2826: The Least Amount You Can Train and Still See Results

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 DeStefano, Adam Schaefer and Justin Andrews. You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. In today's episode, we had live callers call in. We got to coach them on air, but this was after the intro. Today's intro is 56 minutes long. Now in the intro, we talk about muscle building and fat loss, exercise, diet, current events, family life. By the way, if you want to be on an episode like this, here's what you do. Submit your question to nplifecaller.com. Now this episode is brought to you by some sponsors. The first one is ButcherBox. They deliver grass fed meats, heritage, pork, chicken, wild caught fish, two year door at incredible prices. And right now, if you go to butcherbox.com forward slash mind pump, if you're a new user, you'll get your choice between chicken breast, included for free for a year, tarp sirloin included for free for a year, or this is my favorite one, ground beef for life, plus $20 off. So again, that's butcherbox.com forward slash mind pump. This episode is also brought to you by seed, the world's best probiotic. In today's episode, I talk about why seeds, probiotic is so much better than everyone else. Their delivery system is patented. If you want the benefits of a probiotic, like better digestion, better skin, better mood, lower inflammation, go to seed.com forward slash mind pump. Use the code 20 mind pump, get 20% off. These are also the final hours for our new bundle, our training bundle. The bundle includes, this is the spring bundle, it includes map symmetry, the advanced training techniques guide and maps prime. All of that together, over 50% off, it's only 147. Head over to mapsmarch.com. Here comes the show. T-shirt time. And it's t-shirt time. Ah, shit, Del, you know it's my favorite time of the week. Two winners this week, one for Apple Podcasts, one for Facebook. The Apple Podcasts winner is MDC1970, and for Facebook we have Justin Bergen. Both of you are winners, send a name I just read to iTunes at mindpumpmedia.com, include your shipping address and your, yeah, your shirt size, and we'll get that shirt right out to you. All right, real quick, if you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com? I'm talking right now, hit pause, head on over to mindpumpstore.com, that's it, enjoy the rest of the show. You already know the benefits of working out, build muscle, burn body fat, look better, feel better. What's the least amount you can do though to get results? Two days a week, one day a week, what if you did one exercise a day? Does it actually produce visible results? Well, you're gonna hear three experienced trainers talk about this right now. What's the least amount you can do to elicit the most amount of change? The answer will surprise you. Yeah, this varies a lot based off of your prior lifting experience. So I think we could have this discussion based off of somebody who's never lifted, what's the least amount you have to do and have like an honest, like, okay, this is where I think the least amount of volume of training and frequency to stimulate good change in growth. And then I think that becomes even less the longer you've been training and the more of a foundation that you have. Like where you have muscle memory going? Yeah, yeah. Let's start with general, because I hear where you're going. Let's start with like the general person. What's interesting about this, I could pull up studies. I could pull up studies that show that one isometric contraction once a week yields significant strength gain. That's hilarious. Over the course of like eight weeks. So an isometric contraction isn't even a, like you're not lifting anything. You're just squeezing for 30 seconds. You do that in your chair right now. Yeah, and so there's studies that show that. And so strength gain happens with almost anything if your baseline is nothing. So if you're starting with nothing, almost anything will produce some changes in terms of strength. But like what would you guys say would be like the minimum that would kind of produce visible change if someone were consistent with it? Right? Like if someone were consistent with it and what form of exercise would you choose for this? I think I know what the answer is. Yeah, of course you know it's strength training. One day a week of a full body routine will show change in someone's physique. Yeah. Yeah, yeah. Two I think consistently. I mean two full body routines. A week. Great results. Yeah, could build the physique that I would say 90% of the people are looking for. I trained, I had a lot of clients. Probably I'd say 40% of my clients, so almost half of my clients towards the back half of my career only trained with me once a week. Now they were active throughout the week. So they would try doing things like walking or hiking or cycling. So they would still move. But they weren't doing structured workouts. But one day a week they would do a structured workout with me and they were all very pleased. In fact, one of the reasons why they were so pleased with the results is they were surprised. They were surprised that they actually saw physical and visible changes, which just like you said Adam, one full body workout a week. And now I want people to understand that you can progress and change the workout as you go along. So this doesn't mean necessarily you're lifting the same way, same intensity every time you work out. You're gonna get stronger if you do this and you are gonna add weight to the bar and you are gonna be able to do more reps. So the workout does progress, but you don't need to do more for a long time. And two days a week is plenty. We make the case all the time. That's the cool part about training too, at Ebb and Flo's. And so it's like, you can have a goal and you can seek out this specific goal. You can train for it. And then you can actually shift your entire focus and work on something else to build up strength in different areas and avenues. And I think that it's not a linear thing. People think about creating this routine that's gonna be this long-term forever routine. You're gonna interrupt that routine. Obviously you want a baseline that's something consistent. That's why the one to two time a week thing is so great. Because it's like, this is something that's very attainable and consistency-wise. You're gonna do the best with it. And you can fluctuate from there. Yeah, I think another thing to understand with this is your body can only progress so fast. So there's a limit to how quickly your body can progress. And doing more to try to push that to make it happen faster actually starts to make it work slower. Well, there's a good argument that this is ideally where everybody should kind of start and build on. Yes, 100%. But it doesn't happen that way, right? What happens is New Year's resolution, doctor tells you something, weddings coming around the corner, summer vacation. There's some sort of external factor that creates this sense of urgency for you or change. And you go from not doing it at all to doing what you think is the most you're capable of doing to move towards that goal. And in reality, you would be more ideal to start with just this one day a week and build consistency and scale and progress that workout for probably as long as you can until it's like, okay, I'm loving this so much. And this is now, this is like brushing my teeth now. I want to do another one. Yeah, I don't no longer never say whatever day it is if you find that Sundays are like your easier days to get to this to start this one day a week routine. I now become the guy who lifts every single Sunday and I like it and I love it. It's a part of my routine. It's like, huh, I wonder if I became the guy who did Sunday and a one week day, like Wednesday or Thursday or whatever other day that you work and like, and then you start to do that. Like that would be, I think if people did that, because here's what's nice about, and it's not that you can't still do too much and over train in a single day. You can. You can with intensity. And you can still have bad programming, right? But you're less likely to over train or do too much of a workout, I guess, in a single workout, especially if you keep it an hour, hour and a half at most for that one workout. I think that you'd probably be all right. Where I find most people when they get started because of the external motivation to do as much as they can, they typically do. They do too much and end up getting less results. That's right. And they would get far more if they did a more appropriate dose. And that's not just because they're new and getting started. It's also in the context of what they're doing, diet wise, stress and the rest of their life. Yeah, that's so important. Yeah, there's so many other variables where if, and let's say that all stayed consistent, the stress levels and the, you know, being perfect with a diet, and you only introduce one day of strength training, the likelihood that that's just gonna overspill that stress bucket is less likely than the guy who decides I'm super motivated, I'm gonna go to the gym every day I can and push as hard as I can in the context of not getting enough nutrition, not sleeping the best. You know what I'm saying? I think there's a really interesting way, I think this would be a good way to look at this, is look at exercise as a way to improve a physical ability and look at diet as a way to manipulate body fat. Body composition, yeah. Right, so cardio is for endurance, strength training for strength and muscle, diet is to get leaner. And then there's activity, just daily activity. Daily activity is not for anything other than it's just good for you to move. So look at it that way, and if I approach strength training with the goal of just getting stronger once a week is plenty. If I want more endurance, well then I can have some harder cardio workouts if I want endurance, but most people don't really care too much about lots of endurance, they just wanna look better. So you can actually skip that, you could walk daily for the activity, and then diet, whole food-based diet, tends to cause that body composition change. I mean, we have someone in this room where we could talk specifically about their personal journey with fitness, it was Doug, when Doug hired me, Doug how old were you when you first hired me? Probably about 47. So 47, so Doug, and correct me if I'm wrong, so I'm gonna try and replay this, Doug came and hired me, he was referred to me by his chiropractor, he was not a beginner, he had experience with workouts and strength training and fitness, lots of experience, right? I mean, you've done a lot up until then. Since I was 16 years old. Okay, so Doug had done all this stuff, and he'd gone through cycles of getting leaner, getting a little bit of body fat, never really dropping off, but always doing something, whether it was running or lots of bodybuilding, or playing lots of tennis. Yeah, correct, that's all correct. Roller skating. Lots of roller skating. No, no roller skating. Those little shorts. So Doug comes in and hires me based off of the recommendation of a chiropractor, with the expectation that I would have him work out with me four or five days a week. So this was actually Doug was ready to give me money for forward at five days a week, and I actually convinced Doug two days a week. We're just gonna lift weights two days a week. Now on top of that, you were also moving daily. I think you were playing tennis at the time. Yeah, so tennis running, like you said, sometimes lifting weights. Yeah, but mostly it was just me and you lifting weights. Oh, so at that time, yeah, I think I'd cut my tennis down quite a bit at that time. So we were just lifting twice a week. And so here's Doug, 47 years old. When we first started, his deadlift started at like 135. He actually came to me with back problems. And through two days a week of strength training, that is deadlift up to 405 pounds. And radically transformed his body two days a week. In fact, this is what can, this is what one of the reasons why he was encouraged to come and approach me about starting a business around this. That was two days a week. If you actually look at the data on how much you can accomplish with strength training, one day a week will get you about 60%, 60 to 70% of all the results you could ever expect from strength training, okay? Two days a week, you're getting like 75%, three days a week, 85%. Now, if you wanna go and be a bodybuilder, at some point you're looking at for five days a week later on when your body can tolerate it. So consider this, think of your total potential and capacity for muscle. Whatever your body's total capacity is. Now, would you be happy with 70% of that? I think most people would be very happy with that because they're at like 20% of their capacity. And the kicker is this, to get that 70% capacity, if I added more days, oftentimes I'm not making it happen any faster. It's just the limit of where I would end up after years of training. Just to encourage people, very little is required for people to get when it comes to strength training in particular, great results. Now, even though I know there was many variables at play in like Doug's situation, if you had to pen it to one main thing, why two days a week served him so much better than four or five days a week training, what would you say? He always overtrained, always overtrained. It was intensity, lots of work. One thing Doug didn't lack was motivation and discipline. He was very disciplined, very motivated. If I told him to work out twice a day, I think he would have, but he always overtrained. So this was, I think the first time you'd experienced appropriate. Yeah, of course I got my education from Muscle and Fitness Magazine, from Ronnie Coleman and all those guys, right? And so I thought I had to take every set and every rep to the limit to failure. And the more the better, I didn't realize the concept of having to recover as a key critical component of building muscle. Did you struggle with hitting protein consistently too? So that's something