2739: When Overtraining Becomes a Superpower

34:51And I'm like, yeah. That's terrible for kids. Yeah, I know. I didn't do that. I did it in a real soft way around it. Did you introduce him to cocaine yet? No, I didn't. I was totally not that parent either. I'm going to wait. I was like nicely like saying like, yeah, you know, I've just kind of chose to do this. And then I said, I think that has a lot to do with what you see, how his personality, why he's so calm, he's loving, he's interactive, he looks you in the eye when you talk to him as a stranger. Like so, yeah, those games, man, they can just, they could really suck those kids in. Totally, totally.

35:23I got to talk about Vicky. So she does our hair every Monday. So we look decent on the podcast. By the way, when I look back at old podcasts, before we used to have Vicky. yeah wow dude I was close we were like werewolves post Vicky and the chairs oh god that was so awkward how could you tell me people must have thought we were tiny well you know big ass chairs people did that's one of the biggest things we always get when people run we're like god damn you guys are all hella big it's like well it's cause we were in those fucking big ass giant chairs with our arms laid I take zero responsibility you guys know I don't know anything about style well remember I had to regulate and get these ones.

36:04So remember when that was my buddy who owned that furniture store that was right underneath, right underneath the original studio. And when we first, you know, we stapled all the sound stuff because we all said, we'll never record this. We all. Nobody wants to see us. Yeah. We were like, this is so stupid. Who would ever watch us? I know. Who thought you would watch podcasts? Like we just didn't think that way. And so everything was more for comfort or sound. and so the big comfy couches I remember Doug was like oh yeah those will absorb a lot of sound that's right anyway so I was talking to Vicky and she was talking about how she loves her so we hooked her up with an 8 sleep and she's been using it and she sets that thing to 55 or something like that she freezes her little butt off in there yeah cause she was getting sweaty Doug she was getting sweaty at night and she's like I don't know if it's perimenopause or whatever but she's like man I freeze that thing and i just sleep oh by the way are they having a category though are they black my wife's going through that are they black friday sale too doug i think everybody yeah they have a massive sale everybody's got a sick massive um let me tell you what it is they're doubling the typical offer oh wow which is up to 700 off oh wow oh my god that's a huge saving yeah yet another cool thing they've uh rolled out is um financing options oh so you don't have to pay for it all at was what's the history we might have looked this up a long time ago because this is airing on black friday yeah today is black friday what's the history of black friday would you mind looking that up when did that start i know this i know and like i know i looked at you this must have been a common thing i know i've read something on because people preparing for uh christmas you know and like it must have been just a conscious effort everybody would shop right who was the first one to do it no i mean i don't know which store quickly became the most popular shopping day so everybody everybody after thanksgiving would go shopping and then i think it turned well interestingly uh interestingly the term came from the philadelphia police in the 1950s to describe the chaos of post-thanksgiving shoppers and second the retail explanation that the day marks when stores go from being in the red at a loss to in the black oh that's why it's black friday yeah that's very interesting wow you've read it all year you know you know what else has crazy history to it that has a name bluetooth oh yeah i've always wondered about that oh dude no it's a pirate no it's not a pirate it's or a viking viking god it's a it's a viking leader yeah who brought two opposing uh um like um military yeah militaries together and so and And Bluetooth came when Dell and HP, and they were all trying to do their own Bluetooth.

38:56And the company came, and the guy, HB, is Howard something, I think is his name, who invented it. Bjornsson. Okay, so the Bluetooth logo, he was the one that knew the story of this Viking. And it's like a Viking, whatever, writing, H and B mixed together for his name. Wow. Yeah. That's interesting. And that's the reason why because it brought these two companies that were rivaling each other towards Bluetooth technology. Let's work together. King Harold Bluetooth. A 10th century Danish king who united Scandinavia. He had a dead tooth also. So they say the way he got Bluetooth is either he had a dead tooth that made his mouth look blue or another there's another theory there's like two different theories on why was he called bluetooth but one of them is that he had a dead tooth in his mouth you ever known to someone like that they had one of those those as a kid you don't see those so often anymore but as a kid there was always that one kid with the tooth my mom my mom had one oh god for the yeah for the longest time wasn't until it's like i don't know maybe a decade or so ago oh man yeah yeah she got to pull out finally got to put a put a whatchamacallit you Back to Black Friday.

40:15Black Friday is still a shopping frenzy. But since the internet and online shopping became a thing, it's not like it used to be. First of all, if you go to the mall on Black Friday, it's still crazy. But do you guys remember when we were teenagers what it was like to go to the mall on Black Friday? I avoided it like the plan. Where there were crowds outside of the door. People camped out the night before. Yeah. It was a tradition that if you drove by right after Thanksgiving, you would see people camping out in tents. Yeah. The night of Thanksgiving, you would be camping out for the next day. Last time I remember being a part of that was when the we came out.

40:52Oh. And it was like, cause my birthday's in January as well. And so like this is when I was dating Courtney and it was funny. Cause like we were in line, like everybody was already camped out already at target. And it was like all the way outside. And I was like, Oh, this is ridiculous. We're not going to do this. She's like, no, like she's like on a mission to get me a frigging weed. And so like I waited there for a while and then like, she actually like camped out and like made it all night. She actually stayed there all night. Stayed there all night. That's why I married her. Yeah, that's it.

41:23That was the one thing. I'm in. I'm in. Yeah. I remember that we. I remember that we. Oh yeah. I had all the trainers over. That was before you guys married, right? Yeah. Yeah. That's why I married her right there. That's like my story of coming home and Katrina watching football. I was like, that's it. I'm marrying this girl. Wow. She's like that determined, you know. to get me the thing. She's the one. Wow. Nobody's done that for me before. I have a story with Jessica, but I can't share on a podcast, but I knew. That's it right there, baby. It was that one maneuver. She's going to be so mad.

41:57But I used to hate the holidays because of that. This is before I became a Christian, before I knew the value of it. I used to hate it because it's stupid. It's like mass consumerism. I used to hate it. I'd go to the store because I'd forget and I'd go to the store to get some. Oh, that's the worst. And I'd want to punch everyone because people are just racing and couldn't park anywhere. It's the parking lots, really. Come on, man. I mean, honestly, from here on out, it's gnarly. I mean, once Black Friday starts, all the way till Christmas. I have, my uncle used to shop on Christmas Eve every year.

