2734: What's Better for Results, a Home Gym or Going to the Gym?

39:35And I'm like, how weird is that? Super awkward. That your dad's girlfriend is your age. Well, okay. So bro, he's 73. What makes it more weird to me? Okay. Cause Hey, more kudos to, to Bill Belichick. Come on, bro. Hey dude, stop it, bro. Stop. What are you doing to the kid? You're a, yeah, you're, you're a, you're a 70 something year old divorce man and a 24 year old model. No one wants to date you can be. Sorry. Sorry. You're not interested. Yeah. Can you see this guy doing that? I can't see this guy. Maybe old me. Well, okay. But to me, the big difference is like, you know, I like to think that 70-year-old us will still look pretty good.

40:17Bill Belton looked like an old guy. No, he looked like an old fat coach. He's an overweight son. He's an old fat coach, dude. There's nothing sexy about that guy. He's a fat old bulldog, dude. Because you have, I mean, there's some actors and stuff like that that, man, for like seven days, they still look great. They look incredible for their age. And so that makes a little more sense for that to pull. But come on, what does she say? I would just laugh because it's like your stepmom, you know, like, hey, you got to go clean your room right now. Who the hell are you, man? We're in the same grade.

40:46When it's just fame and like financial success that's holding that together, it's so obvious. That's the picture right there. That's the daughter. She would never be attracted to it otherwise. There's just no way. I don't know. There's also a thing that's like, oh, man. I mean, you're going to do life at that age, you know, at 73. I mean, no hate. With your wisdom, you know, your experience with a child. That's a kid. That's a child for me. I mean, she could potentially be a very mature 24-year-old. Shut up, bro. I mean, come on. Don't act like there's not 24-year-olds. What are you going to talk about?

41:22What are you going to connect over? I don't think they're doing a lot of that. I don't think there's a lot of chatting going on. I think there's an agreement in a relationship like that. She's probably fully aware. She's here for the nice clothes, the diamonds, and all the cool stuff. She's not trying to get him on her TikTok. Look at them together, bro. That's ridiculous. He could be her grandfather, not her dad. He could be her grandfather. And I think he loves having a beautiful young girl on his arm and where he goes. Totally, yeah. Bring the events and all that. But I'm sure she gets all kinds of freedom.

41:56She gets to go fly away for a week and do whatever she wants and hang out. Just as long as like, hey, when we do that Hall of Fame dinner, I need you back in town. You know what I'm saying? When I got those photos with CBS, I need you to be back in town. Do you guys remember that one really famous Playboy model that married? She married like a 93-year-old billionaire. What was her name? Anna Nicole Smith. Do you remember that picture? He looked like he was ready to die. He was a skeleton. Didn't that end up being like a big court case? Yeah. Because of her trying, the money and all. The family was upset about it.

42:25Yeah, yeah. There's a famous picture of them together. And he, now he, now at least feel Belichick. I mean, he looks old, but he doesn't look like he's going to die tomorrow. That, the picture with the. Oh, I don't, bro. Stress levels of a coach. No, no, look at this picture, bro. He's got maybe five, ten years. No, look at this picture right there. That was Anna Nicole Smith with her husband. Look at that, bro. He looks like. He's the crypt keeper, dude. He's going to die. Okay, yeah, but here's the thing, too. Again. Look, they're kissing right now. Again, here's the agreement. I'm 80 year old Skeletor I'm rich as hell I'm like what am I going to do with my extra 4 billion I've already given half of it to my kids their set and well my last 4 years I have this super hot dime piece and I'm like I don't care she's sweet to me for a couple years and I know she's in it for that like I don't know I'm like there could be an arrangement there there's definitely an arrangement there's no way that he Do you think a man with that age - Yeah, this is like transactional.

43:18But no, do you think a man that is probably that old, wise, and successful, okay? That is not a dumb old man, okay? Well, in some ways, he's probably dumb. No, no. You don't think so? No. In some ways? No. I think he's absolutely brilliant, wise, successful, and goes, I got four more years of my life. I got so much money. I carve off a certain percent - Maximizing. Yes. You know what? Chalking it up to the game. Listen, I picture, this is what I picture. I remember my grandparents, you know, God rest their soul. They passed away not that long ago. I remember them, you know, my grandfather in his 90s.

43:55My grandmother was in her 80s. And they lived a life together. They raised their kids together. And I have videos of them dancing together and laughing and joking and bickering in ways that only couples who've been together for, you know, 60 years can do. Like, that's wise. Okay, okay, okay. That's great. Let's play off of them. I don't know how it played out, but let's just say in this situation, Grandma dies first. He's 84. He's worth$100 million. Set up your grandkids. Set up your grandkids. Set up your family with$50 million worth of assets, things like that. He's got$50 million to play with.

44:38I mean, Anna Nicole Smith. Are you mad at Grandpa for hanging out with Anna Nicole Smith? and breaking her off 50 million after he dies in three years? Do you know what my aunts would have done? It had my grandfather at night. I'm not talking about you. Would you look at that and shame grandpa? Oh, I'd be like, what are you doing? No. What are you doing? Oh, you and I are different then. I'd be fist bumping grandpa. I'd be like, you know, grandma would be proud. You got to push grandma. I got you. Grandma would be proud. You know what I'm saying? You took care of the family. You got a few years left.

45:10You know what I'm saying? So if someone may as well have a hot chick, change your diaper. you know what I'm saying that's exactly that'd be a fist bump right away you know what this is what you're talking it's just other people that are angry dude can I tell you something right now I'll tell you you know what we're looking at right here and what you're talking about I know we're joking maybe you're not you might be serious I'm very serious you know what that is that's not that many steps away from people marrying AI robots it's not that many steps away from someone having a robot that seems hot and perfect stop it dude stop it How much of a difference is it?

45:45Human? Machine? Yes, that's different, but you've got a person with you who could care less. She's with you for one thing only. You're with her for one thing only. There's nothing else there. You're providing protection, shelter, maybe humor. You could provide, even at 80-something years old, a lot of other human things, bro. By the way, she's only got to stick around for 10 years and then she still got the whole rest of her life to go. I think that dude died like two or three years later. He did. He didn't last very long at all. And you can tell he knows that. Look what he looks like in the first picture.

46:21He knew he was on his way out. There's no way he's like, yeah, I got a good 30 left. No way. He's like, yeah, 30 minutes. Yeah. He's like, I got maybe a few years left in my life. I got plenty of money in the bank. Like, come on, dude. All right, all right, all right. Oh, man. I can't believe you're so against that. Oh, yeah. Really? Yeah, I think there's something. I mean, look, teach their own, I guess. So you would rather him die alone? No. Do you think he's going to find somebody else who's also 90? No, with his family, surrounded by his family. I don't know. You think he'd stop seeing his family because he has a hot wife?

46:52Yeah. I mean, they shoot him afterwards. They shoot her afterwards. There's obviously a lot of problems there. Well, there's going to always be the granddaughter or niece or someone. What you don't know about that is what if they were greedy and it's because they could have got more money from grandpa. sure because and they don't like like doing that course we're talking about where some of the most successful families not money but success is measured by that plus the kids do well plus yeah most of them give most of that stuff away oh yeah leave it to the no no totally and and and and so imagine if he was a man like that and that's and his selfish little grandkids or something like that are all angry because this girl gets this gets to have this princess life yeah like Like, I mean, listen, my defense of this is not, this is how I think people should live.

