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

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What's the least amount you can do though to get results? Two days a week, one day a week, what if you did one exercise a day? Does it actually produce visible results? Well, you're going to hear three experienced trainers talk about this right now. What's the least amount you can do to elicit the most amount of change?

The answer to your will surprise you. This varies a lot based off of your prior lifting experience.

So I think we could have this discussion based off of somebody who's never lifted, what's

“the least amount you have to do and have an honest, like, okay, this is where I think”

the least amount of volume of training and frequency to stimulate good change in growth. And then I think that becomes even less, the longer you've been training and the more of a foundation that you have. Like we have muscle memory going on. Yeah.

Let's start with general. Because I hear what you're going. Let's start with the general person. What's interesting about this, I could pull up studies. I could pull up studies that show that one isometric contraction, one's a week yields

significant strength. Yeah. That's hilarious. Over the course of eight weeks. So an isometric contraction isn't even like you're not lifting anything.

You're just squeezing for 30 seconds, you do that, you're cherry now. Yeah. So there's studies that show that. And so strength gain happens with almost anything, if your baseline is nothing. So if you start with nothing, almost anything will produce some changes in terms of strength.

Like what would you guys say would be like the minimum that would kind of produce visible change if someone were consistent with it, right?

“Like if someone were consistent with it and what form of exercise would you choose for this?”

I think I know what the answer is.

Yeah. Of course you know it's training one day a week of a full body routine will show change in someone's physique. Yeah. Yeah.

Yeah. And two full body changes a week. Great results. Yeah. Kid could build the physique that I would say 90 percent of the people are looking for.

I trained I had a lot of clients probably I'd say 40 percent of my clients. So almost half of my clients towards the back half of my career only training me once

Now, they were active throughout the week so they would try doing things like walking or hiking

or cycling. So they would they would still move but they weren't doing structured workouts. But one day a week they would do a structured workout with me and they all were all very pleased. In fact, one of the reasons why they were so pleased with the results is they were surprised.

They were surprised that they actually saw physical and visible changes which is like you said at them one full body workout a week. And now what people understand that you can progress and change the workout as you go along. So this doesn't mean necessarily you lift in the same way, same intensity every time you work out.

You're going to get stronger if you do this and you are going to add weight to the bar

and you are going to be able to do more reps. So the workout does progress but you don't need to do more for a long time. In two days a week is plenty. We'll make the case all the time. That's the cool part about training to Evan flows and so it's like you can have a goal and

you can seek out this specific goal, you can train for it and then you could actually shift your entire focus and work on something else to build up strength in different areas and avenues and I think that it's not a linear thing. People think about like creating this routine that's like going to be this long term forever routine.

You're going to interrupt that routine. Obviously you want a baseline that's something consistent.

“That's why the one to two times a week thing is so great because it's like this”

is something that's very attainable and in consistency wise you're going to do the best with it and you can fluctuate from there. Yeah. I think another thing to understand with this is your body can only progress so fast. So there's a limit to how quickly your body can progress and doing more to try to push

that to make it happen faster actually starts to make it work slower. Well, there's a good argument that this is ideally where everybody should kind of start and build on, but it doesn't happen that way, right? What happens is New Year's resolution, doctor tells you something, weddings coming around the corner, summer vacation, you know, there's some sort of external factor that creates

this sense of urgency for you or change and you go from not doing it at all. To doing what you think is the most you're capable of doing to move towards that goal. When in reality you would be more ideal to start with just this one day a week and build consistency and scale and progress that work out. For probably as long as you can until it's like, okay, like I'm loving this so much and

this is now just like brushing my teeth now, I don't want to do another base.

I don't no longer never say whatever day it is if you find that Sundays or like your

easier days to get to this to start this one day a week routine. I now become the guy who lifts every single Sunday and I like it and I love it. It's a part of my routine. It's like, huh, wonder if I became the guy who did Sunday and a one week day like Wednesday or Thursday or whatever other day that you work and like, and then you start to do that.

“It would be, I think if people did that because here's what's nice about and it's not that you can't”

still do too much and over train in a single day. You can, and you can still have bad programming, right? But you're less likely to over train or, you know, do too much in the workout, I guess in a single workout, especially if you keep it, you know, an hour, hour and a half at most for that one workout, I think that you probably be all right where I find most people when they get started

because of the, you know, external motivation to do as much as they can, they typically do. They do too much and end up getting less results and they would get far more if they did a more appropriate dose and, and that's not just because they're new and getting started, it's also in the context of what they're doing diet wise, stress, and the rest of the important.

Yeah, there's, there's so many other variables where, and let's say that all stayed consistent, you know, the stress levels and, and the, you know, being this perfect with a diet and you only introduce one day of strain training, the, the likelihood that that's just going to over spill that stress bucket is less likely than the guy who decides, I'm super motivated, now I'm going to give him every day I can and, and push as hard as I can in the context

“of not getting enough nutrition, not sleeping the best, not the, you know what I'm saying?”

I think there's a really, a really interesting way, I think this would be a good way to look at this is look at exercise as a way to improve a physical ability and look at diet as

strength training for strength and muscle diet is to get leaner and then there's activity, just daily activity, daily activity is not for anything other than I, it's just good for you to move you. So look at that way and if I approach strength training with the goal of just getting stronger, once a week is planning, if I want more endurance, well, then I can have some harder, you know, cardio workouts if I want endurance, but most people don't really

care too much about lots of endurance, they just want to look better, so you can actually skip that, you could walk daily for the activity and then diet, whole food based diet tends to cause that body composition change. I mean, there's a, we have someone in this room where we could talk specifically about their personal journey with fitness, it was, it was Doug, when Doug hired me, Doug, how old were you when you first hired me? Probably about 47.

So Doug, in correct me, if I'm wrong, so I'm going to try and replay this, Doug came and hired me, he was referred to me by his chiropractor, he was not a beginner, he had experience with workouts and strength training and fitness, lots of experience, right? I mean, you'd done a lot. Oh, since I was 16 years old, okay. So Doug had done all this stuff and he'd

gone through cycles of getting leaner, getting a little bit of body fat, never really

dropping off, but always doing something, whether it was running or lots of body building or playing lots of tennis, correct? Yeah, correct. That's all correct, yeah. A roller skating. Lots of roller skating. That was a little short. So Doug comes in and hires me based off of the recommendation of a chiropractor with the expectation that I would have him work out with me four or five days a week. So this was actually Doug was

ready to give me money for four or five days a week and I had, I actually convinced Doug two days a week. We're just going to lift weights two days a week. Now on top of that, you

“were also moving daily. I think you were playing tennis at the time. Yeah, so I was”

tennis running, like you said, sometimes lifting weights. Yeah, but mostly it was just me and you lifting weights. Oh, so at that time, yeah, I think I'd cut my tennis down quite a bit. Yeah, at that time. Yeah. So we were just lifting twice a week. And so here's Doug forty-seven years old. When we first started, his deadlift started like 135. He actually came to me with back problems. And through two days a week of strength training, that

is deadlift up to four hundred and five pounds. And radically transformed his body two days a week. In fact, this is what, this is what, one of the reasons why he was encouraged to come and approach me about starting a business around this. That was two days a week. And if you actually look at the data on how much you can accomplish with strength training, one day a week will get you about sixty percent, sixty to seventy percent of all the results

you could ever expect from strength training. Okay. Two days a week, you're getting like

“seventy five percent, three days a week, eighty five percent. Now, if you want to go and”

be a bodybuilder at some point, you're looking at four or five days a week later on when your body can tolerate it. So consider this. Think of your total potential and capacity for muscle. Whatever your body's total capacity is. Now, would you be happy with seventy percent of that? I think most people would be very happy with that because they're at like twenty percent of their capacity. And the kicker is this to get that seventy percent capacity

if I added more days, oftentimes I'm not making it happen any faster. It's just the limit of where I would end up after years of training. Just to encourage people, very little is required for people to get when it comes to strength training, particularly great results. Now, even though I know there was many variables at play in like Doug situation. If you had to pen it to one main thing, why two days a week served him so much better than four or five days a week training,

what would you say? He always overtrained. Yeah. Always overtrained. It was intensity,

lots of work. One thing Doug didn't lack was motivation and discipline. He was very disciplined,

“very motivated. If I told him to work out twice a day, I think it would have. But he always overtrained.”

So this was I think the first time you'd experienced appropriate. Yeah. Of course, I got my education from muscle and fitness magazine. Yeah. You know, from Ronnie Coleman and all those guys, right? So I thought I had to take every set and every rep to the limit to failure. And the more the better, you know, I didn't realize the concept of having to recover, you know, as a key critical component of building muscle. Did you struggle with hitting protein consistently too, or are you good?

So that's something I really never even paid attention to. That was later, dude. Yeah. I mean, I did. I bought protein powder. Sure. Thank you. Everybody does, right? They buy the shakes.

But I never really focused on having my diet. Be protein centric. Yeah. And just so people understand,

when you're worked by the way, is a recipe for the trap that you're alluding to right now, right?

there's a bodybuilding myth that, you know, there's no such thing as overtraining just under eating. Now, with like many other bodybuilding myths, there is some, there is some truth to it, meaning that in, in dub situation, maybe he could have handled three days a week if he was really good about hitting his protein consistently, or whatever like that. But typically, what we see is people are not only overtraining, but they're also under consuming protein. And in that context, it's like a

recipe for hard plateau, not building any muscle or something, not recovering. And so, yes, swinging

“him back the other direction. And also in boom, you see this here. Well, here's the thing, too. Like,”

if you're trying this out, I think looking at the mirror and trying to see visible changes is not really a great way to gauge your results, especially in the beginning. Because if you're listening right now, and you haven't worked out a while, you haven't been consistent in a while. You're like, I'm going to try this. I'm going to try one full body workout a week or two full body workouts a week. How do I know it's working? You're getting stronger. And this is exactly what happened to Doug. Before

his body visibly changed, it was weeks of just adding weight to the bar. He was just getting stronger. And stronger and stronger and stronger. And then boom, he noticed more muscle and this process continued for a couple of years. So if you're trying this out, and you're like, let's see if this works.

