2831: This WILL Speed Up Your Metabolism AND Help You Lose Fat !

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I'm talking right now, hit pause, head on over to mypumpstore.com. That's it, joy of rest of the show. If you think building muscle burns more calories than cardio, you're wrong, that's not why you do it.

Wow, wrong, yeah. I mean, not in the workout at least. Definitely not that, but even, so here we go, you guys ready to get controversial. So you guys know how those, you have those internet.

I don't know what you wouldn't call them, keyboard warriors or science dorks, pseudo intellectuals, yeah, we're like, hey, building muscle doesn't dramatically raise your resting metabolic rate.

“You know how they make those arguments all the time?”

Yeah, and how we talk about how building muscle is a great way to speed up your metabolism. They're technically right. It doesn't have this huge effect on resting metabolic rates, but that doesn't explain what's happening when you build muscle

why that has such a positive and profound effect on body composition, which is so it's really interesting. I was reading studies on milestone inhibition. So for people who aren't familiar, so milestone, in the body essentially puts the brakes on muscle growth.

And you can, we can quite effectively now knock out milestone in animals. And what we'll see when we do this is the animal, we'll build just dramatically more muscle. In fact, if you look this up, you can search this up,

look up with milestone inhibited animals. You'll see pictures of animals that just are just wild. They look like bodybuilder animals. Like mice that look like they've been lifting weights and taking steroids. Or there's one picture of my favorite is the whip it.

Yeah, just like a scary dog.

Which is always notoriously skinny.

And he's like, Josh, right? And so I looked these studies up. And I said, what do this studies show? We know that builds muscle. We know that.

We know if you inhibit milestone. There's also human trials with certain non-approved drugs, but trials with milestone inhibiting drugs. That will also solve this muscle growth on people. I said, does milestone inhibition

predictably cause fat loss in the answer is yes.

So then I dug a little deeper. And what you find in these studies is that the resting metabolic rate boost that comes from increased muscle doesn't account. Doesn't come close to accounting for why these animals

are so much leaner and yet they are. Now, there is a metabolic boost that happens because you have more lean body mass, but these animals are like shredded. And so there's a few explanations

that they've come up with as to why. But it does point to how complex metabolism is and why we know it's coaches and trainers

“that lifting weight, if you want to lose pure body fat”

and you want to do it in a way that is sustainable. Lifting weights and building muscles is the most effective way you could do it.

But it's not because you get this necessarily dramatically

increased in resting metabolic rate. There's some other stuff that's happening. So this is why, again, you get those science keyboard warriors that are like, it's a waste of time. It's not, it works.

But I can see why they say what they say. So that was like a very roundabout way to say that we're still very right. Correct. Correct.

Correct. Because I get the mouth thing. I mean, what I hear from you is still is less that we have this conclusive evidence of the impact of muscle.

We just know that there's far more going on there,

“which is what we've always communicated, right?”

Like I understand if you take muscle tissue and fat tissue out of the body and monitor and a lab that what it does from an energy calorie perspective is it still burns more calories, yes, it's tiny. It's tiny and this is why the people you're referring

to the rheumatical, are not pseudoscience, but the pseudo-intellectives and the keyboard warriors you're referring to, they're pointing to that study. They're pointing to the studies where they take fat tissue. They take muscle tissue out.

They measure the energy that it uses to sustain itself and it's very minimal the difference. And so then they take that and the leap is adding 10 pounds of muscle is not going to be worth it. Yeah, it's only going to speed your metabolism up

at an ax amount of calories, which is such a terrible thing, because it's grossly wrong. In the conclusion, in the conclusion. What they're saying isn't necessarily wrong because according to them, building--

so I'll just use like the average female, right? The average woman, I mean, average in the sense that she's going to strengthen a couple days a week as a normal life. She's not like trying to be a bodybuilder,

but she's doing good programming, good programming, and consistent, she's hitting her protein targets. You know, she might gain, I don't know, eight or 10 pounds of muscle, right, which will make you feel more sculpted, which will definitely look different on your body.

It's not a ton of muscle, but it's enough to really make a difference. But according to the metabolic rate studies that they like to refer to, that's an extra 100 calories, maybe 150 calories a day.

And which isn't a lot, 100 to 150 calories a day. You could do 30 minutes of cardio across that a day.

So now, now, I'm going to point to that for a second.

100 to 150 calories a day, even if that's all that was happening, which is not all that's happening, because we'll get into it. But let's just say that's all that was happening. When you look at weight gain, people tend to not gain 30 pounds in three months.

It tends to be years of slowly gaining weight. And if you actually do the math, it actually breaks down to do about 150 calories a day. So it's not inconsequential to boost your metabolic rate, even if it was just 100 to 150 calories.

But there's much more that's happening,

“which I think is important to communicate.”

But what they're doing is confusing the hell out of people and turning them away from the problem. The most effective way to change body composition or lose body fat. So when I'm looking up these studies,

the scientists who are doing these studies on milestone, there's a lot of speculation, 'cause they're like, okay, we see the muscle growth. We're feeding the animals the same, but they're shredded. Like what's going on?

So they have a few explanations to have.

which is, there's a small amount of that, like we said.

There's also improved insulin sensitivity, glucose uptake, this should reduce fat storage. And then there's potential shifts in adipose tissue metabolism. So in other words, fat goes from white to brown.

And we've all, if you guys have heard of, yeah, what brown fat does versus white fat. Take this active metabolic lead. Now, does that shift also happen long term usage of like a coal plunging and I've heard,

you know, there could be slight conversion for that. Yes, term. Yes, but it'll pales in comparison to like, becoming metabolically healthy, like metabolically healthy person has body fat that is much more thermogenically active

or metabolically. It's like, it's, think of it this way. Brown fats, like fat burning fat, to put it, to put it simply. Now, I think the challenge is,

and this has always been the challenge

with the fitness industry. Yeah, it's so complex. Is that we train and coach people? We see what works consistently. And then we try to explain it.

Yeah. And what the science people will do is they'll point to the explanation and say, well, that's not true. But the result is what's true and consistent. It's just that it's complex and we're not quite sure. Why is it that I could take a woman?

It's not just kind of complex, though. It's like one of the most. And a million metabolism is incredibly important. I think it's a part of that.

“It's a part that I think annoys me about this conversation”

or getting into this debate. It's just like the ignorance of us, any of us, to argue something that is, it's like us literally trying to argue universe type stuff that's way beyond, like we can even,

is like getting into hardcore debates about stuff about that. It's like we only know so much of that. And so to act is, and yeah, we got, we know some stuff. Like we've definitely got great big telescopes that see super far away and we've been able to measure

some things in the way it's moving and get an idea of how fast it's moving, how big it is, or maybe how it's spinning. And we have some ideas, you know what I'm saying? But to act as if we're all knowing some of it's so far away,

that's that your metabolism is like that. Our brain is like that. There's like there's a handful of things that are that crazy ridiculous that we know so little about. But we know some stuff.

And then we make this huge leap of like, this is how it is, it's like no one component to in the process, to your other point of it, being the end result, like let's weigh out the end result of these methods.

Like why can't we draw this all the way out? Like if you wanna just point to this one part of the process,

“like all of that, like you have to configure”

the rest of all the components interact with each other. I'll give you another example, rep ranges that build muscle. So it was widely believed for a long time that if you wanna build muscle, sculpt your body whatever, that the lower rep ranges, so let's say six to 12,

body builders have set this forever, are better than like 25 or 30 reps, okay? Body builders, strength athletes, strength coaches, trainers, we've been saying this forever. Now when you look at the studies,

and they've done huge studies now on this, you know what they find? 28 reps, builds muscle, just as effectively a six reps, so long as you're within a certain proximity of failure. In other words, the intensity has to be high, and 28 reps will build, will cause hypertrophy

in your quads, like seven reps well, even though the seven reps is much heavier.

True, now here's what a coach knows.

Go take your client trying to do 28 reps as barbell squats, and you know what you're not gonna hit, muscular failure, you're gonna hit cardiovascular failure. Yep. So the limiting factors are of escalicity.

In other words, you could do the study with leg extensions, and you could see similar hypertrophy, but in practice, coaches know, I'm doing 28 to 30 reps of heavy dead lifts and barbell squats, we're doing cardio,

because that is, that your cardiovascular capacity is what's gonna limit you, not with the study show, the proximity to failure that need to happen cause hypertrophy. Now you might be able to do with curls, or side laterals or something like that.

So that this is my point, my point is, there's, you've got the science, but then we have the result that we see consistently, and we might not be able to explain it perfectly. Yeah.

Like another one, like I'm, or it lives well in the study, but the application of this complete different. Yeah, like a drinking a gallon of water a day, causes fat loss, and you know,

we would try to explain it, flesh is the body of that. That's all this great stuff.

“That's not what's happening, you know what's happening?”

When you drink a lot of water, you're not drinking a lot of other calories, and you have some appetite suppression that's going on. And so generally you tend to see a little bit of weight loss with that.

Well, when we try and explain the science too,

we ignore what we've often talked about

as the most important piece,

which is the behavioral aspect too.

“And the person that discipline themselves”

to eat a healthy diet, to hit the protein intake, to show up to the gym one to three times a week, to build the five pounds of muscle, has now created whole new behaviors in their life that then trickle around trickle down.

That person who did that to build that five or two pounds is now a different person than what they were, say six months before they built those that five to 10 pounds of muscle. And what it takes to sustain them,

keep that muscle on their bodies now requires them. And so they have more energy. They're more capable throughout their day. I mean, I've talked at nausea on the podcast, one of the things that's motivated me to stay healthy,

fit and strong as I've aged is simply

I recognize how I am at home. I'm just, if I get a workout in, before I leave the studio, when I go home, not not trying to, I just naturally move more. I just do, I'm more likely to hop up off the couch

“and go move something or help something.”

It just versus how I not done that. And so we're not measuring that, because that wouldn't work in a controlled study environment, but the reality of it is that happens. And it happens subconsciously.

That person isn't going like, oh, now that I've got 10 pounds of muscle, I'm now going to do the dishes more often. Or I'm now going to work around the house. It's just, they just do--

Just to add to that, I'm strength as a physical pursuit,

contribute to all the other ones.

So you can go extreme with it, but generally speaking, if you add 15% more strength to your body, you've got improved mobility, improved stability, improved endurance, and stamina. It contributes to all of them.

That's not true with all the other ones. So you could increase your stamina by 15%, and it won't necessarily make you stronger, and it won't necessarily increase or improve the other attributes. So building strength from your behavioral standpoint

does tend to cause other positive behaviors, because when you're stronger, you tend to do more other things. But again, I'll word it this way. I'll say this, building muscle, and the process of building muscle leads to a leaner, physique, better with less time,

or less effort than trying it the other way. Trying to burn it off with lots of activity, trying to run it off with lots of running. You can accomplish fat loss with lots of activities, but the one that has the biggest return on investment

by far is strength training. Like, if you did cardio twice a week for an hour, you would see some improvements in stamina. You'd see over time, you'd see maybe some fat loss. Two hours a week is strength training,

and I'll show you more fat loss in comparison. In fact, you don't need much more than two hours a week of strength training. So again, I'll dial on this hill. And coaches know this, trainers know this,

so it's really frustrating when you get the people trying to dig down an ardual point. And okay, technically you're right, okay, pound a muscle, you know, metabolically, only burns as many more calories.