47:38You know what I'm saying? You're defending the motives. I mean, I know the motives. You gotta defend that. Yeah, and I'm also defending the 80-year-old guy and Bill Belichick that made that decision. Like, you know, now Bill's got a little bit more life, and, you know, maybe I would, you know, if he was my dad, I'd be like, yeah, dad, maybe find somebody who you could kind of - Maybe find somebody who's 34. Yeah, yeah. Maybe find someone who you could actually maybe grow old a little bit with. Give some gray hair in there. Yeah, more. But I bet you money. He'd probably sit me down and say, hey, son, listen.

48:06I've got plenty of friends. I've got plenty of companionship. I've got plenty of family. You imagine that your stepmom is 20 years younger than you? Could you imagine that? What's going on here, man? I'm sure the son doesn't mind. I want to ask you, Adam, because off air you were talking about how we're going to change subjects. We're just going in circles now. You were talking about how you've been using the egg protein. Yeah, I finally got it. yeah finally so you're a way guy not using egg protein what's the what's the difference the value for you uh so i can't report on feel or i think it's nutritional value is so much they're both super high but taste for making a shake is awesome protein's good yeah it has a different uh almost like cake batter frothy taste to it different mouthfeel yeah different mouthfeel frosts up the shake uh better and so i'm obviously everybody at this point knows what i'm going through this week is still i'm in the fire still feel terrible i'm doing everything i can supplement vitamins ivs all the things i can to try and get me back to normal uh and so every day i'm having a huge uh spinach blueberry banana egg legion egg uh protein shake so that's like it's right become like a staple on top of my green juice on top of everything else i'm doing so um yeah i'm just trying to like flood my body with vitamins nutrients i really you know i think for people who have dairy intolerance like me, a lot of people don't realize egg protein is just as anabolic.

49:35It's just as anabolic. It's just as good for muscle building. It's just as whatever. And it fell out of favor. It used to be the standard and then whey protein came along. Well, because price. Price and also I think whey did a good job of advertising itself. Well, yeah, because it's splitting hair difference for as far as the nutritional value. They're the same. Yeah, so it's really about price. manufacturers found that they could produce way significantly less in comparison to eggs so you're paying per serving you're paying a little bit more money to go the egg route so to people who I see this is really good for it like if you really appreciate better taste and you want things to like the egg flavor will go really well in foods and make really good smoothies so you don't mind paying a little extra for that or if you're somebody who's intolerant to like me yeah way then it makes ton of sense to go that route.

50:25I've been using that crazy. Anyway, did you guys see the new military standards that are controversial that they put out a little while ago? I'll read to you. I don't know why this is controversial. I really don't. This was more of them tightening up the physical standards. So the new military... This was like... Remember the controversy when they said you had to be able to throw a grenade like 100 yards or 10 yards or something crazy? Yeah, they couldn't throw it. Well, no, check this out. Five yards. I don't know why this is controversial. The new military standards require both men and women to meet the same minimum physical performance benchmarks for combat roles.

51:01For a while there, they had different benchmarks for women that they had for men, which to me is dangerous. I think they lowered it to try and encourage more to sign up. What do you do then? It's like you're training for combat. And you have to have standards. And not only that, if you don't meet these benchmarks, let's say, because they lowered them so more women can get in, you're endangering her and the people around her who would now have to try to save. Now, I guess where I would push back, right, trying to play devil's advocate with something like this, is let's say you have a woman who is not as physically fit as your normal military combat person.

51:47Yeah. And she's very much so into the tech side of military or things where she's never going to be on a battlefield. That's different. And she's interested. Tech or administration rules. no this is for combat roles oh so for strictly combat roles because I know that they have their entry level no this is for combat roles so if you're going to be in combat to me that's no brainer by the way I think they need to do this with law enforcement I think they need to do this with fire I think it's crazy and dangerous to put people in it's for the safety of everybody involved no man I really think it's not wise and yeah more guys are going to pass because guys are typically bigger and stronger okay like if you're gonna if you're gonna be out there and do a dangerous by the way for all the female officers that go out and like i i'm not doing it so i'm not you know putting shade on you that's amazing but they need to have a a benchmark and determine this is what's considered the minimum and it doesn't matter if you know whatever if you if it's purely you are that's what you are going to do for that service is like literally military combat which means there's a very good chance if you go to combat, you're going to be fighting with someone, shooting someone, having to run, how to do those things.

53:01Or all kinds of unproductive. But I don't think that should be. You know, those standards are hard. It's like you train your best to meet those standards or you don't. You don't pass. It's like you got to have rigid standards for something that's dangerous. That's dangerous. No, I feel like my point is just like I wouldn't, just because a girl or guy is overweight and out of shape but are just a brilliant military strategist or have skills, brain-wise. For the role, right? Right, right. For a role in the military, it's like, oh, that would be silly to cut them out just because of that. But if you're like, I'm signing up for combat, you know what I'm saying?

53:35It's like, which is weird because we do it for certain levels of that. Like, no Navy SEALs getting in. No. You can't be a Navy SEAL without being elite and all that. It's not like we're lowering the bar for Navy SEALs. It's not like we're like, oh, hey, we're going to not make it so hard. Anybody can be a SEAL now. It's like, no, that's stupid. That's so dumb. Wasn't there something with Space Force? I sent it over to you guys. You guys brought up the 3-Eye Atlas. We were talking about that, speculating whether or not that was just a comet or had some other attributes. Did you see what I sent you guys?

54:06Now they're showing other ships or things that are...

54:15I forget. What did they show? Different satellites coming off of it? Yeah, Doug, pull it up. I sent it in the group thread. So I did some research. So I did some research. I think what's happening right now is news outlets are sensationalizing certain things to get clicks. Because I actually looked at what experts actually think. And the vast majority of them are like, it's a comment. Yeah. It's a comment. It's got all the evidence of comment. So what I told Justin is, I think this is all conditioning us. It's social conditioning. To get us ready to spend trillions of dollars on Space Force. Space Force.

54:48Everybody listening right now. Oh, not everybody. There's still people that are naive to believe that a lot of these wars around the world that we do is real. But most people understand that a majority of these wars that we do is a bunch of bullshit now. It's a bunch of bullshit that we've created. They've hustled us in all ways. It is a way for us to divert billions and trillions of dollar taxpayer money to fund all of this, right? and I think that most people are kept both on the conservative side and the liberal side has been on that way for a long time even the conservative side is waking up to how much bullshit so many of these wars are and so since everybody's getting privy to it it's like well what are we going to do to still get all that money you know what aliens how can we scare them and people will be uncertain both on left and right and it's like let's create this it's been a process and you saw the UFOs in New Jersey slowly dripping it to us Why else would that be so visible?

55:47I mean, this is all a big process of like, if you look at it from a psychological perspective, like you need to introduce it in doses. And the latest one, too, is like they're showing on Google Earth that there was like an actual underneath the water. I think it was near Malibu. Like they showed this like irregular formation. It looked like people were reporting UFOs would go in to some underwater base, in a sense. And so they're showing things like that. Now they're like, oh, somebody from the military is now speaking out on it. This was something that we've known about. I hate to break it to people, but if there is an alien species that's able to travel light years over here and survive, our military ain't going to do nothing.

56:37They've got technology. Obviously, it's way more advanced. Yeah, we're toast. That's why it's a joke. But this is all a 20-year plan of conditioning us, and then we'll have something that'll scare us, not so much to where our... Because if you dropped something that's really trying to scare us right now, it'd be like chaos right now. But if you trickle it, like Justin's saying, just a little bit more here and there, quiet for a while, then a little bit here, then probably in like 15 years from now, when aliens are like, see, I told you. I told you aliens were coming or whatever. Once they stage it that much to where we get everyone to get on board, and it's like, yeah, we need trillions of dollars for Space Force now.