I'm just going to test it out. Here's what you'll notice. The next week, you'll do the work out,

do the same exercises, and you'll add track, track your weight, five pounds of bar, two reps. Guess what? It's working. You don't need to force it to happen. In fact, forcing it or rushing it often makes it pause and stop because now you're compromising the adaptation. Yeah, I think if people would just take the time to experiment with that and find what their recovery rate consisted of. Like if they actually put more emphasis on getting your protein, getting good sleep,

lowering their stress levels in their lifestyle, like in general, even just that alone. And then you just stress just enough through exercise, what that would unlock for them in terms of

“potential results and progress. It's just not, it's not stress enough. That's what we're always”

bringing it up because it's just not in the common zeitgeist with everybody. It's just like it's been marketed that we have to just, in order to get the physique we want, we have to punish and intensify and go through this like battle to get there. I just had this, by the way, there's another way to do this. You could do one workout a week or you could do one lift the day, five days a week. So there's two approaches to this. So one workout a week, five lifts and the

workout would take you about an hour or you could just do one lift the day. So whichever one works better for you, I'm actually finding a lot of people do better with the one lift the day, especially if they have a home totally, a home gym. I'll just have this conversation with my friend Justin. He's an ER doctor and he's got that lifestyle, right? So you know, ER doctors tend to like intensity and he's got that, he's got that mentality around a lot of things. And so I took him through a workout. I trained him.

And he was just shocked. He's like, you know, I always thought I had to like barely move the next day

“and beat myself up. I'm like, no dude, that's why you feel so burned. That's why it's hard for you”

to be consistent. That's why it's hard for you to see progress. And so I trained him appropriately. And he's like, I feel good. Like, that's how you're supposed to feel. And this, that was our first workout. Now you just wait because you know what's going to happen. I'm going to train him again this coming week. And we're going to do the same exercises. Yep. And he's going to see us add way to the barn. It's going to blow his mind. Yeah. So tell your and more energy. That's right.

And he's going to be like, I can't, how am I progressing? Because the exercise sends a signal. It's not the thing that gets, you're not building the muscle during the work. I just send a signal. But if you overdo it, which is easy to do, then there is no adaptation process. That's happening. And you can go really far with this approach. Plus, let's look at the other half of this, which is the real challenge is consistency anyway. So, you know, if you've already probably experienced this,

where you've just started, you really motivated to do a bunch and then stop and just this on

off of the thing, the person who does something consistently and never stops is always going to do better.

So that's the other part of this, too. Even if it's hard for you to believe what we're saying, you've already tried the other way and you know you failed because you stopped. So why don't you just do it this way anyway, because you're going to be more consistent? Well, yeah, it'd be interesting to see, like, long, long studies that were pulled out a year or two, the total volume over a year or two, because I wouldn't be surprised if they're going three months. Yeah, I'm going all right for six months.

Right. That's what I'm saying. Like you might, you might go real hard, but then the person who ends up just doing the super low volume one day a week or the two two a week. Right. Like at the end

person is to just committing to one or two days, over two years, it'd be interesting to see how different

“the volume actually is. You know, there's a reason why I think we saw such a huge response”

to maps 15. I don't think we'd seen anything like that since probably maps that a ball like maps aesthetic time. I mean, we had a big, we had a big push. There's a lot of people that were interested in maps aesthetic, but maps that a ball like as far as like the results and it blows people's mind because we really convinced a lot of body parts split people to try

full body routines out and I think it blew a lot of people's minds and it's always been the

flagship product and what we've written 25 or so programs. Yeah, since then and nothing I think has got as many people or as much feedback as maps 15 has and I think that has a lot to do and I wonder sometimes too like is that was that was that generally like a general rule forever or is it more because of kind of where we're at today? Like I brought this up in the podcast recently where we have this low level stress all day long. More so it feels like then we did just like to

we had more acute stress back in the days, right? I brought up like the you know, world war stuff and like crazy, you know, run for your live type of stress, but very slow pace kind of life

“if it wasn't something like that. I think part of it is in the direction you're going, part of it”

is people are just physically less resilient today because they're just we're just not active. Yeah, you go back 60 years and indated. 70 years, you know, since you were 12, you were physically laborious. Like things were physical. I don't care if you were a stay at home wife or a guy going out to work. Like you had to wash clothes by hand. You're doing these about you're moving all the time. So now you take the average, you know, 35 year old 40 year olds like I want to start working out.

What was your day normally look like? Well I wake up. Yeah. I get in the car. I drive to work. I sit at my desk all day. I come home, sit down, eat and I watch TV and go to bed. So you're going to go from that to three days a week, four days a week. Well not only that but the idea is more like sleep and gut prone. That's another one. Well and that's all going back to where I'm going, which is like the stress, the little stress stuff. I think that you have with phones and pandemic and all

reading and circadian really. The politics and the divide and like I mean and I know we've always

had that but it's never been front and center all day long for everybody. We've become addicted to these phones and so we have this front row seat to all this stress and drama all day while also being and less connected in real ways and less and we're it's and we're sedentary. So we're less physically capable. We're we're mentally and internally stressing ourselves out that it's got to be a recipe for not being able to handle a physical stimulus. It's not the same intensity levels we could

think about it. Think about this way. When we're in here when we come to work here and we're in this sound you know proof you know box with electric lights or whatever and we're here from let's say 9.30 to 5. Sometimes we don't walk out. Sometimes we eat here we go all day long. Yeah. I leave tired.

“Yeah. I leave tired and there's no way the signal is to sit and you know that that's what”

you're telling your body is to kind of like really keep your energy levels. Not only do I leave tired but then I can't sleep. Yeah. Then I can't sleep. So imagine if you did that every day or how you would feel. But you know by the way if you want like a good recipe for a consistent routine that will give you great results for a while we don't have to talk about diet because of course diets important. We're just talking about the workout part. Lift weights one or two days a week

full body and walk 8,000 steps a day. Done. You're done. Everybody listening right now unless you're already fit and fit in your fanatic antidote really. If everybody in society just did that one basic full body workout a week or two but even if we just did one and just made sure they walked 8,000 steps a day everybody would see significant consistent progress. Well especially if you pay that pair that with the only tip regarding nutrition is eating protein centric meals

first. Right. Eating protein whole food that whole food's protein first and like don't over call but don't don't count macros don't count count just do that and yeah you get a real. I would just have it this long way. Conversation on my cousin because he's he's been working out more consistently and we're talking he's like dude it's crazy he's like it's so he's like

I'm trying to get my body fat down to 15 percent I think he's at like 17 and a half or 18 percent but

he's he does your jet suit plus he lifts and he's like what should I do? I said what you have two

for your jet suit because your calories will be in a deficit. You'll be hungry. I said anytime you're

“if you're dropping a half percent to a percent a week you're going to feel hungry. I said or”

I said you could do this eat your body weight and protein eat only whole foods and what will happen over time is you'll get a body composition change. When your body wants to build you'll little more when your body's ready to burn body fat you'll eat a little less you don't need to

track anything. I said it'll take you longer to get to 15 percent but you're not going to notice

performance drops in jujitsu and I'm going to feel like you're dieting and we have this whole conversation about it and he's like it totally you know you think though because this is like we do get this advice a lot and this is thinking out loud right now because I brought up you guys more of the last podcast we recorded the kind of the epiphany I had with my family member that's taking a GLP1 and just I was so surprised on like how disconnected they were to like the response that they were

getting from food and so because of that do you think that people's relationship with food is so effed up yep that that's even though it's a simple piece of advice so hard it's still so it's so difficult probably the average Americans calories 70% of their calories come from processed foods yeah so you tell someone to only whole foods yeah radical change radical change

“but but by the way that's one of the only changes you need to make that's why I think even I think even”

I know I know that is better advice right because it's truly like the recipe for getting healthy pretty fast the easier step is just the protein thing it's like you're probably going to go out and door dash so just the your bodyweight process so at least eat your bodyweight and protein and and eat the protein first is probably the easier first step and then along the way do your best to move in the direction of it being whole food sure right sure so and that's kind of how

I've always I when I when I get tighten up my nutrition that's kind of the order right I always go

okay I know I'm always under eating protein go after that first I'm still door dashing

some of my meals or I'm still getting stuff that's processed but let's and in my head I'm scoring my even if I hit a perfect day of protein that's not a perfect score from it's not a perfect score

“until I get whole foods everything come all the protein comes from natural sources”

that's a ten-an-a-10 day and so I'm always striving to get that that way but I'm always focusing on hitting the protein and then trying to get better about the I bet you what you know would be helpful is if we like really advocated maybe we should do this really push like national you know meal prep day like hey everybody some days everybody go meal prep and grill your food that would make a big difference by the way do you guys see the offer that butcher boxes doing right now you can get

ground beef included in your been your thing for life for lifetime yeah if you sign up you know you pick your cuts or whatever what send your meats they'll throw in ground beef for free throw it in yeah for what yeah yeah the other option the other option is uh chicken breast for a

year uh the one you bring that out you I know you don't you're never on uh it's

threatening more it that's uh what I post a lot on Sunday's is meal prep day so I share well I share what I'm going to do like three times a week you can pretty much make anything so yes yeah yesterday like my go to thing one of my go to things that grill a lot yesterday didn't grill is in the big iron skill that I have I can fit three and a half to four pounds of ground beef in there that I want you all season yeah and for your size got for a guy like you the four days of food I saute