I really never even paid attention to. No, that was later, dude. Yeah, I mean, I bought protein powders and things like that. Sure, like that's what everybody does, right? They buy the shakes. But I never really focused on having my diet be protein-centric. Yeah. And just so people understand, when you're working- Which by the way is a recipe for the trap that you're alluding to right now, right? So overtrain, cause- Lots of exercise, not enough protein. There's a bodybuilding myth that, you know, there's no such thing as overtraining, just under eating. That's crazy. Now, with like many other bodybuilding myths, there is some truth to it. Meaning that in Doug's situation, maybe he could have handled three days a week if he was really good about hitting his protein consistently or whatever like that. But typically what we see is people are not only overtraining, but they're also under consuming protein. And in that context, it's like a recipe for hard plateau, not building any muscle or not recovering. And so, yes, swinging him back the other direction and all of a sudden, boom, you see this huge- Well, here's the thing too. Like if you're trying this out, I think looking at the mirror and trying to see visible changes is not really a great way to gauge your results, especially in the beginning. Cause if you're listening right now, and you haven't worked out in a while, or you haven't been consistent in a while, you're like, okay, I'm gonna try this. I'm gonna try one full body workout a week or two full body workouts a week. How do I know it's working? You're getting stronger. And this is exactly what happened to Doug. Before his body visibly changed, it was weeks of just adding weight to the bar. He was just getting stronger and stronger and stronger and stronger and stronger. And then boom, he noticed more muscle and this process continued for a couple of years. So if you're trying this out and you're like, let's see if this works, I'm just gonna test it out. Here's what you'll notice. The next week you'll do the workout, do the same exercises, and you'll add track, track your weight, five pounds of the bar, two reps. Guess what? It's working. You don't need to force it to happen. In fact, forcing it or rushing it often makes it pause and stop because now you're compromising the adaptation. Yeah, I think if people would just take the time to experiment with that and find what their recovery rate consisted of. Like if they actually put more emphasis on getting your protein, getting good sleep, lowering their stress levels in their lifestyle, like in general, even just that alone, and then you just stress just enough through exercise what that would unlock for them in terms of like potential results and progress, it's just not, it's not stressed enough. That's why we're always bringing it up because it's just not in the common zeitgeist with everybody. It's just like been marketed that we have to just, in order to get the physique we want, we have to punish and intensify and go through this like battle to get there. I just had this, by the way, there's another way to do this. You could do one workout a week or you could do one lift a day, five days a week. So there's two approaches to this. So one workout a week, five lifts in the workout would take you about an hour. Or you could just do one lift a day. So whichever one works better for you. I'm actually finding a lot of people do better with the one lift a day, especially if they have a home. Totally. A home gym. I was just having this conversation with my friend Justin. He's an ER doctor and he's got that lifestyle, right? So ER doctors tend to like intensity and he's got that mentality around a lot of things. And so I took him through a workout. I trained him and he was just shocked. He's like, you know, I always thought I had to like barely move the next day and beat myself up. I'm like, no dude, that's why you feel so burnt. That's why it's hard for you to be consistent. And that's why it's hard for you to see progress. And so I trained him appropriately and he's like, I feel good. Like that's how you're supposed to feel. And that was our first workout. Now you just wait, because you know what's gonna happen. I'm gonna train him again this coming week. And we're gonna do the same exercises. And he's gonna see us add weight to the bar and it's gonna blow his mind. Stronger and more energetic. That's right. And he's gonna be like, I can't, how am I progressing? Because the exercise sends a signal. It's not the thing that gets, you're not building the muscle during the workout. You're just sending the signal. But if you overdo it, which is easy to do, then there is no adaptation process that's happening. And you can go really far with this approach. Plus let's look at the other half of this, which is the real challenge is consistency anyway. So, you know, if you've already probably experienced this where you've just started, really motivated, you do a bunch, then stop and you just on off a thing. The person who does something consistently and never stops is always gonna do better. So that's the other part of this too. It's even if it's hard for you to believe what we're saying, you've already tried the other way and you know you failed because you stopped. So why don't you just do it this way anyway? Cause you're gonna be more consistent. Well, yeah, it'd be interesting to see like long studies that were pulled out a year or two, the total volume over a year or two. Cause I wouldn't be surprised if the... Like going three months and I'm going off for six months. Stretch it out. That's what I'm saying. Like you might go real hard, but then the person who ends up just doing the super low volume one day a week or the two day a week. Right, like at the end of, if we actually zoomed out over two years and you factor in how much more consistent that person is to just committing to one or two days, over two years, it'd be interesting to see how different the volume actually is. You know, it wouldn't probably be, you know, there's a reason why I think we saw such a huge response to MAPS 15. I don't think we'd seen anything like that since probably MAPS anabolic, MAPS aesthetic time. I mean, we had a big push. There's a lot of people that were interested in MAPS aesthetic, but MAPS anabolic as far as like the results and it blows people's mind. Cause we really convinced a lot of body parts split people to try full body routines out. And I think it blew a lot of people's minds and it's always been the flagship product. And what, we've written 25 or so programs since then. Yeah, since then. And nothing I think has got as many people or as much feedback as MAPS 15 has. And I think that has a lot to do with it. And I wonder sometimes too, like, is that, was that, was that general, like a general rule forever? Or is it more because of kind of where we're at today? Like I brought this up in the podcast recently where we have this like low level stress all day long, more so it feels like then we did just like 10, like we had more acute stress back in the days, right? I brought up like the, you know, World War stuff and like crazy, you know, run for your life type of stress, but very slow pace kind of life. If it wasn't something like that. I think part of it is in the direction you're going, part of it is people are just physically less resilient today because they're just, we're just not active. You go back 60 years, 70 years, you know, since you were 12, you were physically laborious. Like things were physical. I don't care if you were a stay at home wife or a guy going out to work. Like you had to wash clothes by hand. You're doing these, you're moving all the time. So now you take the average, you know, 35 year old, 40 year olds, like I want to start working out. What does your day normally look like? Well, I wake up, I get in the car, I drive to work, I sit at my desk all day, I come home, sit down, eat, and I watch TV and I go to bed. So you're going to go from that to three days a week, four days a week. Well, not only that, but I think it's more like sleep and gut problems. That's another one. Well, and that's all going back to where I'm going, which is like the stress, the level of stress stuff. I think that you have with phones and pandemic and all. The rune and circadian rhythms. The politics and the divide and like, I mean, and I know we've always had that, but it's never been front and center all day long for everybody. We've become addicted to these phones. And so we have this front row seat to all this stress and drama all day, while also being. And less connected in real ways. And less, and we're, and we're sedentary. So we're less physically capable. We're mentally and internally stressing ourselves out. That it's got to be a recipe for not being able to handle a physical stimulus at the same intensity and level as we could 20 years ago. Think about it this way. When we're in here, when we come to work here and we're in this sound proof box with electric lights or whatever, and we're here from let's say 930 to five, sometimes we don't walk out. Sometimes we eat here, we go all day long. I leave tired. Yeah. I leave tired. But you're not physically, there's no way you're physically. The signal is to sit and, you know, that's what you're telling your bodies to kind of like really keep your energy levels down. Not only do I leave tired, but then I can't sleep. Yeah. Then I can't sleep. So imagine if you did that every day, how you would feel. But you know, by the way, if you want like a good recipe for a consistent routine that will give you great results for a while, we don't even have to talk about diet. Cause of course diet's important. We're just talking about the workout part. Lift weights, one or two days a week, full body and walk 8,000 steps a day. Done. You're done. Everybody listening right now, unless you're already fit and you're fanatical. You're still an antidote, really. If everybody in society just did that, one basic full body workout a week or two, but even if we just did one and just made sure they walked 8,000 steps a day, everybody would see significant, consistent progress. Well, especially if you paired that with the only tip regarding nutrition is eat protein-centric meals first. Right? Whole food. Whole foods protein first. And like don't overcomplicate it. Don't count macros, don't count, just do that. And yeah, you get a real long way. I was just having this conversation with my cousin because he's been working out more consistently and we're talking and he's like, dude, it's crazy. He's like, it's so, he's like, I'm trying to get my body fat down to 15%. I think he's at like 17 and a half or 18%. But he's, you know, he does jujitsu plus he lifts. And he's like, what should I do? I said, well, you have two options. I said, one, you could track your calories and cut. I said, you'll notice a drop in performance for jujitsu because your calories will be at a deficit. You'll be hungry. I said, anytime you're, if you're dropping a half percent to a percent a week, you're gonna feel hungry. I said, or I said, you can do this. Eat your body weight and protein, eat only whole foods. And what will happen over time is you'll get body composition change. When your body wants to build, you'll eat a little more. When your body's ready to burn body fat, you'll eat a little less. You don't need to track anything. I said, it'll take you longer to get to 15%. But you're not gonna notice performance drops in jujitsu. You're not gonna feel like you're dieting. And we had this whole conversation about it. And he's like, it totally, you know, totally clicked. You know, do you think though, because this is like, we do give this advice a lot. And this is thinking out loud right now because I brought up to you guys one of the last podcasts we recorded the kind of the epiphany I had with my family member that's taking a GLP one. And just, I was so surprised on like how disconnected they were to like the response that they were getting from food. And so because of that, do you think that people's relationship with food is so effed up? Yeah. That that's, even though it's a simple piece of advice. So hard. It's still so, so difficult. Bro, the average Americans calorie, 70% of their calories come from processed foods. So you tell someone to only eat whole foods, radical change, radical change. But by the way, that's one of the only changes you need to make. That's why I think even, I think even, I know that is better advice, right? Cause it's truly like the recipe for getting healthy pretty fast. The easier step is just the protein thing. It's like, you're probably gonna go out and door dash. So just see your body weight and protein. So at least eat your body weight and protein and eat the protein first. Is probably the easier first step. And then along the way, do your best to move in the direction of it being whole foods, right? So, and that's kind of how I've always, when I get tightened up my nutrition, that's kind of the order I always go, okay, I know I'm always under eating protein, go after that first. I'm still door dashing some of my meals or I'm still getting stuff that's processed. But let's, and in my head, I'm scoring my, even if I hit a perfect day of protein, that's not a perfect score for me. It's not a perfect score until I get whole foods, everything, all the protein comes from natural sources. That's a 10 out of 10 day. And so I'm always striving to get that way, but I'm always focusing on hitting the protein and then trying to get better about the. I bet you, you know, it would be helpful as if we like really advocated, maybe we should do this, really push a like national, you know, meal prep day. Like, hey everybody, Sundays, everybody go meal prep and grill your food. That would make a big difference. By the way, do you guys see the offer that ButcherBox is doing right now? You can get ground beef included in your thing for life. For a lifetime. Yeah, if you sign up, you know, you pick your cuts or whatever, send your meats, they'll throw in ground beef for freeze. Throw it in, yeah. What? Yeah. The other option is chicken breast