 Our next caller is Lex from Georgia. Hey, what's up, Lex? How can we help you? Uh, so I originally was just gonna give you a little bit of my background and then ask y'all what maps program to get, but I got a little impatient and I went ahead and bought the starter bundle. Okay. So I'm currently doing, uh, about about to go into phase two of anabolic and also doing the no six pack, uh, no BS six pack formula. Um, so I guess really my question would be how to format the, the programs and so like the foundational workouts and trigger workouts from anabolic with the no BS and then maybe where to go from there. Yeah. That's it. Okay. So I'm glad you asked that because I actually designed both programs to be work to work together. Right. So maps anabolic, you have the option of doing between two to three foundational workouts a week in the no BS six pack formula, uh, same thing, you can do two to three foundational workouts a week. Now the no BS six pack formula for people watching focuses entirely on the core, building the muscles of the core. So they're more visible, even at higher body fat percentages. Both programs also have trigger sessions on the off days and trigger sessions are these really short eight to 10 minute low intensity workouts typically done with bands or body weight and what you're doing is just kind of trying to get a little bit of a burn, a little bit of a pump, send a small muscle building signal. So a lot of people ask this question, how do I do both programs? Well, here's what you do. You alternate the foundational workouts of each. So Monday maps anabolic foundational workout Tuesday, no BS six pack foundational workout Wednesday maps anabolic foundational workout and so on. Then on the foundational workouts days of maps anabolic, you do trigger sessions from the no BS six pack formula and on the foundational workout days of the no BS six pack formula, you do trigger sessions for maps anabolic. So every day or most days you're doing a foundational workout from one of the programs and trigger sessions for the other program. Does that make sense? Yeah, definitely. I saw I've been doing, I would say a version of that. I have too many questions if that's OK. Yeah, go for it. So one would be so like today, I did a foundational anabolic workout in the morning. Do and then this evening, I'm going to do one trigger session from the no BS. Would that suffice? Yeah. Oh, yeah. No, that's good. That's absolutely great. At least one trigger session a day, right? On those off days is good. Now you can do up to three and I can't stress this enough. And I tell people this all the time and I really think people overlook this aspect of especially maps anabolic. The trigger sessions, especially when you do them frequently two or three times a day on the off days, make a huge difference. It's like a turbocharger to your body. So mess around with that a little bit. So what you might do is maps anabolic foundational work out in the morning. And then at the end of it, do a little trigger session for the no BS six pack formula and then in the afternoon, do another trigger session from the no BS six pack formula. And then at night, do a third trigger session. Try that out. Remember, keep the intensity low on those trigger sessions. And then literally not exaggerating, Lex, within three or four days, you should notice a difference in your strength and how things are feeling and looking. They're that effective. So give that a shot. It doesn't take up a lot of space and time. Like I said, they're about eight minutes long each. You could do them kind of anywhere. See how your body feels as far as where to go next to. We wrote them in this order to go from anabolic to performance to aesthetic. So that would be the ideal sequence of the program. So after you're done with anabolic to move into performance. Absolutely. Now, do you have performance? No, I don't. I just I got the starter bundle. So it has, you know, great, great place to start, by the way, too. Yeah. So go buy maps, performance. No, I'm just going to give that we're going to send that. We're going to send that over to you for free. Okay. And I appreciate you. You signing up for the starter bundle. That's actually a great place to get going for people. I don't know. The starter bundle includes map starter, maps, anabolic, maps, prime, and then the intuitive nutrition guide, not start, not starter, just anabolic and prime. Oh, anabolic and prime. That's right. Now, how are you doing with the nutrition aspect of it? Have you gotten into the intuitive nutrition guide? Yeah, no, I've definitely read the whole thing. Uh, that's, to be honest with you, that's a whole other can of worms for me. The, the very short version would be that I used to do a lot of working out and high endurance, like, so not for strength and, and, and a deficit all the time. So I've switched gears completely because I'll let, you know, I'm like anybody else that follows y'all listening y'all, you know, five hours a day, um, just catching up on all your episodes while I'm working. But anyway, I, I'm loving the strength games. You know, the trigger