2641: Five Ways Your Emotions Are Making You Fat and Unhealthy and How to Fix Them & More (Listener Live Coaching)

18:40Adam Schafer:I actually had a client who worked in functional medicine who pointed it out because I was talking about my gut health. And he goes, and he saw me eat. He saw me eat once. I didn't train him for very long, but he actually taught me something. He watched me eat, and he goes, you take your food like supplements. I'm like, what do you mean? He's like, you put it in your mouth, you wash it down like they're pills. I'm like, does that hurt my digestion? He goes, yeah.

18:59Justin Andrews:I've been doing that forever, and it's like definitely backfire. Now I'm like, all the repercussions. I have to eat so slow. It pisses me off.

19:05Sal Di Stefano:It would be a really fun experiment to take a group of people through a no diet diet, meaning we take all the tips that we give that has nothing to do with food choice. That's how I coach people at the end, Adam. I know. And like really combined all of them. It's just like, hey, listen, we're not even going to talk about the food you're supposed to eat. But we're just going to give all the advice of like mindful eating, the chewing so many times, the not why you're distracted. It's just like, let's just see what happens if you just set those parameters and not told someone. And I wonder just how successful a lot of people are.

19:42Sal Di Stefano:I know you would miss on some things, right? Like I'm aware that even if I do all those things, that I tend to gravitate towards more carb-heavy foods. And so I under-eat protein. Yeah, it's not going to fix everything. Right, right. But I bet it would keep you from putting on a bunch of body fat.

20:00Adam Schafer:So the clients that I did what you're saying to are the ones that were so apprehensive to any kind of structure that I did that. And it turned into, it was usually about eight to 10 pounds in three months of weight loss. It's a good momentum to build. Eight to 10 pounds of fat loss in three months without really watching and changing anything. Just doing those. Yeah. That's actually remarkable. By the way, it's not as easy as it sounds. So someone listening, I had a client, I'll give you an example. I had a client who did this and cause she was super apprehensive. So I said, okay, here's what I want you to do.

20:29Adam Schafer:when you eat, sit at a table, just you and your food, don't drink any water. If you feel like you're gonna go to the cupboard to snack, just write down a few thoughts. So I had a journal. Here's what she did. This is how difficult it is. She would find herself at the grocery store grabbing snacks from the little snack bins as she grocery shopped because she so badly wanted to mindlessly eat. To the point where she came to me and we talked about it. She's like, I didn't even realize. I just realized the other day I still do that. She's like, oh my God, it's such a It's such a pattern. It's ingrained in it.

21:01Adam Schafer:It's hard to break. Next up is sleep disruption. So there was a 2019 Sleep Journal study that showed that less than or on average six hours or less of sleep per night increased hunger by 24 % and fat gain by 26 % over time. So poor sleep is a very difficult environment for fat loss. It's a pro-fat gain environment. It's also an anti-muscle.

21:28Sal Di Stefano:Just knowing that was a big help for me. Just knowing the role it played in your cravings helped me out.

21:39Adam Schafer:Because you knew you'd have cravings tomorrow.

21:41Sal Di Stefano:And I think that's just, I think I can't stress enough to the audience. That's true. Never just tried to pay attention to this. Like when you, it's like anything else. Like if you know, Katrina jokes about this all the time. This is, maybe this is just my personality. I don't know. because she's like, if I take you somewhere that I know you're going to get irritated because there's lines or whatever the thing is, if she gives me the prep before, I'm fine. You know what I'm saying? Like, hey, we're going to go here. There's going to be a line. We'll probably have to sit. That's so true, bro. It is.

22:12Sal Di Stefano:And I'm like, because I know I'm like, I'm mentally prepared. It's not unexpected. Exactly. So handle it. Same thing goes with this. if I have a poor night of sleep and I know, oh boy, sometime today, I'm going to just, I'm going to crave that weird greasy food that I never crave. And it's going to feel so strong. And just telling myself that ahead of time, so that would hit, it's like, oh, here it is. I knew it was going to come today. And it's like, okay, don't do it.

22:37Adam Schafer:You cannot understate what you just said, Adam. I'll paint this scenario. You're driving somewhere and you know that the place you're going to has traffic on the way there. It's not that annoying. Now, imagine driving somewhere, where you drive to all the time, no traffic, you hit traffic.

22:50Justin Andrews:Super. You're stuck in it. Yes.

22:53Adam Schafer:So what you're saying is so important is if you're like, oh, I had bad sleep, I'm probably going to have cravings tomorrow.

23:00Sal Di Stefano:And again, not putting on these crazy parameters, but just the awareness around it really helps navigate that situation significantly better. And even if you have a hard time resisting, at least you're kind of aware of it so you don't go over the top.

23:13Adam Schafer:It definitely will mitigate some of the damage. Yes. For sure. Big time. So with this one, it's just this. create a sleep routine. An hour before bed, prepare yourself for sleep. Turn the lights down, blue light blocking glasses. Don't eat any food. Go to bed at the same time every night. Wake up at the same time every morning, even if you have trouble sleeping so that you're not jet lagged every Monday because you went to bed late and slept in over the weekend. Those two things right there make a big difference with sleep alone. And then lastly, low motivation. This comes from low levels of depression and anxiety.

23:47Adam Schafer:It actually makes you feel frozen. You actually feel stuck. This is what it feels like. When you're kind of struggling with this, like kind of low to moderate depression or anxiety, you don't want to do the very thing that may lift you out of it, which is move. And I remember Arthur Brooks communicating this. He said, the thing that you do is a thing you don't want to do. The first couple steps you need to force yourself and then watch the magic. Start small is what I would say. So there was a 2021 Journal of Affective Disorder study that found that depressed individuals are 40 % less likely to meet physical activity guidelines.

24:22Adam Schafer:So here's what you do. If this is you, give yourself a tiny goal and say, I'm going to walk outside for five minutes and then come back and sit down. That's it. What tends to happen, not always, but what tends to happen is, one, you get the five minutes because you forced yourself. but two the five minute walk suddenly you feel like going another five minutes yep where you want to do it again um this is also uh your recipe for anxiety if you have like general anxiety where you don't want to be around people start small and say okay i'm going to go to the grocery store or i'm going to invite one person over that i feel comfortable being anxious around and then what happens is it starts to kind of uh work through the problem so this one is more of a like force yourself to take one small step then the next steps are easier to take it's a behavior

25:10Sal Di Stefano:thing and it's and it's a this was a big one for me too a big one i had to learn myself i think of it a lot like uh saving and investing a lot of people sometimes will be like well i don't make that much extra money to to save or i can't invest i can't get ahead it's like you start even with the smallest commitment it's five dollars and you and what you do is you have the you play this game in your head going like well what i'm never going to retire off of five dollars i'm never going to get like this but it's like it's that attitude that keeps you from the next level of that it's like but just starting that you'll see oh wow i actually had 10 i could save this month or oh same concept it's like i'm gonna go say to myself you know what i'm just gonna go to the gym and do a set of squats like or go to my garage and do a set of squats i'm not gonna over commit to a a big workout but then what happens and maybe that day that's all you do but then you're like oh i did that that wasn't that bad and then tomorrow i'm like i could do that again and then it's like oh I'll do two more things.

26:02Sal Di Stefano:And before you know it, those behaviors start to compound.

26:05Adam Schafer:Now here's some good news. Exercise is one of the most powerful anti-anxiety, anti-depression interventions based on all the data. It's more effective than anything. And unlike medications, it creates what's called a positive feedback loop. Okay. So positive feedback loop is a loop that continues to accelerate in a positive way because what you do impacts the next thing, which gets better, which makes the next thing better. In other words, starting an exercise routine makes you want to feel, makes you exercise more, makes you feel better, which makes you want to exercise more. More energy. Yes.

26:46Adam Schafer:So starting this process as hard as it may be actually gets easier as you continue because of the positive feedback loop. It's funny you brought up a vesting, Adam. There's this trending topic on X right now that is a little frustrating to see because people just don't have any idea and it's easy to paint certain people as villains. So here's the – this is what's trending, okay, because it's all over right now, that there's zero need for billionaires. Like billionaires shouldn't exist. Someone should not have that much money. So they're typing this in their smartphones. Yeah. I know. So this is why it's frustrating is because there's a few different reasons.

27:30Adam Schafer:One, in market-based societies, a billionaire became a billionaire because they did something so impactful to society that we gave them billions of dollars. Yeah. So that's number one. Number two, and people are like, oh, they got government subsidies and this and that. Maybe that's true, but I'll tell you what. If I gave$100 million to anybody, anybody out there, nobody would be able to turn it into a billion dollars.

27:57Sal Di Stefano:Bro, nobody would be able to turn it into$101 million. Nobody could take$100 million, unless you purely put it away in an interest account, they compound it and then didn't spend it. They could have doubled it, that's for sure.

28:09Adam Schafer:Let alone a billion.

28:10Sal Di Stefano:I don't think they could go 101. I don't think you could.

28:13Adam Schafer:It's like giving someone a million to turn it. By the way, taking a million and turning it into 10 million is exponentially easier, however difficult it is, than it is to take 100 million and turn it into a billion. So when I hear people say, And then here's the third part. You're assuming that if we tax the hell, because what they're making the case is that let's tax the hell out of them. Because who needs all that money?

28:31Justin Andrews:That's not going to have a downstream effect.

28:33Adam Schafer:Yeah, you're assuming the government's going to do a better job with that money? Yeah, exactly. I think we've all learned that they're... I think we... I know. You know how good the government is. Yeah, that stuff frustrates me.

28:40Sal Di Stefano:I know, it's so frustrating. Well, I think what's really frustrating for me, too, is that, I mean, and I love talking to somebody that is first or second generation immigrant that's come over here. That's why they came over here was for the American Dream because we have a country where – did you guys see Arnold on The View not that long ago? Oh, that blew up in their face. They brought Arnold on The View to talk about immigration and stuff and everything going on. And I think they intended for him to kind of go his way. And he was just talking about just how lucky we are to be here. In America, you could really come from nothing and say, I'm going to go be.

