2801: 3 Ways to Build Muscle and Endurance (How you Should Approach your Training)

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They compete. What does that mean? The more you focus on one, the less you get of the other one. But what if you want both? What if you want endurance, stamina, muscle and strength?

How should you approach your training? Well, there's three ways you can approach your training. We're going to break down all three of them, talk about the value of each. And why each one might be beneficial for you or not. Let's go.

Which one win? Yes. This I know that and I know we'll get to it that you're experimenting with this right now. But was this a recent study that they did this when they compared all three of these? There's actually more studies on this.

So I've looked up recently. I looked up studies that compared these. And what they find is results are either similar or a little better for certain versions. But it depends on what you're looking for. If you just want the physical attributes, then there's better options.

If you want the physical attributes to apply to a particular skill, then there's other options that are better.

“In other words, if you want to get better at a particular skill, like cycling, running or playing a sport, share.”

There's a better way to approach it. If you want, you know, if you like enjoy it, work out a particular way, there's value in other ones. And then if you just want to do it because you don't really care about the skill acquisition as much as you like the physical attributes. Overall endurance, overall strength, then there seems to be a better option. And then, of course, our trainer minds, this is the part that I'm looking forward to, is where we can go in and kind of speculate on the kind of person that would enjoy each one of these versions.

Because ultimately, that's what matters, right?

It's your consistency over time. And that's the question that I have for you as we have to get through these is, and it's early right now I know for you.

which is obviously, research shows that the way you're going about it is the best way for what you're trying to accomplish. But then to back to your point about the trainer brain, if, you know, if you find it, it's actually more difficult to be consistent with it. I feel like it. Yeah, it doesn't matter, right? It's like then go with it, everyone the other way.

Totally. So there's three main ways to do this.

“Now, this is just over generalizing because the workout programming is much more specific than this, right?”

There's also what happens in the workout is very important, but generally speaking, there's three main ways you can approach this problem. One is you train both strength and endurance in the same workout.

The second option is you do different workouts, so Monday may be strength and then Tuesday may be endurance and so on.

So alternating in the same week. And then there's a third option, which is probably the least known, maybe even the least popular, where it's one week focused on strength, one week focused on endurance. So you, it's like totally broken up. And so those are the three main ways. So I think let's break down each of them and kind of talk about, you know, what their value may be and who they may work for.

So I guess what's the first one, the same workout. And this, to me, when I think of this, this reminds me of like CrossFit style training or what people would label as conditioning or something like that. What it gets the most, I would the most popular. I've seen it the most with like hybrid athletes or people that are like trying to gain and acquire both these attributes. I see that they just they sort of merged them both into the same workout.

I can also see where this, this is probably, I'd be interesting to see if we can compare all these, the the easiest to be consistent with.

Because you're you're you're already there. And then so let's say you're you're inconsistent with the days on which you show up to the gym. And so if you have thought this thought process of all I'm going to have these endurance days, I'm going to have these trained days. It's like this in this week. Oh, what happens when I miss one or the other versus whether I make three days this week or five days this week. Every session looks like a blend of the two of them.

Yeah. So I bet there's a big argument for even though this is probably of the three, it's the least successful way to go about this. It may be one of the more consistent or successful. Yeah, I mean, I see your point. I can see how that would work, especially if you're somebody that really hates one like the other one. You might end up missing the ones he ate more often. Right. Although for me, it's a little different, which we'll get to.

So I can see that I could also see like if you're in a sport that requires both at the same time. You're going to need to practice that skill. In other words, if let's say you compete in CrossFit, okay. Part of your CrossFit training is going to be good is going to be getting good. It's actually strong and endurance is going to be getting good at competing in the event.

“And the event itself oftentimes combines everything on well, I think this too is part of.”

I see this a lot like it. They get attracted to the event style and then the event becomes the training. Yes. So there's no separation of that. There's no improvement on each aspect of it. It's just like you're so focused on the enjoyment and the experience of the event that you bring that in the workout. And then it doesn't really, you can't really decide what's working. Not only that, that type of person also is only getting in shape when they're signed up for the event.

It reminds me of my clients that were like the marathon runners, right? Like, you know, I need to get in shape. So I signed up for a marathon.

It's like that is always what they needed to have this end goal.

Then that would get them back into working out for that period of time. And then we'll would it inevitably happen. Marathon would happen. And then afterwards, they would fall off the wagon and then that that is just repeat the cycle. In my experience, too, there's another kind of person that would probably like this. And that's the person that views or enjoys the, they like the sweat.

Yeah. They like the conditioning part of the workout itself. Like, for them, a workout is that. These kind of people had a tough time in my experience. I can think of a person as a tough time with just train training. Yeah. Like, this is boring to board. I got a rest. You know, and now when I train people, I'd force them to do it because I'm training you.

So I can make it enjoyable by hanging out with you. But there's a lot of people where, you know, this is what they, this is what they, this is why they work out. They like the workout part of it. That the part that makes them feel like they're struggling and having a tough time. And so blending it together to them is what they enjoy doing.

Now, this is far less specific. But again, if this is how you enjoy training. And especially if you're competing in a way that combines all this,

“there's going to be a component of needing to combine it all because that's what your competition can ask.”

Well, I just, I was thinking of the person that classifies themselves as I'm in shape.

Totally.

“Now, one of the detriments of this is the, you're not separating.”

You're not even the max benefits of either. Yeah, and only that, but you're not separating the mental aspect of each. What I mean by that is there's a mental approach and understanding that goes with strength training. It's a very different one than there is for condition your endurance. It's a very different approach.

And sometimes it's hard for people to, or should I say, it's better to separate them. So they can understand what strength training should feel like because that's all I'm doing. And then they understand what, you know, stamina and endurance training feel like because that's all I'm doing. When you kind of blend it all together, it's like eating a dish with three different courses on it. And you're not really experiencing the stake by itself or the vegetables by themselves or the starch by themselves.

You're kind of getting this blend of all three, which is okay. But you don't really ever develop the real understanding of just the stake or just the vegetables or just the start.

So this is 100% who I was for the first like 10 years of lifting for me.

And I wrestle a lot with like what version of me do I do I prefer or like like better.

“And you know, and you know, funny, we had, we had a challenge.”

I'm sure it'll go up on social media soon here. Where the staff try to get us to balance on a V bar and we all failed. We all failed and I and just like Justin, I got, I got really frustrated. And why I got really frustrated because that was the type of stuff I used to do. I used to incorporate a lot of that shit into my work.

So you know what I'm saying? And not for any other reason that say I could do it and stuff like that. It's cool. And yeah, it was cool. It was fun. I trained a lot like this. We're super setting and circuits and then the other days doing pliyos. I'm going to just again, remember I talked about how, you know, I took a lot of pride and no workout ever looked the same. And I was really overall fit.

But I definitely wasn't the strongest I'd ever been.

It wasn't the most aesthetic I'd ever been. But I was overall fit. And so and I think back to the all those attributes that I had. And there's some of them that I miss and I want to get back, you know what I'm saying? And I think especially when we get, it gets highlighted like that, like I can't do this and I should be able to do this. But then I also go, you know, I do like that.

I've put on a lot of muscle and I've gotten really strong and I have a way better aesthetic physique than that kid did. Training way like I trained way less, look better and stronger than that guy who was training his ass off. And ironically, that guy wanted what I have today. But I trained the wrong way to do it and I had all those other attributes. So I wrestle with that a lot of times because there are some benefits to training this way totally.

“But I think the most important thing to communicate and I think where we come from because we've trained so many clients is most clients come to you with a aesthetic goal.”

They want to change the general health general fit. Yes, but they want to look better. Yeah, they want to look better, of course they want to feel better. Of course they want to have some sort of endurance and stamina, of course that's part of that. But they really are like, I don't like the way I look in the way I feel.

And but it's look up the top exactly.

And so when we communicate, we always communicate from that because that's 90% of the people are looking for that.

So that people that are always grumble when we talk about this and they're like, I love my cross. I love this way, train. I'm not talking to you. You represent the 10% or less that never miss workouts, love training this way was the 25 year old version of me and I get it. So like train your way if you want to.

But if you come to me, if that same person came to me goes, man, I really want to devote my doubts more. And I wish I look like this. There's an objectively better way to go to it. Yeah, so we just have to highlight that. Yes, that's right.

All right. The next option is different workouts. So one day would be strength training, one day would be endurance or cardio. Now this, typically the people that tend to employ something like this, either really like strength training. Or really like endurance.

And it just looks different. If you really like strength training, it's typically strength training focused with some cardio thrown in on off days. And these are the aesthetic lead driven people. They want to get lean. They like sculpting their body.

Bodybuilders sometimes pre-contest is what their routine looks like. It's like I lift and then I do a little cardio. And sometimes and oftentimes are on different days. And then you have endurance athletes. I train a lot of clients like this where there were either triathletes or marathon runners.

Most of the workouts during the week were endurance for them. And then there were a day or two where it was just strength training strength. Yeah. And so this is a good approach. Now you can have a balance to approach as well.

But I think this approach is good for people who are focused more on one versus the other.

And the other one plays more of a supporting role than, you know, playing the main actor in this particular movie.

Yeah. And again, it's like, and now you can mix it all up. But again, which one do you want more of? I think this allows. Yeah.

The only downside I think is you get kind of in rhythms and to shift your intention. Going from one specific thing to the next, which we'll get into the other version. But I think that that might be one thing to point out is is like each. Work out itself.

“You have to kind of gear yourself psychologically and kind of prep yourself a little differently.”

Well, after we share the third one and then Sal goes in to share his story.

I'm going to share with you how I've been doing things which is closer to this, but it's a modified version of that. And so I'm really interested to get to the third one share what you're doing and how you're going to thought it. And then I'll tell you what I've been doing now for several weeks now. And it's kind of a modified version of this. Okay.

And so we'll get to that. Okay. So then you have this third version, which is far less known and less popular. But this occurred to me after reading a study where they compared different ways of training for endurance and strength. And one of the ways that they trained these athletes volume was equated for, by the way, was one week strength, one week endurance.

It actually outperformed for both endurance and strength, the physical attributes or the physical expressions of both. What I mean by that is, if you have a specific skill that you want to apply this to, probably not a good way to train.

“Because if I'm getting good at running or trying to be good at swimming, and you need to practice that often.”

I don't just need endurance. You can have tons of endurance, but if your skill is off, then endurance can, and I can apply very well because you're not efficient with your movement. But if you just want general endurance and strength, what the study showed was, one week focus on one, one week focus on the other, and it seems to be a better approach. Now here's why I'm doing this. I, and I could see where this would apply to a lot of people who struggle with falling in love with just one of these attributes.

Like training for endurance and stamina, I care less, it's boring, I'm not getting a pump, I'm not getting jacked, I'm much rather be lifting weights, okay. But if I give myself a full week of this is all I'm focusing on, next week I'll get back to my lifting, so I'll look forward to that. But I'm going to wait till next week. What it allows me to do is have a full week of getting into it. There's more men's and men.