42:29Yeah, that was stressful. That's a guy thing, by the way. That's dudes. Oh, my gosh. It's got a limited option. With his list. I mean, with everything that you can do online now, Katrina and I have been pretty consistent now. There's been a couple years we've missed. We're almost done with our Christmas shopping right now. Yeah, we normally do a really good job of getting lists early, and then we just Amazon for a week looks crazy at our house, just all of them coming in. And then it's like the best feeling ever to go rolling into December and like Christmas shopping is done, dude. Like, oh, it takes a lot of stress off the holidays.

42:59A lot, a lot. Anyway, anyway. But hey, you know, you brought up AIDS sleep. I was actually, I didn't know it was up today, and I didn't know you were going to bring up Vicky, but everything that I'm going through, one of the things that still hasn't recovered is my thermostat, dude. So my poor eight sleep can't figure me out right now. Oh, bro, I was like sweating, then I'm freezing. So the AI is like, oh, yeah. It's like up and down all over the place. I actually shut it off one night because I'm like, I don't want to screw this thing up. It was like perfect for my body for the longest time. But my thermostat, I don't know how long that's going to take.

43:32Well, you said last night you had a – First night, bro. First – Two weeks. first night yeah for it took praise god bro yeah i was like so i'm gonna give you more i'm just gonna love on you more dude on this podcast i can i could not tell when you i know because you talk about it but you can't you've come to work and you've been great uh you're not acting like somebody that i would look at and be like this guy is not getting sleep he's he's going through it you're coming in here doing your best and you i can't tell bro great job i think it's a testament of doing what we do. You know, I'm pretty lucky that, you know, I've got partners like I got.

44:08I've got a team like I have. We get to come and do this. Like, this is so, I think, you know, the whole thing also put me in a place of gratitude too. You know, so I think that was - So I think that helped in like, in part of my gratitude is that this is what I get to do for a living, you know? Like, how blessed am I? and so uh yeah it was it was it was pretty easy to to to muster up the energy to be here uh towards the end of the day i mean well or midday i get tired sure yeah and like the the headaches and the temperature stuff and all that like that so that probably hard but i mean you know uh as far as getting up to be here like no man i love i love doing this yeah you can tell dude so anyway speaking of substances so last night we're at the birthday dinner and uh my daughter has figured out that if she wants, she can tell on me to my mom.

45:04Because Italian moms, they just don't get out of that stage. They just don't. So I use nicotine lozenges here and there. And my daughter saw me use it. She's like, what is that? This was a while ago. And I'm like, oh, it's nicotine. What? Because nicotine is associated with cigarettes. I'm like, it's not really bad for you. She's like, yeah, but is it good? But is it good for you, dad? I'm like, yeah, it's a little addictive or whatever. I'm going to tell Nonna you're going to tell my mom on me? I'm a grown man and then I'm like please don't tell her well she did she did and so last night we're at the birthday dinner and she brings it up again so then my mom is doing the whole I'm getting texts from her this morning she's sending me articles she's sending you articles she's sending me articles and she's saying I got to read to you some of this it's just oh the apple doesn't fall from the tree Italian moms are the best dude I mean, I love my mom so much, but she sends me articles of, you know, like, does nicotine change your brain?

46:04Yes, nicotine significantly changes your brain by altering its reward system, which leads to addictive behavior. I'm like, yeah, mom, it's addictive. She's like, honey, you tend to sway towards obsessions and crutches. And I'm like, yeah, I know. I know that, mom. She's open about it. Yeah, and then she said, and I'm having fun with my mom, and she sends me a text. She's like, you know, caffeine's probably healthier. I'm like, well, I use that too. Mom, I stack them together. And then she sends me this text. She goes, you know what? I'm just going to let go and let God. And then I replied, I said, mom, telling me you're doing that is not doing that.

46:43But now I got to get it for my mom. Come on. Leave me alone. We were in the car. I was driving my parents home last night from dinner, and my mom's in the back and she's doing this right and my dad's just like oh my god so then he's like can we he goes can we change the subject and he goes off into some some other subject my mom's like yeah if you don't want to be a father talking about dad like that oh you don't want to parent him right now my dad's like oh he's a grown-ass man he's got kids he's in his 40s will you stop like i'm always gonna be your mom i'm always gonna love you oh my god it's so good 100 % she will bother me about this until I stop gotta love her for that oh yeah I gotta shout out another one of our partners you know going through this whole process I told you guys that the Christmas mix blend has been the morning thing every day and then I've been on double LM &Ts every day too oh good yeah yeah so that's been like a consistent what are you noticing that that's helping with well when I I mean of course I went down the rabbit hole of like you know all the things to do for withdrawal and what I need.

47:49And staying hydrated and potassium are really big to getting everything back, right? So I've been hardcore on those, and it makes a huge difference. Their grapefruit flavor? That's my favorite. It's the best one. I didn't think I would like that the most. I'm not a grapefruit person. I never liked grapefruit, but it goes good with the... I think everybody ends up in the grapefruit camp. It's the best one. Second is watermelon. But grapefruit is... I like the black cherry. The watermelon and the black cherry I played out early because I think those are the good ones to introduce you to because they have a sweeter, good flavor.

48:25But I like the more tarty, like grapefruit and lemon, or the lime one. And then now they have the orange one I really like. Like, no, it's. Yeah, my dad, I got my dad using it because he likes to use the sauna. And he was telling me, this was a few weeks ago, he's like, you know, sometimes if I go in the sauna too long, then I feel tired the rest of the day. And so I said, you need more water. He's like, I'm drinking water. I'm going to say, you need sodium. So I gave him the element. I said, drink one of these before you go in, and then drink some while you're in there. Yeah. He's like, that was magic.

48:56So yeah, that's why he felt terrible. He said, you needed the sodium. You guys know they're in Targets and stuff now too, right? Yeah. So we were talking to them, right? Because this is our year. This time of year, we renew all our contracts for next year, right? So with our partners and stuff. And we're investors in their company too. Yeah, yeah. And one of the things there, one of their frustrations they were expressing to Katrina was just like, they had to hire it. how weird is this they had to hire an outside company to stock target because target employees weren't keeping the the they were selling out so fast yeah oh wow so they actually had to hire a third-party company normally when you have a negotiation with walmart target companies like that like that's part of the negotiation is that you know hey we supply you you you keep them on the shelf these are the cans yeah yeah yeah and they were they were selling out so fast that some of the their representatives were going around they were like they're not keeping on you know You know what?