I do a whole onion I chop up a whole onion saute that in olive oil slow simmer so it takes 30-45 minutes to do that and then at the same time I do two big old baskets of mushrooms in ghee and garlic so yeah and you're going overboard that's good bro but it's delicious it's easy though because these are these are slow simmering yeah so you just put them on so that's put them on and then you cook a big thing right and then I got the crock I got the big thing a rice with six

cups of rice in there and I'm doing the meat and by and it's all done at once it takes the same amount of time to do all of those so it's easy to manage all of them and then I literally take the scooper and scoop the cup of rice out I do two of the the ground beef that makes it amazing the onions and the mushrooms and then the like I bring up the breakfast you know time it's like man you crack two or three eggs on the top of one of those breakfast so good so good for breakfast

and so funny so I was like I brought my son and his friends they're all teenagers teenage boys up you know with me and list appetite dude and so I was there without Courtney and

and there's all the cooking and so I'm like making a breakfast and we literally take one of those like

18 or I don't even know the biggest one of like eggs and we I literally used all of it all the bacon I had like four four bags of bacon and look all of that this is just one breakfast I was like I'm out to get a go for the stock today I could have 20 burgers at the same time and I'm like oh my God grease fire like I had to like shift them around like constantly moving them because like you know you let them they're drip in and I'm just like oh my god you know I just felt like I was in a factory or

something that's crazy I just forgot I remember when I was that age I was like like 15 here boy

“16 right 16 yeah 16 I think I was 15 right around that age and my dad and the summer would take us”

the would take me to work with him and every once in a while is free he would take us to you know Burger King or something like that bro I would order two giant meals there's a 15 year old boy and just and eat it all yeah I don't even know how I did that without the puking well and that's the thing is they're tenancy will then go to the junk food and the fast food and this is trying to stop with that and I'm like oh my God this requires a lot of grocery shopping it's so much did like

it's baffling yeah I gotta tell you guys this this weekend's so funny there's you guys know that bowling alley uh over there by the by the mall okay yeah yeah so they have an arcade in there and so my son uh if he if he gets so many days in a row of doing his this is my five-year-old of his evening routine by himself you know brush your teeth put under your pajamas put your clothes away

“do the whole thing and morning routine then he gets a star and if he gets so many stars and then”

I'll do something with him right so this prize was I'm gonna take you bowling because this what you want to do so we go bowling and then they have an arcade there and so we're playing the arcade and they have

this ninja turtles game and uh one of my favorite things to do in my son because we never play video

games unless we're at an arcade is I'll regardless of how much it costs all by a card of 50 bucks on it and we'll play a game till we win because he gets so pumped to win this game so we played ninja turtles beat the whole game you super sized yeah then we had a little bit of money left and he he's like oh let me see if I can win a prize for a doll yet has baby sister my three-year-old and like second time in he wins this it was super easy picks up the stuff he wins it it's like

it's a great thing brings it home she's like if you give my three-year-old a stuffy it's like you just I don't know say she won the lottery it's like so excited even though she's not into it two days later whatever I don't know what it is about stuffy she's like my big brother she's hugging and I'm so excited so she remembered that right so a week later my my son earned it again so I said all right what do you want to do is like let's just go play at the arcade so we're leaving and my daughter's

like oh can you get me a stuffy again now I wasn't thinking right because my wife was making a face but I wasn't paying attention so I'm like oh yeah we'll bring a stuffy and my wife's like what if you don't win I'm like now super easy like it was an easy game like I know we'll win again don't put that doubt in my mind bro we get there we win the video games we beat Ninja Turtles I'm like okay we got 10 bucks left on the card this is like three tries we'll win this thing

couldn't win the stuffy so I'm like oh no so I put $40 on the car you're like a hundred dollars and you're like a two dollar stuffy girl I put $40 on because I'm like oh winning you're gonna have many of that for something when we come back didn't win it so I'm like am I gonna have to go to the store I'm like I don't want to drive somewhere else so out of laziness I'm like I'll put it in the 15 bucks whenever I go like 55 bucks in for this piece of crap and stuffy stuffy did not win

we had to drive to drive to another store because I like if I go home without a stuffy yeah I live out dude so we went all the way to target water of stuffy came home so that we're eight dollar stuffy come on 65 bucks I was so proud of it shake the machine dude I was like what's happening I did with machine is like the claw one did you not see like somebody posted the hack to that there's a hack yeah there's a hack there's a real you did it multiple times and then it like

well what's the hover though I don't remember it's like I don't watch the video it's like the quantum quantum ecosystem there's a certain sequence you and then it has to be just like hovering at like a certain angle over it and then it comes down and grabs and pulls and it's like because you know that those those claw machines are like slot machines they will dig it's not your skill it'll dig take yes one of those it'll grab hard so every so often it'll do it right

“yeah yeah I can believe it I believe it though I mean you see how they rig all this I know”

we've well I've also experienced what you just said where Max and I first tried that's right I pulled

I'm like live loss of me times the time to win is coming up no dude every time I lost oh you

“so yeah you know talking about like gambling for something that's so overpaying to get yes”

claw machines are designed to be in a shot told you yeah yeah so it's like you can go in and probably also kind of all games are dude it's like a slum machine it's programmed to win except like after so many loss it's like the optical illusion with the ring on top of the those bottles yeah like it it barely fits and it looks like oh this is gonna easy you know but

the rig this is different because the claw machine is always gonna close but be loose so

looks like you barely missed yes yes but every once in a while depending on how you drive one of them it grabbed I've won and I've won and then we try to run it back and then it's like yeah wow make so much sense yeah and I thought I was like oh yeah and it's just like like oil stuff on those like dishes to make things slip off of them and dude it's like it's yeah it's the game I did I did not I mean if it makes so much sense that it is but it's like because you think it's your

technique so your technique it's the machines oh this is the one and then it goes in it grabs a tight and yeah so the key is to follow the kid who just dropped his $40 in there come behind the door so I lose the machine it's like slow machine yeah no that's so crazy and that one was there was they must have set that thing in one of the dude did you guys did you guys I had a similar like what am I doing right so did you get did I show you guys all the the baseball card box or

the basketball card boxes that I bought you know are you getting some of the unboxing stuff so yeah so my buddies are like hardcore into it right and so over the last like we're losing that them so listen I'm not I'm not gonna close you guys I'm gonna tell you how stupid I am

“I think of it right so okay I mean you know like like cards right so I click cards and jerseys”

and I have stuff like that typically what I do is I just go buy them yeah frame of put them as a nice this and I buy them I buy them or I go get the card I pay the retail price that it works currently at in value and they look good and so that's the thing right so now my buddies are like hardcore into the ripping so what what I did because they're into it this is me I'm such a sucker for my friends right because like this they're real we were in a golf I golf whatever

whatever it is that they're into I'm like I'm down to you know to hang out and I justify it is the all of us hang together so over the lot we haven't seen each other since just before Christmas

so it's been since November in fact we change our Christmas presents finally last last weekend

and is this because they can't do your your hobbies yes yes yes yes you guys want to go drive yeah it's I don't really understand I'm like all right so I'm the guy who has to do that right so

“I'm like that's fine right so I think it's exciting because I roll up with like”

3040 of those boxes right so I they I had been buying them since last year and these it's cool about these and I what I should have done is this so cards are gotten to the point where uh the the brand and card they make a run and then they shut them down right so uh all last year up until probably January if I was here I was every time I go to Target I'd see one I'd buy a box I'd buy a box by a box right and they're not cheap anymore they're like crazy I'll

expensive they're like 150 or 170 bucks for a box of stuff oh probably it's crazy what are you doing so so I so I'm so I'm so I'm okay this is hey so listen so listen so we're we're about to go and they're excited I'm coming I'm coming to town and I'm bringing these boxes for all of us to rip rip open and stuff like that and I get online because I've saved them I can turn around and flip all of them for double what I paid for so long as they're not open yeah so long

they're not open right away I could double up my money just holding just because I held them yeah because I held them I didn't open them and there's and so people crazy about that market crazy right so there's a part of me just like well shit I'd love to just do but I know it's about the experience open up with my buddies and so you guys I'll you guys are gonna freak out when I show you how I mean it took us you know we have there was five of us friends and I'm given out

all my card packages to open and it took us an hour and a half two hours to get through them to just open them right and go through and you know I got a lot of cards that are worth fifty bucks hundred bucks here and there and stuff like that I you and you're you're on the hunt for like one of the autographs or meet like rare numbered cards and I get one of them right it's

literally like the second to last package and it's this card right now is is retelling it like

two thousand dollars yeah it's a two thousand dollar card right that I pull and that almost covers the expensive all the all the shit and you of and all the cards we ripped this card has a scrape across the left hand corner which is so critten my buddies like dude it's so rigged that they do

do that that's what they put you open the brand new pack yes brand new and not as I mean we're talking

“about I went through thousands of cards it was the only one of those cards in that package you”

open weren't scratch just that one not just that one every card that we open thousand cards we probably went all of them just that one card just that one card that also was the most expensive most expensive card success yes and so right away that it's still it'll still be worth probably a couple hundred bucks even at the even like that but it takes it away from being at one of the perfect 10 cards and then when you do the math on like how much I spent to do all

us have I would have been better out I would have saved money going and just buying that card perfectly graded and everything solder box yeah yeah yeah yeah yeah so I'll do it but I mean we miss out on the experience of and the rush they know how much you love them dude they don't know they should they I hope they do because yeah like the business money me goes well that was actually smart play just buying those early hanging on to them till after the

seat towards the end of the season and then I could turn around and flipped and doubled my money right away so again Logan Paul still going hard with those Pokemon oh he's doing holy crap his are those things worth a lot I'm like he made millions off of the card yeah yeah really 10 something