57:14Save us. Did you know SpaceX? That's Elon's company, right? 90 % of the stuff that goes up into space and satellites is through SpaceX. Yeah. 90%. He took a company that everybody thought was going to be like, oh, how are you going to profit off this? Yeah. Turn it into this incredibly - He's taking satellites from other countries, and he's blasting it all up. Yeah, dude. It's pretty wild. Through SpaceX. It's funny the amount of people that still doubt him as an entrepreneur. Oh, as an entrepreneur? No way. Yeah. And he's still like, there's no aliens. He's the one. He's like, I'll let you guys know.

57:46That's because he is an alien. He doesn't want us to know. Oh, I didn't even think about that. Jeez. Mind blown. There you go, dude. You believe in the moon? Yeah. And Terra Skin Care has the best skin care products with the highest amount of active peptides you'll find anywhere. Peptides like GHKCU, which boosts collagen production by 70%. This is real deal medical technology. It's the highest that you'll find anywhere. Go to enteraskincare.com forward slash MPM. That's E-N-T-E-R-A skincare.com forward slash MPM. Use the code MPM for a discount. By the way, from November 28th to the 30th, Entera is offering exclusive Black Friday deals followed by a one-day Cyber Monday event on December 1st.

58:35Go check them out. Interaskincare.com forward slash MPM. Our first caller is Kara from Arkansas. Hi, Kara. Hello. Hey, guys. How can we help you? Thanks. Well, thanks for having me on. First off, I'm going to say I'm a runner with a CrossFit problem, so be nice. All right. So I was a college basketball player, and I gained over 100 pounds in my mid-20s when I got pregnant. At the end of my 20s, I kind of got tired of it. And so I got serious and lost over 100 pounds. I did it by running and consistently eating about 1 ,200 calories. I kept it off that way for about 10 years until right before my 40s.

59:14I decided to kind of kick it up a notch and started counting macros up to my protein. I've ran consistently throughout all of those years. I absolutely love it. And then I joined CrossFit at the same time right before 40. Loved it also. So I got down to a really lean body fat. The two DEXA scans had me at like 10 and 11 percent. And I loved the long, lean look. I should tell you I'm six foot tall. And I got down to about 149. Then I had a friend talk me into starting to try to put on muscle. And I upped my calories around 2200 a day. I gained 20 plus pounds over the last two, three years. And I kind of hate the way I look.

59:52My daughter says that I have a sleeper's body and I'd like to change that. like where you don't look like you work out until you flex and all that hard work you know I kind of want to look like I work out all the time. The last year I stopped doing Metcons partially because of the pain but I also got a little concerned with maybe it was being too much with the running lifting and CrossFit but I do love lots of activity. I cut my calories back to 1800 but I'm struggling to hit it and I did macro straight for three years never really missed a beat, had no problem sticking to it until recently. But my middle just looks soft, pudgy, poochy, and kind of fat.

1:00:31So my question is basically, what am I doing wrong? I really love running for the stress relief and I love endurance. I love to be able to look back and say I did that, but I do love the muscle. I just miss being really lean. So any guidance or any guidance on what I should be doing with lifting wise? Yeah, totally solvable. Yeah. Thank you so much for all the details. Actually, that tells us quite a bit. So I'm going to give you like a visual. Is that okay? So I can kind of illustrate. Okay. So over here, you have a continuum. So to my left and my right, there's a continuum. On the left is unhealthy relationship with exercise and diet or activity and diet.

1:01:11And on the right is also unhealthy relationship with exercise and diet, but they look different. On the left, you have punishing myself, beating myself up, you know, got to, you know, I'm restricting, I'm punishing myself essentially with exercise and diet. And on the right is as I'm also punishing myself, but it looks different. It looks like I'm overeating. I'm indulging. I'm not active. Um, I'm essentially not taking care of myself as well. So this is, this is what it looks like in the middle is, is healthy. Okay. Okay. So which, where do you think you are right now? And where do you think you were when you were a hundred pounds heavy?

1:01:49I think I went from one end of the spectrum to the other. You did. But unfortunately, I just love that end of the spectrum. Yeah. You actually don't love it, Kara. You're just so used to hating yourself that it feels familiar. Okay. Yeah. I know that it's hard to hear that because I can do that myself. It is. But familiarity can feel comfortable because it feels like you're in control. So it's like, I know what this is like. I know what this feels like. I've been here for so long. Um, but you can't hate yourself into better health and what's going to happen if we don't, cause here's the deal. What you're looking for, uh, like what's my workout?

1:02:29What's the diet? What is that going to look like? That has to flow out of a good relationship with exercise and diet or with yourself. Cause I can give you the right answers, but if the, if the, if the root is still hating yourself, it's not going to last very long. In fact, it won't feel good. I'm going to tell you right now, it's going to feel uncomfortable because it's unfamiliar. So I'll give you what the answer is, but you really got to take what I'm saying seriously. Otherwise, it's just going to keep, you're going to ping pong back and forth. And my guess is you're going to keep, you're going to start to veer more towards the extreme and your body's going to really start to rebel.

1:03:04It already is a little bit with the pain, you know, hormone issues. You may get hair loss. You may start to, yeah, just not feeling good. And eventually your body will win. It's going to rebel really bad. Okay. Or old age. Well, as you get older, you just get away with less. And as you get older, the miles add up in the sense that, you know, you beat yourself up for a month. It doesn't hurt you as much as if you've done it for years and years and years. Okay. So, so here's the answer. You should, you should do traditional strength training three days a week. Stop all your cardio for now. You're just going to track your steps and we're going to reverse diet you and you're going to hate it.

1:03:49You're going to hate every second of it. Cause it's going to feel like you're not doing enough. My body's, I don't like where my body is. By the way, a hundred, you know, if you're around 160 something pounds at your height, uh, you're fine. your calories are you know probably need to be in the mid 2000s yep um you know it's just again that's going to feel uncomfortable it's going to feel like you're eating too much that's at the reduced level that's right the amount of activity she's doing right now should be north of 3000 yeah well here let me ask you this um would you like to feel peace around this and good Yeah, I believe I knew which end I was at a couple of years ago and I think that's why I started working to try to fix this.

1:04:35I think part of my problem is the true enjoyments because this is the only hobby I guess I have anymore. This is what me and my friends do. We started doing triathlons and did marathons. Then we started two years ago hiking the Grand Canyon. So we've made that a trip we do once a year. And in all of that, I didn't ever up the calories. And so in my mind, I was like, okay, this is the reason I'm probably starting to hurt a little bit. But my strength did continue to increase. All of my max lifts continued to get stronger throughout this year. So I haven't gone backwards as far as that goes. But I never focused on lifting until the last couple of years.

1:05:15I do love lifting now. I hated it before. I will tell you I hated it. I love it now. I just also really love running for the stress relief, I guess. Yeah. Do you love it more than the way you want to look? No. whoa that's that's tough but no my immediate answer was no yeah i really want to look like i've put the work in to look good yeah that's that's that's where that's the part of the problem right so if you really if you if you really learn to enjoy the fitness aspect of it then the the the way you look is going to reflect being fit and healthy it's not going to reflect a very you know 10 11 body fat for a woman is uh very unhealthy it'll it'll lead to osteopenia It could lead to lots of different issues.

1:06:03Part of the reason I started with the strength is my aunt fell, broke her knee, but she couldn't get up. And that fear said, I do not want to be that person. I'd much rather be able to work out and have longevity with this. That's really what I'm after. I just also want to look the part, I guess. I know you say you want that, but what do your actions show? If I didn't talk to you and I watched you for the last seven years with your workouts and diet, would I think longevity or would I think something else? I think if you look at the knowledge that I have, you would think something. If you didn't look at the knowledge I have, you would think something else.

