 If you want to pump your body and expand your mind, there's only one place to go Mind pump, mind pump with your hosts Sal DiStefano, Adam Schaefer, and Justin Andrews In this episode of Mind Pump, bringing it for the first 40 minutes with your introductory conversation We start out by talking about Four Sigmatic's lion's mane Macha green tea that I love to take on trigger session days Now Four Sigmatic is one of our sponsors. They make mushroom-based supplements That are all-natural and quite effective if you go to foursigmatic.com forward slash mind pump and enter the code Mind pump you'll get a discount on any of their products. Then we talk about my six-week contest Protocol he's so fucked. Oh, yeah, it's gonna I'm gonna win this one and Justin mentions how he likes to drink fit aid When he wants something tasty something speaking of fit aid you guys see the new text thing that we have with them So before instead of these people going now straight to the website forward slash mine cool Take your phone out right now literally text 474747 text the word mind pump one word to that that so you put the number of the phone number is 474747 you get the hook up. That's right two cans for 99 cents That's it two cans your choice 99 cents then of course we mentioned Adam stirring up the pot again. This guy's like triple and quadrupling down Football beating soccer at some point you guys just feed into it when you get all like sensitive about it I'm just gonna tell you that right now. We tell some stories about kicking people out of the gym We I talk about a study on meal timing and cancer. What Adam goes into his six-week Contest protocol the right way and then I talk about my experience with BPC 157 and dudes It does sound like a porn with our 2d2 157 it was my experience and then we get into the questions the first the most likely to fuck a robot I would you think a robot? Yeah, so depends on what the robot looks like And then we get to the questions the first question was what is the best way to fix muscle imbalances? This is actually there's only one way. There's only one way. Stay tuned great discussion in this part of the episode The next question was what are our feelings on using a hyper palatable? Quote unquote unhealthy foods in order to try and gain weight when your appetite just won't let you eat more The next question was When do we think we're going to see reverse dieting enter the mainstream? And do we have any predictions on what supplements are going to come out of the market to try and company this or will it ever That's right. And finally last question What are our thoughts on the keto community's use of keto products like low carb? breads Do we think they're good bad or are we neutral or are they just trying to stop it? Also, you know, it's ending soon. When is this coming out duck? You know, it's ending soon Maps anabolic 50 off sale the all the year dude. I'm it's crazy how many people are I didn't know that didn't have maps anabolic. I thought everybody would have it by now No, you have to have it. We just surpassed the most units. We've ever sold a month Oh It maps anabolic super pop. It's the people are waiting for that. It's the maps program that started it all It is for all intents and purposes the most effective mass building strength building And metabolism boosting program. So if you're somebody whose metabolism is slow Um, you want to read, you know, let's say you just finished a contest or you've dieted too much Maps anabolic really ramps up the metabolism super effective for that 50 off. So it's only it's under 60 dollars And you get full access access to the program for life Only five days left For this promotion after that it's done. It won't come back probably for a long time. Don't be that guy We also have Bundles these are where we combine multiple maps programs for particular goals Like our one of our most popular bundles is our super bundle Which is a year of exercise program. In other words, you enroll in the super bundle your entire year Planned out for you with your workouts and everything Phased workouts change every three to four weeks. You're following different programs every two to three months It's pretty awesome. You can find that bundle our other bundles and the 50 off maps anabolic that ends In five days at mind pump media dot com I like your uh mint and uh chocolate brown right combo there. Boom. It's nice. You're like a you're like a mint chocolate chip I'm like 100 uh 100% veori today. All right. Is that a veori? See you found a bunch of cool veori shit that I did not see. I went I went I went crazy. You went deep Yeah, did now is that when we were there that you picked that up? But did you order that again? No, I did it all there, man. I I figured we had that I don't know. It's all there. So I'm just gonna do it. I don't like shopping like all the time I just like to do all once you know what happened to my stuff So this is what happens when you well, I do I do laundry sometimes and I have kids and so I think sometimes they leave shit in their pockets. I didn't check Did the laundry and for whatever reason like half my clothes have like these Looks like grease spots on my clothes But luckily Jessica figured out how to get them out But I was so irritated because I got my like my new fucking veori sweats and I'm like Yeah, there's like a big old grease spot. Where was it from? I don't know. I have no idea And it was only on my clothes It's what it feels like at least some in your pocket probably. I don't know when the kids chapstick or something like that, dude I was so mad. It sucks dude. I was so mad Four-sigmatic green matcha lion's mane powder. I saw you drinking that this morning. It's Pretty fucking awesome. Is it new? No. Well, it's the one I always use in the morning. Oh the green can Okay, you have I've tried that. I like it You like the taste of that? No, I was gonna say dude because he was like holding his nose No, no, no, I don't like the taste of it, but I like the way I feel from it. Yes, you've been making me fucking pound it It's good. Huh? Yeah. No, it's cool when I take it. Yeah, it's a nice little, uh, buzz It's like a good awake Sharp buzz and I'm doing right now. I'm doing, uh, oh, you know, just put it out because we're doing this contest So I'm gonna put out exactly what my protocol is right now. I'm starting to nail down I'm doing caffeine Only on uh, mondays wednesdays and fridays. I'm keeping the caffeine for my heavy workouts To keep that my my my body sensitive to it because I like to maximize it, right? Tuesdays and thursdays. I'm gonna use the four-sigmatic, uh, matcha lion's mane in the morning just a little bit And then check this out with the diet, right? So I've been doing some research And in white wine, huh? That was just on the weekend. Yeah. No, that was it. That was my mom's birthday Yeah, I'm good now. That was your mom's birthday. Yeah, it was my mom's birthday. That's why we're up there Yeah, he took her to see that castle. Oh, I thought it was just you and your girl We went up saturday and then my mom met us up there sunday. It was all for her birthday though Oh, I didn't know that it was planned a while ago. Otherwise. I wouldn't have done it Oh, I was wondering. I thought it was just you and your girl getting away No, we did that too because we're up there, but it was for my oh now I feel bad people were all talking shit because I posted him, you know I'm saying of him doing the wine or we was talking shit in my DMs Don't feel bad. And I was like, uh, sell so pussy. We'll till never be able to do it. I'm glad you're doing this No, this I didn't know it was about your mom now. I feel a little bad. You know what I'm saying? Like this is good Mom's birthday. This is good because then at the end when I win everyone's like, oh, shit He even did that too. Yeah, but anyway, so you can still live a normal life You know, it's funny. You know, everybody wants Justin to win. We're too cocky, dude I'm gonna stop talking shit on the podcast because I'm like, I'm losing fans. I'm gonna be all humble Dude, I'm on I'm on the hate train right now with the side ever since the soccer thing Oh, it's fun. I'm gonna bring back. We love to hate dude. We love the hates coming back Sometimes it's fun. So I have I have some something. Oh, so before I get into that because I do want to talk about that I'm sorry. Did I interrupt your commercial? No, it wasn't a commercial. Okay. So here's the here's the protocol. So Uh, because I've been doing all this research on fasting and fasting actually so far from what I'm reading causes a lower Or a reduced metabolic adaptation response So when you just cut your calories across the board Metabolism slows down to accommodate when people eat high calories and then have a day where they eat very low because they fast For sure It doesn't adapt quite as much. So what I'm going to do is also a motherfucker that way too. Yeah I know this but that last night actually just blasted my calories way up and now I'm going For like fasted. Well, so what I'm doing is Monday's Wednesdays and Fridays are my foundational workout workouts I'm doing kind of an abbreviated maps anabolic type pro because that for me Maps anabolic just if I especially if I my individualize it Oh my god, it's just It's the most effective hands down now. I have to switch out of it every once in a while, right? But By itself it's so effective, especially when I do the trigger sessions Three times a day consistently on the off days So Monday was your Friday foundation workouts and those days my calories are high and I'm going to eat Three or four times on those days Tuesdays Thursdays Tuesdays Thursdays Saturdays and Sundays or trigger session days Those days, especially Tuesdays and Thursdays are going to be Probably like a warrior fast one meal. Yeah one meal at the end of the day. That's Saturdays and Sundays I'm going to use to I'm going to observe my body and see if I need to eat a little more a little less And see what happens and this is kind of how I did it when I got Really lean for my photos from absinabolic and it worked really really well So we'll see what happens super funny Yeah, because is it the lean gains that protocol that goes from the eight hour block? Or is it the warrior fast because I've been doing that same thing on my off days Yeah, yeah for the low to moderate like trigger session type days So but yeah like one thing too like because I've been drinking Nitro and like I've been trying to kind of keep You know some some nitro and some coffee on hand But also to offset that for me to look forward to something I've been drinking some of the fit aid Just to make sure that You know, it's something else that has maybe doesn't have like the the caffeine in it But at the same time it's something for me to to drink that's you know fit aid has a little bit of something to look forward to It's like a tiny bit. Yeah, this goes back to it You know, we had we had a little bit of pushback about like, you know, oh pushing it like it was this big supplement thing Oh, it's a good drink. It's a natural tasty Drink and that's that's how I've used it, right? That's how I'm using it. It's like, okay Listen, I want something I want to drink something that has flavor in it, right? I don't want to just drink some plain-ass shit and it and it has some beneficial things It's so gives a fuck if it's not fucking 40 grams of this 30 I'm not I'm not promoting it like it's a goddamn Drink or something that's going to build a ton of muscle fit aid has a little bit of caffeine