49:43There's another side to this that just occurred to me, and I already see it in my own house, that makes Element so brilliant. So, yes, it's got this electrolytes. It's got enough sodium. Most electrolyte powders don't have enough sodium to really make a big difference, especially if you're an athlete. But there's another part here, which is that it's palatable. There's no artificial sweeteners or sugar, but they've done such a good job of making it taste good that it encourages people to drink more water. yeah and and and it just occurred to me how many times i had challenges with clients to drink more water and the reply i would get from them is it's boring yeah and i remember as a trainer it's like boring it's water yeah and then and so that but something like this because it tastes good encourages you to drink more yeah so you got the dual benefit of the electrolytes that's a common thing a lot more common than you'd think yeah too when i was in like the midwest it was like like nobody drank water it was all sodas like it was soda for this it was like a mineral water with something in it like everything had something in it it wasn't just pure water and i always thought that was weird but like i think a lot of people grow up like that so to have an option that's a little more healthier well yeah if you grow up on like drinking soda pop and grape juice water is a hard habit to break no it's no i had a lot of clients that were like that that had a hard time just drinking water just it doesn't taste good i know the first time i heard it it was blew my mind but but it was so common uh that i was like a it was like a training focus yeah half the time was yeah you gotta drink boring water dude yeah i had to uh i wanted to bring up because my i don't have a lot of wins all the time and like i got a win uh recently with everett and uh it was mainly because okay so he we i've been putting him into a lot of different sports and a lot of different physical outlets because i know basketball lacrosse lacrosse gymnastics track he's done tons of stuff and like you know it hasn't been smooth all the time like it's been like we've got rough patches where he felt like i was like being very uh authoritative and like you know militant about like my hard lines with it because it's like you know i value it just as much as education like i i really feel like it's it's that important in conjunction with what he's doing at school and he just i just want to relax and you know his view of relaxing is like i love it when you play video games i love it when you get your kids voices dad i want to relax why are you always like coming up and telling me get outside and like you know do all this physical activity i'm i'm tired you know it's like no you're not you're not even close to being tired like you have no idea uh but anyway we get back and forth and you know and i i tried to like step out and i'm like okay like um i understand you're doing a lot but it's good for you like it's good for your mental state it's good for your mood it's good for your interactions with people it's good for uh you like being on top of your school and your studies like it's that like helpful like you don't real like you don't see it and like he's just oh no like i just need to relax and like you're you're too much dad like you know always like fight me on it and um it was this was after like basketball and he's been really working hard to get some playing time because like he's learning you you start a new sport you have to start from the bottom up and like he did not he doesn't have a natural like gift of like oh i'm awesome at this sport and And, you know, like, this is easy.

53:19Like, it's completely hard. And he is struggle. And, like, I've had to, like, we've had to really work at it. And he's doing well now. But just, like, he got home and he's, like, he's tired. And he's just, like, you know, reflecting. And he was, to me and Courtney, he's, like, you know, I just feel like I'm just a better person, you know, doing sports. And, you know, I just feel like I'm, yeah, more balanced and, like, all this stuff. And I'm just sitting there. I'm just, like, oh, really? that's so interesting you know like i totally agree it's like just funny because like it just just dawned on him yeah just dawned on him that's awesome that he's getting it i mean he's still hella young so for him to start piecing that dude that's a huge win when you get your teenage kid to be like right you were right you know i was all right yeah yeah you don't yeah they don't want to say that you know even if they feel it you were you were killing me earlier we were off air and i was telling you about the story off air i was telling him about how my mom was getting on me and my daughter was getting me with the nicotine lozenges and just it was talking about when you were when you were smoking cigars at one point and you're oh yeah bro i went through a kick because this is so funny dude oh of covid because like um you know i was everybody's stressed out so you went the other way and smoked cigarettes so i'm just like cigars yeah i went outside on the deck and i'm just like i just need a moment you know and i said i kind of went through a spell of like i don't know maybe a couple times a week like i would be outside and smoke a cigar and like Ethan would be looking at me through the window and he'd just be like shaking his head and like really disappointed in me and then like walked outside and he's like, Dad, I think we should talk.

54:57I don't think this is good for you. Like we're just, I'm like, ah, bud, I know it's, you know, it just helps calm me down. Like I'm just kind of, you know, I'm like, go jump on the trampoline, you know, like leave Dad alone. I'm just out there smokes and he says, Adam said, I mean, Justin said he went up to him He's like, I'm kind of worried about you. Yeah. He was like really worried and concerned about me. I'm like, you don't have to be, bud. I got a handle on this. That's the best, dude. But I mean, I ended up stopping doing it because he really was like, yeah, he was like concerned. I know what my parents feel like when I go in their house and throw food away.

55:32It's so good. It's so good. It was funny. Brain.fm plays sounds and music that have been engineered to induce states of mind. By the way, FMRI studies show this actually works. In other words, you listen to focus, your brain becomes more focused. You listen to meditate, your brain meditates. You listen to sleep, go to sleep, stay asleep. It works. It's crazy. Don't believe me? Try it for a month for free. Go to brain.fm forward slash mindpump. Back to the show. Our first caller is Emily from Florida. Hi, Emily. How you doing, Emily? Hello. Hi, guys. How are you? Good. How are you? How can we help you?

56:13Good. I'm really excited to be here. So I will read my message. Let's see here. Okay. Hi, Mind Pump Fitness. I'm a big fan of the podcast and I absolutely love your program. I've tried Power Lift. I'm 5 '8", 29 years old, female, weighing about 155 pounds. I have about 17 % body fat according to a DEXA about two months ago. I am a personal trainer part-time but I do have a full-time desk job as well. I average about anywhere between 10 ,000 to 15 ,000 steps a day. Although I'm not always 100 % consistent my macros are usually about 150 grams of protein, 200 grams of carbs, and I would say upwards of around 70 grams of fat.

57:12I'm rating in because I am experiencing a little bit of a plateau and I would like some guidance on what to do next. Being a personal trainer, I like following programs like yours. I also have followed like Jordan Science and a few others because I feel like it really helps expand my knowledge and keeps me fresh as a trainer. Although I have multiple MAPS programs, I've only completed Powerlift. Truthfully, I actually just purchased quite a few with your 60 % off sale, which I am very grateful for that came in clutch. At this point, I'm following my own structured two upper and two lower workout splits.