1:06:44But I am a person that if I know what the plan is to get me somewhere and I have a good, solid understanding, I have no problem sticking to the plan. You're an athlete. You're disciplined. You're disciplined. You're an athlete. I have no questions on that. No questions. I'm just trying to help you get to a place of peace with this, where you really do, which I don't know if you know what that feels like, where it's joyful, it feels like calm, peace, and it's like, and you actually just love it. And the way you look is a reflection of that. 140 pounds, 6-foot tall female athlete, even 160 pounds, you know, I don't know.

1:07:24I don't know, but I could tell you that just from talking to you that we need to move you more towards the healthy direction. Because look, I can tell you this all day long. It's going to hit you at some point and it's going to get really nasty if you don't move out. But I don't want to scare you out of it because your fear isn't going to help you either. Well, I'm going to be more direct. Kara, would you let our team coach you through this? Yeah, I think to be honest, the part that I'm missing is I've gone it alone. I've gone through this trying to learn. and I've learned a ton, but there's a part where I listen, I follow well.

1:07:59I'm a true leader. I know it sounds terrible, but if you tell me this is what you need to do to get you here, then I'm going to do that. And I'm missing that part, I think, because I've been trying for a few years, and I've done well, but I can't get myself back. I've tried for three years, and I'm struggling. So, yes. All right. I love that. We'll take care of you. Yeah, let's set you up with a coach because just the whole process. I'm very excited for you. What's on the other side of this? You're going to love your physique. You're going to love how strong you are. You're going to love how you feel.

1:08:31You're going to love where you're at nutritionally. It's the getting there that's hard. It's hard. Yeah. And you've been running. I mean, you have a gear. You have two gears, on or off. And on is full speed ahead. Off is like, I'm not doing it. And that's very, very valuable for an athlete. And you've got that mentality. it's not going to serve you with this at the moment though. And it's not going to probably serve you for a lot of things, but it works when it comes to athletics and competition. The part that it will serve you is that you take direction. That's why I was directed with asking you, let us coach you through this.

1:09:08And I feel confident with your athletic background and your ability to follow direction. And then if you just have trust in us that we will lead you to the right place, you're going to be fine. We're going to be okay. okay yeah all right somebody's gonna give you a call cara okay i appreciate it thanks guys yeah and you know what let's reach let's talk with you again in a few months how's that sound yeah i'd love to get a little yeah yeah let's do that keep some tabs thank you thank you bye-bye yeah that's tough yeah yeah yeah i mean you know it's here's the thing as you're as uh you know and by the way i just gotta say this i know i say this every time that's this is not how you coach people okay because we're on a call we have we have five minutes this would be a long conversation I wouldn't be so like, you know, but I mean, you can see even for herself as she's talking, she's hearing what she's saying.

1:09:55Yes. And it's like, Ooh, this, and you know, you're being recorded. I know what that's like. Cause it's not benefiting her anymore. No, man. Uh, and she, it's got, we have to change this cause it's going to turn into, we know we used to call it back in the day, adrenal fatigue or whatever, but I'm, I'm, I'm super pumped and proud that she was that willing to take for sure guidance because that what happens with someone with her knowledge, her experience her discipline it's really hard sometimes for that person to accept i need someone to guide me because just tell me i can go do it and they have that but this is not one of those things that you can just go execute because the mind games that's going to happen is going to she's going to need to outsource that to somebody else to let her know like carrie you're doing great i want you stay for her is lifting and running you know it needs to be hard needs to be like learning how to do something completely different and and to you know release the those tendencies.

1:10:47But I'm excited, though. I mean, the fact that she's that open, I think when our team gets a hold of her, she's going to be, in three, four months, she's going to be pumped. Huge transformation. Our next caller is Garrett from Michigan. What's up, Garrett? What's up, guys? What's up, man? What's up, man? This feels so surreal seeing you guys. It's awesome. How can we help you, dude? Yeah. I guess I'll just read my email, and I'll just, you know, I'll go from there. All right. Yep. Hello. I'm a 22-year-old male. I need your help with knowing the proper amount of calories because I have a physically demanding job.

1:11:21I work six to seven days a week. I've made great gains, but I've currently hit a plateau. I eat around 200 to 300 grams of protein a day, 10 grams of creatine. Carbs are mostly centered around lifts because the more I'm in the gym, the more intentful, so I feel I need them more in the gym, but I track everything, including water, weigh myself, all that stuff. I love the bodybuilding mindset and the tracking, the discipline stuff. It has taught me what discipline and consistency looks like. I was cutting from 210 to 185. Currently, my calories are around 2000. I want to get to the point where I can eat food, enjoy life more, and have a more healthy metabolism.

1:12:14I train every body part two days a week. I'm heavily considering changing to one of your guys' programs because I kind of know what you guys are going to say because I've listened to a lot of your episodes. I get around 15K steps a day, mostly from work. Honestly, I don't even go into the gym and go on the treadmill. I work in the automotive industry. I'm on assembly line type work. Like, my mindset has definitely changed in fitness from hating myself, mainly because I've watched you guys. You guys have kind of helped me, you know, get me out of that realm. I truly look up to you guys, and I would love to see what you guys would say.

1:13:01So I'm trying to contact because I want to increase my calories and build muscle, but I don't want to get too lean like I've done before in the past. but I also want to have balance where I can stay dialed in fitness and nutrition but also look good and not get too skinny or fat or whatever like I've done in the past. For context, I do plan on doing bodybuilding but right now the muscle maturity is not there and definitely my mindset on health and fitness is definitely not there. My main focus is to build muscle but I want to know where my calories should be but my body fat percent range for building muscle and staying healthy is definitely a concern because I've been at extremes where I've been, you know, sub six, seven percent.

1:13:47And I've also been in extremes where I've been 25 percent plus in unhealthy body fats doing, you know, dirty bulks and stuff like that. Um, when I was younger, um, I did send photos like one, when I was like 150 and then the one where I was like 186. The current one is 186. I don't really look at the scale that much anymore. I'm trying to focus on the mirror and my body fat percent, but right now my main focus is my body fat percent. I do notice the leaner I am, the better I feel and the more responsive to building muscle and just growing and being strong in the gym. And that was kind of, I think anything over, like, honestly, it was just like anything over 15, 16%.

1:14:37I just felt like, I was like, oh, man, what's the benefit? You know, like, what am I doing? You're doing good, bro. You are. You're doing great. You're 22. You look great. You're doing good. Let's increase calories and just keep building. You want to build, you know, that's the main deal? Yeah, that's my goal. And I was actually talking to my brother and he shouts to my brother. I was like, he's like, you want to build muscle? and all these things, but you're eating 2 ,000 calories. Yeah, bro. Bump your calories, MAPS anabolic. Yeah. Okay. You want to build a good body fat percentage to stick around, about 13, 15%.

1:15:14That's right where I am right now, I think. That's where you want to stay. Once you get down to like 10, it gets hard to build. That's what I've noticed. The more I've pushed under 180, it was just like, oh, man, everything's going downhill, not just physically but mentally. And then here's the deal too, especially at your age, the strongest correlate to building muscle is strength. So if you get stronger, you're going to build muscle. And it's going to be like this for a while for you, for years. Now, at some point, obviously this becomes risk, force, and reward, and you can't just keep getting strong forever.