29:22Sal Di Stefano:I'm going to go do, I'm going to go make. And there's literally nothing getting in your way of possibly doing it, but you're, and it's, you are capable of doing that. There's not a lot of places in the world that you can do that. And part of it is the way it's structured is that competitiveness, that if you find a way to help others and serve others so good that millions of people give you millions of dollars, you can become a millionaire or a billionaire. And that's really what it is, is can you figure out to serve people in a way that people will continuously give you money so it stacks up to be millions hundreds of millions maybe if you're lucky billions of dollars yeah and

30:01Adam Schafer:that's you just can't do that anywhere else the thing i like to the the the the i guess the picture i like to paint is who would i rather have because by the way there's dysfunction there's cronyism

30:13Justin Andrews:There's problems, and that gets highlighted all the time, but we're not focused on all the benefits of this year.

30:19Sal Di Stefano:It's the same thing in the argument. It's the steroid argument. I hate this argument, too. It's like, you were an asshole before the billion dollars. You're just a rich asshole now. You know what I'm saying? You were an asshole before the steroids. You're just a buff asshole now. It's like, no one's saying, nowhere am I defending all billionaires. I'm saying they're good people. No.

30:38Adam Schafer:They're good at - Making money. They're very good at providing services that a lot of people and products that a lot of people want. But the picture I like to paint is you have somebody who figured out how to do something that made them a billion dollars, which means they served a lot of people in some pretty remarkable ways or in ways that people want to be served. I'm not even saying that what they're doing is good because they could have created Pornhub or something like that. My point is they served, like we gave them that money.

31:06Justin Andrews:Yes. but do they voted for that with our dollars which is more effective than the other but who would i

31:12Adam Schafer:prefer to have that money them or the government and then have the government figure out what not the government that's for sure because we know what they do with money so yeah so i see that that going all over the place i'm like oh man i can't that's what i was commenting i could give you 100 100 million dollars do you think you could turn into a billion because i guarantee you wouldn't i guarantee you wouldn't even make 10 more million with 100 million dollars people have no idea how

31:34Sal Di Stefano:challenging it is to do something like that you know i i get it um you know i had some family that went through like a a layoff recently in the in their company and uh you know i'd overheard them talking about their frustration like because this company lost a massive their largest account and so they had to lay off all these people and from their perspective working in this like assistant manager type of role within the company they were just like infuriated the company laid off all these people and it's like well they lost their biggest account that pays this company that then in turn pays but people don't see from that perspective they see it as like oh my god there's these people that have been working for this company for 13 years and just like that they laid them off and they let them go but it's like if they don't they're gonna have to let go of everybody because they're not gonna have a business at all because they lost this massive account the responsibility of building something that supplies an income for people at all, meaning multiples, or some of these companies, hundreds or thousands of employees, that's a massive responsibility.

32:40Adam Schafer:The responsibility is to continue to make profits. Yeah. That's the main thing.

32:43Sal Di Stefano:That's the main thing. And you are serving a ton of people and indirectly tens of thousands. Not only is your product, your thing, whatever it is, I'm not arguing whether it's good or bad, is helping or serving a ton of people, but also the amount of jobs you've created. not only are it helping those people, those families, and all the people that they can impact indirectly. It's like, it's crazy. I know. And it's crazy to think that those people shouldn't get rewarded based off the size or the amount of those people they serve and help.

33:10Adam Schafer:By the way, you know what I like to, when people really debate this or argue this, I like to tell them, do you think that LeBron James deserved the money that he made in the NBA? Yeah, of course. And they all say, well, yeah. Of course. Have you seen him play? He's incredible. It's like, that's not really different. That's what we're talking about. Yeah, yeah. He deserved it. He performed it well.

33:30Sal Di Stefano:Yeah, and that's the irony, Sal, is that argument. It's like, you know, how many, and I'm sure LeBron has a team of people he's supplying, but I guarantee it ain't as much as Facebook or Google. Yeah. You know what I'm saying? I guarantee he's not providing as much jobs and service for as many people as the people that are running these massive companies are.

33:47Adam Schafer:And then back to this, it's like, just, you know, the best thing, because we decide, by the way, the market decides where things go, and the market is us.

33:54Justin Andrews:Yeah.

33:54Adam Schafer:So we don't like something.

33:55Justin Andrews:We have the most say in that direction. Don't give them money. To your government versus free markets.

34:00Adam Schafer:A lot of people say, by the way, that they want something, but their actions don't support it. Like, I want local farmers, but they won't buy the more expensive local products. Yeah, you have to keep them in business. I mean, this is all part of it. That's right. I mean, I don't know.

34:16Sal Di Stefano:All this is going to get shaken up, man. All this pointing the finger that this person makes that much, does all this, has all this. I feel like the whole dead internet theory and AI thing is so much closer. It's happening quick, man. Have you guys noticed just your Instagram feed? All the viral stuff is AI. Yes. It felt like literally just a month ago.

34:40Adam Schafer:The influencer market is going to collapse.

34:42Sal Di Stefano:It felt like a month ago. It already is. It felt like a month ago. Thank God. Thank God we were never good at it. I know, right? so much of sour old guys you know what I'm saying like I'm so glad that shit I was horrible

34:56Adam Schafer:yeah I mean it's not going to change I mean I don't know if the information will get better but it's going to be AI personalities that are going to crush because they can produce better content faster put it out it's more entertaining and you're the the whole influencer so the debate

35:13Sal Di Stefano:my buddies and I were having it was like I guess a debate was a discussion that we were having like that he was asking me what do you think and we were kind of going back and forth so when this when this dead internet theory plays out which i feel pretty confident it's going to i don't know if there's debate on that we can debate that too if you want but let's play that out um do and my buddy's like won't i'll just lose interest in the internet i'll i won't care anymore because it'll be like that i'm like will you i said do you really think so because all the people you follow you follow because of whatever thing they're funny they're entertaining you ain't like that's my friend exactly they teach you about cards they do like what are the things like i know he's in a different stuff right so name all the things that you follow and you're into what if i made all that even better you're not gonna follow it like i don't know bro i said what i think we're

35:59Adam Schafer:gonna have a lot of zombies you want to talk about i do too you want to talk about blessings i feel so blessed that the media of uh media that we chose was podcasting we did that on purpose because you can't really communicate we're not handsome yeah no we look in the mirror let's do the one where they just hear us. You have a face for radio. No, it was because you can't communicate health and fitness effectively. In these short words. You have to have conversations. Yeah. That's what it's like when you train people. But thank God because the last media to get taken over by AI is going to be podcasting because it's long form.

36:32Adam Schafer:Yeah. That'll be the one that I think. And that's going to happen too. That's going to happen too. At some point, it's going to be a bunch of AI personalities. My cousin showed me a couple podcasts that was all AI and I was cracking up. I'm like, wow, this sucks, dude. Yeah, it sucks right now, but it's going to get good no not that it sucked it sucks to hear that it was actually pretty good

36:49Sal Di Stefano:i was gonna say it's getting good already it's not that far but my buddies were my but we got on this top is there's all these cool already abs he's and because okay so there's three of us one of my buddies is like almost oblivious to it my other buddy by who was a teacher and so with that is like very privy to a lot of it and he's in many areas further along even though i'm in this this space because he's in high he's in high school a bunch of kids so he's like so we're sitting right there and he's talking about how good i i don't think you do and why we were talking he he i see him on his phone kind of mess with like literally two minutes and then all of a sudden he had drafted this like custom video from donald trump to him talking like all this personal stuff about him yeah it was and i mean it looked like him it sounded like him it was a video it was talking to you justin presson with a small penis i just want you my buddy did that while we're talking and then had that and he was like what he's like yeah that's how easy and fast it is bro he's like it's only a matter of time before all the which which makes me 100 although i didn't

37:48Adam Schafer:need this but 100 do not believe the new surveillance take from the epstein no they're like oh oh we have the surveillance tape guys we didn't lose it after all oh i didn't there's

37:57Justin Andrews:nothing happened and then all of a sudden yeah they don't have a list he never had a log or a

38:03Adam Schafer:like just come on dude baloney he killed himself not he didn't kill himself yeah we know you can't

38:09Justin Andrews:just say you can't release they're releasing the video they can't release the real stuff yeah the

38:14Sal Di Stefano:fbi came out like oh we did an investigation i mean this has to i mean don't you guys think because obviously now between having biden and trump in there this is not a left or right thing this is this is a power thing this is world power they got everybody everybody everybody's in it everybody wants to point the finger and be like oh i bet so and so it's like everybody

38:35Adam Schafer:all these fuckers are on and what makes me like the fear that i would have is would we want to know could you imagine if the truce came out and it was and it implicated all the biggest leaders and celebrities and people and i think people would just not believe it i mean that's crazy it can't be it can't be all those people that's impossible that's a world cabal there's no way I think it would just shake things up so hard that people would. That's a good question.

39:00Sal Di Stefano:If that came out, would we believe it? Probably not.

39:04Adam Schafer:It was just leaders on both sides of the aisle, other countries, religious leaders.

39:09Justin Andrews:Even if it is true, nobody's going to do anything about it. That's just the bottom line.

39:15Adam Schafer:Or it would turn into like. Anarchy. Yeah, it would turn into executions. Well, the power structure.

39:20Justin Andrews:Yeah, they hold all the keys. They hold all the buttons. like what are we supposed to do about it yeah you know on the topic of like shadiness and so

39:30Sal Di Stefano:that did you guys ever get a chance to watch james smith's video that he did on all the uh fake creatine i did did you watch it yeah it's good bro he i appreciate what he did so i know

39:38Adam Schafer:he took a bunch of creatine gummies and he tested a bunch of them uh third-party testing and a significant percentage of them had nothing nothing they're just candy bro you got people straight up gummy they're just eating candy bro they buy a 70 bag of candy with nothing in it unbelievable yeah on and for a premium price now i we work with companies that make uh like uh organifi has

40:05Sal Di Stefano:the cherry chews legit by the way i've had i feel like you could taste it you can this is what i'm

40:10Adam Schafer:gonna say this is what i'm gonna say to everybody right now when you eat a creatine gummy like the cherry chews or we you know you you find one you eat it you could tell creatine's in it because it's a little bit of the grittiness is in there. A little bit of it's in there. It's not like a smooth, perfect gum.