for a year. Forget that. You want chicken breast? Sirloin, I believe is the other one. I mean, funny you bring that up. I know you're never on Instagram anymore. That's what I post a lot on Sundays. Sundays is meal prep day. So do I? I share what I'm meal prep. I grill like three. I do like three pounds of meat. You can pretty much make anything. So yesterday, like my go-to thing, one of my go-to things, I grilled a lot yesterday, I didn't grill, is in the big iron skillet I have, I can fit three and a half to four pounds of ground beef in there. That I mantra all season. Yeah. And I... For your size, for a guy like you, that's four days of food. I saute, I do a whole onion, I chop up a whole onion, saute that in olive oil, slow simmer, so it takes 30, 45 minutes to do that. And then at the same time, I do two big old baskets of mushrooms in ghee and garlic salt. Oh man, you're going overboard, that's good. Bro, but it's... That's delicious. It's easy though, because these are slow simmering. Yeah, so you just put them on. So I just put them on. And then you cook a big thing of rice. And then I got the big thing of rice with six cups of rice in there, and I'm doing the meat. And it's all done at once. It takes the same amount of time to do all of those. So it's easy to manage all of them. And then I literally take the scooper and scoop the cup of rice out. I do two of the ground beef. And then mix it in the onions and the mushrooms. And then I bring up the breakfast, you know what I'm saying? It's like, man, you crack two or three eggs over the top of one of those. So good. So good for breakfast. It was so funny. So I was like, I brought my son and his friends. They're all teenagers, teenage boys up with me. And less appetite. Dude. And so I was there without Courtney. And normally Courtney is like the big cook and she pretty much handles a lot of, pretty much every day, handles all the cooking. And so I'm like, making them breakfast. And we literally take one of those like 18, or I don't even know, the biggest one of like eggs. And I literally used all of it. All the bacon. I had like four bags of bacon, cooked all of that. This is just one breakfast. I was like, I'm out. I had to go restock. I cooked up 20 burgers at the same time. And I'm like, oh my God, grease fire. Like I had to like shift them around, like constantly moving them. Cause like, you know, you let them, they start dripping. And I'm just like, oh my God. I just felt like I was in a factory or something. Dude, that's crazy. I just can eat, dude. I just forgot. I remember when I was that age, I was like, like 15, your boy's 16, right? He's like 16. 16, yeah, you turned 16. I think I was 15 right around that age. And my dad in the summer would take us, would take me to work with him. And every once in a while, his treat, he would take us to, you know, Burger King or something like that. Bro, I would order two giant meals as a 15 year old boy and just eat it all. I don't even know how I did that without the puking. Well, and that's the thing is though, their tendency will then go to the junk food and the fast food and this. So you're trying to, so I'm trying to, and I'm like, oh my God, this requires a lot of grocery shopping. This is so much, dude. Like it's baffling. Yeah, I gotta tell you guys this weekend is so funny. There's, you guys know that bowling alley over there by the mall? Oak Ridge? Yeah, yeah, yeah. So they have an arcade in there. And so my son, if he gets so many days in a row of doing his, this is my five year old, of his evening routine by himself, you know, brush your teeth, put on your pajamas, put your clothes away, do the whole thing, and morning routine, then he gets a star. And if you get so many stars, and then I'll do something with him, right? So this prize was, I'm gonna take you bowling because that's what you wanna do. So we go bowling and then they have an arcade there. And so we're playing the arcade and they have this Ninja Turtles game. And one of my favorite things to do with my son, because we never play video games unless we're at an arcade, is regardless of how much it costs, I'll buy a card with 50 bucks on it and we'll play a game till we win. Because he gets so pumped to win this game. So we played Ninja Turtles, beat the whole game, he was super sized. Then we had a little bit of money left and he's like, oh, let me see if I can win a prize for Dahlia, his baby sister, my three year old. And like second time in, he wins this, it was super easy. Picks up the stuff, he wins it, it's like, it's a great thing. Brings it home, she's like, if you give my three year old a stuffy, it's like you just, I don't know, say she won the lottery, it's like so excited. Even though she's not into it two days later, whatever, I don't know what it is about stuffy. She's like, my big brother, she's hugging him and I'm so excited. So she remembered that, right? So a week later, my son earned it again. So I said, all right, what do you wanna do? He's like, let's just go play at the arcade. So we're leaving and my daughter's like, oh, can you get me a stuffy again? Now, I wasn't thinking right, because my wife was making a face, but I wasn't paying attention. So I'm like, oh yeah, we'll bring you a stuffy. And my wife's like, what if you don't win? I'm like, no, it's super easy. Like it was an easy game. Like I know we'll win a game. Don't put that doubt in my mind. Bro, we get there, we win the video games, we beat Ninja Turtles. I'm like, okay, we got 10 bucks left on the card. This is like three tries, we'll win this thing. Couldn't win the stuffy. So I'm like, oh no, my daughter is here. So I put $40 on the card. Bro. You're like $100 into getting like a $2 stuffy. Bro, I put $40 on because I'm like, I'll win it and then we'll have money left over when we come back. Didn't win it. So I'm like, am I gonna have to go to the store? I'm like, I don't wanna drive somewhere else. So out of laziness, I'm like, I'll put it into the 15 bucks. So now we're like 55 bucks in for this piece of crap stuffy did not win. Dude, we had to drive to the, I had to drive to another store. Cause I'm like, if I go home without a stuffy, she's gonna flip out, dude. So we went all the way to Target, bought her a stuffy and came home. So that hurt $8 stuffy cost like 65 bucks. I had a moment. I was so browsing to shake the machine, dude. I was like, what's happening? Which machine is the claw? It's the claw one. It's the claw one. Bro, did you not see that? Like somebody posted the hack to that. There's a hack? Yeah, there's a hack to it. Is it real? Where you push the button. He did it multiple times and then it like, it hovered out. I don't remember. I had to watch the video. It's like the Konami code. There's a certain sequence and then it has to be just like hovering at like a certain angle over it. And then it comes down and grabs and pulls. Cause you know that those claw machines are like slot machines. They will dig, it's not your skill. It'll dictate, yes. One of those it'll grab hard. So every so often it'll do it right. That's not what it is. Oh, so it is. Yes it is. Is that true? It is. And Google that, Doug. Yeah, I can believe it. I believe it though. I mean, you see how they wriggle. I know we've won a lot of machines. But I've also experienced what you just said where Max and I first tried. That's right. I pulled it. And then it was like. I think it's like a slot machine. And so I, that's why I spend so much money. I'm like, well I've lost so many times the time to win is coming up. No dude, every time I lost. I'm so, I'm so mad. I, you know, talking about like gambling for something that's so overpaying again. Yes, claw machines are designed to be enough shut up. Told you. Told you. So it's like you can go in and program. Of course they are. All the carnival games are. It's like a slot machine. It's programmed to win exit, like after so many long. That's like the optical illusion with the ring on top of the bottles. Yeah. Like it barely fits. And it looks like, oh, this is gonna be easy. But the rig, this is different because the claw machine is always gonna close but be loose. So it looks like you barely miss it. Yes, yes. But every once in a while, depending on how you program it. One of them at grab. I've won and I've won. And then we try and run it back. And then it's like, yeah. Wow. Makes so much sense. And I thought I was like, oh man. And they spray like oil stuff on those like dishes to make things slip off of them. Dude, it's like, yeah. It's a game. I did not. I mean, if it makes so much sense that it is, but it's like. Because you think it's your technique. It's not your technique. It's the machine. Oh, this is the one. And then it goes in and it grabs it tight. So the key is to follow the kid who just dropped his $40 in there. Come behind it for a ride. It depends how loose the machine is, like slot machine. Yeah, yeah, yeah. No, that's so crazy. And that one was, they must have set that thing Did you guys, did you guys, I had a similar like, what am I doing? Right. So, did I show you guys all the baseball card box or the basketball card boxes that I bought? You know, are you getting it on the unboxing stuff? So yeah. So my buddies are like hardcore into it, right? And so over the last like. We're losing Adam. So listen. So listen. I don't get to close it. It's a, no, I'm not. I am not going to close you guys on this. I'm going to tell you how stupid I am when I think of it. Right. I mean, you know, I collect cards, right? So I collect cards in jerseys and I have stuff like that. Typically what I do is I just go buy them. Yeah, I frame them. Put them as a nice display. And I buy them. I buy them or I go get the card. I pay the retail price that where it's currently at in value and it look good. And so that's the thing, right? So now my buddies are like hardcore into the ripping. So what I did because they're into it. This is me. I'm such a sucker for my friends, right? Cause like this, they're real. We were into golf, golf, whatever, whatever it is that they're into. Like I'm down to, you know, to hang out. And I justify it is the, all of us hanging together. So over the last, we hadn't seen each other since just before Christmas. So it's been since November. In fact, we exchanged our Christmas presents finally last, last weekend. And it's just cause they can't do your, your hobbies. Cause they're expensive. Yes. Yes. Yes. You guys want to go driving? Yes. Well, I don't really want to call it a day. Exactly. I just got down to. I don't have Ferrari gloves. So I'm like, all right. So I'm the guy who has to do that, right? So I'm like, that's fine. Right. So I think it excited cause I roll, I roll up with like 30, 40 of those boxes, right? So I, they, I have been buying them since last year. And these, you know, it's cool about these. And I, what I should have done is this. So cards are gotten to the point where the, the brand of card, they make a run and then they shut them down. Right. So all last year up until probably January, February this year, I was, every time I go to Target, I'd see one, I'd buy a box, I'd buy a box, buy a box, right? And they're not cheap anymore. They're like crazy how expensive they are. They're like 150 to 170 bucks for a box of, you know, Oh bro, it's crazy. What are you doing? So, so, so I, so I, but hey, this is a door, Hey, so listen, so listen, so we're, we're about to go. And I, and they're excited. I'm coming, I'm coming to town and I'm bringing these boxes for all of us to rip, rip open and stuff like that. And I get online because I've saved them. I can turn around and flip all of them for double what I paid for them. So long as they're not open. Yeah. So long as they're not open right away, I could double up my money just holding just because I held them. Yeah. Because I held them. I didn't open them. And there's, and so people crazy about that market crazy. Right. So there's a part of me is just like, well, shit, I'd love to just, I don't, but I know it's, it's about the experience opening up with my buddies. And so just by, oh, you guys, all you guys are going to freak out when I show you how many. I mean, it took us, you know, we have, there was five of us friends and I'm giving out all my card packages to open and it took us an hour and a half, two hours to get through them, to just open them, right? And go through. And, you know, I got a lot of cards that are worth 50 bucks, 100 bucks here and there and stuff like that. Like you, and you're, you're on the hunt for like one of the autographed or like rare numbered cards and I get one of them. Right. It's literally like the second to last package. And it's this card right now is, is retelling it like $2,000. Oh my God. Yeah. It's a $2,000 card, right? That I pull and that almost covers the expense of all, all the shit. And you have all the cards we ripped. This card has a scrape across the left hand corner, which is so cr- and my buddies are like, dude, it's so rigged that they do this to keep the limited perfect cards down. It's like, you got the card. So they intentionally did that? That's, that's what they believe. Because you opened a brand new package? Yes. Brand new and not a single, I mean, we're talking about, I went through thousands of cards. It was the only card. One of those cards in that package you open weren't scratched. Just that one. Not, oh, not just that one. Every card that we opened, thousand cards, we probably went through. All of them. Just that one card. Just that one card that also was the most expensive, most expensive card. Suspect. Yes. And so right away that deal, it's still, it'll still be worth probably a couple hundred bucks, even at the, even like that, but it's, it takes it away from being one of the perfect 10 cards. And then when you do the math on like how much I spent to do all this, if I would have been better out, I would have saved money going and just buying that card. Yeah. Perfectly graded and everything. Soldier boxes. Yeah. Yeah. So held on to it. And then. But I mean, you miss out on the experience of and the rush. Do they know how much you love them, dude? Your friends know. They