“million I think he brought the record yeah he bought it for like two million sold for like 10”

some like that silly dude that's so wild so we it is I couldn't do that even if even if you told me like this is a great it's like it's can't do it and it's weird because it's like he's worth those money he's you know obviously he's doing the whole like WWE thing and all that but then that's

like a he's always advertising Pokemon cards like he's so into that it's like I wonder if him

because of the publicity around it and it's him actually also drunk of course of course he's a big interest yeah he can use your own security I'm sure well they're trying you know they're trying to convince me to do is the two of them is they they want me to back it and drive to one of these so so this is all the math on this is crazy out of words okay so this is how it makes you learn this is how this works okay so yeah these these then these live guys on like you know the

lives you know you know there's a penitentiary v's been telling me like live shopping is back like you see now it's like the next humongous what not into that and in the sports card market is like one of the hottest things and so what it does is exactly what I do is you buy all these boxes and then what you do is you go in these live chats we're 30 40 50 hundred people are in if you're really famous there's thousands of people in there but even if you're small time 30 50 people are in there

and then what you do every person that wants to be a part of the auction and that wants in to watch me open the cards watch me open you basically you you any up 20 bucks or 25 bucks and 25 bucks you randomly spend a thing and then you get a team out of the so there's 30 teams you get one of the teams and that's my team so I pick up basically I pay 20 bucks in any card that I open up that's that team you get that I ship it to you you get it so it's like gambling

where you're like interest and so and so and if it's one of the teams where there's hot players on that team that are worth the cards are worth more the auction will go up and so it's like and you and you learn so now no here do the math real quick okay so a box costs about 150 170 bucks for this you get 30 people in there each person pays $20 just to get a team not only that

but even if because there's the chance that all these cards get distributed and your team never

“even comes up you have everybody that ant and he's in is a $4.95 shipping fee that you have to”

pay because that guy's gonna ship you all those things and you you lose that no matter what whether you get a thing or not so everybody gets not nailed for five dollars here at least they have five times 30 that's 150 you're costs for the boxes currently done it's done and then everybody pays 20 dollars for a team you're you're possibly you yeah so they're they're let me guess they're telling you hey Adam you have an audience why don't you do this you should probably have this many people on there

okay yeah I listen I told them all the finance and I'll drive traffic to it if you guys do it I'm not gonna sit on there for you I'm gonna do a little star wars version of that just so we'll give you a wedgie dude if you do it but it's sorely that that didn't got me going because I'm like okay well that what I would do because they're into it it's like because that's part of it too you have to really no I don't there's lingo yeah I don't know the lingo I don't know the like all the

different I have to ask them like if I get a car my it's just a good one like it's not just a player there's like certain ones that are rare it's all creamy yeah yeah and so you know they that I give it to hollow a cracked eyes like there's all these crazy crazy names for all of it and so

into it I'm like hey I'll I'll finance it and you guys do it and I'll tell people hey my buddies

“are doing this to get you know the room full of 50 people I'm pretty sure I know I do because anytime”

I show cards I get DMs so there's obviously enough mine publicity that also collect cards I'm sure it's kind of oh yeah and so I'm like I can fill a room up with 30 people people that want to show you stuff but it's over there are there wives all happy about this oh oh my my wife is like cracking up she's like you guys are like you guys are hilarious and my buddies one of their wives are super reversed turned on well no my buddy my buddy's wife does not do an extension for him like

for me it's like my wife's never even seen me do this I have the discipline to buy those boxes

and forget about them forever it's more about when we get together and open it like and I get it there's a rush I mean after I'm I'm like come on come on yes and you're inside through them and you know and I get said they all that they look different so you can tell

“one like ones you have work loves you to get fingerprints on no but there's there's there's there's”

there's like okay like there's lingo there's a way to open them of course there's a way to look at them you know I'm saying and so if there's like it if there's a new guy in the group that's whoa whoa no what are you doing it so you slide you can rip all the clothes off yeah yeah exactly there's

like there's a way you do it so there's like the anticipation and it's all this culture that's

been created from this online phenomenon of shopping on whatnot and and these break with it called breakers that break these wow it's I I found out there's there's people that are paying for these silver cases of cards that are guaranteed to have high-end cards in it $11,000 yeah 11 for for 13 we're so close to a society collapse I watched surprisingly I watched a movie this weekend that was so good like it's how often do you guys watch a movie

that's actually good it's rare oh yeah so I didn't even hear about this movie last dude I like what I say yes so my wife and I like had nothing to do and I'm like you went with the movie she's like yeah is there anything good playing so I'm going through looking and nothing looks interesting but there's a sci-fi movie which I love sci-fi no matter what even bad sci-fi I enjoy I'm with you so I'm like maybe I'll convince her to watch this site it's called Hail Mary

and it's uh it is a sci-fi movie and I'm like uh and it's like show her and then I look at the rotten tomatoes it's like 94% so I'm like well that's a really good that's for a sci-fi it's real high really good rating is so she uh she gave him she's like what a fine you want to watch it I'll watch it with you bro that is it is a great movie now it's not it's definitely sci-fi but it's it's enduring it's actually of enduring touching well what's the premise you'll get this AI

driven or what's the no this guy I don't want to ruin it for you but and you can look up the ratings on a dog right now because it's like it broke records what it made the most money in a release of any non-sequel movie so they're looking around tomatoes or what is that right yeah that's right in tomatoes 95 96% bro project Hail Mary it's so good it was great it gets you like

I don't even Ryan Gosling is it yeah yeah so he it's so basically I don't want to give it away

there's this this phenomenon that's happening in space that uh scientists identified as uh it's that's it's slowly dimming the sun so they have to figure out how to solve this problem because if they don't in 30 years like earth is going to go extinct basically he's a science teacher but he's also this kind of expert on biology and he wrote this paper that peaked the interest of like the you know like the world leaders so they they I don't want to give it away but he ends up

going on this trip this basically suicide mission because like you're not going to be very Armageddon kind of contact but it's really endearing he he ends up meeting this like alien you know probe and then the alien itself is also trying to figure it out so they end up working together but it's like it's really good it was a really really good wow yeah it's just check it out I find it interesting when I look up this movie in rotten tomatoes there's another movie on the

side it says what to watch and now playing rad 42% rad it's out yeah I don't know but it just came up

“of my screen they do like a comeback I think it's the 40th or 50th that's something like that”

anniversary it's an anniversary that's out right now remember what it is it'd be probably 40 I think it's about right have you watched yeah in 1986 is when it was released have you guys well look at this it's hilarious so the critics gave it a 42% but the people like the general public

you guys have you guys tried watching a movie that what you loved as a kid I really have watched

“everyone's just twice in the last you have three years now is there anything about it where you're”

like oh that's kind of cheesy but I mean yeah it's got the music you know saying like and the slow the slow mo like you know let's sit yes yeah send me an angel and he's like they're at like a high school dance you know same it's like you know but it's great okay yeah like they back so hard to dance

and I remember it's amazing it oh I I would totally defend it oh yeah either you was great yeah

I think it's so yeah so it's it's very cheesy but also it's also great you know I'm saying if you were a kid who was in the BMX by expected that was huge back to him yeah I mean because thing of it this way like if you watch the you know four versus Ferrari somebody's good which is a great film also if you're into those cars and you know that storyline it's so great and that during that time like Harrow and Mongoose and you all were all coming up yeah yeah so if you know that like

“just forget all the story like you get to see those bikes yeah when you're a kid like that's what”

you're into and it's like the first representation that you got totally and that and that happened with a couple sports or hobbies or something like that we'll just pop up you're like oh yeah that's my thing it's so crazy too because we were doing crazy things on bikes with no helmets nothing we were just yeah we were jumping each other yeah yeah we were laid down I'm gonna jump over you I have photo I got landed on I have photos I have photos of some of the bottom of his tires

I've been jumping in I still have I have an old album like I had from a kid and it's like us and I'm wearing MC Hammer pants you don't say I remember one time we were up in the hills up in the foot hill San Jose and we were on our bikes and my cousin and I were like hey let's go straight down the hill let's see if we can do it and thankfully I was too chicken because I kind of went started going down but then I stopped and he's kept going start hitting hella bumps we came off the

seat and was writing the the the poles of the time dude okay at least we're part of the hole like downhill skateboarding like movement we're full you'd have these longboards and they're like fat and wide this before you could really do all these and all that is like when

the first is coming out and like we would bomb his faces we could and literally like once

time I was doing that with flip flops explain that dude I my feet were just shredded I had like road burn all over my knees like it's so funny because you still see the scars yeah you're kid doing that stuff dude that's so great yeah I pulled up some data and some stats on seed so we got I got a message from somebody on you know or we got a message about seed and essentially what they said was I've tried so many probiotics and seed was the one that really solved my gut issues what's

the difference why is seed so good and so I looked up some of the stuff and so here's a few reasons why seed is so different number one they have an outer and inner capsule the outer capsule protects it from moisture oxygen and acid while it feeds beneficial bacteria the inner capsule delivers the probiotics to the colon and they know this because they have this big digestive system simulator it simulates and so it actually helps you in acting right this is it nobody else has it they also use

active fluorescent units to count the to give you an accurate life cell count other companies use called CFO a CFU excuse me which is far less accurate they use 24 strains which are specific and have research benefits and the prebiotic that they use in there is non-fermented and low-fodemap so sometimes people will take a probiotic that has prebiotics in it but it makes them bloated like what's going on it's because the prebiotic they use is fermenting but seeds is not it's a live culture right it's

it's a life but you know what to put it in the fridge no because of the way they make the capsules it stays alive in the capsule which by the way the refrigerator ones it's funny so who was it I think was someone we interviewed from see they're like okay so it stays alive in the fridge then you put it in your body what do you think how you're using yeah oh yeah it's true on impact yeah so so with seed it's protected all the way until it gets to the colon and then that's