1:15:48But at your age, with good technique. Good programming, yeah. Good form, make sure you don't go crazy, hurt yourself. So be smart about it. but if you get stronger you're building so that's the thing you should focus on is strength um yeah bump your calories i you know guy like you as active as you are i'd go up to 27 her calories to start with yes uh 27 should be good maps power lift maps anabolic both programs would be great and just get strong dude in fact okay i think mass power lift would probably be be oh you could do that yeah i think that would be good for you right now because it'll take you away from yeah just go for that looking in the mirror all the time strength but right yeah 2700 calories a day keep your protein up uh maps power lift and let's get you real strong but dude just so you know at 22 years old you got a great base already yeah you're doing you're doing great but we need to be fed this is not a time to cut shredded this is be fed eat get strong you don't need a routine where you're in the gym six seven days a week you need a routine you're in the gym three four days you'll build more that way don't dirty bulk don't try and don't throw a bunch of you know garbage on there just to get calories.

1:16:55Eat whole foods and try and hit 2 ,700 calories. And if you hit 2 ,700 calories consistently and the scale doesn't move up anymore, then start to bump calories again. As young as you are and as active you are, could easily get up into the mid-threes. But obviously Sal doesn't want to jump you from 2 ,000 to 3 ,000 right out the gates. But I think you can go to 2 ,700, hold there for a couple weeks, maybe three, four weeks. And then decrease your intensity and your recovery. And then slowly creep it up. but do it the thing that i think young guys do and i know i did wrong is when i go into bulk i went into ball and i just ate all kinds of shit it's like don't don't oh that's so true yeah no just don't do that just eat eat healthy you're in a you got a really good base right now and you don't need to go one extreme the other extreme you're either cutting like crazy and and getting shredded and feeling like shit or you're dirty bulking and eating garbage like eat healthy eat whole foods hit that 27 2800 calories follow matt's power lift and watch what happens and Just be consistent with that.

1:17:52You know, the reason why we, you know, because here's what happens when you eat a bunch of garbage. At first, you don't get fatter. You just get stronger and bigger. So you're like, oh, this is working. And then it's before you know it, you start. I spill over. Yeah, you just gain a bunch of garbage. Yeah, weight. Yeah. I've also noticed another thing, like now that I'm going into my third year, food has definitely been one of those things where I'm feeling it. I don't know if it's just because I was a little younger and I could handle it. But I can't eat the garbage food and then go into the gym and get strong.

1:18:26It's just not, my body's not responding to it. And the way the food makes me feel. It's to the point where my brother would ask me to have something of whatever food, like a bad food. It's just like, I can't. In the back of my mind, I was like, I can't do it because I want to. But it's just the way it makes me feel. My lips aren't going up and all that stuff. It's very concerning. and I've been actually trying to hone in on the diet for sure. You're a good bulking meal for anybody, but especially for a kid. Steak or beef and rice. You take some ground beef. Yes. Ground beef. Make yourself a bowl with rice, ground beef.

1:19:02Throw some avocado and cheese in there. Yeah. And you've got like a clean, easily digestible. You eat that three, four times a day. Throw a shake on there. Morning time. Throw three, four eggs on it. Yeah. Lunch and dinner. Eat it like that. I mean, that's a go-to meal right there. Okay. Now, do you guys, there's been a lot of like, I've been kind of confused about my protein, especially on social media. People are like, oh, 0.8 or oh, 1.5. You're good. Oh my God. You're good. I just, okay. 200 to 300 is perfect for you. That's great. That's great. Now, in terms of carbohydrates, I have noticed if I overindulge on it, I feel more sluggish in my workout.

1:19:41Sure. Like if I eat over 150, I feel sluggish compared to if I eat 60 or 70. A day? Is that like normal? No, no. Before my workout? Yeah, yeah. That's a good amount. Yeah, yeah. A lot of people like that. Also pay attention to like what you're choosing for those carbohydrates too. I imagine if you're doing rice and fruit, you probably feel really good. Maybe if you're doing things like bread, pastas. Yeah, avoid gluten. That typically makes people feel like garbage. Yeah. But let's say you're going to, okay, let me put it. If you're going to do 100 grams or 120 grams of carbs before your workout in two separate meals is typically okay.

1:20:18All in one meal. And yeah, you're going to feel kind of, oh, yeah. Okay. Yeah. Now, like, let's say I'm at 2700 and I hit a plateau, like in weight, like, do I increase it like by 100 or 200? About 200 easily. But look at your strength, dude. If you're getting stronger and your weight isn't going up on the scale, just be patient. Yeah. You could be leaning out and getting strong. You just be patient. Here's what happens. You're going to get stronger, stronger, stronger, stronger. Boom, weight on the scale. Stronger, stronger, stronger, stronger. Boom, weight on the scale. It's typically how it works.

1:20:48So you're like, I'm not gaining weight, but I'm getting stronger. And then next thing you know, boom, two, three pounds will pop up on the scale. Garrett, I'm going to have Doug send you Maps Power Lift, and then I'm also going to have him put you in the private forum. I'm already in the private forum. Oh, then just check. Bro, just check in with us. Yeah, yeah. Okay. Just check in with us. As you're going through it, let us know, hey, I've been at this kind of weight plateau. Maybe give us some picture updates. Tell us what's going on, and then we'll tell you from there. We'll just help you do the process.

1:21:13What do you list that, Garrett? What's your squat deadlift and bench, you know? So that's the thing. I don't go for PRs that much anymore, to be honest. That's all right. That's good. It's very hard for me to hit a PR at this moment, especially in my training. It's been very hard. I'll be lucky to add 5, 10 pounds to the bar. But I've been doing three plates in a 25 pretty consistently with squat. But bench is like two plates and a 10 for six reps, 68. You're crushing. Yeah, you're strong, bro. You're going to build some muscle on power lift, bro, with some calories. Now, for my deadlift, I try not to overdo it because I do work an active job and I do notice it in my back.

1:21:51But for deadlift, I try to do like four plates on each side for like 68. I usually try to go for the six rep range. Anything above that for me, I tend to get like those lacking, nagging pains or whatever. Why bodybuilding? Why not powerlifting? You're strong. Well, yeah, that's the thing. Well, I was, most guys my age, they injure themselves and they aren't into fitness anymore. And for me, powerlifting, and most guys I see around, they injure themselves and then they're out. I'd rather just be. Hey, I got nothing wrong with you doing bodybuilding. I like what you're doing. I like that you're not chasing PRs.

1:22:26I like that you're built, where you're at right now. Disagree. Oh, bro, you're doing good. You're training well. Let's all vote. Let's see. Justin, let's all vote. I'm the only bodybuilder in here. It doesn't work that way. Here's what you would do to not injure yourself. You be smart. And after math, powerlift, follow symmetry. Very methodical with it. And then get back into powerlift and then follow symmetry or performance. You don't have to chase PRs. Well, I mean, just for a while. Here's the deal, dude. He gets into bodybuilding. It's going to happen. Next thing you know, you're going to want to get on gear.

1:22:57You're going to do all kinds of unhealthy crap with yourself. They both have their catches. You can train like a bodybuilder for a while to give your joints a break. There's nothing wrong with that, but competing in bodybuilding? Yeah. So, like, I don't know if you guys can feel this, but for me, I used to go in the gym and, like, my training style was different. And I, you know, trained failure, all that kind of stuff, unhealthy stuff. And then I kind of changed my mindset where I'm just happy, where I can go in the gym, express my ranges of motion and feel good and all that stuff. I love that.

1:23:30It's a great mentality, dude. It's definitely changed over the couple of months. And now that I've watched you guys, I've watched you guys pretty consistently. And it's nice to have that kind of mindset. I think you're going to gain 10 pounds of muscle in a few months is what I think is going to happen. Just check in with us, Garrett. You're doing great. We're going to set you up with Power Lift. Keep getting strong, man. That's it. I was going to ask one more question, one more quick question, if you don't mind. Sure. Go ahead. it's mainly for adam like um i i was listening that your chest was your weak part do you have just in like in terms of just an exercise for the lower part of the chest i feel like i'm like that lower lower chest i think i think building the upper chest ends up making the lower chest look so much better i think that's okay i think a lot of guys end up doing like decline bench and and they do the cable flies and they're doing everything to try If you get really strong on the incline, how strong is your incline bench?