It's only 45 milligrams life aid has got the it's got cayenne in it And you can kind of taste a little bit in the turmeric in it It's got a little bit just enough to where you can kind of taste it or whatever But if you drink if you like that's my favorite one. That's what I tend to do. Yeah, the most is life aid Yeah, but if you want something with some flavor, you know, there you go, and it's not artificially sweeten So back to the soccer thing and you are just digging yourself a hole out of it. Oh, it's so bad Why did you why are you revisiting it then right now? You want to go back? Who all jumped on this circle back? No, because I have I have some observations that I was thinking about on the way over here Because I saw you posted in the forum and you were riling up Riling up the forum, which is great. We get so angry. Oh, dude, you know, it's great Okay, before you go into whatever you're about to observation studies or whatever you No, no, that's not studies. Whatever you broke down I I now at least this is what I love. I love about The division of the three of us and having our own social presence, right? Yeah Is I have my people that are like got my back on all this? Yeah, so half the shit I don't even fucking read it. You know I'm saying they're like, hey, this is for your argument So I just posted on the I didn't have time to fucking feed it. I was driving it over. Is that what people are doing? Yeah, yeah, so just like I just I'm like, oh, this is Stir the shit up a kid this morning People just get so mad. This is I don't understand how this is Either do I I didn't read it, bro People get so tripled. Yeah So so I was thinking about this, uh, you know, think about your arguments I was thinking about my arguments and you know, obviously soccer currently is like something like three and a half four billion Fans and American football something like 400 million. So it's a lot smaller right now And I was thinking throughout, you know, American sports history You know, I've always been a fan of combat sports and I know a decent amount about boxing history. Love boxing Back in the day Boxing gyms were everywhere. They were on every corner And you had, uh, like schools like public schools had boxing high schools had boxing along with wrestling Even some elementary schools had boxing and parents already know where I know where you're going with your argument here Yeah, and because of the dangers and all the stuff that's came out And so the school stopped taking they stopped doing it and today the only the difference is the differences with boxing You can't what are you gonna do slap boxing to regress that like if worst-case scenario You'll see flag football on the rise. That's the sport of football won't die That's my point. My point is for For so you have to do it this way you have to look at it this way And the reason why I think mma is going to continue to grow And boxing is going to continue to decline Right now the only places you'll find boxing gyms are poor neighborhoods and that's true You don't see them almost anywhere else and it's been like that for a little while So you have no but no schools do boxing anymore Um mma I think will continue to grow because martial arts feed into it And things like brazilian jujitsu and wrestling which you can totally have your kids do You're not afraid of them, you know getting their heads bashed or whatever And then they can continue to do that and grow and then you know eventually get into mma Whereas with boxing you've lost that feeder, uh, you know that feeder system into it now football american football Arguably one of the things that makes it so popular is the Violence, you know what I'm saying so would flag football be able to take over. I mean it's just it's an honest question I'm not I don't think you'll take over with kids It's becoming very popular actually flag football yeah flag football is an option for them to learn the game in the The dynamic of the game and actually like you know like Pull put all these plays together and see how this all works and then that kind of leads into well Yeah, once they get bigger and they get testosterone and you know, it's just such a great outlet like uh You know for aggression and for me I was it saved me man Like I I was getting in fights and being like a real asshole kid Like I really needed that so have you started watching the new season of last chance you yet? Not yet. I loved that show that I watched the other one. It's on the third season right now Yes, it just I think it just came up or at least I just found out because my buddy such a great series Yeah, no no doubt no doubt. I will never argue this in 90 million years that there aren't like massive benefits to sports for kids and especially physical sports For kids because I mean kids can get organized and do other things right they can get organized and You know play games and stuff like that but the difference with physical sports is it When you're in physical pain and I know this through exercise and I also did you know like I said to judo and jiu-jitsu as a kid When you're pushing your body physically it it tests you in a different way And so I think physical sports have incredible benefit to children So I'm not going to ever argue that there are massive benefits to Yeah, and I think I think too like the evolution of tackling like you already see how many restrictions they have on like Leading with your head and tackling like like technique wise. Yeah, they're they're changing that whole format But you know worse comes to worse like it could look a lot more like rugby Yeah, like the tackling technique is totally different. It ain't going away. It's just it's gonna have to change though I mean bottom line and that what that I won't argue. I already said that. I'm the one who believes it's going to go Fucking virtual. That's what you guys ever seen guys are going to explode and die on there That's right. Whatever, you know the point is it's it's too big bro. It's too big to fail Have you ever seen australian rules football? No, it's the it's the most manly fucking sport on the planet What is it? It's I mean, they don't wear any pads and they they tackle like Like I've like they go all in like with their whole body on each other and it's just like It's so viciously brutal. So is it football but with no pads? Um, I mean they have their own sort of tape. I don't really know the specifics on on the rules It's kind of a mix between rugby and football But um, I mean, it's I wish we could pull up a clip and show it I have a sport that I think we had a producer we could do Yeah, but then the audience is gonna get bored You know, we don't need to do that. I have a sport that I think can compete with it There's this sport and it's not very popular. It's really it's an ancient sport. It exists in italy I may have shown you guys this before But the goal is to get a ball into a goal by any means necessary That objective is already hella cool, bro They have two teams that sounds like as tech they have two teams and you can punch people in the head You can kick people you could body slam people Whatever you can do to get the ball into the other goal. That's what they that's what it is Justin this looks just like rugby it does But wait, wait, this should be like a hit reel. You can also kick the ball which you can do that rugby too, right? Yeah, you can kick it only forward. It looks like a knock on it. It looks closer to rugby than it even has the rugby poles or whatever Doug look up the Italian Uh, the no holds bar to tie in sport. Maybe that'll maybe that'll that'll come up I want you guys to see this. They beat the crap. Oh, you showed us this before You brought this up on mine for a long time ago. Yeah. Yeah. Watch this. I forgot about this, bro It's insane. Yeah, it's just like any means necessary. Yeah, it's just like It's like a gang fight. The goal is to get the ball In the other side and you got guys in there who do judo and who do kickboxing and dudes will just stop and fight It's hilarious. Look at guys are boxing off and there's not even no. Yeah, nobody's hustling No, but because it's no, it's no there's no rules. You gotta be careful. Yeah, you gotta watch out Yeah, you don't want to just run blindly on the swivel. Yeah, it's hilarious, right? What dude? I don't know that other one you showed me where they're wearing Armor and they're hitting each other's weapons fucking russia Russians are crazy. That one wins. I think so do you guys hear so I don't know I'm sure you guys got a million tags on this too, but apparently This happened in new hampshire. I think a man stripped naked Before working out. Damn it. So you took my my I had that. Did you? Yeah, I was gonna say Oh, hey, sell. Have you made it in new hampshire lately? No, that was this guy got like butt naked and goes into a planet fitness What and goes over to the yoga mats and starts doing yoga and like naked. Yeah. Yeah, and they approach him and he's like I thought this was a judgment-free zone I was like, yeah, I was like, that's the ultimate troll, dude. I guarantee you did that just for You know, oh a hundred percent. Uh, just the reaction. How did they get them out? At cops cops. Yeah, they took them. Have you dude? Have you ever had to throw have you ever had to throw someone out of the gym and you but you physically didn't want to touch them Yeah, no, I've I've told stories of having to get the cops to come get them for sure Oh, dude. Yeah, I had to get a guy out of the there was a guy in the sauna Who this woman's like, uh, he just took he's taking his clothes off So I had I walked over there. This was in selenus. I walked over to the was a selenus It might have been, uh, I don't remember which club I'm trying to think right now But I'm walking over the sauna the dude's just standing there naked looking at me through the glass door What do you do presses his pecker up against the glass? But what do you do? You know what I'm saying? He's eyeballing you Yeah, what do you what do you do if the guys are standing there naked? Like what do I say to him? Right? So I knocked on the the door because I just like boom boom like you can't I said you got to leave Put your clothes on and he goes. I'm not going anywhere. I'm like, oh I guess I'm a call for comfortable because I'm not going to physically remove a naked guy Probably one of the best ways to diffuse a fight, right? Some dude's about to brawl with you. Do you just get naked right? All right, let's just start taking your pants off. Don't try that in prison I'm getting excited That doesn't work in prison I had to remove I also had to lift someone out of the the jacuzzi I had to kick someone out of the club and they were in the jacuzzi So we had to pull out try to grab this guy's slippery ass out of the Terrible people don't realize when you run a gym You're gonna at least I don't know. What would you say the average would be once a month or once every other month? You have to call I'd say once a month once a month, right? Yeah, all your memberships are that cheap you're gonna find all kinds of characters. That's a good point That's like really good point. It's probably it was probably different for us running a gym That was I don't think it's like that an equinox We had some characters we had to deal with I've ever had this asian guy one time that was swimming laps dude And I had a complaint right about his bathing suit and I come walking in and I remember walking in And all I could see because he was doing freestyle right like back and forth all I see are these