A really trying to really appreciate what I'm getting from it. Really appreciate the mental effects, the physical effects, see the endurance build up towards you in the week, and know that I'm not going to lose more muscle doing this way. It would be the same things if I did it alternating days, it's just, I'm in it. And this reminds me of the way we face our strength training programs. Yeah, you know, you can do a day of low reps, a day of high reps, a day of moderate reps in the same week.

But the reason why we typically have a block of each is because each one of those is a different mental approach. Like lifting in the under five reps, different approach and lifting it 12 reps. And if you stay in it for three weeks, you get good at it, you get good at the mental part of what this should feel like. So that's why I'm doing it this way. It's really just that, like I know if I just have a week of endurance, I can just be focused on it and know next week all the other things it better.

Yeah, I'm just going to start to try to enjoy it.

“There's another way to frame that or say that I think and I think you can identify with this too is I also see huge benefits for somebody who admits that they have an addiction to either one of those.”

That's right. So it's because it forces you to break up with that. That's what I'm doing. So it's like, and actually commit to the opposite for at least a little while before you go back. And so what a great way and use either side, right?

So let's say you're the person who's just like always get around marathons and you always run and you'll be yours.

And those exist. And there's a lot of those right, there's a lot of those people. And they just struggle with the way training this idea of like you get a week of that, but then you get to go over to this side and you get to let go of that. And so I think for that person and then look to what you've been sharing your journey of like knowing that you have this pool to it. It's like that forces you to break up with that every single week.

And so I think there's a lot of value. Totally. To that that for that person. Totally. I can see that. So what were you doing? So so I'm doing something kind of like it's it's not always, but sometimes in different workouts. I I care mostly about the way I look body fat percentage more of the aesthetic right. I've always talked about that. But over, you know, recently of like, hey, I'm getting, I'm going to be 45 this year.

I want to have some endurance and stamina too. And so this has become a priority of me. And so I and also if the audience that hasn't been caught up to, it's like, we've talked about you and I a lot of air. Speculating on like, you know, why do I get injured a lot when I get back in the in the rhythm of things. And it's it's a blessing and a curse, right?

Sounds awesome, but also ends up leading to a lot of nagging of muscle by the way.

That's an issue, right? And so, and I'm here again. So what I've been doing is I'm I'm lifting weights to change body composition as my main focus. But if I train like yesterday, I train legs pretty, pretty hard and I'm definitely pretty sore today. So now what I'll do is like the next day or two, it'll be cardio. I'll take off weights completely.

I'm doing this to slow down the the the process of building strength and muscles prevent injury. Yes, I love that.

“Yeah, and I'm also the way I'm also framing it in my head is like, oh, this is facilitating recovery too, right?”

Moving blood flow mental part of so big. Yeah, yeah, yeah, right? So I'm that's part of me's just like, so I'm reducing the the amount of lifting the weights. I'm trying to increase some of this endurance training where I'm hour on the elliptical or, you know, inclined walking or something like that. Sometimes I do little moderate sprints get elevate the heart rate a little bit so I can push that.

But it's it's still geared around the strength training, but there's no like it's not like one day on one day off when it's not like that.

It's like I might get to days of lifting in a row, but then I'll say, I notice that like, oh, a little stiff a little tight. Okay, now I'm going to I'm going to do cardio and then I might do one day. I might get up and be like, well, I'm still kind of feeling a little sore when I work out. I'm going to do another day. And so there's been times where I've done three days in a row of cardio. And then there's been times when I've done two or three days of straight training and I'm just kind of feeling how my body feels.

And when I feel like I've been pushing the weights and my body's starting to talk to me a little bit. It's like, okay, switch over. I go to the cardio weight and so it's kind of looked like that. The mental part is so important. Like I'll just tell you guys the just how hard it was for me today. So today's day one of cardio week, right? And that's supposed to lift weights. Boy, did I? I did okay. I kind of failed. You know what I did? What you do?

Well, I did. I had to do three set. I had to do a couple sets. I did. I did. I had to do a couple sets away. I literally did three sets. That's it. And then I went and got on the treadmill.

And now here's a deal. Here's the other side of the mental part, which by the way, I did that three set.

I'm like, I'm like, I'm so, it's so addictive. It's wonderfully what's the word. The awareness around it is really painful. It's like, man, this isn't this bad, but getting on cardio, I don't like cardio for the sake of the cardio. But I do like the fact that I can get into a zone and listen to a book or think or write. There's a meditative aspect to it. For sure, you can't do that way.

I got to focus on lifting now because you can kind of zone out and you can really just get into the rhythm. Totally. Totally. Because again, with weights, like, I'm under the bar.

“That's what I like about cardio. That's exactly it. So I have to lean into totally.”

So put my headphones on. I'm listening to a book and 10 minutes into it. Man, I'm into the book and I'm writing ideas and thinking, you're like, okay, I could like it for this reason. These are the things that I could like it. Yeah. So in this whole week, that's what I'm going to do is whole week. I'm going to go through a book and then look forward to next week when I get to go back and lifting.

Yeah, go back and lift. Yeah, I'm so curious to see how this goes through. I'm playing with the idea right now, especially considering that we just launched grade eight of this. Like, you know, it would be really cool. And I don't want to mess with what you're doing right now. But afterwards, you'd be such a great person to see, do grade eight with the cardio.

Oh, yeah. So literally you just do one exercise a day and then the rest is, you know, my fear is around. So this is going to be a great commercial for grade eight. You know, my fear is around grade eight. Well, it will get me, you know, me explained before everybody goes show up.

I'll get really strong. Yeah. And I start to get hurt once they go past the start.

“So that's why I think pairing it with cardio right afterwards will kind of tamper that.”

I mean, because you're right. Because I think if you just ate and did one exercise and got really strong. I would, you would just get broke. You would just get broke. I think you would get broke. This guard, the fact that if you just hyper focus on one thing that moves and you don't a lot like how far you get.

Yes, you know, it's just like it's such like a foreign concept. Like we need to overwhelm the body with all these things and, you know, get into this crazy, like gauntlet workout. I, the reason why I love so much the grade eight is because when I think about what my last like I don't know how many years now is looked like. It's looked a lot like that. There's a lot of day.

I mean, I, I, I, yesterday, when I trained legs, you know, quote unquote hard, it was squats for five sets. Yeah. That was the hard part. Then I messed around on the legs tensions. Really just to kind of mock all the people that were talking to you.

I literally have a day. I was just rage. I had to April. I had to make sessions in so long. I'm not even that strong right now, dude. I'm like, I'm, I only squatted 250 to 250 for reps. And five sets and five, I worked up to five sets. I lifted the strength.

And then then I go over the legs tensions stacked the whole thing for 12 to 15 reps. And even after that, I did 60 squats. And I'm just like, the 60 squats were hard.

And of course, I, I posted about it because I know that whole thing. This is the best way to do this.

“Yeah, this is the best way to use legs to use the exercises.”

And all, and all the, all the, all the smart trainers breaking down the biomechanics of the quad. I don't know the rectus for more of you. Yeah. Yeah. Yeah.

That's right. I'm like, you guys, everybody who argued that missed the point. I said, take, we take two, two groups. One group for two years is only allowed to do one exercise for their leg development. Leg extensions.

Then go ahead and pick eight other leg exercises. Hacks, squats, front squats, Bulgarians. But walking lunges, step ups. I mean, the list goes on and those two groups. Okay.

They can only do those one exercises for four. If I said, whatever, pick your sets. I don't care. And see who's got better quads in two years. Yeah.

Come on. Everybody knows that. That's, that's the point of it. When we were ranking them is, is thinking of that. Nobody, and then you know, you're just, you, the real truth is everybody should

I say, of course. I'm doing them. What about this? Yeah. Yeah.

Stop. I like to sit down. Yeah. I know.

“You know, it's the real thing too is when it comes to fitness, we've said this before.”

When you really start to have fun with it and enjoy it. Perfect routines are great. Okay. We white programs. And I love creating perfect programs.

You can enjoy fitness if you really start to play with it and enjoy it. That's it. You got it forever. You love it. If you love, if you generally love fitness.

And I used to have members like this on my gym. We're just, I'm not talking about the body builders or the freaks. I'm talking about people just love fitness.

They were always the healthiest.

Why? Because they just loved fitness. And they can do all kinds of different things. They would live weights. They would do this.

They would do that. They would go on off. That's it. Swiss Army knife where you can pull out a tool on the knife for whatever you need. You need a little more strength.

Boom, strength, strength, strength. I need a little stamina. Boom mobility. I need a little mobility. I need a little less.

I need something for more recuperative. Now you're using fitness in a way that values. I always come from a place of like the very minimalist attitude. Because in our experience, even at the the most successful we ever were. Right.

So a decade after being coaches. And when we probably all consider ourselves finally good coaches. Right. Okay. Yeah.

And so we're finally good coaches. Even at that peak coach at him. You still are only getting 30 to 40% of these people. Lifetime success. Which is a high percentage.

Yeah. It's like baseball. Yes. You're batting 300. Yeah.

You're a Hall of Famer. Yeah. You know what I'm saying? If 70% of your people fail. Yeah.

You're doing good. Yeah. You're doing good. And so. So my thought when I when I communicate.

Exercise and fitness.

I always go for like man.

I really look people to do a couple of these movements. Yeah. And that is the argument. I always have when we get into these debates with other trainers that are 25 years old and and done all those certifications and understand anatomy so well and biomechanics.

It's just like. Yeah.

“But what you need to understand is that 80 plus percent of the population are going to struggle”

most of their life being consistent doing anything. And so if I can just get those people to focus on maybe a handful of the best movements. So you learn to like them learn to do them practice them as a skill. Think you're out.

Think you're them out. And then they just approach those. They are going to be pretty strong and fit. But if I argue and debate these things about EMG light up on the leg extension versus this and confuse the fuck out of these people.

And the reason why I'm so passionate about it is because I was a young 20 year old reading all that stuff. And I wasted a lot of time. A lot of clients time. Yeah.

Clients and my own time doing this when I would have been way better served. Getting good at my squats. Getting good at my deadlift. Getting good at my bulk. Getting good at these movements.

It really move the needle. I would have been way better saved better way better. Speaking of controversial posts. The one where you and I out of and we're talking about you asked me. Yes, dude.

If you could. I lost by the way. I know. You know, okay.

So here's what the post was.

The post was Adam asked me if you could change or implement one thing in commercial terms, what would it be and I said address code. And in the controversy in the comments is silly about this. Look, everybody. I think people need to be reasonable.

I've been in gyms since the early 90s. Okay. As a kid all the way growing up. It's gotten crazy. You guys.

It's gotten really wild. It's gotten crazy everywhere first of all. I remember going to the beach. You'd never see thong bikinis. Now you go to the beach.

