 In this episode of Mind Pump, so here's what this episode has for the first 40 minutes we talk about current events and we talk about our lives and we have a lot of fun. And then after 40 minutes we get into the fitness portion of the episode where we answer fitness questions. So here's what we talked about in the intro portion of this episode. We talked about influencers on social media trying so hard shenanigans to be authentic. Authenticity is the hashtag that's trending. Every social media influencer now wants to look super real. And now they're trying really hard to look as real as possible. So we have a lot of fun talking about that. Then we talk about the Organified Gold Juice that we use that's high in turmeric and curcumin. It's got other compounds, Reishi Mushroom. It's good for sleep, good for relaxation. And those compounds can also boost testosterone. Adam used it last night and I think now he's going to use it on a regular basis for those reasons. Gold Juice is of course with Organify and Organify is one of our favorite companies to work with. They make the best organic supplements you'll find anywhere. If you go to organifi.com forward slash mine pump and use the code mine pump, you'll get a massive 20% off. I talked about the ADHD test that I took online that I aced. I got a perfect score. You failed. Actually the truth is I halfway through I got distracted. Then we talked about dad life and workouts, how to get your workouts in when dad life makes things difficult to schedule. I talked about how monkeys seems like they've developed a theory of mind. Holy shit. Everybody be careful. Yeah. Watch out. The monkeys are going to get us. Then we get into the fitness portion of this episode. The first question, this person wants to know what we think about the barbell hip thrust. So this is a popular exercise right now on Instagram. It's great for developing the glutes for those of you that don't know what that is. Yeah. But are there any functional value to the hip thrust? Should everybody be doing hip thrust? We talk about that. Does it look cool? The next question, is there an optimal heart rate to perform your next set in order to maximize muscle growth? So how much rest should you take in between sets? Should you wait for your heart rate to reach a certain level before you do next set in order to maximize your progress? The next question, this person wants to know what we think about the rocks. Eat meals. Apparently, Dwayne Johnson has posted that he has a cheat day, which is Sunday and eats a lot of crazy food. So we give you our opinion on that. And the final question, this person wants to know what our favorite pre and post-workout meals are. Also this month, the most popular maps program out there, Maps Anabolic, the best muscle builder metabolism boosting program that we offer, the one that everybody should probably start on and operate in, is 50% off. So Maps Anabolic, 50% off. Here's how you get that discount. Go to mapsred.com, that's M-A-P-S-R-E-D.com, and use the code Red50, R-E-D-5-0, no space for the discount. A lot of people don't know this. The podcast is on YouTube now. It is. Yeah. Not just the audio. Thanks to Andrew. The video. Maybe just how handsome-ish we are, you can now go to the, I say handsome-ish. Yeah. You know what I mean? We are a podcast. You know, to that point that, so everybody recognizes your awful voice, but everybody gets just, and I forgot, you remember when we first started the podcast, we used to introduce ourselves. Did we really? What a bunch of arrogant fucks now, we just assumed that everybody knows who we are. I just think it's stupid that we open everything. Yeah. This is so speedy. It is. You know, it's not something that we visit that often. I wonder why you guys swap voices, but I don't. I don't know. That's weird. Yeah. We have distinctively different sounds. I feel like that too. Yeah. Yeah. I think maybe we're just on the lower end of the spectrum. Yeah. More manly testosterone. Right. There's obviously two men there for sure. We got that. Obviously. Speaking of testosterone, Adam. The one that just cuts right through. Adam, did you watch my deadlift video? No, I know you did. I saw you had to. What a dick, right? Come on, guys. Come on, guys. You know what's funny? I worked out that morning before I ever knew you. Oh, yeah. That was like a Ben Greenfield movie. Oh, my God. You won up. You won up. I don't even keep track of it. That's weird. 560 or whatever it is. Just a little bit more than Adam. It just happened. It's stacking. That's not. I didn't add up that I did 40 more pounds without wrist wrap. That's good. That is show off is hook grip. I probably do the same if you guys turned overhead press. It stirred up a couple people. A couple people thought that I was the one on the podcast that made the statement of if you can't lift it. Which I think was Justin who said that. If you can't lift it. I mean, I can't lift it. You can't lift it. That's just a little bit more than Adam. I'm not really good at this. Just a little bit more than Adam. It just happened. It's stacking. I didn't add up that I did 40 more pounds without wrist wrap. In my time. that yeah if you can't hold it yeah if you can't hold it yeah then don't lift it right if you can I was just like that's not me that's the other guy that's the other guy said yeah it's on my it you know we did a long time ago like 10 items from Amazon or whatever like that like a long time ago it's one of my 10 things is a strap so I mean I don't you and people ask me how you know use them that often six months ago was last time I know I was just gonna say yeah personally I've seen you use it twice maybe in the whole time that we've worked together yeah I don't use them very often at all but in this case the last time that I went really heavy I did over under grip so I didn't want to do that again I don't like the hook huh hook grip if I wish I can't hold that much and I wanted to see how much I could pull have to practice it that's true I remember the first time I did a hook grip and it just it took me a while to get used to it and I don't do the hook grip that that you see being taught for like Olympic lifters is typically the index and middle finger over the thumb I can't do that I can only do index over the thumb if I go if I do both then it hurts one and it works I try you know when you were two Hertz one works when you were getting into it I I went on a kick for a while trying to get good at it and I just got way too frustrated I'm like I'm not that serious about it I'm getting a callus now my thumb just kind of a weird place to have a callus you know speaking of Instagram post did you guys see my story the oh my gosh so the reason why I shared that the Jessica girl or whatever name is a girl you know she choose a Jeremy Wendy is X if you dated Jeremy you're already like some credit she broke up with him yeah yeah I think that's how when you know what's going on right now so the post that you're alluding to just for the audience is where it's literally her walking away and she's got white pants on I think we're great great pants on and period she messed herself yeah period period blood yeah and it's a whole thing about what was the post about about like this happens and you know I'm being real yes I mean there's this there's this I mean there's okay there's a couple ways I look at this and this isn't it wasn't me hating it was more like come on why really because it does tell me that the message of authenticity is starting to work its way into the space that you're even your big influencers are starting to hear about it so I'd like to think that we're a part of that movement in that direction now the irony of it and what I'm seeing is these people that are that grew already to hundreds of thousands or millions of followers are trying now after you know photoshopping and fake bullshit for so many years to be quote-unquote authentic out real each other and so and the way they're doing it is by trying to show the most shocking you know vulnerable yeah I would never squatting than a shit my pants yes wait bro come take a picture real quick no like there was there was one I don't remember what was it was one girl who literally posted herself on the toilet taking a shit and yeah and the caption underneath was like all you know yes I'm a woman and yes I poop we all poop and it's like okay I know what you're trying to do you're trying to be authentic but you can't try to be authentic it doesn't work that way this isn't North Korea you know like we know people poop yeah magical beings that's right you you can't try you just have to it's like trying to be like it would be imagine if I took a course on how to be myself hey can you teach me how to be myself no you just be yourself you know you can't fake off that so what they're doing with this trying to be authentic thing is they're trying to shock people by showing them with a fat roll or with you know that they're on their period or they're pooping or something that's not flattering and therefore now they're being authentic but no it's all part of the same fakery of course I mean of course it