57:57I enjoy my workouts, but I feel like I'm plateauing a bit. And I'd like your experience on what to do next and what program to do next. I welcome any and all feedback. I love you guys and appreciate all you do. Emily, do you realize what's going on here? You're literally 155, 17 % body fat at 5 '8", which is incredibly fit. And you admit that you don't even consistently 100 % hit your macros all the time. Like that's, if you really wanted to get leaner or if that's the goal or is the goal to get stronger, consistency, a little more consistency around nutrition might squeeze out a little bit more for you, but you're actually in an incredible place.

58:45What's the goal? What's the main goal? What's your plateau? What are you wanting to do? I don't, honestly, I know I'm in a good place physically. I have no, like, I'm aware that I'm on an elite level of in terms of my body composition and where I'm at. I just, I kind of like that challenge, the constant, like chasing some sort of goal or, you know, I loved power lift because it made me push my weight. I never have, you know, deadlift or squatted what I was doing in that program. And I, you know, that was due to the structured guidance I had from you guys in that program of, you know, reaching those lower reps, higher weight kind of deal.

59:38I guess at this time, I just feel like truly, I feel like I could, with how much energy and time I do put into my health and fitness, physically, I guess I would be chasing strength because I'm looking to kind of... Yeah, gain strength. My core has always been something that I just it's like my problem area that for me it's like my eyes immediately immediately go to that. And I don't know if that's maybe would be a nutritional thing, cutting out something or not, maybe not cutting out, but increasing my calories, I would imagine is something you'd probably tell me to do. I've never done a bulk.

1:00:33So the idea of that really scares me. But I trust what you guys have to say. and I'd like to fully take on whatever advice you give me and give it a go. That's great. Emily, so your goal is strength. You want to get stronger. Yeah, I want to get stronger. I don't want to lose any body fat. I want to just gain strength. And you kind of already answered this, but you said you train people too. If you were your own client, right, so just imagine that you're talking to you and you came to you and you're like, hey, I want to get stronger, what would you tell you? I would tell me that you need to fuel that strength.

1:01:20Yeah. You have good advice. I've learned it from the best, honestly. You guys have totally changed my life. It's amazing. Are you ready for some real changes? Yeah. Okay. You got to eat more. and you're too lean to make the kind of strength gains that you're looking for. You probably, you need to, here's where it's going to get scary. You ready? Okay. You got to eat more, but I got something more scary for you. You also got to gain some body fat. You got to get up to probably 19, 20 % to really maximize those strength gains and it will look great. But the beauty of that is on the path there, you're going to be eating way more calories than you've ever eaten and you can always come back and you're going to build more muscle you can always come right back to where you're at you have the tools you have the discipline you have the know-how to do it and so it's not like the you have to stay up there forever if you don't like it what happens to a lot of female clients that we we send this path they end up going oh shit i really like this i like it and you know you're probably going to have a better hormone profile you're probably going to have more energy More metabolic flexibility.

1:02:35So nutritionally, you can get away with more. Libido will feel good. Joints will feel good. And you're going to be stronger than you've ever been before. So just a little background and why I think I have this fear is growing up, I was always, honestly, I was a chubby kid. And I've never had a problem loving food. I love food. so um that's why i feel like i've worked so hard to get to this place i've you know and i and i can honestly say like i still do eat like i eat my i just eat whole natural foods kind of like what i feel like you guys tell everyone um so it's not a problem of actually eating it it's like knowing where my numbers are that I I'm I'm someone like I'm I'm disciplined I can follow a plan I if you tell me what to do like you jump tell me to jump I'll ask how high like I want to know um do you have an idea of what numbers I should start adding add 25 grams of carbs and add another 20 grams of fat that'll do it just start there don't nothing with my protein or yeah I mean you can have a little more protein if it comes with that it's not a big deal i mean i i where your fats at i'd love to see you at 80 80 grams of fat consistently so i think that'll do i think that'll serve you alone yeah i looked at your calories it looks like you're right around 2 2100 or something like that yeah i would say i'm between 2000 to 25 to 2500 you should probably live at 2500 so 2500 is where you're going to live not going down to two and you're and you're in such a good place in all your macros that you can evenly distribute that across or you can go and you're you're so here's here's what's great about where you're at macro wise okay and you don't need to overthink this is your as long as you're hitting your protein consistently that comes number one priority but you have room in carbs rooms and fat and room important to go up in any and all and so i would choose whatever you want or i would play with it maybe i would get those extra three four hundred calories from fat for a week and see how that my body feels and responds then other weeks, I would get the calories from carbs to see how I feel.

1:04:46And then I would do protein and then I do a mix and then, and really just evaluate what, what satisfies your cravings, what gives you the best workouts? What do you, what do you see yourself doing more consistently? Cause you have the room in every macro to, to go up and be completely healthy and good. And, and, and then you choose, you choose what you like. But I'll just back you up. Uh, cause what Adam's saying is such great advice and i'm just going to back you up and say uh well the it would be great to be able to do this and not fear that chubby girl that you were when you were a kid like how would you how would you like to do this and not be fearful anymore i love that and um i've had some you know as a 29 year old female i can confidently say like i've had my own journey with my health and fitness.

1:05:36Hey, sorry, I have dogs. I can confidently say that, you know, I've had the point where I was, I was noticeably too lean. And now I know that like, I feel like I'm in a healthier place. I'm fueling my body correctly. But I just feel like now I'm kind of looking to not be lean, but be strong and like be that, you know, example that I know like my clients need. And, um, you know, I, I'd want to be for someone else. Um, it, with that, what program would you guys say out of your programs for me to, I'd love to see you do something more novel. I look like, uh, but I also want you to do something that you're going to be motivated to do.

1:06:22So I get, if you really love power lifting on that one but like map strong or old time would be like a really cool the program for traditional more like strong power lift anabolic would probably be your programs for strength okay i actually just got anabolic um with that sale and is it is it two days a week well no you do a three yeah you three so it'll give you two workouts but you could do them monday monday wednesday friday so you know uh your workout a would be duplicated in the week one and week two it's workout b and then as you get to the later phases then it's a three day gotcha okay because i just start i did um the pre yesterday i did the pre phase you don't need your pre-phase yeah okay so with your experience we jump right into the program go right into phase one cool phase one bump your calories get strong and stop measuring your body fat don't weigh yourself, focus on the strength, fuel the strength.