1:24:31I'd say like two or three plays. It depends on the day. It's like in between that range. Like I'm not really pushing for weight. I can't believe it, bro. You're going to do great. You're strong. You're really strong. Weighted dips. Weighted dips are great. If you don't do weighted dips, I'd say that's a great movement. But you just – dude, part of this is just muscle maturity. You're a baby, dude. Yeah. You're still, I mean, yeah, your physique at 22 is way better than what my physique was at 22. So you just keep going. You're not going to peak till you're like 30. Yeah, dude, you got a long way.

1:25:04You got eight years of really good gains. It just keeps, and here's the thing, with a good relationship with exercise and a good base that you have, and you get a good relationship with eating, and you just stay that court, you're going to look back five years from now, and you're not even going to recognize your physique. You're going to look like a whole different. Be patient, dude. Yeah, it just takes time. It takes, but I tell you what, you stay on this path, 25, 26, you're going to look back and you're going to look like a monster compared to what you look like right now. So a lot of it is that dude, just keep doing what you're doing.

1:25:30Right. Yep. Well, thank you guys. I want to say once again, thank you for all of you guys. I see, I see myself in all three of you and I've actually, I've actually watched a lot of your episodes and I just want to say thank you guys. You guys are probably the only people in the fitness space. I feel that gives out positive information on health and fitness. Especially people my age, they have a negative output on what fitness and health should be like. I wanted to thank you guys for that. You guys have truly changed my life. Appreciate that, Garrett. You're a good man. Thank you, buddy. We'll see you in the forum, okay?

1:26:08Okay. Thank you. Take it easy, man. Appreciate it. Good kid, man. He's strong. He's like two or three plates on incline. Just keep going, dude. Yeah. If he's hard and he bumps his calories, I mean, he's going to be okay. That's the thing. You know, here's the thing, too. Get those calories up and he'll have fun with it. I remember as a kid not understanding this because what do you always hear? Like a man peaks and is, you know, 18 to 22. Listen, you lift weights, do a good job. You're not going to hit your peak physique until you're 30. 30. 30. 30. It takes a while. Yes. Yes. And where he's at.

1:26:43Consistency. Where he's at a 22, his leg development, his strength. Dude, he's going to be a beast. Keep pressing that notch, dude. I hope what he does, though, and to your point about bodybuilding, I hope he doesn't jump the shark and get on gear to speed up that process. That's what I'm afraid of. Garrett, you hear this, dude. This is the part where I'm not a fan of bodybuilding. I love the bodybuilding training. I love the dieting aspect of all that. But the desire to win a trophy, and I know that. Also, even if he's going to get on gear, it would be stupid to do it right now. Yeah, no. Use up all that natural potential right now.

1:27:18So keep going the way you're going. Stay natural as long as you can. If you can, I'm not even a big fan of you getting on a bodybuilding show just because the temptation to want to hop on. If you want to win, you probably have to. I mean, it's unfortunate, but everybody in the – unless you do a natural league, everybody that's – Natural. Yeah. Yeah, yeah, yeah. I know, right? So doing great though, man. Our next caller is Laurent from Montreal, Canada. Hey, what's up, man? How you doing? Hey, guys. How are y 'all doing? Good. Very good. How are you? Very good. I'm so excited. So weird to be like everyone says.

1:27:55How can we help you? Well, I would like first, if I can, to start off with some thanks to you guys. Me and my wife, we love you guys both so much. We talk about you guys almost daily. People make fun of us because we talk about you guys so often. And one thing that we really like, it's your balanced view on fitness, the way you share it. It's attainable. It's sustainable for everyday people like myself. I also really like Prime and Prime Pro. I've had some, not injuries, but like pains that I was able to address myself. So that was life changing. So that's so great. You guys are really empowering people with their health and fitness journey.

1:28:40Thank you so much. Yeah. And one last thing before I start, the Elite Trainer Podcast is awesome. Oh, cool. I'm not a trainer myself, but I own my business and the tips and tricks that I hear there. I love them so much. Kyle is doing a great job. So I really love it. Thanks, man. We'll share that with you. Let him know that. That's great. All right. So for a little background about me, I'm a window cleaner. My job is really demanding. I work all day and I've tried multiple of your programs, MAPS Anabolic, Symmetry, I've done Performance, and even Aesthetic, which was a big failure. But right now, what fits my lifestyle best is MAPS 15.

1:29:23Anything else feels like it over-trains me. So that's really where I need to live. I've tried switching even Michael Matthews programs, but that was still too much for me. So basically my question is, since I'm always going to do this program, trying to do some variations, I've heard multiple times, well, once in one of the last podcasts, you guys said that rest periods sometimes, if it's just one minute, they tend to be too short. You wouldn't really go below a minute 30 of rest periods. But the whole Maps 15 program, even the 5x5, is only a minute. so I'm wondering how can I progress my max lift with those rest periods if you have the time, follow the protocol but give longer rest periods the idea of short rest periods was because we were constrained by time so if we were riding that for somebody like you that's the appropriate volume for me but I really want to build strength and I do have more than 15 minutes in the gym all I would do is I would just extend that time and then you watch yourself get a lot stronger or by giving you better rest periods.

1:30:31Yeah, and here's the other thing too when it comes to rest periods. Generally speaking, that's true. But a minute rest isn't bad. You'll get a little bit more strength stamina out of it. Some people build great muscle on it. Bodybuilders sometimes train that way. I can train that way sometimes. So don't overthink it. I wouldn't worry too much about it. But I do think if you - But if you've got the time though. Yeah, and if you're cranking on intensity, I mean, that's kind of the factor I would toggle between that and a little bit longer rest. Yeah, yeah, give it a shot, and it's a good idea to change it up anyway.

1:31:06I mean, this is how I run our MAPS 15, is I run a MAPS 15 protocol most of the time, but I just give myself longer rest periods, so it's no longer MAPS 15. It's more like MAPS 35 minutes. Yeah, yeah, yeah. So, you know, it extends it like that, but that's kind of how I like to train. I mean, that's kind of where I'm at right now is that type of volume, and I just extend it out because I don't necessarily only have 15 minutes. so if you've got the time to extend it out and that's the appropriate volume that's exactly what i do with you is just give you longer rest periods and it'd be great and i think you'll notice a difference you'll be able to stack more weight on there yeah yeah exactly yeah minute rest is short i love the compound lifts deadlifts bench press with just one minute rest is like i don't feel like i can progress anything it's pretty much only endurance that's right that's great and what would be the time period so i just i went through maps 15 on the minute rest period.

1:31:56Now I'm like, when should I change it? Should I do like two minutes? Or how would you guys alternate? Yeah, go to two or three minutes, see what happens. Yeah. Okay, three minutes for the whole thing? Yeah, yeah, yeah. If you can do that, go all the way to the other extreme. I think you'll get great benefits going the opposite, the other end of the spectrum. So if you're one minute, go to three minute if you can. Yep. Excellent, excellent. So second question concerning as well, Maps 15. I was wondering, I'm sorry for my English, how to add some volume. Because I've also heard you guys say that nine sets per body part is also ideal.