ass cheeks What was he wearing little a fucking g-string bro get a thong wow get a thong on that's a bold move It was so great. It's like hey as much I can appreciate the the outfit, bro But I said I gotta get you to put some different shorts on I mean he was really cool. He got out and left I wonder if it's the same guy, but I think to myself like what what were you thinking like it's a super public place Isn't like a kind of public place This is like lots of kids and people coming in and out here like let me just throw my fucking thong on I had to go up to a lady on cardio Because her her thong was I mean her pants were halfway down her ass. Oh, you see your thong Yeah, so I had to kind of go up to her and I'm like, what do I see? You know to her so like uh your pants are falling off Do you ever get the ladies that used to go in the pool and then they come over in the treadmill And they walk barefoot fucking dripping wet from the pool. What is that? Like what are you doing? Why? Yeah, I just had this like spontaneously awesome idea. Yeah. Yeah, I'm gonna go Yeah, I want to go walk now Damn, dude. Nothing beats the poop. Yeah dry off sometimes sometimes I very dry miss those days, man You know, you know, what's funny is you get so if you do it long enough You get so used to it that it becomes like it's not a big deal. Oh, it's not it wasn't a big deal Like telling stories. I wish I you know I know there's more stories one of my biggest regrets And if if you're listening right now because I know we have a lot of listeners that Own gyms or working gyms like started journal. I wish I would have journaled Half the stuff because I could have easily wrote a book on all I forgot half the shit dude. Oh, so many But you're right. It's like literally minimum every month. There's a story You know, if not every week there's something going on. I remember our operations manager She would just get so pissed some days like she came out of the women's locker room Just fucking like yelling because like some lady had took a shit like on the drain Oh, what is that? Yeah, like like that hole is for for whatever But you're in the bathroom. So no, that's a that's a thing right some cultures cultural thing Yeah, it is a cultural thing where they can shit in the shower like it's a normal thing Why didn't even go all the way through this pile of shit google this dug what culture what culture is No way. Yes, dude. It's a thing. I promise you it's a thing just like shitting in the shower You know like the you know how they you know, there's some cultures that you because they stand over holes And they should that that's why they stand over the toilets and they shit and they should all over the Which location was this just yeah, this was a san trisa. Really? Yeah, dude This happened a couple times. It wasn't just like a random crazy thing Well, so I've seen shit in the shower too, but I didn't think it was a cultural thing. I thought just some No, that's somebody like a dug space found a hole and then it's like Yeah, I feel like some people are just weird. You know what I mean? Yeah So here's something that I this is funny. I used to train my sales people all time and how to sell You know programs or sell supplements or you know, you could always turn a conversation to whatever And one time this lady went down because she passed out which by the way, it sounds bad But people would pass out. I don't know once a week once a week. Somebody would send to watch out Yeah, so this lady kind of oh my god. I'm fain. She's on the floor and everybody's coming to her and You know, we have to call an ambulance because that's normal and she's she's awake But she's kind of faint or whatever so my sales guy made a joke and he's like Yeah, what can you sell that lady over there over there? So all right, so I walk over there sold us some protein bars To help her with her blood sugar levels. So she does it She does it Every time we call an ambulance though the ambulance will park in front of the club And you'd see the siren lights throughout the whole gym because it would go through the the glass And I'd always make an emergency sale on my announcement Pension members of gas we have an emergency sale 15 off all apparel and we'd sell more apparel every single time Oh my god, dude Awful So, uh, I just read this another study. So check this out This was on now I want to debate this study a little bit or I want to discuss this study with you a little bit But this study comes out and it links Meal times to cancer What? Yeah, so the study says that This study says that people who eat Late at night or people who eat after I think they said something like 8 p.m Have a higher rate or higher instances of cancer Now there's been other studies that have also shown this and what they're trying to do in the article is they're Speculating why that may be the case Maybe evolutionarily speaking We probably didn't eat when the sun went down because we don't want to attract predators with our food or whatever So maybe our bodies, you know, they don't they do better when we eat in a short time period Maybe during the day We've read other studies that say eating late at night, you know, maybe contribute to insulin, you know, they kind of lumping in Um people that were worked a graveyard shift to you know and like that type of a lifestyle That's a very very good, uh question Very good point. I think they did control for that But here's the other thing that I've always I've always had a problem with People that tend to eat late at night like 11 o'clock at night That usually is an additional meal To what they've you know, I'm saying it's not like it's not like they ate like they were good They could have gone to bed, but yeah became another. Yeah, I don't think it's the same Like I don't think people who eat at midnight or 10 o'clock are eating the same food as other people I think if you took all those people and put them in a category and then really examine what they were doing I feel like I feel like it's an extra An extra meal and the decisions that people tend to make that you make at 11 o'clock at night is ice cream cereal Cookies, right? No one's getting up and cooking a chicken breast and fucking spinach at 11 o'clock So that's that's one side of the argument that I'm thinking like, okay Well, I want to look at that because uh food studies are so hard because they're always surveys right so hard to control for everything But then the other side of it is this is that you know, the body definitely has a circadian rhythm So do our organs So like when you eat food, uh, I think we had I don't remember who we had on as a guest but they were talking about how you could work with jet lag by Waiting to feed yourself Because your stomach and your digestive system and all that stuff has a circadian rhythm And if you time it right, it'll help your body adjust to the new time zone So i'm wondering if throwing that off with food is similar to throwing it off by You know having crazy sleep schedules, which we do know increases inflammation and cancer You know what i'm saying? Yeah, that's it sounds like one of those click baby shock and all that kind of things How did you come trying to correlate? You know that seems to me like it's it's it's a bit of a stretch. Yeah, I don't know man It's it's it is interesting in the big scheme of things though. I mean how important is that compared to Oh, yeah, everything else right overall diet and stuff like that I don't know I feel I don't know about you guys, but I do you guys feel better eating in the day and not eating at Night or the other way around? I actually feel better more towards like later In the afternoon and night like eating then versus during the day. I don't really feel great when I eat during the day So I'm I was just that's how my body is though. I've told you guys before that This is something that I I manipulate like they'll so sometimes you eat in the day Now have you noticed differences between the two or is it just because it's different? Well, I think it it takes more self control and discipline for me to Not eat later in the evening since I've trained myself to do that for most of my life Okay, so for a majority of my life. I was a late eater I'd eat all the way till 10 11 o'clock at night didn't matter I'd eat whatever Because again, I was always the kid who was trying to gain right so I never I would never like I would never not eat something at night if I was hungry So I ate all the way up until midnight till I went to bed for most of my life Now as I've gotten older and you know, it's it's much easier for me to gain weight than it was before Now I actually play with that so I'll restrict from the evening and play with my times and You know, it's it's challenging for me to do that But I also feel like I lean out when I do that and then I'll it's so like right now every time you change it You find that you yeah, I feel like and I feel like it's that it's Part of that my body getting adapted to that that it's working more or working harder I don't know if that's the right way to explain it or not But that's how I feel and I always seem to lean out when I do that So it seems like yeah, it seems like it shakes things up And so I will do it for a few weeks and then I'll switch back the other direction now during this this contest thing that we're doing Have you are you scheduling? Changes like that. What are you going last night was the first night that I did something like this Right. So like my last meal. I think was at 6 30, which is you know, normally I'll eat again by 8 or 8 or So now you need this morning or you need I did eat this morning. Yeah, I ate first thing So I got up early this morning and and so I ate at like 7 o'clock this morning So which is early for me So normally I will come here first and then have my first meal either right before here after we podcast first So that was different because I I changed it from last night So I'll do things like that just and sometimes I won't schedule it or plan it I'll just allow it to happen. I'll be like, oh, this will be I've got I've got what I need in Like that's kind of how I decided last night It wasn't like this plan thing like oh tonight. I'm going to cut off at 6 30 It's like, oh, I've hit my my major macro targets that I need and I'm a little I want are you tracking Yeah, I'm tracking that secret. Yeah. So this is so my I guess I should share what I'm what I'm doing This is what's kind of cool. I love that. We're everyone's doing different stuff, you know And this is what what makes me really appreciate what we've created here at mine pump is that You know, none of us I think are dogmatic about anything that that we do and that we encourage people figure out What's best for their body and here we are in a six-week competition to you know, lean out build muscle, whatever And and as much as we all agree on everything, we're still all have different strategies to what works for us And so this first week for me I think I I think I told you guys off air. I don't think I talked about this on the air So the kind of six-week strategy for me is a two-week cut two-week bulk two-week cut, right? Um, but really this first week this first week Is it really a cut as much as it is? You know cleaning my food up really well dialing it dialing everything in tracking everything So I'm kind of hovering right around 3000 calories And I don't know necessarily if that's technically a cut for me or not I won't really know that till after this week. And so right now I'm how you gonna How you gonna