is because if it's real and that really happened which I'm sure that's happened to most if not all women at one point you know the first thing that you do and this is all no I don't I until these these influencers started doing this who goes and I wish I could like be a fly on the wall at this moment like like this happens to her and then do you go shoulder tap somebody in the bathroom or go is your boyfriend just with you or who who do you ask a picture to take a picture of it and then you pose for it like that's just not there's nothing authentic about no it's nothing real and authentic ketchup about that to take a picture that because nobody would really do that yeah and it's also there's also I don't know I feel like there's people who are being crass and they're there's also courtesy like I could pick my nose and put the booger in front of the camera and be like I'm so authentic look at my booger you know and no that's just gross it's not authentic there's no reason for you to for you to do that and so there's also this movement going on right now I shared this in our forum I didn't share this on my story but and you know some of our friends are guilty of this to them and so I'm asking them if you're listening what the fuck are you guys doing it's this new movement for male influencers to do these these naked back-ass shots you know walking out in the ocean or standing on top of a rock like or getting your surfboard out of the fucking car like completely ass naked blame all the ayahuasca you know I'm like is the idea like okay girls have been getting away with this where they share they show off their butt or half nudity maybe I can do this have they have they not learned anything from real life like here's how it works in real life if you're sending people pictures of your dick does not get the same attention as women sending pictures of themselves naked you're a man it's not hard to get a man to show himself naked so first off it's not gonna work like it does for women okay second off why would you want that anyway that's that's not gonna build any value it's not present and it's also it's kind of highlighting your own you know narcissistic insecurity almost it's like that you know oh I'm gonna show a picture of myself everybody just validate me it's weird weird to me I don't know I don't get it it started with the leggings you know and now no everybody wants to see my ass okay you just jumped a couple of fences and that's just it nobody wants to see a guy's ass nobody does no nobody does there's like one or two girls on our forum that's what they would like they don't mind yeah out of out of a million maybe yeah teacher yeah no it's it's you know social media is about acting and faking and if they think something's gonna get more attention even if that means being real oh I gotta be real now I'm gonna how do I be real oh I know like let me show things that are not flattering that'll show people how real I am I had one person I was actually I was I was prepared for an onslaught of fans of hers to come over and shame me and be like whatever so I was prepared for that and I actually didn't get any I did get one person that you know tried to defend her and say like oh don't pick on her and stuff like that why would you why would you pick on her she's trying to do this and I'm like because it's just it's virtue signaling it's not her being really authentic I said it's not it's not real it's fake and then their response back to me was that you know we all are in a little bit in a sense so you know we're all coloring outside the lines and I'm just like not me I don't feel like that I feel real to who I am I don't feel like I'm faking who I am whatsoever so what do we mean by that it we're all kind of being fake like if you have to make a post to clarify whether or not you're authentic it's that's well it's also this new this this is this kind of culture shift right now I told you guys that when I brought up that app the Facetune one and I happened to be around my cousins and you know I was kind of like shaming it in front of them and you could see that they felt guilty because they use it and then they felt compelled to like tell me well you know I only use it to whiten my teeth or is that like an awkward situation like when you're at a party and you don't you forget that you're that you don't necessarily know the stances of people around you so you start talking like politics or religion right and you make a hard stance like vegans I can't believe and then yeah you notice someone's face change a little bit like oh shit it totally was like that because I was outnumbered I'm over there talking about how I think it's ridiculous and that it's so sad that we're moving in this direction you could see them like meanwhile you know my own family is is using it and then and then trying to justify me why and it's it's becoming that much of a social norm that you know you when you put these photos up like who would put just a normal photo you got to put a completely photoshopped or somewhat doctored version of you that you can't live up to this is the thing that I try to communicate to my kids and it's not obviously they're they're still young but I do talk about this kind of stuff especially to my son because he's a little older he's a teenager now and I'll say to him I'll say look you you don't want people liking you for being someone that you're not it feels good to know that a lot of people like you but it feels terrible for a lot of people to like you for something that you're not that's actually torturous and now being yourself and being real does not guarantee you success at all you could be real as hell and nobody likes you or you could be real as hell and a lot of people like you what's the worst thing to do ever is to be someone else something fake then get lots of attention on you and now you're being fake and you have all you're living a lie and the lie keeps growing you ever have you ever do this as a kid where you lie a little bit like you tell your friends like you're a black belt and karate or some shit you know the stuff that that boys tell to their you know their buddies or whatever definitely when you do you know yeah you never did that or you're like oh yeah I went to Ozone Alaska I went hunting whatever oh yeah you make up a fake story but then it starts to grow and it starts to grow and then you kind of feel like oh yeah I told everybody new karate after watching the karate kid I was just like you know you're qualified wax on wax off you know I get it yeah and then it grows and it grows and then you start to feel terrible oh my god imagine if you're fake and then on top of it you get hundreds of thousands or millions of eyes on you for being this fake person that's torture what you want to do is be yourself and then if you're great and successful now you have real and true success but the whole fake thing man that is a you are it's a path down it's a very dark path and it's just and also in looking at it you know from the outside it's like come on stop with the pretend you know so you were harassing me the other day about I shouldn't say harassing you were dropping knowledge on me the other day about how you think about it sometimes when you present just walks around telling me shit okay whatever South is another study pelting me with information like an assault rifle guys look at what I read yesterday it feels like that sometimes guys look at this about crazy bro I know it I know it's not I know it's not good for me bro stop leave me the fuck alone I'm very aware of it I'm sorry I don't need to hear the study I'm sorry about that I'm so annoying no you were you were dropping some knowledge on Rashi and so last night I'm in my refrigerator and I on the front cover of the gold juice it's got to American Rashi and I thought oh this is cool my allergies have been bothering me or not oh yeah yeah so you took it I did I did and it helped so that was great so it's got here's the other thing about gold just did you guys know that some there's something that was quite common inexpensive you can find it in any store that reliably raises testosterone ginger ginger reliably raises testosterone and so does its cousin turmeric and curcumin lowers estrogen so gold juice the reason why it's gold is it's very very high in turmeric and the and then the active ingredient curcumin so I would suggest to you Adam start taking it every night since you're trying to make your balik well yeah because it'll help lower estrogen so this is good for people who have estrogenic kind of side effects you could supplement with a lot of curcumin and then if you want to throw something on top of it do you ever make net like juices for yourself like smoothies and shit yeah make someone throw some ginger in there it's a little spicy but ginger ginger and ginger and turmeric come from the same family of of plant or whatever roots root yeah and they actually reliably will raise testosterone I just learned that that's interesting that is a fun fact on that topic I have had a couple dms I there must be I gotta find out who it is I don't know there's there's some bikini competitor