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We're going to show you. We're going to teach you diet exercise strategies.
“Everything you need to know to make amazing progress in the next 90 days.”
Just by the way, this episode with this episode, we're launching a brand new program, PPL, you ask for it, you got it. By the way, there's two versions of this program, one for men and then one for women. The program is different. Women have a higher emphasis on lower body volume, glute training, shoulder volume, men,
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All right, you've got 90 days, you've got 90 days to make incredible progress.
That's three months, 12 weeks, we're going to talk about it right now.
“We're going to tell you exactly what you need to do to make some dramatic changes to your”
body. In 90 days, let's set up this key. Yeah, I get these first couple of weeks going. Oh, yeah. No, good point.
Very good point. And 90 days is enough time to make some decent changes. Hell yes. I hate it when people get dead for sure, 90 days. Yeah.
I hate it when social media fitness informs like 30 days. Yeah. That's nothing. Once you can make some pretty decent changes the way you look and feel, so I think it's a reasonable target, but I like what you said out of because you 100% need to set yourself
up properly. I think the biggest mistake someone would make going into a 90 day, let's say challenge or whatever, or targeted focus is not knowing where they're starting, not knowing yeah. And so for diet, that looks like tracking. If you're trying to make a lot of progress in 90 days, you need to know what you're working
with. Otherwise, you're going to be playing a lot of guess work and trying to watch the mirror in the scale to see what's going on. And that'll waste a lot of time. Yeah.
“Well, the key to this too is when you typically when someone gets started on a 90 day”
kick or a goal that they set like this, they want that, and then they say, okay, I want to do this day one. I want to ride away, start like the diet, start the work and limiting everything. Yeah. And I really want the first week when I'm helping somebody through this, the same as it was
the previous week, you know, as closely as possible. In other words, what a typical week would, and that would include all bad eating or drinking happens. Don't change anything for the first. Yeah.
Because there's one of the most powerful things this week is just bring awareness to what
you are normally doing. And as accurate as the more accurate this is, the more effective, the next 90 days will be so. If you're like, I want to start today and we're telling you to track for a week or two, if you make any changes, it's not accurate.
It needs to be what you normally do, because then we can see when you look at your calories, when you look at your proteins, your fats, your carbohydrates, your fiber, when you're looking at those numbers. Now you know, okay, this is my starting point, but if you make changes and then track, we have no idea, well, that insurance is so much better, because it's not so drastically
different than what you're already doing. If you can figure out and assess exactly your patterns and then make some micro tweaks that will really, you know, be more advantageous for you, you know, you're be able to write that out a lot longer. No, let's talk about some of the most common things that I would find when I had somebody
do this. Yeah.
That's pretend, right?
Correct for, you know, seven days, so they recorded, they got an app, what's your favorite app? I like fat secret.
“Fat secret, or my fitness pal, both are good apps.”
So they're entering in every day, what you do is you enter everything you eat and drink in this app every single day.
And so now at the end of the week, they know on a daily basis, here's what my calories
are averaging, my proteins, my fats, my carbohydrates, and my fibers. This is what I'm averaging. This is my starting point. So what were you were saying? Yeah, these, I'll tell you the most common things that I would see.
Almost always, we were under consuming protein, most people. High sugar, not enough fiber, a lot of your fat coming from saturated fat. We'd have lower calorie days followed by huge, like kind of binge days, yes, swings. So it's like, you know, you have a day where you don't eat very much and also another day where you eat a thousand plus calories.
And so these kind of these huge peaks and valleys and inconsistent days, just total calorie wise. Those are probably the most common things that I would see.
“And why this is so important is because if you try and tackle all of it in my opinion at”
once, you're less likely to be successful. And so once I kind of get this picture of, okay, this is where this client is at, I typically would want to focus on just one or two things in their diet that could really move the needle.
And that almost always was the protein, because it started to start to make even the other
things that were really badly. If I, if I had somebody, let's say that hit all those things, which would happen sometimes, high sugar, high saturated fat, under eating protein and consistent calories, getting them to just go after their protein target weight in grams of protein. So in other words, if you wanted away 150 pounds, you'll get 150 grams of protein every
day, just focusing on that every day consistently, started to make all those other things better. It's the best first thing to move. Yeah. Even if I didn't tell you, I want you to cut back on sugar or increase fiber or cut back
on your saturated fat. I just said, okay, what we're going to do for these first couple of weeks is we're just going to really be consistent with every day hitting that 150 grams or 200 grams or whatever your target body weight is in grams of protein every day and then we'll reassess a couple weeks later.
Yeah. So 100%.