“where I just released and that's why it's so much so much better so anybody's wondering like”

like there's just like no they're a unit there can compare it's in a completely different universe from other probiotics you know you brought up uh sci-fi movies I watched last night a sci-fi movie on um I think it's Netflix what's the what's the guy's name from uh Guardians of the Galaxy the main guy Chris Pratt yeah Chris Pratt did you see that one hmm

it's the one where uh basically the um the judicial judicial system is all done AI

judge's dread kind of fuel or no it's actually it was uh in Katrina was really reluctant because

she's so not uh you know sci-fi at all but it was actually done really well uh like that that was the most sci-fi part about it was that it was like there's the AI would decide whether you're your guilty or not guilty and it uses this the huge database of all the cameras and type

“of it so it gets scour all that and it like the way it works is if um the only way you get in this”

like execution like chair is if you're already a 90 something percent already guilty before that and then you have an hour and a half to prove your to prove your case to bring to yeah so it's like so it's it and he he the movie starts off and he's he's the one who was a part of creating it and he's in it and he like wakes up and he's in the in the chair and he's like has no idea and then he has to like get him in so it's got a it's got a good storyline to it uh it's an interesting

for us yeah kind of minority report at yeah very much so like that uh that's why I loved my memory but it was good yeah it was uh it was surprisingly good I didn't I didn't have high expectations for it but I thought it was an interesting plot and storyline to it and also something that I'm sure

“that we've considered you know oh I'm sure yeah they're probably working on that yeah exactly just”

got to get us to the point where we hate uh establishment so much we're ready to take on an adopt yeah they're getting there well that's the process that or what they what the way they kind of present it the way it opens up it's like a big commercial for that the what they forget what they call it uh forget the name of what they they call the system or whatever like that fairness but it's because of how much uh homelessness and crime is kind of overwritten all the cities and it's just like so

it's so they're answered to clean it yeah yeah it was very answered to reduce it and then all the statistics on how it reduced it so yeah I thought it was uh pretty good for a sci-fi film that I went into it going like oh I don't think I would we would like this and even Katrina enjoyed it so I like Chris Pratt so it was a it was a good one element is an electric light powder you add it to your water there's no sweeteners like artificial sweeteners no sugar and it's got a thousand

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lmnt.com/mindpump that link will get you a free sample pack of the most popular drink mix flavors with any purchase back to the show our first callers David from Maine what's up David hey it's going on David hey guys that's a good one good how you doing man how are you doing well do you got for us how can we help you yeah um I just wanted to first just want to say thank you you guys have really helped me change my life um I followed your health and fitness advice for

almost five years um I was hoping that you guys would be able to give me some direction for apparently where I am in my fitness situation if that's okay yep yeah we're right now we're looking up to you so um in my email um just to give you guys some context of just to show you where I started and where I am now um I want to just to show you guys that so you can see where I was starting um and it was a it's a big step for me to reach out to you guys and just to share to share

those photos of where I started and currently where I am um before I get into my question I just wanted to give you a quick background um my goals are that I want to be healthy strong confident fit and most importantly I want to be a good role model for my kids um for context I'm 36 years old I'm married um we have two kids who are nine and six um six foot one and I currently weigh two hundred ten pounds uh I'm an auditor and I work remotely uh I walk about seven thousand eight thousand

steps a day um I've been overweight my whole life and growing up um I was always the heaviest

kid in class um at my heaviest I was close to 300 pounds um and that was you going up through middle school and high school um I was very self conscious about my weight and it definitely affected my confidence and how I approached life at a young age um my senior year in high school I met a

were uh very inconsistent and I stayed in between 240 and 250 pounds range for years um I would

“exercise here and there but it was mostly just trying to get a sweat and burn calories rather”

than following any real program and to build strengths um around 2021 I found your podcast and started listening to the show and it really changed my perspective on fitness and taught me the right way to lose weight and uh build muscle and get stronger rather than thinking of exercise just as uh burning calories since I started listening I've purchased and run several of your programs anabolic performance aesthetic power lift symmetry and 15 I've consistently been applying your advice

and uh about strength trading uh eating mostly whole foods prioritizing protein and staying active when I first started listening I was around 240 pounds and um after running your guys' programs I was able to get myself down to my lowest weight since middle school with 222 pounds when I was 222 pounds I was eating about 2,800 calories and just finished power lift since then I've ran anabolic symmetry aesthetic and power lift um and I'm currently up to 3500 calories

in a way 210 pounds um for the past six months I feel like I haven't seen any progress in the mirror and I still struggle with being self conscious especially around my midsection my stomach even with the progress I've made I still see the overweight guy in the mirror and can't

bring myself to take the shirt off at the swimming pool um here's what my routine typically

looks like uh I wake up at three o'clock in the morning I go to the gym I run my maps workout I walk on the treadmill afterwards if time allows I'm home by six get the kids ready for school and take them to school um and then the afternoon's our school pickups homework dinner kid sports

“and family time and I'm in bed by 830 and honestly I love food and feel like I could eat more”

than I currently do but I have a mental block about pushing calories above where I am because I'm afraid of my scale weight going higher than it currently is and gain fat and going back to uh going backwards if you guys were coaching somebody like me what direction would you push me in should I do bloodwork through a veto ballot uh consider TRT peptides GOP wants other supplements or nothing at all uh do I need to push calories get comfortable gaining weight to build muscle

do I need to track calories more closely or macros more closely I have struggled with this in the past and um is my issue programming nutrition or mindset I just want to be the best husband and father I can be and I want to have a healthy relationship with health and fitness and I just don't want to pass on my own insecurities onto my kids David a lot of this just so you know is mental because where I just dug just now pull up your photos

and you look incredible bro yeah listen you look great so so you've done a great job yeah but I got good and bad news for you which one you want to hear first

always start with the bad yeah it's all in your head yep yep you want to hear the good news

yeah it's all in your head it's all in your head dude yeah I just want to 100% in your head I mean I'm looking at I'm looking at your photos right now and you look incredible bro you're doing great you killed it yeah you're one yeah it's over and here and uh here here here's a thing uh it'll it'll just now it's just it's just time it just will keep getting a little bit better a little bit better your body will tighten up tighten up tighten up over time like but where

you have obviously got yourself in a very good place calorie wise your programming is good you look incredible dude you're good dude you look really good you're good you're good it's it's it's so in your head it's not even funny yeah and uh and that's like to put it differently you're tripping like what with what you're saying right now it's so uh mental and so there is a way to get out of that okay and it's not programming and it's not diet you're doing all the stuff right

“I will say you probably can get a little more sleep I think going about a 30 and waking up at”

three doesn't give you enough sleep you're you're you probably need at least a half an hour or 45 minutes longer there's also value in getting your blood work so you can see your panels I think there's value in that picture but I do think you need you need at least seven to seven and a half

I would say you could add other than that you're doing great here's how you move out of this being in

your head uh stop looking at yourself in the mirror and and and critiquing yourself just stop doing that you have placed your focus on your performance and your strength and stop the taking your

“shirt off looking at yourself finding the areas you need to focus on and what needs to come off”

and strong yeah dude because you're so you're the way you see yourself is so skewed that that's really what the issue is in the challenge you're you're what 3500 calories is that what you said yeah 3500 calories not like counting like any like butter not even counting that stuff you're bro you're you're killing it you're you're in a good place you're in a really good place you're eating a good amount of calories you're you're you're probably strong you look like you got good muscle

yeah you're great dude yeah yeah it's just it's just this point it's just it's time

consistently being this guy yeah and you're your your your skin will continue to tighten up you'll continue to feel better but where you're at right now have you had a body fat test that but your body fat test really good I threw it into GPT and it said I was somewhere between like 13 and 15 yeah yeah yeah yeah you're leaner than me right now what do you want to go

“yeah I tell you what like so here's the thing here's what might help you because you definitely”

should need to stop studying yourself in the mirror don't take selfies don't stand sideways don't do the whole thing we're trying to pick yourself apart just stop all that and really focus on enjoying the workouts just just just focus on the fun of doing it and you be consistent and I think that'll take you away slowly from the way that you're viewing yourself I mean is it is it is it overall everything or do you just feel like you have a little bit of loose skin that's bothering you

I just have that loose skin like I feel like um down there and like the very low stomach I just whenever I walk by mirror or I just I see a reflection I just like hone in like right on that part I can shake like I'm shaking that's why I prefer focus bro yeah you're way high prefer so it's so funny because when when it's just dug pulled it up I want holy shit

I mean you you look amazing because I see all of you right away and all when I see all of you I go

holy shit and I'm like what is this guy and then yeah you could see that you have a little bit of