who is promoting testosterone boosters what is your thought about a female using natural test boosters it won't do anything it won't raise their testosterone it won't raise their testosterone any significant amount when they do when they look at testosterone boosters here's what they find if a man has low testosterone now I'm talking about reliable testosterone boosters if a man has low testosterone it'll raise their testosterone if a man's testosterone is within normal range some things will raise it a little bit and if their testosterone is naturally high they probably won't get that much of an effect and then the effect itself isn't like this huge boosting effect where you're like gonna notice all these gains you might notice a little bit of a boost in energy and libido now for women really it's about balancing out estrogen progesterone and women do have testosterone and low testosterone women is feels like what low testosterone a man feels like they'll have they'll be more depressed they'll have less drive more body fat less muscle lower libido but testosterone boosters don't work the same way in women now typically working men would it be a value though if you were a female and you've been tested and you've been told you have low testosterone levels for a female if you've been told you have low testosterone levels for a female has more to do with your estrogen than it does raising testosterone so has more to do with balancing out how your body's utilizing estrogen how it's getting rid of it those are the hormones they want to kind of pay attention to it's like estrogen in men our estrogen is a result of our testosterone so it's like our testosterone gets converted to estrogen their bodies don't they don't have obviously they don't have testicles so hasn't the the usage of like winstraw or anivar and things like that within the bikini community gone up or this is what i've heard they've been using it for a long time they have to say use it for a while you know what women taking anabolic steroids is this is the dumbest thing ever yeah because you are literally if you're a woman and you want to get a sex change like yeah yeah unless that's your goal yeah if you if you literally want a sex change they put you on steroids that is the main way that they that they treat you with hormones and testosterone of women women are very sensitive to testosterone so you give a woman just a little bit and they notice these kind of crazy effects and you get masculinizing effects that'll some of them don't go away so like if you start to grow facial hair which some female bodybuilders have done um you're gonna have to shave forever uh you can grow your adam's apple will start to grow of course the size of your clitoris because that's the the body part on a woman that's kind of homogenous to a male right so clitoris on a female is like a penis on a man you give a woman testosterone and her clitoris grows they get oily skin and a lot of different things does it make them leaner and more muscular i mean if you want to get leaner than you then 99.9 percent of the female women in the world ever want to get to i guess but i don't know i don't know very many women that want to have veins in their abs you know i'm saying right so it's kind of a silly it's a subject you know that's that whole sport i don't get it but yeah that whole world is kind of crazy anyway speaking of being annoying oh let's keep going yeah so um i went on i went online and took uh this ad hd test oh you did yeah did you fail miserably dude i'm so bad i want to take it i'm curious you're you're bad too i don't think you're as bad as i am i don't know i'm pretty bad you're pretty bad is it just questions and answers or is it like an interactive test it's like you know check the things off that are true and and then i read some articles and there's a couple things that i do that are uh that i annoy people since i was a baby like since i was a child like one of the things that i'll do is if you and you guys know i do this if i'm sitting down and i'm at a meeting or i'm listening to something and i have anything in front of me whatever's in front of me will get shredded and destroyed yeah by my hands like you're you're gonna see a pile of ripped up paper water bottle you take the label off and start smashing it yeah i'll i'll take a pencil and break it up into five different pieces i'll do that i've been doing that since i was a kid yeah i buy a lot of pencils yeah that's that's a that's a classic that's just for fun forgetfulness terrible it's probably one of the reasons why i got divorced i just i just forget everything and you're bad too though i i mean literally you were talking about this and yesterday i came in today and i had to apologize to rachel because nad has a new product line and i don't think i can share it yet but they have a new product line that just came out it's uh specifically for women it's a cool little thing and come in uh rachel was showing it to me and i'm like oh this is great i want to show sal so sal could read the science on it and she goes well uh and she kind of was all hesitant about me taking it and she's like well i just i want to i need it i want it and she goes just make sure sal doesn't take it because he will he'll take it and i'm like no no i just want to make sure i just want to hear his thoughts on the science to support it and if it's something that we can talk about or not right so uh she said that to me right sal's gonna take it don't let him take it and i told her don't worry i won't i walk in the studio okay directly from that office like we're not even a minute yes i come in i show sal and sal and sal and justin both are oh oh this is kind of cool and justin goes hey can i take one of these for courtney and sal goes i take one of these for just kind of go yeah go ahead yeah no problem i have no idea of that conversation and then i get a then i get a picture of the box empty from her via text last night oh we all got scolded for that thanks a lot and it was i told you and you could tell it like just i could read the tone we're so frustrating i know and i today i came in and uh like egregiously apologized and said listen i know uh that was my bad i know you told me uh to not give it away i just that's i'm so sorry that's just brain fart on me that's just dude who i am she scheduled a call for me i was supposed to get a call with someone to get them on uh to potentially have them as a guest on the show she tells me five days before hey thursday you got a call with so-and-so eight thirty in the morning the text you like five minutes i go no problem no problem the night before hey reminder tomorrow morning you have a call with so-and-so great eight there oh yeah thank you very much day of you know two hours past i was supposed to be on the call she comes up hey how's the call what call the call with the guy whatever this oh shit can you reschedule for me oh my god i'm so embarrassed no problem rescheduled again tells me the day before tells me the morning of two hours later hey how was the call with the guy oh my god you did twice bro i did not know you did you are the word reschedule the call two times and i'm just so bad i'm just so bad with it but there are there are it's funny it says jobs that people with adhd tend to do well in jobs where they talk a lot sales well you know what it is and i think we're all like they're similar in this especially you know we i think we're like a we're like a varying degrees of add it's definitely a spectrum in here yeah yeah for sure because i have it but i don't know about that level no well the positive side because i know some people have used this as a crutch and a poor me thing i i've learned to use it as a strength i understand that uh that's extreme weakness organization is is definitely number one on my list as far as my worst attributes so a long time ago i figured that out so i knew in every business that i've had you know as soon as i start making a little bit of money and i would like to pay myself more i right away go out and hire somebody who can take care of that that's it i've done that in every business that i've built going forward because i know that i know instead of me stressing over and realizing that and that comes all the way back to that advice it's just smarter yeah it's just it's not a strength of mind so you recognize what you're not good at and you hire people who are but when you get me on a topic or get me on a part of something that we're working on i can have tunnel vision hyper focused yes yeah that's that they call it hyper focused yes i know years ago i think i was 22 i had a doctor give me a test and then she prescribed me stratera which is a norepinephrine reuptake inhibitor which is supposed to be for ad ad and i'm like oh cool let's try this out you know because it's basically free drugs or whatever yeah um no i felt terrible cool i felt terrible on it never yeah i never never looked back so how is that different than like aterol or riddle in or one of those are totally different those are stimulants uh so a nore a norepinephrine reuptake inhibitor prevents your brain from reuptaking