But guess what you just did, you just discourage a bunch of people from doing the most effective form of exercise, do it for what they're looking for. - Do you have it?

- You just confuse the hell out of people. You just turn people away, when we know, look, it doesn't make sense from their standpoint why I can take a 110 pound female, and have her calories go from 1927 calories,

which we have. We have an example of that here at the studio. So 1927 are calories, and her body weight is now stable and she's fit in lean. That's a massive increase with no muscle gain,

by the way, she has yet to show any muscle gain for that. How did that happen? Like what's going on here? Is it because it makes your body,

“you turn your body into a better body composition machine?”

I think it's a better way to put it now. Like you want better body composition, less fat on your body, and build more muscle, and that's the best approach. - I have a question for you guys.

I think I know how you would answer, but curious because it was proposed to me this weekend, and it caught me off guard as far as how to articulate why I would or would not do something like this. - So I have family friend who has a son,

who's 17 years old, who, in since COVID, has put like a hundred pounds on. - Oh my gosh. - Just from, you know, lack of movement, medicating with food.

- Oh, man. - That's a lot. - Yeah, so, and they were asking about a GOP one form. And what I thought about that,

but I want to know what you guys would say to that quite. So as you got a family friend, who's got a son that's put on that kind of weight in that short period of time, and you know the powers and how effective a GOP

will be sure what would you say? - Boy, that's tough, 'cause they sound depressed.

“At 17 year old, so this is back since he was 11, right?”

Six years ago, sort of from the age of 11 till now. - Yeah, I was put on a hundred pounds. - I didn't even think about that, but yeah. - Yeah, he sounds depressed. - So, I mean, they use the term,

he's been medicating with food, so I'm assuming that's a pretty logical conclusion. - The fear with a GOP one, of course, I can see value in either side, like I can see value in using a GOP one in a very conservative way

with the coach, not without a coach, no way, but with a good coach and a behavioral specialist. I could see the value in it potentially. My fear is you take away his favorite drug, because now he loses a craving for it,

he may find it somewhere else, because the root issue isn't solved. That would be my one fear. - Especially good. - Yeah, I don't know.

I mean, I definitely, like having a coach, obviously,

would be the first move and seeing what kind of progress,

like what kind of activity they'd even be interested in, in terms of just finding a way towards training first. And then having that sort of in your pocket is like something to kind of add in once we establish some kind of a routine at least.

Like my fear would be you start with the GOP one, the exercise still really isn't even a behavior that's considered with the kid. So, to me, that's the biggest rock to face first, is really getting the exercises established.

- Yeah, and maybe to add that just, a seven-channel is different than a 37-year-old, or a 47-year-old. Behavior is a really hard to change when you're 47. - Yeah.

- When you're 17, you can make pretty radical changes in how you identify with things and your values and your behaviors. - You have a window there with a kid that hits smaller as you get older with more responsibilities and stuff.

So, I don't know what they've tried, have they tried anything else up until now, or is it just like, "Hey, we just talked to him." - Not that I don't know where I am.

“I think they've tried to encourage him to lift weights”

and stuff like that, but I don't know. - Have they tried hiring him like a good coach? - I don't think they have the means to do that. - Okay.

- 'Cause that would be where the first place I would go.

- Yeah. - Would be to hire a coach. - I've worked with kids, not a hundred pound of a way, but I worked with some kids were pretty overweight that were in the cost of a GLP one versus a coach. I'm gonna lean on a coach personally.

- Yeah. - Yeah, I mean, I was hell now. - Yeah. - It was a quick hell now from here. - Yeah. I think that, and maybe because it's closer to home

for me right now because I'm watching some, I've quite a few people close to me that I'm watching use it and I would say a large percentage of people I see using it are using it inappropriately.

- Mm-hmm. - Meaning. - You can create a behavior with this kid. - Yeah. - So I'm medication.

- Yeah.

- So basically, that's what I said.

I absolutely think you can lose the hundred pounds off. Do you want to sign your kid up for a drug for taking a medication for the rest of his life? 'Cause it's pretty much what he's gonna have to do to keep that one eye on medication.

“- Well, that's what he's gonna end up having to do”

because he's at an age right now where he obviously doesn't have good relationship with food and it doesn't good, good habits and behaviors. And simply just crushing his appetite isn't solving it temporarily to lose that.

But I mean, does he, is he mature enough to want to put the discipline in to go like, oh, I have a bad relationship with food and do I have like, so you, I mean, you're as a point, of course, if you had some therapy and a trainer and everything,

oh, yeah, absolutely, I'd be pro that, but that's not realistic. People, people, what's happening right now is you have a problem like that that you know that your son or family member

is struggling with. - And everybody is talking about JLP at once in the success case. - Let's use it because of this. - Right.

And so, and that by itself is just one expense. It's like, okay, I can afford to go buy this thing and then it's helping all these people out and they're saying all this positive stuff but it's like, you're not addressing the root cause

in that kid by giving him a JLP one. - Well, here's the hard question. 'Cause he's 17, he lives at home. - Yeah, do they struggle with this stuff? - No, they're relatively healthy.

- And he's at home for help, how long is it? - No, he's not just, I don't know, I don't know the detail of how long he'll be living out.

- Junior? - What's 17?

- Usually sophomore junior.

- Yeah. - Because the reason why I ask is I had a woman once come in to train with me and she had her son with her and he was young though. He was much younger, he was like 12

and he was eating McDonald's chicken nuggets and she looks at me and she goes, "Hey, can you tell my son why these are good for him?" - And I looked at her and I said, "You bother?"

- I mean, we both shared stories about this. So we both have shared, I mean, we've all probably trained with this. - Because if he lives at home and he's not, he's not bothered.

- So I mean, my answer was, and he was, they didn't have a lot of influence over it. They could just change with all of this, it's split family too. So split family other side, not on board?

- Yeah, I don't know, I don't know if the other side is.

“I mean, first of all, I said the best thing that you can do”

is you guys have to live it and breathe it here at home.

- I don't change that, that's the food that you, this is what we eat, we all eat these types of foods, you exercise, you stay in shape. Like those are things that you'll at least influence 50% of it.

- 'Cause I guarantee this, I've seen this so many times, where parents make changes, the kids all get more fit. If all they have at home to eat is fruits, vegetables, meats, like just essentially whole natural foods, there is nothing else, as much as you want, buddy.

- I bet that alone would take half of it off. - Yeah, I agree. I mean, these are the directions though I go before, I mean, just everybody jumps to the GLP one right now. - Right, so it's like, there's,

and even what we're talking about, I don't think is fail proof or ideal, but it's the better direction to go with something. The only case where the question was asked is, is there, would you ever put a young kid on it?

So, well, yeah, if no, there was a kid that was diabetic

or medically, we had emergency.

- Yeah, more of a emergency, like get to it, 'cause then I get the weight off,

“and then we can talk about all the stuff that we need to fix”

and that this isn't solving long-term. - You know the challenges with families like this, this is what they'll say, they'll say, we have other kids, and they don't struggle with this, and we all have the same food in the house,

which I get, but you have a situation here where one of your kids is in dire need of help. And if they rely on you to buy the groceries and they live at home, if you just, if you radically change your pantry and your refrigerator

and everybody lives by it, you'll see, I mean, it'll be hard for him to stay 100 pounds overweight if the only food he has access to are needs, fruits, vegetables. - Well, that's part of the challenge that they express

is that what he'll do is he'll be a breakfast skipper, not eat at home, then he goes to Grandparents' house, Grandparents' house, everybody's gonna be on board. - Yeah, that's what I'm saying. He's got, they've got other homes

that they're trying to control at the same time they're on. Their own is probably the most well-controlled as far as health and stuff. - Yeah, very tough, very, very tough.

- But everybody's gonna be on board. - But I mean, the main takeaway for, or main point I try to make is that the GLP one is not the answer. - No.

- There's definitely, and it may feel like that or you may think that or someone may tell you that because that'll initially knock the weight off of them, but you're not solving the problem. You're not solving, and in fact,

you're potentially setting up with worst problems because what'll happen is he'll lose the 50 to 80 pounds and his metabolism will be next to nothing, and then you'll be faced with just keep them on this forever and let him eat 125 hundred calories every day,

knowing that you're depriving him of a nutrients. - I developed this like, I need this. - Yeah. - And so I just don't think-- - I know adults that took just like similar to similar,

but to took certain medications either anxiety or like 80D medications as kids. And as adults, they struggle getting off 'cause they felt like it couldn't. - Sure.

- Like, oh my God, if I go off this, I've been on this for so long.

“How do I deal with this anxiety or how do I deal with it?”

I grew up with this type of stuff, man. Speaking of a GLP, I noticed for me a huge benefit from microdosing the GLP for gut health for me. - You brought that up to me about doing that again 'cause I haven't taken it in a long time

since I did my whole experiment, but there were some definite positive benefits I felt with my psoriasis and stuff, and there's a part of me that wants to go back on for the microdosing of it, for the autoimmune stuff.

- Yeah, there seems to be an effect. This is speculative at this point. There's not tons of data. Some data suggest that helps with autoimmune issues. I don't think it's with me, it's autoimmune.

I think I have, I think I need a slower gastric emptying 'cause that's what it does. The slower it lowers or slows down gastric emptying, and my tendency when my gut is off is too quick. So I don't, people gut issues either,

the constipation or diarrhea, mine goes in the direction of too fast. - I think it slows down gastric emptying for me, and it helps. - I mean, I think that might be similar

'cause what I haven't put my thing on is, is there actually something mechanistically

or is it really that when I was micro dosing it, I'm less likely to drink alcohol, I'm less likely to have that treatment. - That's fine. - I'm less likely to eat a huge meal.

That has a lot to do with my life. Like I know when I'm just being fasted, I see lots of positive benefits to my autoimmune issues, and so maybe just slowing down of that. - Good point.

- Keeps me, so like I haven't been on the connect with the dots yet, if it's one or the other 'cause technically, I know when I eat really low calories. It's kind of my go-to whenever my surprise is really flares up, or I just feel like,

I'm battling, I'll do like a quick day fast, or a couple days ago, a really low calorie, and just straight meat, maybe rice, that's it's something real basic, and that tends to bring it down pretty quick.

- Speaking of gut and health and all that stuff, so tell me if this is true for you guys, 'cause I have a theory. If you have to, if you have to poop,

“and you don't poop when you have to poop, does it go away?”

- Or is it like it's worse. - Sometimes it implodes. - So do you have a poop window? - I do, I do. - So I, okay, so my theory--

- There's been times like that. There's been times where we like, we have to do something work-wise. - So do I make you in a face? - Here's why I said this.

I've heard women say this, if I don't, so I've made theory was that women have a poop window, guys don't, like ours is like, you don't go to the bathroom, you need to go to the bathroom, but I've heard women say this.

If I don't go to the bathroom, I need to go to the bathroom, then it goes away, and then I, I'm like, you're gonna have to pee in her. - I don't happen to me. If I don't go, it just makes a sense of the patient.

- It makes me have to go brought away.

- And I, for that, it's never really been that big issue.