should. I hope they do. I hope they do. Because yeah, like the business mind of me goes, well, that was actually a smart play, just buying those early, hanging on to him till after the seat towards the end of the season. And then I could have turned around and flipped and doubled my money right away. Freaking Logan Paul still going hard with those Pokemon. Oh, yeah. Holy crap. Are those things worth a lot? I'm like, what? He made millions off of that card. Yeah. Millions. Ten something million. Like he broke the record. Yeah. I think he bought it for like two million sold for like 10 something like that. Silly. That's a wild. So weird. It is. I couldn't do that. Even if, even if you told me, like this is a great, I just can't do it. And it's weird because it's like he's worth those money. He's, he's, you know, obviously he's doing the whole like WWE thing and all that, but then that's like a, he's always advertising Pokemon cards. Like he's so into that. It's like, I wonder if you get that. I wonder if him because of the publicity around it and it's him actually also dry. Oh, of course. Of course. He's a big. Yeah. For some interest. He was. He created that market. I'm sure. Well, they're trying to, you know, they're trying to convince me to do is the two, the two of them is they, they want me to back it and drive to one of these. So, so this is all the math on this is crazy. How this works. Okay. So this is how I learned. I'm. Listen to how this works. Okay. Body. So they have these, these, they have these live guys on like the, you know, the live, you know, and I've been paying attention to Gary Vee's been telling me like live shopping is back like QVC now is like. The next humongous. What not. And the, and the sports card market is like one of the hottest things. And so what a guy does is exactly what I did is you buy all these boxes. And then what you do is you go in these live chats where 30, 40, 50, 100 people are, and if you're really famous, there's thousands of people in there. But if even if you're small time 30, 50 people are in there. And then what you do, every person that wants to be a part of the auction and that wants in to watch me open the cards, watch me open. You basically you, you ante up 20 bucks or 25 bucks and 25 bucks. You randomly spend a thing and then you get a team out of the, so there's 30 teams, you get one of the teams and that's my team. So I pay, because I pay 20 bucks and any card that I open up, that's that team. You get that. I ship it to you. You get it. So it's like gambling where you're like, and so, and so, and if it's one of the teams where there's hot players on that team that are worth, the cars are worth more, the auction will go up. And so it's like, and you, and you like, so now, now here, do the math real quick. Okay. So a box costs about 150, 170 bucks for this. You get 30 people in there. Each person pays $20 just to get a team. Not only that, but even if, because there's the chance that all these cards get distributed and your team never even comes up, you have everybody that aunt Annie's in is a $4.95 shipping fee that you have to pay. Cause that guy's going to ship you all those things and you, you lose that no matter what, whether you get a thing or not. So everybody gets not nailed for $5 guarantees. They have five times 30. That's 150. Your cost for the box is already done. It's done. And then everybody pays $20 for a team. You're, you're positive. So you, so they're, they're, let me guess, they're telling you, Hey, Adam, you have an audience. Why don't you do this? You should probably get this many people on there. Yeah. I, I, listen, I told them I'll finance it and I'll drive traffic to it. If you guys do it, I'm not going to sit on there for a while. I know. I'm not going to watch you open. No, I'm not. Nourishing. I've never heard. But I'm a huge. I'm going to do a total Star Wars version of that. Justin will give you a wedgie dude. If you do, it's, but it's swirly that that then it got me going. Cause I'm like, okay, well that what I would do, cause they're into it. And he's like, cause that's part of it too. You have to really know. I don't, there's lingo. You're going to know. Yeah. I don't know the lingo. I don't know the, like all the different. I have to ask them. Like if I get a car, I'm like, is this a good one? Like, cause it's not just a player. There's like certain ones that are rare. It's primo. Yeah. Yeah. And so, you know, they, the, I give it a hollow, a cracked ice. Like there's all these, yeah. Oh, bro, there's all these crazy, crazy names for all that. And so it's a trip. It's like a whole, whole different world that I'm been introduced to because they're so into it. I'm like, Hey, I'll, I'll finance it and you guys do it. And I'll tell people, Hey, my buddies are doing this to get, you know, the room full of 50 people. I'm pretty sure I, I know I do. Cause anytime I show cards, I get DMs. So there's obviously enough mind public listeners that also collect cards. I'm sure there's a ton of people. Oh yeah. And so I'm like, I can fill a room up with 30 to 50 people that, uh, one of the funniest thing. But how are there, are there wives all happy about this? Oh, our wife, our wives, my wife is like, it's cracking up. She's like, you guys are like, you guys are hilarious. And I, my buddy's wife, their wives are super reverse turned on. Well, no, my buddy, my buddy's wife does not like it. Cause it's an addiction for him. Like for me, it's like, my wife's never even seen me do this. I have the discipline to buy those boxes and forget about them forever. It's more about when we get together and open it like, and I get it. There's a rush. I mean, after I'm, I'm like, come on. Come on. Yeah. So, and you're, and you're sliding through them and you, you know, and like I said, they all, they look different. So you can tell when like one's, you have to wear gloves to get fingerprints on them. No, but there's, there's, there's, there's like, okay. Like there's lingo. There's a way to open them. Of course. There's a way to look at them. You know what I'm saying? And so if there's like, if there's a new guy in the group that's, whoa, whoa, whoa, what are you doing? That's how you slide. Just rip all the clothes off. Yeah, exactly. There's like, there's a way you do it. So there's like the anticipation and it's all the culture that's been created from this online phenomenon of shopping on whatnot and these break, what they call breakers that break these. It's, I found out there's, there's people that are paying for these silver cases of cards that are guaranteed to have high end cards in it. $11,000. Yeah. 11 for 13. We're so close to a society collapse. You're stuff like this. What are we worrying about? Dude, I, I watched surprisingly, I watched a movie this weekend. Uh, that was so good. Like it's how often do you guys watch a movie? That's actually good. Rare. Oh yeah. It's rare. So I didn't even hear about this movie. Last dune was like, what are you excited about? Yes. So my wife and I like had nothing to do and I'm like, you want to go to the movies? She's like, yeah, is there anything good playing? So I'm going through looking and nothing looks interesting, but there's a sci-fi movie, which I love sci-fi, no matter what, even bad sci-fi I enjoy. I'm with you there. So I'm like, oh, maybe I'll convince her to watch the side. It's called Hail Mary and it's a, it is a sci-fi movie. And I'm like, oh, and it's, I show her and then I look at the rotten tomatoes. It's like 94%. So I'm like, well, that's a really good. That's for a sci-fi. It's real high. Really good rating. It is. So she, uh, she gave in. She's like, what a fine, you want to watch it? I'll watch it with you. Bro, that is a, it is a great movie. Now it's not. It's definitely sci-fi, but it's, it's endearing. It's actually an endearing touching. Well, what's the premise of this AI driven or what's the, no, this guy, I don't want to ruin it for you, but, and you can look up, look up the ratings on a dug right now, cause it's like it broke records. What? It made the most money in a release of any non-sequel movie. So look at rotten tomatoes or what is that? Wow. Yeah. That's rotten tomatoes. 95 to 96%. Bro, project Hail Mary. It's so good. It was great. It gets you like, I don't even rank Gossling. Is that who that is? Is that Ryan Gosling? Yeah. It is. Yeah. Wow. So he, so basically, I don't want to give it away. I don't want to hear this. There's this, this phenomenon that's happening in space that, uh, scientists identified as, uh, it's, it's, it's slowly dimming the sun. And so they have to figure out how to solve this problem because if they don't in 30 years, like Earth is going to go extinct, basically, he's a science teacher, but he's also this kind of expert on biology. And he wrote this paper that piqued the interest of like the, you know, like the world leaders. Yeah. So they, they, I don't want to give it away, but he ends up going on this trip. This basically suicide mission. Cause like you're not going to be able to come back. Armageddon kind of contact, but it's really endearing. He, he, he ends up meeting this like alien, uh, you know, probe. And then the alien itself is also trying to figure it out. So they ended up working together, but it's like, it's really good. It was a really, really good. Wow. Yeah. Interesting. Let's check it out. Let's find it interesting when I look up this movie in rotten tomatoes. There's another movie on the side that says what to watch and now playing rad 42% rad. It's not. Yeah. I don't know. It just came up with my, my screen. They did it like a comeback. Yeah. I think it's the 40th or 50th or something like that. It's an anniversary. It's an anniversary. That's out right now. I don't remember what it is. It'd be probably 40. I think it's about right. Have you watched? Yeah. Nineteen eighty six is when it was released. Have you guys watched? Oh, look at this. This is hilarious. So the critics gave it a 42% but the people like the, the general public gave it 90%. That's right. It's got a cult following. It does. It's got a cult following. Huge cult following. Do you guys, have you guys tried watching a movie that you loved as a kid? I really, I've watched it twice in the last three years. Now, is there anything about it where you're like, oh, that's kind of cheesy, but I mean, it's, I mean, yeah, it's got the music. You know what I'm saying? Like and the slow, the slow mo. Like, you know, it says, yeah, send me an angel and he's like, they're at like a high school dance. You know what I'm saying? It's like you know, but it's great though. Yeah. Like think back to high school dances. I was on that. And I remember defending it. Oh, I was totally defended. Oh yeah. I think it was great. Yeah. I think it's so, yeah. So it's, it's very cheesy, but also it's also great. You know what I'm saying? If you were a kid who was into BMX bikes back then. That was huge back then. Yeah. I mean, because think of it this way. Like if you watch the, you know, Ford versus Ferrari, some of these, which was a great film also, if you're into those cars and you know that storyline, it's so great. And that during that time, like Harrow and Mongoose and they were all coming out. Yeah. So if you know that, like just forget all the story like you get to see those bikes. Yeah. When you're a kid, like that's what you're into. And it's like the first representation that you've got totally. And that, and that happened with a couple of sports or hobbies or something like that. It'll just pop up. You're like, oh yeah, that's my thing. It's so crazy too, because we were doing crazy things on bikes with no helmets, nothing. We were just, we were jumping each other. Yeah. Yeah. You're laid down. I'm going to jump over you. I have photo. I got landed on. I have photos, I have photos of the bottom of those tires. I've been jumping over your head. I still have, I have an old album of like that I had from a kid and it's like us. And I'm wearing MC hammer pants. You know what I'm saying? I get the, oh yeah. Yeah. I remember one time we were, we were up in the hills up in the foot hill, San Jose and we were on our bikes and my cousin and I were like, Hey, let's go straight down the hill. Let's see if we can do it. And thankfully I was too chicken because I kind of went started going down, but then I stopped, but he's kept going. Started hitting hella bumps. We came off the seat and was riding the pole the whole time. I'm surprised he has kids today. I'm like, okay, at least it's still work. We were part of the whole like downhill skateboarding like movement where you would go asphalt and you'd have these long boards and they're like fat and wide. This before you could really do all these and all that is like when it first was coming out and like we would bomb as fast as we could. And literally like one time I was doing that with flip flops. Explain that. Dude, my feet were just shredded out. I had like road burn all over my knees. Like it's so funny cause you still see the scars. Yeah. When you're a kid doing that stuff, dude. That's so great. Yeah. I pulled up some data and some stats on seed. So we got, I got a message from somebody on, you know, or we got a message about seed and essentially what they said was I've tried so many probiotics. And seed was the one that really solved my gut issues. What's the difference? Why is seed so good? And so I looked up some of the stuff and so here's a few reasons why seed is so different. Number one, they have an outer and inner capsule. The outer capsule protects it from moisture, oxygen and acid. While it feeds beneficial bacteria, the inner capsule delivers the probiotics to the colon and they know this because they have this big digestive system simulator that simulates. And so it actually helps. Which is patented, right? This is it. Nobody else has this. Nobody else has it. They also use active fluorescent units to count the, the, to give you an accurate lifestyle count. Other companies use what's called CFO, a CFU, excuse me, which is far less accurate. They use 24 strains, which are specific and have research benefits. And the