norepinephrine so that there's increased circulating levels of it and that's supposed to help um whereas aterol and riddle and those those are actual stimulants those will go in and and have that see those stimulatory effects so totally different but anyway anyway i thought it was funny i took the test and i was like wow this is so what score did you get did they score you like a no i didn't get a score but i'm basically a doctor called you as like i write it like hella fast he just finished it like he gets a phone call like two minutes later hey uh is this salda stefano you just took the test online actually yeah i'm getting my phd can i do a study around you yeah this is the worst i've ever said yeah we're gonna need to get you in tomorrow first thing in the morning yeah what time yeah i'll pick you up i know i know don't worry i'll find out where you live that's my dream my dream is to have a personal assistant literally this is my dream no joke i've told jessica this she thinks i'm crazy i would love to have a personal assistant where i wake up in the morning and i go what am i doing today cool okay i'm doing that i do that what am i doing next do that great we never forget anything we're pretty close to having that we still we still fuck it up we're almost there that's where we need robots yeah that's the only way i think uh i don't know about it like who who who i could have in my house i feel comfortable with yeah you want a robot i want a robot a sexy one yeah sexy sexy robot yeah so uh tell us a bit about dad life and i saw your boy here yesterday oh he's changing so fast yeah well he's starting to sell the wear now he does the thing she katrina was working out and he's on the mat or whatever and i you know i you forget my kids now are a little older so you forget little infants do and he's laying there and he's just yeah yeah just kind of stretches yeah just punching a kick in the air the proprioception started to come in little baby legs yeah i want to squeeze him so hard you know uh i tell you what it's uh it's hard dude it's definitely not easy there's and it's it's not easy in areas that i think that are the most trial or the things that i start struggle with the most is this like i guess i didn't i didn't think i was a big routine guy until now and now that's all blown up uh and you know training is is like is a passion of mine has been extremely important forever and but i tell you what if i had a terrible night's rest and katrina's having a rough day with max and we've got other stuff going on or she needs relief i just i selfishly can't i as selfish as i've been my whole life i i can't seem to say oh hang on there i gotta go get my workout i'll be back i just don't do that what ends up happening is like okay honey i'll be home you know i'll be home and i'll i'll get them and i'll take them and then i take them from her give her some relief and then so what ends up happening is a lot of my my fitness goals and the things that i really really enjoy are put on the back burner yesterday i was in the gym and it's funny because uh people who recognize me inside there oh hey what's up out i'm like haven't seen you in a while i'm like yeah good night's rest last night katrina's got max right now it's just like equals i'm here in the gym you know and i'm still getting for me like and that's what i've just learned to be okay with like uh you know 10 years ago i had so much body obsession stuff going on that i need to look a certain way and i need to be so strong and be so fit and my abs need to be popping and that and all that shit where now it's like you know as if i'm as long as i'm getting in the work to stay healthy and to stay strong and to stay relatively fit um i've learned to be okay with that and not a lot so it's it's been good for me in that aspect it's been good for me to be like okay really have some perspective on you know i'm not out of shape you know for me i'm out of shape because i i've kept myself relatively fit for quite some time very very consistently but my priorities have changed and you know and if i'm going to be supportive then when there's times like that that where she needs help and assistance and i was planning to go do my gym workout i then modified my day to make sure that i'm there to support this is it's a big deal this is why we need this is trainers this is why parents oftentimes what would they say finding time time is the most right and in my experience the best way to stay consistent with your workouts with kids honest to god is you have you got to wake up before them and do it so that was that was a plan this morning right so i set my alarm two hours earlier than what i normally would get up but i had a terrible night's rest last night yeah you know so that so there you go it's like okay then i'm like and i trained and i trained yesterday so that's how i justified i needed sleep i'm like okay i'm gonna sleep today i didn't get any good nights rest last night the plan was to wake up two hours before workout get my reading and do all that stuff you know woke up groggy as fuck and then kind of went like okay do i push through this or do i let myself sleep for another hour or two and i chose sleep this morning so we're having i'm having things like that that are happening right now um i am happy that uh and i didn't i don't know if i shared this with you guys or not but you know i've been kind of like i don't want to say i've been pushing because i've been i've been totally letting katrina make this decision but i i've been encouraging her to look into the possibility of us using a nanny like uh i said i i it's not you falling short as a mother it's not me falling short as a father it's that and we've had and what what i think was the selling point for her so my sister comes once a month and she spends a week with us and my sister is just amazing because she doesn't require a lot of attention from from us i don't feel like i'm having to entertain her you know she works behind if i come in and i grab the baby from her and she's not holding the baby she automatically like looks at the kitchen and if there's a ball out or something on the sink or something like that washes it puts it in the dishwasher if the dogs haven't been walked leashes them up walks them outside or gives them attention plays with them and then you know if i need to go do something work or i'm on my phone she picks the baby up and she just works behind us seamlessly and that week when she's always there katrina and i are like on our workouts work we're productive everything is like really really smooth and so i've just been telling katrina man i i would love to have that support here if you could find the right person who could could kind of navigate around us like that for four to six hours a day every day i think it could be tremendous all about the value it's all about the value like the amount of time that you spend doing certain things versus paying someone to do that and then what can i do with that time that is more valuable and so this is like like yard work i see there's definitely some value in doing your own yard work but there could also be a lot of value in paying someone to do it but then doing something with that time that is more valuable to you like maybe do you know catching up with work or getting a workout or spending time with your kids so you know you gotta look at all that in terms of this has been a big yeah that was a big thing for me it was to relieve a lot of that like because i you know just having that like i can do all this stuff has been sort of like an achilles heel for me at the house because i showed initially like it was like a fixer upper kind of a situation i go and i you know do all the stuff in the house but then it's like you know things break all the time and like stuff is just in chaos all the time outside and it's like okay but like we need to maximize our time and put it in the most effective direction and so yeah i started to hire people to do things that i'm very capable of doing but they're going to have the kind of attention to detail they're going to have the right tools you know and it just makes a lot more sense and it's you know and so i save a lot of some of those skills for things that i could you know pass on to like my kids so they like have some skill uh or it's just fun like building that like tree fort and things like that you know and so yeah you just you gotta weigh all that out and uh like that's why i brought the the workout into my house because i was having the same issues forever with that being a big chunk of the time you know that you spend getting there then going through then coming back it's just like the value of the home gym is really valuable yeah that's that's why i i put a bunch of equipment in my garage it's like i wake up in the morning i'll wake up at five by five forty five i'm in my garage and i'm lifting weights i'm done by six forty five i go in the house get the kids up and in my workouts done i did it i don't i know i'm not going to miss it i know i'm not going to skip it if i do it that way now the weeks that i don't have the kids because obviously my