judge that by weight loss or the scale by the scale? So I I mean I'm pretty good at being able to look at myself I I use all these all of them, right? So I every morning and every night I weigh myself Um, I take a look at myself in the mirror and I can I can see the fact funny Last night Katrina was making fun. So now that I'm not competing, right? And it's no longer my job to like pose in front of a mirror Like I think that's fucking it's the the um, the gloves are off for Katrina So she's just fucking chabbing at me last every time you look in the mirror Well, yeah, because and so I mean when I'm getting ready for a show that's like part of my routine It's just at the end of the night after I'm done feeding all night long I jump on the scale. I see where my last kind of weigh-in is before I go to bed I hit a couple poses in front of the mirror I kind of like evaluate my body and then I go to bed, right? And so last night was kind of like the first night that I had done that since we've been Been doing things and she was making fun of me. She's like, do you have to walk up to the mirror with your arms like that? I wish I could see it. Oh god. Yeah, I'll do it for you guys because I'm a sport like that And so no what I I mean as soon as I know as soon as I get naked you do the hand thing Yeah, I kind of like retract my shoulders. I get into my position to like if I was posing on stage And she's like, do you have to walk up to the she's like, what happens if you put your hands down when you walk up to the mirror? Like I'm like, why you being a hater, right? I would never hate it before I would pay $5,000 to see Justin do that To see Justin do that. You know what? We should do a video of you teaching me. Oh god. I think that'd be great Oh god. And also I yeah, I've been stealing your Sal has this like technique with his face like he does this thing where he bites the inside of his cheek And so it looks leaner. You know what I mean? Have you noticed that? You haven't really? Yeah, yeah, you do I'm gonna try that. I didn't know that works. Did you bite the inside of my cheek? Yeah, and so I like it like Yes, you have don't lie dude. I watch you. What are you talking about? I'm this guy that's here observing. You guys think I don't see shit I see it. I don't need to make my face look leaner. Oh, yes, you do. My face gets too leaner And then it's like, like, lose feel like gaunt like that I wish we could do a fat chance for I need some of your cheese I'm gonna try this strategy though. I mean that's that's my that's dude That's the detriment for me when I get really lean because I don't store a lot of fat on my face You look at my face like god damn bro. It's a food My face gets too much. I feel like that's right when you you finally get to see my jawline when I'm 4% Are you shave the beard for sure? I will. Yeah, well, that's my gut. Yeah. Once I get halloween I'll shave the beard to see how I tell you what though That's that that test that we did that body fat test that we did as long as it's consistent I really don't care, but but I definitely think the measurements were of course Of course it was high. Give us a shit though. Of course. It was a good three probably two to three percent highs my my guess Well, it's known to be off two to four So I anticipated it to be so I have calipers at home You know, we could use calipers. The problem with calipers is that someone else will be testing it. No good. No calipers I'll test you guys. Yeah. Yeah, like damn Justin went up. Yeah Yeah, caliper testing no good for a test like this. I don't like like you said it doesn't matter as long as it's consistent Right, I don't give a shit if it read me at 25 You know I'm saying what I won't care about is what it reads when I go back there in two weeks and three weeks And for whatever did you did you guys see? Enzo's Vlog vlog. It was good. So bro. They have fucking they have a blast in here when we're gone. Yeah, did you see the video? Yeah, they're all working out with their shirts off. Yeah music blasting I know I was gonna get on about that like clean up your sweat, you know I don't want that. You know what would be a you know, it would be a cool thing at the end of this It might be fun to do uh, uh, just a group Workout like the three of us Take everybody through a crazy workout. I think it would be super fun. We should go do it in a public gym. Yeah Too many people. I agree with that. That'd be a lot of people though. We'd have to go dead time and Yeah, let's go in the middle of the day sometime. Maybe a little day. Any of these gyms are pretty. Maybe. Yeah. Yeah I feel like our place is too small for everybody. Oh, yeah, everybody in here. What am I gonna do? I'll just yeah Like somebody's left out. They're gonna have to I'll just grab mace. I'm gonna need more bpc 157 for that shit because I know it'll happen if the three of us work out and we're working out with everybody else Oh, we only have one squat, right? It's gonna be like who could live the most on everything. Yeah. Hey, how did you start that? I did so I did yesterday I did a tiny amount and it was I guess was too little according to you and then I read on You know, there's a blog by ben greenfield on the on the subject. By the way, I don't recommend anybody use Bpc 157 it's a research chemical. It's still Uh being studied. I don't recommend it. What's our actually enzo came in the other days like should I use like no, dude I'm not gonna fucking tell you to use any of this stuff Crazy So but I did use it. You're fucking 12. Yeah, and I'm I'm pretty sensitive to how I feel about certain things now. Here's the deal I did a lot of read. Did you do a lot of research on it to see what other? No, no, I did No, I mean I trust I trust ben dude. I read I read all of ben's article Ben's done everything to himself. I don't know if you should trust him. That's not well I was already so he's already been recommended to me by Ben picolsky by Pro if I have BB bodybuilder, right, right? Yeah, but I again, I also I also trust ben ben's a smart guy does his homework does his research like he's He's on the holistic path right now. Like I read ben green of ben green fields I also had jordan shallow So, you know all people that I trust so I've read so I've read some more stuff on this and there was some It may affect the dopamine and serotonin systems in the body And they think that may be one of the reasons why it helps the gut But some studies show that it dramatically increases tolerance for amphetamines in mice And I think it may even help with opiate withdrawal Nonetheless, there are more effects than just the ones that You know, we've been talking about which is help your body heal and repair and this and that So I don't know yet, but I'm very sensitive to certain things, right? And I've only done it twice And I felt a little irritable afterwards. Like I feel a little bit edgy afterwards. Do you notice anything like that? Not at all. I so far I've felt you don't notice anything right after that's my like constant state of mind Yeah It's it's been nothing but positive things for me like besides the pain relief or whatever on the healing Do you notice any changes in the feelings? No, nothing negatively for sure if anything I feel positive like it's but I think part of the I think that's just a feedback loop of me feeling better. Therefore I feel good then I feel positive, right? So I don't I don't think it's giving me energy. I don't think I feel stronger. Are you doing it every other day? I actually haven't done it now since we've started the the six week thing So I wanted to make sure you know when after I whipped the shit at everybody that I can say I didn't take anything So I didn't want to I didn't want to hear anybody. He's doing it. It's actually okay right now It's actually it's it's and that for me. This is what sold me on this is You know, it's one of my eight months or whatever that I've been dealing with this And I told you guys that Not a week had gone by where I hadn't had a day or two where it just felt like someone is sticking a blade in My Achilles. I mean just fucking painful enough to make me limp the next day and just want to be off my feet Where since I've taken the the cycle that I've only done I've only finished one one job. Yeah, one little bottle And I five milligrams. I feel significantly better than what I did interesting. Yeah, I don't feel a hundred percent But I do feel significantly better. I have not had a day since then Where it has felt like that and while I'm also in the middle of increasing my need So before I kind of had like this threshold of As long as I was doing below 10,000 steps, it really didn't bother me If I had a day or two back to back of Above 10,000 steps. That's when I would feel that kind of like someone's stabbing me And I'm averaging 10 to 14,000s of 10 to 14,000 steps A day now. So and I haven't had any no problem. No problem. Oh, that's great. And I just did my first so Any changes to nail your nail skin anything like that? No, I haven't noticed. Yeah, I haven't noticed anything like faster nail growth No, like like with hgh like yeah, I'm just trying to connect when I when I was that was a very obvious thing for me when I was taking hgh Oh, no, I was clipping my nails every like three days. Oh, wow. Yeah, that was crazy. So that was hgh though I don't feel that so I felt all those things before and Taking plenty of things. No, this is this is a lot of fun because we all have We all have our things that give us advantages and things that give us Disadvantages and we're all doing things a little differently and look at the end of the day I You know, I do want to say I feel very grateful for being able to do something like this with guys like you guys um, you know, uh self-aware Uh disciplined individuals we get to see each other every day talk about these things There's no mal intent. It's a it's a lot of fun and really at the end of the day And I want to be totally transparent the reason why we're doing this is We've talked about this many times And that one of the ways you get people your audience excited about Working out and eating ride and following programs this and that the other is you do a contest And it's just this is just old marketing old advertising, you know, 12 week challenge five week challenge You know sign up for whatever and we knew that we don't want to do that necessarily with our audience and say Hey sign up for this challenge and pay 50 bucks and whatever But we did say hey, look if we did something for ourselves Other people would probably want to jump on it would be a lot of fun a lot of good energy We could make fun of each other which we do anyway. We might as well do it in a constructive way Um, and it is you know, like I said, we have our own. I mean adam's coming just getting his hormones to come back Justin is doing an elimination diet, which is going to make it hard for him to Progress necessarily aesthetically, but his health is his priority and I've just been consistent. So for me I'm not getting into this decondition. I'm already being consistent. So the changes may be hard for there So we have our disadvantage. We have our advantages at the end of the day Well, according to your body fat percentage, you're not that much different Hey, I'll tell you what you take a group of people who haven't worked out And you take a group of people working out for five years you're training for six weeks Who's going to make the greater change? Yeah. Yeah, I think it's I think it's important too though that people I mean