40:25Sal Di Stefano:It's like taking your medicine gummies, your vitamin C gummies. It's good for vitamin C. It's good for some medicine, but it ain't like Sour Patch Kid good. If your creatine gummies like Sour Patch good, you got something going on.

40:41Adam Schafer:Yeah, because the cherry chews taste good and they've got good ingredients. For creatine gummies. And I know they're legit because I trust them very much. They work with Craypure, which is a company that's legit creatine. But when you eat it, you could tell there's creatine in it. Yeah. You could tell. A little bit of braininess there. There's no creatine. You know, too good to be treated. You know what it reminds me of? Do you guys remember that one time we were up in Truckee? And I don't remember. It was probably Adam that convinced us to get some ice cream from the grocery store.

41:07Justin Andrews:Oh, he takes me down first. I know.

41:10Adam Schafer:But I was eating ice cream. We were watching a movie. And I was eating out of a small pint. And I was eating it. I was like, oh, my God. this is the best dairy-free ice cream I've ever had in my entire life. Remember this? I ate like half of it. I don't know who pointed out. I think it was you, Justin. You're like, I don't think that's dairy-free, bro. And I look at it. It was irregular. I was like, ah. I ate half a panic. He's like, I'm going to be on the toilet. I had the worst stomach after that. But while I was eating, it reminds me of this creatine gummy thing. While I was eating, it was too good to be true.

41:39Adam Schafer:I was like, this is like, they have really nailed this. This is the best. You're eating candy.

41:45Sal Di Stefano:You just lift the weights.

41:46Justin Andrews:It's like, ah.

41:47Sal Di Stefano:Now, what's interesting to me, and I have to ask James. I don't know if James is following, like, those companies that he called out. Like, do they stay in business? Do people still keep buying them anyways?

41:58Justin Andrews:Yeah, after it's been called out?

42:00Adam Schafer:Yeah. Because they would come back with nothing, like almost nothing in them.

42:04Sal Di Stefano:Yeah.

42:04Adam Schafer:It wasn't like a little off.

42:06Sal Di Stefano:Yeah. Yeah, it's one thing if it was a little off or it had added sugar, things like that.

42:10Adam Schafer:Well, the two scenarios he painted, he said, I don't know what's worse, and I agree with him. either they didn't know and they were fooled in which case you're the worst ceo ever or you knew when you were fooling people in which case you're the worst so either way you're

42:26Sal Di Stefano:embarrassed yeah terribly yeah i think that's a i think you know i think you i think you know i think you know um you know how unregulated the supplement industry is and it's and it's like a race to mark and you also know that what sells better than the best supplements is the

42:45Adam Schafer:best tasting supplements that's all the all the categories so if you know those things and you're

42:51Sal Di Stefano:not the highest of integrity person uh then it's literally a race to market can i get the best tasting how many times has this happened by the way what bar was it was a detour yeah detour

43:01Adam Schafer:that they were like oh my god 30 grams i remember it was a candy i remember that too because i

43:05Sal Di Stefano:I remember that was when that bar hit. There used to be a little.

43:08Adam Schafer:Because it wasn't candy.

43:10Sal Di Stefano:There was a liquor store right next to Capitol McKee that had them. You just crushed them. Oh, I was crushing those. I was like, man, this is the best ever. I get to eat candy and get jacked. It tastes like leather at all. And when they got caught and they changed their formulation, oh, the taste changed so much. It was like, oh, this is no longer good. It went from like a Snickers bar to a terrible bar.

43:35Adam Schafer:those assholes yeah i was eating those like crazy oh i was eating trying to gain muscle i was too how much protein was actually 30 was like 30 something there's like 32 that's what it said yeah but it was like oh it was like eight yeah that was like the peanuts yeah that were in their

43:48Justin Andrews:head what was that website that you could go on and just to see whether or not they had clinical is that examine these exam exam yeah do they do they bring this up not specific companies

43:58Adam Schafer:okay no it's more about the actual in general the actual ingredient yeah that's who it's you know

44:03Sal Di Stefano:Speaking of good companies, you talk about Organifi, Legion. Those guys go through places like that. They do.

44:10Justin Andrews:It's always interesting because they're like, yeah, let's go ahead and regulate. Because they're already ready for that. And they're doing all the due diligence and all these studies on their own and paying for it. But yeah, that's kind of the environment.

44:23Adam Schafer:Dude, I got to tell you guys. I went to watch. You might like this movie. I know you won't because it's too scary for you. It's true. It's true. It's true. Did you like the movie 28 Days Later?

44:36Justin Andrews:Yeah, it was crazy. That was like an actual story. This is a zombie one, right? This is a zombie one? So back when that came out.

44:41Sal Di Stefano:Didn't Rob Zombie make that or something like that?

44:43Adam Schafer:No. That was a different one. No, his movies are wild. Yeah, his are wild. I don't even understand. I don't get them. Doug, can you look up 28 Days Later, the original one? When that first came out, that changed. At that time, a lot of people don't know this, especially if you're younger than we are. Zombie movies had become like stupid. like zombies were not the scary of all the monster yeah yeah they were the ones that we made fun of like of all the monsters of all the scary stuff like zombies were like don't use zombies nobody's

45:10Justin Andrews:yeah that one came out when oh boy uh 2002 okay wow good rating so oh yeah bro so before 28 days

45:19Adam Schafer:later yeah nobody made zombie movies because they were stupid nobody was scared of zombies then they come out with 28 days later and they change the formula to where they are fast like psychotic and psychotic and it was brilliant and i remember watching that was terrifying loved it so then they had the second one was 28 months later i think it was okay i'm not mistaken i don't know if i saw that and then the third installment i just watched with my older kids 28 years later okay really i

45:46Sal Di Stefano:didn't even know there was a series i didn't know there was more than one i thought it was just one

45:49Adam Schafer:no so the original amazing second it's okay the third one so my two older kids my my oldest is she's about to turn 20 and then my daughter uh she's 15 they're both like me in the sense that they like uh you know stuff that like scary stuff i loved it as a kid so my daughter sends me a text she's like you know papa can can we watch 28 years later i'm like yes let's do this like nobody wants to watch this stuff with me but jessica will never watch that stuff with yeah i'm like let's go so yesterday i take them both we sit down and we watch and it was bro it was horrible they went way too far with everything just too far it was just like the shock and awe kind of it was not good and now what i'm predict is it's still going to turn into a cult classic because i could see how some people are going to like some of the weirdness in it and and stuff and turn it into one of those yeah rotten tomatoes gave it 88 well do you see it was it was shot completely on an iphone yeah oh yeah oh really because it gives you that i think parts of it were not the entire thing the first one has that vibe where it's kind of like so it's kind of raw and it feels like you're there yeah yeah that's the first one was like not a lot of special effects and you know like but they went too hard bro it was like the gore was excessive and then there were parts of

47:06Justin Andrews:it that were just like like why like i liked the walking dead and all that and then they lost me because it became just like let's kill all the human beings and like slaughter human beings the innocent people i'm like what the fuck am i watching uh and then like the hills have eyes was the last real scary movie I watched because it was just psychologically wrong for me to put that in my brain. That's Rob Zombie. Dude.

47:29Adam Schafer:Is it? Whoever made that one needs to get their head examined. No, Rob Zombie, I watched, what did I watch of his? I actually turned it off halfway through. So I was like, this is too far. This is like a thousand, a thousand corpses. That's his. It was just, there were murder rape scenes that were just excessive.

47:47Sal Di Stefano:I think that's what it is. I think they just keep pushing the shock and awe part. right? Push the boundaries.

47:52Adam Schafer:How many thousand corpses is this? I think that was it. Oh, yeah. I like scary movies. Yeah, see, that's Rob Zombie. Yeah, I like scary movies that are twisted. They make you think. They're, you know, kind of, there's got to be a good story. Yeah, it's like,

48:06Justin Andrews:you can't just be all like shocking on everything and like the worst, like things you can visually see.

48:11Adam Schafer:You know what the storyline was for 28 Days Later, right? It's a rage virus. And if you catch it, you become violent and you want to murder and kill people. Oh, yeah. Okay. And you're fast. You're still fast and you're aggressive. So they're like not - Kind of like bath salts. But -

48:27Sal Di Stefano:Well, isn't that what made the - Isn't that what made the Florida bath salt thing such a big deal was because that had already came out. And so people were acting like, they're acting like the 28-year-old dude.

48:35Justin Andrews:Some pranksters would be out there like acting all - Like there's all these videos. Well, there was some truth to that. There was some truth to that.

48:43Adam Schafer:Well, that's right. Yeah, I heard there was. People would take, what was it called? Flucca? Was that the name of it? I think it's one of them. One of them was called Flucca. They would do one of the bath salts. and enter psychosis. This guy like jumped through a windshield. One guy ate his friend's face. The cops had to pull him off. Yeah, the cops had to pull him off. This was in Florida. I hope I'm correct. It was an urban legend. I know, right?

49:04Justin Andrews:Yeah, I did hear a lot of stories. I don't know if I fact-checked it.

49:06Adam Schafer:Doug, put Florida man eats his friend's face on bath salts. Oh, my God. Yeah.

49:14Justin Andrews:I know people were, there was psychosis for sure happening. Eats his friend. See, there it is. I think that's it. Head, flesh. Oh, my God.

49:21Adam Schafer:On bath salts.

49:22Justin Andrews:Because also, too, wasn't it the artificial weed, too, was a big problem?

49:25Adam Schafer:Yeah.

49:26Justin Andrews:People were going crazy with that.