“loose skin because you lost a ton of weight and I'm like that's what you must go right to and think”

oh my god this nothing dude is nothing it's literally nothing no yeah you're you're you're you're hyper focused on one part of yourself which is now become all of you and so you you need to just like if you find yourself focused just look somewhere else release it and yeah just enjoy the workouts dude I bet your wife thinks you look amazing who's your wife say she told tells me not to flex yeah I think yeah but you know I'm sure you're like you're thinking yourself like what do you

know right but she's bright your wife's right yeah just just stop looking at yourself bro seriously yeah it'll it'll help you a lot and just keep moving just keep doing what you're doing you got to get about you have good good steps you're you're obviously going to fall in good programming you're dude you're you're lean you're you're you're really good place gotta enjoy it yeah I'm not fun dude and we're and just know too like how how long have we been on this journey

how long has it been now like consistent 21 okay yeah yeah just keep going dude just keep going and doing your thing the way you are and it'll just slowly over time continue to get better and better and better but where you're at is a as a perfect place you really are and trying to push beyond that is is is going to send you in bad areas not good areas yeah you could go get blood work done I wouldn't mind I mean you're you're getting old enough to where I like to see that

as a coach but I don't I don't see any problems the one the one thing you could do is get another 30 45 minutes asleep that's yeah yeah if you could make that happen you'll discover better yeah you'll get stronger which is also why I want to see his blood work because if you if he's got low low at he at all it'd be because he's not sleeping very well and just I want to see either that's out and then watch when you improve sleep and then watch out that but I mean I'm good picking here

I mean we are good pick how's your strength David tell me your look yeah it's good for deadlift last time last year I checked I was 405 for deadlift and then squad I was 315 and then 1225 yeah David get out of here we're dead talking wait see my time you're doing great yeah yeah stop don't it's all bro listen it's all all in your head yeah so what you got to do is get out of your head yeah yeah just stop stop focusing on that stuff don't believe yourself when

you have those thoughts enjoy the workouts bro are you are you are you like are you hyper tracking like your foods are there you over are you do you way measure everything or you just kind of guess to meeting where you're at over the summer I really I tracked every meal for a good

eat I like I know in my head what the 300 grams of say oatmeal is or you're doing everything

great you are yeah everything yeah I just just they consistent and just start loving it bro just start having fun with it don't focus on how you look in the mirror and do the courageous thing next time you go to the pool take your shirt off take your shirt off and have fun with your kids you're fine dude yeah you are you are dude you're doing good what's it yeah I wouldn't want you to change from the put place you're out you're such a you're such a good balance of you're going

“to keep improving yeah that's what it's just at this point it's just time you know you think about”

you you are you are overweight a lot longer than you were jacked you're jacked now but you were overweight a lot longer than you were jacked give yourself some time to be jacked as long as you were

overweight and you'll get used to and I'll just keep getting better and better do okay awesome guys thank

what you're doing programming and and movement and diet wise is such a good place what did you think we were gonna say yeah just curious honestly I thought you guys were gonna say go to like a 15 style workout well you're doing great dude maybe his sleep I mean yeah like I said you could do a little better sleep do you do you have like a or ring or anything like that do you track sleep do you have any idea what your sweet quality quality looks like no my kids don't sleep

yeah you try listen listen if you don't have mass 15 I'll send it to you so you could test it out and you'll know it's better well you have mass 15 I'll send you one of the other mass which mass 15 do you not have I mean worth experimenting okay if you go invest anything go get yourself a go get yourself an or ring so you can kind of track and pay attention to your sleep and just and just kind of monitor it but you'll know if mass 15 style training is better because

it just gets wrong sure but this will give you objective data if you're gonna go spend money or do anything like some of the stuff you ask us go get yourself like a ring that will track your sleep and pay attention when you reduce to a mass 15 program does it improve pay attention if you get to bed a little bit earlier or sleep in a little and I'll give you some good news dude usually a guy like you or someone like you who has a skewed body image what I would typically see as

under eating also now what you've done really well is you didn't do that you're actually feeding

“yourself yeah that's why he's so good so typically a guy like you comes on and I hear those what”

you're saying and then I look at their food and I go oh you got it you got to bump your calories

it's almost what I always got to say but you're eating and you're doing everything right dude yeah

so yeah just it's literally just stop hyper focusing on because here's a deal I don't care how jacked and ripped you get if you want you'll find something you'll still see yourself always you'll still see always them you know the most insecure people are the people that get up on stage and have the best bodies in the world those are the most insecure people it's what drove them to that and they'll still pick them and they're still not happy yeah I'll hung out with them all the time

it's like that's so it's not a it's not a body fat percentage or thing you need to do it's all in your head yeah you you got to learn to to love yourself and and everybody the way everybody else sees you and it'll be a better and that and so that takes time so it takes time and you're you're doing great just as total success or yeah the only place I see for the optimization is possibly sleep and that's why I'm I'm a fan of going and getting a ring and tracking and seeing if if that's if you're

deprived there and can you try something if you get more sleep you just start to feel stronger yeah yeah other than that did your your kicking ass bill awesome that's awesome great thank you guys if you guys have time for one more question guys give a question sure sure yeah so with some of like you know between anabolic and power lift there's some like off days could I replace those with

“doing more like core work or with that push it too far I mean if you want to I don't think you need”

to grow I mean just what I'm looking at right now I think you're in a nice place I think doing more isn't going to get you any better results okay so then they'll use the stage just fall the program strictly as it ends well with that for for that purpose totally what do you think about given him six pack abs and running that with a map 15 program so built to like have you have you like really try to build your abs like lifting heavy and build them yeah my last um uh aesthetic

session you find my focus sessions where abs and oblique you're yeah you're doing good fine you're fine you're fine you're fine you're fine you're fine you're fine you're fine you're good yeah more than fine you're doing great yeah yeah I just follow the programs that's all working for you yeah don't don't try to add more over do it you're you're killing it if you're gonna continue progressing even though you're doing great right yeah yeah it's really just patience at this point okay awesome thank you

love your advice and um just the way that you cut through all the fitness industry bull crab that's

out there and just tell us how it is I really appreciate that you got that help me a lot thank you dude and show this video to your wife yeah yeah yeah yeah yeah yeah yeah you look like a great work bro alright thanks guys thank you he's doing that's uh so again the reason why I said good in bad news because good news is like a phone your head meaning like you said it right bad news is that's hard yeah because listen people watching right now by the way people watching really easy to judge

someone like him because you but you probably do this yourself in some way shape everybody guys everybody has a spot a thing a muscle so easy to see in someone else right I look at his picture

like I'm talking about it so but then you like we do it to ourselves yeah but man that's that mess

you up dude cuz here you got a guy who went from oh oh beast his whole life to fit strong healthy eating 35 probably no more than 3500 calories he says I don't I don't even add up butter and so he's probably close to 4000 calories yeah he's got a great metabolism he's doing a good 210 pounds around 13% body fat questioning everything he's like you're doing a good job bro you're doing better it's calling us I really felt like we're his

conscience but the camera angle I felt like we were on the toilet yeah yeah I couldn't get over it it's like looking up our next caller is Samantha from Texas Samantha is Samantha hello oh my gosh this so cool it's like I'm in the studio thank you all yeah thanks so much for answering and taking my question and thanks so much for all the content that y'all put out I'm surprised

“I'll have it run out of stuff to say honestly um kidding you have sal but I'm gonna go ahead”

and read my question so I don't miss any main points so I've been lifting consistently and focusing on progressive overload my strength's been going up I feel smaller overall but it's like I've kept my same shape and just kind of like shrunk so I think that I'm re-comping I can see more muscle definition and I've flex but at rest I'm still like a little bit softer than I expected I generally center my meals around protein but I don't track strict macros and my consistency

does kind of very weak to weak outside of lifting and like working out I'm fairly sedentary I do it from home and so I'm just kind of wondering the feeling I'm feeling is almost like I'm super strong but then there's like a outside layer of me so I'm just wondering if that's a normal feeling during the body recomposition phase or if I just need to adjust something like calorie intake do like a mini cut or maybe just like tighten up nutrition or maybe even just move a little bit more yes that's

very normal do we have any more information as far as steps calories are we tracking anything I did track out of curiosity the other week and I'd say I'm around like 18 19 calories for the week I will say I did notice whenever I did track my protein is kind of wonky some days yeah and I kind of lead with carbs outside of that like stresses pretty high I do try to pry it towards my sleep because that right there is kind of crazy too

“and for steps if I'm getting out I try to do a walk at lunch but with my schedule it's honestly”

so busy and stressful so I'd say like maybe average like five okay steps so there's a theme

that's that's coming across with it so first off it is normal to question you know how well

you're progressing when you're on a fitness journey actually I want to know how long have you been doing this I'd say consistently I've been at athletic like my whole life but I did dial things up I'd say within the last two years I was I'm five seven I was 195 a good amount of body fat on me and then now I'm 175 and I did lose somebody fat there so I from the past few years I can definitely see a difference in like pictures the way close fits stuff like that good so it sounds like you've been

progressing the theme that I keep hearing is consistency so it sounds to me and correct me if I'm wrong that you'll have like consistent stretches and then less consistent stretches both with diet

“and exercise and activity and even maybe stress management so I think with someone like you just”

because that sounds like that's the theme is to focus on consistency one step at a time not all at once in other words we don't want to do because it's just kind of a feeling strategy it's to be like I'm okay I'm going to be consistent with everything and then in the end of falling off it's to protein I so let's pick one thing and say okay everything else is going to be the way it's been but this one thing I'm going to

it could be hitting your protein targets or avoiding heavily processed food pick out one thing and be very consistent once it feels habitual like it's not like something you need to focus on anymore

