2669: The 3-Step "SBC" Weight-Loss Framework That Works Every Time & More (Listener Live Coaching)

19:35Adam Schafer:Fat loss, incredible fat loss when you do it this way. The build part oftentimes you'll hear referred to in the coaching space as a reverse diet because it's a slowly increasing the calories. It's gotten very popular. This originated in the competing space, but now a lot of people are using it for everyday people because it's such a successful way of setting people up for long-term success with fat loss. And again, the idea is this, don't think about how much weight can I lose because the weight loss part, again, you look at the data, that's actually not the hard part. It's how can I set this up so at the end of this, I'm at a place where I can maintain it.

20:15Adam Schafer:So if at the end of this, I'm running on the treadmill six days a week and I'm eating 1 ,200 calories, is that something you can maintain? Probably not. Not unless you absolutely love eating nothing and running all the time. Now, was the original intent of the reverse diet was really to pull somebody back out of that situation where they were so low calorie and so much activity that they had nowhere to go? and they need to rebuild everything. So to almost do that process from the very beginning is what is ideally the way it is. A hundred percent.

20:43Sal Di Stefano:So how do I know when it is time for me to transition to the cut? My favorite thing to tell a client is when the strength gains start to slow down and or I am at a place where I can't eat any more food. I want to keep increasing my client who needs to lose whatever said pounds, doesn't matter if it's five or a hundred. I want to keep slowly increasing calories, and getting strong. So long as we are continuing to see strength gains come on strong and they still have room that, can you eat 200 more calories? Could you eat 200 more calories? And they keep saying like, yeah, yeah, I could do that.

21:16Sal Di Stefano:Oh, yeah, yeah, I could do it. To eventually they go, Adam. I'm having trouble hitting this. I'm having a real hard time hitting the 3 ,800 calories. It's just so much food. I don't even, and they start telling me things like, it's too much. I don't like it. It's a lot. Stretching you. Now it's a great time. Okay, now let's bring you back down to 3 ,200 and watch what happens. Yeah. And now we're at a calorie intake that is significantly higher than anywhere you started at, and your body weight is just dropping. It's such a good place to be when you get there. And how great it feels to have reached your goal and be at a higher calorie intake than when you started and you were overweight, that's how you sustain long-term weight loss is because of that right there.

21:56Sal Di Stefano:And the reason why everybody fails and everyone puts the weight back on is because the way, even if they had success, the way they got there was just by the moving more, cutting more game. And they're at a place where they're seven days a week and eating hardly any food. And it's impossible to sustain that long term.

22:14Adam Schafer:Yeah. Now there's a common myth where when you compare what we're saying to the traditional, I'm going to just start eating way less and start moving a lot more method. What you'll often hear people say is, well, this one takes longer, right? The right way to do it. The SBC weight loss framework takes longer, but it's going to be more effective. The other way works faster, but it's less effective. That's actually not true. The truth is one of them works and one of them doesn't. Okay. The quote unquote faster way that people will say is actually the one that doesn't work. It's the one that results in over 90 % of the people who follow it gaining the weight back.

22:53Adam Schafer:So remember this, regardless of how much weight you lose, if you gain it back, you fail. It didn't work. It's a fail. So you can't go back to, cause maybe you've done this in the past. In fact, the odds are, if you're watching this and this is resonating, you have done this in the past. and the tendency is to look back and go, it worked last time. I'm just going to do what I did last time. It didn't work. It didn't work because you gained it back. So don't do it again. Losing it and gaining it back is a fail. This time, the goal is, can I lose it? Can I keep it off? Can I feel good? Is it sustainable?

23:27Adam Schafer:Will I feel strong? Will I be in a place where it's like, and look, this was very normal. You know, we would have clients follow this and they trusted us. Here's the thing too. You have to trust this process. because it does feel like, okay, I'm building strength. I feel good. Scale's not going down. I'm kind of trusting the process. So as a good trainer, you would get your clients to really trust you through this process. Man, at the end of it, this is what they would say. They would always say this and say, this is really weird. I can't believe I'm losing weight eating as much food as I'm eating.

23:58Adam Schafer:This doesn't make sense. I love that. I love hearing that this doesn't make sense. This has never felt this way before. This feels too easy. What's going on here? The truth is you're working with your body.

24:08Sal Di Stefano:Sometimes you actually see this process happen while they're in the process of adding calories and focus on strength, which is so fun and awesome to be able to do this. It doesn't always happen with some clients as they're adding food and they're going, oh my God, this is more food than I'm used to eating. And their strength training, they see weight loss. I mean, and then, and normally what that is, is that they're just in that beautiful Goldilocks zone where they are slowly building muscle, but they're also burning body fat. And that's what we're looking for. And that's how you have long-term success.

24:40Adam Schafer:Yeah, that's awesome. All right. So I got a cool study for you guys on dementia. This was a study done on women. And I'm going to read this to you, which is, this is remarkable. So dementia, cognitive decline, Alzheimer's, you know, that whole category, like that's a big consideration as people get older. I don't know what the exact numbers are, Doug, maybe you can look up the percentage of people that will suffer from dementia, Alzheimer's, and cognitive decline as they get older. It's a significant percentage. Has it increased over the last decade? It's gotten worse. It's really a terrible chronic issue.

25:17Adam Schafer:I would much rather have something physical that it doesn't affect my mental capacity.

25:23Sal Di Stefano:It's like a one in five or a one in seven?

25:24Adam Schafer:It's pretty high, and I'd like to see those numbers from Doug. But anyway, it's getting worse. It's like a big deal. Alzheimer's in particular. but if you put just dementia and cognitive decline in there, it's like a pretty strong percentage. Well, anyway, a lot of people are like, well, what do I do to prevent this? Because I don't want to go through this. What are the ways to safeguard myself against this in the future? What does it say? One. One in three. In three. Wow. Age 85 or older. One in three. So 33%. In fact, a significant lifetime risk of dementia after 55 is estimated to be around 42%.

25:58Adam Schafer:Wow. I didn't know it was that high. So between 33 % to 42%. So if you're blessed to live past the age of 75 or 80, the odds that you're going to have some real problems cognitively are pretty high. And it's scary. This is scary for a lot of people, right? Because then you really have to depend on people and the whole deal.

26:18Sal Di Stefano:Is the number one way to counter this, is it muscle?

26:24Adam Schafer:Well, it's exercise.

26:26Sal Di Stefano:But yes. Oh, exercise. I thought muscle actually played a mess.

26:28Adam Schafer:Well, exercise preserves muscle. And if you were to do a straight correlate, it would be strength. But check out the study. So there was a decade-long Swedish study, so it's a 10-year study, revealed a powerful link between physical fitness and brain health in women. Those who were highly fit in midlife were 90 % less likely to develop dementia later on. 90%. 5 % of the fittest participants had a diagnosis of cognitive decline compared to 32 % among less active peers.

26:59Sal Di Stefano:Wow.

26:59Adam Schafer:5%. That's almost zero. So if you stay fit as you get older, your odds of cognitive decline are 5 % according to that study. So that is almost zero.

27:11Sal Di Stefano:That is just saying fit. it would be really interesting for you to tease out that those 90 % and see if there's an even better response from people that focus on strength training besides just cardio and staying lean or something.

27:23Adam Schafer:The, the, the organ, if you were to take like organs or tissues in the body that were correlated to brain health, uh, from a cognitive perspective, it's muscle. So it's like, it's all, and they test this with strength. They test this with grip strength tests, which is just the core, you know, just showing overall strength, right? It's nothing magical about the grips, strength. It's an easy way to test someone's overall strength, but it's strength. You maintain good strength, the odds that you're going to have this kind of cognitive decline or dementia, it's not just lower, it's significantly lower.

27:55Adam Schafer:5 % is almost nothing, especially when you compare it to 33%. Yeah, there was a study out of Australia that showed that strength training was one of the only forms of exercise to halt the progression of the beta amyloid plaques in the brain. We don't know, we don't think the beta amyloid plaques cause Alzheimer's. They changed kind of their opinion of that. Yeah, but we know that there's something there. We know that there's something there because people with Alzheimer's have more of these plaques. Yeah, you see it. And so what they saw with this group was that the people who strength trained, it stopped the progression and it actually started to trend going backwards, which is one of the first times we've ever seen that going in opposite direction, uh, without some kind of crazy, you know, insulin resistance.

28:40Adam Schafer:Yes. Yeah. Yeah. Yeah. Yeah. When your, your muscles are so insulin sensitive that when they're strong and healthy, you maintain good insulin sensitivity, which means your body utilizes energy very well. So people with dementia, you'll see a reduction in their cognitive decline symptoms. If you switch them to like ketones, because now their body doesn't have to use glucose or the brain doesn't have to use glucose. It's not a cure. It's just kind of a clue. And a lot of researchers will call dementia type 3 diabetes. It's actually insulin resistance of the brain or the inability of the brain to utilize that energy.

29:20Adam Schafer:So stay fit. You stay fit. A fit body results in a fit brain. Simply, yeah, that just gives you more motivation to stay fit as long as you can. Isn't that awesome?

29:29Sal Di Stefano:What about things? because they've done stuff too, like on like crossword puzzles and brain type exercises. Like I think obviously string training does the most because I feel like - Very small. It is very small. Very small. Neural feedback. Oh, I thought it was still pretty good.

29:42Adam Schafer:There's definitely something, right? But it's not because you're exercising the brain. But you know what exercises the brain more? Exercise. Yeah. Than crossword puzzles and stuff. I mean, that makes sense.