Everybody's wearing. So this is just the trend of how people are. But gyms. This is why I think now is the time. I think there's enough people.

Where if you actually implement implemented a reasonable gym. You know, dress code. Not like you got to wear a burka in sweats. Okay. But you know, just you're not going to wear.

You can't be, you know, showing your whole torso or something like that.

Well, here's enough people that are like enough moms and dads and regular people. Want to get fit or like, yeah, I'd love to go to a gym where people are literally half naked. You know, being distracting or trying to get looked at. Like, and that's the truth. By the way, if you go to the gym half naked, I don't care how it's so comfortable.

Shut up. You want people looking. That's the truth. And I think a gym dress code. Everybody's there.

Experience this, right? Like you go it's PE class.

“Like you have to have like a specific shirt in the shorts.”

And it's just like it was simple. It was effective. Everybody was in there for a purpose. But I mean, yeah, I mean it again. It's kind of silly.

Yeah, go ahead. I want to hear your argument. Yeah, yeah. So I mean, obviously, I took the other side of this argument. I can argue your side.

And let me first argue the way I actually think you believe.

Because obviously, if you, you know you well enough. Yeah. You know that you lean way more towards, I mean, more and now conservative. But you were still libertarian about this. Sure.

So I think you're, you're not saying we need legislation for it. No, I don't want it. Yeah, where it's like it's all. No, I don't want laws. Yeah.

It's a private consensus. Everybody agrees. Even then, I don't think you would. You would want that all gyms have to do this. I think what you would like to see is like a gyms step.

Yeah. This is going to be how it is. And I don't disagree with that.

“Because I think that then the market will dictate who's more right.”

Exactly. Because I think they're will be. And I think we kind of see this with a plan of finises. I don't know that. Oh, yeah.

Oh, yeah. And that's their whole pitch is, you know, where the gym for everybody. Now, I think they took the other extreme. And that's an example. Got rid of exercises.

I was to get rid of. And so. So they, I think they, they went to an extreme version of that. But that, that's kind of their, their philosophy. So, and, and I think you could go the other stream.

I think you could be like, hey, we encourage shirtless people. And they'll be a bunch of people that go to that one.

So I really think that's the answer is, you know,

allow the gym to do that. And it'll attract the people that like that. It's just interesting. Because I don't like it. So I would say Bradley Martin's gym is the other extreme.

You know, and I'm not a fan of that. No. Like that's like it's, it's, I have a culture. Even though I'm, I'm the pro. Where would everyone aware?

I'm also like the dudes taking their shirts off and all the cameras. All of everyone video themselves and influencers. Like, I really think, I really do think if a commercial gym today. Had a reasonable dress code. I think they would do better.

I think there's a lot of people that are turned away from gyms. I don't know. Because they feel uncomfortable. Moms and dads. You know, many, the comments of, like, moms were like, yeah,

makes me uncomfortable. And dudes were like, yeah, I'd really, and then people of course are hammering the guy. Well, you can't, if you can't control yourself. You could argue. You could argue.

You could argue that you're right. Be based off of the growth of, um, with, uh, what's on the planet of this? I mean, they're, they're one of the fastest growing chains right now. And that, that, that they're designed to make people feel comfortable, right? If you're really overweight and you don't want to see a girl in a tube top and booty shorts.

And you don't want to see a guy in a stringer and so about that. Like, we're, that, so you could argue that. But also, look, that's also the purest in me where, uh, I really love good pure fitness culture. And good fitness gym culture is about fitness. It's about camaraderie.

It's about support. And yeah, you can have that with the half naked bodies also. But I think that gym culture, when you look at the toxic side, he's using that work. Because that's such a misuse term. But the toxic side of fitness culture is this like, look at me.

It's all about how I look. It's all about looking at each other. It's about checking each other out. Maybe on the vanity. People will talk about gyms as a meat market.

This is where that comes from. Now, how do you, how do you make peace, uh, or reconcile that feeling that you have? When you also simultaneously pumping iron's when your favorite movie. Yeah. And that gym is the guys are taking their shirts off.

They're in booty shorts. Yeah. And there was a different, that was a different time. And let's be honest, those gyms were small and it was pros. And so the culture is the culture.

Uh, I'm talking about the typical gym today. Commercial gym today. Commercial gym. It's a commercial gym. I'm trying.

So if I owned a commercial gym today. I mean, that gym, if it could have been a commercial gym, they would have been. It just couldn't be. It was all different back there. It was such an outside of the, you know, the mainstream.

I know. And it's, but maybe that's what it is.

“That's why I'm trying to get, like, how do you reconcile that?”

Because you've never spoke out of anything about that with that with that gym.

Yeah. And that gym was okay. And they took their shirt. They were barefoot. Took shirts off.

You know, slapping each other on the ass and the back. You're doing all that. Yeah. They did pose it in the mirror. Yeah.

You know, I'm saying it. And so there's all that. But it's now obviously it's grown in mainstream. These are commercial gyms. And now it attracts a lot more people.

And so is it maybe more because you see a lot more of it.

Yeah. I mean, what?

Because I think it's the same.

It's kind of the same. I think so. I don't like it. I don't think there should be a law. But I think a gym today that that was really fitness forward.

That was clean. Great equipment. Great trainers. The trainers make the culture by the way. What I'm saying doesn't make the culture, okay?

It's the trainers and the staff that make the culture. But they'd had a reasonable dress code. I think would really serve the people that need this the most, which is the everyday average person. That needs. You know, the 20-something-year-old fitness fanatic.

They don't they'll go work out. They'll go work out somewhere. But you know, the the mom that has two kids. The dad that's working, the person who's overweight like. And again, reasonable.

You don't need to go wear a uniform.

“I don't think you should show up at a gym and be required to wear like some crazy uniform.”

But I do think some reasonable look. I have a 16-year-old daughter. Yeah. Like you walk her. What I want to walk in my 16-year-old daughter into some of these gyms.

By the way, if that have to make it dudes that I don't want to around the way some of these people are presenting themselves. And she's 16 years old. Oh, I don't know if I like this cool thing. It's funny that you and I find ourselves in this argument and disagreement here because I was you and I also disagree on the the spanking thing yet. I don't spank.

And I also my wife and I train training hoodies. We are in burgers. We're fully burgered out with dragons. That's my vibe is to be hoody now covered. Like, you know, can't tell who I am type of deal.

And I'm hiding this thing underneath. Like, that's, you know what I'm saying. And I also like, I mean, what is like the thought process too of like some people that go in there. It's a signaling of like, I'm, you know, it's a single energy and it's a it's a dating thing. And it's like, look at me like trying to attract like a potential person.

And so it's like, yeah, that's an interesting thought is like, well, where where does that person now, you know, go try to signal that? Well, so yeah, I like this as a as a pro argument to it.

“Because here's the thing is like, this and this I didn't find this out to a way later in my dating is one of the things I love about Katrina is that she cares about health and fitness like I do she's not obsessed with it.”

But she cares enough about it that there is this accountability piece that comes from my wife. Well, where's a better place than to find a woman like that than inside the gym. And so I could understand this natural inclination to want to signal, you know, and present and be that and that's the best place to find each other attractive and so like that. So I end to be honest, I have luckily I met so here at funny Katrina talks about how many times we've seen each other in the gym.

I never noticed her why because she's pretty dope.

That's right. I could know I met her outside of that. And then realize that she was like that, so and I respect I love that she does that it's great, but I wouldn't know I wouldn't have picked her out inside the gym. And she, we're not met in business. It's also like, okay, how would you communicate this to your daughter and I'm speaking both to men and women.

If my daughter wanted to go to the gym where a strapless tube top with tiny little shorts. I'm going to sit down with them be like, honey, why are you dressing this way? You know you want people to look at you, you want that attention. Let's talk about that for a second. Okay, that to and that's actually not about it's too hot.

Yeah, but you know what, but here's the thing though, too. And I would rather that. I don't have a daughter, so I can't speak from that conversation. But if I did, I would rather me have the conversation my daughter and she chooses. Of course, you know, but she has that option if she wanted to.

And I like that. I like that because she's going to go to school and they're going to offer her drugs and sex and all these other things. I hope that as a father, I teach her, yeah, I'm not saying the gym raises my daughter. My point with what I'm saying is the conversation I would have with her is also an honest conversation you have with yourself. When you go to the gym and you are almost naked working out.

It's not because it makes you comfortable. It's not all the lies shut up. See, that's a daddy. You want people to, you want people to look at you. That's the dad and you wasn't coming out.

But that's a good. I don't want to bother anybody. It's just an honest conversation. Because there were people commenting. But listen, there were people commenting underneath.

Well, if you can't control yourself, it has nothing to do with me. I don't care. Yeah.

“But I'm talking about the question was if for commercial, if I under commercial gym today, I think this is one of the things I would implement.”

I think it would be good for business. I think it would be good for the culture. I'm not going to force you dress however you want. Be walking my private. You walk in my house that way.

I'm going to kick out. So I'll do the same thing in my gym. And so, okay, it's just, it's an honest conversation interesting experience. I think that it would do well. And then the other ones would do well for like the more dating kind of totally environment.

I think that, you know, there's room for that. If it's a big industry, like there's plenty of options. Like I don't think that there should be like, I think it'd be fine to just define it.

Here's what our, you know, code of ethics are.

And this is what our gym's culture is about. I think from a business person, a foreigner, not also from a business perspective.

Yeah.

You want to make a gym that actually is profitable, does well has a big impact.

Who are you in a cater to? The young kids who are coming in and trying to hit on each other, have to make it. Or the middle-aged people who, like, no, I'm here with this liver. Who's got more money to spend? Right.

“I feel like that's, so, I mean, to me, that's what when I think of what you're describing.”

And I, I don't go enough big commercial gyms lately to, to even have much of a dog in this fight. Because I have, I have an experience what you're saying. Like, I think that when I go to, like, say, a club one or club sport, like, you didn't like that. No, no, no, that's, that's rich old people. Two expensive.

Yeah, yeah. And when I go to, like, um, I don't know. I'd say when I go to, like, American Barbell or Gold's, I think there's a healthy balance of it. I don't think it's like stream or, or crazy. I have seen extreme though.

I've been to, like, uh, those ones playing in LA or Vegas. Yeah, I've been to Las Vegas. And I've seen, and I've seen Bradley Martins jumping Miami. I went there once with my wife and not because her families of Vegas. And we went there to work out with her brother and her sister-in-law.

Yeah. And it's, I think it's just Vegas culture, too. Well, I mean, that's where all the supers work out. Yeah. So, I mean, and they are advertising.

Yeah. I mean, it is business through. You know, I'm so, so I can't hate on that. It's like, that's what they do for a living. And it's like, best way to get customers to come pay me at my job is to see my body when I work out.

And so, I understand. But I, so, I think I'm not, and I'm not the biggest fan. I wouldn't, again, want my daughter growing up in that. And so, like that. But I also would teach her that.