situation is a little different right i'm one week on one week off when i don't have the kids then i can do the after work you know afternoon workout spend two and a half hours at the gym and do the steam and sauna and take my time and you have more of that time to be like what do you want to do right now i don't know let's go you know the movies or let's go hang out or whatever yeah but when you have kids you gotta it just well all it takes is more uh structure and prioritizing of certain which i think that stuff we suck at right we just started this podcast episode talking about our and i think that's all it is for me i think that's what um why i think that's why it's challenging right maybe somebody else who is like really good about uh organization and structure you love it yeah more of a handle yeah maybe they would crush it really well but i've just i've never had to do that to this level well you know what i think that's what we're we're figuring out right now you know it'd be fair though to be fair though a lot of people that i know who are really organized they have the drawback of not setting time aside for themselves so they are real organized right but it's organized for everybody else it's like kid here kid do this thing gotta cook dinner gotta clean that gotta gotta go work and then you ask them hey what about your workouts what about your meditation what about taking care of yourself on a date yeah what about going dates with your with your yeah you lose a little bit that's the other thing because the spontaneity is magical a lot of times like it helps to kind of you know lighten up the everyday drudgery it'll be that'll be something you know that's something that i think is really special about Katrina and i's relationship that'll be interesting how that's going to change like one of my favorite things to do with her is like i mean many times uh just last year alone many times would i you know text her at three o'clock in the afternoon and say you know we got seats to go watch the warriors like we're heading off to the game and we go have a nice dinner together we go watch people for a basketball like what a fun for her and i that's a very romantic and fun night and we connect by driving to there to the game the entire time it's such a cool spontaneous thing that we do and i do those things a lot um or on a whim just say hey we get packed up we're heading to the beach so it'll be interesting to see how you know having a child changes that if you have a nanny it'll help like you said yeah that's to me that's what i want to be able to do too right i want to be able to call i want to have that relationship with my nanny and still do those spontaneous things say hey you know what i'm going to take her to the game tonight she doesn't even need to know yet like call the nanny first yeah you just got to be in cahoots with you right he's taking care right so and and i to me i whatever whatever money it cost a month and so at that i value that i would take less money for myself or spend things less on myself to have that asset uh to be able to do those things that i know feed our relationship so well so i'm figuring all this now for people who can't obviously don't have the expendable income to do that it just takes structuring you know you're not gonna it might not happen spontaneously but you can structure it and plan it and taking that extra step i think sometimes people have issues with that like you know we used to just you know we would just get in the mood and we would just have sex well okay now you have kids yeah and that doesn't always happen literally schedule it and i don't mean scheduled necessarily we have to have sex but you could be like hey wednesday night uh you know six o'clock we'll have the kids go with my parents or with the babysitter and you and i are going to go out and hang out and we don't have to do anything else we could just hang out together but then it creates that environment for that you know for that kind of stuff to happen wednesday and paint in the house you know i mean you know it's going to happen that kind of thing come take a gander yeah come take a gander look at my work he's out there painting himself he's like hey check it out i tried it all you guys i tried it all i forgot my pants yeah hey look i look i can paint without my hands anyway dude i was reading this uh this article in uh i think it was scientific american about uh monkeys apes and they did a study and they found that the they're showing that apes have like chimpanzees for example have uh established they have established that they have a theory of mind or that they have this concept of theory of mind do you know what that is no explain that so it's something that makes humans uh are conscious right separate that's what makes us special one of the things that makes us special they call that the auto new edic consciousness i don't know but damn that was yeah that was hot right there yeah look at that dug it's uh it's when you can think about what the other person's thinking so you can kind of predict or think about oh this person must feel this way or think this way and we thought for a long time that yeah maybe chimpanzees do that maybe they don't do that let me see is it are you right read it auto new edic consciousness is the human ability to mentally place ourselves in the past in the future or encounter factual situations and thus be able to no but that is that would be a whole new level absolutely that's the con that is conscious well that's consciousness that's what differentiates us from the animal kingdom is the point that i made there but yeah i love that um but no this is being able to think what the other person's thinking and so they did this test where they took a human they recorded a human you know playing with the ball then somebody puts box over the ball and puts another box next to it that's empty then the human turns around and then they switch the boxes and then they look back at the boxes and they have monkeys watch this video and they track their pupils and they find that the monkeys predicting that the human will get it wrong not that the human will know where the ball went as if they are predicting what the other person's thinking so it's new studies showing that how do they make that connection how do you draw that from that because they're predicting what the other person's going where they're going to look they're predicting where the other where the human's going to look so that that suggests that the monkey how do we but what do they do like because they point at it first before the the human does no no they're tracking their eyes okay so they're let me i'm trying to visualize this test here so humans watch first watching do they get to watch the moving of the ball first i'll read the study to you yeah this sounds this is suspect it's called theory of mind and then so the idea is that the monkey is guessing that the human would guess wrong by what pointing at the wrong one that to me silence they're not pointing they're nobody they're watching the monkey's eyes where the monkey is staring so here's here it is in the first test the ape observed a film that showed a human actor being tricked into thinking an object was hidden in a box after the human watched the object be put in the box they went behind a screen after which the box was removed so the ape knew the object was not in the box but the human still thought it was there using eye tracking technology to record their gaze it appeared that the ape anticipated the human's false belief that the object was still in the box to dig deeper into what whether this displayed true theory of mind they set up another scenario that was a little bit more confusing the apes were randomly say that yeah yeah that was confusing the apes were even more confusing wrap my brain or anyway i don't need to read anymore but anyway they're the scientists are showing that that there's that they're that they think that they have theory of mind which you know hey hundred years so they could be a they can predict the behavior of the human coming back in and so they thought ahead of time is what they're they're saying that they thought ahead of time they're thinking what the other with the other animal training through their eyes though come on guy that's that's suspect as fuck well there's there was other stuff that they talked about in there as well but yeah i mean it's not that hard to think that yeah i mean there are like certain animals i was talking about this the other day i don't know you know between like what do we have like dolphins and you know whales and like there's there's another i'm sure there's there's levels to this right in terms of like the the consciousness that each animal possesses like there has to be like a scale uh because you know they've already proven like what the capacity for learning languages and stuff with with dolphins are so it's it's interesting to be i mean we don't really know that much about it yeah no dogs for example have they say that well can develop the vocabulary that's equivalent to a three-year-old in terms of all the the the words that