my body's gone to shit Mainly because the hormone my hormonal changes, but I haven't stopped training. I mean your training's changed Well, yeah, the volume significantly my volume is increased significantly When I was when I was going through the hormonal thing it was all about my health It was like right I couldn't come in and hammer my body No, I could tell the biggest difference in your workouts I could tell that you were feeling better by your workouts Because your workouts before were rehab your workouts now or or I'm training again. Yeah. Yeah, I'm training again And I'm not even at my stride. I mean I was joking, but I'm half serious about like You know, I haven't even hit the fucking rock music yet, dude Like once the rock music comes that's another level for me Like I and it's it's funny But this is a thing I do like I really do this when I was getting ready for shows is And it's and it works really well for me And it's it keeps me in the right mindset like right now I'm not supposed to be Fucking hammering hard yet. I'm not ready for that yet Like it's and I need to progressively slowly get there as I start to Increase volume over the next six weeks And so I even changed like the the tempo I'm training I changed the music that I'm listening to and it kind of keeps me It's all a mindset Yeah, it's also why I don't like working out with other people because that all gets thrown off I get I pick up your energy, you know what I'm saying if I'm working out with all these youngsters or you guys Whatever your energy is I might I'll bring myself up to that Whereas if I'm by myself, I'm I know what I need to do. I know what I need to work on today I know at what level I need what intensity level I need to bring today And I want to bring it right to that nothing more nothing less the perfect amount. Yeah Strength First question is from chris henry 101. What is the best way to fix muscle imbalances? Good question find them first Yeah, so when you have so a muscle imbalance really is it's a term to describe A recruitment pattern or the way your body moves. Let's just let's just Let's make it as easy to understand as possible So I think sometimes when we talk about recruitment patterns and imbalances people get a little bit confused, right? Because it can sound a little too technical Really, it's just an imbalance is your body is moving in a way that's not optimal for long term Joint health and mobility. That's all so your shoulder Can move a lot of different ways for example and one way or maybe a variety of ways are ideal in the sense that Moving in these particular ideal ways Reduces wear and tear on the joint, you know, you have the best range of motion the best control And the lowest risk for energy. Uh, excuse me injury. So that would be considered A an ideal muscle Recruitment pattern or ideal movement now things outside of that Are less than ideal and you can get worse and worse and worse and worse to the point where You can move so poorly that you can hurt yourself the first time or you can work You can move just bad enough to where You just start to develop chronic pain and this is one of the most common forms of pain where clients would come to me and be like, you know My shoulder has been bothering me for the last few years. I'm like, well, what did you do to it? I don't know. It just kind of bothers me in the morning. So it's like one of those like they don't even know what they did to it It's just moving in a way. That's not ideal Now the best way to fix it you have to identify what The ways that it's moving in the wrong way And then you have to send a signal that overrides that by moving at the right way more often than you move at the wrong way That's that's something people need to understand So what I mean by that is if I notice that your shoulders are really far forward and that's why you're that's one of the main reasons Why your shoulders are hurting If you just train with me once a week and I focus on bringing your shoulders back It'll help a little bit because I'm strengthening the opposing, you know movement or whatever But really to change a muscle imbalance or or recruitment pattern. I have to I have to move you and you have to be able to move properly more often than you move improperly It can't just stop at the workout You need to address that all day long. That has to be something that you are conscious of You know as you as you do any movement as you lift things as you grab things Like you just have to be more conscious of how to adjust and You know real-time, you know, pull your shoulders back and and understand, you know What retracted position in depressed position feels like and so you can always come back to that Sort of homeostasis where we want to be in good alignment. We want to be in good postural position So just understanding, you know, where to start is is the most important thing and then now, you know, the movements that require like understanding like what's the most preferential way to lift things and you know, which Which mechanics are going to do, you know, the best there like I think It's it's definitely an educational process because I think people People kind of go through lifts Mindless sometimes and so that you know, and this develops A specific type of a pattern where I'm I'm in a shortened position, you know in my elbow Where, you know, now I'm I'm heavily relying on, you know, my biceps to do a lot of lifting with this Whereas I don't need that. I don't need that. That's not preferential But that's the way I've always done it and now it just compiles and this becomes something that becomes a problem Well, the bottom the bottom line is that we all have muscle imbalances. Yeah, everybody has a has a muscle Nobody fucking walks around in the anatomical position all the fucking time and is balanced is perfectly balanced the way so That's the first so don't freak out when because this is also like a Scare tactic term that a lot of trainers will use on clients. Fuck. I used to do it all the time I mean, there's You know, it's very easy for me to watch the way somebody walks or have them squat and just fucking Pick them apart on all the things that aren't firing properly like when they move So it's it's not something you need to freak out about but what I tell clients is like, let's Let's address the ones that are the most debilitating, right? Let me find that let's let's look at the areas that are potentially causing pain So most chronic pain is a result of some sort of a muscle imbalance So if you've got knee you didn't have knee surgery, but you have knee pain out of nowhere You have low back pain or you have shoulder pain or you have neck pain like if you have chronic pain that you've had for some time It's because of a muscle imbalance that you've you've got to address And this was really the motivation behind prime prime and prime pro is We knew that every single client no matter if they were some super athlete or just someone trying to get lean Or someone trying to build muscle that the real pursuit started with okay Let's figure out how poorly these people move and let's address the big areas that we can improve upon that And incorporate that within the routine. So that was really the motivation behind prime So in there is a zone test where and and it's We try to make it as basic as possible so the average person could come in and learn There's there's three movements in there that we think are extremely important You know, you have a wall a wall test where you're raising above your head because obviously in your life You're going to grab things from a cover and lift things above your head And that's put you in a very compromising position if you lose that mobility in that range of motion So we have that we have the squat and then we have a rotational Test in there and all three of these things are probably the the biggest Areas that you need to address first because we could say here and nitpick every single inbounds On a body but first address the ones that are probably causing Chronic pain first figure those out and that's what prime was for So if you don't have prime and you're asking this question That's got to be an investment for you. And the reason why we're recommending prime is Mainly because I mean we're talking generally about imbalances, but It's very individual The way that I would correct an imbalance on one person can be very different From the next person even though they may have the same That's why you just can't answer this like you both have Yeah, you can't you can't just say like oh exactly right two people with shoulder pain Could have two different things that they should yeah that they should be working on or addressing so Hence again the the whole idea a lot of times It's just a matter of like you haven't expressed those types of movements And so your body's been sort of prioritizing a different way to do it which hasn't been benefiting you quite as much And so we're just trying to expose that and like show you like How to like align your body so that way now You know, we may be able to alleviate some of these pains and some of these One of one of my biggest regrets Since we've started a mine pump was not Was not documenting my process better Because I think um dramatic change. I don't I don't think people realize how in mobile I was and how many issues I had mechanically That I addressed over the last two and a half years or so And nor do I think they really understand how much work and effort went into that that wasn't like a Oh, let me follow some of these prime exercises and just do them a couple times before I work out or whatever you Worked on your squat for a year. Yeah. Well, it was every day. That's what I'm trying to say here Every day multiple times a day. That's what I see when I recommend correctional exercises to clients It's it's not this is what you do, you know, two or three days a week It's here's your five to ten minute Correctional exercise routine that you do two to three times every day Yes, because that's the only way to really because you gotta understand what it what a default pattern is Okay, let me let me explain what that is when you get up to walk The way you walk is your default pattern of how you walk Nobody walks and thinks of how they're walking if you do that's that's a lot of anxiety, right? You literally are up and you're just walking and moving. You don't think to yourself like right step, you know, right foot forward left foot No, you just do your walk. That's your default pattern now. Imagine if I told you you had to change the way you walked Well, it would take a lot of practice and it would take a lot of practice frequently To the point where it becomes your new default to where you could get up and then walk without thinking And now you have a different way of walking enters you subconscious. That's it. It becomes your comes your pattern I mean just yesterday. I'm like I'm thinking back to yesterday just just to give people examples of You know, yesterday I I trained legs So of course I did my 15 to 20 minutes of priming before When I first wake up in the morning a lot of times I'll get down and kind of say good morning to my dogs I automatically hop down into a full baby position type squat And I sit in that position retract my shoulders a few times and squeeze puff my chest up sit up right in that position I then rock to my left. I rock to my right I sit there and do kind of a combat stretch from the baby position And I spend about five to eight minutes in that position when I first wake up Then I do that