Uh, and I feel like, I, the thing that I don't like, I think we're, I agree with you. Or we're, it's probably the, what we have in common is that. That same guy or girl who dresses like that and gets attention that maybe they don't know it is like inappropriate or they don't like too much. It's like, well, you're bringing that on by doing that.

And so, I also have a role too. Everybody, that's, so that's like, it doesn't excuse the dirt bank. No, no, that's not what I'm saying by that.

“But I'm saying like, you, you, if you put yourself out, that's what I would have to do.”

That's what I would have to do. The real conversation I had with my daughter, I had a daughter. That's what I say. Hey, if you do this, you know that there's dirt bad guys out there. And they're what they're seeing.

They're going to be talking at you. They might be taking videos of you. They're, they're probably, you know, approach you when you're trying to work out. So understand that and what you're searching for an opportunity. That's right.

And so that's just reality. And that's, so it's like, if you're going to do that, you to claim plate complain about that is another thing. It's just like, there's a real easy solve to this. And it's not like somebody commented on something hilarious underneath.

Because somebody wrote, well, you're just talking about the women. And then this guy's like, you know what? If I went to the gym where you guys were worried, you guys would kick me out of this thing is true, if you do walk in there with tightness. Sure, life either with the judge.

You know what about nipple type life theater. It's an asking for a friend. You don't have no mousse knuckles. You don't have to work down that a while. Really?

Oh, good for you. Oh, and it's because my, my promotes that.

“No, my interpret my security is a little bit better.”

It's an insecurity thing, right? If all of it is like, you want to show your muscle. I know that's so well, because that was me dog. I was I did that for years for years. I wore three t-shirts, wife beater, regular t-shirt, no t-shirt.

Make sure beater. Yes. And then I, and then I get air it up with the gym. Layer after layer comes up by time. Yeah, yeah, yeah.

You know, that's a thing now. I know. The pump cover is a thing. What's going to call it? Yeah, there's a term for the top shirt.

Yeah, sure. There's a term. There's a term for something we've been doing for 25 years when we work out. They call it a pump cover and stuff like totally. Anyway, I was going to ask you Adam, you've been having the the fuel meal replaced.

A lot. Like crazy. Almost daily.

Yeah, so I mean, this is the first time I've seen you consume anything that's a meal replacement that's entirely like there's no that it's all plant based.

Yeah. And you're like a, you know, you have like a pallet of a child. It doesn't taste super good. You won't have it. Yeah, yeah.

But you'll do that. They have a, I mean, the strawberry banana flavors bomb. They have a chocolate peanut butter flavor. That's what I like. They've got it.

They've got a coffee one. Have you got the coffee one yet? No. Yeah. Have you got the coffee one yet?

We only had a couple in there. And I had them. And I'm like, man, were they all out? Because we haven't seen more of them. We have more of the other ones.

And that's my favorite one that I've had. We haven't seen it come back in our refrigerator in a while. So those are what I like is this. And we've talked about this before. If I do a certain amount of way or dairy in my diet, I'm fine.

But when I'm really trying to push and hit my protein and take, it's almost always in the diet in order to kind of get there.

And I just digest that way better. Yeah. And so if I just break it up. And so I make sure that one of my sources is coming from that instead of like two sources of way or dairy. It's really easy to digest.

Very, you know, really easy. Very. And so I like it. Post work out post work out. Because it's got carbs too.

And it's already loaded. It's good. Yeah. It's a meal replacement. I can get it right afterwards.

And so yeah. Yeah. Kind of kind of enjoyed it.

Yeah. I did not see it.

I've never seen you consume.

Yeah. That consistent of shakes. Yeah. I also, I'm such a, yeah. The, the ready to drink.

I even, even in my, like, adding powdered water. Yeah. I know. The shaker cup. I mean, I did it.

I did it for a very long time. So I absolutely was the shaker cup guy. You know, I'm the one that came up to the show. You guys, the tip on that. Oh, yeah.

Tell everybody. Do that. If you are a shaker cup person. The worst part about shaker cups is the nasty protein smell. - Oh good.

“- When it, oh, you have to throw it with there.”

- Yeah, it's disgusting, you can't, you can't, you can't, you can't, you can't, you can't, you can't, you can't, - You can't, you can't, you can't, you can't, you can't, you can't, you can't,

you can't, you can't, you can't, you can't, you can't, you can't, you can't, you can't, you can't, you can't, you can't, you can't, you can't, you can't, you can't, you can't, you can't, you can't, you can't, you can't,

You literally poured out, rinse it with a throw it and you throw a paper towel inside it and close it throw it in your gym back absorbs everything and it'll keep it from ever getting stinky That was I forgot who taught I wish I could give the credit to who was but was in my body building days So it works. Oh, it's magical. Yeah, it works great if you leave your shaker cup from the morning till evening sometimes It really yes, especially if it was sealed and it wasn't random multiples of yes, and so all you do is you got to just throw a paper towel in there

And then it'll it'll absorb it all in there, and it will not stink You're just speaking of calories stuff. Okay, so we all have foods that we just like we want to overeat, right and for me I've talked about French fries before dude. It's the ones from in and out. I can't stop No, no listen listen listen listen. Listen. I listen I we've been going. We went to in and out now a few times with my family and

I'll order two fries. I always get two fries and

My kids never finished theirs. My niece doesn't finish hers my what bro, listen Five fries five. Oh my get a row in a row in a row and I was like I'm like I'm going to stop you're I'm going to stop and I couldn't stop. It was two years So in that place right now that I remember one you've you've killed your guys

“I think they put a lot of you put drugs and you've killed you've killed your guys”

So you feel a lot better so you know how that natural regular you have and you've built so much muscle That you could power through stuff like that and not get too fat if you were getting fat like you would actually slow down I know you If you were if you were getting fat from it you would slow down Hey this from it just reminds me of my daily gelato kick that I was on peak Barney building

You don't say what I was too forty and like seven percent body fat. I was eating gelato every day But you're like this with ice cream right if it's in front of you'll just eat it. Oh, yeah It's gone gone. Yeah, I see gone. Yeah, I don't know you won't stop because of her No, I mean that it till it actually hurts I will pass yeah, I'll pass full until it. It starts off. Like how much will it go to?

I don't like a gallon. Oh, no. I could put a hole the hole. You know the whole carton thing. Wow Yeah, it's not a gallon. No, I know it's not a gallon. No gallon. That's a big one. Yeah, a court. So court. No, it's a court Which is what? What's it? Rifties ice cream thing like that. Yeah, I could put a hole which is like I think 3000 3000 calories. Oh my god. Yeah, yeah, I know I could do that. That's a lot right now I couldn't do that, but I peak peak metabolism when I was like like where you're at right now

Where you're saying you could eat five fries. I could eat a hole. Oh, I can't believe it though I just kept eating and my kids are like a roll switch did because I can't eat anything

“That's why I'm feeling the pain of it. Yeah, it's just a kid. Yeah, I can't like all the fun crazy stuff”

Like a little bit. Did you do the pericycle I later may have worms? Did you get the pericycle and you've got to do it? I didn't I did it. You got to do it. Yeah, you might have it, but I mean it's just that stuff cheese dog It's a stop cheese. That's all you have to. I'm just gonna. Just for a flaming on the one condition. That's just what you do

Is that what is it for you Justin, where you fit some cheese? Is it just still cheese for real? I always eat cheese

Yeah, how many how much is that duck? Yeah, court and half court and half wow So yeah, I could put a court in half. That's 2000 calories. Yeah, yeah, yeah, you know You know, you know, you know, we always talk about stuff that like stems from child. It's a childhood shit, right? And we didn't have it. I remember like like I have a lot of glory memories. What have like my biggest memories is I moved out when I was 17 Got my own apartment and I remember the first time I went grocery shop

I'm giving my freezer with my freezer was literally nothing but frozen burritos and freaking ice cream Did and all that was there and I remember because I couldn't do it my parents would let me do as a kid I would spell it open up the container and sit in front of the TV and I just sit there and eat the whole thing Yeah, yeah Yeah, and the worst part was I played basketball. I did all these active things so I could get away with it. Yeah, it's like it was a worst thing that could happen to me

Like I I know that if it if it put a ton of weight on me, it would have it would have like I would have would have Would have if there was like two or three years or it was just Costco like only Kasko like big old dogs One of those like bagel bites. Yes, I've been with the all your pops and like yeah ice cream. Yeah, that was it Yeah, yeah, that there was like a frozen burritos the bagel bites and hot pockets

I'm like you know why because they sell you on how healthy yeah, there are many grams of protein

“Or that's a look at how many grams of protein or I remember when I realized if you had a pound of plus that was like 40 grams of protein”

Some of the oldies get around the oldies do that remember the heat all in all you'd have pound of plastic and some cheap. Let's go Hey, what did you guys out? What did everybody do for Valentine's? Oh, good. So Jessica made it this fun holiday for the kid So they all came downstairs they had a little Valentine's gig they gift she set up the table with like hearts and and I got chocolate coverage really nice So she's like she wants to start this tradition and then I got her gift. I was gonna get her something else

I won't say it on air because I'm gonna hold that for another time, but one thing I love so my wife's gonna work him out And so what's cool about that is I can get her fitness gifts without it being like offensive like typically you buy your wife

Like a workout like something for exercise you always like run the risk of like okay

Are you saying I'm fat like what's your you know, I mean, honey, I got you this new machine The right just the dumbbells, but she loves right she loves it and we have the big we have our big garage and so I got a you guys know that real machine I got recently. Yeah, so so love it that same company I'm not gonna mention them because they don't sponsor us, but they got me I got a standing Abductor machine have you ever seen standing abductor machines?