1:32:35So I was looking at it. It's maybe my, I'm understanding it wrong. But let's say for arms, I don't know if I'm getting nine sets. Let's say for arms, triceps, biceps, and forearms, let's say I would like to develop my forearms more. So how would I modify? Well, a couple of things to consider, right? If you're progressing, it doesn't matter. You're doing great. But let's say you go to the two or three-minute rest period and you're now lifting more weight as a result, that means your volume has increased. So volume isn't just sets. Volume also includes wraps and weight as well. So if you go down to two-minute rest period and you now added 10, 15 pounds, five pounds to your lifts, your volume has automatically gone up.

1:33:19So be careful. That's right. That being said, there's nothing wrong with throwing one or two sets for your forearms at the end of a few workouts. You could do that. Okay. So because the lagging body parts I feel I have that I would like to, like maybe most guys, is my arms. I do feel they don't follow. I have a big frame, but I don't feel my arms fit with my big frame. so um i i'm wondering how like i've also heard you guys say you i can prioritize it like hit it first um but then i feel like my big lifts suffer of course yeah so um of course they will you can look there's a couple ways you could do it you can either train arms first or what i would do is i would reduce i would cut one set out of a compound lift and add maybe a couple sets to my arms yeah wherever where your strength is right so maybe you're a good bencher you have a good chest or maybe that's back or maybe that's legs pick one of the pick one of the your your better lifts or your what you would consider your strengths so maybe that's your back or what and reduce one set and then you swap it yeah and then add two sets of arms in there and you get literally super set buys and tries yeah you do that in in the in the routine and that's adding more volume to arms yep and it's not going to overdo overdo it you'll be good right there okay perfect how many times would you add it so um yeah i i maybe follow uh do it five to six days a week how many times would i or how yeah how many times would i add volume let's say to my to not overdo it as well yeah i mean anytime you're doing your arm anytime there's an arm exercise you could add a set or two yeah well it's all compound lifts uh all right yeah i would add it to two or three days out of the week yeah yeah two three days is plenty because you remember remember this when you're when you're doing those big compound lifts those buys and tries are getting work too so it's not like you're neglecting them so those that's what makes like tracking volume per muscle a little difficult because you know technically the arms are getting some volume when they when they do when you do bench and when you do rows and all those movements so they're getting work so you don't need to go nine sets of pure bicep curls and tricep say dips or something you only need to do another four maybe another four to five total sets in the week and that's going to increase the attention to the arms dramatically because you're still getting that attention on all those big compound lifts too so literally two or three days of adding two sets of you know some buy and try work at the end of your workout i think that increased volume will be more than enough to see those those the arms come up for that okay yeah great um i still i'm sorry if you guys are up on time that still concerning maps 15 like i love when you guys go like you do small episodes on like the best exercises for biceps or triceps or whatever um i still don't know how to mix that up in my trainings do i like completely switch one um one exercise out and use one of those because you talked about a routine like the best bicep routine and you have three exercises, like just for biceps.

1:36:21So is there a way for me to use some of that or stick to compounds? No, no, no, no. So whenever you're doing a direct arm exercise, I mean, pick from one of those three. It's, so think elbow position more than anything. So a bicep exercise where your arms are by your side, maybe one where your elbows are behind your body, maybe one where they're in front of you. So what that would look like is a standing barbell curl, an incline curl, and then a preacher curl. that would be an example of different elbow position the same thing with triceps by my sides in front of me up by my head and so you could just kind of rotate them i mean i don't off the top of my head remember exactly what we said that but i do remember we did three exercises that might be an easy way for you to do this by the way just like what sals do uh so three days a week i think we did three exercises for the three best for your arms do one one of each of those do one do one for one for buys, one for tribes on one day.

1:37:16On another day, do the number two one for each of those, and then the third day, do the number three one. So those are your... Take all three of those and make that each individual day. And then just do two sets of each of those exercises. Perfect. So they don't need to be all lined up in the same workout? No. No. Not at all. In the week, it'll be perfect. Yeah. That's a great way to add it. Great. Well, that's... I love it. Thank you guys. All right, man. Appreciate the support. I really enjoyed your time. Yeah, no, it's our pleasure. Have a great time. Thank you for having me. Thank you, man.

1:37:51All right. All right. Bye. Yeah, I like we get callers like this because you see young man fit and you think, is Matt's 15 enough? Yeah. Yeah. I know. Great results. Yeah. Most people will get great results on that kind of a protocol. Always surprising. Yeah. It's just so much less than what you would see put out by the fitness industry as an effective workout. Yeah. But it's very effective. Yep. Our next caller is Cheryl from California. Hello, Cheryl. Hello. Hi, guys. This is like a girls' night out with some of my favorite people. Hey. Thank you so much. We're on a date. How you doing? I'm happily married, I have to say.

1:38:33Oh, good. Sorry. Sorry. I don't want to throw my head. Under the bus. Under the bus. Well, thank you so much for having me. I so appreciate this. It took me some nerve to write this. So this is written after a few martinis. So I'm just going to see how I. All right. I can't wait to hear this. Okay. Hi, Mind Pump. Both my kids are now at college. And so I found myself with a lot of time this past summer and fall and ended up taking on two endurance type activities that I fell in love with and want to continue. One was to paddleboard around Lake Tahoe. And the other was to hike around Lake Tahoe on the Tahoe Rim Trail.

1:39:11These then led me to want to hike most weekends, now between 10 and 25 miles. I was hoping to go into a reverse diet this fall and build quite a bit of muscle over the winter. I'm not sure how to balance these two goals of endurance and building muscle, or even if that's possible. With winter coming, I'll definitely be lowering the amount of steps I have each week, but I see myself trending this way for the next several years, where I have a winter to focus on strength and a summer to focus on endurance. I'm just not really sure how to eat to maximize both. I'm 5 '4", currently 140 pounds I'm a 54 year old woman and thank you so much for your guidance you guys certainly have been in my ears all throughout Lake Tahoe Basin Wonderful, this is great by the way it's a very sober sounding email I wonder if you ever run into my sister, this is her favorite thing to do around Lake Tahoe, she paddle boards around Lake Tahoe like every weekend By the way, Cheryl, following the seasons, the way you're doing it is so healthy yes it's so healthy it's great to go into a strength season build muscle then you're into something that's more stamina also love the endurance activities you're choosing paddle boarding and hiking because you love it awesome so so here's the thought process for both fuel the activity what some people will do is they'll think more in terms of like gaining weight losing weight but really fuel the activity so what's the goal when you're trying to build is you get stronger what's the goal when you're out there hiking and paddle boarding to have the energy to enjoy what you're doing so diet wise it's not going to change a ton unless it's like oh i want to get leaner or whatever otherwise you're just fueling you're just fueling the activity well where it could it could change i don't want to say a ton but it when you do your endurance stuff 10 to 25 miles she's probably going to end up having to eat a good three to 500 more calories sure during that time of the year versus when you're wintered, way less steps and activity and just strength training.

1:41:08Even though strength training and to build muscle will require a calorie surplus also. So I've trained a few people like this. And what it looked like was the food intake looked similar. It's just that the calories went to building in one season, the other one it went to activity. And you look like you're pretty fit. You look like you have a good body fat percentage. Do you have an idea of what your calories are at, generally speaking? Yeah, so I'm one of those women who I think has under-eaten a lot in the past years. And I keep listening to you guys, and I keep trying to do the reverse diet.

1:41:45I'm currently up from probably 1 ,500 calories to about 2 ,050. The problem is I've gained probably five pounds, and this is, I'm going to say, since August. I've gained five pounds and about 4 % body fat. So I know I'm not doing it right. And then on the other end, when I'm in strength building and I'm trying to eat, I did like a year and a half of weight training with a DEXA at the beginning and a DEXA at the end of that. And I only gained one pound of muscle and one pound overall weight. Was that at 1500 calories? That was going again at another phase from 1 ,500 to about 2 ,200 at that point.