- So you have a poop window? - Yeah, you don't. - Yeah, it's not always though. There's times where, if I have to go to the bathroom, and it doesn't matter how,

whether I'm waiting that window or four, I was like, I'm gonna have to go. But there's been times before where I feel like, and it's typically after I eat something,

“I think, oh, I'm not going to go to the bathroom,”

and then it kind of settles and then it passes, and then I'm like, then I'm okay. - Okay, Doug, you have a window? - Well, if everybody must know. - I feel like you do.

I think yours is more-- - No, it depends. - It depends. - There are times when you have to go, and then you don't, and then kind of disappears. - You don't have to get set with that?

- Oh, I miss my window.

- Ah, never really thought about it.

- I've literally heard women say this. Like, my kids are bothering me. - I don't know, I got, I missed it and I pissed off now, because I missed my window. - Okay, so I think that, I would love people to write in.

I feel like women have a window, whereas guys, maybe don't, and we can kind of just make a happen. That's my theory. - Oh yeah, I don't know. - So what would be the evolutionary reason for you?

- Oh, I don't know. - You're in a middle of a hunt, and you see your kill, and you gotta go, but you're like, no, this is, you can't, you're not leaving that. You're not leaving that.

- Yeah, no. - No way, a hunt, too much of your hunt, you're hunting gear, and you've been waiting three hours. - Oh man, I'll sit, I gotta go to the bathroom, and it all said one crosses your path.

You're not tracking that thing. - Well, the other thing, too, is very vulnerable. Think about how vulnerable you are out in the Serengeti. - Yeah, yeah. - And you're squatted down.

“- You know, that's why dogs look at you,”

and they pooped. - Look, yeah, you're very vulnerable. - 'Cause they're super vulnerable, and look back. - Yes, they're looking for protection. - Yeah, they grow, watch me raise me a myth,

the one where they circle, because it's as something to do with the spinning and the rotation or, I don't know, I heard some like electro magnetism reason for that, like they're trying to follow.

- Oh, I was always the worst.

- I just thought it was more that, like they're checking their surroundings, really well before they do that little thing. - Yeah, yeah, they're bad deadlift. - Yeah, I totally, no, I mean, that's where I always thought the reason why I dogs circles like three times before they they plop down and laid out with that. It's like it's like checking their surroundings to see.

- Which I, my dogs always, I remember my dogs always liked, they like being under the bed. They like having a wall or a corner. They like to be able to have, so they know nothing can come behind them. - Do my friends always hilarious about the, like, he will find a fence or like a tree or something, they go right, but up against it and shit on it. - On the tree, on the tree or on the tree. - Yeah, that makes sense, so that's like that makes sense, because you know nothing's going to come up from behind you and get you.

- So Doug Doug's safety, so Doug looked it up, it says primarily due to institutional ancestral behaviors aimed at creating a comfortable safe. - Yeah, and one, Doug, look up, do, do comfortable and safe makes sense. - Uh, it does, it does a poop window exists, man versus women. I have a theory, I have a theory around this because I know dudes and dudes are like, if I got to go, like, it's not like I can make it go away. It may be sometimes, but I got to make it happen, let's see what the situation's more likely to do.

- A poop window is a non-scientific term for the 20 minutes or the time frame when the internal anal speak their opens to allow them missing the window can lead to temporary constipation. - Yeah, speak their says, while the supplies to both women often have longer colons leading to slower digestion, greater constipation risk and more very stool consistent.

- My theory's not men have a woman. - Oh, that women, they gotta go, they gotta go, they gotta go, they gotta go, they gotta go, so men generally have faster calonic transit and are less likely to suffer from, I know that, constipation.

How much longer is a woman's colon than a man? - 10 centimeters.

- That's actually, if you think about how much shorter women are generally, proportionally, that's a big difference, you guys, why, I mean, trying to have not really. - Dude, listen, if the woman is on average, how much on average? - If she was double, she was half your height, it's still the 20 centimeters, that's a pretty good, I mean, it's for your colon. - Dude, that implies women are different than men, dude, I'm not, not all for that, this is crap, you're not all that trade on. - Oh, no, my name's my theory. - Oops, we should back up a little bit, okay, speaking, speaking of men and women, however, how many times have you guys used joy mode, pre, I have, pre intimacy, yeah, but it looks like the big reveal podcast, this is the, yeah, it's possible, that's what I mean, it's possible to talk about suits or something, it's a great transition, you have a bunch of times.

- At least 20 plus. - It's, it works, yeah, totally does, yeah, totally does. - Yeah, it's a pre sex supplement, this is what it says.

“- I know, we've always, we've always talked about it as a pre workout, I know that's how you primarily use it for the pump, but yeah, no, it's a,”

- Well, you gave it to your brother, what do you say? - Yeah, yeah, I mean, he was like, I mean, we didn't like talk about it.

- How do you go? - How do you go? - Yeah, I assumed it with, wow, because he was like, you could have more, you know, you know, you do the do tell, do tell now.

- We didn't like have a little coffee talk afterwards. - Dude, speaking of which, so I'm, so right now I'm wearing a, it's not a halter monitor, they make him different now, a halter monitor. - If you guys know what a halter monitor is? - Kind of like a halter stop, you know, it's something a sports bra, you know, you were in a man's year? - No, you're just calling him. - Sideville dog, you know what I'm saying? - So I'm wearing, so it's a device that is tracking my heart rate. So I had some heart palpitations like a couple weeks ago, for like three, four days in it went away, but my wife's like, you're going to go get it checked, it's only final go whatever.

- So I went, and so I'm wearing this thing, it's fine dude. I've had heart palpitations, it's not a big deal, but my wife once knew it, so I'm like, you know what, you never know, so I go get checked out. So I'm wearing this thing right now that measures your heart rate, so I have to work for a week. It's actually pretty cool. Back in the days, I have to have this like monitor, it was paying the butt. - Yeah. - You can't even see it, it's like stuck on me, I guess I'll just keep it on for a week, but it's measuring my heart rate.

And so, and what it's doing is, if I have any heart palpitations, it'll measure it, and then they get a report, and then they'll be able to see what's in the HIV. - No, it's not as accurately as it is. - I'm sure not as accurate, but I mean, I would give you an idea that I'm sure if I saw some sort of, well, what this is going to pick up are potentially what kind of skipping a beat.

“Because most of them are benign, not a big deal, but everyone, there are some that if you have certain ones that you have to be careful.”

And so that's what they're looking for, even though I've been caught with them before, doctors measure them, it's not. - So do you get like any shortness of breath, or if you had like, what symptoms of that? - What happens is I'll get the skipping of the beat thing, and then because I know what's happening, I'll get anxious. And so I'm like, okay, am I feeling that because I know it? Anyway, it's not a big deal, but I'm doing it, so I'm wearing it, but then I realize like, they're going to see my heart rate go up and down whenever I do anything.

So I'm like, it's the last night, you know, just going to ask. - So my ding, they're just like, they're going to see how long we do for them. - I'm pretty sure they're the morning. - Yeah. - Pretty sure they're the fact of it. - Yeah.

“- I don't think it's your heart rate when I hear it. - If you guys remember that one, you guys were really tracking”

with clients with the body bugs of this? - Yes, no. - Yeah, I totally remember that one. - I had so many of those conversations with these guys. - What?

- Bigger than calories, because I used to always say, one of the things I loved in my clients is when those, that tool first came out.

So, I mean, come on, it was a revolution when it first came out. And it would be so, you hadn't seen them in a week, and then we'd sit down. We'd look at every day and throughout the night and all. So that was the spikes of the fire. - Why did I? What are you doing right here at 11 p.m.? - And then they'd be like, you know, you know, uncomfortable. - Well, I just said some more, some would brag, you know.

- Well, I suddenly felt like, that I'd be like, well, I was like, three minutes. - Yeah. - I thought of a self-conscious, you know what I mean? - I mean, I might do the big deal. - Yeah, yeah. - I don't want to talk to them, 'cause I had a great three minutes. - Yeah. - Why don't you running so hard for me?

- What happened to me? - That's how I feel. - So anyway, still the treadmill. - Yeah, so I got to wear this. - Speaking of movement and stuff, I just got to say this out loud. I was going to defend myself, everybody, real quick. When we did the skipping on the video, I'm like, why?

- What if he was doing the best effort? - Number two, I mean, no. - Number two, I mean, no. - No, because there's something, - Number two, there's really like a standard for skipping. - First of all, skipping isn't supposed to be this massive,

like display of, it's a skip is like a, like what I do? Was I skip? - No, but nobody thought you did that. - Nobody thought you did that. - Nobody thought you did that. - Nobody commented or did this, this looks like, what do you say? This looks like a dresser,

trying not to tip over. (laughing)

- That's amazing. - Yeah, a lot of people went back and forth,

they were Doug, one, or I, one on that, but that you definitely did not do a skip. And just it definitely did a football kind of rule.

“- That's what skipping is. - That's what you feel.”

So it's like, I didn't know I was like, supposed to be like a little girl skip, you know? (laughing) Like, I could've done that. - Yeah, I don't just suspect. - Yeah.

(laughing) - So you know what it is? You guys hit the hands so the side, you know? - He's definitely done this. - That's why I screwed up. - Yeah, he's been doing it. - He's been doing it.

- He's been doing Adam like a wand, you know? (laughing) - Stop it. - Stop it. But how the people thought you're crap? I wasn't even trying that hard, you guys would look.

- Well, you know, it's funny. - I don't even, yeah. - What was great was how that came to be for the audience. So our editing team obviously does do these things funny. Photoshoot days or whatever we do all this, a lot of this content.

We don't know anything, right? We don't prepare, we don't know what, yeah, we don't know what we're shooting many times or what's the edit going to be and we're getting ready to transition over and do some other videos and Danny brings up.

Oh, you've seen that thing, we're have your boss, skip or what like that and all of us were like, oh, that's silly, we're like that, like. Yeah, and she's like, yeah, can you guys skip and we're like, oh, yeah, yeah, yeah.

And then everyone says, yeah, yeah, real quick, and then everyone goes like, wait a minute, wait a minute.

“I think, and then we all sort of questioning ourselves.”

I mean, I think I can skip. - Yeah, I'm pretty sure. And then daddy was like, well, what do we do this?

Let's just, but nobody was allowed to try it first.

So that was like a true first time everybody tried to skip. God knows how many years that you've probably done that. And so it ended up being better than what I thought. I started out, I was like, oh, wow, that's hilarious. We did a lot of experience so much.