I'd say probably 90% of everybody who's listening right now, who's never done this before,
they're going to find that they're, they're daily protein is probably half or less of the, of the, what would be considered optimal.
“Now, why is one gram of protein per pound of target body weight optimal?”
Well, here's what the data shows. The data shows that when all of the things are controlled, okay, so calories are controlled, exercise is controlled, everything else is the same. High protein builds more muscle and results typically more fat loss. It also has a high satiety effect, meaning it does naturally tend to control appetite.
On hormones, as far as it's effect on hormones, it tends to blunt sugar spikes in the blood. Even if you eat sugar, even if you eat candy, if you eat after high protein meal, it blunts the response. So it improves insulin sensitivity which has far reaching effects. So that first week you track if your protein is below what we said, which it probably
will be, unless you're somebody that already, you're always track, so you already know you're hitting that, hit that aim for it, and I would say do that, and aim for it from whole natural foods, by the way, it's far more effective to do it that way than to try and get it from protein shakes. Now, I'm not opposed to protein shakes, but save those for the end of the day.
So if your goal is 150 grams of protein a day, and you get to the end of the day, and you've ate all the food that you're going to eat, and you add it up, you're like, oh, you know, I'm at 120 or 100, throw a shake on it to hit that number. You do it at the end of the day. I want to add to that piece of advice because I agree with it.
I'll tell you what, more often than not, I had to do with the client, because under eating protein was so dramatically different or difficult or new for this plant, for most people, I typically would allow like the protein shakes in there at the beginning, just to hit it, just to hit our target. And then the next goal or layer is okay, now we've got to do it from, yeah, now let's
see if we can do this from Whole Foods, because a lot of times it's quite a bit of a leap for somebody who tracks for their first week, and then realizes for the first time ever that what they thought was high protein was only about 70 grams of protein in a day, and oh my god, they're way under eating that. And then I go, I want you to eat all that through Whole Foods, and that becomes daunting
To them because it's like double the amount of protein they were used to eating.
So it's like, okay, we can include a shake, but understand that the ultimate goal is to get where you're going.
“And honestly, why I like that is because it gives them little steps, and they'll see”
somebody who under eats protein grossly, like most people do, I find in this situation, just by adding a shake every day in the day or whatever time. They all said and start seeing progress from their strength training that they're not used to because their body is getting more of what it needs. And then eventually we start to progress to where we try and eliminate that and make it
at all through Whole Foods. Yeah, so the next, between three to maybe eight weeks, you're trying to do now, it's just hit protein. Now this will work well for you if your protein was under, which most of you will be,
when you first track, whether you're not your goal is to build muscle or lose body fat or
both. It works for everybody, okay? So increasing the protein will help you if you're trying to lose body fat, it'll also help you if you're trying to build muscle. And so that would be a great place to start from weeks, let's say three to eight.
After that, we're going to make another adjustment. Once you get towards the end of this, probably starting at week eight or nine, now we're going to adjust again. And here's where you make a calorie adjustment based on your goal. I want to lose more body fat or on a game more muscle.
Now you increase your decrease your calories based on your goal. And that would be the next place that's. Yeah, I would.
“The one thing I would add to the three to eight weeks was I think the weeks one and two,”
it's a lot of like tracking, calibrating, like, okay, figuring out how I'm going to eat.
That money and grams of proteins, they're probably having to do a shake full time. Weeks three through eight are in my opinion, the goal that you, you are giving them of like, I know that and when I'm starting with somebody on a journey like this, three to eight, a lot of that is working towards these perfect days of all whole food, all through protein. And I also know that tens, if they can search stretching days in a row of all whole foods,
hitting their protein taste, their calories kind of take care of themselves and land where they're supposed to be. And then the next thing I'm communicating with regarding diet during these three to eight weeks is actually feed the body because we're strength training, right? And we'll get to the strength training part, but yeah, if you're hungry, eat like I actually
want that regardless of where these calories are, regardless of the goal is I want that body fed and I want you to start listening to where your body is now trying to build muscle
where finally giving it protein like it's supposed to, you're about your meal, so I'm starting
to look more balanced. If you tell me your hungry, go eat, just eat how we're eating, which is these protein centric meals and their whole foods, that's kind of the conversation. And I find that if you do that for those first three to eight weeks, when we get to that final nine to 12 weeks, we're set up to really do whatever you want to do, which is if
someone is aggressively trying to build, it's like, okay, let's add a three, five hundred. Yeah, add three hundred calories. If someone's like, okay, I really want to lean out, now we cut calories from wherever that was. And if we did a good job in a week's three through eight on the person who started this journey
with, like, eventually, like, some sort of a fat loss or leaning or, like, a body re-compet or whatever, they should have gotten themselves up to a good calorie place that we can adjust. Just by listening to the crap and consistency is going to be really challenging and so to be able to keep hitting that for the three to eight week marks is going to be huge.