29:53Sal Di Stefano:It makes sense. It's like exercising, like doing crossword puzzles is great, but you get all those benefits and more. by just strength training. Yeah. Because it lights up the brain twice as much.

30:04Adam Schafer:I mean, every time you contract a muscle, the brain has to control that. And then, of course, the insulin sensitizing effects of having these strong muscles. And if you add up the other factors to consider as you get older, like mobility issues is a big deal, by the way. As you get older. And balance. Well, balance is a loss of strength. So mobility issues. You fall when you're older. That's a big deal. It causes lots of, but especially if you get hurt to the point where you have to get hospitalized. Yeah. And then bone loss, like all those things are directly combated with exercise, strength training in particular.

30:40And the beauty of this is this, is that you don't need to do a lot of strength training.

30:44Adam Schafer:One or two days a week are plenty for the average person. So you can be active every day, but when you're like, okay, what structured form of exercise should I do that's going to like give me some really good longevity effects? Strength training. The funny thing about this is it was the whole stereotype of the dumb jock. You'd see this in movies. I know. The muscular person is kind of dumb. Revenge of the Nerds. It's like, yeah, all the jocks were just picking on everybody and dumb as rocks. No, it actually helps your brain quite a bit. Speaking of dumb jocks, how's your house going right now?

31:18Sal Di Stefano:Are you talking to me? I'm a dumb jock now. They're going okay. How's your series? How's your series going right now?

31:25Adam Schafer:It's going good. I did the workout with Johnny, with Johnny Sebastian the other day. It was really fun working out with a pro bodybuilder. I'm going to do, I don't know what I'm going to do next. I am going to meet with Dennis Roberts, who's a top level jujitsu fighter, MMA fighter. He struggled with fitness in a different way. So mine was like to feel capable, look a certain way. His was like to perform. Yeah. And he sacrificed his body like crazy, going through different surgeries and stuff. So I know he's had that struggle too. so I'm gonna talk with him. I'm gonna try meeting with John Deloney.

31:58Adam Schafer:I know he's also struggled with fitness and what that means for him. So I'm gonna talk with him. I think I'm gonna try and get Father Steve on. You guys remember Father Steve? Yeah, yeah. Yeah, because he's got, obviously he's a priest, so he's got great faith, but he's also like a bodybuilder. So I wanna ask him, how does he do this in the right way to where you don't get obsessed about how you look and stuff like that. That'll be interesting.

32:21Sal Di Stefano:I believe when this is live, It'll be up. This series is up and started, right? It should be.

32:27Adam Schafer:It should be. I think one of the next ones I'm going to film, there might be one in a field somewhere. A field? Yeah, like some agility stuff. Like a cornfield? No, like a grass field. The hills are alive. Are you going to spin around and have like a drone? Get dizzy and fall. No, I might do some, I might embarrass the heck out of myself. Justin, you're going to appreciate this. Run? Can I be there for this? Maybe something like that. Oh, my goodness. Yeah, I know. Boy, you are really. Oh, my God. that's the idea dude i see that i'm proud of you wow that's like yeah one of them i'm gonna do i think i'm gonna do a garage gym workout i think i'll invite uh dylan to my house and work out my garage which is uh you know this is just memories working out with my home and gym equipment i got my old franco colombo poster in there have you guys seen that yes that poster that's signed one time yes i've had that poster for i didn't realize it was 20 something years

33:17Sal Di Stefano:i know it was signed yeah oh i knew you had it but i didn't realize it was signed yeah yeah

33:21Adam Schafer:Do you know how strong that guy was? So strong.

33:23Sal Di Stefano:His deadlift was crazy. I just remember watching him lift the car. It was like a VW Bug or something.

33:28Adam Schafer:No, it was a Fiat, but it wasn't even a small Fiat. It was like a big Fiat. Yeah, it was like a big car. It was like a four-seater. Yeah. He was 180 pounds. He's a beast. 180 pounds when he was deadlifting over 700. He's a small guy, but like super jacked. Yeah. Yeah. Dude, yeah. I watched this interview with Arnold because that was his workout partner. And Arnold was just like, what was he saying about him? He's like, he was a gorilla. It didn't make any sense. He's like, he would hang upside down from his toes. You ever seen anybody? He put his feet on the bar and he would hang upside down from just his toes.

33:56Sal Di Stefano:I mean, literally his only reason for not being as dominant as he was because he was small.

34:00Adam Schafer:He was a little guy.

34:01Sal Di Stefano:Yeah. But when you look at his symmetry and his muscle size, it's just that you put Arnold next to him and it's just not fair. That's the picture right there.

34:09Adam Schafer:That's the picture I have with the, what is that? A Great Dane next to him? It must be. Yeah, it looks like that. Yeah. Just doing just ungodly weight. That's awesome. I know. It's just so cool. he still has in my opinion in bodybuilding in terms of proportion and just you know like stand out his lat spread to me especially when you consider his size the most impressive have you ever seen his lat spread you know who I think it's a funny the irony is like the golden era that's the only time I ever paid attention to bodybuilding

34:36Sal Di Stefano:was Franco yeah him Arnold all those guys I think you know who I think and they still look amazing when was the last time you looked at Frank Zane oh he looks great bro Frank Zane look up Frank Zane right now like he's still 80s right yes and he looks incredible yeah like you know of all the guys he had the most natural balanced healthy looking physique to me even back then and he has maintained that look find a picture of him where he's at right now is that him right no that's not now but that's when

35:04Adam Schafer:he was in his 70s that picture right there find a recent picture i've seen i've seen videos of him recently and he still looks really good you know what's funny about these old bodybuilders that still look and move amazing. They all trained in a similar way. They all trained very smart. They didn't go like crazy. I mean, we're talking about how strong Franco was, but Frank Zane was always very controlled. He was always very careful. Technique was very good. And that gives you longevity. You know, you got the guys that go nuts with - Look, I'm 82. Yeah, look at that. Look at that, bro. Look at that at 82.

35:37Adam Schafer:I know. The guys that went nuts are like in wheelchairs now. It's kind of sad.

35:41Sal Di Stefano:Oh, torn muscles and slipped disc and just - That's so impressive to me. I don't know if I've seen an 82-year-old that looks that good.

35:47Adam Schafer:You know what? This reminds me. You know what I love about fitness is that it's one of the physical pursuits where the older you are, the more respect you get. Oh, yeah. You know how much harder it is. You're an old person in the gym, and you're fit. Everybody in there is like, you're just respected in the gym. Well, and just the level of consistency to have done that,

36:10Sal Di Stefano:and the discipline to just take care of yourself that way. Although I will say, and I've said it many times lately on the podcast, that when you've laid such a solid foundation like this, the amount of stimulus and effort is little. Yeah, it's very, very little. I mean, so for the young lifter, I mean, that's the thing to look really forward to, in my opinion, is working hard when you're young and building a good solid base. Yeah. Because then. Go hard early. Yeah, then going forward, you know, the maintaining part of that is so much easier than what it was when you first started. It's so amazing.

36:44Sal Di Stefano:Yeah, I love it.

36:45Adam Schafer:I got some studies on methylene blue for you guys. So people might not know we're working with a company that sells a methylene blue product, which is, it's a really remarkable - What is it?

36:57Sal Di Stefano:Troscriptions?

36:58Adam Schafer:Yes, Troscriptions is the name of the company. So you can either use them sublingually or you could just swallow them. Sublingually, you'll obviously hit it much faster.

37:06Sal Di Stefano:But then your mouth turns blue.

37:07Adam Schafer:Then you got a blue mouth. So check out the studies on this that I found. These are pretty interesting studies for cognitive effects. There was a review that summarized long-term methylene blue use, noting sustained improvements in memory and cognitive processing with low-dose administration. So it's not like a temporary benefit. There seems to be this long-term cognitive. Well, at last, huh?

37:32Sal Di Stefano:Sal, what's the origin? Like, what were we using? Dude, that's an old. It's old. I think it was a dye. And why did it all of a sudden take off again? A factory, a blue jean factory. We always talk about how funny and kind of comical this is. A lot of this stuff has been around forever, and then it gets popular again. Why is it trending so hard this last, I don't know, three to five years, and it's been around forever?

37:58Adam Schafer:People have discovered it for cognitive benefit, but it was a medicine for a long time. So maybe, Doug, you can look up. 1876, wow. It was first synthesized then. What? Yeah. And it was used, it was a dye for a textile industry. Isn't that funny? Yeah, that didn't sound so funny. Sounds like you shouldn't take it. I mean, obviously it's for health. But it's been around for a long time. It was used anti-malaria and an antibiotic. Oh, wow. Before chloroquine was developed. And in fact, Doug, you can look up the medical uses for methyl and blue. I think they still use it for certain things right now.

38:34Adam Schafer:Like they'll give you IV of methylene blue for certain. Really? Was it methylene blue in combination with red light therapy really enhanced the mitochondria further? Oh, really? Yeah, I'd heard the combo. That was powerful. Yeah, what does it use there, Doug, for, oh, what's that term right there? It's FDA approved. Yeah, I don't know if I can pronounce it. Methomet, what is that? Methomoglobinemia. So it's a condition where the iron and hemoglobin is oxidized. So they'll give you that for that.

39:03Sal Di Stefano:and then some off-label okay wait a second so it says right here go back up uh uh reducing the ability to carry oxygen so do you feel like a performance and stamina boost when you're on it methyl and blue yeah yeah i mean how do you feel when you take it well i mean i feel the cognitive side of it i feel it reminds me of like can the nicotine thing it gives me that kind of sharp cognitive a little bit of energy but i haven't really used it with the intent of going to train I've used it for podcast when we were podcasting. Like if it's near me and I have an option to take it, I'll take it like that.