It was great. - Yeah, they had us do, and they haven't even, they'll be up by the time this comes up, but they had us do a plank, a grip test, then we did, I like the one we were insulting each other. Although some of those were a bit,

kind of him you were a Harley man he hit us all really well these are some of them are me you vicious I loved it I know the thing buffering was oh fuck buffering or butterfaces that was me I don't know what I was doing slightly I don't know what I'd rather

than a douchebag I don't know what to make me vibe I don't know the douchebags of you to say

“I don't know I got I got a little insecure though I went out of my wife that night”

and I looked at I'm like my hands like I'm like I'm objective I was like asking what I was going to get you in somebody wrote in a terrible insult I feel like I'm a handsome kid it's a muscle that we're in

I got it so there's a study on diet that just is going viral right now oh really yeah but it's so funny that the stupidest study of all time so every coach who hears this study is going to go to I'm going to pull it up for you guys right now and I'll just tell you what the study is and you guys then I would like to have your opinion

but it's flying it's flying right now with like everybody's like oh my god this is crazy and groundbreaking so here's the title of an article in Eureka Eureka Alert which you know will write about studies or whatever and you can read the study but this is the title of the study

you want to lose weight try eating the same meals on repeat

so here's what the article says

sticking to the same meals and eating a consistent number of calories each day may help people lose more weight according to research published by the American psychological association the study published in the journal held with a large set called every day hold on a second found that adults who follow more routine eating patterns

as repeating the same meals and keeping calorie and takes that over time lost more weight during a 12 week behavioral weight loss programs then those who ate a more varied diet and it says yes now this is so ridiculous maintaining a healthy diet and today's food environment requires constant effort and self-control said lead author Charlotte Hagerman, a PhD of the Oregon Research Institute

creating routines around eating may reduce that burden and make healthy choices feel more automatic so they analyze detailed real time food logs from 112 overweight obese adults were enrolled in a structured behavioral weight loss program and they were the participants were just asked to track everything

and of course people ate the same thing every day lost more weight now everybody's like wow like this is low groundbreaking it's frustrating it's not for discipline

one of the early myths that we busted and we're talking about everybody knows now but 11 years ago wasn't as popular talk about which is the small meals eating eat small meals frequently throughout the day and so that's a bunch of bullshit we know that it's calories the same it's all the same

that it bulkly whatever although

I've always advocated for it

and just from personal experience with clients and doing that for so long man I had the science wrong and explained it absolutely wrong in my 20s but had a lot of success with doing that with clients

“and another and I think the study kind of points to this”

another reason why I think it's it's so beneficial is it gets clients in this behavior if they're making four to six meals every day right and they're eating all these small portion of meals it starts to change what you think a portion size is too and America is really distorted that we're the worst country in the in the world

when it comes to portion sizes I mean it's just every things are crazy our portions are critiques you could go anywhere else in the country anywhere else in the world and they don't serve portions like we serve and so if you're born and raised in that your whole life you just assume that

and then also you start pushing out what a four to six hundred calorie meal looks like and it looks like a third of what most plates look like and so one of the things I found really beneficial with my clients was getting in this habit of every two to three hours eating these little four hundred five hundred calorie meals

it really serves a train them to understand like that's a meal

“you know and so now when you sit then take that same client”

who's done that with you for six months or a year to get in shape they get back reintroduced to the plates when you go out to eat you go like oh shit this is way more than I'm used to eating this is a lot of value to that there is there's so I'd so here's

so here's the study and here's what's happening it's very basic

and I don't know why everybody's getting blown away but so there's two things that are happening they're looking at people and they're taking the data and saying wow the people that ate the same kind of food or the same meals every day lost more weight well there's two things that are happening

and one of them is way more impactful the other number one palletability is greatly affected by novelty number one you eat the same thing over and over again it just doesn't have the same effect on you in terms of palletability making you want to eat more more eat the same food I don't care how tasty something is

if you eat all the time it loses its drug like effects that's number one but here's the big one you guys all they're looking at are people that meal prep versus people that don't that's it that's the main thing that is it there's nothing about this that's revolutionary

there's a plan of just like being consistent this is what I'm planning as I'm eating that's it and that's it that's it we're done there's no magic formula here that we're looking at walking anything what you're looking at is a group of people where a much larger percentage of them are meal preping

they're preparing their food and this is what they eat versus people who go about their day go oh I'm hung out let's look at the long-term

“adherence to that totally oh that's what you're saying yeah you know”

it's it's really not that that that difficulty there I don't know why why we make it like it's such a big deal so I've been posting every Sunday now just to share with the audience like what meal prep Sunday looks for me and it looks a lot different than when it look like like in bodybuild mode where I had to make sure I'm hitting

like I don't I don't mill prep like that anymore like I mill prep like for that reason I mill prep so I have a healthy whole food choice

yeah always at my disposal that I have I can get out weighing things

no I'm not I'm not I'm not even at the chance yeah I'm not just I'm not leaving it to where I'm hungry here in an hour and I got after we get done doing this I'm going to be hungry and I have something ready if I didn't I would door dash it and then what what when I go to door dash when I'm already hungry

the impulse to go get choose something super healthy for myself versus getting something that's little sounds way more palatable and novelty kicks in like yes yesterday I had that yes I have a choice already been made it's done it's like it's not a big deal and so and again so what all it looks like is as if I was cooking dinner

I'm just making five times the amount and so I have enough and that will get me all the way till about Wednesday and then on Wednesday Katrina and I will cook get another big dinner that will get us through the rest of the week and if that's just same and it's not I'm not trying to have four meals ready every single day if I've got two meals prepared for

myself that it might be between that and then if I need a shaker bar between something like that and then we make dinner every single night it's enough to keep me eating whole foods and not eating out like that term anchor meals right yeah those two like mean staple meals that you can consistently provide then it's kind of

yeah it makes it was like it was a max look of your shirt shirt that studies well break through study and so I waited because I had to look at it and then I sent it back I sent back to them like oh yeah we're just looking at meal prep and it goes oh my yeah you're right oh my god that's totally that's all there's nothing groundbreaking but there's no like magic

fat burning effect that's happening just a bunch of people I mean you know a step even before that

“that I think is just huge that we they're studies to show the”

different just someone and forget prepping just track what you're eating and see what a difference that makes yeah becoming awareness yeah the awareness around who should I thought that was only this much I had no idea I was so I think you do that first and you open your eyes

of oh wow I would have never get by the way this extreme novelty we have

with food it didn't exist for most mostly human history you had like two options you didn't have a million options we have so much food novelty that it's why it we have so horses can we have so much food novelty that we become snobbs about I can't eat that for breakfast like how many times have you heard that before

I can't figure out anything to eat for breakfast like it needs a special leftovers for dinner yeah that's not like it needs some sort of special special recipe to be breakfast is like that's so hilarious when you think about how ridiculous that is and like our human existence that wasn't a thing for so long it's only become the carb and the cartoon

care I mean how powerful marketing has been though I mean that's just

a testament to how good they just trained are the goal of marketing is to

“change your perception your beliefs uh about the world and yourself that's what”

marketing does period industry yeah and if you do think it doesn't affect you there wouldn't be spending trillions of dollars a year on it that's what it does 100% so the more you're aware of that uh I think the better well and it's it shapes it's uh because their goal is to get you by something and once you've done that for so long you start to shape your palate into thinking that it needs this like

sugary carb tasting thing it's like if you just flip it on its head and don't do that for an extended period time I promise you ground beef and rice sounds good for breakfast even once it's wild but it does it's funny to me so what's funny to me like having a teenage daughter and now she's more into fitness it's a little different but I remember when she was younger even when my son was

younger they'd go to their mom's house and they'd go to my house now my ex-wife isn't like super crazy with like process food or anything but it's definitely more than our house and I remember my kids would be like you'd nothing to eat I'm hungry there's nothing eaten I'm like there's tons of food here yeah but you know I just want to have a snack yeah thank you not really hungry if you're really hungry then you're

going to go eat a meal that's right that's right 100% you know speaking of diet stuff you know how a lot of people are using a fuel breakfast because of its convenience because it's a meal replacement yeah so a lot of people are writing in and saying it's a super convenient way to see the digest it's easy to digest

“proteins, fats, carbs you know it's what's the calorie amount or something I think”

400 yeah it's about 35 grams yeah it's a complete meal replacement it's not like a pure like low cow thing it's like your you're like the coffee one

two but it's never in here so I saw Jackie posted and tag me I don't know if she's getting it here

where she got it but in our our refrigerator we have all the other flavors which I like the other flavors but the coffee flavor is my favorite especially if I have caffeine in it or is it just coffee flavor now I don't think it's caffeine I don't know I don't think it's just I think it's just coffee flavored but I do like I'll check that would be cool that would be good I mean it's more like I typically don't do it for breakfast I like it after a

workout so I like your post workout I like to have something right after I work out and it's easy to it's easy to digest it is it done I'm looking at that I thought you already got it yeah see I that would be interesting if I had caffeine let me let me find that one I don't think it does no because that'd be weird I think if they had that with caffeine it's coffee coffee coffee caramel yeah because even

like decaf on some level has a little bit of caffeine it doesn't have that really is that true it would say it has caffeine with tiny bit decaf has maybe yeah a little bit like 10 milligrams yeah just that's not a little bit done yeah I'm trying a lot decaf has a little bit of caffeine yeah it does a little bit yeah I can't get rid of all of it can't get rid of it yeah well it's got as much it's got less than a bit of coke

I think of coke has even more yeah that's right it's not a lot but I avoid actually decaf late at night too well oh I had I would tend for someone who's really sensitive caffeine a 20 a pill of caffeine's 25 milligrams so if you're telling me 10 that's half of that pill has 25 most your caffeine pills are 25 milligrams no yes

I'm a caffeine pill so yes it does have caffeine 65 milligrams per bottle no yeah dope party I was so gonna have that after this I did not just have one yeah just I would imagine it's have you had it yet I haven't had it yet oh well that's that's that's the best one yeah I mean they're all they're all good like I

they all taste really good I haven't had one that I'm like ah and you know me I totally have I get scared of me dude but the the ice coffee caramel one is is the business and I have what I haven't done in which I want to do is like poured over a cup of ice shake it up pour over cup of ice and then now that I know it has caffeine for sure yeah I'm speaking of workouts

“I think maps ppl is launched right yeah so this is a push pull”

away we're almost sold out yeah we're running out yeah I'm gonna use that we're almost sold out and I expect a more females we're gonna buy it

the men yeah so this is the first time we've actually I think taking a program

and programmed it slightly differently for men and women because women have they want the more lower body focus more glue focus and upper body wise more shoulder and back focus whereas men you know more traditional with the breakdown yeah I program all armors for men yeah just by the way the coaching charge tomorrow oh the coaching star tomorrow oh so if you got it you get

there's three days of coaching with our coal coach on it cold kill yeah but this is uh yeah this is uh I'd say probably the most consistently requested split in our history it's a very popular is it the most popular split ppl I feel like it is just in general it is you know we did like just this general survey in a commercial gym

if you were to say if you were to say name a split and give it like a quick name yeah I think it's just ppl I can't think of another upper lower

be the other one yeah but I think ppl I always thought like single body

“but that's how my you know bodybuilder background you know knows that”

that sees a lot of that yeah now this is the most this is a very requested split so I'm sure I'm sure people can love it our place makes multi functional cookware it replaces lots of different cookware tools and it's forever chemical free so nonstick pans without all those crazy chemicals that mess up

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chemicals go check them out get 10% off go to from our place.com the code mine pump you do that 10% off discount back to the show our first color is Mike from Montana

“how's it going guys right doing good how can we help you good”

I'm a man it's a huge honor to be on like everybody says it's I've been a huge fan for quite a while several years and yeah thanks for having me on it really appreciate it you got it so right to the question I emailed in a few weeks ago I had to reschedule for some issues with work I couldn't make it to the

call but I was about two weeks into a bulk when I messaged in and I was eating about 3200 calories hit my protein targets

every day I've never actually tracked in a lean bulk before so

I was curious to see how I could get my calories up and the first time in my life had grown up choppy kid you know I've since been you know pretty fit for about 15 years I've been consistent in gym for a long time but I still have a little bit of that nagging like don't want to be a fat kid type

mentality and so I had a hard time kind of letting loose of that and just being like just eat just feel your body and do it you know I need to and so I made myself do it and I'm now eating upwards of 4,000 calories a day and about 550 to 600 grams of carbs depending on the day and I am definitely

getting stronger and I have way the same as I did a month ago which is really really wild to me and I am taking a pretty low dose of epimoral in but I've been doing out for about a month and you know truthfully I feel like it's not making as big of a different society expected I just feel like it's the first

time I've been super consistent with with my diet and actually weighing food for a long period of time so but I guess my question is I don't know if my email it said that I do a lot of that country bow hunting and a lot of outdoor things and like the September October time frame of the year and this year I

wanted to build some muscles so I could lean out and kind of look good for the summer or whatever and I'm struggling with how

actually a little ahead of a schedule on maps aesthetic.