No, so you don't add dr machines waste the time right? Yeah, there's ones where you stand and you squat down and pressure legs out and and it really hits and isolates the glutes as a way to emphasize Interesting, can you load yourself while you do it? You could load it visual. Yeah, there's weight on it. You could load Yeah, but that's only on the abduction or abduction because it's about to get to push down and out as you come out

Ancientist and Brett contraris is he constantly posts about the standing hip abducting machines never used them before

But I know enough about exercise and the body to know what something will feel like and they saw I saw them for the house

“For like your home gym, so that's what I got. Oh, did you try it? No, I just ordered it”

Okay, so I haven't used it. So that's what I got a friend. What did you do? Okay. Yeah, we went up to half and bay It kind of doubled up. Well, it definitely doubled up. It's like my birthday present that was like He's like Valentine's Day birthday. Yeah, I really was like we're smashing both these together This point you way too long so you know, we're just gonna make it so I get credit for Valentine's Day So yeah, we enjoyed that, but it was I mean brought our own we like to do it

So it's like we have our own kind of set-ups. We really have to leave and yeah, yeah I had a couple bottles of rhombian It was I made sure this time to bring some z-biotics and all that we're like set it So I didn't have any of the ramification of that next day. We so we had a great time when it's just you and your wife

“Like how much because obviously when you're in your 20s you just go hard with drinking too far”

Whatever, what how what is that average out to if you guys are hanging out just two of you and you're drinking is it like four glasses I mean it's probably like it's probably like a bottle and a half total total. Oh, that's that's your back Yeah, over the course of like oh, yeah Yeah, bottles of that for glasses, and so we're not like crazy. Yeah, like you said we're not like raging teenagers You know like enjoy like this scenery

Yeah, we did get to ask me that we play but the z-biotics makes it different. It made it because I'm not like with wine I enjoy the flavor. I enjoy the taste but like it usually gives me like I definitely feel like in a special realm all the yeah It doesn't sit well with me usually just just corny like the z-biotics also She used it to she does too. Yeah, because yeah, and the thing is like we like to be out and about and like go place We don't want to be like, oh, I was just like staying bed all the next day, you know, so we want to get up and go and we're out like a

Downtown and doing a bunch of stuff and we went to some place where it's like I had to endure So there's these like natural like plants gardening places and stuff and so I'm like, you know The husband that's like, you know, oh, yeah, what is this and like I'm trying to try to pronounce like all these Latin names and stuff What kind of hoax pokas wizardries this that we're buying you know, it's like anyway That's where you're acting first. Yeah, I'm like. Yeah, this wow. This is only, you know, grows and this kind of native climate

Cool, you know, so but yeah, we had a good time. You saw your bag pipes, too. Yeah. Yeah, I love that place for that It's just it brings those vibes of like when we're in Scotland It's it definitely brings that here and it that's a cool feature You've done that yet. Are you on it? Do one of those? Hold half of them. They and

Spanish Bay both you know we went and I've never done that so cool. Yeah, it's cool. You get a room right there

And maybe play that out of the sunset. So you're watching the sunset come down the ocean and the and the bag pipes goes the whole coastline. So for like an hour. He's what I hear bag pipes. I can't help but think a brave heart in the movie. Yeah

Well, yeah, it's like a center. I think you know, it's a weird thing

I thought about this because each culture kind of has like a distinctive instrument and like kind of like music You know, so bag pipes from it hits like it you know, it's like a really like almost like a tearing really Effect. Yeah, yeah, and I

“Doesn't happen with me. I think of Adam and I'm like, you know, Polka like”

We get both you get like the term in I don't next can use dude. They it's Polka Get I don't get tearful what I hear in a courty of you know it's all that told you Tell me I know you come on do that even I feel that I'm not a tell you That's the quit I turn it all the way up driving my windows down. Of course. You're driving a time I feel it though. Yeah, it just feels right. It just feels right what did you would you do when you guys do we had we had Jay and Jay

And Danielle over and I cooked I cooked I cooked for everybody. I

Prep my Katrina wanted my baby back ribs and so I did baby back ribs Made a Baked bean homemade thing that I did and then and then they brought some stuff and then we Z biodated up and then drank But ours looked a little bit different than a bottle and I have I mean Katrina alone put three bottles of champagne Yes, bro. She has extra livers. Well, sure. Yes. How does she okay? And she doesn't do the cheek occasionally

I mean you're not busy biotic She did not do it. I could just process. It's it's it's it's in jeans dude. You can do I can not God, I would die. Yeah, that was she had three bottles of champagne and then her and Daniel Danielle cracked another bottle white wine That's how that we finish the night

Insane dude. Yeah, absolutely insane and you wouldn't know like because she she

Keeps yourself pretty composed and I mean until she came down the Britney Spells outfit and then I realized like your mom's in the house And you just came down

“What was I dude that you have to leave did I really yeah, did I realize yeah, yeah, yeah, yeah, yeah, yeah, I realized”

How tipsy she was Is this like you know your mom is upstairs and is in the room and you just walked up stairs I feel like Go upstairs hold on up here So I'm like, okay, this is like three bottles looks like what do you say to get everybody out?

Or you're just like I just left and I was downstairs doing dishes Oh, and my mom so my mother lost day the night and her and Max They went up to they went up to bed watch movies in the spare room or whatever like that So there it did been invented for a few hours We stayed up drinking by the fire watching Nate Bargazzy laugh and having a good time so that and the kitchen was a disaster

I can't go to sleep. I cannot have a good night with with a dirty dish You mean yeah, and so I'm like I'm gonna just let me straighten up a little bit and stuff like that and so I've downstairs and here's she comes down Britney Spears out. Yeah, she's like come to bed. I'm like You know your mom is like literally As you leave the dishes or you just watch faster I've watched faster

Because I can't I still can't yeah She's like hurry because I'm gonna fall asleep. I'll know you won't I'll be up there just a minute You'll say so yeah, if you over the dishwasher was like food come to all over the food You'll say that did do a good job of spreading Is there an outfit like my wife if she wears

I'd never seen that one My wife if she wears like a long like like flowy dress if she has an apron on barefoot and she's doing anything I don't understand what happens to me. It sounds biblical bro Makeup on on top of it. She thinks I'm lying. She's like no, you don't really listen You try that. What's the hippie dip?

Something that's something there she's in the kitchen making food on my dog. I'm like a talk tall tall socks and short shorts Okay, well, that's to me I mean if I can put on though that'll do that, you know I mean I'm trying to find out there's nothing Yeah, they don't That's

“That is like a home run. Yeah, but you can't just walk out. You have to actually do something”

Yeah, you got to actually fix things Have you pretended yes, what are you just walked out of the table? I just carried a two by four But you know, I saw hack. It was fun. I saw this guy. It was a lot of the hack. We actually he ended up going in and like like loosening Bulls and things ahead of time and then then like would turn the water off and was just like, oh, the toilet's not working like oh, man I got to go get you know the stool baldy goes to gratis

Yeah, I'm gonna need some beverages and like it's a little dogger's coming in Giving them like drinks, it's like oh, thank you honey. Like it's just so hard Yeah, it's all the praise

Had with the preview and I didn't think it was going to be that good Katrina and I both from different friends had the recommendations and we're like, you know, maybe we should we will turn it on We'll watch it really good. It's on Apple TV shrinking With Harrison Ford and the guy from Yes man. I forget his name He does more comedic movies. Oh, you know, I'm talking about I can't believe it. Yeah, I love you man. Yeah

“Yeah, yeah, I love you man. That's what it's not yes man. I love you man. Yeah”

That that guy I forget his name and Harrison Ford and it's Very well written Comedy short really good. It's on season three. I think season three right now And we in the only reason why we turned it on was because we literally had like three different people Tell us like if you guys not see it. We're like oh, we saw it on Apple. We didn't we didn't watch it

Or they're like oh my god. It's so good. Yeah, and so Funny because we went to go watch it and it was it's ranked number one right now on Apple and Watched it and it's really good. It's really good. Yes, that new game of thronshirt Jason Seagull That's his name Seagull. Yeah, I refuse to watch anything until I see if they're not on an I don't know

History story

“It's been a long time since something the watching something got me like emotional his documentary was so just a great guy”

So good, and I may as a kid. I watched it, but I didn't know the his foot story which by the way I gotta say this just then you brought this up, is it true that that the the the Epstein email show that Michael Jackson was in his role

I was actually taking kids and bringing them to never land ranch to prevent them from getting said I've heard this

I don't know if that's proven there's a lot of like conjecture around it because I was actually thought that was suck I know I was talking to one of my friends about it to and his Uncle actually was one of the arresting sheriffs and Santa Barbara and who went there and so one thing he said was like The doors like you could lock them You couldn't get out from the it couldn't open them from the inside. Oh, that's like weird, right? So then so then he was kind of like

You know, I don't know like because I want to believe that because I I'm like huge Michael Jackson fan and then I saw like a lot of these theories kind of Open it up about that, but Who knows dude like I've watched all kinds of stuff on that I went down that rabbit hole. Yeah I saw I heard the phone call for the night he was killed or died You know, and he's literally his doctor yet. He's literally taught no

It's not as doctor. He's talking to somebody else and he's talking saying that they want to kill me

He's like there he's he's basically the night. It's that it's the it's the night before

You know that he was in the middle of suing Sony and so he was in middle of suing Sony McColle-Colkian and the other kid who spent the most time with him said that they defended him that court case You know what they won those kids one that case that so all the stuff that was against him that they made a documentary about him and everything like that They he won that kid when it came out after he died too. That and these were all kids They dismissed their testimonies and then obviously now this documentary comes out and they put their false

“Accusations in the documentary. So it's like I had to me. That's all suspect. Yeah, sure. It's really crazy, right?”

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Our first caller is Jasmine from Colorado. I've been lifting for about over a decade

I've been training Brazilian gejitsu for 14 years. I've been climbing for four years since I moved to Colorado And This past month or so since giving birth to my baby boy has been probably the hardest adjustment as an active person

Even in pregnancy I managed to maintain like three times a week of adjusted lifting

“Regimen I also managed to kickbox all the way through the week. I gave birth”

But since then I've only been walking and doing occupational therapy and as you probably can imagine I'm pretty eager to get back into the subjective things And at this moment as I'm trying to think about like how what my life looks like and how my activity looks now post baby I kind of have plans to do maps 15 in my home gym Especially after hearing feedback from you guys on to other the parents that on the podcast

But what I've noticed is that programs and advice specifically to recovery postpartum and actually during pregnancy a pretty Data and often lacking especially as an active person Even though I'm waiting for clearance when my doctor to be able to work out again I'm pretty much a post a child for overdoing it on things and I it's funny that you

You just had that podcast we talked about getting back in shape after having a baby, but I I would love to get your feedback on like what this actually looks like specifically, you know How do I how do I treat lifting differently than you did so in climbing and what does it really look like right because I Like is it starting from community zero with body weight exercises? Is it a little bit away? I love to hear like what you guys think? Jasmine

“Thank you for this question so much. And is this your first child?”

Yes, okay. Thank you for calling in because you're right The information that's out there for arms is

Dated and it's based off of it's first lots sucks anyway across the board

But it's also based off of Inactive, you know regular people, I guess people who aren't Working out all the time or staying fit Nonetheless number one, I want to encourage you you're doing a really good job and the reason why I want to tell you that Is because what you went through and I would love for you to expand on this just for other moms listening

It's probably the most radical Body change. I'm not in control What's going on things are chain like experience? You probably ever had through your fitness career. Is that am I putting it accurately?