39:35Sal Di Stefano:What I haven't done though is that. And so have you used it for performance in your lifting?

39:39Adam Schafer:I have not used it for lifting. I use it for podcasting. If I do use it, it's for podcasting.

39:43Sal Di Stefano:It'd be interesting to use it for that reason.

39:45Adam Schafer:Usually cognitive boosting, nootropic type supplements are beneficial for strength. Well, it says it helps carry, I mean, at least to me.

39:54Sal Di Stefano:Increases ATP. If it helps carry oxygen in the blood, I would think that it would improve pumps. Is that a fair leap? That's a good question. Is that a fair leap?

40:01Adam Schafer:I don't know. That's a good question. I do know that it'll light up certain tumors, and so they'll use it sometimes to find tumors. Yeah. Yeah. They'll use it as an antimicrobial, antiparasitic. It's been around for a long time. Yeah.

40:16Sal Di Stefano:People have been using it for a very, very long time. So maybe it's just because the whole cognitive supplements of that category has boosted. So now we're fine. Obviously, nicotine's been around forever, but now it's being used that way. That market's growing. Methyl and blue has been around for a long time, but now it's being used that way. So what would you say top five cognitive supplements?

40:37Adam Schafer:Oh, boy.

40:38Sal Di Stefano:Obviously, methylene, blue, nicotine you would put in there. Caffeine.

40:41Adam Schafer:Caffeine would be at the top. Then you would go nicotine's up there. Methyl and blue's up there. Alpha GPC, it's a form of choline. If you need that, that would probably be up there. Ketone IQ? Oh, ketones. Ketones are great. Are you talking about peptides in there? peptides are interesting yeah peptides are great um you're gonna methylene blue will work for most people though most people will take it and they'll notice you just did five right there

41:05Sal Di Stefano:you named probably what you thought you would say that's probably top five yeah yeah for sure

41:09Adam Schafer:yeah i got a study for justin and doug that i think adam and i can explain we'll be able to break this down for you this is a firstborn thing no no yeah yeah it must be good job let me mansplain this to you guys no no good job okay so a new study comes out that, let me pull it up so I can read it to you. Firstborns are smarter. Younger, so Oh, is it really related to that? Fake news, dude. Great call, Justin. So studies show that, that older siblings tend to have a higher IQ. I've told you guys that. That's not the one I'm going to bring up. This is well established. Well established. It's plenty of examples we have.

41:45Adam Schafer:It doesn't mean it's always true, you guys. Generally speaking. I think my brother was smarter than me, but I could definitely get dominated myself. Well, here's what this other study shows. But again, I think Adam and I, I'm going to wait because I know we'll be able to explain this. So I got one for you guys, right? So older siblings, smarter. Check this out. Younger siblings are two and a half times more likely to become elite athletes. Oh, wow. Because we beat the shit out of them. That's what I did. That is absolutely true.

42:13Sal Di Stefano:We put them in training, right? They're training us. You owe your accolades to us. Yeah, dude. You get beat up by your older brother.

42:20Adam Schafer:Trial by fire. Yeah, you guys just fit and strong. I mean, isn't it?

42:24Sal Di Stefano:I mean, you all have, or the two of you have multiple kids, so you've seen this firsthand. It's always the younger one just accelerates so much faster, right? Just the tenacity, yeah. It had to have been that way, right, for you, for all four of yours. You've seen that, and I'm sure you've seen it for your two boys. Well, you know what it is. I see it in my friend's kids. It's just like it doesn't matter if it's a baby girl, baby boy, it doesn't matter. The baby is like doing stuff way early and fast.

42:49Adam Schafer:You know what it is? they see that, you know, when you're an oldest and you're going to go try new things that require kinesthetic ability, uh, like, you know, going across the monkey bars, jumping, you know, climbing up the slide or going down backwards or whatever. It's scary. It's scary. You're the first one and you're kind of timid and you're like, okay, of course there's a variance between kids, but when you're the younger sibling, they have a tendency to follow the older sibling. So, you know, you have a two-year-old watching their four-year-old sibling do the monkey bars. immediately they want to go try it.

43:18Adam Schafer:Whereas it might've taken my four-year-old till they were three and a half to even try it. So they developed those kinesthetic abilities earlier.

43:25Sal Di Stefano:It's so true. An example of watching this front row seat last weekend for me. So I've had to learn this patience with my son and both Katrina and I, because, and I think I've shared with you guys before, like I remember this as a kid of like, just, you know, on my terms. I could never get persuaded to do it. And so we've learned to just, we want him to try certain things. And again, it's us who wants to, if he doesn't want to, we've learned to be like, okay, in time you will or whatever. Example of that is my son is finally confident to swim around the pool with his water wings, but he's not interested in taking him off and learning how to swim right now.

44:06Sal Di Stefano:He's just, no, I'm cool, dad. You don't want to. And I haven't even got him to jump off the side of the pool. Just a fear of sinking down and he'll get on the little step but he'll like kind of like flop in but he's not jumping off the side well and i and i've tried come on come on jump in daddy'll catch you you don't have to do all the things nah i'm cool dad right doesn't want to do it so okay whatever well this last weekend uh we had all the kids over and stuff like that at the house and we've got kids that are even younger than him and a couple of the younger girls and younger boys are like bombing into the pool you know full on you know sprint and then fall and you see him just watching it yeah and then gets up over so you're watching oh yeah i'm not saying anything i'm just kind of sitting in the pool doing my thing i'm not going to say anything and i just see him walk up go over and the first one was just like he jumped he jumps in on his own and then he gets back out and then he's daddy and he's telling me oh he must have did it 50 times non-stop i had to watch him all day do this thing that's so great it is it's and it's uh reassuring for katrina and i because i know that was an area where we like we have to be patient.

45:08Sal Di Stefano:Just be like, listen, he's, he doesn't have that kid in front of him all the time doing that. So it's him exploring everything on his own. It's not like he's way, but like if he doesn't jump in the pool or swim under the water or do this thing by a certain age, he's going to, something's going to go wrong. It's like, just let him do it. And this has continued to happen for us where, you know, he'd all of a sudden one day decides he wants to do that thing and now he's doing it. And so it's funny that it's, I've had to learn that over and over. It really, uh, I struggled with it when he was young one and i don't know if that's a parent thing i don't know if it's just a me thing about you know wanting your kid to hit certain milestones by certain you know ages and if they don't you start like oh god what's going on what's going on and why is he not this and then you go down the rabbit hole oh man is that gonna be he's gonna be like

45:56Adam Schafer:this and this is gonna happen you know what the challenge is is because you know the capability yeah and they don't yeah and so you just want to like get them to know like you can do it yeah And the tendency for dads I don't know about you guys But my tendency is to like Throw them in the fire Yeah sink or swim

46:10Sal Di Stefano:Yeah like let's go So then traumatize them Exactly That's a very old school way of doing it I mean that's how I was I was thrown in the deep end I was like I didn't want to I was like I don't remember It was my uncle I think it was my uncle I think my uncle literally just grabbed me And like threw me in the middle of the deep end I remember screaming Crying And then I learned How to swim I had a relationship with your uncle now

46:28Adam Schafer:Oh no Right It's all connected It's all connected

46:33Sal Di Stefano:connected no totally it's so that's so funny you know did you guys i today i have a day in the life um did you i don't know if you guys are watching it right now or not but my i started the morning off and uh i was i was showing off the uh the the jolie showerhead that we were just talking about the other day in my shower but while i was doing that i i you know had my ray-ban glasses on and i'm showing it i picked up on something and i did you guys did you guys see the mr shower and do you guys have okay so i showed our shower yeah and uh in there's literally we have this whole thing like a seat area in the shower and then we have these two areas we can push up and this whole seat area is full of i don't know 15 or 20 bottles and jugs and i'm gonna guess they're not yours and then there's another one is this and then on the second step there there's a caldera bar of soap That's yours.

47:24Sal Di Stefano:It's the only thing, the only thing in the entire - It's the only item that's attached to you? The only item. You have to watch the video. That's the only item in this job. There must be 30 things or more in our shower of stuff. And I'm like, we've been together for 15 years now. And I always ask, I'm like, what could all of this be for? Like, I mean, you can only have so many possible things. They get marketed to a lot. Yes.

47:50Adam Schafer:They get marketed to a lot with just hair.

47:54Sal Di Stefano:But I mean, okay, I get shampoo. I get conditioner. So there's two things. I get, you know, ya-ya stuff. You know what I'm saying? I get, you know, summer's eve. Yeah, yeah. Whoa. Okay. I get, I get, I get, what's the other one that's in there that I get that's like, okay, so there's the, you know, private part stuff. I get the conditioner, the shampoo. You have that separate private part stuff? Oh, yeah. I didn't know that. I don't know.

48:21Adam Schafer:I use the same.

48:21Sal Di Stefano:Yeah, I know. Well, our stuff's all external. I just use my wife's shampoo for that. You have some internal, they have some internal stuff, so they get marketed to a more protective soap that's for that. Okay. So, but then what are the other 27 bottles for?