“I have a two weeks left of phase three and then I was going to”

move into a cut starting the end of April so I'm kind of in a year transitional phase where I have three weeks left of my you know a quote unquote bulk if you will and then I was going to move into like a six day week cut but truthfully like I haven't put on too much body fat so I'm kind of thinking about

just eating maintenance but I kind of just wanted to get your guys a thoughts on the best route to go. What's the goal? Yeah well why go in the cut what are you trying to do? Well truthfully just just for my own selfish reason I just want to look at for the summer you know going out on the

river and things but leading into hunting season and I figure you're like I'm already in pretty good shape like in most of the

lifts I do obviously falling your guys programs very

functional only thing I'm not really doing is cardio and I feel like I can boost that pretty quickly um leading up to our tree season which begins in the like the beginning of September. Um and so performance at that point in the year is my goal but I'm hoping that I can kind of chase

the aesthetic goal for another month or two and then transition into preparing for the back country um and because truthfully I don't really care how I look back there. I just want to perform well but um I feel like it's not going to take an overly long time to get ready for that so um I

guess the aesthetics now and then performance in a couple months. Well you're so high uh I have a couple ideas. It'd be pretty easy I mean you would just drop your calories and you don't even have to go down that low you're at 4,000 you went down to

“3,300 you'd still be eating a good amount um and you should”

see some leanness um and then leading into um your your hunting season I'd bump the calories back up along side with an increase in in cardiovascular training uh you want to go into something like that well fed I'm assuming you're not going to be eating much when you're out there and moving quite a bit and

so you want to go in there well fed you don't want to be too lean and a lot of people think it's good I need to be really shredded uh doing that you don't want to do that you want to have some body fat on you uh so you don't um you know bonk uh while you're out there but if you're you're walking around

16% body fat something like that you're you'll do great I mean I have something even more specific for the next month for you uh where you're where your steps at right now oh man I'm an electrician so I work usually for tens the occasional fifth day but um on my work days I'm between 10

and 15k and then my off days I'm hovering between like 8 and 12 I'd say okay so maybe on those off days we can pick up like a little bit of like low low intensity cardio to keep those days high on the off days and then I would drop you to maps and a ballic and then drop your calories all the way down at

3,000 to 3,200 tops so pick up the pick up the activity just a little bit low steady state not hard intense cardio just pick up the activity and you could do that on your off days since those are your days that you have let lower steps and then I would drop down to animal keep in mind when we go to a calorie deficit I'd prefer you

on like a program like anabolic because you're not going to build muscle at that point now it's just let's carve carve away and see what you have built and reveal the hard work you've done so you don't want that much volume and intensity so we just want to sustain the muscle you have and so that much volume intensity plus the cut may not be ideal I drop you to like maps and a ballic

pick up the activity and steps and movement uh the rest of the time and drop you to like 1,000 to 3,200 calories do that for a month and you'll watch yourself lean out nice do you know where you're sitting at body fat percentage generally

“roughly I'd say honestly man I got my body fat tested a few months ago before I”

started the ball can I was at like 11% I find it I find it difficult to believe that I've gained much more than that I'm saying I guess probably between like 12 and 13 would be my best guess but I haven't stepped on an amount so but I mean still have abs like still I mean you know I'm doing yeah when I'm doing lateral raises that shoulder striations are crazy like

it's interesting eating this much I didn't think I'd still look like this so soft you're already that lean you don't need to be aggressive with perfect drop down like dudes everywhere I said drop your calories down a 3,000 to 32 for that month and pick up your walking probably drop 2% you yeah you'll you'll get down single digits for sure you'll look great

you'll be shredding guys how do you guys feel about performance compared to animal like just leading into like a more functional phase like obviously I kind of want to still keep like the static look so maybe animal is the best route and why you guys would suggest that but just not a curiosity why you chose for performance for normal yeah I'm looking at

I don't want you don't need to you don't need to do a bunch of

training at this point I got always coached my competitors

all the real work of what muscle you've built with you on is done right now and you hitting the body three times a week lifting is more than enough to keep

too much and doing a cut and that's where people go wrong is they try and do

“more and ramp up and also cut calories it's like you've done it you've built”

the muscle now let's just keep that muscle by sending a signal to it which the animal anabolic or even a map 15 program one of those would be the two I'd put you on right now and then just create more activities so stay active so I don't want to reduce your activity also so I want your activity up but I don't want you pushing really hard and you don't need to do that at this point

you just active let the diet do the work now if your fear is in losing functional ability if you're if you train quite often in that way a cycle of maps antibiotics not going to cause lots of problems with that now if you live in maps antibiotics they'll training yeah that's different but if you're like you love the functional stuff you're like oh man if I switch to

maps antibiotics I lose a lot of that no you'll be okay especially when you jump back into you yeah you jump back into your training uh for your hunting season it'll be totally fine cool I really appreciate you guys having me on I can't take enough for all you do you know it's funny I've got a couple nutrition inserts and I kind of coach just friends to try and help them out and

I always tell them to listen to your guys as podcasts because I've learned more from you guys

than I have any of my nutrition certifications so um yeah I can't can't take enough but yeah just do encourage anybody that can't just do encourage anybody it's listening where were your calories at before you bumped them to 4,000 uh so I did a pretty aggressive caught I was living in Vegas for a period of time and wanted to be shredded for the pools and everything and so my calories

“were sitting I think around I was at like 23 to 24 hundred a day hitting”

protein targets and that was in April so like mid April and and then when I got back I moved back to Montana started to kind of just eat intuitively if you will strength train um definitely was pretty lean when I left Vegas but uh then I started to climb my calories back up and um when I started the bulk I honestly

was just increasing my calories like 100 to 200 a week and was just like you know 205 205 205 on the scale like every week and uh strength was going up like I felt like I mean I'm actually pissed of myself because I didn't take measurements of like arms and shoulders and everything because I know for a fact like I've gained a substantial amount of strength

like I mean I can deadlift just as much as I can basically do an animal

like in the offseason and so it's um yeah it's the calorie increase for anybody that's listening it's afraid to put on body fat if you're strength training the way that these guys teach you to do I feel like it's uh body fat is not going to be an issue most of the time it's not more cool yeah if you if you follow exactly what I said you're going to get shredded right

“that in 30 days but here's the here's the thing that's going to mess with you”

you're going to look flat and so you won't you go through a period of time in your head where you won't like that you look better right now you probably look what you look right now is a good look 11 12% must more muscle so you're going to deplete all that glycogen and you're going to have what we call that flat look which will make you think like oh god I'm not I'm losing my your will be fine stick through it all the way through

and then at the end of that month feed your body them high 4,000 calories days you get in a watch would you what you balloon out look like yeah I love to hear you're back from you like 30 like she said it's uh update on how you are she was yeah yeah for sure yeah I was she you guys an email or something alright appreciate it my awesome thanks so much guys appreciate it

yeah just for people listening so cool I just want people you know because you get people like one pound of muscle only burns this man actually you don't speed up from a top there is a range of calories that your body will burn with the same lean body mass now of course building muscle speeds things up but even with the same lean body mass his body weights say the same 252525

as he was bumping calories that makes no sense according to the you know the oh no the science says but it doesn't work that way and real life it doesn't work that way there are metabolic processes uh that are very complicated that will increase or decrease what's called efficiency meaning your body learns to burn less or more in part of that process is eating

more eating high protein and strength training and you don't have to gain all kinds of crazy muscle to speed up in metabolism just a little bit our next color is hope from Illinois hi hope hello how are you how can we help you well first off thanks so much for taking my call and thank you guys so much for putting out all the content

that you guys do it's just it's it's it's been incredible but I need to talk

you guys to that need help yeah let's go okay so I'm going to read off my phone a little bit give you a little bit of background first so i'm 28 years old i'm a stay home mom i'm about five foot six hundred eighty pounds i have no idea what my body fat percentage is um i'm a former college athlete my husband was my family has been

like how to eat anything um and college track pretty much kept that at bay um for

“my entire year's there um but about about about a year after college i got diagnosed with”

polycystical variance syndrome long story short i taught for two and a half years quit teaching i'm now a stay home mom full time with my son um and we live on a um homestead my husband's blue collar so he works a lot um so i take care of a lot of the stuff so anyways my question is i i feel like i should be doing some sort of maps 15 program but i don't really know what to do because because i do so much like i obviously i'm home with my son like i said my husband works

and i worked twice a week for my church we're 30 minutes from town my gym is literally in my garage um and i'm struggling with the like i want to spend more time than 15 minutes in the gym but i'm literally not even getting out there right now so i just don't really know what i should run to like be i don't know be happier with how i look um and just be a little bit like

“i guess stronger um i you know stuff like that so yeah oh good you sound busy and you sound”

like you're doing a great job with your family and everything thank you tell us about your day because you said you're you're live on a homestead so explain that did that does that involve a lot of activity um kind of so since it's um i live in the midwest obviously so like we're just now kind of getting into spring and stuff we don't have a ton of animals or anything yet but basically i take care of the mowing a lot of the landscaping once we get our garden going you know

i'll take care of that but my day today mostly is um hate you know hanging out with my son we're outside we're trying to take walks you know do that sort of stuff is the weather is getting nicer um and then basically like the homestead stuff is a lot of just like you know plant work watering the plants that sort of stuff so it's not a lot of like super intense crazy stuff so i'm just gonna help

be a little bit here because uh you were a college athlete um and this is always this has always

been my challenge with uh athletes or i should say x athletes meaning they competed at a high level and then they got into normal life your idea of activity is very skewed so like your idea of a workout is like training to race and so anything other than that feels like you're not doing anything right but i can guarantee you and reason why i asked you uh what it entails uh is i can guarantee you're far more active than the average person i mean if you were to track your activity and

compare to the average you know mom uh you're you're moving a lot i wouldn't anticipate you're taking over 10,000 steps a day just from doing the stuff and the yard being with your kid so you're moving uh quite a bit and you also have a lot of things that you're probably managing which is probably why it's difficult for you to get like okay i gotta work out more you're playing that shame game with yourself i should be doing more but i'm not doing enough but i'm also tired because i'm doing

all these other things uh so first off you're doing a great job a map's 15 protocol is perfect yeah for you and then the big the real big challenge is probably gonna be diet

it first of all first of all it always is but it is always especially hard for x athletes because

again your idea of eating properly is based off of your years of training really hard and it was probably like i just got a fuel myself because if i don't fuel myself i can't always yeah so your portion ideas and how you fed yourself is just based off of that uh so that's gonna be the challenge um and then with PCOS uh typically women do better on a diet that is lower definitely low and sugar but tends to be better lower and carbohydrates have you experimented with any of

that to see if it helps with your symptoms um i've done like gluten free for a little while um like when i first found out i was diagnosed with it and it definitely helped for a little bit um and then i kind of like was able to figure out like how much i was really able to have but i haven't really tracked like a whole lot else since then um as far as like if i'm more or less energetic and things like that okay so uh a good structure that i found just through coaching with women with PCOS

is a diet that looks kind of paleo style so uh eat and until you're satisfied and eat when you're hungry so we're not the track and go crazy try to hit your target body weight and protein so that's