1:07:21And, uh, I'm going to tell you right now, if you get stronger and your body fat percentage actually goes up, you're going to feel so good. But the most, the best feeling is going to be the getting rid of the fear because then you can see like, Oh, this isn't scary at all. Like this is totally fun. This is great. Yeah, no, I agree. I, uh, at one point I don't think I would ever even considering I would ever have considered, you know, quote unquote, like bulking. I don't know if this is considered bulking 2 ,500. But I know that like, you know, I hear you guys talk to callers and say like, how amazing is it to get your calories up to a place that your body is working so efficiently on, you know, higher calories.

1:08:07And I know it's not a myth, it's real. So I want to get there too. You're going to respond really well because you're not coming from a really scary place. You're actually coming from not a bad place. But what you've been doing for a while is meeting your intake with your activity. And so you're just kind of like, and that's why you're walking around at 17 % body fat. Yeah. Because you're kind of playing with that, which there's nothing wrong with that. But when you go in that surplus, now you've got the building blocks to really build the strength and stuff. And you're going to feel like a superhuman.

1:08:43And your body's going to respond really well to this. Yeah. Awesome. I'm super excited. Cool. So I will continue with anabolic. Yep. And I'll bump my calories to 2 ,500, staying there. Yep. Increase my carbs and fats, maybe some protein, and I'll see where I go. Yeah. We know where you're going to go. You're going to get strong tech. Awesome. Well, I'm really excited. Thank you guys so much for speaking with me. You got it. Thanks, Emily. I really appreciate it. Have a good one. Bye-bye. it's gonna be i mean she's so so here's the deal you when you reverse diet someone who came from a really super low calorie like it's that's scary takes pro it takes time it takes a long time she's healthy yeah so she's just gonna go into a bulk and just get strong which is gonna be that was my original point of like when she first dropped all the numbers i'm like you're in a you're fine you're fine like you're you're incredibly lean she could live there already you're eating 2 ,000 plus calories so she's not in like this unhealthy bad state but what's your goal?

1:09:45Okay, you want to build more strength well yeah, you're not going to go anywhere with that that low a calorie, that much activity you've probably much peaked out what you're going to get she bumps 400 or 500 calories switches to a new program and train hard, she's going to turbo, yeah, turbo charge that our next caller is Shelby from Alberta hi Shelby, how you doing Shelby? What's happening? how are you guys? Good we're good, how can we help you? okay so kind of read my email here um i'm from a small town in alberta and last year i bought a gym because that's what you do in small towns um i had no interest in working out but then i had to justify the purchase so um had a couple pounds to lose and decided that i might as well make use of this facility um i ended up teaching classes last year two to three days a week so my own like workout programming wasn't super consistent.

1:10:40Obviously I was moving, but, um, diet also wasn't consistent. So like I knew what I needed to do, but I wasn't exactly doing it. Um, I was sitting around 150 pounds. I'm five, eight and 27 years old. So this spring we stopped classes for the summer. And that's when I got the chance to really commit to my own fitness, fitness programming. Um, around end of April, beginning of May is when I started being really consistent. So I was working out three days a week, walking 10 to 15 ,000 steps and trying to run 5k once a week, but I hate cardio. So that wasn't always consistent. Um, my diet was pretty dialed in at 1750 calories and I managed to get the weight off.

1:11:23So I bounced around with programming from push, pull, leg, stop or lower, and just recently switched to three days a week, full body. Um, my reasoning was that I felt I wasn't really giving my all-on leg days, so I tried this. I'm down to 135 pounds. I started reverse dieting in September, and now I'm up to 2250 calories and consistently getting 130 grams of protein. So my focus for this winter is to put the muscle back on and just kind of see what I can do. So I'm still doing three days a week, but that will be switching right away here because we're about to start classes up again so I'm going to drop that down to two days um yeah I guess something that I've been playing with that I'm kind of just interested to know your thoughts on is supersets versus resting between like doing um two exercises and then rest or adding drop sets to try and get past a plateau and going down to two days a week what kind of split would you look at would i stay with the full body or any other suggestions tell me a little bit about the classes you're going to be teaching um so it's going to be like a full body boot camp like interval style one day a week well probably two days a week and probably zoom but two days a week and you're doing the class with them yeah okay okay definitely we definitely don't want our strength training to be super setting and in fact you want to go the complete opposite direction almost power lifter style where you do a set rest for three minutes do another set one exercise rest because you're going to be doing so much circuit and fast pace almost cardio uh weight lifting and all the other stuff yeah uh if you want to get the benefits from uh from lifting weights you're going to need at least a day or two of that in your week uh otherwise you're just gonna you're just gonna burn burn burn burn the other option is to do uh a couple lifts a day like a maps 15 style workout uh so you obviously have access to barbells uh six days a week and so you basically do two lifts a day so every day it's like 20 minutes rather than two days a week of this kind of full body that would serve you well if you're already volume that's right uh and and that might actually build more muscle for that would be ideal if you'd be down to do it you know And then the other side of it too is you got to bump your calories when you're adding these classes.

1:13:54So whatever you're eating now is not enough. Yeah, you were going to say that. So I would jump another 400 calories. We could send you a math 15, follow that, and get stronger. How long have you been – I got to back up here for a second, Shelby. You didn't – like you just bought a gym. I wanted to do a – I wanted to do a dressing. That's just what you did. You have no idea. This was a whim. I literally, I looked at my cousin one day and I was like, you know, that gym that's for sale. I think we should buy it. She goes, well, I've been thinking about it. I was like, well, let's just go look at the building.

1:14:27Like this was just a random Friday night. Wow. So we looked at it, made an offer the next week. They accepted the inspection was good. And then we were like, oh man, we own a gym. Okay. Wow. Now were you, okay. Were you like a major lifter consistently before? No. No, just felt a calling. That's awesome. Okay. So since then I got like my group fitness certification, my Zumba, and I just got certified as a personal trainer. So like we're committed, but it's, yeah. Okay. Well, and that was when? Last year? Yeah. Like we've been open for just over a year. Okay. So here's, this is what's great. You're new with this with yourself.

1:15:07And so your goal should always be to get stronger for the next two or three years. Just get, if you're getting stronger, you're building muscle. Yeah. now after three four years five years you get diminishing returns with chasing strength because you start to kind of hit that kind of upper limit not saying you can't get stronger but it's not as like the returns on strength right now are everything so if you follow maps 15 and you feed yourself properly and you're getting stronger you're moving the right direction if you're not getting stronger then it's typically a calorie problem or a programming problem in which case for you, the programming issue would be put less effort into the classes.