48:36Adam Schafer:I don't know. I know my wife steals my Caldera Lab serum. She loves it. She takes it. It's a secret thing. I have to bring home two because otherwise mine's gone. She loves it so much. I looked at the men's skincare market, by the way, the growth of it. you guys want to guess how much it's grown from 2018 to what it's going to project to be at in 2027 oh i'll take a guess has it doubled doubled wow yeah it feels like it doubled if i mean we're

49:01Sal Di Stefano:perfect examples that you i would have never i didn't use nothing i would have never guessed in

49:05Adam Schafer:my life that i would have skin i washed my face with dish soap if i ever washed it yeah i never

49:10Sal Di Stefano:use nothing yeah nothing you know for me aside from how good it feels aside from what i like with my psoriasis aside from that the the true probably thing is that you've probably and i have received compliments for it yeah and that's all it took for me was like applying it a couple times see a difference yeah you see it and then you hear someone else go man your skin looks really good or really healthy you're like oh damn that stuff does work i guess i'm gonna do i use it for like all these unconventional things though like because because i get so dry skin it's not usually my face it's like my heels and my feet or whatever and i'm just like putting i do too really yeah bro i use it on all my psoriasis spots on my shins on my head it's way better than like lotion it feels so much better than that it keeps the itching down yeah it keeps it where it's all oiled up and so it doesn't dry out it's a it's i don't know i should just deal i don't know why they don't actually market it to uh like people that have eczema and psoriasis

50:11Adam Schafer:That's a medical condition. So you can't market, unless you have, unless it's approved to treat medical conditions, you can't say. That's so dumb. Yeah. Well, that's just regulation. I mean, that's not a bad thing, dude. Trust me. If you could, you could sell anything. You don't need to market it as it cures it

50:29Sal Di Stefano:and say something like that. Like, why couldn't you market it as like, it helps keep dry.

50:34Adam Schafer:You know, like, I feel like there's a - You can say that. But once you start talking about what's classified as a medical condition, you can get yourself into trouble, which I understand. Could you guys imagine what that would be like?

50:44Sal Di Stefano:Yeah, but you know what's lame about that is that I've done all the medical stuff that's been prescribed to me that are steroids and these creams that have a steroid in it that's supposed to tamp down. And so they can prove that in their studies and it's been approved medically, but the caldera has been better for me. I know.

51:02Adam Schafer:So it's like so lame that - Well, they had a study that showed, Caldera Lab showed it reduced acne. It's an oil. When's the last time you thought of putting in oil? Nobody would think that. No. And they actually showed a reduction in acne from it because it balances out the microbiome of the face.

51:19Sal Di Stefano:Doug just pulled that up. It's actually a 68 % increase in males' skin.

51:23Adam Schafer:In a two-year period. And that's in two years. I did 2018, I think I said, to 2027 Projective. Guys just didn't give a fuck. Well, no. For a long time.

51:35Sal Di Stefano:And all of a sudden, it's like, oh. So some things we've adopted are good.

51:39Adam Schafer:Do you guys remember the shampoo? What was that shampoo? Plus. Plus. All of it in one. Shampoo and conditioner in one. You remember that? Oh, yeah. Combine everything. Of course. That was totally marketed to me. Did you ever use conditioner when you used to have hair? Did you have long hair at some point?

51:56Sal Di Stefano:Yeah, yeah. I had long hair. I have used conditioner, but I never did it consistently. Yeah, yeah. Was your hair curly? Yeah. Oh, it was like mine? Yeah, yeah. Like wavy or curly? Very curly. Oh. Oh, yeah. When I was long. You had luxurious. Yeah, I have some. I'll pull some old. I guess you guys have never seen. Justin's probably seen me. I've seen you. Yeah, he's seen me with long curly hair before. I had it grown out all the way.

52:15Adam Schafer:Dude, I had mine down here at one point.

52:16Sal Di Stefano:It's all wavy.

52:17Adam Schafer:There's this picture. My family loves to circulate it. I should say my cousins, whenever we're teasing each other. And I was, I don't remember where I was. I was at some wedding. This was also in the middle of, I used to do these aggressive bulks back in the day where I'd get my body weight up to like 235 pounds. And it was aggressive. It wasn't like, you could see I was 235 on my face. You can see it in your face. Oh, yeah. Oh, yeah. And so I had long, my long, curly, you know, I don't have enough hair to do this anymore, but long, curly Italian hair, 230. I just look like I should be on a romance novel.

52:50Adam Schafer:Not for women, though. That's how I look for it. They love sending that to me and teasing me about that. So I know. It's pretty funny. Anyway, Justin, I want to hear about the Cal Trans Party. I don't want to say all of it together. Is it like Caltrans? It's a misleading title. The guys that fix our roads?

53:11Sal Di Stefano:Yeah. Yeah.

53:11Adam Schafer:So it was a stripper party? Yeah. What happened here? Yeah. This is local news. I guess they threw some party for, I don't know if it was for somebody's birthday or if this was like a company party, but they decided to bring strippers to the party, which it was like, I guess there was six out of 10 people that they fired immediately for this. Who thinks that's a good idea? I don't know. Every young man. How stupid are you? You don't think you have an HR department? It reminds me of, you know, during COVID, we're at the Cat's Bar where they had stripper. They had a whole, like, a bunch of executives from Silicon Valley would all go in there, and then they all kind of pulled in and had a whole little strip club thing set up.

53:59Like, it was a speakeasy right there on my commute home, and I had no idea. Yeah.

54:04Sal Di Stefano:Did they get busted for it? Yeah. That place had a good barbecue. They did. They did. They still do, actually. I think they have new ownership that's actually got it going again. Have you been there in a while?

54:12Adam Schafer:I haven't been there in a long time.

54:13Sal Di Stefano:We ate there not. That long has been a while now, but it wasn't that long ago with new ownership.

54:17Adam Schafer:Who was it in here that got the old, like the 70-something-year-old strip? Was that you for your birthday? Yeah. When you were older, were you?

54:22Sal Di Stefano:That was a baker. I was there for that, dude. You were there on that high-dive? I'll never forget that. How old were you? I was 25.

54:32Adam Schafer:And he hired a 70-something-year-old?

54:34Sal Di Stefano:Now, so he claims - He didn't even have a bra. I don't know if I ever told this part of the story on the podcast, but he tells the story that he actually didn't do it that way intentionally. So he actually just looked up on the yellow pages or whatever back then. So he just clicked. And he actually thought a legit stripper was going to come. He was trying to embarrass me at work, like have a stripper come. He got the best value one. Oh, this is price. He got 50 % off. He got a deal on this one. He literally, I mean, he swears. He goes, bro, I didn't. Of course, it makes, he goes, it's 100 times better that you got what you got.

55:11Sal Di Stefano:But I did not do that intentionally. I literally just was going to embarrass you, have a stripper show up to work and then dance in your lap. And so she, I'll never forget, she pulls up in this like beat up like 1980s mishibishi like little pickup truck. I mean, dense. No, bro, this is, I swear to God, there's no exaggeration. White curly hair if I'm remembering. There's no exaggeration. I was, I saw her coming in. I saw what she, because she stood out. She had like a sparkly dress. She gets out of the truck. She's smoking. Wow. Throws the cigarette down, smashes the cigarette, grabs her little boom box and comes, and, you know, fixes her dress and starts high heel walking towards it.

55:51Sal Di Stefano:And I'm like looking like, what in the hell is coming this way right now? Who's that for? I had no idea. She comes right to the front desk. I'm like sitting over at my desk like, who is this? And they're like, Adam Schaefer, Adam to the front desk. Do you have a guest here? And I'm like, me? No way. Come walking up. And she's just like, are you Adam? I'm like, yeah. She's like, can you sit down? And then she has me sit down. She puts a little boom box on my desk, hits play. Happy birthday. With her cigarette voice. Oh, bro. So cigarette, super cigarette deep voice, dude. Oh, my God. That's so awesome.

56:27Sal Di Stefano:So embarrassing. Called my buddy, cussed him out. And then I told him. and he's like, no way. He's like, no way. I said, I swear to God, bro, she must have been 70-something years old.

56:36Adam Schafer:He looked at her ad, and it was probably like, winner of this many awards, but he forgot to see when she won those awards. It was like 1925.

56:42Sal Di Stefano:He sent me a picture of the ad, and the ad doesn't say anything described her at all. It just says, like, stripper gram. You know, hire a stripper gram for a birthday, and so - But that's so much better. Yeah, but he's like, oh, my God, I couldn't have planned that to be better, and so super embarrassing. Yeah, good time.

57:00Adam Schafer:probiotics have profound health benefits they're good for gut health inflammation brain health they even have been shown to improve athletic performance but which one should you get go with the daily symbiotic from seed seed is the world's best probiotic hands down world-leading researchers nobody comes close check them out go to seed.com forward slash mind pump use the code 25 mind pump get 25 % off. Back to the show. Our first caller is Haley from Nebraska. Hi, Haley. Hi. How are you? How are you guys? Good. How can we help you? Good. Okay. I think I'm just going to start with my email and then I might add a little more context that I think might be helpful.

57:40Adam Schafer:Okay. So I've been working out my whole life. I was an athlete growing up. I had my youngest son about two years ago. And after I had him, I decided I wanted to get more into lifting heavy. I did an in-body scan in January and that showed my body fat at 21%. I eat about 130 grams of protein a day. I walk a ton, usually around 10 to 12 ,000 steps, sometimes more. I've done muscle mommy and I'm almost done with anabolic. and so actually just this past weekend out of curiosity i went back and did another in body

58:21Sal Di Stefano:scan and it showed my body fat at 27 from 21 which 27 it was at 21 yeah 21 to 27 and how short of a time um that's so the first one was in january yeah this one was just this past weekend okay okay um i don't really have a certain number in mind but i guess i was just shocked to see it go up 6%. Just a little more context, I guess. I don't really know how much this matters, but I'm 32, about 5 '4". At the time of my first scan, I was like 139 pounds. This last time I was 143. At the time of my first scan, I was doing more of like a push-pull lower split and quite a bit more cardio than I'm doing now.