they'll recognize they haven't scientifically proved that they can emote what do you mean show yeah like show like a motion dogs that's what that's what i i i read that i don't know yeah like they haven't been able to like like show that consistently in a lab i don't know it's other than they react all i know is you get you know these monkeys they start you know what is that that movie play with the apes yeah yeah that's all i think of i see this like oh shit here we go i think of the the the monkey hybrid humans in in china that's what i think of that i'm scared yeah we'll see what happens yeah first question is from erica in texas thoughts about the barbell hip thrust does it have any benefit besides the aesthetic or of a larger butt i mean uh it sounds a big hip thrust guy these days you're you're one of them hip thrusters i'm looking forward to the instagram poster yeah i wouldn't i wouldn't say i'm a big hip thrust guy oh you're helped the way you walk now big hip thrust guy yeah no i've been i've been i've been incorporating it into my routine differently than i ever have before in the past i've primarily used it for correctional purposes for clients i have used it for people who want to build a bigger butt or again for correctional exercise purposes but i've never really programmed it like in a full-on workout and i've never programmed it the same way i would program squats or a deadlift by adding weight to it and getting stronger at it but i've been doing it it's now i'd say probably week five or six and what i notice is what you would expect to notice from getting stronger in that that top portion of the hip extension which is i'm strong with my deadlifts i'm stronger with my my squats i feel more stable i think it's just it's a great hip movement i really do i don't glutes are just more engaged right yeah i appreciate you noticing that i i do it is funny getting a really crazy butt i'm an oogler it's crazy it's crazy getting a glute pump and walking around the gym though it's funny it's a weird feeling is that true is it all like bubbly yeah you walk around like what the hell i'm but you know i wouldn't put it up there with a squad or a deadlift i think people especially today there's this talk about the hip thrust being like this crazy foundational movement no i don't see it i don't see it that way well we got we got it's good though we got Brett Contreras coming in i think in a week or two so who argue that for sure yeah well i mean he did all kinds of research and study around it and i remember there was a lot of debate around the carryover from that into like sprinters and other other aspects of training i mean i think it's i think it's awesome i think it's a great exercise it is um i think there's there is some people they're trying to make a case for it that it is king and that it's better than squatting or deadlifting i i 100% disagree with that um just because when you talk about things that are the most that in fact that was a debate i had some in our forum like a year or two ago about this because i said this statement that i did not think that the hip thrust was more functional than a squatting a deadlift and some kid wanted to argue that it was and my statement back to him was when will you ever find yourself lying on the floor with a bar across your waist and you have to thrust it up you get 300 pound body up yeah i mean yeah well refrigerator falls on you on the weekend that's the only time i could think that that or maybe if you're in jiu-jitsu and you've got a hip thrust somebody off of you but for about 99% of the population it's not more functional than a squat or a deadlift you will in your lifetime 100% squat down and pick a child up or pick something out yes it's a small range of motion it it feels a lot to me and i know it probably has a little more benefits in terms of what they study than like you know the leg press but to me it's very similar i mean the range of motion anyways in terms of the functionality of it um but yeah i know it's great it's and i think mainly because it's highlighting one of the most important muscles in the body which is the glutes right the glutes is so central to all movement in in all uh you know power output it's it's all it's all starts there so i think that's why it's such a you know an effective way to way to like really isolate that i will say this if your goal is to build your butt 100% should be incorporated yeah i mean for sure if you're if your primary goal uh you're a girl i mean i get for your guy too but i mean most of my clients that asked for this were mostly my female clients and you want to build your butt uh hip thrust should be a staple movement and yeah i i would i would say if i were to list the top 10 or 15 exercises of all time it would be um it would be up there i definitely think it belongs in most people's routines at some point um you know in the rotation i don't think again i don't think it's as functional foundational as a squad or a deadlift but it's definitely up there um and it definitely does provide some some carrier of a value you know it's funny strongman used to do perform uh feats feats of strength and one of the feats of strength that they would perform that was quite common back in those days was a a hip bridge which is kind of like a like a a glute bridge or a hip thrust what they would do is they would support themselves though with their hands so they weren't on a bench so there were hands behind them legs on the floor and then they would support tremendous amounts of weight and so there were strongmen who would do thousands of pounds while bridging up into this position is that true yeah and the reason why you haven't seen that yeah and you can look it up yeah you was that where they'd have like benches of people just on top of them yeah we're an elephant yeah they'd have like a they'd have like a big plank on them and an elephant would stand on it and the wow i've never seen that before and the reason why it was a popular feat of strength was because you can get really strong in that position and so it's a great way to impress your audience with the amount of weight that you can support that's right boys nothing impressed chicks more than hip thrusting 500 pounds in the gym and your spandex tights well that's the other thing too like yeah it's it's also become one of those exercises where people are bragging about how much they can lift i mean whatever i mean it's cool i guess you can lift a lot of weight but you know it's not cool yeah i mean i don't know if it's necessarily an exercise you want to brag on it is one that you can get strong and really quick i went from you know practicing it with a with 135 to 500 pounds very quickly um with that lift just right away i felt and that that strength increase definitely give me a carry over to my deadlift didn't make it didn't make me deadlift tons of more weight it just made me feel more stable in my deadlift especially at the in the bottom position um and you know again in terms of aesthetics uh you're talking about one of the biggest most i guess foundational muscles of your body which is the glutes if you look at primates for example um look at all primates besides humans they all have really small weak glutes humans have in in comparison have these really big muscles and it's because we stand upright it's one of the muscles that helps us with local motion it keeps us upright it's very important and a lot of our everyday motion gives gives a speed and stability and athletes the hip muscles and the glute muscles are imperative almost almost any sport that i can think of so giving yourself a stronger butt definitely has a lot of function and value it just does and hip thrust is one of the better exercises to do that next question is from smitty jr 85 is there an optimal heart rate to perform your next set in order to maximize muscle growth oh you know what that's a that's actually this cool question yeah i did i i don't know if there's an optimal heart rate sure there is what what is it well i mean this is like i don't know if there's a number that no no no this is what i would say though is you want you don't want to break your cardio threshold yes and that's that's more important like you because once you do that then you switch over systems and now your body is is different yes so now now we are now doing something that is aerobic instead of anaerobic so and this is i think a mistake actually uh i see this a ton and things like orange theory and crossfit and circuit based type of training where you don't allow the heart rate to level back out and it really is just cardio with weights now does that mean you can't build muscle no you could still build muscle by doing cardio with weights but it's not the most optimal place for maximizing muscle which that's why i like this question because it's like to maximize muscle growth you 100 would like your heart rate to drop back down before you go into each set yeah if you're if your cardiovascular fitness is getting in the way of your workout like if you notice that the limiting factor with your with your weights is the fact that you can't breathe then