and when I'm training then I come home later on the day And so I find all these little ways Throughout my day to to get into the the proper posture that I need to be in and get comfortable in this position that used to be Uncomfortable or unobtainable for me just a couple of years ago And it's still to today and so the only difference now like it was like painful You know work and like trying to train myself to keep doing it now that I've got the mobility now I just got to get myself can continue to get back down in that position all the time So I've I'll sit we'll be watching tv. We do this all the time we're podcasting some people don't know this But sometimes, you know, well one of us will rock down because these mics have adjustable swings on them And I'll sit down in a squatted position and you don't even know it why we're on there on the Show and I'm sitting down in a baby position and I'm just kind of working working my ankle mobility working my hip mobility So it's and I get this question a lot like, you know, how many times do you do this or what's it's like? You do this all the time all the time. Yeah, you can't do it enough It's a bad you have a bad pattern right now. We needed to correct it Like sa was saying it's like you're trying to like you I get hairdressers I used to train a lot right and they they got this really bad forward shoulder. Well, fuck man. They six hours a day They're cutting that's the position. They're in yeah, they're in that position. So I'm trying to counter that Well, I'm if I'm gonna try and counter it one I want to I want to be spending either as much time or building as much load the opposite side You're gonna build a lot of strength and a lot of muscle Going the opposite direction, but you still have to change the pattern which requires lots and lots of frequency Right lots and lots of practice lower intensity. So here's the thing too when you're building muscle and strength It's higher intensity when you're changing a pattern. It's frequency with low intensity. Right. I'm not trying to yeah I have no bad. I should get good good points out because I'm not when I'm making this. I'm just my body I'm just moving my shoulders back trying to hammer yourself. I'm not I'm not even using bands half the time Half the time. I'm just doing my own body weight. I'm just Training myself to pull the shoulder blades back and to sit down in that position You don't even need to really stress it. No now add Justin made a point Earlier about how when people go and they just work out And don't really pay attention to technique and whatnot, you know, this happened a while ago It used to be different a long time ago When you would go to a gymnasium because that's what that's where the word gym comes from they were called gymnasiums The the concept of working out didn't exist. What you were doing is you were practicing skills It wasn't the goal wasn't to go and get sore and sweat They didn't understand your burning calories. They didn't understand You got a sweat and you know all that stuff what they or at least they didn't make that the the primary goal The goal was You're going to go and you're going to practice, you know Your hand stands or you're going to practice your deep knee bends what they used to call them Or you're going to practice the rings or whatever vertical climbing. It was all about skills Today the way we understand exercise today is all fucked up. It's all wrong The idea now is not to go to the gym and learn skills and perfect skills It's to go to the gym and get sore and sweat and so skill and calories skill and technique don't even matter anymore I you see this most prevalent in running running is the best example of what i'm talking about Where people every day people do this every year, right? Just fucking run to run their body Yeah, they get it like trying to become a better runner. Yeah, they're like i'm gonna lose weight Oh, I know what to do I'm gonna start running and then they just go and run and these are people who never run And so they just run terribly and they have bad biomechanics And they're carrying an extra 20 to 30 pounds on there, which means they've totally changed the way they walk or run from the 30 pounds before that so that's why i'm so glad you went that direction sal because We do get a lot of flak because we we talk so much down about cardio and running and this is why right here This is the reason why not because it can't be great not because it's not good for some people mentally It's not about that It's that majority of people that choose to go out and run to lose body fat have no business doing that No, they never run they never run now. They're gonna go run to work And they're compiling on these imbalances and and they're you know, eventually they're gonna run into a wall Or it's either you know, it's pain or it's like injury or you know something's gonna Yeah, like wear and tear on on the ligaments and the joints So well my point is they get up to go run and the goal isn't okay You know, I want to lose weight. I want to use running to lose weight So i'm gonna go outside and i'm gonna i'm on a higher coach or i'm gonna watch videos and i'm gonna perfect How I run that's not the goal the goal is i'm gonna go run until i get really tired Yeah, so there's no emphasis on skill or technique and if there is an emphasis on it It's like second or third first is i got a sweat and i got to start to get a breath hard Right and so people are treating the gym that way now in the early in early in mind pump You know days we used to hammer on crossfit for this Although they've made more of an effort now to perfect technique But early in the early cross the days you see a lot of gyms where they just here. Here's a snatch. Here's a clean. Here's a you know Squat do them for for time and do them for fatigue They were treating it the same way people would treat running where it's You know, the goal isn't the skill and the technique the goal is I got to get sore. I got a sweat and I got to get tired No, when you go to the gym, especially if you're new to intermediate This is another reason why I don't recommend people hammer themselves with super high intensity Besides the fact that it doesn't really give you better or faster results for most people Besides all that for the most part if you are not experienced and you push yourself to fatigue The first thing to go is a good technique. See you later skill Yeah, your technique is out because your body is just trying to do what you're telling it By all means necessary. You don't have good technique to begin with so in order for you to have good technique You have to be fresh. So now you're making yourself super tired Your goal should be to go to the gym perfect the skills perfect the techniques once those skills and techniques become Hard wired, right? That's the loudest signal now Now you can push yourself to get sore and to sweat because now you're going to fatigue And your form is going to be good. And so that was a very good point You made jesson because that's what we see a lot now today when people go to the I don't know anybody that most people don't go to the gym and think You know, oh, I'm new I want to sign up. What are your goals? I want to learn how to really do a good squat I want to perfect the bent. No, no, they say, oh, I want to lose weight. I want to sweat The only time I see that is if it's somebody who's interested in competing in like powerlifting Right, that is the only time and I wish more people would train that I Let yesterday I was squatting next to this old man that was You could tell was either competed in the old back in the days or was competing now It is and he was squatting like I don't know he worked his way up to almost 400 pounds But I I just watched the way he was trained I actually walked over to him and complimented his squat because it's just rare that I see someone just To work out that way. Yeah to just the the way he was addressing his mechanics versus Just trying to get through the workout and push through you could see this guy really cared about his technique Gave himself good rest periods. He was paying attention to his form Like it's just it's so funny. It's rare to see it so rare to see it that I feel compelled to walk over And and compliment me and I appreciate that. Yeah. Yeah. Nice work, dude I'll show you're doing I tell you what I bet you if people Prioritized technique and skill and they went to the gym and treated it as such I bet you that alone will help people Modulate their intensity properly that alone, you know what I'm saying like because one of the biggest problems with beginners is You're working out too hard. You're not working out enough You know, but I think if people went and perfected their skill that would kind of control it a little bit Right intuitively even if you get into a rest period, you're just gonna know like based off of like, oh, wow I can't maintain this position. I gotta rest. I gotta rest. Yeah, and it's it that way We're not like prescribing like a minute early, you know forever It's like that's totally arbitrary. Yeah, who gives a shit. It's just like you you lost form You lost technique. You can't maintain, you know, your posture positioning. So stop Right Next up is zack x edge Order your feelings on using some hyper palatable unhealthy foods in combination with a well-rounded whole food diet As a tool for overriding appetite when the goal is gaining weight and adding muscle Oh, I like this question. It's a good one, right? Um, I've been there I know what this is like to try to push your body to gain muscle and gain weight and your appetite is just It's just fighting you. You don't want to eat anymore And so the one of the tricks you do Is you pick foods that are hyper palatable, which is just a fancy term for Really fucking tasty something really salty or something kind of sweet. Yeah to get yourself to eat more. Now. Here's the deal I don't have a problem with this as long as you're not you don't have like major dysfunction You don't have a horrible body image issues because you should probably address that first, but here's the deal exercise uh and eating I think The overarching theme should be good health But then a little bit outside of that is look, I like to push my body for maximum performance Or I like to get super shredded for the summer or I like to you know Build as much muscle as possible within this period of time when you're pushing your body to those extremes You're going to have to figure out ways to override certain things You're going to be working out harder Than is ideal for proper health or you're going to be eating more or less Than is ideal for you know proper health or for for overall good health And so I don't necessarily have a problem with this But I do think that there's a way you could do this that's healthier Than others because the way I would do it when I was a kid is I would reach for literal garbage food like literal like ice cream Candy bars like any way I could get calories max or whatever. Yeah any way I could get calories I would and I would be like oh this is cool because I got all these extra calories I'm gaining weight really I would just gain extra body fat from that or water weight There's healthier ways to do this. I think you can make healthy foods more palatable like You know if you want to add carbs, you know white rice first of all Typically it's considered a hyper palatable food for most people I could eat a lot of it But you could try adding butter to it. You could try adding soy sauce to it