That's right. And that's the hardest part about this is just being consistent with it is can you consistently prepare your meals and eat whole foods and try and have every day your protein and take come from that? And it doesn't mean if you have a day or two that you had to use a shake or not, like, oh,
“the whole program's out the window or you fail, it's just that optimally, that's what we're”
shooting for. We're shooting for as many 100% days in a row that we can and the better job you do with that, the more successful have with this blueprint that we're laying out. Totally. Now let's talk about the workout. Okay. So what's the workout look like? We're going to focus on the strength training because strength training is, uh, easily the most important form of exercise when it comes to changing the way your body looks, uh, both
just shape but also body composition. It's a very effective form of exercise. Most of you are going to want to do about three days a week of strength training. Okay. Most of you three days a week will be working on the gym and the way you're going to probably want to break this up is into three blocks or phases. Uh, and the phases don't have to have different exercises. They can, but for most of you, you're going to do better off
by looking at the weight and the rep ranges and you're going to be messing with the rep range. So in the beginning, uh, it's a good idea to start with a higher rep range. Uh, I'm trying to hit 12 to 15 reps. I'm going to pick away. That is challenging. So if you hit 14 reps or 13 reps on your exercise, it's something that you might have been able to do 14 or 15 reps. In other words, intensity is very important. Okay. So you're not going
To train to absolute failure, meaning you can't do another rep, but you're go...
close to failure with each of your sets. And we're going to start here at about 12, uh,
“around 12 to 15 reps. And we're going to start here because we want good technique,”
good form. And we're trying to build a little bit of strength stamina as we move into the later. Well, it's good too, because then you'll be able to see when it, the breakdown occurs, uh, which is good feedback for when you really start to kind of build up, uh, that load. So now when you get the lower rep ranges, it's like, okay, I know that, um, you know, my form, I start getting fatigued around here, but, uh, adding that in that extra
bit of stress, it's like, okay, I have a better gauge of like what that looks like. I really
like this, this first phase being focused on the high rep for the reason that we, we tend
to give a lot of the people that call in, which is, you know, a preacher workouts as like practice. Instead of this, you know, oh, I heard that if I do this to failure and what about these dropsets and all these, all these gimmicks to gain, you know, a little bit more results from your workout versus go into the gym, you know, your handful of movements you're supposed to do for the day. Do enough reps, 10 to 15 rep range where you're doing it
enough times that you can get good at it. You could practice it. And that's kind of what you're thinking about as you get to. It's like this first phase is it's all novel to me. I wasn't consistent before this. I'm just now starting to dial my diet in. I'm now doing all these movements consistently three days a week. I'm just going to practice these movements
right now. I'm just going to get good at it. And just feeding the body properly paired with
a good signal of trained strain training is going to start to recalibrate that body, start to build muscle, start to move in the right direction. And so approach those workouts with that mentality with this, I'm getting good at these. We're building momentum, right? That's right. Then you get into weeks five to nine. And now you're going to go heavier, you're going to add weight to the bar, to the dumbbells. And now your rep ranges are going to be
lower. Now we're looking between eight to 10 reps, moderate reps. So instead of 13 reps or 14 reps, I'm going for eight or nine reps. And I've got heavier weight on the bar. You don't need to change the exercises. In fact, most people would be better off keeping the exercises pretty much the same throughout this entire program. I'm just going heavier now. And the
feel is different. The intensity feels very different. It doesn't feel as exhausting, but
it just feels heavier and harder as I'm going to the lifts. And then the last phase, which is after week nine, now I'm going heavy. And I'm adding more weight. And I'm sticking to about six reps. And this is where I can have fun. And by this point, you're protein intake is high, you're everything's feeling good. And if you're in a cut, this will help preserve muscle. If you're in a bulk, this is going to help build muscle. And now I'm trying to see how strong
I can get in these low rep ranges. Now it's important to focus on mostly compound lifts. Okay. So most of the exercises you're going to do are going to be the ones that involve more than one joint. These are your dead lifts, and your squats, and your bench presses, and your rows, and your overhead presses. And you can sprinkle in some isolation exercises, but the bulk and the majority of your workouts should be compound lifts. They're just more effective,
more bang for your buck. They're going to give you way better results for the same time spent.