sessions do exactly what you say. I mean, y'all, y'all are a hundred percent right on all the stuff y'all preach. The only problem I'm struggling with is because I'm eating more and doing less caloric burn type exercises. I had a good core, um, and it's starting to actually disappear. Even though I'm doing the stuff we just discussed. So yeah. So my, my recommendation, have you tracked like your, your steps by chance in the day? Do you know how, how much you're moving? I track everything. Okay. So give me an idea of what you're, what you're moving a day, like what's an average day for you as far as steps. So now, since I started with y'all's programs, it's 10,000 steps. They used to be more, um, and then, you know, depending on what I'm doing for my, I work on a farm. So sometimes it's heavy step day. Sometimes it's not, but definitely average is 10,000. So I lowered that tremendously. Stop doing cardio except once or twice in the weekend. So one of the, one of the, one of the things I do with a client when this happens, when we switch somebody from like moving so much and probably running and training endurance and burning a ton of calories. And then we're switching over to kind of speed the metabolism up and build muscle and they're getting the strength gains. But if we start to see that we're adding body fat a little bit faster, like I, I expect you to give a, put a little bit on, but I also don't want that to get out of control. Cause the idea is that we, we just put lean mass on for the most part, even though it's inevitable, we're going to put a little bit of body fat on. If I get feedback from my client that it's little more than we would like and if I start to notice it too, then what I'll normally do is just have them either one will reduce calorie. And this has to do with, if I think you're in a good calorie place. So if I think for your size, you're in a pretty good calorie place, then I might restrict a couple hundred calories a day and pull back a tiny bit. If I think I want to get you up higher calories, you're still not in a good place for your side. I might add movement, but not high endurance, high like explode, not just walking, like I just, Hey, okay, if we're averaging 10,000, let's average 12,000 steps, or let's be aware of the days that you're not working out on the farm and you're more sedentary. And let's make sure you're active on those days to make up for the discrepancy from the other day. So those are two kind of options. Either one we can, and you can do a blend of the two. We could go, let's just move a little bit more and then also maybe cut back a tiny bit on calories. The only reason why I don't like to cut back on calories with someone like you, if you were a chronic under eater and overtrainer, I don't want to go if you're, if you're under 2000 calories, I definitely don't want you lower than that. But if you're eating 3000 calories, I could take 200 calories a day for me to be fine. Yeah, what are you at? Do you know how many calories you're eating right now? Yeah, so I've been trying to eat 3000 and I believe I don't know unless people struggle to eat. I'm actually the whole reason I'm doing kind of switching gears and doing y'all's programs and eating regimen is because I was hungry all the time and I just got tired of it. So I'm trying to eat 3000, but I have those issues that like I'll wake up the scale will say something more and then I'll eat tremendously less for that bad day. You know what I mean? Yeah, yeah, yeah. You okay. So I would say maybe get rid of the scale for a little bit. That can mess with people's heads. So let's not look at the scale, kind of judge on how you feel, your performance, you know, waist circumference is pretty good. Weight can fluctuate quite a bit. I mean, I can gain four pounds of water in a day. Just especially if you're a good sized guy. If you're, I don't know how big you are, but if you're over at all 200 pounds or around there, you could easily fluctuate seven and nine pounds. Oh yeah. But you know, waist circumference, that's a little bit better. That can measure your body fat a little bit more accurately. But yeah, don't look at the scale as much. That can mess you up because, you know, that would do that to me too in the reverse. Right. I was trying to gain, it's like I found myself subconsciously increasing my intake of like high sodium foods because it would make the scale go up and I, oh, this particular meal makes me gain weight. So get rid of the scale a little bit and kind of listen to your body, see how you feel. And you can always cut calories down a little bit if you feel like you're putting on body fat a little bit too fast. But it does sound like you're trying to speed up your metabolism. And in which case I'd say you're for the most part in the right direction. Can I ask you one small question? So if this is a three for if like my six slash eight pack, yeah, I sound like an asshole, but that's what I had and it's disappearing, but the weight isn't actually changing. Like I can, all right. So I'm five nine and I stay between 150 and 155. Okay. But so I'm still there, but I