59:14I was running about two days a week. Now, the only cardio I really do is walking either outside or on my treadmill at an end climb.

59:22Adam Schafer:Okay. So I'm just kind of at a loss. I don't really know where to go from here, I guess.

59:27Sal Di Stefano:Do you feel like you went from 21 to 27? Just curious. Do you feel like that? No, I don't. I feel about the same.

59:34Adam Schafer:Okay. Well, how's your, so your body went up on four pounds. Uh, how do your clothes fit? About the same. Yeah. You didn't go up 6%. But are you stronger? That's the other question I'm going to ask you. Because you went up in protein. You're walking a lot. You're still strength training. Do you see any strength gains in that period of time? I do, but not as much as I had hoped for. But it definitely didn't go backwards. No, no, not at all. For you to go from 139 to 143 and to go up 6 % body fat, you would have had to have lost muscle also. So for those numbers to be accurate, okay? The fact that you got stronger tells me you didn't lose muscle.

1:00:16Adam Schafer:Yeah. So I wouldn't trust the scan, especially if you feel good, if you feel like you look good or you look better, if you feel better. This is the problem I have with scans is, and I know they advertise the accuracy or whatever, but they can really mess with the person's head because, okay, four pounds up even if it was a four pound gain of pure body fat with no muscle gain you wouldn't have gone up six percent yeah body fat you would have had to lost muscle also which which makes no sense if your strength stayed the same or went up just out of curiosity too did you did you like

1:00:53Sal Di Stefano:really pay attention to all the things you could control going into the skin as far as the time like how much carbohydrates you had the day before and how much water you were drinking and this time of day you went was it all the same do you know um it as far as like eating and water probably wasn't exactly the same but both times i did go like first thing in the morning okay yeah do you have a before and after picture for yourself um not really i i was actually going through my camera roll trying to see what i could find i don't really have any that you can see yeah yeah this

1:01:23Adam Schafer:yeah i wouldn't live and die by this scan if i see an increase in improvement and strength if I see yeah you're doing things good you feel good you're like you look in the mirror you're like what that doesn't make any sense then it doesn't because it's not it wouldn't be accurate now if your strength went down considerably if you're like yeah my squat went down 50 pounds I'm like okay you might have lost you might have gained four pounds of body fat and lost or sorry you might have gained four pounds on the scale but also lost five pounds of muscle so you gained nine pounds total I mean I could go and try to figure the math out but I'm almost positive there would have had to have been a simultaneous loss of muscle to cause a 6 % increase in body

1:02:04Sal Di Stefano:I mean the reason why I interrupted you when you first go because right away it jumped out at me is that that's probably not accurate even without you finishing your story I mean to go up 6 % in that short a period of time uh doing the things you were doing you would boy you would really have to uh you'd really have to have messed things up and I don't think you did I think you did a good job and and most importantly like you don't feel that way like it's this is what this is where I don't like the scans at all. Of all of us, I probably use this tool the most and like it for feedback, but this is an area where this is where I would...

1:02:35Adam Schafer:I just did the math. What? So the math is this. In order for that body fat percentage to be accurate, where you gained 6 % body fat, you would have had to have lost roughly 5 pounds of lean body mass. So you're four pounds up on the scale, but also four pounds of muscle loss. That's the only way that that would be accurate. Now, the only way that that would be accurate is if I see you, if you lose five pounds of lean muscle. She would be not eating her protein.

1:03:01Sal Di Stefano:She'd be running on a treadmill like crazy.

1:03:03Adam Schafer:And you would not be stronger.

1:03:05Sal Di Stefano:Yeah.

1:03:05Adam Schafer:You also wouldn't even keep the same strength. You would have gone backwards. So it's full. So I don't believe it. Yeah. Yeah. So yeah, don't let it get in your head. Okay. Yeah. They could totally do that. this is where like,

1:03:16Sal Di Stefano:remind me where, I don't know if you said it or, and I didn't pick up on it. Did you say where your calories were at back in January and where your calories at today? Um, I don't really, I wasn't really tracking calories back in January. I have, um, lately just to kind of see where I'm at and it's usually 1800 to 2000. Okay. Okay. Yeah. I mean, I would keep reverse dieting. I keep going that direction. I think you have more, more room to go that way. What are you following a maps anabolic right now? Yeah, I'm almost done. I have like two weeks left. That's a good program for you.

1:03:47Adam Schafer:Let's follow that up with symmetry. Do you have symmetry? I do. Oh, good. I like that. I like that for you. But yeah, this is, so whenever we're looking at measures of progress, it's a combined picture that we tend to look at. Now, when I'm training a client, I have a pretty good eye on what's going on. And I'll use these measures to assist me. but if I'm training you and I'm watching you in the gym and I'm like, oh, wow, we added two reps or we went up 10 pounds on this lift. And then you come back, you're like, I went up 6 % body fat. And I'm like, no, no, no, that's impossible. You would have a lost muscle.

1:04:24Adam Schafer:I like strength because it's about as objective as it gets. And it's also so tightly correlated to muscle. Now it's not a hundred percent. So you could get stronger and not gain muscle. You could also lose a little bit of muscle and stay the same strength by improving technique and stuff like that. But you wouldn't see on somebody with 109 pounds of lean body mass, a five pound loss in lean body mass with maintenance of strength or even an increase that that's not going to happen. So don't worry about it. Keep going. Keep going the direction you're going. And if you feel good, you're moving in the right direction.

1:04:56Adam Schafer:Yeah.

1:04:56Sal Di Stefano:I mean, I'm guessing if you're around the 21 % range or even 22 to 23 range, you're doing great. You're doing great right now. You're in a good place. I guess what made me want to do this scan the second time was I just feel like I'm not seeing really any physical changes. Like, I feel like I kind of look the same as I did when I first started, but I don't know, maybe that's just all in my head.

1:05:19Adam Schafer:It might be. And, you know, look at performance. Here's the deal. If you're getting stronger and you're feeling good, the look will follow that. But if you focus too much on the look, what we tend to do is we tend to sacrifice performance and strength and how we feel. and then we get neither. Okay. Now as an athlete, I think that's a good message for you because you understand that as an athlete, you know, when you're, when you're, what sport was it that you were involved in? Softball. Yeah. So when you're playing softball, like nobody cares. All you care about is like, am I doing better on the, on the, on the field?

1:05:54Adam Schafer:So look at performance. And I, and the way you're training is great, especially with an athletic background. Sometimes athletes have a tendency to overdo things, but I think you're doing things the right way. And you said your youngest is two year two now. Yeah. Yep. In my experience training lots of women, I know you look on social media and then you see all these mixed messages. I've trained a lot of women who had babies, a lot of ex-athletes that had babies. And it's around year two, like when the baby's two years old, when they start to really feel like themselves. I mean, it's a, it's a slow progress, but it's right around when the kids too, where they're like, oh yeah, I'm back.

1:06:28Adam Schafer:And I know we see on social media women like, oh, you know, four months later, five months later, baloney. it's like it's about two years that women tend to be like oh yeah i'm 100 hey are you are you

1:06:38Sal Di Stefano:in our private forum yet i'm not no okay i'm gonna have doug put you in there too that way too uh as you're going through this and if you want i don't know if if uh tracking calories uh gets you obsessive or you just you're avoiding it for a reason but if you're open to it we can start doing that and we can get a even closer look at what's going on and so if we knew like where you were january where you are now that would help tell a little bit more of the story and so if you want to get a little more granular, uh, that would be the next thing I'd ask you to do is like, Hey, just stay the course, but just keep tracking like you are.

1:07:08Sal Di Stefano:So we can kind of keep a look at, you know, say 30 days from now. And, uh, and I think you can absolutely keep reverse dieting. I'd keep adding some calories, just a hundred, 200 calories a day. And that range, you know, and try and get stronger. That would be the main focus. Okay. Okay. I can do that. All right, Haley. Thank you. Okay. Thank you guys.

1:07:26Adam Schafer:You got it. Yeah. That's something's obviously I had to do the math because i'm like right yeah i do the math i mean when i interrupted her because i

1:07:34Sal Di Stefano:jumped out at me i was just like when was this test taking like a year ago or no january no way she didn't she didn't and you know here's the thing too so 21 is is pretty lean for a girl it is okay so one of the things with these things are already could be very inaccurate the leaner you get the more inaccurate they become it's really easy to i remember when i was down in the really single digit range and i was tracking oh and i was tracking every week i was just obsessing about this you know i was and it was like oh my god i had to stop tracking that much because how much i was fluctuating on the on the body scan and i was like there's no way i'm gaining and losing that much muscle and fat in that short period of time but it's because you're so lean that you can really manipulate that with water and carbs and everything so yeah uh i think she's probably doing really good she probably looks really good too i'm guessing she's especially She's an ex-athlete, probably has good muscle.

1:08:25Adam Schafer:And softball, as those girls tend to have good muscle.

1:08:27Sal Di Stefano:Yeah.

1:08:29Adam Schafer:Our next caller is Victor from North Carolina. What's up, Victor? How you doing, Victor?

1:08:33Sal Di Stefano:How y 'all doing? Good, man. How are you? I'm good. A little nervous. Just took some mellow to help me calm down. So hopefully this will go well.