49:28Adam Schafer:Oh, yeah. See? Miami face eating attack. Oh, my God. Why is it always Florida, by the way?

49:34Justin Andrews:Yeah, there's some characters out there. Wow.

49:37Adam Schafer:I've seen some newly released videos. Do you guys remember? I think it was in Florida again. That mall in Florida where they're like, oh, my God, these aliens or apparitions show up.

49:49Justin Andrews:Dude, that was later in the pandemic. Yes. What happened? That just kind of went away.

49:56Adam Schafer:I saw a recent video that came out that showed someone had their phone. Okay, what was that movie? Is it Doctor Strange? Is that his name? Doctor Strange? I was going to say Doctor Weird. Doctor Weirdo. That's another guy. You know how he does that thing with his hand and it makes a portal? Yeah. It looks like a portal like that. Everybody's freaking out.

50:15Justin Andrews:I'm so glad we're talking about this stuff. Of course you are. I have a little bit of, like, knowledge to kind of drop here. So I've been watching, and this is kind of my genre. I'll watch, like, Skinwalker Ranch or I'll watch Blind Frog Ranch. And, like, this is all on the History Channel, which I love that. I love that it's, like, history. It has nothing to do with it. It's all, like, paranormal crazy stuff. But so there's actually, like, this astrophysicist guy. He's legit. Like, I mean, in terms of, like, his pedigree or whatever, like, they actually bring all these scientists. And this guy that owns the ranch now, Skinwalker Ranch, because of the phenomenon, he, like, bought it.

50:50Justin Andrews:He's, like, this billionaire. And he's in aerospace, I think. So they keep, like, buying all this crazy fancy equipment. And now they have LiDAR scanning abilities and, like, all this, like, crazy stuff for, like, time lapse. And, like, you can. So they've been finding some crazy shit there, dude. They found, like, they keep shooting rockets up, and there's a spot up in the atmosphere where it literally will just stop, and it's just frozen and suspended. The rocket? The rocket. And they've showed, and they mapped it out, and they started mapping out all these different, like, points of.

51:25Adam Schafer:This was on Skinwalker Ranch?

51:26Justin Andrews:Skinwalker Ranch. This is the latest season, and, oh, my God, like, I'm going crazy with it.

51:32Sal Di Stefano:Did you know this was a show? No.

51:34Justin Andrews:It's like, and they're trying to prove that it's this weird, like energy magnetic sort of like force field thing that goes all the way up into like, like a mile, a couple of miles up and then in a mile below the earth's surface as well. And it affects all of the electronics and all the equipment and like fire gets extinguished and like all this stuff. It's weird, dude. And they actually found it's over the ranch though. Yeah. Over the ranch. And you guys remember the dire wolf thing? Yeah. where they started to try and bring him back, that company Colossus. Yeah, that's right. So they sent this, like it was a, like a bones of this, they thought it was like a bear, but it was really, it was a wolf.

52:18Justin Andrews:And they sent it to get like tested. And it turns out it had some genetic ties to somewhat of the characteristics of like a dire wolf. And they found it on that property. And so they're studying that right now. and it dude i just i recommend it and i know not a lot of people think it's all bullshit go ahead it's fun uh but but it's like they're actually fine it's one of those shows where they're actually like finding things and you're like wait a minute if there was a chart that that

52:47Adam Schafer:tracked how many people started to believe this stuff and you started it in 2019 to now that's got to be a fast growing it has to be so yeah with all the stuff that's so many sightings and

52:59Justin Andrews:ufo stuff but it looks like i don't know man it's it's like when you fly over it things get affected it's weird it could be yeah yeah yeah like the bermuda triangle just i want to ask you

53:11Adam Schafer:about the the new prx weight storage pegs yeah tell me about those i i've been looking at weight

53:19Justin Andrews:storage yes so there's a way you can actually like screw on these pegs to add extra storage in your rack oh so the rack has a wall you can actually do it like onto the sides of the rack that's awesome so you can actually add it there so it would be a lot easier with that weight transfer

53:34Adam Schafer:prx home gyms are the best yeah that's like a that is the best home gym you can have unless you have so much space that you just put yeah but commercial equipment i still think that's crazy

53:45Sal Di Stefano:i still i think it's the best across the across the board well the racks are more the most stable racks i've ever seen so that's my point is like i have i've had friends that were building oh they're talking about all these other brands and it's like dude prx even if you have the space and you don't want to fold it you don't have to the fact that you could is makes it so and it's and

54:01Justin Andrews:it's as good or better better and they have freestanding ones that still attach the wall so it's like you fold it but also it has the same structure and and stability as any of the i love

54:12Sal Di Stefano:our new one the new the four what do you call it yeah the four point or full cage one that folds folds all the way together and stuff like that i just no i mean i i think it's the the way i remember before we started working with them being hesitant because i thought okay it's going to be kind of like it's all going to be about storage and not about the quality of the equipment and that that's where they'll sacrifice and then when we got it and i went oh this is like top of the line freaking equipment and the fact that it's oh yeah they seem to be uh constantly innovating too and you

54:44Justin Andrews:pay monthly so people can i have to keep telling people you know they're partners of ours because It's like, this is always a common thing. I want to set up my home gym, and I just don't think people know. It's like, that's your best option. Hands down.

54:56Adam Schafer:Have you guys seen that video circulating? Do you guys know what Brian Shaw is, the strong man? Yeah, of course. Yeah, yeah. They did a bone density test on him. Oh, yeah. He has the bone density of one. It's so rare. I would love a bone density test, by the way. I've never done one before. I just want to see where I'm at. His bone density was so rare, only one in 500 million people would have it. obviously because he's such a he's a freaking huge giant and then it made me think of something like you know i've wrestled with my kids you know sometimes i'll tease my wife and you know well you know i i had this conversation in fact with my daughter i've had it many times with her she made a comment like oh if if a man tries to do something i'll just kick him in the balls or i'll just you know this and i tell her honey you run like a man i don't care how badass you think you are you can even have a knife on you and a man is is probably gonna have you need to run yeah whatever you do is to get open you up to free you to leave get away like i'll joke with my wife my wife's strong but i've had i've played with her before right ladies lay on her like all right now let's pretend like i died or something can you get out from under me and it's a struggle and so my car the reason why i'm going this direction is there's always especially with martial arts the whole technique versus strength uh i think sometimes get missed people get misled to think that because technique makes a big difference definitely.

56:13Adam Schafer:So the strength though. If Brian Shaw

56:17Justin Andrews:controlled environments like you know where you have rules versus no rules completely different things.

56:22Adam Schafer:Like if Brian Shaw wanted to you know if he was wrestling a 150 pound like top wrestler that guy would have a he would be able to smother him. He's just so big and strong.

56:35Sal Di Stefano:Especially with no rules. No rules he'd be able to kill him. Yeah. No, there's a reason why they have weight classes and all that stuff. There's a reason. Because if it was even slightly interesting to not have weight classes, they wouldn't. And the weight classes are so close. That should tell you what a difference it makes. It's not like it's like, oh, you're either 150, 180, 300. This is the 150 to 200 class. Yeah, they're like six to eight pounds or whatever. It's 152. Yeah.

56:59Justin Andrews:Did you see, was it Sean Strickland? I think the UFC champion guy. He had NFL linemen. Oh, I saw that. they were like going to wrestle and just get manhandled it's like come on dude that's like all they do all day long they're just yeah he was trying to stop them is what they were doing yeah

57:16Sal Di Stefano:he was they were like linemen and they were just driving driving and i guarantee they were like 50

57:20Adam Schafer:percent because they wanted oh yeah they didn't even look like they were trying to get after him

57:24Sal Di Stefano:that hard they were just kind of coming off the line oh man it's and that's that's so somebody

57:28Adam Schafer:wrote this somebody said this and i believe this they said being big and strong is a martial art and I agree. Now I'm not saying it's as good as a martial art for defending yourself. You want to really defend yourself while learning martial art. But if you get someone who's fit and strong and big that's like they know a martial art. Have you guys seen that?

57:46Sal Di Stefano:There's a viral clip from a podcast I think it's Amanda Nunes or it was one of the ex-female UFC champions and she's telling a story and they're talking about this is the conversation. They're really talking about weight class and men versus women and stuff like that and she tells a story of like yeah i i remember when i learned my lesson and she was already a pro fighter at the time and working at like some restaurant or what that basically called the dude out behind the alley and to fight him you know and they got into it it was like a six foot dude and she she tells that she actually tells it like blow by blow like she's like and then i rushed him came back and he knocked me out and then i got back up and knocked me over oh yeah just she talking about how bad she got pummeled.

58:30Sal Di Stefano:Any guy has no fighting experience whatsoever.

58:32Adam Schafer:Why would you do that as a man? You have no, you're in a lose-lose. She kicks your ass while you beat her up.

58:38Sal Di Stefano:It sounded like from her, from the way she told the story, that she kind of antagonized. Still. She was kind of bullying him a bit. Yeah, yeah. Still. Lose-lose for a guy.

58:46Adam Schafer:Yeah, I mean, yeah. You're going to win, you still lose. Yeah, you don't,

58:48Sal Di Stefano:I mean, that's a...

58:50Adam Schafer:You're not going to tell anybody about it. Yeah, get up that girl. What do you mean? Oh, she's a pro fighter, though. Yeah, yeah. No, you're right. At best. Tough guy, huh? Look, I know you've heard you are what you eat, but it's actually you are what you digest. Look, if you eat a high-protein diet, sometimes you're not digesting it well. You got to use digestive enzymes. Mass enzymes. They're the best for fitness people. Take mass enzymes with your meals. Break down your carbohydrates, your fats, your protein for better digestion. And get those amino acids, those fatty acids, and that glycogen to your body to fuel your workouts, help you build muscle, and burn body fat.

59:30Adam Schafer:Go to masszymes.com. That's M-A-S-S-Z-Y-M-E-S.com forward slash Mind Pump. Use the code Mind Pump 10, get 10 % off. Here comes the show.