prebiotic that they use in there is non fermenting and low FODMAP. So sometimes people will take a probiotic that has prebiotics in it, but it makes them bloated and like, what's going on? It's because the prebiotic they use is fermenting, but seeds is not. It's a live culture, right? It's a life, but, but you don't have to put it in the fridge. No, because of the way they make the capsules, it stays alive in the capsule, which by the way, the refrigerator ones, it's funny. So who was it? I think it was someone we interviewed from seed. They're like, okay, so it stays alive in the fridge. Then you put it in your body. What do you think happens? You're using, yeah. Oh yeah. It's going to die. That's true. On impact. Yeah. So, so with seed, it's protected all the way until it gets to the colon and then that's where it gets released. And that's why it's so much, so much better. So anybody's wondering, like, like there's, there's like no, they're a unit. You can't compare. It's in a completely different universe from other probiotics. You know, you brought up a sci-fi movie. I watched last night a sci-fi movie on, I think it's Netflix. What's the, what's the guy's name from Guardians of the Galaxy, the main guy? Chris Pratt. Yeah. Chris Pratt. Did you see that one? Mm-hmm. It's the one where, uh, basically the, um, the judicial judicial system is all done AI. So like to speed up the process. So that's fair. Yeah. Well, yeah. That's the whole objective. That's the whole idea. Judge Dredd kind of feel or? No, it's actually, it was, uh, in Katrina was really reluctant because she's so not, you know, sci-fi at all, but it was actually done really well. Uh, like that was the most sci-fi part about it was that it was like, does the AI would, would decide whether you're, you're guilty or not guilty and it uses this, the huge database of all the cameras and tech space. So it could scour all that and like the way it works is if, um, the only way you get in this like execution like chair is if you're already a 90 something percent already guilty before that, and then you have an hour and a half to prove your, to prove your case to bring to, yeah. So it's like, so it's any, he, he, the movie starts off and he's, he's the one who was a part of creating it and he's in it and he like wakes up and he's in the, in the chair and he's like, has no idea. And then he has to like get him. And so it's, it's got a, it's got a good storyline to it. Uh, it's an interesting. Report. Yeah. Kind of minority report. Yeah. Very much so like that. Uh, that's cool. I love minority. But it was good. Yeah. It was, it was, uh, it was surprisingly good. I didn't, I didn't have high expectations for it. But I thought it was an interesting plot and storyline to it. And also something that I'm sure that we've considered, you know, Oh, I'm sure. Yeah. They're probably working on that. Yeah. Yeah. Exactly. They just got to get us to the point where we hate, uh, uh, establishment so much we're ready to take on and adopt. Yeah. They're getting there. Well, that, that or what they, what the way they kind of present it, the way it opens up, it's like a big commercial for the, the, what they, I forget what they call it, uh, forget the name of what they, they call the system or whatever like that. Fairness. But it's because of how much, uh, homelessness and crime is kind of overridden all the cities and it's just like, so it's so their answer to clean. Yeah. Yeah. It was their answer to reduce it and then all the statistics on how it reduced it. So yeah, I thought it was, uh, pretty good for a sci-fi film that I went into it going like, Oh, I don't think I would, we would like this and even Katrina enjoyed it. So I like Chris Pratt. So it was a, it was a good one. Element is an electrolyte powder. You add it to your water. There's no sweeteners like artificial sweeteners. No sugar. And it's got a thousand milligrams of sodium. Why is that important? Sodium is the most important electrolyte you can use when you want to do things like reduce muscle cramps, improve recovery, performance, help with the foggy mindedness you get on a low carb diet, uh, or especially if you're out in the hot sun element has the right amount of sodium. It tastes amazing. No calories. Go give it a try. Go to drink element T.com forward slash mine pump. That link will get you a free sample pack of the most popular drink mix flavors with any purchase back to the show. Our first caller is David from Maine. What's up, David? Hey, what's going on? David, how's it going? Good. How are you doing, man? How are you doing? Well, what you got for us? How can we help you? Yeah. Um, I just wanted to first just want to say thank you. Um, you guys, uh, have really helped me change my life. Um, I followed your health and fitness advice for almost five years. Um, I was hoping that you guys would be able to give me some, uh, direction for, uh, currently where I am in my, uh, uh, fitness, uh, situation. If that's okay. Yeah. Yeah. I mean, right now we're looking up to you. So stupid. Um, in my email, um, just to give you guys some context of just to show you where I started and where I am now. Um, I wanted just to show, show you guys that so you can see where I was starting. Um, and it was a, uh, it's a big step for me to, uh, reach out to you guys and just to share, to share those photos of where I started and, uh, currently where I am. Um, before I get into my question, I just wanted to give you a quick background. Um, my goals are that I want to be healthy, strong, confident, fit. And, uh, most importantly, I want to be a good role model, uh, for my kids. Um, for context, I'm 36 years old. I'm married. Um, we have two kids who are nine and six. I'm six foot one and I currently weigh 210 pounds. Uh, I'm an auditor and I work remotely. Uh, I walk about 7,000 to 8,000 steps a day. Um, I've been overweight my whole life and growing up, um, I was always the heaviest kid in class. Um, at my heaviest, I was close to 300 pounds. Um, and that was going up through middle school and high school. Um, I was very self-conscious about my weight and it definitely affected my confidence and how I approached life at a young age. Um, my senior year in high school, I met a friend and he helped me lose about 50 pounds. So I got down to around 250. Um, after that, my workouts were very inconsistent and I stayed in between 240 and 250 pound range for years. Um, I would exercise here and there, but it was mostly just trying to get a sweat and burn calories rather than following any real program and to build strength. Um, around 2021, I found your podcast and started listening to the show and it really changed my perspective on fitness and taught me the right way to lose weight and, uh, build muscle and get stronger rather than thinking of exercise just as a burning calories. Since I started listening, I've purchased and run several, several of your programs, anabolic performance, aesthetic, power lift, symmetry and 15. I've consistently been applying your advice and, uh, about strength trading, uh, eating mostly whole foods, prioritizing protein and staying active. Uh, when I first started listening, I was around 240 pounds and, um, after running your guys's programs, I was able to get myself down to my lowest weight since middle school of 202 pounds. When I was 202 pounds, I was eating about 2,800 calories and just finished power lift. Since then I've ran anabolic, symmetry, aesthetic and power lift. Um, and I'm currently up to 3,500 calories and I weigh 210 pounds. Um, for the past six months, I feel like I haven't seen any progress in the mirror. Um, and I still struggle with being self-conscious, especially around my, uh, midsection, my stomach. Even with the progress I've made, I still see the overweight guy in the mirror and can't, um, bring myself to take the shirt off at the swimming pool. Um, here's what my routine typically looks like. Uh, I wake up at three o'clock in the morning. I go to the gym. I run my maps workout. Uh, I walk on the treadmill afterwards. If time allows, I'm home by six, get the kids ready for school and take them to school. Um, and then the afternoons are school pickups, homework, dinner, kids sports and family time. And I'm in bed by eight 30. And honestly, I love food and feel like I could eat more than I currently do, but I have a mental block about pushing calories above where I am because I'm afraid of my scale weight going higher than it currently is and gaining fat and going back to, uh, going backwards. If you guys were coaching somebody like me, what direction would you push me in? Um, should I do blood work through Vita Bella, uh, consider TRT, peptides, GLP, WANs, other supplements or nothing at all. Uh, do I need to push calories and get comfortable, uh, gaining weight to build muscle? Do I need to track, uh, calories more closely or macros more closely? I have struggled with this in the past. And, um, is my issue programming, nutrition or a mindset? I just want to be the best husband and father I can be. And I want to have a healthy relationship with health and fitness. And I just don't want to pass on my own insecurities onto my kids. David, a lot of this, just so you know, is mental because I just dug just now pulled up your photos and you look incredible, bro. Yeah. Listen, you look great. So, so you've done a great job. Yeah. But I got good and bad news for you, which one do you want to hear first? Yeah. I always start with the bad. It's all in your head. Yep. You want to hear the good news? Yeah. It's all on your head. It's all in your head, dude. Yeah. That's 100% your head. I'm looking at, I'm looking at your photos right now and you look incredible. You're fit, bro. You're doing great. You killed it. Yeah. You won. Yeah. It's over. And here, and, uh, here, here's the thing, uh, it'll, it'll just now it's just, it's just time. It just will keep getting a little bit, a little bit better, a little bit. Better. Your body will tighten up, tighten up, tighten up over time. Like, but we're, you have obviously got yourself in a very good place. Calorie wise, your programming is good. You're, you look incredible, dude. You're good, dude. You look really good. You're good. You're, it's, it's, it's so in your head. It's not even funny. Yeah. And, uh, and that's like to put it differently, you're tripping. Like what, what, what you're saying right now, it's so, uh, mental. And so there is a way to get out of that. Okay. And it's not programming and it's not diet. You're doing all the stuff right. I will say you probably can get a little more sleep. I think going to bed at eight 30 and waking up at three doesn't give you enough sleep. You're, you're, you probably need at least a half an hour or 45 minutes longer. There's also value in getting your blood work just so you can see your panels. I think there's value in that for sure. But I do think you need, you need at least seven to seven and a half hours of sleep, especially being a father and all that stuff. Uh, so that'd be one, one little thing I would say you could add. Other than that, you're doing great. Here's how you move out of this being in your head. Uh, stop looking at yourself in the mirror and, and, and critiquing yourself. Just stop doing that. You gotta place your focus on your performance and your strength and stop the taking your shirt off, looking at yourself, finding the areas you need to focus on and what needs to come off and strong. Yeah, dude, cause you're so your, your, the way you see yourself is so skewed, uh, that that's really what the issue is and the challenge. You're, uh, you're, what, 3,500 calories. Is that what you said? Yeah. That's 3,500 calories, not like counting like any like butter. Not even counting that stuff. You're bro, you're, you're killing it. You're, you're in a good place. You're in a really good place. You're eating a good amount of calories. You're, you're probably strong. You look like you got good muscle. Yeah. You're great, dude. Yeah. Yeah. It's just, it's just, at this point, it's just, it's time consistently being this guy and you'll, your, your skin will continue to tighten up. You'll continue to feel better, but where are you at right now? Have you had a body fat test? I bet your body fat test really good. I threw it into GPT and it said I was somewhere between like 13 and 15. Yeah. Yeah. That's what you look like. Yeah. Yeah. You're leaner than me right now. What do you want to go? I tell you what, like, so here's the thing. Here's what might help you because you definitely should need to stop studying yourself in the mirror. Don't take selfies. Don't stand sideways. Don't do the whole thing. We're trying to pick yourself apart. Just stop all that. And really focus on enjoying the workouts. Just, just focus on the fun of doing it and to be consistent. And I think that'll take you away slowly from the way that you're viewing yourself. I mean, is it, is it, is it overall everything or do you just feel like you have a little bit of loose skin that's bothering you? I just have that loose skin. Like I feel like, um, down there in like the very low stomach, I just, whenever I walk by a mirror or I just, I see a reflection, I just like hone in like right on that part. I can shake. That's hyper focused. Yeah. You're way hyper focused. So it's so funny because when, when it's Doug pulled it up, I went, holy shit. I mean, you, you look amazing because I see all of you right away. And all, when I see all of you, I go, holy shit. And I'm like, what is this guy? And then you could see that you have a little bit of loose skin because you lost a ton of weight. Yeah. You lost a lot of weight. That's what you must go right to and think, Oh my God, this is nothing. It is nothing. It's literally nothing. No. Yeah. You're, you're, you're hyper focused on one part of yourself, which has now become all of you. And so you, you need to just start, like if you find yourself focused, just look somewhere else, release it. And yeah, just enjoy the workouts, dude. I bet your wife thinks you look amazing. What does your wife say? Uh, she told, tells me not to flex. Yeah. I think, yeah. But you know, I'm