You could try adding salt and butter to potatoes. You could try seasoning meats You could try adding, you know, if you don't have a dairy intolerance a great way to add calories is to drink Whole milk with a meal instead of you know drinking water with your meal Those are some tricks that I used to do that, you know, we're better than the Grabbing the candy and shit like that. Yeah, I really like this question because there's There's this like, uh, you know the way the spectrum looks like is you have You know, I'm trying to I'm trying to gain like you're trying to push your body Um 10 20 30 pounds beyond where it really kind of wants to comfortably be Either north or south I find is just as challenging like I've I've pushed myself 20 pounds plus maybe 30 pounds even over where my body wants to be as far as size wise and I've cut As hard as 20 to probably 30 pounds lower than and and both I think are equally challenging Right. So when I'm when I'm cutting like crazy, it's obviously I feel like I'm dying I'm starving my body wants to eat all the time all I'm thinking I'm dreaming about food Because I'm in such a calorie restriction and I'm so low a body fat And so it's it's amazing how we have these natural regulators that the body kind of tells you like hey asshole like This is not a great healthy place to be there now that being said You know to each their own it's your body and if you want to push those extreme levels Who the fuck am I to tell you otherwise? And so but yet at the same time too when I push these limits I'm trying to be as healthy as I can knowing damn well that I'm not that if I was just being healthy I would eat when I was hungry and eat balanced and train like I'm supposed to But I'm pushing the limits because I want to because it is my body and I'll do the fuck I want with it So when I do this like when I'm going and I will do this during this time when we go to a the two week bulk Is I'll figure out where my calorie intake is and let's just say Hypothetically I find out that like my happy medium is right around 32 to 3400 calories where my body kind of maintains So I want to be in about a five to a 700 calorie surplus when I go to the gain side of that And so I will eat just like I normally do on a diet where I'm leaning down The same types of foods that I'm rotating through and and choosing from as far as whole natural foods And then when I get to my target, that's where I'll add like a cheeseburger That's how I'll I'll enjoy something like that in the diet where it's macro friendly I'm getting some beneficial things from it. It's also super palatable for me and I can eat a cheeseburger Even after I've had a chick if I just add chicken thighs rice and spinach An hour and a half before even if I'm not really that hungry I can find room for a cheese a cheeseburger And so that's how I use these you know hyper palatable foods to help push me into the Surplus if needed now if I'm Some days I'm fine I can get the goal is always to get it through all whole natural foods But I also know what it's like to be on the gain You know and trying to gain for a while and at one point especially as you start to build muscle because Yeah, just keeps going up. I mean I I reached like reverse dieting, you know, and you just keep doing Yeah, I mean I reached a point when in during the competitive Year like it was this last the last one that I did when I was at the pro level And I'm walking around it in the high 230s I was eating 5 000 calories And that's just it's 5 000 calories day in and day out a fucking white rice and chicken thighs Is just impossible. It's just not going to happen without the cheeseburger every once in a while in there or enjoying an ice cream You're pushing your body to a pretty right. I'm I'm way beyond the the the healthy ring This is where I see the main benefit of and probably why small meals became popular with bodybuilders This is where I see the benefit of that like I had to do this Yeah, yeah, if you're if you're you know, I'm imagining this kid right now Is probably somebody who's got a fast metabolism ectomorph Wants to gain weight finds it difficult to gain weight finds it difficult to eat enough to gain weight This is where small meals may may benefit you because if you're trying to eat, you know 3 000 calories a day or 4 000 calories a day and you're eating three meals Yeah, that's it. I got 1200 calorie meal each time By the time you get to dinner, you're going to be like, oh man, I don't want to I can't eat all this food So this is where I think eating small meals But it makes it easier because you're not stuffing yourself three times a day Now here's a strategy that I found that I found to be very successful rather than eating Balanced three meals a day. I always find it really easy to eat carbs So I find it like if I'm even if I'm full I can eat a bowl of white rice no problem So something that I would do is if I know that this meal is going to be 1200 calories I'll eat the protein the fats and the veggies and then I'll wait an hour and then I'll eat the carbs by themselves I can always do that no problem when I stuff it all together in one meal That's where I'd find like oh man, this is too much. Oh, that's interesting. I've never tried that. Oh, and you know what? Here's another thing Added benefit that I've learned from this and you can find this in Chinese and Ayurvedic medicine Is that combining starches with fats? Um, they they typically recommend against it for digestive for digestion. I found this to be true When I eat the white rice for protein synthesis, it's the opposite though, right? That's what they say But if I feel like it's splitting so many hairs, you know, right? No, I mean, I think it's a cool And that's another thing because I can eat a bowl of rice by itself Like who cares if it works at the end of the day for you If you find that strategy works because for me that was the hardest thing about getting the 5000 calories was like Good luck getting that in four meals, bro. That's that's 1200. That's 1250 a fucking meal That's a for for four meals You know good luck not spreading that out and that's what I had to do was that's like 800 calories six meals or something like that Yeah, and so that's where all these protein shakes kind of come in right and they make them super sweet and So I did this the other day, you know, I had a protein shake the other day right after my workout And I know that we we don't advocate you doing that right after an intense workout within the first 30 minutes Especially if you have gut issues, but here I have I'm I'm behind on calories right after I work out It's really easy for me to pound a liquid drink and then by the time I get home shower I can now have a big meal that's 800-900 calories, and I'm okay. Whereas if I I don't think about it I could easily just go home Which is what I normally do when I'm really trying to lean out when I lean out I skip that that shake or that meal that would be right there And I try and stretch out the time before I eat But when it's the opposite when I'm trying to build I'm using anytime anytime that I feel like I can eat. I'm going to eat That's how because it's so hard for me to get that calorie intake now Remember that you know when we have this conversation like there's there's a difference when We recommend and we talk about things about health And then when we talk about when you're looking for you know performance or aesthetics or pushing limits and goals There's there's different you're going to break some of the rules Yeah, because it fits for health I would just tell you to listen to your body if you're trying to force feed yourself That's not ideal right But if you're trying to gain muscle and you want to push your body outside of a particular Like you know, here's the deal my body if I just listen to it and kind of you know Eat the way my body tells me to and train the way my body will sit around 187 pounds And I'm relatively lean my body will sit around 9 or 10 body fat. That's about it if I want to get up to 200 pounds I have to push it a little bit and that's just you know That's just a decision that you you're going to have to make but the mistake that I see to with That I made as a kid that I I understand now was I used to use that as a justification to eat whatever the fuck I wanted to and it Never resulted in a major. I mean, I would put weight on and so in my head I thought I was doing well because I'd see the scale go up But then when I turned back around to lean back out, I would be like the same person again I'm like, what the fuck did I do all that for so don't use it as a An excuse to eat what the fuck you want Target your healthy foods your whole natural foods first And then if you need to use a you know highly palatable food to help push you over there I I do recommend that and by the way if your metabolism is getting so amped that you're finding yourself having to eat 4 or 5 000 calories do a little cut Put yourself on a cut for for three weeks or four weeks. It'll you'll lose some body fat. Yes You're not going to gain muscle. Yes, but your metabolism will will adapt downward a little bit And then you'll find that you'll start gaining again when you go back to eating your 3 4 000 calories Next up is sprickers When will we see reverse dieting enter the mainstream any guesses about what bullshit supplement will accompany this event? I don't think it'll ever enter the mainstream because I don't think this is a problem that the mainstream Has to deal with Yeah, I don't think this is what the I think the mainstream does have to deal with this They don't they don't give a fuck about it. Well, what I like the average person You know I'm thinking like people that I've had to coach and work with reverse dieting or ones that have really restricted themselves Done the crazy dieting. I don't know if that's necessarily going to enter the mainstream But if it does and if there is a supplement company that'll accompany it The way I predict it would look is it would be A powder meal replacement powder And what they would do is they would say eat like you normally do and then this is the powder you take for week one This is the powder you and then slowly they'll increase your calories. Oh, wow Just to map it all out for you. Oh, that's actually brilliant. Yeah, that's actually but maybe we'll do that. Maybe That'd be the only way. Oh, no, it makes that means it's your proper dose of calories, right? No, let's be honest I mean, that's what I guarantee that's what the the market would demand or want They want things as simple and easy as possible. I don't want to have to count my calories attract that so you're right Like here you go. Here's your shake and basically over the course of you know, eight to 12 weeks It's a basically a hundred to 500 calorie bump in the diet. That makes a lot of sense Yeah, I just because it takes all the guess honestly if that was the case. I think that would be A better choice of a supplement to do that. I think that's kind of a clever smart a smart thing to do What I what I won't be a fan of is like what we see with like the all the fasting protocols that you see now with all the branch chain of amino acids and the You know the anabolic fast. I haven't seen that kid pop up lately. What's what's going on with that guy? Have you seen him in a while? No, I either one of you guys fizzled out. Yeah I remember that was I haven't heard anything from from that side. I haven't looked over there in a while But I could foresee them maybe also and this would be more to them