1:15:47What I mean by that is find a way to teach the class without you doing the workout with them because it is an endurance style workout, which is a competing signal to strength training. Okay. So any chance that you can outsource that or just teach walking versus actually doing your winning, that should be kind of the goal. In fact, Shelby, I'll tell you this. This is actually good for someone like you who's new to the gym industry. There's nothing wrong with doing the workout with the group, but a lot of instructors think that if they don't do the workout with the group, they're going to be less motivating.

1:16:20That's actually, that's actually not true. The most motivating instructors are the ones that demonstrate the exercise while everybody's working around. They walk around in correct form and motivate people. That's the best instructor. Yeah. So like amateur instructors, they're doing it with them. Pro instructors are coaching while everybody else is doing the workout. And that'll get you out of this like... Because that's a lot, dude, to be doing that many classes a week. You look for the ones struggling the most and you're bringing it up. So you demonstrate it and then you walk around and you're motivating people, correcting form.

1:16:52Then you go back, show them the next one, then you walk around. That kind of deal. Mavs 15 is a goal. Consistently hit protein. Another tip, if you are going to do any of the high intensity classes, drink some calories before you go into it. get some fuel, refill your body with liquid, like liquid calories. So digest it quick. And you can use that to burn while you're in there and, and follow mass 15 consistently and just try and get strong. We'll send that to you. And then are you in our course? Because we teach coaches and trainers how to build their business. No, but that'd be fantastic. Cause I am just cloundering.

1:17:28All right. I'm going to send, let's have maybe Ann. We'll have Ann call you. So she's our head instructor for all coaches that are building their business she'll give you a call and tell you what it's all about we do i mean this is what we this is what we do is part of what we do so but great job super excited are you profitable or how are you doing um yeah so we kind of had to restructure some financing and whatever but like we opened september of last year and so september end of september this year would have been a year um right now we have somebody else in teaching classes two days a week we have the backspace rented out two days a week yeah so like the summer obviously is slow and we're just kind of getting through our like figuring out what the cycle is throughout the year yeah but we made it through the summer you do realize you jumped in like the hardest business yeah that's awesome but you're you're at a good time different yeah we have no competition no i have i i came from a small town one gym in the entire town uh my best friend owned it uh i have all kinds of advice for you around that that will crush and she killed it she killed it because she was the only only business in town so there is a lot of advantage to being in a small town where you're the only you got a great personality and attitude and this is this is a good time of year for you right now so when all the kids go back this was such a weird learning curve for me i always thought summer would be where we banged it out summer was always the hardest time to make money when all the kids go back to school this is when you make your money so this is the beginning of of a good time for you guys and good timing for you to be potentially getting with us.

1:19:01Yeah. Awesome. All right, we'll send you that program and then we'll have someone reach out. Maybe we can help you out with your business too. Awesome. Thank you so much. Got it. Right on. I had never heard that before. It's so great. You know what it sounds like? Like a drunken night with your cousin? Yeah, yeah, yeah. Hey, you know that empty building? We should buy that. You're right. Business plans on a napkin? Yeah, yeah, yeah. There's only one every time you come back from Burning Man. We're going to make a pretty good gym. There's no gyms in this town. This is literally like the one time that you spent an hour trying to convince us to buy a yogurt shop.

1:19:31Remember that? Remember that, dude? Just want you to know. Yeah. That's not dead. He literally tried to sell us. I'm going to do half the product. Yeah, frozen yogurt. Long listeners, they listen to this, and they'll know in like 10 years when we have this fucking booming yogurt shop, they'll be like, I told you so. Yogurt pump. Our next caller is Connor from New Hampshire. What's up, Connor? What's going on, Connor? What's happening? Gentlemen, nice to see you. I'll just kind of get right to the point with my email. I'm 36 years old, 6 '2", and I work remotely as an engineer environmental consultant.

1:20:07I've been a long-time listener of Mind Pump, and I want to thank all of you for your insights and your programs have generally reshaped my perspective and helped me stay grounded over the years. A bit of background, I've struggled with weight with most of my life. At 16, I was 300 pounds, and during college, I reached 365, 370. I've gained and lost 65 to 70 pounds multiple times. After college, I started working in the field of environmental cleanup work, which involved heavy travel and not-so-desirable locations. Despite inconsistent gym access, I discovered Mind Pump around 2015 and 2016 and began prioritizing fitness when I wasn't on the road.

1:20:56By 2019, I was down to 285. Early 2019, I met my now wife, and she moved in during the COVID lockdown. I was running Map Strong at the time, which is still my favorite program. And like so many others, the gym closures and pandemic habits led to poor eating and drinking and in activity. By late 2022, I was back up to 360, and we were married in February of 2024. In August of 2024, after learning we were expecting our first child and due in April, I started semiglutide with a goal to drop below 300 pounds before the baby arrived. It helped tremendously. My appetite decreased, less food noise, and I was less inclined to drink.

1:21:47I reached my goal in late March, and by the end of April, I was at 295. Since then, I've maintained around 290. My workouts, I feel like I've been more inconsistent with the demands of fatherhood, but I aim for one to two gym sessions a week. workout recovery on GLP-1 has been slower than I'm used to experiencing, even with low volume. I use the Hume Body Pod to track progress, currently around 31 % body fat, with 185 to 187 pounds of lean mass. Current track calories is between 2300 and 2400, with 205 grams of protein per day. And my biggest challenge is consistency. I can somewhat reliably train twice a week on Mondays and Fridays.

1:22:40However, travel, unexpected work commitments, and family responsibilities can often disrupt the time I've set aside for myself to get making it to the gym. I'm learning to give myself grace and stay active where I can, walk, swimming, trigger sessions, body weight work, chores between structured programming. or I'll drop calories on days where I don't work out and just day got away from me. I'm considering tapering off my GLP-1 now that I've plateaued, and I want to use it to my advantage to gain strength and muscle. I've yet to discuss this with my doctor, but I want to have a clear and concise path and approach.