sure you're like, you're thinking yourself like, what do you know, right? But she's right. Your wife's right. Yeah. Yeah. I just, just stop looking at yourself, bro. Seriously. Yeah. It'll, it'll help you a lot and just keep moving. Just keep doing what you're doing. You got to get about, you have good, good steps. You're, you're obviously going to fall in good programming. You're, dude, you're, you're lean. You're, you're, you're in a really good place. You gotta enjoy it, man. Yeah. Just have fun, dude. And, and, and just know too, like how long, how long have we been on this journey? How long has it been now? Like consist 2021. Okay. Yeah. Yeah. Just keep going, dude. Just keep going and doing your thing the way you are. And it'll just slowly over time continue to get better and better and better. But where you're at is a, is a perfect place. You really are. And trying to push beyond that is, is, is going to send you in bad areas, not good areas. Um, yeah, you could go get blood work done. I wouldn't mind. I mean, you're, you're getting old enough to where I'd like to see that, uh, as a coach, but I don't, I don't see any problems. I, the one thing you could do is get another 30, 45 minutes of sleep. That's it. Yeah. If you could make that happen, you'll probably cover better. Yeah. You'll get stronger, which is also why I wanted to see his blood work because if, if he's got low, low at T at all, it'd be because he's not sleeping very well. And just, I want to see that that's that. And then watch when you improve sleep and then watch how that, but I mean, I'm nitpicking here. I mean, how's your strength, David? Tell me your list. Yeah, it's good for deadlift. Um, last time, last year I checked, I was four or five for deadlift. Um, and then squad, I was three 15 and Ben chose two 55. Yeah, David, get out of here. We're dead talking. We're wasting my time. You're doing great, dude. Yeah. Listen, stop. It's all bro. Listen, it's all, all in your head. Yeah. So what you got to do is get out of your head. Yeah. Yeah. Just stop, stop focusing on that stuff. Don't believe yourself when you have those thoughts. Enjoy the workouts, bro. Are you, are you, are you? Are you like, uh, are you hyper tracking like your food and so that? Are you over? Are you, do you weigh measure everything or are you just kind of guesstimating where you're at? Over the summer, I really, I tracked every meal for a good month. Um, and now I've switched it over to like, I, when I switch out my meals for what I consistently eat, I like, I know in my head what the 300 grams of say oatmeal is or you're doing everything. Great. You are. Yeah. Everything. Yeah. I just, it just stay consistent and just start loving it, bro. Just start having fun with it. Don't focus on how you look in the mirror and do the courageous thing. Next time you go to the pool, take your shirt off and take your shirt off and have fun with your kids. You're fine, dude. Yeah. You are. You are, dude. You're doing good. What's it? Yeah. I wouldn't, I wouldn't want you to change from the place you're at. You're such a, you're such a good balance of, you're going to keep improving. Yeah. That's, that's what I'm, it's just, at this point, it's just time. Yep. You think about you were, you were overweight a lot longer than you were jacked, you're jacked now, but you were overweight a lot longer than you were jacked. Give yourself some time to be jacked as long as you were overweight and you'll get used to it. You know, just keep getting better and better. Okay. Awesome guys. Thank you. Appreciate that. What you're doing, programming and, and movement and diet wise is such a good place. What did you think we were going to say? Yeah. Just curious. Honestly, I thought you guys were going to say go to like a 15 style workout. Why? Well, you're doing great. Dude, maybe his sleep. I mean, yeah. Like I said, you could do a little better sleep. Do you, do you, do you have like a, uh, or a ring or anything like that? Do you track sleep? Do you have any idea what your sweet quality quality looks like? No, my kids don't sleep. Yeah. I mean, listen, listen, if you don't have mass 15, I'll send it to you so you could test it out and you'll know it's better. Uh, well you have mass 15. I'll send you one of the other master, which mass 15 do you not have? I mean, I mean, worth experimenting. I did. If you go, if you go invest anything, go get yourself a, go get yourself an or ring so you can kind of track and pay attention to your sleep and just, and just kind of monitor. But you'll know if maps, 15 style training is better because you just get stronger, but this will give you objective data. If you're going to go spend money or do anything like some of the stuff you ask us, go get yourself like a ring that will track your sleep and pay attention to when you reduce to a maps 15 program. Does it improve to pay attention? If you get to bed a little bit earlier or sleep in a little longer, I'll give you some good news, dude. Uh, usually a guy like you or someone like you who has a skewed body image, what I would typically see is under eating also. Now what you've done really well is you didn't do that. You're actually feeding yourself. That's why he's so good. So typically a guy like you comes on and I hear those, what you're saying. And then I look at their food and they go, Oh, you got it. You got to bump your calories. It's almost what I always got to say, but you're eating enough. You're doing everything right, dude. Yeah. And so, yeah, just, it's literally just stop hyper focusing on, cause here's the deal. I don't care how jacked and ripped you get. If you want, you'll find something. You'll still see yourself. Always, bro. You will still see your, you know, the most insecure people are the people that get up on stage and have the best bodies in the world. Those are the most insecure people. It's what drove them to that. And they'll still pick them and they're still not happy. I hung out with them all the time. It's like, that's, so it's not a, it's not a body fat percentage or thing you need to do. It's all in your head. Yep. You, you got to learn to, to love yourself and, and everybody, the way everybody else sees you and it'll get better. And that, and so that takes time. So it takes time and you're, you're doing great. Just a total success story, dude. Yeah. The only place I see for optimization is possibly sleep. And that's why I'm, I'm a fan of going and getting a ring and tracking and seeing if, if there, if that's, if you're deprived there and can you try to get more sleep, you just start to feel stronger and energy. Yeah. Other than that, dude, you're kicking ass, bro. Awesome. That's awesome. Great. Thank you guys. If you guys have time for one more question, could I ask you a quick question? Sure. Sure. Yeah. Um, so with some of like, you know, between anabolic and, um, uh, power lift, there's some like off days. Could I replace those with doing more, um, like core work or would that push it too far? I mean, if you want to, I don't think you need to, bro. I mean, just what I'm looking at right now, I think you're in a nice place. I think doing more isn't going to get you any, any better results. Okay. So then they're usually just say, just follow the program strictly as it is, but with that for, for that purpose. What do you think about, what do you think about giving him, um, six pack abs and running that with a MAPS 15 program built to like, have you, have you like really tried to build your abs, like lifting heavy and build them? Yeah. My last, um, uh, aesthetic session, my focus sessions where abs and obliques. You're, yeah, you're doing good. You're fine, David. You're fine. You're fine, dude. You're fine, bro. You're fine. You're good. More than fine. You're doing great, dude. Yeah. Yeah. I just follow the programs. It's all working for you. Yeah. Don't, don't try to add more overdo it. You're, you're killing it. If you're con, you're going to continue progressing, even though you're doing great right now. Yeah. It's really just patience at this point. Okay. Awesome. Thank you guys. I appreciate all the advice and I just wanted to just, just thank you. Again, you guys, um, I just love your advice and, um, just the way that you cut through all the fitness industry bull crap that's out there and just tell us how it is. I, I really appreciate that. That's helped me a lot. Thank you dude and show this video to your wife. Yeah. Yeah. I hope you keep up the great work, bro. Thanks guys. Take it easy, David. That's a, so again, the reason why I said good and bad news because good news is like it's all in your head, meaning like you're doing the right bad news is that's hard. Yeah. Because listen, people watching right now, by the way, people watching really easy to judge someone like him because you, but you probably do this yourself in some way, shape, everybody does. Everybody has a spot, a thing, a muscle. So easy to see in someone else. Right. I look at his picture and like, what are you talking about, bro? But then you like, we do it to ourselves. Yeah. But man, does that mess you up, dude? Cause here you got a guy who went from obese his whole life to fit strong, healthy, eating 35, no more than 35 hundred calories. He says I don't add, I don't even add up butter and stuff. He's probably close to 4,000 calories. Yeah. He's got a great metabolism. He's doing a good job. 210 pounds around 13% body fat. He's questioning every, he's like, am I doing a good job? Bro, you're doing better than this. He's calling us. I really felt like we're his conscience, but camera angle, I felt like we were on the toilet. I couldn't get over it. I was like looking up. Our next caller is Samantha from Texas. Hi, Samantha. Hello. Oh my gosh, this is so cool. It's like I'm in the studio. Do you think that you are? Yeah. Um, thanks so much for answering and taking my question and thanks so much for all the content that y'all put out. I'm surprised I haven't run out of stuff to say honestly. Um, but I'm kidding. We have Sal. Go ahead and read my question. So I don't miss any main points. Um, so I've been lifting consistently and focusing on progressive overload. My strength's been going up. I feel smaller overall, but it's like I've kept my same shape and just kind of like shrunk. So I think that I'm recombing. I can see more muscle definition when I flex, but at rest I'm still like a little bit softer than I expected. Um, I generally center my meals around protein, but I don't track strict macros and my consistency does kind of vary week to week. Um, outside of lifting and like working out, I'm fairly sedentary. I do work from home. Um, and so I'm just kind of wondering, um, the feeling that I'm feeling is almost like I'm super strong, but then there's like a outside layer of me. So I'm just wondering if that's a normal feeling during the body recomposition phase, or if I just need to adjust something like calorie intake, do like a mini cut or maybe just like tighten up nutrition or maybe even just move a little bit more. Yes. That's very normal. Uh, do we have any more information as far as steps, calories, are we tracking anything? I did track out of curiosity the other week and I'd say I'm around like 18, 19 calories for the week. Um, I will say I did notice whenever I did track, my protein is kind of wonky some days and I kind of lead with carbs. Um, outside of that, like stress is pretty high. I do try to try to towards my sleep because that right there is kind of crazy too, um, and first steps, if I'm getting out, like I try to do a walk at lunch. Um, but with my schedule, it's honestly so busy and stressful. So I'd say like maybe average like five steps. So there's a, there's a theme that's, that's coming across with this. So first off, it is normal to question, uh, you know, how well you're progressing when you're on a fitness journey. Uh, actually I want to know how long have you been doing this? I'd say, um, consistently, I've, I've been at athletic like my whole life. Um, but I did dial things up. I'd say within the last two years I was, I'm five, seven, I was 195, a good amount of body fat on me. And then now I'm a 175 and I did lose somebody fat there. So I, from the past few years, I can definitely see a difference in like pictures, um, the way clothes fit stuff like that. Good. So it sounds like you've been progressing. The theme, the theme that I keep hearing is consistency. Okay. So it sounds to me and correct me if I'm wrong, that you'll have like consistent stretches and then less consistent stretches, both with diet and exercise, uh, and activity and even maybe stress management. So I think with someone like you, just cause that sounds like that's the theme is to focus on consistency one step at a time. Not all at once. In other words, uh, we don't want to do cause this is just kind of a feeling strategy is to be like, I'm okay. I'm going to be consistent with everything. And then, and then you end up falling off. It's the protein. I'll let's pick one thing and say, okay, everything else is going to be the way it's been, but this one thing I'm going to be ultra consistent with. And I don't care what it is. It could be steps. It could be your workouts. It could be hitting your protein targets or avoiding heavily processed food. Pick that one thing and be very consistent. Once it feels, uh, habitual, like it's not like something you need to focus on anymore, then add one more thing. If you, that's the key to, to, to longterm consistency. If you let me choose, I'd say protein. I think protein will naturally keep your calories in check. So there's also not an inconsistency around the fluctuation of the down. It's also going to serve you if you're being, if you're lifting, even if you're not the most consistent lifter, but you live, you know, some weeks you hit three or four times other weeks you hit one or two, but you're consistently lifting overall. Hitting your protein intake. You'll see muscle building benefits from that. The, the, the three, the three places we could look is one is where Adam said, uh, hit your protein targets, eat it first. Another one would be to consistently