“the only thing really and then really you're just kind of limiting yourself to meet fruits and”

vegetables uh and so you're not eating a lot of uh carbohydrates or a lot of starches but you are eating fruit uh so it's fruit meets uh some nuts vegetables and just eat when you're hungry

math 15 protocol is you're gonna have this nice consistent change to your body and you're gonna probably feel really good okay and then now that the weather's really nice i just continue to encourage you to keep doing those walks get out there walk move yeah doesn't need to be intense it's just create activity go for nice long walks um and and then do exactly what salsa just that alone with math 15 uh and and by the way uh especially since you're at home busy mom uh it doesn't have to be the

all the the two actors two exercises a day is what it is they can even be split up there's another wrong with you going out the garage getting a set doing stuff playing with kid go back do another set like

“you know you can you can spread it out over the entire day people have this idea that you have to”

dedicate this time and that has to be your workout time no it doesn't you could literally sneak away uh you know when and do a set or two and then come back just to accomplish what's in math 15 in the day at some point in the day i don't care how you spread it out whether you do it in a block 115 20 minute block or you do it and set so we're the entire day either way it's totally fine yeah in fact in in my experience when people spread it out they actually do better i'll be better yeah

yeah yeah yeah yeah what's yeah what's what's the what if you what are you finding is the challenge

that's preventing you from going out there and doing it probably first making just making it

the priority and like knowing i guess maybe which program to run like which maps 15 program to run because i did transform right like eight eight to ten months after my son was born so this was kind of recently like last winter and it worked really really well but he also you know wasn't very mobile at that point you know like you just go out and like do it so it's probably just more like knowing which one to do partially not getting bored if that is like yeah extends you know like i just

actually you know because you're setting up stuff in the garage and like i'm you know i'm doing all of it you know there's not a whole lot of like weight racks and you know all of that sort of stuff so i probably the boredom and just knowing which one to actually do what is that equipment what is it all look like in there for you so we have a squat rack that also has a cable machine on it it's

“all loading um so yeah that's that's what we've got you know you've got plate loaded dumbbells”

so there's two ways you could do this you could either set it up the night before so you know put your son to bed be like all right what's tomorrow's exercises and just kind of set it up take it take it two minutes and then the next day you could this is one way you could do actually help somebody do this recently she would put a chart up and she'd go out and she would just when she do a set she'd check it yeah and then she'd go out do some more stuff and she's like

oh i got five minutes i go do this at she'd check it and by the end of the day she's finished with her six sets or whatever uh the program calls for so the boredom part again this is the actual athlete mentality yeah it's like in my wasting my time because i'm not beating the crap out of myself yeah and so it's it's it's a complete shift in your mentality now for the side of you that likes that challenge here and there uh that's something you could do occasionally and i don't know

“if you're you said your husband was a college athlete at one point yeah he was yeah i mean this is”

great family time so you know on a day off or something like that you could tell your husband hey do you want to go do do you want to go do a run or do you want to go you know play this or do you want to go do this thing and then just for the enjoyment go out there with your husband bring your son with you and just have some fun because that's there's value in that as well uh and it will feel boring the day-to-day stuff is going to feel boring and comparison to how you used to train

but it's it's it's very different what you're doing now is you're not training to be a top athlete that's not your priority right your priority is to feel good have energy be healthy be mobile be happy with the way you look and feel but also just to be able to be a great mom great wife do all that stuff and so it's really just uh improving the quality of your life so you really got to get your mind around that rather than like just being this like hardcore athletes a totally different

mentality and you'll get great results hope i'm telling you you will you will be you will be blown away

here's what i'll feel like for you you're gonna think to yourself i can't believe how little i'm

doing and i'm and my body's changing this doesn't make any sense and when you're saying that to yourself you're on the right track do you uh you make most of your meals um i'm not gonna lie to you i've been having a very hard time trying to make meals with just being exhausted by the time i get to the end of the day so it's kind of like okay what do we have for leftovers and then it's like oh we don't have anything for leftovers because i didn't make anything so i need to get better about like

just actually making stuff i did this week mostly because i knew i was talking you guys and i did make all of it and it's definitely me's the only Tuesday but it is definitely made game changer yeah i would definitely take advantage is the day that your husband is home that like that becomes a thing where you guys prep a prep a bunch of at least meat and rice you know

or meat and potato yams whatever just have enough bulk meat ready for yourself and you can always

you have that fruit available like i said you know you can just grab it and i'm just another

hat just for people listening another hack like we think of cooking is a job but when you do it together yeah it's great uh connecting time my wife and i when we do this it's like all be outside barbecuing she's in the kitchen doing stuff and i'll come in and we'll talk we got music playing and i actually start to look forward to it but if it's like a job then it sucks but meal prepping is a total hack like if you if you're consistent with that the diet part is like it's

like 90% easier if you just do that okay you sounds good and they okay i've got one other little question for you if that's okay sure i have like some sort of bulge disc or something in my

low back and i don't really know what it is but it's made me afraid to like dead lift or

definitely heavy i found that when i do like hip exercises it gets better i didn't know if you guys had a suggestion on like what i should do to help that low back pain if you feel if it feels painful to do traditional deadlift you could do single leg deadlift or you could replace it with a hip thrust and that's totally fine oh okay totally totally fine perfect do you have maps 15

“um i think so we'll check we'll check and if you don't we'll send it to you and if you have”

that one i'll send you uh maps 15 muscle mommy which is another version so you have a couple of versions of maps of team yeah okay one last thing do you take creating

not consistently like it's it's actually it's actually been shown to help women with symptoms of

PCLS oh really yes oh okay so five to ten grams a day consistent okay i will do that all right all right help thank you all right thank you so much you got it that uh i know you guys have had this experience retrain like you know i'm a mom now or i'm a dad now i used to compete d1 sports oh my god we got a rewrite how you experience exercise and like you said i mean it's volume it's it's it's a lot you eat a lot more and it was a lot of carbs and it was like you just didn't really

think about it because you're putting it to use i had a woman that i trained she was water polo

“d1 but to water polo you guys know water polo crazy this is the train like crazy and i remember”

she's like i'm just eating you know chicken and rice and this and that and i said can you should you weigh the amount of chicken that you're eating just because i need to see and i hurt her her the amount she was supposed to eat for her size and whatever goes like seventy bounces just like sixteen ounces of chicken yeah i'm like well that's a lot of chicken she's like well that's tasty yeah i know you're not doing water polo anymore yes not the same now the the maker break

here in my opinion is going to be meal prepping totally we came with the husband so like hopefully he's bought into the mission and together totally they meal prep and they get because that's what i heard i heard that's a real challenge and even if she falls after 15 like we're telling or so like that if she if she doesn't get a hold of the the diet party composition why she has

“yeah so that's got to be a must and and i think what your advice is the way to go like to make”

it a thing a fun thing that the family is don't you guys enjoy doing it yeah yeah yes we're super consistent with that on Sundays and it's like a thing that we do and i love doing it and so hopefully that's just it is that he's bought into supporting and helping it and then together they can do that because that that'll make her far more successful our next caller is Logan from Utah what's up man i don't know how to help you up i'm really grateful that you that you

talked to me i sent them my question not too long ago so i really appreciate the quick response you got a man my question today is about i'm training for your maximum performance potential i'm joining the army national guard here in the next couple months actually i'm a little out of breath because i was just talking to my recruiter he wrote his motorcycle to my company to sign some paperwork so i'm just trying to get my my breath back but i'm signing this Thursday

and i could go to basic training anywhere from three weeks to around eight weeks from now and so i'm just trying to figure out how to maximize strength and conditioning and all of the the military requirements and just balance all those training routines so i'll just go ahead and read my question um the before i start i wanted to just go over the army fitness test standard of what kind of stuff they be there they're testing us on and what i'm trying to work on

but it's a deadlift and the max is 350 pounds i'm currently i just did the the test yesterday to see how i how i measured up and i was doing a 335 pound deadlift for three reps that's what they test shown is three reps the two mile run the the 100% on the two mile run is 13 minutes

30 seconds i did it for two minutes and 30 seconds and then a hands release push up kind of like

“the ones that are in the mobility sessions and maps performance and the max is 62 and i could only do 43”

and that's a two minute time thing as well um i'm top of that there's also a sprint where you uh it's called a sprint drag carry and you sprint 50 yards and then you um it's a daren back so it's 25 yards at a time so it's daren back then you grab a sled that has two 45 on two 45 plates on it and you drag that 50 yards and then you do a lateral shuffle side shuffle where your feet can't cross and that's 50 yards both sides um and then you do a 40 pound in each hand

a kettle ball carry where you do the 50 yards and then you top it all off with uh with a sprint

and that one was sounds pretty tough i couldn't even pick my legs up on the last sprint my feet were

dragging um so uh aside from the fitness test i'll also be expected to do high reps of bodyweight exercises terrain runs and obstacle maneuvers with and without weight potentially to the point of failure um on a possibly suboptimal government military diet um and poor sleep and occasional sleep deprivation so it goes against all the things that you guys talk about but these contrasting goals of strength and conditioning have asked me unsure and overwhelmed about where i should start

i'm 29 years old i've been following your guys's programs and your advice for about six years and i credit all my success um however i just don't know which program would be best for this

kind of goal or be appropriate for this goal all right i'm i've done okay sorry look continue

i've done some like military fitness programs super pair um like one is a gym's gym super bundle or some of them are just the ones on the government website and they seem okay um but i really respect your guys advice and so i kind of want to know the the mind pump approach so far i've done the maps performance and i was doing the phase one the strength and the phase two the uh like

“intense intensity cardio version and just alternating week by week i remember you talking about it”

on the podcast um and that's been pretty good i've noticed some strength gains i've gained like six pounds um the endurance is kind of harder because as i'm getting heavier the cardio is more difficult um but i thought that that was that was pretty good um for what for what i had to work with and then how long you been doing that for a moment the the toggle six six six weeks so if the if the phases are three weeks i just barely finished the six the week last week

um and so then yesterday i just tried to see how i stood up to the standard um so yeah that's just been six weeks and it's been pretty successful i'd say and then the last last point that i just wanted to bring up is uh past injuries i've injured myself in the past and so i really like to focus on um hip low back shoulder and wrist wrist stability mobility and strength um i've noticed when i do like rock marches or whatever my hip um on my right side

hurts i sometimes have shoulder pain on the right side as well um and then i was trying to do like wrist strength and exercises and i hurt my wrist to where it was just constantly spraying for like two weeks and i didn't know um really how it happened it didn't happen while i was strength training it it happened in the kitchen when i was holding a frying pan later and it just like locked up so it was very odd but just being able to manage those training goals and then

also try to fortify my joints so that i don't get hurt during my basic training and all that kind of stuff any advice that you guys have for that um pre basic training basic training and then post-basic training um i would appreciate it and i'd follow yeah you got to do really really well i'm like you guys so i got i got i got some questions so the standards that you gave us are not