1:23:20I've outlined a phase strategy using anabolic, but I'd love your input. Go ahead. You're doing so good. You've done so good. You really have. I mean, even the ability for you to eat 23 to 2400 and hit your calorie and hit your protein intake on a GLP one and to do that and you're still getting it. You're doing a really good job. I hope you know that like this. You're in a good place and you've done really well. a lot of people that do glp ones they just crush the appetite and just yeah just you know lose weight and and they lose a bunch of muscle and they kill their metabolism and then they're in this crazy they lost a bunch of weight but then this hole that they got to dig out of you're in you're in a good place you really are yeah yeah and before i started i was like i need to do this right or i'm going to screw myself even more and i got that from information from you guys like i got to do this right i do not want to end up you know one taking this for the rest of my life then go to putting myself in a spot where it's just it's going to be wasted oh you know wasted effort connor how old's your how old your baby that's exactly where i'm going as well i want to know like if are we is it a good time right now to potentially try and ramp this up with the with the baby yeah yeah she's she's six months old no all right so i got something i think i know how to help you here um i think the best strategy well let me let's back up for a second what's the challenge with food what are the things that trigger you when you're off the glp1 when do you go off let's say you know for lack of a better term go off the rails with with diet uh i would say it's usually either eating out or it would be uh like just it's like two weeks ago was uh having all the Halloween candy around.

1:25:10Luckily, I'm also in a spot where I also do all the grocery shopping. So I can, I really have a good control over what's in my house and, you know, what I like to keep around. My diet is mostly whole foods, mostly all homemade stuff, but maybe one or two meals a week. You know, we're, you know, we're dead tired on a Friday and my wife wants Thai food. And at this point, my wife wants, my wife gets, she wants Thai food, we're getting Thai food. When, uh, uh, you mind if I bring up a little bit more on the email that you put up there? Yeah, sure. It said that you also have a less desire to drink.

1:25:43Was that, was that where you were getting some calories before was like where you would. Oh yeah. Yeah. Especially in my, in my, all throughout my twenties, you know, you know, I live in a, a nice town with, uh, a lot of great bars around. And that was, it was like my, our social life was, you know, a lot of going out, you know, drinking, having some pizza at the end of the night, you know, the standard stuff. and uh and you know i got to my 30s and i was like this is this is enough this is too much and you know that that that thought of like man you know i just don't need a beer i'm perfectly fine with you know maybe a diet ginger ale or something like that and or a big jug of water at the at the end of the night but you know the the thought of you know having a lot of alcohol was just this is not in my purview anymore and it's even more so not now that i'm a dad because i want to i don't want to end up in a situation if there's an emergency or something that i'm you know inebriated like i gotta be ready and i can't i can't be in a state so good motivation dude what's so and i asked you the triggers like is it stress is it boredom is it like uh yeah i I would say it's, it's boredom.

1:26:56And, you know, I've kind of explored this internally too. You know, I've been a big guy my entire life and I don't know if it's a, I don't really know if it's like the psychological thing that I grew up with, but like, Hey, you're a big guy, you got to eat. And it's, you know what I mean? And if that is just, you know, it's, you know, you know, grandma giving you another, another plate at Thanksgiving, you know what i mean it's like oh it's like i have no desire to eat anymore but someone like i feel almost feel bad if i don't eat the food you know what i mean it's such a it's such a weird thing that i've i've i've i've reconciled that that's been a problem of mine and i've been really really good with or you know when i can just like just put the food away like it's like i'm i'm no longer hungry it's like it's even even being on a glp1 it's like oh and now i know what hungry feels like.

1:27:53I was just going to say, dude, there's a couple of things here. One, you got to replace old behaviors with new ones around boredom. And this is a practice because your default might be when I'm bored, I eat. So when you're bored, find something that you can practice. And that can be like, this is when I read, this is when I stretch. I don't know. This is when I pray. This is when I play with my kid, whatever, find a behavior that you always go to when you're bored and it's going to, at first it's going to be a conscious effort because it's not going to feel automatic, but over time it'll become your new behavior.

1:28:29So that's one. Yeah. The second thing is, uh, you, you want to get comfortable with the feeling of not being full. So what I hear is, and correct me if I'm wrong, is that for so long, uh, you wait until probably because of the environment you win. And I get this cause I'm Italian. This is how we eat. Yeah. is, uh, is, uh, like unless I'm stuffed, then I got to eat more. And so you got to get you. So try to get comfortable with the feeling of not being stuffed. So hunger, hunger to you might actually be not feeling stuffed and might not actually be hunger. It's just, I feel like I can, I can eat more.

1:29:07And so that might be what you're making, what you think might be hunger. So you want to get comfortable with that. And then as a workout, I think this will be better for you, Connor. I think if you do a little bit every day versus trying to go to the gym twice a week, you'll find more consistency. And then on those off times, when you got time to go to the gym, go to the gym and do, you know, four major lifts. But I'd love to see you have a suspension trainer in your home. And every day you do a few exercises on, and that's what you do every day, every day you get up, maybe you do at the beginning of the day and you do two or three strength training exercise on the suspension trainer.

1:29:43And then when that day comes up where you're like, oh my God, I got two hours to myself. I'm going to go to the gym and I'm going to do like three or four compound lifts. And we don't normally do this, Connor, but can I mail you? Do you have a suspension trainer? I don't. And honestly, I live in such an old apartment. It's old Navy housing. I don't even know. Like I have horse plaster walls and stuff like that. So I don't even know where I would put one. Yeah. Yeah. You can hook it over a door, right? Don't they have? Oh, yeah. Okay. Yeah. So what you do is you close the door and there's a little stopper and it goes in the door at the top.

1:30:19Yeah. Okay. The little bean bag that goes on the other side. Yeah. Yeah. I have something similar to that with my bands. There you go. So what we'll do is, I'm saying we don't do this because don't come on people watching this. Don't expect me to mail you something. I'm going to send you a suspension trainer on us and I'm going to send you maps 15. and every day, okay, there you go. Follow every day, every day, do a little something. And then those off days that you got time, go to the gym. That's it. That's your workout. And that'll be your consistency, bro. And it'll be great for you. Especially even when you travel, you take your suspension trainer with you and any hotel room door, you hook it up and then you got your workout.