59:40Justin Andrews:Our first caller is Colton from Ohio.

59:43Adam Schafer:What's up, Colton? What up?

59:45Justin Andrews:Hey, how you guys doing?

59:46Adam Schafer:We're good. We're okay, man. How can we help you?

59:49Justin Andrews:I just want to start off by saying I've been watching you guys for about five years, and I love the content. I love the information you guys put out. Um, my, my question is, is, uh, lately for the past eight years, I've been training and kind of a bodybuilding style approach. Um, I got two kids and, um, I was just on some light hack squats, uh, about a month ago and I don't know how, but I got hurt. so I've been kind of pampering that and I've noticed since I've started training in a bodybuilding style of training I'm starting to notice my body getting a little stiff I'm not able to move like I used to so I was wondering if I was to switch my training over to a functional bodybuilding style approach how would I go about that with trying to maintain as much muscle mass as I can

1:00:38Adam Schafer:that I've built over the last eight years yeah good question it's a mass performance have you So you've been really focused on bodybuilding style training for the last eight years? Yeah. Okay. You got to understand that the tightness and the mobility issues that come from that style of training is not the style of training, but rather the lack of exercises. Inclusions. Yeah, that strengthen you in the different planes of motion. For example, lateral movements are typically devoid in bodybuilding training. You typically don't see a lot of rotation involvement. it's slow and controlled which is fine but you also don't get some dynamic movement and so what happens you get really strong in the areas that you're training and the discrepancy between that and the other ways that your body can move becomes so large that your body your central nervous system begins to limit your movement okay because it senses instability okay so yeah it's like a dragster a dragster uh has very poor lateral stability and if you wanted to take a turn you'd have to really strengthen it laterally and probably reduce some of its power because the the the power going straight is so outmatches its ability to stabilize right so what am i where am i going with this if you've been hyper focused on hypertrophy for eight years and now you're going to focus on mobility you might lose a little bit of muscle it just it just might happen is it now is it is it 100 % guaranteed that that'll happen?

1:02:07Adam Schafer:No. But you might because your focus is going to move to something else. But I will say this, in the long run you'll have a better physique because what you lose your... Again, tenfold.

1:02:19Sal Di Stefano:I don't think you would though, Colton. And the reason why is it'd be different if you were eight years and you were Ronnie Coleman-esque, right? That much of a bodybuilder, you've put on that much muscle and then you switch completely over to this kind of functional mobility, I think you'll not only maintain, I think there's a chance that you might see increase because you start to increase your capabilities, you introduce movements you haven't done. I think you're going to reap the benefits of that and be just as muscular, but also now more functional because you're doing that. And somebody who's been listening for as long as you've been listening, that you're a great example of somebody who I love to like, you know, take you through a program, like let's say mass performance with running it just exactly how it is.

1:03:04Sal Di Stefano:And then you take from that what you learn that, oh, wow, when I do these movements, it really serves my body. And so even though I love training like a bodybuilder, I make sure I incorporate, which is this, this, like this speaks a lot to myself personally, is that I recognize I tend to train like a bodybuilder as that's my default. And if I do that, I do tend to get injured because I neglect rotational movements i neglect some unilateral stuff but i also found oh if i make sure i incorporate a few those things like from mass performance within my bodybuilding type routine it's enough to give me everything that i want and so that would be my advice is to go there but i i think you i don't think you're going to lose do you really think you don't think he's going to lose well here's a two i know you should i know you what you're telling him that he should make peace with

1:03:53Adam Schafer:that that's right he's bought in here's what's going to happen if you don't is you you may perceive it. Maybe you're not as pumped or I don't know. And then you're going to back out, but here's where I'm going with this, right? So, uh, where I'm going with this is at the end, the end result is a more muscular physique because what's starting to happen is you're starting to get limited. Your muscle building, uh, potential is becoming limited by your lack of mobility. Okay. So even if you did take a couple steps back, uh, with hypertrophy, which it wouldn't be a lot, it's not like you're going to lose 15 pounds of muscle.

1:04:24Adam Schafer:you might lose a little bit that only you can tell i don't think anybody else will notice your wife will probably say i don't see a difference or anybody else would you might feel a little bit you know like maybe your biceps don't feel as is full or whatever but the end result will be more muscle later because right now you're hitting a wall and you're limited uh by your mobility maps performance is great if you want something that's different and you like to challenge yourself uh old time strength would be great as well uh performance is more of a tradition an athletic style of training. Old time is like, this is the way strong men would train, you know, in the bronze era, late 1800s, early 1900s.

1:05:04Adam Schafer:Strong, map strong would even give you more functional ability. So, you know, which one do you think you'll have more fun doing? Like, what are you more into? Are you more into like the athletic style of training? Do you think training like a strong man from, you know, 1890 would be more fun for you?

1:05:21Justin Andrews:I think it would be more the performance route. Um, cause I've been kind of watching a lot of like high rocks training along that route. Um, and I, the, the, the only challenge I've been running into is the gym that I go to. It's not the best gym. Um, it's planet fitness. They don't have the best equipment. So I'm kind of having trouble, um, with some of the programs that I have looked at. And that's why I'm kind of shocked that I got on your guys' show. Cause I wanted to ask you which one I should go with with you guys. because there's no alternatives with most other programs of, okay, well, if you don't have this equipment, then you can also use this.

1:06:00Justin Andrews:It's just this, you can only do this machine and that's it. So it's like, I've been kind of struggling to.

1:06:08Sal Di Stefano:He should be able to do almost everything in performance in Planet Fitness.

1:06:11Adam Schafer:Well, there's landmine exercise. Do they have landmine equipment there?

1:06:14Sal Di Stefano:No.

1:06:15Justin Andrews:No, we just got hack squats and the bench press machine.

1:06:21Adam Schafer:I think you'd probably be better off than you could do everything in old time. Because they at least have barbells.

1:06:30Justin Andrews:Yeah, it's just barbell and dumbbells.

1:06:32Adam Schafer:You'd be able to do everything in old time. Performance, there's going to be a lot of extra. You can replace them. Yeah. But part of what makes performance performance is some of the movements are free based. So I think if you're going to stay at Planet Fitness. I'm surprised they don't have a landmine attachment there.

1:06:50Justin Andrews:Because, I mean, there's kettlebell, but you could replace kettlebell easy with dumbbells, and that's basically it. And most of it would be in the latter phases when we're talking about endurance because the first two phases, it's going to be pretty much barbell, set up, bench, and squat rack with some dumbbell inclusion. So nothing too crazy. Two, with the landmine, you can always place it. I know this is kind of janky sometimes. You might get kicked out. Yeah, you might get a plan to finish with that. and just put it, yeah, shove it up against the corner. I do that all the time, but yeah. Gyms don't like it.

1:07:26Sal Di Stefano:They'll probably throw it. I'll get the lunk alarm on you. Yeah, I'm just surprised that they don't have that. Do they have kettlebells? Do they have kettlebells there? No kettlebells.

1:07:33Justin Andrews:Yeah, they have kettlebells. I think it's 50 pounds.

1:07:36Sal Di Stefano:So literally, it's only the landmine we have to replace. You could use some cable movements instead. Yeah, yeah, yeah.

1:07:40Adam Schafer:All right, we'll send you performance

1:07:42Sal Di Stefano:and then try to modify the exercise. Hit me up too,

1:07:44Justin Andrews:and I can always give you some options with that.

1:07:46Sal Di Stefano:Yeah, you should be able to do 95 % of it. Anything you run into that you don't know, reach out to one of us or our team. And then we'll call Colton. Are you in the private forum yet? No, not yet. I'll have Doug put you in there. So I'm going to have Doug put you in the private forum. Anything you run into performance wise, you have a question that you can't do it there. Just message us on there and then we'll help you out. Swap out whatever exercise you need.

1:08:10Justin Andrews:Okay. I really appreciate it, guys. You got it.

1:08:13Sal Di Stefano:For sure. Thank you. Yep.

1:08:15Justin Andrews:Thank you. Thanks for putting the content out that you guys put out. I love it. We appreciate the support, man.

1:08:21Adam Schafer:You know what's crazy to me about, there's a lot of things about Planet Fitness that are crazy to me. It's crazy to me that they refuse to put squat racks in there. I know why. Because of the Smith. Yeah, it's just Smith machine. It's also part of this.

1:08:36Sal Di Stefano:It's like you've already dug your heels in. Yeah. To be like, to try and differentiate yourself.

1:08:43Adam Schafer:Here's what's crazy to me about this, Adam. is it promotes the idea that cages are only for the meathead stereotype. The cages are valuable for old people. They're valuable for beginners. It's one of the most valuable pieces of equipment.

1:09:00Sal Di Stefano:The most brilliant thing that Planet Fitness has done, and it's -

1:09:03Adam Schafer:What, from a business perspective? Yes.

1:09:05Sal Di Stefano:Is they knew what customers would pay a low bill and probably never show up, and that's who they're trying to attract. You're trying to attract other people. You're trying to attract other people that want to get better, that want to use the gym, that want to get good. They're in the business, and they know some guys, like Colton, who are serious. They're going to get a few of those guys, but that's not their customer. They lose money on Colton. Exactly. Their customer is somebody who goes, wait, for only$9, and I get pizza twice a month, that already cancels out the fee. Like, I'm basically getting a free membership as long as I show up for pizza twice a month.

1:09:38Adam Schafer:The truth is, it's not that – I'll say this. I know you'll agree. It's not that we're trying to attract people that want results. We're trying to get people results. Yeah. So what they're doing is they're promoting this idea that is detrimental to people's health. And this is the fact. I was in meetings, by the way. I was in meetings with a large fitness company. One of the reasons why I left is I saw the writing on the wall. I remember them saying this. I remember them saying, these are the members we lose money on. And they literally talked about the members that worked out the most. Yeah. And I remember thinking, uh-oh, this business model is backwards.

1:10:13Adam Schafer:Like those are the people we should value the most, not the ones we should look at as money loss.