like the bodybuilding crowd is uh because here's one of the The biggest obstacle that I encounter when I try to reverse diet someone Is but I'm going to gain weight and I tell them what you're going to probably gain a little bit of weight when you reverse diet So I could foresee maybe a supplement targeting them and saying hey While you're reverse dieting take this product It'll minimize any fat gain and maximize the metabolism boost And so what they'll do is they'll put in that supplement Fat mobilizer stoop, you know like carnitine And lipotropic lipotropics, you know that help the liver You know process or burn body fat and by the way, this has been around for I've seen this in some iteration Over the last 20 years probably about five separate different times and so they're throwing lipotropics like certain amino acids and certain Things that help the fat the the liver metabolized fat and while you're reverse dieting This will minimize weight gain and help you speed up your metabolism to just help the process I could see some bullshit like that If I didn't if I didn't have any integrity, I swear to god I'd be on the on the board Of some of these software companies coming out of all this insanity, but you know, here's the thing with reverse dieting I mean reverse dieting I think needs to be or should always be combined with Resistance training because I I do see people talk about reverse dieting without that. Yeah, that's just stupid Yeah, just just slowly increase your calories and don't change your activity level I've seen people Not emphasize the that you need to send another signal or send a signal to the body that you want to build muscle and strength You know what I mean? I've seen that they haven't even said that they just said oh, this is all you do You just reverse diet. Oh, that's ridiculous Yeah, because I feel like you have to because if you have to you need those calories to go somewhere Yeah, they're not gonna magically just increase your metabolism. They need to go to work You know, I mean you will get a little bit of a metabolism boost just from increasing your calories, but not much Um and it would make sure you're manipulating leptin and ground and stuff like that So you're going to see a little bit of a boost and benefit from that But as far as you know long lasting like you're going to need to put some lean lean body mass on Ideally the way you would you would do this is you would if you're a Decondition like inactive person and you want to lose a lot of weight Is I would the way I would do it as I'd say don't change your food intake at all Start lifting weights after about three to four weeks when you start to see strength gains really come up Then slowly increase your calories Then when you get them to a point where you're comfortable dropping them by about 500 to 700 And you know that that new Amount is something you can live with now. You're ready to start diving You know the hardest thing that I had with clients that I had to reverse diet is is the discipline to stay Stay true to the whole foods and good food because typically somebody who has has to reverse dieters Fuck their metabolism up is a classic bench starver They bench hard where they eat garbage foods and they just fuck it They're off the off the wagon they eat whatever the fuck they want And then they you know have the purge mentality where they don't eat anything. They starve starve the body so If you could just get those people to just Eat whole natural foods whenever you're hungry like so this is what I tell reverse diet like don't restrict Yeah, we don't even need to get really crazy about calories and how much to move because people start asking questions like that Should I move up 100 or 200 and it's like too. There's so many variables for people What works really well is Resist the urge to want to go eat fucking garbage Like you've probably done in the past when you feel that appetite start to kick up Feed the body whole natural foods and weight and strength train like you said because you'll be strength training And if you're sending that signal to build muscle It's going to want to and you can go ahead and keep feeding it But feed it good whole natural foods like stay away from The process hyper palatable type of foods in the garbage because that's where they get in trouble is Trying to fit that into their macros along with their reverse diet like get away from the Let's try and follow a macro profile and fit the types of The foods that I want to put in there because it comes in a wrapper and it tastes good And it's part of my lifestyle get that the fuck out of the diet Eat whole natural foods feed the body when it tells you that it's hungry and strength train And you'll it'll be it's crazy. The body will just the body will naturally tell you when it needs more calories We should we should document a nice reverse diet after the six weeks after our six weeks Yeah, that might be kind of a cool thing. I have to do one Justin I just say Justin would be the cool one because for me it won't make a big difference because I'm not going to do a And I'm doing a hard cut. Yeah, I'm going two two two. So it's like I'm I'm going right along. I mean, I'm doing I'm ramping it up. Yeah to that. So it's going to be a pretty hard cut Yeah, you will be a cool one because you already you've already expressed that you're not hitting a lot of calories right now It'll be interesting when you start reintroducing other foods to see if you have any reactions to You know anything right Next question is from my fit food diary What are your thoughts on the keto community's use of keto products like low carb breads or other keto versions of commonly carb dense foods So there's two sides of me that have different opinions on this The one side of me is can we just find out that bread was keto? Yeah That keto Okay, that's right One side of me, you know says oh, this is cool. It's going to make it easier for people to Stay within the macros that they want and all that stuff the other side of me is a purist And this is the side of me that the same opinion I have when I look at the the burger patties that are for vegans Or the sausage, you know, that's for vegans. It's like tastes just like chicken. Yeah, it's like, okay You have taken What you're doing is you're you're creating a chemical shit storm or a highly processed food to fit within your nutrition Profile or whatever this new diet is Yeah, here's the way I look at like It's they're trying to it's like they're trying to you're trying to go keto But you don't want to be keto A lot of the benefits of going keto for people who find benefits going keto And I want to make sure I say that because it's not for everybody is the avoidance of These types of foods and I do understand that they can make You know bread like foods that that will fit within but the in order to do that They have to the market just trying to fucking feed into your guys is feed into your weakness Yes, it's just a market trying to make money off of you. It's like because they know that they know a bunch of people that are restricted Cookies. Yeah, that and that is part of the reason why I don't like all that stuff, dude It's like it's don't follow that then follow a diet that's more realistic that you can actually follow or Who gives a fuck if it knocks you out of ketosis for a day because you had a fucking sourdough bread Eat it every once in a while. Yeah, enjoy it like it's because I hate the like we have to follow this Specific diet like you don't have to follow the keto giant diet Just to a tee like you don't have to do that unless it's a medical, you know reason, right? Exactly. Yeah, there's exceptions to every rule But my point is most people that are doing the keto diet right now are doing it because it's become popular over the last three Oh my god. I just heard where was I? Oh, I was in Napa keto right now I was in Napa and there was a woman doing the wine tasting or whatever Obviously doesn't understand what keto is And they're giving the you know the the the samples of wine and the guys, you know, they're handing out like bread and cheese and stuff Which is like keto friendly. She goes no, no, I can't have the bread. I can just have the cheese I'm on a keto diet and I'm she's like a woman and they're like She's like in her fifties and she's doesn't look like she's ever worked out and Jessica And I looked at each other like whoa, does she not understand what keto is because she just drank three glasses of wine You know say I'm like you're drinking grape juice keto friendly That's the problem that I have with these diets is they they talk about things like that People don't really understand the science behind it of like what is it really supposed to be doing for you? And then they can't they combine it and I've told you this I've ran into this more often than the other way It's rare. I meet somebody that really understands keto and falls it probably it's more common That I meet somebody who's you know following the keto diet quote on quote for Four to five days of the week and then on weekends they enjoy themselves And it's like you're giving your you have no idea you're setting yourself up in a way Way shittier situation by doing that then like living in a very more balanced lifestyle every day of the week versus Restricting when they go off they go off. Yeah, you go off and then your body you start you get that little bit of carbohydrate You got three glasses of wine and now the fucking Thank god this waffles keto. Yeah, I'm gonna tell you I mean like again if Bread exist bread was invented with grains bread has always been made with grains So and grains are definitely not Keto they don't work with keto. They're carbohydrate based When they go to make a bread or something that tastes like bread But also be keto they have to get really fucking creative And that usually means a lot of things that are of science Yeah, then the really means things that may be not so good for you now this may not be Totally true with keto breads because I've seen some of them Although I have yet to see a truly keto bread because the ones that say keto are typically just lower carb So you'll eat like a small slice of it and it's 10 grams of carbs instead of you know 30 And then you're probably out of keto real ketosis anyway But this again the vegan stuff is the one that really cracks me up because I'll go and I'll see You know, oh, you got a you know, you got to try this this burger patty Tastes just like meat, but it's a hundred percent vegan and I flip over the box And there's a million ingredients Literally a million because they had them they made vegetables taste like meat Yeah, and if you're so against eating animals, why do you want it to taste like an animal? Do you know what I mean? Yeah, this is why don't you have a taste like vegetables stay in your camp I don't want to stay in your lane. Stay in your lane. I'm not I'm not a cannibal, but I do like my human flavored protein powder Exactly, right if it's such a moral like dilemma like don't have a taste like what you are against You're a closet cannibal So check this out We all have different social media pages with different content You can find mine on instagram at mine pump sal Adam is at mine pump adam. Justin's at mine pump Justin Also, we have a bunch of free guides Some of them help you burn body fat some of them help you build particular parts of your body They're all free. Just go to mine pump free.com. You can download all of them. 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