“the minimum to get you accepted right no those are like the maximum okay that's why i just”

just get accepted with really i was a man three fifty i know that would exclude like 90 percent of you yeah why she for the man why okay so what's your goal is it to be accepted or are you trying to give it a special forces or something i'm i'm going into an army infantry unit and so their standard is higher than like an admin administration position um but i gene i mean i'm so close to getting a hundred percent on that test that i'd like to be able to train for

but just since that's kind of like the the highest standard i'd like to strive for that

“standard in a way so because you're really yeah we're already in right already in base i'm already accepted”

and i don't have a problem getting in to crush yeah that second question you said you have

what three to eight weeks we don't know yeah so the problem is is they don't let you know um

when the basic training things are like when the dates and the locations are i may be for national security reasons i don't know so i have to wait until i'm list and actually sign my name on the dotted line before they give me my my schedule and then i can kind of back plan from there because we don't have it it could we don't have a lot of time yeah that that's so here's what your mistakes going to be due it is going to rush this tried to too much

if you rush this you're going to cause problems eight weeks we can see some decent improvements i think in eight weeks you can hit the deadlift you can probably hit the two mile run the plank the pushups might be difficult in eight weeks three weeks is not going to happen so okay so you're

selling the greatest discrepancy i would do yeah and so even the i'm going to tell you right now if you

try to rush this yeah to hit a hundred percent you're going to hurt yourself and then you want you to get accepted yeah that's more crack and i was movements too and it's less on the intensity

“that's what i load if that makes yeah i was talking to one of my friends about it and he was saying”

like the amount of points that you get from doing a three 35 deadlift to 350 is only like three points so if that's really worth risking to hurt yourself yeah he's like i wouldn't do that he's like i would just be do everything like to the best of your ability to don't push it so that you don't injure yourself it sounded like the the the two mile run and the plank which by the way will help each other so if you because you and those three to me would be kind of what we go after in that

short period of time like because i could improve your two mile run relatively quick sure

and i imagine you'll probably actually drop a little weight trying to improve that time and so that'll actually make the plank even easier and better so planking running and the pushups are probably things that i would go after in that short period of time because we have such a short time your best bet is to practice the test as your work out and not do a specific and if you told me you have you know it's almost an OCR three months or four months then it would be a little bit different

but what i would do is like someone like you i would probably practice deadlifting once a week you're gonna run you know a mile four days a week five days a week you're gonna try and get fast at a mile you actually get better at two miles faster if you practice getting a fast mile the plank you could practice most days and what it'll look like is sometimes you're just doing it for a minute and a half and sometimes you're actually seeing how long you could go

and the pushups you could practice almost daily and i wouldn't go to failure but i would keep it really to the intense and just try to get good and so this is gonna look like it's gonna look like five days a week of practicing a lot of these things and then like the you know the sprints the sled drags a med ball road on that whole circuit that's once a week and so you're just practicing and you're not doing anything the discipline is really to just just taper off right

before full fatigue like you want to just taper off so you still have energy and you carry that into the next day and the more you practice that and the discipline with that like you're gonna do much better and and feel that when you're actually competing yeah what we're trying to do we're improving stamina you can improve that pretty quick but really what we're doing is improving technique and the the I'm gonna tell you right now the thing for you Logan is if you

rush this you're gonna run the risk of not even being accepted okay so because you only have at most eight weeks but maybe as little as three weeks and there's not much you can do and that short period of time except overdue it so you're just practicing you'll improve that that mile time in that time that's fast yeah you'll easily quickly like if when I look at like what can I easily accomplish with you I'd the it's those three I and three weeks time I can improve that two

mile run time I could definitely improve that plank and I can improve those consecutive pushups and then practice just by practicing them just by practicing them improving them every single day like you can you can get after them and you can get after those three things every daily daily we can

“practice those things the dead lifting is the only thing that I'd probably do to it two times a week”

maybe once okay but I would yeah I would do two but I wouldn't go heavy every every time I'd have one I'd have one light day no just pure mechanical technique yeah and then another day another day that I it's kind of heavy and then it would be literally practicing those other things throughout the day every day yep it's like you'll you'll improve those I mean honestly if I wanted you to get your deadlift higher in four weeks what I would have you do is practice pulling three

interpounds and I would have you do one wrap and I'd have you practice lifting it with speed and

but you're you're gonna do one and then get your technique down and then try and lift it

“try to pull it with good speed but without being reckless but again look I'm gonna I'm gonna”

encourage you again if you rush this that's gonna be a problem because we don't have a lot of time so what you're gonna do is just practice the things that you're gonna be tested on right yeah actually I'm glad you said that because those are the things that I actually highlighted because the run the plank and the push-ups that I would like to see you could do you could do that needle yeah we can move that needle we can move that needle I'm sure to

appear time yeah and I'm telling you if you get really fast at one mile that your two mile run will improve better than if you just run a bunch of two miles okay I mean would you take every day run that mile as fast as you can right yeah five six days a week every every day get up and try and improve your mile time you know shave shave shave 10 seconds off every time yep and watch that so I don't have to worry about like staying in zone two or anything like that I just go

I don't know try to get yeah get up there run that mile every time you run that mile shave 10 seconds off that mile and then when you ready to go push to you'll see your time go down yep okay well I know that like my basic training it's gonna be about five and a half months and they they take people that are in much worse shape than me and they get them up to like a higher standard so they'll be training me as well yeah the difference is is that I'll be spending

those five months um probably not eating the foods that I want to be maybe not hitting my protein go and not having the best sleep so I'll be doing more almost like training to failure which is kind of opposite of what you guys are saying prep so should I just hang on during yep basic training and try to yep yeah 90% 90% of the capability like 90% of it yeah part of it's getting people in shape or out of shape which is really tough like you get into

basic training and you barely you barely make it in you're gonna have a tough time but 90% of it's mental yeah this one's either your just can be able to do it yeah and so you just kind of make it through try to get sleep when you can try to rest when you can you know stretch in between mobility and just make it you're already you're already testing at the top tier so you're gonna be fine you're fine yeah you're gonna be fine I thought originally we were saying that those were the

“standards like what did they move this standard I think that was because like there's no way that's”

a standard no that would exclude like literally 95% of people yeah yeah three fifty for three is a legit

dead look yeah keep up that yeah I've never I haven't really lifted that heavy I've got to stay

around the 250 weight yeah and so when I just put all those weight on it I was like let's see if I could do it I had the strength there but like I could feel it on my on my joints and my knees and my hips and I was like man I don't like the way this feels so yeah and then right and then right now get good sleep yes do not compromise your sleep I don't care if your buddies want to go out your girlfriend wants to stay up late yeah really good sleep that'll make her break your feet and sleep

and mobility practices continuously that's it okay before yeah before but won't prove these Elbro you got this um I do have one question about diet just during the basic training if you guys don't want to share um with the we kind of talked about this like I don't know if they've already flipped

the food pyramid and basically training like they have on the website but like for example if they

don't have enough protein or it's hard for me to get my my calorie goals with how much work that I'm doing would it be better to just try to eat all the food that they have even if it's like like threads and pasta yeah yeah you don't want to love the energy you don't want to yeah you don't try to cut bro when you're in base of training are you allowed to bring a protein shake or anything do they allow you to do that um I don't think during basic training the way that

it's split up is you have your base at combat training that everybody goes through and that's like eight weeks and then after that I have my individual training for my job and they might be more lenient once I get into individual training where I could go to the px and maybe grab a protein bar protein shake I imagine you could you could just know that a bunch of protein powder bags in your inner no bro they'll crush you yeah if they catch you with anything you're not supposed to have

come on yeah I don't know yeah and then I'll have to do more pt yeah if you fold your bed your sheets are on pain listen you eat everything they give you listen unless it messes your stomach up

“you can see everything you need to eat the protein versus even get doubles if you can a lot of”

things if your body if your body leaves some food on us play eat that too yeah okay so just try to eat as much calories as you can yeah yeah you're gonna put it to use that's the thing that's it okay okay yeah I mean that was that was everything that I had so thank you guys go crush it you got a man I mean we appreciate your service dude yeah thank you I appreciate you guys too have a good one yeah in listening at 29's late huh kind of it is right really late what's wild to me though it's

well what do you and first is telling the army fitness standards and he said I'm like dude when

“they wouldn't know that's why I said we're like really silly yeah yeah I was like that's those are crazy”

you're gonna get first place yes I'll take his style which I get but what it will happen is if he goes man I got to chase that yeah and then you know he's got four weeks it was he beats the crap and they get hurt well it's especially considering how much a PR with a chasing a PR deadlift while also chasing endurance running like pushing super conflict yeah it's just especially that short of time we don't have a lot of time but you know for people listening like we relatively fit

and you have some kind of a fitness test for military or some other maybe your emergency services job or something like that the best thing you do leading up to the test is practice the test practice the test that'll that'll get you better at the test our next color is mark from

“Florida what's up Mark what is up guys hey this is really dope I really appreciate your time for”

sure I will jump right into it so I am 39 years old and I've been a loyal listener of you guys since

2017 so I'm pushing a decade so I actually started tuning in two years after I landed my first

internship in strength and conditioning for a D1 school in Georgia just looking for a way to even my knowledge base I was new to everything I don't know how much you guys know about strength conditioning in the southeast very competitive yeah very competitive for sure I got really lucky I knew a guy on the inside he put in a good word for me I landed the gig I mean guys like me really didn't get internship like that prior to that I was a touring musician like skater guy

just so happened to lift weights so I got lucky I'm grateful for it that internship freaking changed my

“life teaching people how to lift weights is cool it was fun to like explore westside marble and”

powerlifting and a little bit way lifting and as they cue all that fun stuff but what I love the most

was the mentorship I provided for those athletes for those young men I mean I spend more time with those guys and I spend with my damn roommates at the time right I was there 445 a.m. to like 5 p.m. daily right I waited I did that for free for two and a half years I waited tables on the side to make ends meet I did the things right as that progressed I quickly realized the strength and conditioning at least at the elite level like that I don't think it's for me it it offered

really no job security guys come and go as head coaches come and go it's just there's no job security the hours for crazy it wasn't sustainable or even at that point it wasn't attractive to me so that realization kind of pushed me into the corporate side of fitness so for the last eight years they relocated me from Georgia to Florida and I've been the territory sales manager for a company essentially designing way rooms and selling like fitness equipment and stuff to talk pro teams

and colleges high schools on paper this job is freaking awesome I love my job don't give you wrong I'm super grateful for what I get to do you know I'd make my own schedule I'm not micro managed I'm around this industry that I that I've come to just the fucking love so much but to be honest with you guys I am I'm burnt out man like the constant travel constant sales quota conversations it's just it's focused on numbers now more than it used to be

than it is the people right like running the running the show I know that I have a lot more to offer this world my passion is in coaching you know whether that's like a life coach or a strength and conditioning coach or whatever I'm just lost on my path forward at this point I have an associate's degree and a resume of experience but no current certifications no really higher education degrees anything like that and at this point I really don't see myself getting back

in the strength of conditioning at the high score collegiate level in any capacity so I'm approaching this crossroads right now I'm approaching 40 and I'm I'm a little lost the way that you guys talk about training the general population it really speaks to me it really does like ever since I stepped away from the essence you were old I've kind of felt this void in my heart in a way and I just feel pulled in that direction I've this job has allowed me to save some money I

have a little bit of a cushion I can kind of step back and pivot and I'm more struggling with the how I'm terrified of spending all the money that I've worked really fucking hard to save

and I feel like I've been listening blah blah blah I feel like I know what you guys are going to say