you need to take longer rest if that's getting in the way then that means you're training above your cardio threshold and like adam saying now you're doing cardio now that's not necessarily a bad thing it's just you're not now maximizing and utilizing the weights for what they're best at which is building strength and building muscle you're now building stamina and endurance and you're doing you know cardiovascular activity with weights now that being said um you know i like to train in in a variety different ways when it comes to my heart rate there's definitely times when i'll take longer rest periods where i'm not you know i'm letting my heart rate come way down where i feel not cooled off but i definitely feel like okay i can maximize my strength for this next set and then there's times i like to keep the pace up a little bit and i like to push the limit i don't like to get out of like again i don't like to push and get into cardio levels but where i will rest 30 seconds 40 seconds in between sets and keep that up throughout the whole workout and and keep this in mind most people listening right now work out because they want to improve the way they look and they want general overall good results if that's you then i would say train in a variety of different heart rates allow your body to acclimate and adapt to one style of training and then shorten your rest period or lengthen the rest period and the one that's going to benefit you the most is the one that's probably most opposite of what you're doing yeah you're just the new stuff that novelty is what really gets the body to change now if you're a powerlifter most the time you're going to work out is going to be spent in allowing your heart rate to come way way down body builders tend to train with a little bit more of a quick pace i think is they're chasing the pump but i think all of them have value i'd look if you look at study studies will say resting two minutes in between sets is best for building muscle um and that's true if you do a head to head you know eight week study or 12 week study you're going to find that the problem is uh one of the problems i have with all these studies is they're not following the following the people for a year or two years because what ends up happening is eventually that particular application stops working then if you take those people and say okay you've been resting for two minutes let's have you rest one minute now now all of a sudden we start to see progress or vice versa you take somebody's resting a minute you tell them to rest two minutes all of a sudden you start to see progress so i recommend people train in a variety of different zones and heart rates and i do this for weeks at a time so i'll do three or four weeks with longer rest periods heart rate is dropping you know down down pretty low in between sets then i'll do a few weeks where i'm pushing the pace and i'm doing more volume i'm getting a better pump um and i'm changing the the the way i'm applying the stimulus or whatever whatever you want to call it um to get my body to respond that's the way that's what you need to take away from this this conversation around this this particular topic next question is from that fly guy can you talk about the rocks cheat meals is this message harmless or harmful to the fitness community now doug you recently pulled this up for us to look at yeah and this so if correct me if i'm meal yeah so i believe on sundays he gets a he has a cheat day right and all aboard sunday okay so it's all aboard sunday cheat meal train here's a non-exhaustive list of everything the rock eats uh eats on his day off two eight ounce double cheese burgers with bacon and fries double shot of tequila brownies blondies peanut butter chocolate chip and uh double chocolate chip cookies and cheesecake so here's blondies here's uh and and obviously anybody who's seen the anybody who's seen uh i think there's a cookie oh right i don't know what that is i ever tried is it a cookie he's taking the word cheat too far yeah it's way too far babe it's cheap it's a cheat well i was trying to make this whole faithful meals movement nobody was buying it so i uh i hate this but i love the rock so i feel torn here i know i do like the rock i think he's an incredible character uh i also think that he's positioning himself to to get into politics one day i i hate though cheat meals i've hated i've said this since i was competing i hate you referencing uh eating this way as a cheat because i think that it encourages a poor relationship with food that you're cheating you know like it like it's a bad has a bad connotation to it like you know oh if you're eating this way you're being good then you're eating that way then it's bad uh i think it promotes uh the the restrict and binge mentality that we already see in the in the industry um and i i don't like it at all i don't like just because you can you do it hundred percent and but i i i think he's also a horrible example of uh if comparison comparing yourself and what he's doing to what you potentially could do because uh he trains like a fanatic uh he's on a copious amounts of antibiotics uh he's a massive genetic phenom yeah he's already a beast as it is like uh yeah no i don't think that's a good thing to be sharing with people and i know this type of stuff gets likes and shares and comments and it makes good for magazines and that's where this was at i mean just don't call it a cheat meal or cheat day just oh this is what i eat sunday that's all like calling it a cheat day reinforces the idea that there's a that you have you eat it this particular way and every once in a while you go off and you call it you structure it and call it a cheat how about this how about you food has a lot of value and there's a lot of different kinds of value that food provides one of the values that food provides us is the one that we're most that most people are familiar with which is the hedonistic value the enjoyment of the the taste and the experience of eating that food that's not one that i typically have to teach people what we all raise that way and that but that is a real value you know i'm not saying that it's not a value it's actually a value there's a there's there's something that's good about eating a food and enjoying it for the taste and for its for the experience i also think there's some physiological aspects to this that are negative too like i don't know how many studies we have around this but i i would venture to say that it's probably more unhealthy for us to sit down on one day and consume rather than sprinkling in yeah 15 000 of all these foods that we just listed versus hey on thursday night i had some fries with my meal or on you know friday night after dinner i had a cookie you're so right because think about it that and by the way that is a restrict binge mentality right all week i eat super quote-unquote clean sundays is my cheat days and i go off you know what they would what that what that is that's literally restrict and binge a healthier approach with little exactly what you said adam exactly rather than doing that all week would be oh you know today i had a burger you know but i also had all these other good foods or whatever like it's okay to do that kind of stuff you just have to be understand the value that food provides and food provides that value it also provides healthy you know things for your body physiologically stuff for your skin your digestion it's got proteins for building muscle fat for your hormones and you know all that other stuff just just doing that means you can live any more kind of comfortable relaxed life around food and be healthy this creates that hyper focus on those types of foods all you can think all week is about that you know gluttonous you know raging feast that you're gonna have and that's what you have to look forward to i mean it's there's way too much hype that you're putting around those those types of foods and again i don't like it because it's and this is what i really don't like this and with my peers this is really common in the the men's physique bodybuilding world is these guys and girls that would show these foods and you if you followed me since the beginning and watched when i competed and so at that i never did that does that mean i never had a cheeseburger absolutely did does that mean i never had ice cream absolutely i did but i also didn't think it was i didn't think it was very professional and smart for me to flaunt that hey i have 210 pounds of lean body mass on me my metabolism is roaring at 5500 to 6000 i'm on anabolic steroids so half of what i you wish you could be me right and here i am knowing that i'm i'm i'm i'm one percent of the one percent okay and i'm but i'm speaking to the other 99 percent of the population showing them that well it's not a good it's not good not on it not for me as a as a fitness professional because some kid is going to think that he can go out and get away with the same thing and still also have the similar physique and i just think that's a poor thing to present yeah i think if he the fact that he called it a cheat meal that's that's the part