1:10:19Justin Andrews:Our next caller is Chris from Wisconsin. What's up, man? How you doing, Chris? What's happening? How's it going, fellas? How are you today? We're good, dude.

1:10:26Adam Schafer:How can we help you?

1:10:27Justin Andrews:All right. So first, I want to start off with the obligatory thank you. I'm 34. I live in Wisconsin. I have three boys, five, three, and one, and actually another kid on the way in February. So statistics are saying that it's going to be another boy. So please pray for me. Is that true?

1:10:47Sal Di Stefano:Is that what the stats say? If you have three, you're more likely to have another one. That's what our OB said.

1:10:52Adam Schafer:Wow.

1:10:54Sal Di Stefano:You got an army.

1:10:55Adam Schafer:Bro, you almost got a basketball team. Do you at least have a female dog or something for her?

1:11:01Justin Andrews:No dogs. I say I have three puppies, so I don't need another animal. But I've been a listener since 2017. I found you guys at a time when I was coaching high school powerlifting and lifting in the morning with my kids and then crossfitting after work. I was overtraining. Wow. Just a little.

1:11:18Sal Di Stefano:Just a little.

1:11:18Justin Andrews:Yeah, just a little. So, like, listening to you guys, I'm, like, listening to the people that were calling in. It was hilarious because I'm, like, you'd listen to them and be like, oh, they're definitely overtraining. And then literally I'm sitting there being like, oh, my back hurts. My legs hurt. It's like, yeah, of course, that's me. So I just want to thank you guys for all the advice that you give. I've enjoyed kind of the growth that I've seen throughout the podcast for you guys through the eight years, as well as just kind of going along to fatherhood with me. So I appreciate that. And then also just sharing your faith.

1:11:46Justin Andrews:It's awesome that you guys have been speaking up more in time than when we really need it. So thank you. Appreciate it. Right on. All right. So my question is, I've been struggling over the last year, year and a half with continuously pulling and straining my calf muscles. So I noticed this starts to occur when I'm training my calves more, I'm going heavier, and then I go to do something explosive, like go to play racquetball or even just chase after my kids. And I just tweak it. It's like right underneath the calf muscle, right above the Achilles. So over the last month, I've tweaked my right calf, then my left, then my right.

1:12:20Justin Andrews:And now literally last week, right before I shot off the email, I tweaked my right one again. So I was just super annoyed. I'm at the point of not wanting to train my calves anymore. I'm afraid to do anything super explosive, knowing that I have good chances of tweaking one of my legs again. So I have a month long challenge coming up in September for the great cycle challenge. It's a 500 mile or I chose 500 miles, but it's for childhood cancer research. So it's on a bike. I do it throughout the month. And I'm just scared that if I keep doing this to my calf muscles, I'm not going to be able to get on my bike and ride.

1:12:53Justin Andrews:Shout out to Queen there. but um i've been trying to do more mobility with my ankles my hips from guys like vernon griffith um maps performance the mobility there and then your youtube videos i know there's a video of sal a little bit darker hair in that video but um it seems to help it seems to help some but um i go back to square one as soon as i re-injure one it just it's deflating so um with that i recently finished map symmetry back in like mid-may um before starting to get out on the bike more and It has felt awesome. I can definitely tell that my legs have been more even. I've been great on the climbs.

1:13:30Justin Andrews:It's been going awesome. So I'm really looking forward to how September is going to go. And I'm actually going to rerun symmetry just for a little less volume while I start to put on more miles. But what can I do with my calf muscles? I'm sick of doing this, and I'm kind of at my wits end with it.

1:13:45Adam Schafer:Yeah, good question. You can do what Adam and I do. Just don't train your calves anymore.

1:13:51Sal Di Stefano:Overrated, bro. Overrated. No, you know, okay. Wear tall socks.

1:13:55Adam Schafer:Yeah. No, all right. So, okay. Whenever you see cramping, the most common offenders is, you know, electrolyte imbalance, right? In an athlete like you or someone like you, well-trained, you know, sodium would be the first thing. Magnesium's another one. Magnesium is oftentimes something that people lack, especially people who train. I don't know if you supplement. Do you supplement with magnesium? I do. Yeah. Okay.

1:14:20Justin Andrews:I typically take that and zinc at night.

1:14:22Adam Schafer:Okay. And what is it? ZMA? No, it's just like the little dropper full.

1:14:28Justin Andrews:So I forget what it's called. But it's not ZMA. It's actually magnesium and then zinc. Got it. Got it. Kind of like separately.

1:14:36Adam Schafer:Okay. So make sure you're taking it off. Make sure it's the kind that gets absorbed well, like glycinate. It's a good type. Yeah, it's a glycinate. Okay, good. And then here's the other thing, okay, is instability tends to cause muscle cramps or tightness, okay, especially in somebody who's strong. So when you're strong, and by the way, the muscle that you're pulling is your soleus. If you're talking about below the calf, it's the soleus muscle. So it could be instability. and what this might come from is an imbalance between your gastroc, your soleus, and your tibialis, and some of the muscles that laterally strengthen your ankle.

1:15:18Adam Schafer:When's the last time you did tibialis raises?

1:15:20Justin Andrews:Tibialis raises, yep. Long time. Yeah. To be honest.

1:15:25Adam Schafer:Yeah, so you might want to lay off the calf training a little bit and do tibialis raises. And if you do calf training, you know, do the seated kind, get that soleus kind of work. But start strengthening the tibialis muscle on the shin and some of the lateral muscles, which I can't, for some reason I can't recall them. Peroneal? Yeah, peroneals of the ankle. And see if that makes a difference. Because what that tells me right now, unless it's, again, needing more magnesium, more sodium, which could be the case. But typically it's like there's an instability there.

1:15:59Sal Di Stefano:I think it's one of two things or both things, which is it's almost always there's some sort of weakness or instability that causes injury, which we mean we need to be more stable and stronger within the ankles to the points that Sal's making. And then the other thing is potentially overtraining still. So, you know, and coming from a guy who admitted that he was already that guy who wasn't, you know, was like, no, I'm fine. I'm not overtraining. I mean, three boys, sounds like you do a lot of challenging things that are intense and long, and you're probably the guy who doesn't miss a lot of workouts.

1:16:34Sal Di Stefano:And what you might have felt from symmetry was, I mean, the unilateral stuff was probably good for you, but maybe what you really felt was a reduction in volume or intensity or both. And that's part of why you feel so good. and maybe that is your body trying to tell you a lower dose of volume is more appropriate for you, even though it's not maybe what you want to hear. But for sure, it's one or the other or both, like in my opinion. It's either 100 % we need to put more emphasis on instability and weakness in the ankle, doing all the things that Sal and Justin were just saying, and or also we still are probably doing too much, and that's why our body is getting injured.

1:17:14Adam Schafer:Yeah, so here's what the prescription would look like. you would add some exercises, but you'd also take some away. You're not just going to throw extra volume at yourself. But it would look like this. It would look like, you know, tibialis raises, lateral exercise strengthening. And then you would use a lacrosse ball on a regular basis to press on the soleus and gastrocs at night. And what that does is it just tells the CNS to chill a little bit. So every night, you know, before you get injured, and maybe every morning or whatever, you roll them out and you get something in there that kind of presses on them while simultaneously strengthening all the other muscles of the ankle.

1:17:55Sal Di Stefano:Chris, break down. Break down. Sorry, Justin. Before you even answer them, I just would like to, could you break down like a typical, not a week when you're recovering from an injury, but like a normal week? Because I know you got racquetball up there, you're riding a bike, you're in strength training. Tell me like what you would consider a typical week of training for you.

1:18:13Justin Andrews:yeah so prior to biking it was map symmetry three days a week racquetball on tuesdays and then core training on thursdays and then saturday would be like just run around um hang out with the kids not and sunday kind of rest now it's monday and wednesday weight training i went back to anabolic so i have the rgb bundle plus symmetry um but i went back to anabolic but i've been going a little bit lighter in terms of like squatting and stuff like that um so that's Monday, Wednesday, Tuesday is racquetball. Uh, Thursday is still core training. And then Friday, Saturday is out on the bike. Yeah.

1:18:51Sal Di Stefano:I think, I think what you're feeling is you're, you're getting closer to a more appropriate amount of, of volume and intensity that your body should be handling. I think that's what's, what's, what's happening is even though you're not all the way, uh, depending on how much great sleep you get with three boys, uh, in relation to that amount of training could be tipping you over sometimes uh paired with the the weakness in the ankles

1:19:14Justin Andrews:tibialis raises and then you know ankle mobility but i think too if you replace a lot of the the leg volume with more lateral uh movements in terms of like caustic squats lateral lunges lateral sled drags like you you know you just do a phase completely of just focusing more heavily on lateral movement and strength i think uh you know you're going to build up that that support system again so and plus you're going to give a break uh to adam's point of of of you know allowing that to actually recover fully uh while also strengthening a lot of uh you know the the support system i love that advice yep so would that be so if i'm focused more on the lateral stuff so let's say i'm going to run symmetry again when i just get rid of like the bulgarian split squats and you yeah you could trade that out exactly yep yep okay and symmetry good to run again or like maps 15 or like symmetry

1:20:10Sal Di Stefano:yeah i like symmetry if you don't have maps 15 though i would love to give it to you performance would have all that i would love to give you maps 15 performance and uh at some point i think you should do it just to see because i think that you got a baby coming perfect yeah it'd be perfect when the baby comes yeah so when the baby comes i definitely think by then you should run 15 at least for a full cycle because you might get some insight on what and like us i think we've shared this on the show you're 34 you've probably been training for a long time uh you'd be surprised at what great of results you can still get with that low of volume um and you might be and that might be something you need is that enlightenment like holy shit like i used to be the guy who did crossfit did all these things and train here i am map 15 and i'm feeling the healthiest i've ever felt before so definitely worth going that route but what justin's saying i think is the go-to move right now is you know switch out bulgarians or any leg major leg thing for doing more stuff that is going to support uh the ankles awesome yeah and i know just from doing