mean, my, my core is without a doubt disappearing, but I feel better in other areas because of the strength. So keep this in mind too. Okay. So right away, when you increase calories, you increase carbohydrates, you increase sodium, your body's, your body's naturally going to hold on to a little water. So if you're kind of hovering around the same way and yeah, you look a little bit softer, maybe in the midsection, I would guess that that a lot of that is just a little bit of water retention that I bet you if I just made you not eat for two days and pull back on water, I bet that those abs would pop right out. And that normally tells me that you're just kind of holding on to a little bit of extra water based off the probably the carbon take sodium intake and water. Are you stronger? Definitely. Well, the thing is I didn't do legs for a long time because of injuries and stuff. And not only am I doing it now, but it's, you know, the the list you all love, which is the compound lift. So I'm starting to lose sort of, you know, some of the mushiness from, you know, my stomach down and starting to gain really quick. I mean, it's only been two and a half weeks. Oh, dude, you're on fire, especially if you're stronger, you're doing good. And if you had a process and you said you had like an eight pack, like you were shredded. Yeah, I got down to, like I said, I was, I was, you know, always eating in a deficit. And I've gone through all those problems that, you know, a lot of people on your, you know, that y'all talk to orthorexia, body dysmorphia, I'm trying to improve. Oh, dude, maybe maybe maybe send solid naked picture in his DM's. Don't don't do that. Don't do that. I know he's always trying to get that. Listen, you're going times. It'll happen. You're going in the right direction. Now that you said that it may is everything's starting to make sense. Get rid of the scale. Stop obsessing about your, your eight pack that you were shredded before. You probably need to gain a little bit of body fat to gain muscle and strength. Stop weighing yourself and see if you can move in the direction of focusing on performance. It's going to direct you much better than looking at your abs and weighing yourself on the scale. Get strong, man. You're doing good. I appreciate that. No problem. We'll send mass performance over to you. But thank you so much. And I know y'all are busy people and I'd love to give a whole speech, but I basically just want to say that y'all do so much for people all the time. I mean, you've already done so much for me already. Anyway, I long story short, I'm a citrus farmer here in Georgia and we have eight different varieties of citrus and come harvest time this fall. If y'all are cool with it, obviously I can talk to y'all later. I'd love to send y'all a box of fruit. Oh, hell yeah. Yeah. Oh, I love that. Let's do it. Especially citrus. You're talking to an Italian son of immigrants. Are you kidding me? So by the way, thanks for what you do. You know, the work that you do, I mean, you feed, you help feed the country. So I appreciate what you're doing as well. I will thank you. No problem. Thanks, Lux. All right. Thank y'all. It's like the mind games. That's the big thing. Well, that's the theme today, right? The theme has been kind of that it sounds like we've had several people that are actually doing pretty damn good. Exactly. I mean, it's crazy, right? He's only two weeks in, feeling stronger, already noticing. Legs are building. Yeah, legs are building. But because you got a little bit of, I just don't have the right people around them, you know, convincing them that everything's going well. Yeah. And if you take somebody, by the way, too, who's walking around with an eight pack, I've talked about this before on the show, like when you get really, really lean like that, the slightest adjustment or change in calories, water, anything like that will completely change. It's crazy how much. Dude, you go up, you, if you're a 6% body fat and you go up 1% body fat, it's noticeable. It's drastic. You're at 12% body fat, you go up 1%, you can't even tell. Yeah, and that keeps getting, you're at 15% and you change 2% or 3% and you can't even really tell. And he's just started transforming to, you know, hold different directions. So, you know, he's got to give himself some time to really like, you know, adapt and see. Yeah, no, he sounds like he's doing great. It's just exactly what Sal alluded to. I mean, a lot of this is up in your head. I mean, you're going to have a little bit softer of a midsection. You increase calories like that and you switch from burning as much as you were burning for sure. But totally sounds like he's doing great. And that's where I want someone to be, right? So he's actually in the perfect place that I want a client in this situation. Yeah, I don't want the scale to move. Yeah, I don't want our weight to really move. You're stronger, but we're stronger, adding more calories and you're moving less. Holy, are you kidding me? Yeah, like that is like, it's all going to happen. That means we're like literally right on track. We just got to be patient.