get your steps, uh, maybe to 7,000 a day. Another one would be to not miss a workout. Uh, of those three, and there's, I'm sure there's more you can think of, but of those three, which one seems the most realistic, not the best one, but the most realistic for you to be consistent with. Honestly, it'd probably be protein, but I'll, I'll have to track again, because if I don't, I'm, I'm pretty under. That's why it's just that then start there. Just track your protein. Uh, you said you were 175. I think 150 a day is a great target. Perfect. Okay. Actually a lot easier. Yeah. So you're going to go. You're going to go one fifth. You're going to go 50 breakfast, lunch and dinner, or you know, 30, 30, 30 plus a shake or something like that. Eat it first. Uh, don't eat the carbs first, eat it first and then handle the rest. And see if you do that super consistently, which is going to be a struggle. But once you get to the point where it's like, this is like no problem, then, then the next one would be, uh, maybe steps or something like that. But that's it. That'll be, that's the path towards consistency across the board. Are you following any one of our mass programs? That was actually going to be my next point because like you said, um, you don't want to just add all these things in because you're going to fall off. Well, that was me. Um, I did get muscle mommy and I want to say, I forgot which other one I got. Um, but that's whenever I was so determined, I was going to do all these things. Right. No, that's not what happened. Um, so right now I guess in, in the gym at least I'm consistent, maybe like three or four days on average. And so, um, and by the time I get in there, I'm doing maybe two to three exercises, but I'm, I'm really focusing on like lifting and form and just being there for like my mental too. Um, so with, with that being said, like I really haven't jumped into either of those, but with my, the struggle with that consistency, do you all think that maybe like a maps 15 would be better for me? That's a great, it's a great program for consistency because it's a little ever made and builder for sure. Is your gym convenient? I mean, no, not really. It's kind of, it's a struggle bus. It's so overcrowded. So, okay. I do have to get there like in the morning, but of course that means I have to dial them with sleep, stuff like that. But I mean, I could maybe like, I usually have to modify something. Well, okay. So that's why I see that. Do you have anything at home, like a suspension trainer or something like that? I actually prefer like, I do have some, uh, I wouldn't have any place for subs suspension or whatever it is. Um, but I do have dumbbells and I can definitely get some other ones if I need to, based off of what I'm hearing, I would prefer like a map, Santa Bollack. And even if she doesn't get all three days and she went to two days of full body working out, is that worth better for you? Like that's only three days a week lifting. Okay. And even if you do only do two, the way it's designed, it's full body. It's not like you're missing anything. Right. So it's like, you could literally, Oh, only got two days that week, but you got two, two full body of anabolic with hitting your protein intake. I feel confident we're going to see good progress from that. And then good weeks, you're hitting it all three days a week. Okay. So if I start there and I do, let's just say, if I get in the time in the gym, two days a week, yeah, like what's, if I want to just like go walk, you know, for my mental health after work, that's right. Yes. I can do that. Oh yeah. Oh yeah. Walk as much as you want. I think the sales point is, I listen, if you start walking more to that's great, but it's like the main thing right now, uh, if everything we're going to do, we're going to give you anabolic. So you have that. That's what you follow. The goal is to get there two or three times a week. Okay. But if, if you fall short of that, as long as you get in there for the week, I think you're going to be okay. We're going to be fine there, but really focus on the protein, like, let, like, let that be the cornerstone of I'm going to be, cause I'm never going to miss 150, you know, I'm going to hit 150 all time. Focusing on that will manage the calories really nice and put you where you're supposed to be. Even if you only hit anabolic once or twice a week, you're going to build muscle on that. That's going to positively move you. And then, Hey, if you also got time to do more steps, that'd be great. Like that's kind of the thought process, but focus on the protein first. That becomes the first thing that you don't miss. Okay. Cool. That's simple. It helps. All right. Well, we'll send that to you. We'll send that over. Awesome. Thank you so much guys. All right. I know. Thank you. Take care. Yeah. I think, uh, you know, you're, you know, everybody has their challenge, but you could hear the theme. Oh yeah. Her was the, everything's inconsistent. She nailed it. There's like, there's like little, and it's just, and listen, over the course of a year, she can look back from pictures and say, Hey, I've improved. Yeah. Which is better than it was. Yeah. But if you want to accelerate that process, it's, it's time to tighten up something. Yeah. And the mistake I think a lot of people made and what you pointed out right away, it was just like, there's a theme of inconsistency everywhere. Let's not try and be consistent everywhere. Let's pick the thing that will move the needle or that you can commit to the most. And protein is going to be great for her. And then like with man, anabal, that's why I like anabolic is, uh, for her. Cause I, I asked her if she was convenient because if it's not convenient, you're driving over there every day. Oh, if she, if she had a home gym, I'd say masterteen all day, all day long. That would be the better thing. Get in there, just do two, that'll be easy. But it sounded like it's not convenient. And that makes no sense. Right. And so it sounds like she has some days which doesn't get good sleep and she doesn't get to the gym. And so it's like, shit, if she just hit anabolic once or twice a week, she's going to see results covered basis. Her next color is Marisol from Illinois. Hi. How you doing? Thank you for having me on. I'm really excited to speak to you guys. Thank you. Um, I, I listen to you guys daily, uh, since like before COVID. Um, so it's like listening to the brothers I didn't, I never had. Um, but, um, so I'm going to just read my question, um, and give a little bit of context. Um, so let me find it. So, um, so hi, mom, my team. I love your show. I've been listening to you guys since 2020. Um, I have a, like a part two question. The first one is I'm currently following maps and the Bollack and I'm doing the two or three day version when I'm able to, um, I'm currently in phase two. Um, and I have been trying to rest for about a minute in between sets. Um, but I feel like lately I've been, um, out of breath in a minute. It's not enough. Um, is the program still effective if I rest more than one minute during phase two? Or, um, is there another program I should be following right now? It's, um, keep going because there's more. Okay. Yeah. I will mention I am, um, currently, um, 14 weeks pregnant. I have been feeling, um, tired, nauseous, uh, fatigue, and sometimes, um, just not really motivated to go to the gym. Um, but I would still like to complete, um, to keep my strength and mobility, um, and not go backwards. Um, I would like to maintain overall a good physique during pregnancy, um, and just be healthy. Um, I'm currently about 33% body fat. I'm five, three. Um, I am married. I work a full-time job. Um, I do have a daughter already who's about to turn two. Um, and then I have been consistently strength training for about four years now. Um, I do have a history of a yo-yo dieting, um, and doing like hit interval training. Um, I'm not counting calories right now. I just feel like it's really overwhelming and a lot to track. Um, but I do, uh, track for protein, trying to aim for about 120 grams. I'm lucky if I do that. Um, but I really appreciate your suggestions and anything you tell me I'm, I'm going to do, I do drink element, um, creatine and fiber daily. Um, so I would love to hear from the team. So, so pretty or no pretty. I would have still said the same thing, which is rest for sure. Yeah. Let's hear what you can, what's great about MAPS anabolic is it's a strength building program and the longer the rest, you know what, what you can only do wrong in that in the, in the rest department on MAPS anabolic is a rest too short. If you rested three minutes, five minutes between sets, I don't care. So that's total and you absolutely. And then the fact that you're pregnant also is another reason why. Let's back up though, cause you said you also feeling nauseous, extra tired. So which is totally normal during pregnancy. Right. And you got it. You got a, and you got like a one and a half year old at home. Yeah. Yeah. Your program right now is, is starter not MAPS anabolic. This might be too intense. I think MAPS starter better. You're not trying to progress at all. You're just trying to maintain and stay healthy or 15 totally listened to your body and, and postpartum, uh, when you're cleared, it's going to be a MAPS starter again, but that's your program. And it's going to feel like you're not doing a lot, but that's kind of the point. How long maintenance mode right now, how long have you been consistently following MAPS anabolic? Like what, how long have you been up for a while? Actually, I actually, after I had my daughter, I started, um, going straight into MAPS anabolic. Yeah. Um, and just doing really, really lightweight. Um, and I've been doing that ever since. So I had my daughter back in like, uh, April of 2024. And I started doing, going to the gym, like end of May. Now I'm assuming the reason why you're, cause earlier you said, uh, you try to do the two or three days a week when you're able to, sounds like some mornings you're feeling pretty nauseous. Um, and that's just what my schedule allows me to go to the gym. Like one day during the weekend to, um, Saturday and Sunday for sure. Okay. Starter is the one that's your program. That's it. Get in starter, live in starter. You're also going to do it postpartum. And then after probably following it for a couple of rounds postpartum, then you can go pre phase and MAPS anabolic, but, but you'll feel better and MAPS. Also to the, uh, rest periods, let yourself rest. Yeah. Who cares what I let yourself, you get, if you got the rest, yeah, yeah. I fact, I would always rather see you. I would always rather see you, uh, get an extra minute to two minutes rest and us lift five more pounds heavier than you did. Like be your heart racing and feeling a little nauseous and like, oh, like, yeah, I don't want that. Like, I don't, yeah, I'm usually with MAPS anabolic. I've really had to, um, scale back on the way, um, just cause I'm out of breath. Yeah. So I want the opposite. I want the opposite. I want you to catch your breath completely and then lift heavier weight than the other way around. So rest. Give yourself that rest. Let that heart rate come all the way back down, feel good. And then go grab, go grab five pounds heavier instead. You know, that's, that'll serve. I really enjoy the MAPS and the ball. Like just cause it's like just really easy movements, um, just straight to the point. And then I'm able to get to the gym two to three times a week, you know, that's why I've been falling for that. Yeah. Starter's good for that. Okay. Um, sounds good. I also have MAPS mommy, which I love too. And then I, I did performance. Um, as well. So great job. Yeah. Yeah. Great job. We, yeah. I guess the, the another question or small question I had is what, I know I'm not really following like, I don't have specific goals right now. I'm just trying to get, you know, um, through this phase. Um, well, is there anything I should be looking for or anything I can focus on just to kind of keep me motivated? Uh, I mean, honestly, it's just going to be about feeling good. Yeah. Healthy, fed, healthy, fed, rested, good energy. That's the biggest win right now for us. Your body's doing, you're like, you are right now, bodybuilding. Yeah. You're building a body and your body a lot of work right now. A lot. So yeah. So you just kind of take care of yourself. That's it. You're not trying to go crazy or chase anything or push anything crazy. You're just showing up, going through the movements, feeling good, listening to your body and preparing for, for baby. The, the, the, right. What you're doing is so good. The, uh, greater percentage of people are laid up on, on the couch and resting and not eating healthy and not like you, you eating your fed, stay fed, eat nutritious food, do the movements, rest like you need to rest. Yeah. That's, those are all the good things. And how you feel is what the feedback I want. I'm not looking at your body. I'm not asking, I don't care for it. We're not, we're not trying to hit PRs. This is feel good, feel good, feel strong, feel mobile, feel healthy, feel rested. That's what we want. That's how we want to feel right now. Yep. Sounds good. So it's starter, uh, like a three day. Yep. Is it a three day? Oh, okay. Yeah. We're going to send it over to you. Okay. That's amazing. Thank you so much. I appreciate you guys so much. Um, like I said, I just replaced all my music and I've just been listening to you guys daily, my husband's fed up. I'm like, oh, it's the mom, the mom pump pump guys again. And then like, oh man. You're doing them over. Family and friends about you guys too. So have you, uh, have you checked out our muscle mommy group before? I've looked into it. Um, again, I just didn't know if I could commit to something, um, you know, while being pregnant. I'm like, is it even, you know, what's me doing right now? Yeah, I'm going to have Doug send you a seven days free in there so you can just check it out. Uh, I think it's incredibly valuable. We have a lot of moms in there. So that's that have been pregnant. That have that are