1:21:09Justin Andrews:symmetry like i feel it sucks because like being the old power lifter it's like i want to throw up weight i want to be able to have like stuff on my back but at the same time it's like as much as i think it's like a mind fuck that like i'm doing single leg stuff and struggling it's like okay i know i need to do this but so this was a little bit of uh uh some medicine that i need to take in order to be able to do like more lateral stuff as well and just kind of calm it down so i

1:21:35Sal Di Stefano:appreciate it yeah you got it man well doug's gonna send that over to you man i appreciate

1:21:40Adam Schafer:you guys thank you so much have a great rest of your day thank you yeah you know the other thing too is uh you can get really strong with um controlled movements then when you ask for that strength to be fast yeah you get you start to develop problems so that was what made me i didn't

1:21:58Sal Di Stefano:realize he because he didn't say anything about racquetball and i read it up there and i went oh dude and this dude's doing racquetball i'm like you're training kind of like a bodybuilder getting really strong in these the same planes and then all of a sudden on two days of the week you decide you're gonna go with your buddy and that's a serious lateral moving type of sport right so

1:22:13Justin Andrews:velocity and it's like you don't maybe have that like deceleration ability and the strength

1:22:18Adam Schafer:stability there so that's how i pulled my hamstring i went to sprint and my hamstrings are strong as hell i could pull 600 pounds off the floor yeah but when i went to go fast pop you know totally different thing our next caller is mike from north carolina mike what's happening what's up hello how are you guys good good man what you got for us yeah so overall i feel like

1:22:41Justin Andrews:my efforts just don't match my results i think that for my lifestyle my level of consistency how long I've been training, that I should be a lot further ahead, a lot leaner, stronger than I actually am. I've only been really paying attention to my diet the last three or four years, and I've made a lot of progress doing so. I've always developed an over-obsession with tracking or with rexia, but I also feel that when I'm not tracking, that I just take major steps back. So kind of spinning my wheels, not really sure where I'm going right, where I'm going wrong. I just feel like I have to be hyper on point with everything I do, diet, training, lifestyle, just even maintain.

1:23:30Justin Andrews:So really just looking for any kind of guidance of starting to see results that I think that would match my lifestyle level of commitment.

1:23:39Sal Di Stefano:Mike, when you fall off the tracking and you go the other direction that you're now aware of, like you lose your gains or whatever with that, what are your big offenders? Are you like a – I know for me, I grossly under-eat protein when I'm not tracking and paying attention to, and I know how detrimental that is to me. Are you like somebody who overeats a bunch of calories or are you somebody who you miss protein or are you the person who does both and you miss protein and in addition to that, you eat a bunch of extra calories?

1:24:09Justin Andrews:no i i never miss protein um if anything it might be a slight calorie surplus and more fat i really don't have cravings of of anything um if anything it would really be like peanut butter and just more of what i already eat so it's never like you know binging on ice cream anything like that it's just, I'm still hungry. I'm going to have more chicken. I'm going to have more fruit. I just go over in that direction. Okay.

1:24:39Adam Schafer:I'm going to read some of your question that you sent us. Is that okay?

1:24:42Justin Andrews:Yeah, go for it.

1:24:43Adam Schafer:Cause it's going to help me with my answer. It says, uh, uh, I'm pretty hard on myself and it's partially comparison syndrome, but I drift away from my normal meals and macros for even one day. I get noticeably softer almost instantly and we'll take a week to get back to normal. You need to relax. Yeah. You need to relax, Mike. This is in your head. Yeah. A hundred percent. I think you know that too. I think you know that it's a, it's hyper focus and your subjective opinion is not objective. In fact, I bet we don't have a picture of you, but I bet most people would say you look like you work out a lot and you look really fit and you're pretty lean.

1:25:24Adam Schafer:Is that, is that what your friends tell you?

1:25:27Sal Di Stefano:uh other people would say that i wouldn't say that about myself i don't i don't care what you

1:25:33Adam Schafer:say about you because because you're wrong yeah you're distorted so we need to get you out of that right now because what's happened right now and i'm speaking from personal experience is you have a filter on that's lying to you so you're looking at yourself through a filter that is totally distorted you have reverse beer goggles and it's yeah and it's totally messing you up it's really messing it up right now. I mean, I know, I know this because a couple of things you said in your email, but also in the question you said, I've only really been looking at my diet for three to four years or taking it seriously.

1:26:05Adam Schafer:That's a long time, dude. Three to four years is a lot of success when it comes to consistency. I mean, if you said three or four months, that's not bad. Three to four years, you're crushing it. You're doing great. So what you need to do is take your, your eyes off of the mirror, the scale and judging yourself, but we need to put them somewhere else because that's not going to work. In other words, I can't tell you to not do something. I got to tell you to do something else. So what I'm going to tell you to do is focus on performance and take your, and stop looking in the mirror. You focus on strength.

1:26:36Adam Schafer:Don't look in the mirror or focus on mobility. Don't look at the mirror and you'll be surprised at what happens.

1:26:41Sal Di Stefano:Let's dive a little bit into, uh, what your programming looks like. Are you following any maps programs or you've been kind of throwing your own thing together i'm not mostly because

1:26:51Justin Andrews:i've been kind of in the air of which one would be most appropriate for me yeah i've been following full but for the majority of the last couple years full body three to four days a week okay

1:27:03Sal Di Stefano:that's okay that's not bad that's pretty solid so long as it's appropriate as far as the amount of

1:27:07Adam Schafer:volume and stuff would you be interested in following like a power lifting program for a

1:27:10Justin Andrews:while just to just to focus on strength absolutely uh power lifting is a pretty big focus of mine i compete a couple times a year oh bro so it does it absolutely interests me yeah i just have to folk get that balance of you know my physique and my versus my performance too so that's something i'm constantly going back and forth with where i'll get the physique or lean out and wait wait

1:27:38Sal Di Stefano:give me some number i want to hear the numbers and then also have you so i want to hear your power lifting numbers just kind of get in a gauge of where you're at strength wise and then two have you even tested your body fat percentage and if so where is that

1:27:52Justin Andrews:uh the last meet i totaled just over a thousand pounds okay and my body fat if i had to guess i'm probably in that 13 to 15 percent range you're doing great bro you're good dog you're doing good

1:28:04Sal Di Stefano:man yeah okay so there's there's another layer to this right i agree with everything we've said so far but uh you know to to get into single digit body fat which is it sounding like you you want to look like or whatever there is another level of sacrifice and discipline and i think the thing that instagram people do is they they normalize or downplay the sacrifice it takes to walk around

1:28:29Adam Schafer:like that all the time i'll say differently they normalize the dysfunction that's required to get to single digit. That would be nice. There's a level of dysfunction in the context of a normal life or a normal healthy life that's required as a man, especially if you're natural, to get into single digit body fat. Consistently. Stay there forever. It's easy to do it

1:28:47Sal Di Stefano:for a small period of time and say, look, I did it. I didn't cheat on my diet for three months straight. Look at me. I did it. But to say, I'm going to maintain this single digit body fat. And of course, there's somebody listening who's like, oh, that's not true. I enjoy this. There's anomalies. There's genetic freaks of people that just naturally carry them. But that's not most of us. Most of us that lift weights hover around probably 12 % to 15 % body fat. With a good diet. Yeah, with a good diet. Not crazy, not like weighing, tracking, everything. But that's where I fall. I fall between 12 % and 15 % when I'm eating my protein, training occasionally, doing my thing.

1:29:25Sal Di Stefano:It takes another level of sacrifice to say I'm going to walk around in single digits. It just does.

1:29:31Adam Schafer:You know what I'm going to do, Mike? Here's what I'm going to do for you. I'm going to have somebody call you, and I'm going to have somebody work with you to get down to single-digit body fat just so you can see how less happy you are at that. No, honest to God, you're going to get there, and you'll be like, ah, this is not what I thought it was. Or maybe you're going to be like, it's awesome. You walk around with your shirt off all the time. It's not. You talk to anybody who's done it, and then have them look back and be like, eh, it wasn't worth it. It really wasn't that big of a deal. But I'll have somebody call you, because it shows here that you're in a coach, in a coaching group and it says here that it lacks the one-on-one that you're looking for.

1:30:07Adam Schafer:Is that correct?

1:30:10Justin Andrews:I was, yeah.

1:30:11Adam Schafer:Okay. All right. I'm going to have someone call you and the goal is going to be let's get you to single digit. And then I want you to get to single digit so that you can have a little bit of a point of reference. But I'm going to tell you something right now. The solution is going to come from the filter that you have when you're viewing yourself. And I get it, man. This is a struggle for me. I'm older than you are. I've been doing this longer than you and this is still a struggle for me. so I get it but this is why I can speak to it because the other end of this isn't what you're looking for the other end of it is just more oh there's more that I want and I'm not happy enough and it turns into a lot of bad things so but I'll have somebody work with you so at least I know the person working with you is going to do it healthy okay cool thank you you got it alright Mike you got it Mike and then from there we can decide what program and all that stuff yeah they'll tell you which one gotcha thanks guys you got it man right on yeah he had to read reading his email yeah if somebody says i miss one day and i instantly feel soft look different yeah no no yeah no by the way i know what that feels like yeah i don't want people to watch this and think i'm like judging from this like high period like high i know what that feels like oh yeah i know exactly what we talk about everyday occurrence we talk

1:31:20Sal Di Stefano:about all the time yeah i mean we were how obsessed we were with not missing a meal every three hours I could swear to you that muscle fell off my body if I took a day or two off of it. Like 100 % felt that way.