“than bad one more thing if you let's the key to long-term consistency if you let me choose I'd say”

protein I think protein will naturally keep your calories in check so there's also not an inconsistency around the fluctuation of the down it's also going to serve you if you're being if you're lifting even if you're not the most consistent lifter but you live you know some weeks you hit three or four times other weeks you hit one or two but you're consistently lifting overall hitting your protein intake you'll see muscle building benefits from that the three the three places we

could look is one is where Adam said hit your protein targets eat it first another one would be to

consistently get your steps maybe to 7,000 a day another one would be to not miss a workout of those three and I'm sure there's more you can think of but of those three which one seems the most realistic not the best one but the most realistic for you to be consistent with honestly it'd probably be protein but I'll I'll have to track again because if I don't I'm I'm pretty under okay that's right and just just then start there just track your protein you said you were

one 75 I think one 50 a day is a great target perfect okay cool that's actually a lot easier yeah so you're gonna go one 50 you're gonna go 50 breakfast lunch and dinner or you know 30 30 30 plus a shake or something like that eat it first don't eat the carbs first eat it first and

that handles rest and see if you do that super consistently which is gonna be a struggle but once you

get to the point where it's like this is like no problem then then the next one would be maybe steps or something like that but that's it that'll be that's the path towards consistency across the board are you following any one of our mass programs so that was actually gonna be my next point because like you said you don't want to just add all these things in because you're gonna fall off well that was me I did get muscle mommy and I want to say I forgot which other one I got but that's

whenever I was so determined I was gonna do all these things right no that's not what happened um so right now I guess in in the gym at least I'm consistent maybe like three or four days yeah on average and so um and by the time I get in there I'm doing maybe two to three exercises but I'm really focusing on like lifting and form and just being there for like my mental too um so would with dabbing said like I really haven't jumped into either of those but with my the struggle that

consistency do you all think that maybe like a map 15 would be better for me that's a great it's a great program for consistency because it's a little bit better is your gym convenient I mean no not really it's kind of it's a struggle but it's so overcrowded so okay I do have to get there like in the morning but of course that means I have to dial and sleep stuff like that but I mean I could maybe like I usually have to modify something well okay

“so that's why I see that do you have anything at home like a suspension trainer or something like”

the dumbbells I actually prefer like I do have some uh I wouldn't have any place for subs suspension or whatever it is but I do have dumbbells and I can definitely get some other ones by me too. Based on what I'm hearing I would prefer like a map set of ballic and even if she doesn't get all three days and she wanted to two days of full body working out. Is that worth better for you? Like that's only three days a week lifting or two and even if you do only

do two the way it's designed it's full body it's not like you're missing anything right so it's like you could literally oh only got two days that week but you got two full body of and a ballic with hitting your protein intake I feel confident we're gonna see good progress from that and then good weeks you're hitting it all three days a week. Okay so if I start there and I do let's just say if I get in the time in the gym two days a week like what if I want to just like go walk you

know for my mental health after work. That's right. Yes I can do that. Oh yeah oh yeah walk is much as you want. Yeah I think what the sales point is I listen if you start walking more too that's great but it's like the main thing right now and if everything we're gonna give you

“anabolic so you have that that's what you follow the goal is to get there two or three times a week”

okay but if you fall short of that as long as you get in there for the week I think you're gonna be okay we're gonna be fine there but really focus on the protein like let like let that be the

cornerstone of I'm gonna be because I'm never gonna miss 150 you know I'm gonna hit 150 all time

focusing on that will manage the calories really nice and put you were supposed to be even if you only hit anabolic once or twice a week you're gonna build muscle on that that's kind of possibly movie and then hey if you also got time to do more steps that would be great like that's kind of the thought process but focus on the protein first that becomes the first thing that you don't miss okay cool that's simple fine helps all right well that's awesome thank you so much guys

all right thank you thank you yeah I think you're you know everybody has their challenge but

there's like there's like little and and just and listen over the course of a year she can look

“back in pictures and say have I've improved which is better than it was yeah but if you want to”

accelerate that process it's it's it's time to tighten up something and the mistake I think a lot of people made and what you pointed out right away it was just like there's a theme of inconsistency everywhere let's not try and be consistent everywhere let's pick the thing that will move the needle or that you can commit to the most and protein is gonna be great for and then like with man and a ball that's why I can't a ball like is for her because I like to ask her if you do what's

convenient because if it's not convenient you driving over there every now oh if she if she had a home gym I'd say massive team all day all day long that would be the better thing getting there just due to that will be easy but it sounded like it's not convenient and so it sounds like she has some days which didn't get good sleep and she doesn't get to the gym and so it's like shit if she just

“hit and a ball of once or twice a week she's going to see what's going to happen next color is”

Marisol from ill Illinois how you doing thank you for having me on I'm really excited to speak to you guys thank you I listen to you guys daily since like before covid um so it's like we'll see

into the brothers I didn't I never had but um so I'm gonna just read my question um and give a little

bit of context um let's let me find it so um so hi my I love your shy ability to you guys since 2020 I have a like a part two question the first one is I'm currently following maps and the ballic and I'm doing the two or three day version when I'm able to um I'm currently in phase two and I have been trying to rest for about a minute in between sets um but I feel like lately I've been out of breath in a minute it's not enough um is the program still effective if I rest more than

one minute during phase two or um is there another program I should be following right now it's more um keep going because it's more like yeah okay yeah I will mention I am currently 14 weeks pregnant I have been

feeling um tired nauseous fatigue and sometimes just not really motivated to go to the gym

but I would still like to complete um to keep my strength and mobility um and I go backwards um I would like to maintain overall a good physique during pregnancy um and just be healthy um I'm currently about um 33% body fat I'm five three um I am married I work a full-time job um I do have a daughter already who's about to turn to um and then I have been consistently string training for about four years now um I do have a history of yo-yo dieting um and doing like hit interval training um I'm

not counting calories right now I just feel like it's really overwhelming and a lot to to track um but I do uh track for protein trying to aim for about 120 grams I'm lucky if I do that um but I really appreciate your suggestions and anything you tell me I'm gonna do I do drink element um pre-teen and fiber daily um so I would love to hear from the team so so pretty and open I would still say the same thing which is rest for sure yeah what you're

wait wait wait wait wait you can let's grade about maps and a ballach is it's a strength building program and the the longer the rest you what what you can only do wrong in that in the in the rest department on maps and a ballach is a rest too short if you rest it three minutes five minutes between sets I don't care so that's total and you absolutely and then the fact that you're pregnant also is another reason why that's exactly up though because you said you're also feeling nauseous, extra tired so which is totally

normal during pregnancy and you got it you got it yeah and you got like a one and a half year old at home yeah yep your program right now is is starter not maps at a ballach might be a two and 10s

“I think maps starter are better you're not trying to progress at all you're just trying to maintain”

and stay healthy or 15 totally listen to your body uh and and post partum uh when you're cleared it's gonna be a map starter again but that's your program and it's gonna feel like you're not doing a lot but that's kind of the point how long the maintenance load right now how long have you been consistently following maps in a ballach like what how long have you been for a while actually actually after I had my daughter I started going straight into maps in a ballach

and just doing really really lightweight um and I've been doing that ever since so I had my daughter back and like April of 2024 and I started doing going to the gym like end of May now I'm assuming the reason why is because earlier you said uh you try to do the two or three days week when you're

allows me to go to the gym like one day during the week and two um Saturday and Sunday for sure

“okay starter is the one that's your program that's it get in starter live in starter you're”

also gonna do it post-partum and then after probably following it for a couple rounds post-partum then you can go pre-phase in maps on a ballach but but you'll feel better in maps are also to the uh respirates let yourself rest yeah who cares what yeah let yourself you if you got the

rest yeah yeah I fact I would always rather see I would always rather see you uh get an extra

minute to two minutes rest and us lift five more pounds heavier than you do like be your heart racing and feeling a little nauseous and like oh like yeah I don't want that like I don't usually with a map set of ballach I've really had to um scale back on the way um just because I'm out of breath and so yeah I want the opposite I want the opposite I want you to catch your breath completely and then lift heavier weight than the other way around so rest give yourself that rest

but that heart rate come all the way back down feel good and then go grab the five pounds heavier instead you know that's that I just I really enjoy the maps in a ballach just because it's just really easy movements um just straight to the point and then I'm able to get to the gym two to three times a week you know so I've been so busy for that yeah stars good for that perfect yeah okay um so it's good I also have maps mommy which I love too and then I I did performance

as well so great job yeah yeah I guess but the another question or small question I had is what and I know I'm not really finally like I don't have specific goals right now just trying to get you know um through this phase um well is there anything I should be looking for or anything I can focus on just to kind of keep me motivated I mean honestly it's just gonna be about feeling good healthy fed healthy just that that's the biggest win right now for us your body's doing you're

you are right now bodybuilding yeah you're building a body and you're doing a lot of work right now a lot so yeah so you just kind of take care yourself that's it you're not trying to go crazy you're chasing anything or push anything crazy you're just showing up going through the movements feeling good listen to your body and preparing for for baby if that's right if what you're doing is so good the the greater percentage of people are laid up on on the couch and resting and not eating

healthy and not like you you eating your fed stay fed eating nutritious food do the movements

“rest like you need to rest yeah that's that those are all the good and how you feel is what”

on the feedback I want I'm not looking at your body I'm not asking I don't care for it we're not we're not trying to hit PR's this is feel good feel good feel strong feel mobile feel healthy feel rested that's what we want that's why we want to feel it now yeah sounds good so it's starter like a three day yep it's a three day oh okay yeah we're gonna send it over to you okay that's

amazing thank you so much I appreciate you guys so much um like I said I just replaced all my music

and I've just been listening to you guys daily my husband's fed up I'm like what's the long time mum pump guys again and then you're doing them over there family and friends about you guys too song have you have you checked out our muscle mommy group before I've looked into it again I just didn't know if I could commit to something you know while being pregnant I'm like is it even you know worth me doing right now yeah I'm gonna have dogs send you seven days free