“Yeah, what 100%. Okay. The hardest thing about all of this”

For someone like you who's been working out and fit and active is It's so hard being someone who for a long time You've kind of got your hands around Your body and fitness like you've done it for so long. You're like I know how to get fit I know when something hurts

I know what to do with my diet like this is great But you've been given a radically different hormone profile body and Different perspective even your thought process is different. You're probably even finding yourself Thinking and reacting in ways that are different. Especially postpartum Which is a very difficult thing to process because you got to kind of let go

Yeah, you know, I don't know what's going on anymore, which is really scary thing to do

So here's what you'll hear from

People in social media Those say things like oh you know once you're released once your doctor says you can get back him exercise and By six months you'll be back in shape a year later at the longest you're gonna be great It'll be like whatever you might even have someone posting and saying that this is for this is me and I'm great I'm fit and all that stuff lies. It's all lies. It's all lies

It's gonna take you to feel like you're old self the way you did before you got pregnant It's gonna take about two years Now that doesn't mean In that to your process. You're not gonna see fitness improvements and changes and strength and all that stuff

But don't expect to feel the way you did before for at least two years Also Yes, you are you got to treat this like you're starting over completely because this is a completely different body than you used to Warmoans are different your priorities are different

Even the way you process sound and sleep is different you hear your baby crying

It does something to you that you've never experienced before in the middle of night

You're probably wake up at the slightest movement of the baby whereas before you might have been able to slip Sleep all night you might have in truths of thoughts What if I drop the baby what if this happens this is all part of the what happens to you as a mom to make you a better mom Okay, so you got to start Completely over with with everything the program that we have and I know that's a hard pill to swallow

But I'm gonna encourage you right now because of your fitness background It's gonna be way easier for you than it is for most people the challenge is gonna be you submitting to the whole process That's gonna be the challenge the whole challenge is can I just give in to the whole thing the best program we have postpartum by far hands down as map starter

But I actually have it

“You're gonna start map starter and you need to be like this sucks. Wait to be easy. I can do this on my traceability”

Yeah, what can I get into it. Yeah, this is easy. Like what am I doing? Like I'm way stronger than this or whatever

Trust totally trust the process because you have to relearn Muscle recruitment patterns your hormones aren't gonna be back to what they were before for a little while anyway Lots of things stretched and moved Your your pelvic floor muscles have been changed for the time being your core stability is changed for the time being Poster your changes change change for the time being so

Map starter is gonna be the program that you start with and you're probably gonna run that once or probably twice and then moved to something like maps 15 Okay, let me tell you some encouraging and positive stuff and this was stuff that I remember having to communicate to Katrina as Because she came in to pregnancy and like some of the best shape of her life

Diet was dialed she felt the best

She was lean strong all the things felt great and I started her on starter and I remember her within a couple weeks like all right

“I'm ready for give me anabolic or give me the next program like I'm right and I'm like are you not seeing progress results every week?”

And she's like well, yeah, I am so I'm right, and I'm like that exactly the goal is to do as little as possible to list at the most change You're seeing change, so the cool part about somebody like you or her is even going through a program that in your head You go this is so less of what I would I'm sure. Yeah. This is so much easier or basic compared to what I could do or normally would do You think that it's not enough to give you results, but you'll see results. You'll get stronger stability will come together like you'll see progress on a program that is so less than what you're probably used to doing and

I remind her of like let's reap the benefit from this the fact that you can do a program

So elementary to you and see results is such a good thing. Let's keep going down this process

Don't worry. We'll get there. So that's the positive thing is because you've got such a great background Doing a program that in your head psychologically. You'll be like this is not enough But if you ask yourself am I getting stronger every week in my this my stability coming back together and my feeling and you'll be able to tell yourself You are and so ride that train ride that train and it enjoy that process and you will you'll get stronger You'll get better and someone like you will rebound quicker than the average management. You've got to also

reframe how you view progress or what you consider to be progress So sometimes progress because I know what it's like to have kids Now I'm not a mom, but I you know I'm married to one and so sometimes progress is I have more energy than I probably Would I Actually feel better than I probably would I'm less anxious than I probably would be so it's a little bit of new territory

You're old Perception of progress might not be one that you're gonna use now So it might just be okay. I'm actually better than a probably would be even on struggling Would I be struggling more if I wasn't doing this right now if you do this wrong and you push yourself a little too hard Or you do the wrong movements aches pains injury fatigue and feeling fried or burnt out or what are gonna happen to you

“So I remember I made even my wife. I mean”

She you know, she's consistent with her exercise real strong beforehand the whole deal and she'd be like man I just I didn't even think I went hard on my back as hurting like what's going on I'm like honey Your your your your muscle recruitment patterns that we got to wait and so she couldn't even push certain exercises for like a year and a half Because each time she'd do it she kind of hurt and couldn't figure it out But then afterwards it was like

Not a big deal. So just stick with starter stick with starter go on walks With the baby watch your Jitsu videos that'll help keep the techniques for it fresh and your mind If you do Jitsu, you know a year later you're just gonna flow you know what that means because you do Jitsu You're just gonna kind of go through the techniques and move man some flow. Don't go too hard and just and you're gonna listen in a couple of years You're gonna be like wow. I'm I'm ready to roll. Let's see. I have another baby in between

Which I'll take a little longer. Yeah, that's the to Jitsu's the one that I'm actually the most The best about Like I have some some lingering injuries pre pregnancy that I like did PT for it I can still feel them especially now like in my hips like with having the baby and stuff I feel like they're still there. Yeah, so it's good to know that I need the muscle recruitment stuff

Definitely make sense, but Jitsu's definitely the one that I have the most questions about because It's easy for me to lift and even to kick box on a bag like I can control things But when I'm training with people like I can't really control their behaviors and how intense they go And I don't and I'm not exactly expecting to get back into a competition shape

Yeah, I want if you start to feel good

Then you're just gonna go roll at a very low intensity and flow What you know if that feels like you're just you're practicing technique not tons of resistance You get them into a position you let them escape You're moving into a new position just to keep the techniques fresh In your mind, but no hard

Nothing hard and no hard grab the risk of injuries high the areas that are most susceptible to injury postpartum are hips back and the pelvic floor and pelvic floor injuries can feel like low back injuries Okay, or hip or sciatica type stuff It's cuz they're all connected with that That makes sense. Thank you. You got it and you have starter. I do. Yep. Good. Good. E to nourish yourself. That might be the other question

High proteins really good don't go on a cut don't try to go on a cut. Are you are you nursing your breastfeeding?

I'm transitioning from breastfeeding right now. Okay, so yeah, so that'll give you a little bit more flexibility But just eat to nourish your body. Let your body heal and enjoy your baby You'll be back at it before you know it and you're gonna feel great, but be patient Okay, thank you so much guys. You got it. Yeah, thanks for calling him. Appreciate it Not enough is communicated appropriately to women. It's just like terrible. Yeah, the information that's out there and the expectations

For women who are fit is just and again I want to be clear that doesn't mean between now and the two-year period. She's not feeling good

“It should be a rapid progress. Yeah, you have to be realistic about what you know”

You have to recover and heal from completely and what I'm talking about is this she'll get fit and healthy

So that's not I'm not saying it's gonna take two years get fit and healthy and look good on stuff that'll happen sooner

But she'll know this and this is what you'll hear women who are sincere and honest who do this They'll tell you this like I just don't feel like myself a hundred percent Right, you know, and then like two years later like oh, there it is to new baseline that you have to work well Especially someone like this who's who's a peak fitness person. Yes 14 years of jujitsu training climbing

Yeah, yeah, so for someone like that, it's it's a definite two-year, you know, because you're not gonna feel Peek you for a long time But someone like the positive thing just so I'm because I felt like we just laid a bunch of bad news on Is that she her body will like more than the average person. I guarantee she looks better than 99% of women All right, better than 99%

Right after stage right also it's so important for her to be dialed in with her recruitment process. Yep now because otherwise, you know you get strong and then now We have these these new bad patterns that we're selling and by the way when whenever we communicate something like this remember we were coaches I'm gonna give somebody The general answer does that mean some people are not gonna get their faster some people will get fast Yeah, but what I'm not gonna say which is a stupid mistake that coaches make is tell them the best best case

“They're going to be back to yourself in five six months and then poor girl is like a year later is like what's going on?”

So so like two years is generally what you experience our next caller is Alex from Washington. What's up, man? I don't know what's happening. Hey, what's up guys? Thanks for having me on. It's awesome to meet you. You got it dude. How can we help you? Yeah, I I originally wrote into the show to get some perspective on my fat loss goals So I'm gonna set the stage for you here with a few notes

I'm 35 years old and When I reached out I was 205 pounds. I had a Dexis scan from the Denver that put me at 30% body fat Which was honestly really surprising to me because I work out all the time I knew that I wasn't even close to my peak shape anymore, but I guess that I was in a bit of denial about the body fat that I had put on I'm a new dad my son was born in August

So I've had to reel back a few days in the gym per week, but I do have a modest home gym set up and a membership to a commercial gym That's right down the street for my house. It's really close I lift push full legs three times a week and I usually do about 20 minutes of low intensity cardio afterwards Up until recently my calories were pretty inconsistent I was eating anywhere from

1800 calories per day to like the upper 2000s pretty pretty big swings And while I I know I eat a lot of meat. I really wasn't tracking protein So I was probably hovering around the hundred grams of protein per day for a long time

“I think that my maintenance calories is 2500”

Over the last two to three weeks. I've been tracking my calories tracking my macros and my steps I use my fitness pal to do all that I've been eating about 2000 calories per day. I've been hitting 150 to 200 grams of protein per day

And I've been keeping the fats under 60 grams and averaging about 6,000 steps per day

“So that's been about two to three weeks being really diligent”

My weight has dropped from 205 to 196 as of today I'm feeling great about the drop. I'm feeling like it's probably water weight information like a gym I want to make sure that I'm approaching this This cut and my goal of reducing body fat sustainably and not Do anything drastic and rebound

I've been on drastic cuts before as low as like 1600 calories for a long time and You know I was able to achieve my goal, but it was just like not sustainable and the season of life I'm in right now. That's it's just not just it's not the right plan for me

So basically you know my goal all that is to say my goal is to get down to 15% body fat and would love your thoughts on

You know how to move forward from here you any advice. You said you're right about 2400 calories Right now will be the last two to three weeks. I've been eating pretty strictly 2,000 calories I'm estimating my maintenance is 2500

“Yeah, so I'm estimating on this life deficit so I think there's a couple things you could do”

I think what you're doing is okay. You're actually on the right track, but I'm going to take us we're going to go back for a second Before you got your dexus can how are you feeling like how are you feeling fitness and health wise? That's really strong I felt I felt bloated like I knew I was like felt puffy I felt like I was on like a like a heavy ball, but I felt really strong sleep was really good

You know energy and everything energy. Yeah, oh good. Yeah, yeah, energy

We'll be done everything really. Yeah, so it wasn't happy with the mirror. So yeah, but here's a deal because here's what I'm hearing

I'm hearing like I felt like I was doing all right. Then I got a desk to scan and it changed how I felt So yeah, I'm going to help you with that a little bit. Okay, don't get too hung up on a body fat test Okay, okay, because it's like you could change everything just because the test said something if you felt good You're probably okay now I like the direction you're going there's only one thing I would change a little bit higher fast. Yeah, your fat is too low. Yeah, yeah, you got you yeah, I got you like you like you get down to 60