1:08:40Adam Schafer:That'll work. How can we help you?

1:08:42Sal Di Stefano:Yeah. Before I get into my question, can I give a quick shout out?

1:08:44Adam Schafer:Of course.

1:08:46Sal Di Stefano:Yeah. Shout out to my wife. She's been awesome with doing these math programs with me. And a quick shout out to my small group. uh my church has these small groups that meet throughout the week and a special shout out to craig julio jason and justin who've been doing mass programs um for the last few years as well all right man that's awesome all right so question here i was on the show last year asking about how you know when you're ready to move to a higher volume program at the time i had just started mass power lift and by the end of it i had some solid prs the one i was most proud of was pulling 405 on the deadlift.

1:09:19Sal Di Stefano:Before that, my heaviest deadlift was at 350, but that was with straps, sleeves, poor mobility, and at a body weight that was 50 pounds heavier. This time around, I was 50 pounds lighter, started incorporating mats prime into my warmups, followed the blueprints to a tee, and didn't use any accessories. So no straps, no belt, no anything. The deadlift is my favorite lift, and I've set a goal to hit 500 pounds by the time I turn 40 next August. That gives me about a year to make progress. So my question is, do you think that's a realistic goal? Is it reasonable to expect a 100-pound jump on my deadlift in a year?

1:09:53Sal Di Stefano:On top of that, I'm also aiming to drop another 30 to 40 pounds and maintain around 18 % body fat. I grabbed a bunch of your programs during the Black Friday sale and came up with a plan for the ones I haven't run yet. Here's the order I'm thinking. I'm currently running MAPS Transform, then plan to go into MAPS split, followed by MAPS cardio, then MAPS strong, and finally MAPS old time. If everything goes smoothly, I'd wrap up old time just a few weeks before my 40th birthday. Does that order make sense for someone chasing a 500-pound deadlift while also cutting fat? Would you recommend changing anything?

1:10:26Sal Di Stefano:Also, if I'm priming before each workout, would I still need to run performance or symmetry to address imbalances? I saw that old time includes some unilateral work. Would that be enough to help correct those issues? and one more fun question just for fun if 500 is realistic is 600 completely out of the question i okay so real quick i i i love uh the programs you're choosing but if the main goal is to get my deadlift power lift yeah then it would look very different it would look like you're living mostly in power lift with just some interruptions with something like symmetry or old time because that's what's going to get you to the deadlift the fastest if that's the main goal but for overall the program choices i think are great that you would be doing what's your body weight great and balanced but what's your body weight at yeah body weight currently at 268 oh you're a big dude how

1:11:16Adam Schafer:tall are you uh six one yeah a 500 pound deadlift is realistic trying to get to a 500 pound deadlift while also getting lean, not so realistic.

1:11:27Sal Di Stefano:Yeah.

1:11:28Adam Schafer:It's one or the other. So if you're trying to get stronger while losing weight, that's risk of injury city. You're really increasing your risk of injury. So be very careful with that. It's either one or the other. And you can alternate, right? You can go cut, try to maintain, then go into a bulk, try to gain and get stronger. It's during those sprints, during those bulks, that you can chase the deadlift. So specificity wins always as much as, you know, all full body strength and really building that foundation. I think you probably have a pretty good foundation. Now we have to get a little more specific in your focus towards that goal.

1:12:07Adam Schafer:How long have you been deadlifting consistently?

1:12:11Sal Di Stefano:Oh, they're about all your programs are about two to three years now.

1:12:15Adam Schafer:Yeah, yeah, yeah, yeah. You can get to 500. But you got to be patient. And what you don't want to do is push too hard too fast. So whenever you get a jump in your deadlift, the tendency, the desire, the temptation is going to be to keep jumping. That's when you back off. Oh, okay, I just hit a new PR. I'm going to back off for a couple weeks before I start to scale back up. Otherwise, you'll slow yourself down.

1:12:44Sal Di Stefano:I think probably a good strategy for what you're trying to do would be something like this. I would run maps powerlift in a bulk and run maps old-timey or map symmetry in a cut. And I would just toggle between those two programs for the next year. That will address any sort of maybe imbalances, moving in different planes, unilateral work, interrupting that, and then right back to powerlift. And when you're in powerlift, you're in a calorie surplus, and you're trying to gain and trying to chase numbers. when you're in the symmetry or old-timing it's about the movement and you're cutting so that's that's probably what i really like old-time strength especially for grip strength uh and you know unilateral deadlifts like you're not going to do that in any other programs so uh it's going to fill a lot of gaps uh coming back to your bilater so that would you toggle that like i was saying yeah i think so too i like that a lot and doing a cut so that you you know keep body fat percentage low and you don't put but then when you're trying to chase the numbers and get increased the deadlift you then you're going to want to increase the south

1:13:46Adam Schafer:point here's another tip too for because now you're starting to get into like some big numbers is don't chase a bunch of lifts at the same time that's going to be a tendency in a bulk so oh i'm going to max my bench out i'm going to get this overhead real great point focus just on the deadlift yeah and when you back off on the deadlift then you can focus on the squat because the squat has a lot of carry over to the deadlift okay so you're going to back off on your deadlift for a wow, oh, I just hit an EPR for the next three weeks. I'm going to back off a little bit. And on that, during those three weeks, I can kind of push my squat a little bit.

1:14:16Sal Di Stefano:There's a lot of carryover. You could even do that. I love that advice. In fact, I would take that to the next level and go like this. When you're running power lift on the first time, it's deadlift focused and just kind of cruise through the other ones in a sense. And then you go to the old timing. Then when you come back to power lift again, go to squat. And then on the third time, you come back, go on deadlift again. And by that third time you're hitting power lift and you're focused on deadlift, that deadlift is going to come up. How much? 100 is a big goal, but I definitely think it'll go up.

1:14:46Sal Di Stefano:It'll go up from that kind of programming focus, and that's a great point. I'm glad Sal said that because that's a mistake that I think a lot of guys will make. That's what I do. Is in power lift, trying to make PRs in all of them. It's like if you really want to see deadlift, put that energy and stress into that. and then kind of, and by cruise, I don't mean like go super light, but just don't be trying to hit PRs on the other lifts. Okay. Sounds good. Yeah, my long-term life goal is to be able to drop the body weight, get a body fat percentage. But definitely wasn't trying to cut too aggressive while trying to get to the deadlift.

1:15:20Sal Di Stefano:The deadlift is kind of like the goal by my birthday. It's next August. So I was hoping like running a different program, changing the modality it might encourage, might be beneficial and kind of going up and down with the bulking cuts. It is. It's a good idea what you're doing.

1:15:35Adam Schafer:You just don't want to try to get aggressive cut while trying to get a PR.

1:15:39Sal Di Stefano:And you are also going to get more benefit from running power lift more often and frequently if the goal is to get the deadlift up. If we had a five-year time horizon, then following it the way you're doing it will probably lead to that over the course of a couple years. If we have like, hey, could I realistically buy 40, hit 500, well then we're going to focus a little more on power lift like just power lift with just the and we're only interrupting it with old time to address like what justin was talking about that's and that that's that would get you the to the path the fastest but your idea is a is a great overall long-term game plan to still increase deadlift it just might take longer because of that it makes sense 600 pounds unrealistic 600 pounds is next level so now you're at you're talking elite get 500 first yeah bro 500 500 is a legit goal that's a in a 100 pound jump that's a

1:16:31Adam Schafer:legit but it's doable few people could deadlift 500 very few people could deadlift 600 so yeah so i'm yeah i'm gonna bend just a few people yeah yeah that's a good goal i want to be the

1:16:45Sal Di Stefano:strongest dude in church so it's all good yeah awesome awesome yeah get after it man all right you already have everything that we talked about program wise that you need right you've already got a whole time you got power lift symmetry you're good to go though bro keep us posted I'd love to hear how this goes man alright sounds good thank you for the time guys you got it bro

1:17:10Adam Schafer:yeah that was I got up to 530 540 and it was so hard to keep to go up from there oh yeah and and then what i did is i started to back off and then i'd focus on squatting and then that would contribute to my deadlift and that's also when i started incorporating bands and chains so when i would back off on my deadlift what it looked like was i'm not pulling the 535 i'm pulling more like 450 but i have chains on it or i have bands uh to give me kind of progressive resistance and then things went then things really took off i was able to get to 600 i got to 555 and i just

1:17:45Sal Di Stefano:I stayed there for a long, I couldn't, it was tough for me to get beyond that. Well, it's a big number, dude. Yeah, that was, that was, but he's a big dude though. So he does have, and he's tall. He's got long arms. So he's got that working for him. Next caller is Katrina from California. Hi Katrina. How you doing Katrina? Morning. Hi, good morning. Well, first off, I just want to say that you guys got me into this industry. I started listening four years ago. I was a flight attendant through the pandemic and just realized that that was not going to be for me. And so I got into the fitness industry and just started to listen to you guys and got deeper into it.

1:18:19So I really appreciate you guys for just kind of being that in my ear and telling me like, you know, how to be the best person I can be for my clients. Awesome.

1:18:29Adam Schafer:Right on. All right, man. How can we help you? So I'll just read off my question. I've been a personal trainer at a big box gym for about four years. and um so I've been transitioning and becoming a mobile trainer and stretch practitioner most of my clients kind of have a home gym setup but I also have like equipment with me and I just wanted to know like what are some equipment that I should definitely make sure that I have or if my clients are able to get what what am I not thinking about and like any versatile tools and things like that that I should be considering. Yeah, good question. Okay, so what's making you want to switch from being in a gym to just training people in their homes?