1:31:31Adam Schafer:That marketing is so effective in that direction. No, it is. It's a tough place to be in because, and I love the word dysfunction because we all know this. We've all had this experience where we've had a friend, somebody close to us, who's in a dysfunctional relationship and they can't see it until they get out. They just can't see it. And you try to tell them like, listen, that is not normal. it is not normal that your girlfriend's like that your boyfriend's like that your husband

1:31:54Justin Andrews:or what like that's dysfunctional if you hear it just doesn't resonate they don't see it until

1:31:58Adam Schafer:they get out of it long enough to go oh no that was dysfunctional things should be different and it's hard when you're in it man it's so hard but coming out of it is a gift yeah as an exercise

1:32:10Sal Di Stefano:mike when you listen to this when you go back and listen to this i i think it would be worth uh unfollowing all the, you know, fitness influencer dudes. Anybody you compare yourself to. Yeah, that posts shirtless pictures all the time. It's just not good. It's just not like, it completely distorts reality. Totally.

1:32:28Adam Schafer:That's not even reality for them. Yeah, exactly.

1:32:30Sal Di Stefano:If you open up Instagram and you see 20, you know, 6 % body fat dudes, you know, every day. You're like, that's what everybody looks like. Yeah, that's what everybody looks like. And I've been training for 15 years like him. Why don't I look like that? And it's like, no, dude. Like that's our, that's a, that get out of that. Stop that for a while. That alone will probably start to help us move in the right direction. Our next caller is Andrew from Florida.

1:32:53Adam Schafer:What's up, man? How can I help you?

1:32:56Justin Andrews:Hey, um, so I, earlier this year, um, I ran, well, I guess, so I just finished running maps anabolic. Um, and I got to the point at the end of phase three, where I wasn't seeing any strength gains and I was actually seeing like my lifts decrease pretty significantly. Um, and just like fatigue was on the setting, um, pretty heavily. Um, and I'm kind of just trying to figure out what exactly I did wrong with it. Um, to, uh, cause I didn't add any like additional cardio. I didn't add any additional like volume to it or anything. Um, it just seems like everything sort of tapered off. Um, and then just, uh, uh, to preface it, I did do a reverse diet from about 1900 calories to now I'm looking at 28, but it seems like I've added, uh, body fat instead of actually adding muscle to it.

1:33:51And so that's, that's kind of why I'm getting confused as to

1:33:54Justin Andrews:what happened there.

1:33:55Adam Schafer:Yeah, you got it. All right. So typically here's what, here's the order of, of issues or challenges that we can look at as to why somebody's not getting results with a good program or what would be considered generally a good program. Okay. And it goes like this. It's either diet or sleep lifestyle, the program itself, and then maybe hormone issues, which is typically last. Okay. Now I'm going to start with the programming. As good as maps anabolic is, it's not perfect for everybody. That's just a fact. Like there's no general program that we can create that's going to be great for everybody. It's impossible.

1:34:33Adam Schafer:This is why the best, this is why personal trainers are so valuable is they could individualize programming to the individual. And there's such a wide variance that it's shocking how different people can be with how they respond to even really good programming. Diet wise, it sounds like you did okay by bumping your calories, although the bump might be a little too fast. if you gained body fat? Did your weight change on the scale? So for the first, about through phase one and phase two,

1:35:05Justin Andrews:it stayed relatively the same with about 0.2 pounds being gained every week. I added about 50 to 100 calories each week. And then towards the end, that's when it really started to increase, when I hit about that 26 to 2800 mark. And I just wanted to see it through. I was like, all right, let's just see what happens.

1:35:23Sal Di Stefano:Well, there's the before and after. Andrew, you're doing pretty good, bro. Yeah.

1:35:27Adam Schafer:Well, that's the before. That's the after. Okay, so look. Now, when you say you got.

1:35:31Sal Di Stefano:Oh, he's got him flip-flopped. Yeah, okay.

1:35:32Adam Schafer:When you say you got weaker, are you comparing the weight in phase three to the weight in phase one? You're not doing that, right? Because that's low. No, no.

1:35:40Justin Andrews:So I know that I dropped the weight for phase three because the volume increased.

1:35:43Adam Schafer:Yeah.

1:35:45Justin Andrews:But so afterwards, I was like, all right, let me. So I was feeling pretty tired at the end of phase three. I was like, I'm extremely tired. like i don't even like i still went still lifted um but it was definitely i could feel it and i was like i don't my body does not want to do this yeah um and then so then i i took a week where i just did active recovery like after i after i finished it up i just took that week did some like lighter lifts um just to like maintain everything and then went back and i was like okay i'm gonna test everything and see kind of kind of where the numbers are and my bench had decreased like significantly.

1:36:21Adam Schafer:Yeah.

1:36:21Justin Andrews:At the end of phase one, I think it was like 175.

1:36:24Adam Schafer:That's going to happen. When you, did you get stronger in phase one?

1:36:28Justin Andrews:In phase one? Yeah. It seemed like I was getting pretty, a lot stronger.

1:36:32Adam Schafer:And in phase two, how did you feel?

1:36:34Justin Andrews:That was more consistent, but you could see like through the tracking that the weight had started to sort of taper downward.

1:36:42Adam Schafer:That's supposed to happen. So yeah. So if you go from phase three back to phase one, after a couple weeks of phase one, then you'll see a strength jump. Yeah. Quite a bit.

1:36:51Sal Di Stefano:I was going to say, I would love to see you run it again with the calories where they're at now. Right. So I think you needed more calories in the first place. So you did the right thing, reverse dieting. I'd like to see what phase one would be like.

1:37:05Adam Schafer:And I'd like to see you cut phase three to one week. So phase three, the supersets and the high reps can be very taxing for some people. I'm one of those people. phase three for me kills me to the point where i cut it short uh either by sets uh or by length but if you felt great in phase one and phase two i would go one week of phase three and that's it and you can even lengthen uh phase one and two by a week and keep it at that yeah phase three is for people who aren't familiar with anabolic is high reps and supersets it's a monster yeah you

1:37:39Sal Di Stefano:look like someone who's pretty detailed i'd love for you to go through this again and then tell us your experience from that with the higher calories.

1:37:45Adam Schafer:And then how are other things like sleep and lifestyle?

1:37:49Justin Andrews:So sleep-wise, I'm pretty good. And then, I mean, admittedly, I'm not, I don't have a super stressful lifestyle at the moment. But, I mean, so I think everything is good. That's why it was very confusing for me. I feel like I'm pretty dialed with everything. Yeah, you look like it.

1:38:07Adam Schafer:Yeah, phase three could be a monster for some people, especially if at the end of it you don't notice more stamina and you started to feel fatigued at the end yeah so i would go back through go one two lengthen each phase by one week keep calories and go and keep the calories up i don't bump them up anymore just kind of keep them where they're at and then phase three do a week uh and see how everything feels okay andrew are you uh are you

1:38:31Sal Di Stefano:in our private forum yet um i'm not okay i'm gonna have doug put you in there too because i just would you're a great person I love to talk to as you go through this. Um, so I'd love to hear your, your response as you get through each phase. So if you could just, uh, you know, message us and keep us posted.

1:38:46Adam Schafer:And progress photos after each phase would be cool to notice. And so tip, so here's what happens to me because, uh, and this is just maybe because of my years of training or because of my genetics, I'm not quite sure. Uh, but I respond really well to low reps. High reps is really tough for me. Really, really difficult.

1:39:06Sal Di Stefano:You typically just use it to interrupt your -

1:39:08Adam Schafer:I use it to interrupt and to give me some stamina. And what I'll notice between the first week and second week is I get really good pumps, but then they fade and it starts to get fatigued. And I got to back out. And that's just how my body, especially lower body. And I've gone through long phases of high reps and stamina for my lower body. And it's just brutal on me. But the fast twitch stuff, I tend to do really well with. so like i said so go four instead of three weeks of one and two go four weeks phase one four weeks phase two one week of phase three that'll give you about the same total time and then do some

1:39:40Justin Andrews:progress photos and let's see what happens yeah um just so do you think running like a powerlifting would be beneficial then if if you're saying cut cut volume down pretty heavily powerlift has got

1:39:54Adam Schafer:a decent amount of volume and you'd be surprised because powerlift starts with high reps now it's It's not supersets, but it starts at high reps and it peaks you at the end with the low reps. And I mean, that's another great, that's a great program.

1:40:05Sal Di Stefano:Yeah, but let's run anabolic again, the way we're saying, because we're trying to figure out a variable right now. Because instead of like changing too many variables, let's keep the calories up. Let's run MAPS anabolic the way Sal's saying, and then just stay in touch with us. And then, you know, depending on that, because I do think PowerLift would be a great program for you to eventually run.

1:40:21Adam Schafer:Did you notice changes in libido and stuff like that? How old are you?

1:40:25Justin Andrews:I'm 31. Okay. And so when I cut down to the 1 ,900 calories and I reached a certain level of body fat percentage, that was when I noticed that testosterone, I think, had just completely tanked and nothing was working anymore. I was like, oh, great. And that was when I decided I was going to reverse diet back out of it.

1:40:45Adam Schafer:Okay, good. All right, good. Let's do what we say, and I want to follow up with you. In fact, why don't we have you back on the show at the end of this and see if we can't figure this out? Okay.

1:40:53Sal Di Stefano:All right. Awesome. Thanks, man. All right, Andrew. Thank you.

1:40:57Adam Schafer:You got it. You know, what's cool about this is, and trainers know this, that this is not the norm, but I know people that you keep their reps around 15 and they build muscle and they get amazing results. I know people that you keep their reps around four and they build muscle and they're amazing. And you flip them and they just, you have to flip them at some point because you don't want to stay the same all the time. but when you flip them it's almost like oh okay i'm going backwards this is where we become

1:41:28Justin Andrews:creatures of habit yeah you do kind of figure out you fall in love with it works you fall in love and you don't want to venture out of that but yeah so he might just need to you know limit that

1:41:37Adam Schafer:amount of exposure right look if you like the show come find us uh on instagram justin is at mindpump justin i'm at mindpump to stefano adam mindpump battle thank you for listening to mind pump if your goal is to build and shape your body dramatically improve your health and energy

1:41:52Justin Andrews:and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, The RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com.

1:42:37Justin Andrews:If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.