lifting, lifting while pregnant before pregnancy, after pregnancy, you got the calls with Corinne every week as a trainer who's helping coach people through. So I'll have Doug send you a link for seven days free so you can just kind of poke around in there and check it out. And if it's something you want to do, I think you get a lot of value from it. Yeah. That sounds great. I would love to, um, yeah, that's great. I really appreciate your guys's, um, like information and it's really insightful. All four of you guys, when you guys start discussing different topics, I'm like, Oh, I see his version of his point and I see his too. And I have like no sides where, you know, like who's right, who's wrong. Well, you like, you like everybody. Yeah. You like Justin the most. Yeah, I love you guys. I don't, I don't have a favorite. That's for sure. And congratulations on the new base. She's Switzerland. So much. I really appreciated it again. And I love, I want to say too, that I love, um, the our place. Pots and pants. Oh, are they the best? They're amazing. Right. They are the best killer product. Yeah. Um, I got like a set where it came with like two frying pans and like the two pots, um, and I use them daily. They're amazing. So awesome. Thank you. Well, thank you guys again. We'll send that over. We'll send that over to you. Yeah, for sure. Sounds great. Thank you again. Bye bye. Bye. Yeah. What makes strength training, strength training is the rest periods. Everybody. Yeah. It's without the rest periods, it's not strength training. Yeah. People think it's the weights or the resistance. It's the rest that makes it strength. That makes it strength training. Is the, do the blueprints recommend one minute in phase two? It's their, their suggestions, but what we need to do is, is communicate to be, it says at least one minute. At least that's like minimum. Not like just one minute, but here's a deal. Like you said it well, you said it perfectly, Adam. The only way you mess up rest periods for strength training is you make them too short. Yeah. That's the only way. Yeah. You can rest for seven minutes between sets if you really want to. That's it. Ten minutes. Yeah. You can only go too short. That's right. And, and it's like, and for sure, if it is to a point where you're, you feel like I'm trying to catch my breath, that's what's limiting my weight. Uh, you're, you're, you're losing out on potential gains by resting more and then lifting heavier weight. Our next caller is Amelia from New York. Hi Amelia. Hi Amelia. Hello. Hi, how are you? Good, how are you? How are you doing? So thank you for allowing me to talk to you and I'll just get right into it. I have been lifting for almost 20 years and eating. Nope. Nope. Unfortunately, completely wrong. Completely wrong. I had no idea why the needle was not moving until I found your podcast. Your podcast was like, I didn't know anything about rest. I didn't know anything about you're not supposed to lift, strength, train and cardio. I didn't know. I was overtrained. I didn't know I ate wrong. I didn't know anything about protein. Thank God for you guys. I need to say that. Thank God for you guys. So my goal is that I am currently 206. I want to be 170, but I want to look like I'm 150 because my body type. I don't know. Doug shared it with you. Skinny. This would not work for me. I need to be proportioned. I want to look good. You know, so I don't know if I can hardly hear you, but so I've been eating 150 grams of protein. If I understand this correctly, you're supposed to eat the amount you want to be. Technically, I want to be 170, but that's a lot. 150 is good. 150 is a good number for you. And I hit that number regularly. Oh, very good. Oh, very good. Yes. Okay. Every day I don't care what it is. I make sure I hit it. Okay. So what I need from you guys is I might be overtraining because I do two full days of strength training. I rest for three minutes and the whole thing. I don't sweat. Not really. I mean, it's good. It's comfortable. I do it twice a week and that's usually Saturday or Sunday or Wednesday or Thursday. I, my job requires me to walk all the time. So I get 30 minutes easy. And on Sunday I spin because I like it and I do that for 30 minutes. But of course what you tell me, if you tell me to stop doing something, I will do it because I really want to move the needle. I feel that I'm stuck and I did share with Doug that when I, I went from 198 to 206, but my muscle went up and my fat went down. So I know I'm doing something right. Yeah. Wow. That's actually a really great. My trick. Yeah. I'm trying because of you guys. I'm trying. You don't understand. I am trying. So I, I need help to move the needle. I wanted to go down. What was the time period in which you, you did that when you, you tested the, the body fat like that and you, you got those results? It was a year because they had a fair here and they had that machine. I got on it. It was 198. And then they had it a couple of weeks ago, maybe right before I said, I shared with Doug and that's when I saw there was a difference, but I also see the difference in my body. I used to be really, really, you can't see, but my arms were really big. Yeah. And they're not now. And so I, I, and I have bad body dyspophobia, but I still, I see something. I see it in my clothes. I, but it's not enough. And every time I see my physician or my gynecologist, they quickly go, you got to lose weight. You got to lose weight. So I want to trick them. So I want to look healthy. I want to look healthy, but I, I, I want a decent figure for my size. Yeah. So, uh, you're busy. So what do you do for work? I, what kind of, uh, are you physical labor or are you moving a lot of steps? So what are you doing all day long? I'm a manager. I'm a manager. And so it requires me to oversee a lot of things and making sure things are, so I'm always on my foot. Okay. Always, always. I, yes, I get to sit because I have to do some administrative stuff, but I say 30 minutes easily. Uh, I can sit maybe four hours. I'm on my field, my foot. Okay. And you said right now you're 170. No, I want to be 170. I am, I am 206. Got it. Got it. And how tall are you? Five, four. Okay. And you feel good. You feel strong. You feel healthy. I do. I started with three pounds. I have one of those spin things now. I have the turn to get stronger. Yeah. Very good. I'm loving it. And now, now with the nutrition, you're hitting the protein, you're eating it first is, is, is your diet whole food? I'm not eating it first. Is that really important to eat it first? It'll, it'll do, it'll manage the rest of the calories. It'll make a big difference. If you eat it first, it'll, it'll help manage the carbs and the fats and the other foods that you're having with it. Just an easy, it's a, it's a smarter way to eat. And it'll, it'll naturally bring your calories to where they don't be. It's, it's almost magical. It helps with satiety. Uh, and so when you do that, let's say you make yourself a meal, you eat the protein first, you're like, you know, I could leave some of this food, then go ahead and leave it. Uh, don't think to yourself that you have to finish it. Is your diet in a whole food, is it based whole food or do you find yourself eating processed food? I'm working towards that. Yeah. I'm, I'm, I'm working towards that. Yeah. Because I'm always on the run. I do have Jenny Craig and I use it for breakfast and lunch and I drink protein shakes in the morning cause I don't really like to chew. I just want to drink and keep going. But I know I need to change these bad habits. Well, it's, well, I'll tell you what, you're doing well, but you want to make, if you want to do something that'll, that'll, that'll really cause some change. Yep. Uh, it's really simple. Uh, start prepping your food and eat whole natural foods only eat the protein first. That's it. Don't do anything else. And what'll happen when you do that and eat until you're satisfied, don't, you know, don't, don't eat until your stuff. And if you do that, uh, you'll see your body fat percent, your body fat start to drop naturally on its own. Oh, okay. That's all it is. Really. Cause right, I think what's happening is you're hitting the protein, but a lot of it's coming from processed sources. So now what happens is it's, it's negating the satiety effect. So protein shakes don't produce satiety like whole food protein. Okay. Okay. Processed foods like Jenny Craig, although they're not that bad. They are, uh, they are designed to be hyper palatable in a way that's different than when you prep the food yourself. Yeah. So it's just a little extra time. You would prep your food, have your meals, uh, take him to work, eat, you know, try to do it all from whole food sources, eat until you're satisfied. And then you'll see your body weight naturally come down. And then what, uh, what program, are you following a mass program right now? No, I just do it on my own at home. Okay. Let us let you go at home. Yeah. Let it, yeah. We are your equipment. I'm sorry. What kind of equipment do you have at home? What are you using? Oh, I do a lot of free weights. Um, that's pretty much it. I do a lot of free weights. Do you have barbell dumbbells bench or just dumbbells? I have a lot of them. I just have free weights. That's it. Okay. Do you have a rack that you put the barbell on or the, are they just like dumbbells? No, it's the shelf kind. Okay. So, so yes. Yes. A dumbbell maps 15 would be awesome. Yep. I'm going to send you a program that you can follow. And you, and you just follow the program as we lay it out. It's like, it's like a couple of exercises a day. To, it's two exercises a day. That's it. You're in 15, 20, 15, 20 minutes. That's it. I've been doing seven twice a week. Okay. No, no, no. So instead of two days a week long workouts, it's a little bit every day. Yes. That'll be better for you too. So if just getting in there to the two, it take you 15, 20 minutes, you're in and out and, and, and follow that with advice that Sal said and watch us really moving. So the other option, because you are a busy person, it sounds like, um, have you thought about having like one of our virtual coaches coach you through with a whole process? I did, but I thought I missed the window. Oh, okay. So I'll tell you what, I'll have, I'll have Doug set it up where you, someone will call you and show you what that would look like. And if that's something you want to do, we'll send you the program no matter what. So we'll send that to you. So you have that follow set, Sal's advice. And then if you want additional support and help, we'll have someone coach you through the whole process. Yeah. Then you have your own coach. And then yeah, they'll be checking in with you and modifying on a regular basis. That'd be great. Yeah. I know this is a probably a strange question, but if I do not, when I do what you're telling me to do, um, you think I can at least lose 10 pounds by the summer? Oh, for sure. Oh, yes. Just, just, just the two step, the two things I said would die it alone. We'll probably get you. Yeah. Oh my God. Yeah. Yeah. Yeah. We'll determine that for sure. Yep. But I'm going to send you. So Justin said the best dumbbell 15 is maps, uh, 15 muscle mommy does. So send that to her and then we'll have a coach call you. And if you want to hire one of our coaches, that's, that's your best bet. Yeah. Okay. Okay. Well, um, I think that's it for me. And again, I thank all of you. I feel like I connected all of you. You two do have very, very interesting personalities that I love. Every single one of you. So, um, I'm was very happy to see that you at least wanted to help me out. So thank you. Oh, and thank you for this. Yeah, we appreciate the support. We hope we join you. You join the family because we, uh, peek in on all of our clients. So if you're training with one of our trainers, we'll get a chance to see more of you too. Yeah. Nice. Thank you. Well, that's it for me. Okay. Thank you. All right. We'll send that all over to you. Send that to you. All right. Bye guys. Bye. Bye. She's so sweet. Yeah. She was a joy. Small changes. Uh, you know, and people, you know, it's like protein does produce satiety, but when you're getting it from either processed food sources, like protein bars, the kind of hacks or especially shakes, you, you, you lose that satiety effect. In fact, when I'm telling people to bulk, who are having trouble eating more calories and protein, I, I point them in the direction. Yeah, it helps. And well, you remember, uh, you guys remember, uh, when I told you, I did that whole experiment where I, uh, did one show all, but whole natural versus. Yeah. Whole natural. And I remember how much, uh, I would crave the protein bars. Yep. I mean, become like, especially when you're trying to be in a calorie deficit, those sweet bars tastes like, it's like a treat or a candy bar. The one like three, four of those in a day. And listen, you're talking about two 40, 250 a pop. Yeah. Before you know it, you creeped up on it and they're not feeling. So it's like, you eat them and you're like, oh, so good. Then it's like an hour later. You're like, I want another one of those. And so if you're getting a lot of your protein through processed food, uh, it's tough to get the real benefits of what we talk about by just focusing on your protein. So. If you like mine, pump, confine us on Instagram, mine, put media. Thank you for listening to mine, pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super bundle at mine, pump media.com. The RGB super bundle includes maps, anabolic, maps, performance and maps, aesthetic nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs with detailed workout blueprints and over 200 videos. The RGB super bundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB super bundle has a full 30 day money back guarantee and you can get it now plus other valuable free resources at mine, pump media.com. If you enjoy this show, please share the love by leaving us a five star rating and review on iTunes and by introducing mine, pump to your friends and family. We thank you for your support. And until next time, this is mine, pump.