“in there so you can just check it out uh I think it's incredibly vital we have a lot of moms in there”

so that's that have been pregnant that have that are lifting lifting while pregnant before pregnancy after pregnancy you got the calls with Karen every week as a trainer who's helping coach people through so I'll have ducks and you a link for seven days free so you can just kind of poke around in there and check it out and if it's something you want to do I think you get a lot of value from it yeah that sounds great I would love to yeah that's great I really appreciate

your guys' like information and it's really insightful all four of you guys when you guys start discussing different topics I'm like oh I see his version his point and I see his too and I have like no sides where you know like who's right who's wrong you like everybody yeah I love you guys I don't have a favorite that's for sure thank you congratulations on the new days yeah you switch you so much I really appreciate it again and I love I want to say

too that I love the our place pots and pants and they're amazing right they are the best

in killer products yeah I got like a set where it came with like two frying pans and like the two

we'll send that over to you yeah for sure sounds great thank you again bye bye

“yeah well make strength training strength training is the rest periods everybody yeah”

it's without the rest periods it's not strength training yeah people think it's the weight so the resistance it's hard to understand the rest that makes the strength that makes it

strength training yeah do the blueprints recommend one minute and face to it's third their

suggestions but what we need to do is it says at least one minute at least that's like minimum not like just one minute but here's a deal like you said it well you said it perfectly out of the only way you mess up the rest periods for strength training as you make them too short yeah I see only way yeah you rest for seven minutes between said to if you really want to yeah yeah it's not going you can only go too short that's right and and it's like and for sure if it is to a point

“where you're you feel like i'm trying to catch my breath that's what's limiting my weight”

you're you're losing out on potential gains by resting more and then lifting heavier weight

our next caller is Amelia from New York how many of you how are you how are you so thank you for

allowing me to talk to you and i'll just get right into it i have been lifting for almost 20 years and eating no no unfortunately completely wrong completely wrong i had no idea why the needle was not moving until i found your broadcast your podcast was like oh i didn't know anything about rest i didn't know anything about you're not supposed to lift strength training and cardio i didn't know i was over training i didn't know i ate wrong i didn't

know anything about protein thank god for you guys i need to say that thank god for you guys so my goal is that i am currently 206 i want to be 170 but i want to look like a 150 because my body type i don't know duck shared it with you skinny just would not work for me i need to be proportioned i want to look good you know so i don't know if i can hardly hear you but um so i've been eating 150 grams of protein if i understand this correctly you're supposed to eat the

amount you want to be technically i want to be 170 but that's a lot one for these good one for these good number for you and i hit that number regularly oh very good yes okay every day i don't care what it is i make sure i hit it okay so um what i need from you guys is um i might be over training because i do two full days of strength training i rest for three minutes and the whole thing i don't sweat not really i mean it's it's good it's comfortable i do it twice a week and that's usually

sadio sundae or wednesday or thursday i my job requires me to walk all the time so i get 30 minutes easy and on sundae i spend because i like it and i do that for 30 minutes but of course what you tell me if you tell me to stop doing something i will do it because i really want to move the needle i feel that i'm stuck and i did share with dog that when i i went from 198 to 206 but my muscle went up and my fat went down so i know i'm doing something right i'm trying because of

you guys i'm trying you don't understand i'm trying so i i need help to move the needle i wanted to go down what was a time period in which you you did that when you you tested the the body felt like that and you you got those results it was a year because they had a fair here and they had that machine i got on it was 198 and then they had it a couple of weeks ago but maybe right before i said i shared with dog and that's when i saw there was a difference but i also see the difference

in my body i used to be really really you can't see but my arms were really big yeah then they're not now and so i i and i had bad bodies this perfect but i still i see something i see

“didn't my clothes i think but it's not enough and every time i see my physician i'm like”

god ofologist i quit the good god lose weight you got to lose weight so i want to trick them i want to look healthy i want to look healthy but i i want a you know decent figure for my size yeah so uh you busy so what do you do for work okay we're kind of uh are you physical labor are you moving a lot of steps so what are you doing all day long i'm a manager i'm a manager

and so it requires me to oversee a lot of things and making sure things are so i'm always on my

foot okay always always i yes i get to sit because i have to so i'm finished for this stuff but i save 30 minutes easily up i can say maybe four hours i'm on my foot okay and you said

and you feel good if you're strong if you're healthy i do i still have three pounds i have one of those thin things now i have the terrace to get stronger yeah very good i'm loving it i don't and now with the nutrition you're hitting the protein you're eating it first is as your diet whole food i'm not eating it first is that really important to eat if you eat it first it'll it'll help manage the carbs in the fats and the other foods that you're having with it just an

ease it's a it's a smarter way to eat and it'll it'll naturally bring your calories to

put with it it's it's always magic it out works it helps us to tidy so when you do that let's say

you make yourself a meal you eat the protein first you're like you know i could leave some of

“this food then go ahead and leave it don't think to yourself that you have to finish it is your”

diet in whole food is it based whole food or do you find yourself eating processed foods i'm working towards that yeah um i'm i'm working towards that yeah what if i'm always on the run i do have Jenny Craig and i use it for breakfast alone and i drink protein shakes in the morning because i don't really like to chew i just want to drink and keep going but i know i need to change these bad habits well i'll tell you what you're doing well but you want to make

if you want to do something that'll that'll that'll really a cause some change it's really simple

start prepping your food and eat whole natural foods only eat the protein first that's it

undo anything else and what'll happen when you do that and eat until you satisfy don't you know don't don't don't eat until you're stuffed if you do that you'll see your body fat percent your body fat starts to drop naturally on its own um okay that's all it is really because right

“i think what's happening is you're hitting the protein but a lot of it's coming from process”

sources so now what happens is it's it's negating the satiety effect so protein shakes don't produce the tidy like whole food protein okay process foods like Jenny Craig although they're not that bad they are they are designed to be hyper palatable in a way that's different than when you prep the food yourself yeah so it's just a little extra time you would prep your food

have your meals uh take them to work eat you know try to do it all from whole food sources

eat to your satisfied and then you'll see your body weight naturally come down and then what uh what program are you following a mass program right now? no i just do it on my own at home okay let us see what you got at home yeah let it yeah yeah we are on your equipment i'm sorry what kind of equipment you have at home what are you using oh i do a lot of free weights um that's pretty much it i do a lot of free weights do you have barbell dumbbells then

you're just dumbbells i have a lot of bone i just have free weights that's it okay do you have a rack that you put the barbell on or that or they just like dumbbells no it's the shelf kind of okay so so yeah yeah a dumbbell maps 15 we'll be awesome yep i'm gonna send you a program that you can follow and you can you just follow the program as we lay it out it's like a couple exercises a day two it's two exercises a day that's it you're in a 15 20 15 20 minutes that's

it i've been doing seven twice a week i don't know but so instead of two days a week long workouts it's a little bit every day yes that'll be better for you too so you just get in there do the two and take you 15 20 minutes you're in and out and and follow that with the advice it sounds said and watch us really move the oh so the other option because you are a busy person it sounds like um i have you thought about having like one of our virtual coaches coach you through

the whole process i didn't but i thought i missed the window okay so i'll tell you what i'll have dog set it up because it we're so we'll call you and show you what that would look like and if that's something you want to do we'll send you the program no matter what so we'll send that to you so you have that follow set sounds advice and then if you want additional support and help we'll have someone coach you through the program coach and then yeah they'll be checking in with you and modifying

on a regular basis that would be great now i know this is a probably a strange question but if i do not what i do what you're telling me to do um you think i could lose least lose 10 pounds by the time oh oh for sure yes just just just the two step the two things i said would die at alone we'll probably do yeah yeah yeah yeah yeah we'll show you the picture yep but i'm going to send you so just and said the best dumbbell 15 is maps 15 muscle mommy does so send that to her

“and then we'll have a coach call you and if you want to hire one of our coaches that's that's your best”

but yeah okay well um i think that's it for me and again i think all of you i feel like i connected all of you you do have very very interesting personalities and all thank you every single one of you so um i'm was very happy to see that you at least wanted to help me out

you join the family because we up peeking on all of our clients so if you're training with one of our

“trainers we'll get a chance to see more of you too yeah nice thank you well that's it for”

me okay thank you all right we'll send that all over to you all right bye guys bye excuse me yeah she was a joy small changes you know and people need to know it's like

protein does produce satiety but when you're getting it from either processed food sources like

protein bars yeah they kind of hack or especially shakes you you lose that satiety effect in fact when i'm telling people the bulk who are having trouble eating more calories and protein i i point

“them in the room yeah protein helps well you remember uh you guys remember uh when i told you i”

did that whole experiment where i uh did one show all pull it hold that yeah hold that and i

remember how much uh i would crave the protein bars yeah i mean become like especially when you're trying to be in a calorie deficit those sweet bars tastes like it's like a treat or candy bar one like three four those in a day and those in your time i two forty two fifty a pop

“for you know you creeped up on and and they're not feeling so it's like you eat them and you're like oh so”

good then it's like an hour later you're like i want another one of those and so if you're getting a lot of your protein through processed food uh it's tough to get the real benefits of what we talk about by just focusing on your protein so if you like my impump can find us on Instagram my impump media thank you for listening to my impump 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 Superbundle at minepumpmedia.com the RGB Superbundle includes maps and abolic maps performance and maps aesthetic nine months of phased expert exercise programming designed by South Adam and Justin to systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos the RGB Superbundle is like having South Adam and Justin as your own personal trainers but at a fraction of the price the RGB Superbundle

has a full 30 day money bag guarantee and you can get it now plus other valuable free resources at minepumpmedia.com if you enjoy this show please share the love by leaving us a five star rating and review an iTunes and by introducing minepump to your friends and family we thank you for your support and until next time this is minepump