“go to the big box do the things get the floor hours do the sorts do the shit but given my background”

I'm curious of your opinions if there's a smarter way for me to kind of leverage my experience to get back into coaching at this level without I guess completely starting from scratch yeah I know I'm not meant for a 95 I'm meant for something fucking more than what I'm doing I appreciate your consideration appreciate your insights that's right that I'll tell you the cool part about a guy like you and your right at least for me I'm gonna I'm gonna tell you what you think is

coming but I'll tell you a good news about someone like you though you will you'll move up that really fast compared to the average train right so the average 22 year old fresh out of college

no experience no certain no background and we say go to the big box jam get all that stuff

they're gonna take a year two years maybe even three years before they get like really good get some experience you have so much experience let's do sales experience sales experience you've got so much strength and conditioning experience that there's no reason within two months you're like the top guy and that just crushing it like you so even though that sounds so beneath you or like oh my god I have this if you come in with the right attitude that it's not beneath you that you're

here to prove that I can be the best guy in the gym and kind of have that

“silent chip on your shoulder of like let me go do the thing you should because like if I hired you”

and you came work for me like I would anticipate you to be my top guy within a few months because you have the work ethic the experience the not all the things and what that will give you one it'll give you a nice financial foundation right out the gate so you don't get to be hustling your because building your own going off any like building your own or go starting in a private where you just go get like now you're asking yourself to completely pivot build it come even though

it's in the same field completely new business and all the systems that come with that the marketing that comes with that the SEO on the internet and all those like it's like go somewhere where there's a secure even if it's a shit pay compared to what you're used to making secured pay where they're going to feed you some clients to get going and you know you're there for a year maybe you know and you and you build your systems out build all your systems you and you and you will have

it you'll look at it from a different perspective too like one of the things I liked when I worked for a big box gym is I didn't just get all the benefits of the trainers and all things we talk about

but I saw the way a billion dollar business was ran and that I was interested in that so I was

talking to management like what are the P&Ls alike and so be that guy be hungry to learn all aspects of the business operations and then also the experience of the other trainers and the systems and all that stuff but yeah I still would push you in that direction because it'll give you security and I think relatively quick you'll move you'll move up and you'll be out now I'm gonna throw a little bit of a wrench in this but I have more questions for your mark do you have

a family you've just on your own um yes so I have a fiance she's got a 14 year old so I've been doing you know essentially step dead life per date and eight years so once I moved to Florida somebody years we've been paying and so okay yes I do have others to worry about yeah yeah yeah now that's so that that changes things a little bit so there's a couple directions you could go with this one is what Adam said and the other one is this and sometimes you see this

with guys who are in a field like yours kind of sales driven you're traveling you're meeting people

“if this is all your life is you'll get burnt out and you see by the way you see this with sales”

guys even in in big box gems where that's all their life is and so they're burnt out but it's not the job it's the lack of other stuff it's the lack of meaning outside of that that makes them feel so burnt out because that's all you're doing I'm assuming you make a good money with what you're doing I do and to answer your question I guess like I feel so much purpose thankfully my job I do have flexibility so I don't feel like it's lack of purpose necessarily like I do

I feel like I get time to spend with my family so I've been brought back the story didn't tell you guys as I did government sales for about a year they brought me back to Ford or two years and they brought me back on the Forda because the guy they hired previously wasn't doing the things so I've inherited this pipeline again that I have and I'm like oh man I know what I have to do to get to the numbers right like I've done it I've already done it I've some of the higher

paying gig in government and then I'm kind of was demoted and I don't look at it that way but

and I don't think I don't want to do it again I just don't like now I'm in a different position

to where I'm being a stepfather to this kid I'm being a husband it all these things and it's just like I don't want to travel fucking three weeks out of monthly more yeah right like I'm not just not I'm sorry dude like oh that's that's different okay that makes so now that makes a lot of sense because I was thinking a potential perspective shift might need to happen because sometimes when you get with sales guys is there go go go go go go go and then they start to feel like I don't

want to do this but really it's just a perspective change it needs to happen that re-agdites them

“but you just said something I think that's real important you're you're driving three weeks out of”

the month and so you're not at your fiance your step kid you know you're gonna marry this woman maybe have more kids and you want to be around and you have some savings you said that'll give you a little bit of a buffer in that case I think what Adam said is on point you'll get that and I think what you would do is find a good to be grounded that way big box company okay where you're at because you're in you said Florida yeah Jacksonville yeah okay so you got a lot of options then

you've got some pretty good companies around you that you could work for and you jump in there and I agree with Adam you apply yourself you you you you probably can get yourself to general manager position yeah within a year yeah in some of these big box I got such a cool story for you Mark in fact the guy's name was Mark and was a mentor and a good buddy of mine

who was up was mentored me early in my early years of fitness incredible sales guy super

“talented hard worker he left the field for years went and chased the real estate game also”

like that and decided he was missing this he had this passion still for the gym and fitness and he wanted to come back and at the time they didn't have a general manager position open form and he said start me at the bottom put me at the counselor position and so he goes counselor assistant sales and then sales manager and then GM so he's like put me in his counselor and he came in behind all these other guys and like it was the coolest thing to watch

somebody who I knew was better than anybody inside that gym except I want to be at the bottom so they can all watch watch what I can do that's the attitude I would tell someone like you to come in is just like come in there as a trainer just to to show what you can do prove that to yourself you'll move so fast plus you'll have fun yet you'll have fun doing it you'll have an income already you didn't get a travel nowhere it's you know pick the gym the big gym that's close by

where the family and everything is at and before you know it the opportunity for you to have either upper management or decide to go take it on and do your it'll it'll it'll happen for you a guy with your talent with your skills your experience and it'll be stable you know maybe my general manager you're one location you're making six figures with a lot of different a lot of companies and you've got a stable position you're got you full benefits you're in the gym atmosphere you're

training coaches and trainers underneath you and that's if you stay in that environment that's right the other option is the other option is from there the other option is become a trainer and you just crush and then you love it and then you now you got you got you got the gift of get your own and then you can go do private type of deal which will be a little harder but that's just some of their option but I like the look at the big box companies that mark master of his part owner of

these are the ones that I like the best that it's are not you know who mark master off is but he's okay the other best culture they got the best culture so UFC gyms I think crunch fitness I know he just took over twenty far fitness so might take a while before that culture shifts and others because where you're located you probably have access to a lot of those different locations go ahead no I was just I was just agree with you yeah did you go in there and just and just

just crush and you got a little bit of a savings I I would give you six months before you're in some kind of a leadership role yeah this is it's free dude yeah curious on the leadership position is that still like training you said more it's training trainers that's right it's still coaching I want to coach people right like I don't necessarily want to well that's a cool part about

“about the fitness side the fit if you say on the fitness management side so that's what what I did is”

I always had the flexibility to take you know fifteen twenty clients on top of teaching trainers

which that was the perfect blend for me but you can make it but I mean that's up to you yeah I mean you could just crush as a trainer but like I love this so much that you got your experience you've got the systems you've got the whole deal then you can go into a private studio and build your clientele there if you decide you may just find listen I love training people but managing fitness people in a gym and being in a gym around it all was just as rewarding personally

yeah you may find that you say I just want to love training people in which case cool you

and I agree with you Adam like I definitely want to start at the bottom and work my way up I

“feel like that's how you earn the respect that's right and I just I have I never really”

considered the general manager position I don't I didn't think that you could coach people

alongside of being the coaching the trainer as an XYC so I never really considered that

aspect of it so I appreciate that and I will definitely consider what do you guys so choose the big gym for us down here yeah over here I don't know who they are not familiar with the shoes like choose C H U Z E oh no I heard that yeah I don't know who they are I don't know who runs or operates them or what their structure looks like if they're a big box brother gonna but if you go online you can now these days you kind of figure out if they got over over 10

plus trainers working out of there that's the facility you'll be fine I'll updubs look it up right now I've never heard of them yeah I think they're over there by you guys no no no no no no no no I was interesting yeah locations they have or who oh there's the center he did he just said there's a center's able okay there is interesting how the hell I don't know this was there's a cool gym they've got like red light therapy and they have

sauna's and all all the recovery stuff but I will say this I know you you mentioned the sales quote a thing you can't get away from that so it's gonna it's gonna be in the it's gonna be like

that in gyms and if you run your own business you're always gonna yeah that's always a thing

sure and and the main problem for me was like we the company and it's earlier years was focused more on the people than I kind of corporatized and now it's focused more on the on the numbers more than anything and it's like it counted every family for what are you closing it's just it's old quickly yeah so if I'm gonna put my ladder up against another I feel like my ladder is up a bit so good wall right now but it just doesn't fill my my heart with the joy

that I once fell yep so I want to make sure the ladder I put up on the next wall is the wall that's gonna sustain me for the rest of my life yeah yeah now I feel you do yeah I feel there's a lot of options and fitness especially with your experience and you have the best experience like sales experience you've got the strength in conditioning background yeah but sales experience man that's like that'll that'll that'll give you a huge advantage I like I like this

Jim Doug's floating around there you'll be fine here go to this place go crush this stay in touch with us too I mean we've got several trainers that work underneath us that makes six figures plus personal trainer so here you can even apply here but you're way out there so yeah we have we have

“virtual to California well that's what I said that I said do that and then stay in touch with me so go do”

go do this this is a first step go do that stay in touch with me if you if you're if you're

top trainer which I think you will be within three months you stay in touch with me and what's our link is it my site job stop calm is that what it is yeah yeah my put up jobs calm and I have I'll have Kyle I'll have Kyle communicate with you but stay in touch with me cool well do yeah all right all right Martin thank you brother I have an awesome day guys he's got the right character right I hope he'll cross my experience he goes in as long as he goes in with that that right

attitude of like just go in there go prove to yourself that you can be the best guy within or if it's getting humble again yeah yeah that's what I mean you take someone like that you know I get it I listen me going to work at Orange Theory at that point in my career it's like the I mean group group training is the it's lower than that okay so listen I know exactly

“for purpose that's right that's how you know that's exactly I didn't look at it it's like”

I'm only this good of a trainer I can get a job at a group training classes like I have a vision for what I'm trying to do go and go prove that and that what's great about someone like that they should move really quick through though yep yeah really quick look if you like my impump confind us on instagram my impumpity thank you for listening to my impumper if your goal is to build and shape your body dramatically improve your health and energy and maximize your overall

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