1:19:19I like how personal it is to be in their homes. Most of my people are kind of more like they're very busy. Most of the time they're busy moms. and it's hard for them to even get in and be consistent. So the easiest thing is like I go to them and it seems like it's turning into kind of like a luxury service and I kind of enjoy it. I kind of like running around and not being at the gym and like, oh my God, I only have five minutes. I got to go eat or use the restroom or something like that.

1:19:52Adam Schafer:Good answer. That's the right answer. Because if you said it's because I want a better business or something like that. Make more money. Yeah. No, that's the right answer. That's for the right reasons. And you said you're training a lot of like busy moms. Yeah. Most of the time they're busy moms, but I have a little bit of everybody. Are they alone with you when you're training them or are the kids there too? They're most of the time they're alone. Yeah. The reason why I'm asking you is because if their kids are there too, then some of the stuff I would have you bring would be for the kids. Right.

1:20:21Yeah.

1:20:22Adam Schafer:No, no kids. Okay. That's tremendously valuable to some clients, but okay. It's just, just you and them. They have, they have basic to moderately equipped home gyms. what is do they have at home yeah do they have dumbbells already yeah it depends so like i have adjustable weights i have a trx i have sandbags um i have all the types of bands and so i bring that with me and then some people they might not even have a bench and i'm realizing we should probably at least have one of those but they'll have like a bozu or like a swiss ball and just kind of depends some people have the means for it and they can get like a rack if they want to but i also want to suggest the correct things you don't do you have a pull-up bar that goes over the door no i guess i should get one of those but then it's just like all these things in my car hey i know that was always the hardest one to get for in home was to really get the yeah like any of the pull-down stuff it was like yeah you can hang your yeah your trx off of it as well

1:21:19Sal Di Stefano:and you can use and you can use that i think that's a good call because then you can also use the bands to support people that can't do a full body, like a pull-up bar is a good move.

1:21:29Adam Schafer:Honestly, I mean, I'll give you the straight up answer. You don't need to bring anything. You really don't need anything because they have a few things and you can even just do this with body weight. In my experience, the mobile trainers that bring the most value tend to bring things that are unique to the trainer. So what do I mean by that? I had this one trainer that did both in a studio, but also mobile, but she also understood body work. So the, with the one thing she would bring with her was a massage table. Yeah. Yeah. And that was really valuable. Like the clients love the last 20 minutes of the workout where she would do.

1:22:07Adam Schafer:Yeah. So that's super, super valuable. You already have the TRX you do stretch. So I would say yoga block, if you don't have one, uh, you know, things that, you know, straps that could assist with the stretching part because I'm assuming you're doing it with them or walking them through. I normally just do assisted stretching. So I stretch them. Yeah. And that would be it really. I mean, you don't really need to invest. I mean, it depends on how long you're doing it for, because, you know, that can get pretty monotonous and it's really hard to progress. So, you know, one thing I did, cause I did this for a long time and I had to, you know, kind of convince them to upgrade their, uh, their situation.

1:22:45So this is where we have like PRX racks and we have things like, so we could designate an area like in the garage or in the backyard where we can, you know, kind of outfit that a little bit more with like a barbell, uh, and, and be able to actually get a little more effective workout out of it.

1:23:00Adam Schafer:Yeah. Right. Okay. How many clients do you have mobile? Say that again? How many clients do you have that are mobile? Um, I probably have about 12 clients right now. I just did Excel spreadsheet and I should probably know that answer.

1:23:13Sal Di Stefano:That's great. That's really, really good. That's good. That's a good place to start for sure. Trainer course is where I'd put you. So the, because now you're at the business side, it sounds like you're equipped as far as the training part and the education and the stuff you're doing and you know, your clientele, the next part would be marketing yourself and how to scale your business.

1:23:30Adam Schafer:I was just going to say the hardest, uh, part about being a mobile trainer is not the equipment or the training. It's building your business. That's right. That is, of all the ways you could train people, studio, big box gym, mobile, mobile's the hardest to grow your business. You do have a big advantage, right? You're solving their pain points. You just have to really speak to that. Yeah, so to solve that problem, what I've done is, I'm not sure if you're familiar, but I'm in Carlsbad, Encinitas area. Yeah, we know it very well. I know it very well. Okay, yeah. So I'll set up right on the beach of Carlsbad.

1:24:07There's like a walkway that like all the, it's basically moms walking during the day. And I just set up my table and I say, Hey, I can give you a demo stretch.

1:24:16Adam Schafer:That is awesome. Great. Yeah. That's a great place. You, and you're reaching a really, really a market that really needs good trainers.

1:24:25Sal Di Stefano:Any, any desire to do a virtual training too, to compliment the business? Totally. Yeah. It would be nice. because sometimes filling up my schedule is really great and then you're just running around like a crazy person. Did you apply to be one of our trainers? No. We just opened up for virtual coaches. Oh, okay, cool. Yeah, yeah. Where we actually send the leads your way. Oh, that sounds amazing. Yeah, yeah. I'll look into that. Yep. What's Kyle's website he's got it at? Mindpumptrainer.com? Is that? Boy, let me. I'll have Doug look it up and email to you, the landing page for where you apply.

1:25:02Sal Di Stefano:and apply apply uh you'll end up talking to kyle and katrina probably what is it yeah mindpumpjobs.com jobs.com okay thank you so much you guys apply there yeah hey i talked to you guys and they said i should apply that and then uh and then probably have ann talk to you about the trainer course and the things that we're doing for the trainers to help scale their business so those two things is probably the direction i'd point you but definitely something i want to jump into i'm just like traveling until september and then i'm gonna put everything on hold and just like really hone in as hard as i can awesome good for you awesome yeah great job

1:25:36Adam Schafer:so far 12 mobile clients a big deal that's really good yeah i love it it's great that's awesome great yeah well i look forward to hearing from you yeah we'll stay in touch for sure thank you i appreciate you guys you got it that's the hardest oh god way to build your business

1:25:50Sal Di Stefano:i know that is the hardest discourager i hated i hated that dude you don't like doing that i did not and for a lot of actually what we're talking about charge the grip for it i mean you have to because you got to drive there. But yeah, it's a total pain to organize your entire day around all that.

1:26:05Adam Schafer:What worked for me with mobile training was that if I did a good job, I ended up training the family. So then the next client was the husband. Yeah.

1:26:14Sal Di Stefano:You know, what she's doing though is great though. I think if she has a niche market she's really good at and she's doing like pelvic floor stuff and she's doing a lot of stretching and body work in addition to like a handful of exercises that she helps these clients with i think that could be really cool i think that for me it was really it was i was bored to death in living rooms it's very limited yeah yeah but i tell you what if for especially if you're a female trainer

1:26:40Adam Schafer:this is an incredible market i actually think it's better for a female trainer it's less

1:26:44Sal Di Stefano:intimidating to invite i think that was also another challenge that i had as a a man like

1:26:49Adam Schafer:not a lot of husbands watching uh yeah from the living room okay bro i can't tell you how many

1:26:54Sal Di Stefano:like first, first couple of sessions, husbands were home from work those days.

1:26:59Adam Schafer:Handsome ass Adam walks up to the door. I'm here to train your wife.

1:27:04Sal Di Stefano:Oh, you are. Yeah. It just, it felt, felt awkward because of that. So for her, it's probably a lot different than what it was for me. So, but I mean, to have that many clients already, that's a, that's a great start. Totally.

1:27:15Adam Schafer:Our next caller is Jennifer from Louisiana. Hi, Jennifer.

1:27:19Sal Di Stefano:Jen. Hello. Hey, Hey guys. How are you doing? How are you? Good. Well, I'll just read through my email really quickly to kind of give you the background and then hop to my questions if that's okay. Yeah. Okay. Well, first of all, thank you all so much for having me. I found your podcast sometime in 2022. It's been a game changer for me. You've helped reshape not only how I approach fitness, but how I think about food and exercise and long-term health. I wanted to write in for a while and now it felt like the right time. I'm a 38-year-old mom who gained significant weight during both of my pregnancies.

1:27:57Like many women, I was already dealing with the yo-yo weight struggle prior to adding any extra baby weight. After having kids, it felt like I would never bounce back. I lost myself in the process trying to do that. Over the years, I've tried every kind of fad diet, keto, low-carb, tracking calories and macros, diet pills everything you name it some work short term I managed to lose around 70 pounds between 2020 and 2024 but I always end up back in the same place burnout disappointed and battling binge eating cycles that I couldn't break before starting a GLP one in June of 2024 I was working hard in the gym thanks to your podcast I had broken up with the high intensity cardio focus workouts and have fallen in love with lifting heavy.

1:28:47I was beginning to see real results and I felt strong and capable. Food still had a grip on me mentally and my weight loss would stall once again. After starting at GLP-1, my training intensity decreased some as I didn't always feel fuel to lift heavy, but I did my best to stay consistent, you know, two to three workouts a week and trying to walk daily. I never gave up, just adapted. I also have chronic lower back pain that I've been working with a chiropractor and recently a pain specialist to stay proactive and keep moving. One year, my GLP-1 changed everything. I lost an additional 42 pounds.

1:29:25I broke free from binge eating for the first time. I finally felt at peace with food. I stuck with workouts and walks even when the motivation was low, and I focused more on health and consistency. After a year, I took a two-month break for the medication to kind of see where I stood, quickly realizing that it was easy for emotional eating habits to come back in. That break was powerful because it confirmed that the medication isn't a crutch, it's a tool, and now I'm choosing to use it again, this time with more clarity and long-term vision. Now I'm not just chasing fat loss, I'm focused on building lean muscle strength and a resilient body that I can rely on.