“Now if you want to spend two or three times as much time in the gym, you could try some of those”
other exercises. I don't know why you would. You're not going to be as effective and you're going to spend twice as much time in the gym. Get those focus on those compound lifts. Get good and get strong at them. If you get really strong at squats, dead lifts, presses, rows, overhead presses, by the aim of this program, you're going to look very different. I would argue if you have the time to spend in the gym more than the typical person than what would serve you more than doing
these other exercises is actually giving yourself longer rest periods between sets. I think one of the biggest mistakes that I see people do when they get into a strain training routine is this getting through the exercises too fast, almost chasing a sweat or fatigue, because they feel like it's really challenging. The longer rest periods make strength training more effective. Yes, it's a, people think it's stronger. People believe rest periods are necessary
so I can rest because I need the rest. And once I feel like I can go again, I should go again. No, that's not the case. Longer rest periods. Okay. So three minute rest periods, four minute rest periods. You're stronger on the next set. It's more effective for building muscle.
“That's what we want. We want to send a muscle building signal. We're trying to speed through the”
workout. What Adam is saying is not to make the workout easier for you. It's the allow you to lift heavier. Exactly. Okay. And it makes the live more intensity. It works. It's far more effective. Now, a lot of people might be bored by this because they're so used to doing circuits and group classes and stuff like that. If that were what we're doing here, you want your body to look different. You want to see radical change, build some muscle,
build some shape, build some score. I mean, if you're, if you're listening to this and you've
Never tried this before, I challenge you to pay attention to a lift that you'...
that you've done before. Ideally, like a compound lift that you've done and see what your
“rest period is that typically a lot of people are resting like 90 seconds to under three minutes. It's normally in that range.”
And if you fall in that range that I'm saying right now and you've never rested for four minutes
before between sets, I urge you to just and to just do it and see how much more weight you can potentially put on the bar. And so it is wild. And this is why you'll see you always know when a power lifter is working out because the power lifter will take these long breath. Yeah. Bringing one chair. Oh, yeah. They'll you'll see if sit down. They're messing around. They're knee wraps. They're doing all the chalking up. They're messing with their shoes. They'll be waiting
way between so that's before they go do these sets. And allowing themselves to fully recover and go after that. And that's part of how they get really strong. And so many people have been taught
“to do this like high intensity, low respiratory, keep it moving, do more exercises, more stuff.”
You would be far better served to do less exercises, longer rest periods, and load the bar
with more weight than you would be to get more exercises. You're just going to get better results. Yes. Listen, now as far as cardio is concerned, a little bit of cardio is perfectly fine, but most of you would be well suited. Just trying to track your steps, an easy step counter on your phone or a pedometer or very inexpensive. And just a 10,000 steps today, 8 to 10,000 a day. If you hit that, you're doing great in combination with the strength training, in combination
with the diet advice, start this now in 90 days. You're going to look and feel radically different. Another way to do steps that I like to do, because you broke this up and like these, you know, these three, these three phases or whatever over the course of that time, is every one of those is doing an increase of about 2,000 steps. So depending on wherever anybody does that, 8 to 10. Yeah. So just where most the average American only moves about 4,000 steps. And so it's like as you move through
each of the phases that we just talked about, like the phases of 1 weeks, 1 to 2 weeks, 3 to 8, then weeks, 9 to 12. It's like I'm bumping you 2,000, it's walking steps a day every time all the way through that. And you can depending on if you're someone who's really low, maybe you're going to 4 to go 2 to 3,000 steps. If you're already somebody who's at the 8, 9,000, maybe it's just 2,000 steps. But the goal is to just create more movement and activity through your day, doing that in
conjunction with the diet, the training, look out. That's right. And by the way, we have a brand new maps workout program called Maps, PPL, push pull legs. So 3 day a week, strength training program,
day one is push muscles, then you got pull muscles, then legs. This is also the first time we've
taken a program and made a men and women's version. So the programming is slightly different for women,
“more lower body focus and glute focus than the men's version. So if you want to get this program,”
again, it's 40% off. What you do is go to mapsppl.com, the code is ppl. That gets you 40% off, plus you get the bonus supplement schedule guide, plus you get the 3 days of coaching with the mind pump coach. It's all included. Again, it's mapsppl.com, the code ppl, 40% off and all that other stuff is included. Also, you can find us on Instagram. It's mind pump media. We'll see you there. Thank you for listening to mind pump. If your goal is to build and shape your body, dramatically
improve your health and energy, and maximize your overall performance, check out our discounted RGB [email protected]. The RGB Superbundle includes maps andabolic, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming, designed by SOW, Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle
is like having SOW, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now, plus other valuable free resources at mindpumpemedia.com. If you enjoy this show, please share the love by leaving us a five-star rating in review and iTunes, and by introducing mindpump to your friends and family. We thank you for your support, and until next time, this is mindpump.
