to eat tacos. I don't want to get rid of those another one. Give me another one Yeah It would be racist to get rid of tacos. Let's not do that. Yeah, I tell you what cut cut your taco and take by a third You'll probably drop four percent just from that seriously instead of ordering, you know Five tacos over three. Are you not drinking? Are you not drinking on the weekends or anything like that? I know you're underage. We shouldn't be yeah, what are you doing? Yeah. Yeah, yeah, allegedly Uh, there there are rugby team activities like once a week. Okay. Yeah, so I know I played rugby Shoot the boot. Yeah, I get it. Yeah. Yeah, I would just it's it's really it's really gonna be a counter thing We would recommend the training protocol, but you've got you probably have program preseason. Yeah, yeah You have you probably have programming that's already set for you that you should be following So we're not going to deter you from what we would recommend as far as training. I've been with sal You know cut back on some of the calories prime pro to kind of prevent energy injury and stick to that We'll send you prime pro and the intuitive nutrition guide and then just cut the calories down just a little bit And then see what happens and then send salad nude update in six weeks. Don't do that. Don't do that He knows he wants not at all. He wants that Thank you guys. No problem, man. Thanks for calling in Yeah, you know, it's funny when you're just getting you're getting people to lift their shirt up now one person Always had to use call for it. Yeah, I know Yeah, so you know, it's you know, what's so you know, it's interesting about this I remember because I was always trying to bulk right my 99 percent of the time I was training trying to bulk and I'll never forget you have a similar story at him One time I finally said, okay, I'm gonna actually try to get lean And people were like, whoa, you got so much bigger. Oh my god. I can't believe you built so much muscle I'm like, I didn't all I did was get leaner getting leaned so much for aesthetics Especially somebody like you or myself or a guy like this who's an athlete who's probably training his entire body So he's he's built got the muscle Yeah, he's built muscle on his entire body whether he thinks he has or not He has if he peels down a couple layers of body fat just to find it even more Yeah, you'll you'll see it for sure My only thing challenge with someone like that would be I don't want it to get in the way of our progress of what's Because here's a I like your advice of the off days. That was very very good at that's what I would do I mean, he could even potentially if it's a full day off of everything he could fast You know to really reduce reduce the calories down right now again We've talked about fasting not a great strategy for losing weight. I think with his he probably Just overeats or just eats a lot, you know young athlete, so probably okay for him Yeah, yeah, I totally agree and I and I and what I don't want to do is Obviously, he's a collegiate level athlete. So you don't want to get in the way of him. Yeah. Yeah I don't mean all to see what a couple abs for a little while. I mean that's silly So I wouldn't want to I wouldn't want to ruin that so that would my most concern would be that is like Hey, we can get lean right now, but I don't want to chase that so much It's so funny though. I've trained a few people like this It's especially young men and it's literally normally you have to like watch someone's food and no you made a great point Literally, it's like, oh, I just stopped eating donuts on Saturday and I got lean. It's like holy cow But even a sport like that that's so much running an explosive movement Like it always helps for you to kind of cut down a little bit so you're more athletic and sure and faster Like I think that's a big issue with a lot of athletes out there They want to get big and be able to you know really dominate But you know you need to be able to be As quick and fast as well. I mean if Sal is right in his guess on 15% or so body fat I mean if he brings himself down to 10% body fat, yeah, he'll be flying. Yeah at his size That's a good athletic body fat. You got abs and everything. Yeah, all right Our next caller is Cindy from South Carolina. Hey, Cindy. How can we help you? Thanks for having me on. Yeah, no problem So I found your podcast about four months ago, which was right after I signed up for a very expensive online coach I'm 47 years old and I had been sedentary about a year before I hired the coach I've sort of had an on again off again relationship with exercise often getting injured and derailed Each time I start a new program And the coach put me on a reverse diet And what I found kind of surprising about the programming for the workouts It seems contrary to a lot of the advice I hear you guys give so I thought I would run it by you The programming is very high in volume Often eight exercises or so for larger body parts four sets of each And a ton of super setting of the same body part So I found the first few months I was progressing and then I've sort of just gotten to this point of fatigue Where I just feel like my muscles are getting overused. So I'm dropping in the weight on most exercises I'm afraid I'm going to end up injured And I'm not sure if it's the best use of my time in the gym when I'm reverse dieting. So I just wanted to throw that out Thank god for intuition. Yeah 32 sets of muscle group. Holy shit. Yeah, I uh, so fire your coach I mean, I'm I'm being totally serious. They are totally overdoing it and are They're one of those online coaches whose approaches they're on they're overdoing it for a highly trained athlete Yeah, so I was somebody who's been on and off exercise and is trying to get back into it and then is also trying to reverse diet it's kind of uh counterproductive to Be training that much volume while also trying to speed your metabolism Well, it's not if you don't know what you're