1:30:04I've learned so much from your podcast and I've also invested in some of your programs such as Aesthetic, Anywhere, and Maps 15. Over the past year, I haven't maintained a consistent routine, just choosing a few foundational exercising and alternating between upper and lower body. My priority was simply moving the weight where I could focus on my therapy exercises to address my lower back pain. So my questions are, I mean, I'd obviously love your insight on this phase of my journey? What's the best way to support muscle growth and prevent muscle loss while on the medication? How should I approach fueling and recovery when hunger cues are low, but training is still a priority?

1:30:46And what kind of mental shifts do you recommend when transitioning from years of dieting into a performance and strength-driven mindset?

1:30:53Sal Di Stefano:Great question. Oh, man. Great place, too. You've been doing great. Yeah, incredible.

1:30:57Adam Schafer:I appreciate your vulnerability and your honesty. You really helped a lot of people right now by talking about it. Thank you. Yeah. So here's the approach I would go with the GLP-1. Is your doctor, the one that's prescribing it, are they open to adjusting the dosage? Are you on preloaded pills? Well, I just started back on it. So I'm on the lowest dose. I just started a week ago. I'm at a new clinic. We did a bunch of blood work and things. So there's some other things that I've actually looked into as well with them. hormone therapy and things like that. So right now I'm on the lowest dose. Okay.

1:31:32Adam Schafer:So what you want to do with the GLP-1 is if you're, if you're looking to really change those behaviors and habits in the longterm so that eventually the promises I can come off and not rebound. Okay. What it looks like is you're going to use the minimum effective dose of the GLP-1. Now, what does that mean? What that means is you're going to use enough of it to where you could still battle and struggle, but you don't feel like you're losing. What you don't want to do is use so much of the GLP-1 that now you're under eating and it's like, I'm not even hungry. Yeah, it got to that point, which is why I kind of got off of it.

1:32:07I got to the point where I was kind of sick of food. I didn't like that feeling. Maybe, you know, coming down, you know.

1:32:15Adam Schafer:Exactly. Because, yeah, you'll lose weight doing that, but it's because you just don't want to eat. And then when you come off, the cues come back and then you're left unequipped, right? So think of it like training wheels. And you're going to slowly loosen those wheels to the point where you finally take them off. So use the GLP. Just use enough. And you're going to have to play with your dose and work with your doctor so that it's enough for you to eat enough and also kind of like work through some of those challenges. But not so little to where you're like, oh my gosh, I can't deal with this.

1:32:46Right.

1:32:47Adam Schafer:And it's going to be a slow process is what it looks like.

1:32:50Sal Di Stefano:Are they the preloaded pens or are you actually drawing it? the first round the first year they were the pre-loaded they i would just go to the clinic and they would give me the pre-filled vials but now it's going to be you know i'll load them myself oh awesome so she can play with okay awesome and so south the the the traditional way is they'll have what they call their lowest dose but there's nothing that says you can't go even lower than that so to sal's point like so and i don't know how much of my journey you listened to when i went through the whole process of taking i've heard a little bit yeah of yours yeah and uh and i i ended up playing a lot with the dose and i eventually got to a place where i was i was lower than what they would consider the low dose but still enough to cancel out the food noise but enough that i was like okay i could eat i could eat like 2500 calories and be okay beyond that it was hard but it so it kept me at a place where i could eat a healthy amount of protein so my body could sustain the muscle but i didn't have any of the binge uh things going on at all so So you can do that.

1:33:52Sal Di Stefano:You can work with your doctor and see if it's okay to go a little bit even lower than what the low dose is so that you can kick that appetite up just a little bit, but help you with the food noise.

1:34:01Adam Schafer:Think of it like strength training, Jennifer. You're going to, if I'm training you with weights, I'm going to give you an appropriate weight. What does that mean? You're going to struggle enough to cause adaptation, but not so much that your form goes off or you hurt yourself or you overtrain. If I go too easy, nothing happens. If I go too hard, we go backwards. So that's how you want to do this with your GLP-1. Like, okay, what's enough to where I can win this battle, but I still have a little bit of a battle? I still have to develop these behaviors. I still have to work on some of these challenges, but it's giving me enough help to where I'm not failing all the time.

1:34:34Adam Schafer:That's where you want to be, and you're going to play with that a little bit over time.

1:34:38Sal Di Stefano:And the reason why is because we have to hit enough calories and protein so that you can hold or build muscle. If we are so, if you're eating 1300 calories or whatever, I don't know what the number is right now, but if you're eating something that low, we're just not going to build muscle that way. And we're going to continue to lose muscle at that rate. So we want to find a more happy medium calorie wise. Are you tracking to see kind of where the calories are landing by chance? I have not been, cause that's also been a toxic cycle in my history. But you know, I mean, I'm willing to kind of do it again, but, um, my husband and I I had like a carnivore kick earlier last year.

1:35:14And so since then, I've kind of just, everything I try to focus on protein, every meal protein is the priority, you know, before anything else.

1:35:23Sal Di Stefano:That's a good strategy then. I would, just so you know, because you said that I would, if I was coaching you, I'd ease you into it. I don't know if I'd jump you right to tracking because you, you, you just told me that. So I could easily just look at your protein and make sure that we're, we're hitting adequate protein, but we definitely need to be hitting adequate protein. And more likely if you're doing that and then having a balanced meal, you're probably landing in a healthy enough calorie range.

1:35:45Adam Schafer:But again, think about it this way. Think of it as a step-by-step process. So right now you're crawling, you got to learn how to walk before you can run, and then you can learn how to, and once you can walk well, then you can run. So it's a step-by-step process with your dose and your behaviors and how you feel. And so you're going to, again, it's like, okay, I can see that this is helping with my appetite. This is helping with the strong cravings, but I also am having to work on this a little bit and having to figure out how to deal with whatever it is that triggers you to overeat or to binge, right?

1:36:16Adam Schafer:Whether it's stress or anxiety or boredom, whatever. And you little by little, you work on developing a better relationship with food. And then the biggest thing, I'm going to tell you this, Jennifer, is give yourself grace. Give yourself grace. This is not a short process. This is something that you've probably, well, you said in your email, you've been dealing with for a long time, this relationship and these behaviors were developed over years and years and years and years. They're not going to get erased overnight and you are going to mess up. So expect that you're going to take some steps back.

1:36:51Adam Schafer:And when you do, you got to give yourself grace because if you get stuck in that shame spiral, forget about it. Then you're going, then you lost the battle. So it's like, okay, I messed up a little bit. I know I was going to, let's start over. let's do that okay you're okay this is good uh this is part of the process and it's sometimes it's going to look like five steps back sometimes you're gonna mess up and then you're gonna mess up again you're gonna come back and mess up again but give yourself grace i promise you over time

1:37:16Sal Di Stefano:you will you will progress in the right direction jen have you have you considered having a coach take you through this process um not necessarily specific to you know the glp1 journey or anything like that. I've just been, I mean, I just work out at home as far as exercises and just try to, you know, you're the only health and fitness podcast I listen to. So really, you know, any kind of advice you give is what I, what I get from, you know, for myself. Yeah. You're doing great. I just, I just know how challenging this can be even on a week to week basis. I'd love for have one of my coaches call you and just kind of meet with you and see if that's something that would work as far as helping you out through that process.

1:37:56Sal Di Stefano:Yeah. Okay. So if you're open to that, when we hang up, I'll have somebody contact you and then talk you a little bit further through some of the things that we would do with someone like you as you're going through this process. All in all, you've done a great job, but you are at a place that eventually, after you've had a lot of success with GLP-1s, this is the place where I think a lot of clients, they're like, okay, I don't want to be on this medication for the rest of my life. I know that it's helped me so much, and you're at that place. And so helping you ease out of that and find the balanced calories and that relationship with food and everything without this is this is a crucial time for long-term success so i'll have someone call you and we'll help you through this awesome thank you all right thank you so much for calling in thank you thank you so much for having me you got it yeah that's the

1:38:40Adam Schafer:thing is uh um you know the back half of my career training clients uh what i really what i got good at you know you meet your clients where they're at really the main thing i got good at was giving them grace yeah and then they felt that and they were able to screw up and they were okay and they were able to be vulnerable about it and then they were able to get back on and move forward and then

1:39:00Sal Di Stefano:it just over time that's what works 100 why i asked for her to do a coach because this that's what she just needs someone to tell her hey it's okay yeah perfect we're fine now do this this you know i'm saying and just remind her of what a great job she is doing and how far we've come already. And it's hard. And it is. And it's hard. And this is a, this is, uh, to me, this is the, the greatest challenge of the GLP one right here is the people, once they, they get to their kind of goal where they want to be weight loss wise. And now they go, okay, I want to get off of this, but I know how much it has helped me with the noise.

1:39:34Sal Di Stefano:And I, and I know, and like she did, she came off, she noticed it right away. And so, so it's like, how do I transition that? So a crucial time. And I do agree that a lot of that has to do with the proper grace to give herself. And it's hard to do it to yourself, you know, a hundred percent.

1:39:47Adam Schafer:Look, if you like the show, come find us on Instagram, mind pump media. We'll see you there. Thank you for listening to mind pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super bundle at mind pump media.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.

1:40:33The 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 If you enjoy this show, please share the love by leaving us a 5-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.