You're you're playing with too little fat. That's gonna start feeling like crap. I think I think just a little bit I think the bump in fat by 10 to 20 grams alone and that'll bump your calories a little bit I think you can hover around the probably the 22 to 2300 calories you'll be fine and you'll be fine It'll be okay. Yeah, that that should lean you lean you out and maybe even build a little bit of muscle Just I think you like South said I think you're on the right track. I think you were probably having big swings

It sounds like you knew that like you would have low day then you have a really high day. I'm guessing that on those really high days You probably over eight carb type foods and probably didn't hit protein intake on the low days

“You probably didn't get enough protein in what you needed and so now you're more and closer to the range of where you need to be”

And I bet you can hover right around that 22 to 2400 range and actually see a nice body composition change And stay fed so you don't feel like you're starving your energy should be okay And you'll know because you'll be you'll be strong in the gym You won't feel as strong as you do when you're eating 3000 calories and you're totally filled up because there's a different feeling

But you should feel strong and good energy and good libido and good sleep and should see a nice nice leaning out process If you were my client because the last thing that you said Alex is I want to do this in a sustainable way And I've kind of crash died it before so if you were my client and I like that you said that by the way That's the number one concern as a coach for all my clients. That's number one because it's the most difficult thing losing body fat building muscle getting more fit those are hard

But they pale in comparison to consistency over long periods of time. That's like the number one challenge So what I would do with you is I would say look, let's do this Alex stop tracking everything hit your protein targets Stick to whole natural foods. That's it don't need anything this processed Lift weights three days a week maps and a ballic net the ppl whatever you're doing now go maps and a ballic And try to aim for about 8,000 steps a day because you're at 6,000 just do that

Just hit protein whole natural foods when you're hungry don't go process that'll keep everything in check Lift weights three days a week's maps and a ballic hit 8,000 steps a day Now you're gonna get you're gonna get the results and you're gonna do it in a way that's sustainable It's not gonna feel like you're controlling everything where at some point you're like, I want to get off of this Yeah, yeah, yeah, I do feel like I need to control everything right now well in part of the reason was because everything was

You know chaos it was totally uncontrolled and I was like all right if I'm gonna try to figure this out

I feel like I'd lost them way and you know by listening to you guys a lot like I knew that was probably gonna happen I was probably gonna just shed a little bit of water weight inflammation and I'm feeling a lot better strength has definitely dropped it's not dropped dramatically, but strength has dropped But that's interesting about the fats you guys think Yeah, but that's low. It's not tracking stop tracking everything so I'm gonna make it easier

“Okay, the only things you need to control hit your protein every”

Consistently every single day only eat whole natural foods hit 8,000 steps a day and lift weights

Don't track anything and eat eat when you're hungry. That's it just but eat a whole food and eat at protein first, right?

So that's kind of like the like the when I'm not tracking I'm in two to bleeding I allow myself to eat when I want it when I want eat. I just don't eat the process Shit of the garbage just go for a high protein meal and it'll kind of control itself It's very reasonable you'll go from 13 to probably 16 15% body fat doing this. Yeah, it's it's actually quite expected You don't have to do anything else to kind of get there now once you get to 15 16

You're like, oh cool. I want to get to 12 or 10. Then we might need to track a little bit more But I think at that point you'll be great. You'll feel great and you'll be like I'm cool Okay, yeah, I'll send you yeah, do you have maps in a bowl? No, no, no, it's a better three-day week. Yeah, it's a three-day week plan. It's a better three-day week than all these people also Yeah, you're gonna you'll send this to your results just from that. So that'll that'll awesome. Yep. Yeah

I've been doing PPL for years with love that check it out. So being a great change. This will be a good change. Yep Awesome, guys. Yeah. Well, I appreciate the perspective. I'll definitely put in practice. Yeah. Okay, check back with us in about 60 days

“I'd like to hear where you're at. I think you're gonna see I think you'd be really happy. I like how long you've been listening to the show”

Just six months. I just found you guys within the last year says it's when I wrote in I think it was like six or seven months I was about to take a flight. I was looking for like fitness podcast listen to I've been like hammering my normal podcast like Jerry's and stuff. Yeah, and I was like what is this mind club and I started listening and I was like, oh, okay This is like right at my alley. Yeah, good deal. Yeah, yeah, yeah, right on like check back with I want to hear from you in six and in about two months

I think you're gonna see a huge difference Cool, right. We'll do. Thanks, guys. All right. You know what's for us? He's only been listening for less than a year or so, whatever, but it's it's surprising how long people will listen before they get a program a maps program. Yeah, and just as for anybody

listening right now. They're doing it. Yeah, he's like stopping it. It's always like he's wrote. It's stopping

stopping asking for directions dog. Yeah, yeah, it's stopping asking for directions. I got this shit I know that sounds like a vibe. You said people don't want to keep doing this. You don't let some point you're just you keep taking the wrong turn. Listen here if you listen to the show for a while. It's probably because you like us, you probably find some value. Just get a damn program. Yeah, get a damn program. Try it out for yourself. Maybe we know what we're talking about. And I'm

gonna say this will save you so much time and money because otherwise you'll call us in three years. Hey, guys. I've been trying this, but that's not working. Well, cool. I think it's our thoughts on paper. I'll tell you this, too. I think I think like push pull legs is cool at all, but running it as a three-day week routine and not doing it as a six-day. We're doing it forever. Yeah. You know, like it's you got to change it somewhere. Yeah. In someone like this, full body probably works better.

To be honest. No, no, for his lifestyle, it's going to be way better. What? Anabolic is going to be right up his. That alone is already going to give himself good results. You'll see. And you know, to touch on what you said, I think it's really good advice to not track because I actually would want him. He's going to do anabolic and he's going to build muscle. Yeah, his appetite will go up. And so what he thinks is maintenance is right now. It might change. And so the advice of like, "Hey,

eat when you're hungry. Just make good choices and watch what happens." The secret to not

rebounding part of the secret is to get to your goal with the least amount of control around everything

“is possible. Yeah. Because that's what people end up letting it go. That causes the rebound.”

Our next color is Brock from Utah. Brock, what's up? I don't Brock, it's going on. Wow, this is, this is honestly crazy to build talk to you guys. I wrote out my question. So I'm going to read that because I am a rambler. And so I don't want to ramble on. And, you know, rambler, to which are the time and guidance. All right. First of all, good morning, guys. I want to say thank you to all four of you for being such amazing role models to me and everything

you do and say ever since I found your podcast shot out to Chase tuning and the ever forward podcast. I have been listening and passing on all of your information to anyone that asks or that will listen to me. Since I submitted my question, a lot has changed. I have since graduated from college and I'm still looking for a job related to my degree. So I'm still working the night shift. I also no longer have a gym membership. So I work out at home using adjustable dumbbells as

night shift. But feel like I do better with maps and a ballach style compared to maps 15. I normally trap calories due to some obsessive habits with that. But I focus on eating protein

first and trying to eat until I feel like I'm full. And then I average about 13 or 14 steps a day

while I work. But on the weekends, which is Wednesday night and Thursday night for me, those next days I'm kind of lucky to get above 5K. So they do very kind of extreme. I'm not really in blocking for like this study. So anything I just kind of want to have a good life and you know kind of like what you guys have been talking a lot about performing well. And I wanted to really just focus on weight loss. I've lost about 60 pounds,

since I'm going gluten free about 10 months ago. I do appreciate you guys and take all of your advice and recommendations that are already seriously. So then you're doing a really good job already. The quick solve on the program thing I would do based off of what you're saying,

like something in between the map 15 and about you can you can double up the days on that 15.

Yeah, do a 30. Okay. So that like yeah, do like a like a map's 30 or about 40 minutes is probably what it really takes to do that. And so just so you're doing four exercises a day. And really with someone like you that has a shift like that, I would actually decide if I was going to pair it up based off of how good a sleep and how rested and how good you feel. So actually, I would run like the map 15 protocol. But then when you have days where you're like,

well, rested, well fed, you feel good. It's like cool. I'm going to pair the next two days up. Days that you're like, that's so much that I might actually do just the maps 15. And so that's

“kind of how I would modify it for something like you. I think that will solve the feeling like”

the map 15 isn't enough, but map Santa Balk is too much sometimes. I think that will help. Okay. Yeah. Rock real quick. You said you feel like map Santa Balk is better than math 15 for you. What do you mean by that? More so habitually than anything. I don't know if it was the mindset of just being able to feel like I have accomplished, per se, everything. And like feeling like I did get a really

solid workout in. I will say, I'm not like the most consistent when it comes to working out. I do live at things kind of sway me from stopping rather than like minimizing what I'm doing and still working out. So I'll do maps on a ballic and I feel good, I feel great. And then something happens and I just stop completely. Whereas if I'm doing maps 15, I feel like I'm still leaving stuff on the table. Oh, well, you're wrong. I'm glad I asked. If you came back,

oh, I get stronger. I get better performance or whatever. I'm like, all right, we'll stay with that.

“But yeah, you got to just ignore your feelings. I think map 15 is better for you, bro.”

Across the board and just do your best to stay consistent. And you miss a day on it, then just pick back up where you left off. You'll get better results, dude. And when it comes to listen, bro, when it comes to consistency, I'm just going to tell you this. A little every day works better than a lot every, you know, a few days. It just does over over time. If I were to look at the total training that you did over six months or a year,

you're trying to follow one protocol versus the other. You're going to do more with the protocol that looks like a little bit every day. It's just, it just how it works. And it's for night shift workers, it's like, bro, there's no comparison. Well, this is why I thought him pairing the 15 up because if you, if part of your problem is you're in consistent with getting to the gym and you have a hard time probably getting to the gym six days a week and you don't

see yourself doing that. Do you have a home gym? I just have some dumbbells and like the

“bands and suspension trainer is. And do you use those or do you just go to the gym yourself?”

I know I use those pretty regularly. Oh, it doesn't matter, dude. It doesn't matter. Yeah,

go mass 15, stay consistent with it. It sounds to me like the problem is you feel like it's not

enough of a workout when you do. So are you looking for that sore feeling or are you looking for like, is that what you're lacking or like it's not enough at one time? Yeah, um, third days that I get, you know, like Adam said earlier, I get a ton of sleep. I feel good. I feel great. And I'm like, I'm ready to take on like a good solid workout. No, no, but then the other days were, you know, no matter they're mentally, by the way. Yeah. Yeah, here's what's out. Also,

crank that intensity in a short amount of time. Yeah. And here's what's happening to someone like you with a night shift. You're going to have those swings and energy because of your, your sleep schedule. Yeah. So it's not because one workout, because it's better to work out,

table when you have good energy. You'll get less of those days that you feel like you're, your dragon, then consistency will be more likely for sure. Yeah, dude. It's going to give you more energy anyway, and it's going to give you less of those days where you feel like you're dragon. Okay. So you're better off going in with a lot of energy and feeling like man, I could have done three times as much. And then just stopping, then you won't get after it, because that's going to

contribute to more of those days where you feel like you're, you're just dying. How is like your cravings and appetite with like the schedule and I thought, I mean, you said you pretty go with it in the protein, how's your diet? My diet, my wife and I, we are focusing on Whole Foods. I would say it's about 90-10 Whole Foods. We did do like, you Adam do have the occasional

sweet tooth. Ice cream is pretty amazing. So, but we like our sweets here and there. My wife

wants her sweet treat with after every dinner. So, you know, we'll have something we get like little Yogi's, they're little fruit covered in yogurt first. We treat something like that. Okay. But for the most part, it's Whole Foods. Do like salads, bowls, that kind of stuff.