1:42:29That's usually a programming issue, if that's the case. I think keeping you around 2 ,000, following a good, solid strength training program, I think is going to be, and I think what you'll see is body comp change. Yeah, what did you do in August when you increased the calories? What's the strength training look like? Were you following anything of ours? So in August, I was still mostly hiking and I started doing a maps 15 just to kind of, I just felt lost because I'd kind of given up. When summer hit, I just kind of went full on backpacking. I was really outside in the wilderness all the time.

1:43:01So my food and all that was kind of, I don't even know where it was. It just was backpacking food. And so I feel like I don't really know where I was for June, July and August. when I started back up, I was at about 1600, I guess. And I've been building up calories since then. And now I'm at about 2050. You know what your protein's at? Yeah, I'm at 135 for protein. You're doing great. Yeah. You're doing great. And so are you about to go into just strength training right now? Are you done? I wanted to. I just feel like when I'm, every time I go in, I'm increasing how much I lift. So I know I'm getting stronger.

1:43:40I just really was not, it wasn't really great to hear that I only gained one pound of muscle. And that's really what I want to do. I really want to be in that mindset. Yeah. But you gained a pound of muscle while hiking and how much? No, this was, well, this was over a summer as well, but this is from like, I'm going to say May of one year to like, so a whole year and a half of weight training with a summer in there. Okay. And I only gained the one. And how much strength did you go up? But I also want to comment on something just to, because in that period of time, if there was also hiking and hiking where you're doing like hiking foods, trail nuts, things like that, where you're probably your protein intake probably dipped pretty low.

1:44:23Yeah. There's a good chance you built more muscle and then it pared down during that time because you switch over to eating a lower protein diet, more endurance type training. And so it may be a little deceiving on how well you did. I think you might've done better and built more muscle. But then when you add in the period of time that the diet was off on kind of like trail food and you were doing that much endurance, you probably pared some of it down during that time too. So just consider that. Yeah, that seems fair. Cause I went into the summer kind of my arms were pretty good. Like I was feeling pretty good about them and they're way different now at the end of summer.

1:44:57Yeah. That's probably what happened. So what'll, here's what'll help guide you really well. Uh, Cheryl is if you focus on performance the entire time. So when it's strength, I'm just trying to get strong. When I'm hiking and paddle boarding, I want energy and stamina. And just let that guide you. And your body's going to change through each season. Because focusing on strength is going to give you a little bit more. It's going to give you more muscle. You might even be a leaner. When you go out to paddle board and hike, you'll probably lose some muscle. Body fat may stay kind of the same. But if you focus on how you look, that might take away from the enjoyment of what you're doing.

1:45:32So just focus on performance. so like when you're trying to get strong just get strong and let that be your guiding light and then when it comes to the outdoor activities like man can i can i be out here for hours and just have so much fun and not be exhausted and just feel great and then fuel yourself accordingly so increase your calories if your energy is low and strength isn't doing so well and then programming wise you know in the winter more like maps anabolic is probably going to be the style of programming when you get into the season maps 15 is probably going to be what you're doing so so even though like my my amount of time at home or even in a weight room or anywhere near weights in the summer is pretty limited should i just jump in on the maps 15 wherever i'm at just go to the next day exactly we just that's how we would do it is like exactly it may not look like this perfect week of six workouts in the week it may look like some workouts you get two workouts other workouts you get there are other weeks you get three workouts sometimes you only get one but just when you do have the time and you're back home and you didn't go for a hike that like get that math 15 workout in and just that frequency of of lifting while doing that will help maintain the muscle that you built in the winter time okay um when i'm out hiking like let's say i'm going to do a 20 mile hike like that's a pretty long day and i i felt like i was just trying to eat like i normally eat and and just add in a little bit more protein but um I was talking to somebody, yeah, and I said carbs.

1:46:57He was like, just eat peanut butter and jelly sandwiches, which just blew me. Like, does that sound right? Yeah, listen, I mean, look, there may be healthier options, but peanut butter and jelly is palatable. Easy on the trail. Easy to take on the trail. You know, if you need gluten-free, that might help a little bit. But, you know, what are you going to do? Bring a Tupperware with rice and that's probably not going to work. I'm telling you right now, Cheryl, I think you have a great attitude. I can tell you love the activity. You love doing these things. Fuel the performance. The rest will follow.

1:47:29Just think performance. If you get focused on the mirror and the scale and the body fat percentage, it's going to take away from what you enjoy doing. And what will happen is you'll get less of either. You'll actually get less results and less performance. So just fuel the performance. So it's like, how do I feel? Do I have energy? Do I have strength? And then the way you look as a result is going to be great. It's going to be great. Some things that will help you, I'm trying to just think, because I know what will be the most challenging. I think you do really good in the wintertime, building muscle.

1:47:58And then if we go completely off the rails with not hitting our protein intake and all this endurance training, a lot of that muscle is going to kind of go in that time. And then you're going to get it back. You're going to kind of play that game, which is, by the way, okay. And you'll be healthy doing that. But there's some strategies that we can do while you're hiking that I think will help preserve some of the muscle. Like, I think beef jerky is a great choice. I think there's some high-protein snacks that we just partnered with Crisp Power, which has got these 25-gram pretzels. So if you can choose some things that are snacks, easy to carry, that are high-protein for you, I think that will serve you.

1:48:31I think you load up on carbs before the hike, before you go. So you have like even the night before, the night before and the morning of, like get a good carb meal so that you're fueled for that long hike. and then on the hike you're getting things like the crisp power like the beef jerky some of these like higher protein snacks that'll serve you and then you know another thing too if you want to just carry you know you don't want to carry a lot of things with you and you want to help preserve muscle and what you're taking with you are mostly carbohydrates or snacks that look like that essential amino acids are really really convenient oh that's another great choice too you could have like a like a little baggie with let's say 20 capsules of essential amino acids and then every few hours, you take a few of them and it's got a very, it's got a really nice muscle preserving effect and it's just capsule.

1:49:15So it's super light, super easy to take. And you just take three or four of them every, you know, every other hour. I think you combine that advice with the beef jerky and the high protein snacks. I think we'll, I think we'll hold, I think we'll hold on to that muscle that you build in the wintertime. Awesome. That's a great suggestion. Thank you so much. You got it. Thanks for calling in guys. Thank you. Take care. Bye-bye. Bye. I love that. Uh, I wish, I'm actually envious. I'm envious of people who have that relationship with fitness where they're just going out and having fun. Yeah. Because mine is like, it's fun, but it's like, really, I want to get, you know, push this, whatever.

1:49:48That's such a nice, healthy attitude. That's one that'll last for the rest of your life. I mean, it's such a different, I mean, as a young trainer, I would screw this up. Oh, yeah. As a young trainer, I would hear the, I want to build muscle and I want to hear this. And I would like try. You're feeling your gains. Yeah, I would switch everything to just trying to get to the goal that I hear versus recognizing that this lady has an incredible relationship with exercise right now and diet. She's in a healthy place and doing great activities that's going to serve her for many years to come. That's right.

1:50:22And how dare I fuck that up for one more inch on her bicep and a couple pounds of muscle. That would be a horrible tradeoff to lose this beautiful balance. Losing muscle isn't always a bad thing. Yeah, that's why I made that point. Losing muscle is oftentimes bad, but it's not always bad. If you go from focused just on strength training to now I'm doing more mixed with some stamina and endurance, the muscle loss that happens is an adaptation to make you better at what you're doing. And you're not going to get these crazy negative health effects. Right, right. Look, if you like the show, come find us on Instagram.

1:50:55We'll see you at Mind Pump Media. 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 mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, The RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price.

1:51:38The 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 five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.