that i have an issue with if you want to post it and you you ate it and you want to talk about it whatever but stop calling things you know cheat and this is clean i mean i'll try your tequila send me a bottle next question is from joyful jj what are your favorite pre and post workout meals we get this question so much that's why i want to answer it at first i think that's kind of silly because it's quite individual but i mean the question is on us right what do we like to eat did you see my pre-workout yesterday what was your pre-workout you didn't see my pre-workout yesterday no a pound of uh cotton candy grapes what yeah did you really yeah yeah so the first person to tell me about those i didn't even know that was a thing that yeah these are grapes that have been bred so they taste like cotton they are actually there they've been patented in florida a farm out there they went through i want to believe i think i read over a thousand different genetics of crossbreeding until they found the perfect cross and to create this cotton candy natural flavors so nothing synthetic in it or fake or artificial it's all real does it taste like cotton candy oh oh you haven't had him yet no oh i'll bring him in i bought like 10 bags and froze a bunch so spot on like cotton candy it's the most amazing the most amazing grapes ever they literally taste just like cotton candy when you eat them it's amazing they say god is wrong and that's that's that's an old uh i want to say frank zane i thought for sure you you would have heard of it that's why i was eating grapes pre-workout a pound of grape the high the high glycemic index carbohydrates yeah and they taste amazing and it's so funny we have grapes that taste like cotton candy and then there's cotton candy there's great flavor yeah like the hell's going on here yeah yeah so for me uh pre-workout i don't like to eat something right before i workout but if i do eat something it's typically about two hours oh we still have we should talk about that like if you're eating it so even when i eat the grapes i'm eating a grapes it gets high glycemic so i know that it's going to convert faster to sugar so i'll have grapes like an hour before but if i had like a right before no an hour an hour an hour before my workout if i was to eat a meal that i'm hoping that's going to be quote-unquote my pre-workout meal it needs to be at least two hours before because that's the what it takes on average to convert that over into sugar otherwise uh you know people that eat a pre-workout meal 30 minutes or an hour before their workout they're not even getting the benefits of that until after their workout yeah yeah i like two hours before two or three hours before and i'll have white rice it's easily digestible for me um i'll have some kind of easily digestible protein whether fish or chicken and some vegetables um and then i'll go into my workout and if i go into my workout and i feel like i'm gonna have a long arduous hard workout then i'll have some coconut water uh in my water bottle and i'll water it down with with water so i'll have like you know maybe like eight ounces of coconut water with another eight ounces of water and i'll drink that throughout my workout and that typically gives me the stamina to really go long and hard post workout i my favorite post workout meal give me lots of egg yolks i want that cholesterol cholesterol helps with the recovery muscle building process i've identified this a long time ago or i'll have chicken liver which is also high and very very high in cholesterol i don't do that super often just because it's so high in nutrients that i can overdo it but typically egg yolks um either more white rice or i'll have rice cakes um and some vegetables and i just feel my best when i do something like steak rice and avocado that's my post workout so similar the direction that you're going with that um yeah white rice man i just i i use a lot of white rice i and my pre workout meal if i was eating two hours before it would be real similar to yours it would be some sort of a meat a white rice and a vegetable before i now the only difference that uh where i kind of play with what i have after i eat has to do with what my goal is currently so when i'm more in the phase of like i want to build right now and it's bulking or i want to put size on or work on my stream you know build strength and that's like a huge focus then the steak avocado rice type of meal is the is the post workout type of meal uh or something similar to that uh if i'm actually trying to lean out i'll actually stretch out a a you know a you know what do they fast yeah i hate to say fast and it's not like just not going to eat yeah i'm going to restrict because when we train especially if we train really hard your body depletes like 80 85 roughly okay and that's obviously going to be different for each person of your glycogen stores and so especially if i spend some time walking or doing something afterwards you know my body hopefully uh an hour after i've trained really hard is even if i'm sitting on the couch working or just relaxing or doing little things around the house i hope i'm hoping that my body is converting and using fat as a made source of fuel so i'll actually use that to my benefit and stretch out until my next meal and i'll go as long as i can until i feel like i really want to eat something as long as i'm okay and i don't feel like i'm like i need to eat something really bad i'll push it out two four six hours before i have the next meal that's when i'm trying to lean out so just depends on my goals now jesson what kind of cheese you have before i mean the best kind american cheese before i do monoray mid workout go to uh for the post um yeah no uh that actually be awesome i i i typically will fast um before going into a workout but i've actually changed it up to where like i i load my breakfast now pretty heavy with scrambled eggs bacon it's pretty consistently that's all i eat that's just that's that's the morning staple with coffee and then the coffee kind of takes me into the workout so um i don't usually eat lunch so after the workout even if it's late like i'll eat a late lunch afterwards and then it'll be like a bowl where i'll have like a white rice combo with some like double meat of you know carne asada or basically lina let's be honest yeah um but yeah and then um after that you know whatever who cares we're only asking about those two meals so that's it you know studies will show that the the best pre-workout meal um that'll give you the best performance it's typically high in carbohydrates so lots of protein and all that you know pre-workout doesn't make that big of a difference the studies will show that it's a carbohydrate now the the argument that i'll have with that though is this is that if you're somebody who struggles with getting adequate protein in the day so that's what's funny about these studies like that will show like this is the most optimal ratio of carbs fat protein for it and i think that all goes out the window if you struggle to hit an rda of one of those sure right now you're skipping a meal exactly so if your ultimate goal is to build muscle and optimize performance and everything and you're here you're reading that this study says this type of meal is ideal well yeah that's ideal of all things are equal elsewhere but if you are low on protein for the day and significantly low on protein or significantly low on healthy fats don't miss that opportunity right yeah i mean feed on that so but what are the studies i think show the last time i looked at them at least it was a four to one it was a four to one ratio i think it's like that so four grams of carbs for every one gram of protein that's right i would even bring it down and say three or two to one so if you have 10 or 15 grams of protein you're looking at you know 30 to 50 grams of carbs with it and then eat that about two or three hours before your workout and then go into your workout but you know look this is this is important stuff for people who are like working out real hard and have everything kind of dialed in otherwise i mean you know the most important thing you should consider with your meals is exactly what adam said look at what you need forget about what's supposed to be the best pre-workout and look at what you need that's going to give you the best results ultimately those of you that are super dialed in and you're super consistent with your workouts and you're training at a very very high level then it might make sense to kind of for me it was like what's not gonna you know give me like heartburn and gas and diarrhea like that's real important you know because when you go into squat you don't want all those factors fighting you give you a little turbo at the bottom disaster i mean it would you could promote an authentic post on instagram but other than that there's no value hey look i shit my pants i'm so real so real anyway go to mind pump free.com and download our guides they're all absolutely free you can also find all of us on instagram you can find me at mind pump sal justin at mind pump justin and adam at mind pump adam