“Okay, that's only you. Yeah, good. Yeah, you're good. You're good. Massive team bro, which one do you have?”

Yeah, traditional Massive team? Maybe a new artist. Just a traditional Massive team. We bought it when you guys released it. We're like, while this is going to be a good program and we like using it in the past. But as I have the gym membership and you know, moving into the night shift kind of to everything for real blue. What do you think map symmetry? Because you've got the dumbbells? Yeah, map symmetry 15. Yeah, I'd be up for that. All right. We're going to send you maps 15

symmetry, so you have another option. Absolutely. Thank you. You got to do stay the course, though. It's only you're doing good. Yeah, bro. Yeah. Okay. So you. All right, right guys. You got a map right on. Yeah, I had to ask 'cause I'm like, why is he saying he gets better? Which would be nice. It's possible. But with a night shift, it's less likely you'll get better results. Yeah, I was getting the impression that he struggles with giving consistent lifting six days

a week. Yeah. And so it was like stay with Mass 15. Sure. And then the day when that happens, you would get. Yeah. When that happens, I would just double it up and then when it doesn't happen,

then you run 15. But the other advice, too, of just always running 15 is, is all because

what he's saying is like, man, sometimes I just got a lot of energy. Yeah. And then sometimes I feel like I'm no energy. Leave the energy on the table when you have a lot of energy that helps. That will carry into the room. Yeah, dude. 100%. Our next caller is Caitlin from New York. Hi,

“Caitlin. How you doing, Caitlin? Hi. How are you guys doing? Yeah. How can we help you?”

Good. Super excited to be here. I just love the podcast. Thank you so much. I learned some watching. It's always so interesting. Thank you. So my question is, I'm a little nervous. I'm going to read my email and try to stay on pace. Okay. Good. I'm a 42. I'm 42 years old. I'm about 5, 545 pounds. Body fat estimates 25%. I live five days per week and run about five to six days per week. My goals are performance. I want faster 5K times, sprint speed and getting stronger

on squats, deadlift, tension, pullups. I also really struggle with body image and feel pressured away less and look leaner. I eat about 2400 calories. My lifts are improving. I'm running faster, but I don't feel lean enough. I feel like I don't look like I do all the work. I have a

long history of running. Always been a runner. In 2023, I started lifting and I got into a strict

calorie deficit. It lost a bunch of weight, got down to 125 and felt really good there. Since then, I've gained about 1520 pounds. The scale says about 7 pounds of half and half muscle and fat. So I know there's been productive, but I really don't like the weight. I don't like what I look. And so my question is, how do you balance training for performance while also chasing aesthetic goals? And how do you manage nutrition and et cetera? Okay. How long you

have you been listening to us for? Like you're in half tears? Yeah, you know what's coming right now. Let me paraphrase. You want to be clear. It's paraphrase the three goals. No, I'm going to just see what I'm clear. So you want to get faster, 5K time, sprint time. You also want to get stronger at squats, deadlift, bench press and pullups and you want to get leaner. It's cool. Yeah, it's something you don't want. You want to get $10 million dollars. You want to get taller.

“You want to get taller too. You're too much. The only way to do all of that is if you pick one or two”

and focus on that and pick the next one. So you have to pick a couple. So what do you want? I hear the aesthetic thing is the thing that seems to be bothering you. That's a aesthetic goal doesn't pair

everything that you are doing to it. That's why it's not responding aesthetically. I bet your

“performance is great. I bet you're probably very fit and healthy and all the great markers are all good”

which is a great place to be if you love doing all those things. But if you if so if you were a client of mine and you were doing all that stuff and you said, Adam, I just I'm doing all this stuff and I don't like the way I look or I want to change my body. I would say what we're going all about it wrong. Yeah. Yeah. This is not the way we change your stuff. And he's a block of thought. So we focus on that. You want to look a certain way and we want to do something that that's a total

different focus and that what that looks like is was scaling way back on all the running, scaling way back on how much we've been training, reverse dieting and building muscle to speed your metabolism up and then getting into a cut. It looks so different than performance based goals. Now we'll plug it. You're not going to drop too much performance wise too, just FYI. Like you just need to shift your focus and priority completely so we allow the body to really respond

appropriately to that. You come back since you've been doing this for so long, your body's going to jump right back into performance with, you know, the good news is we can't we can focus on the aesthetics

and and probably see incredible strength gains in the squats and the deadlift and going that

“direction because that's what I wanted what I want to do with you. If you were client telling me”

that we want to change the aesthetics, I'd say cool. Let's let's reverse diet and let's get strong, right? So that would be the focus would be to build some muscle lift, get better at those lifts you're saying. It's definitely going to support our aesthetic goals, but we'd have to scale way back on all the running stuff. Just so you know too, Kaylin, the average woman performs best right around 23 to 26% body fat. Okay, that's the average woman typically. If you're looking

for best performance, you're in that, you're there. Yeah, so getting leaner tends to decrease performance because of what's required with diet and hormones. Yeah, so yeah, so we so so we you don't want to do is is crash your hormones and all that stuff and pursue all these other things. Okay, so there's a couple ways we could approach it. What Adam said is is the more traditional one,

which would like this aesthetics first and let's get that first. There is a way to do all of it

slowly, really slow. Okay, but it looks like you're going to focus a little bit on string training once a one week and the next week, a little bit on running and you're going to alternate. I heard you say that like I had another episode ago and I wondered if that would work. It would, but it's going to get bigger. It'll get you everything slower. So you'll kind of slowly get better and everything overclocked a few months. That's right. So it would be like one day

a week of strength training, four to five days a week of running, one week, the next week, four days a week of strength training, one day a week of running. Okay, got it. Okay, it's like a control that and then I took kind of go back for the first step that you recommended was like get strong and get lean. And like take the funding off to the side. That's right. That's the more. Yes, that's it. You're like, I want aesthetics. I want to see the aesthetics. Yeah, if it's really your priority, that would be the move.

And we're going to reverse time. And the reason why I go that way is because I actually think

“I bet your performance is pretty badass for I think what I think you're in optimal body”

fabric range. I think you're probably pretty fast. I think you're probably doing pretty damn good performance. We lost your camera for a second, Caitlin. I know, sorry about that. I don't know why they have it. But I feel like at least what I'm hearing and I could be wrong. But what I'm hearing from you is like, I do all this work and I don't have the look I want. And so if a client tells me that I'm going, well, we're going about it the wrong way if we're looking for a look. And if you

want to go for a look, let me handle that. We'll go for a look. And then we can always get back like,

and you're not going to like Justin said, so you're going to also, you can't run anymore. You won't be able to do any things. But that stuff will take, that becomes less important right now. Let's go build the metabolism, build the physique that you want. And then we go, oh man, Adam, I love this. I love the way I look for my legs, my arms, all the things that you care about that I go cool. Let's start to ramp up the running a little bit and see how it goes and see how much we can maintain

this physique. And what that will probably look like is a much higher calorie intake with more muscle and have and you'll be fed more while you go back to more of your running. Are you, are you hitting like at least 140 grams of protein today? Yes, definitely. Yeah, always. Okay. So it be maps in a ball. It would be your program. And you would really run like once twice a week at the bottom. Okay, drop it down to that. Wait down. Yeah. And you're going to keep your

protein high, probably go up to about 2500 calories. Okay. And then just get strong. Yeah. And then and then when you feel good, bump it up another little bit. And once you get up to like 27, 2800 calories or more, then you can start to cut and then you'll see the fat come off.

want, if you want like coaching, if you want personal coaching, so much lower investment,

“but what a coach would do is walk you through the process step by step. Right. You text them.”

Hey, I feel this way. I'm going, what do I do here? And then you also have a question, whatever you're doing, I got you. We also have coaches, much larger investment, but you're going to have some a coach through the whole process. So if you want that, we could have Doug make sure someone call you. Yeah, that would be awesome. Okay. I love that. Okay. I have somebody, I have somebody in mind for you, so I'll someone call you. And then I love to check back in with you because we'll be

checking out on your program as you go through it. Okay. I would love that. Thank you so much. Got it. Okay. Take care. Bye. I love that. So yeah. I want. Yeah. That's just going through all of it. Okay. I want the buffet. I want to I want to start a new

company. Yeah. I want to make $10 million a first year, but I want to be super present with my wife

and my four kids, and I want to learn a new hobby. Yeah. Okay. It would be the greatest of all time. Let's pick one right now. I mean, I feel like it's typically the aesthetic thing, right? Because

“somebody who's doing that much work, that's what it is. It's like you're doing all this thing.”

It's like you're illustrating. I eat good. I'd run like crazy. There's still that, but I just don't have this physique I want. It's like, well, it's because we're going about it wrong. You're right. It's like that's not the process for the better. And then again, this is obviously why I asked Halloween, but listening, because I feel like that's the theme of

the show is that we're always telling people that cardio and running is not the best

place to build a body you want. It's incredible for your heart and it's good for being healthy and endurance. But it's a terrible way to get the body you want. If you have these goals, if I want shoulders and a butt and legs to look away, it's like, that's not how you go about doing it. And so when you get someone who's doing this much work, they feel like, man, I should feel like I look better. But she's actually right like you nailed it. She's in the perfect place

“for performance. If you're a body fat percentage and she looks good, you're great. If you want to”

keep pushing the 5K thing and to get faster in that, we can keep doing it. There are the problem is is that people look at the elite athletes. Everybody's not comparing yourself to genetic anomalies. You don't just so rare to check on the cover of the magazine. The best body fat percentage across the board generally for men for performance is like 15-16%. For women, it's like in the mid 20s. You need those energies. And there are those genetic anomalies. You'll

seem to shred it and they're playing sports. Like you're not like that. You're probably, like the 99.99% of us. And it's a higher body fat percentage than having apps. Just this. Look, if you like the show, come find us on Instagram. It's mine. Pump Media. Thank you for listening to Mind 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 Superb bundle at

Mind Pump Media.com. The RGB Superb Bundle includes maps andabolic, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by SOW, Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Superb Bundle is like having SOW, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superb Bundle has a

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