doing because then what the What they're doing this is probably the mentality is I'm bumping your calories. We need to burn those off You know type of deal So, uh, is there a reason why you didn't hire a one-on-one trainer? Do you prefer the the virtual aspect of the online coach? Honestly, I was just looking at social media and I saw the beautiful bodies of all these body builders And so I was like, I'm gonna go for the best of the best and hire this bodybuilding team as a lifestyle client But yeah, I kind of have been shocked by the workout programming. It's just not at all what I expected Okay, here's what I'm gonna do. I don't know if this person has any more space I don't know if this person has any more space available, but if you want to work with someone online Marlon chamele good friend of ours. He's actually in our YouTube videos. I hope hopefully he's got some space available. I believe his instagram is chamele fitness. I think But we'll send you his he's awesome I always he's really really good work with him He knows what he's doing if you want to go online if you want to hire someone in person Hire a trainer who has a lot of experience training everyday regular people Bodybuilding coaches and trainers are terrible trainers and coaches For for everyday regular people. They're good if you want to compete in a bodybuilding show Typically even then sometimes they're they're pretty bad, but I you're doing way too much Cindy. Are you locked in? Did you pre-pay this person? Yeah, so I'm stuck with six months. So I have another two months to go Yeah, and not only is it really high volume the recommended rests are so short like 30 to 45 seconds Like it's exhausting and I'm in the gym two and a half hours each workout five times a week So it's a lot. This is what we're going to do. So we'll just we're just going to chalk this up as As a loss financially, but we'll try and make up for it on our end. So we're going to send you over maps and a bulk That's the type of protocol that you should be following start and pre-phase by the way I want you to do pre-phase for about six six weeks. That's right Doug is going to give you access to our free private forum Which by the way, uh the trainer that sal was recommending is also in there So you can actually communicate with him and us while you're in there So we can probably help you through some of this Um, but for the the audience that's listening right now, too If you're if the trainer you hire virtually or online doesn't listen to mind pump That should be your first red flag. That's what I just that's why I tell people going forward now Like there's your first way of screening is do they subscribe to the channel listen to the content that work Especially if you are a the everyday person like the Competitive but it sounds like you literally got a cookie cutter plan that they were also putting the Steroided 250 pound bodybuilder on you are running the same program that he is running right now Which could not be further from the worst thing that you should be doing right now for where you're currently at So pre-phase maps and a bulk is the type of training protocol. You should be doing the reverse dieting aspect is correct I don't know if they're doing it correctly or not But that is what we would want to be doing right now But the volume of training is making that counterproductive and so we need to scale back on that Literally if you hired me, I would have started you with two days a week of resistance training full body And we would have done three sets per body part In those two workouts not 32. No, no, so huge difference here. Yeah, they went they went totally crazy So I would ask for my money back. You're probably not going to get it back Maybe you can threaten them and say hey, I was on mind pump and you're sure you don't want them to Shout out your name for being a shitty coach or something like that But we'll do it But yeah, you've already spent the money so you could chalk it up hire a good coach But if you don't if you just want to save a little money start with maps and a ball of pre-phase That's great advice from adam. How'd you how'd you find the show sinny? I was just searching for fitness um podcasts. I felt like something was wrong with my program And I just started listening to you guys and I fell in love with you and I you know now I listen every day I've got my husband hooked and everybody I can talk to I tell about the show Awesome. Well, hopefully we can help you navigate through this I think the the forum provides tremendous value. We're going to get you in there for free maps and a bulk is the type of training protocol You should be on and then you in the forum you feel free to ask questions And there's lots of other professionals besides just us in there And so hopefully we can coach you through this and then make you not feel so bad about the wasted money on this other coach Awesome. Thanks so much. Thanks Hey Holy shit, you know, it's you know, it sucks. Hey, she's got she's on the joe donnelly workout You know, it's funny is that when when there's someone that does a good job You typically because sometimes trainers get a bad reputation And it's because it's not because most trainers are that bad There's a lot of bad trainers. It's because when they're bad, boy, they cause a lot of damage Yeah, like 32 sets per body about 47 years old short rest periods She's had many injuries. There's some people that can do that. But yeah, it's not even close to being a demographic Not even close bro. That's a lot for the steroid and 250 pound bodybuilder. That's crazy. It's crazy Look, if you like our information, you'll love mine pump free.com a lot of free stuff a lot of free information We put it together. We compiled information on different aspects of training to provide more value to our audience Mine pump free.com you can also find the three of us on instagram So you can find justin at mine pump justin me at mine pump sal and adam at mine pump adam