1:31:01It'll help you with work. It'll help you with a mental state. It's on every day, a little bit every day is an easier habit to build. And then if you miss a day here or there, it's not a big deal. I want to piggyback off of why Sal's going this direction. And I think it has a lot to do with probably your workload and that you have a six-month-old still. And this may not be the best time to come off the GLP-1 because in a perfect world, what I would want to hear from you is that house is getting back to its rhythm. I've got plenty. I can get to the gym three, four days a week if I wanted to. you know baby's taken care of i'm good i'm rested you know what i'm saying and and okay let's start to tail back on the glp1 let's increase calories let's really start to push the heavy weight in the gym and that'll be a nice transition out of where you're currently at um yeah but if you're not quite there yet with the sleep and with the baby being able to be taking care of more and you really being able to commit to like yeah i could easily get away for three four hours a week to the gym then it's probably like what you're doing is actually really good you're doing a good job your calories aren't bad yeah you're in a really you're actually in a really good place especially for the place you are in fatherhood right now now what i don't know i don't know what your help and support is i don't know if you have that ability to get away three four times a week and you could dedicate that and you can see that consistently with your work and everything then that but i'd want to hear that from you first before i would recommend going off the off the glp1 and increasing by the way a little bit every day connor with what you're doing you're going to progress you're still going to see progress you're going to continue to slowly progress yeah is what's going to happen yeah and and i'll just say this especially if you plan on having more kids uh okay you do okay so here's what it's going to look like here's what it's going to look like for you most of the time you're doing this kind of like a little bit of workout every day i'm going to stay active take my steps i'm going to eat healthy and then they're going to be periods of time when you can sprint and get after it and then there's gonna be long periods of time where you know, cause your family's number one.

1:32:59So I'm going to bring myself to my family, my job, but what makes you a good, a better father, better husband is if you stay fit and healthy. So every day I do a little something and then in between walk like throughout the day, go on walks, which I think you're, you're doing right. You're already doing that. Yeah. Yeah. I'll go for walks. I'll, um, take the baby out, uh, run, you know, take a, take her for a nice walk in the jogger all the way down to downtown and back. Love that. You're good, dude yeah like if you get mad if you follow massive team do the suspension version just every day and then you get those occasional days at the gym go to the gym and do you know three four lifts just compound lifts you know a squat a press a row uh maybe a core exercise and then get out of there in 45 minutes to an hour otherwise you're doing you know you're doing two suspension trainer exercises a day plus walking with your diet you're going to see yourself progress.

1:33:51Yeah. That's, that's again, it's, it's, uh, I don't mean maybe it's one of those things where I'm just like, I want to, I want to progress more, but I guess I understand that that rate is just gonna, it's not going to be at the, that, that it's going to not going to be like this or this, it's going to be much more. Well, here's the myth. The myth right now with your lifestyle is that there's a faster way to progress, but there isn't because if you try to chase the faster way you're not going to progress you'll burn out you're going to find yourself being inconsistent you'll stall you'll yeah you'll burn out yeah it'll be hard i'm giving you the way that's going to give you the best results too not just the one that you know what like the graph you just put this is actually how you're going to get results the whole time right yeah yeah yeah i appreciate that um when i don't know if you you know the red red like the the rest of the email about the GLP-1 down, reverse dying, slowly up.

1:34:48Your take is that maybe that's just not the time to do that. If you did, I agree with Adam. But look, here's the deal. If you're like, I want to try it, this is what it looks like. You start scaling down the dose and you start seeing how you feel. Replace the old behaviors with new ones. You're going to feel hungrier. What does that look like? How can I deal with that? And then if you feel like, oh i'm not ready yet you just scale back up so it'll it'll kind of look like that but i mean it might be okay i mean if i was coaching you oh we could totally we would totally test this out like if you came to me like that i'd be like all right let's let's test it out and then because we'd be i'd be talking to you on a weekly basis i would i would just keep an eye on it hear you out and then i'd be like yeah maybe not a good time right now or i'd be like yeah you're doing great keep it going so how long have you been on it uh since that was it uh november september november of last of 2024 so typically when someone's been on a glp1 consistently for a year or two and they come off uh they have a better success than if it was only like three four months five months because yeah so you're the neural networks have started to change already around how you are with food so you know if you stayed on for another six months and then started scaling it down you have a pretty good chance of being okay but again you find yourself being like i'm not ready you could just go right back up right yeah and i was on the mat i've been on the max dose for you know quite some time and so that just kind of stalled out like maybe it is time to that's what my thought was maybe it is time to just taper it down get my appetite back use that increase in appetite to you know help with recovery and increase increase volume honestly i think if you did maps 15 even what you're eating now if that's what you're eating consistently you're going to see progress.

1:36:36I think it's the consistency is the big one. How's your sleep and how's the baby sleep right now? Oh boy. Um, sometimes it's, sometimes it's like every two hours. Uh, I think last night was the first night. She's only woken up once pretty much since she came home. Um, welcome to fatherhood. Yeah. But she's a very happy, healthy babies. That's all I care about. Yeah. You're good, dude. That's all right. That's all. Yeah. Right now. I mean, again, and go back to if you and I were talking on a weekly basis, I'm encouraging you that you're doing a hell of a job right now. You're doing really good what you're doing.

1:37:11I think what Sal is saying with MAPS 15, hey, let's throw it on there. I actually would have – I wouldn't try and put high expectations on what to expect from that. Oh, we're going to build all this muscle. It's like we want to weather the storm right now because it's not going to be forever that you have a baby who's waking up three times a night every night and having to work eight, ten hours a day. You're going to get through that storm. and then when you get through that storm, it's like, all right, now we scale this GLP one down. Now we ramp up calories a little bit. Now we get after intensity in the gym and let's see your body respond.

1:37:40But trying to do it while you're also going through that, you're just going to frustrate yourself, burn out, and then get discouraged. But don't be surprised. Not the season for it. Yeah, but don't be surprised at the progress you see with the consistency of APPS 15. I think that consistency, you're going to see some good progress. Great. that guys email uh doug your address sir send back to us your your address this is the only time i've ever going to do this nobody get on here and ask well i appreciate i've reached out to jerry to contact him oh okay good all right so we'll have someone reach out to you yep we're on it all right great all right all right all right appreciate it guys take care god bless he's been a listener for a long time you think um i don't know if he's gonna see great results on the suspension trade you think so you know why because as i'm reading his email because of frequency consistency consistency yeah but he's still he's lifting two days a week in the gym he's not he's said consistency in his email sleeping oh yeah so when you read his email as i'm reading through okay he's like this is the biggest issue let me see that i have uh because that's not what i understand what i got one okay go back i see it go the other way um i saw it right there but i'm one to two gyms okay inconsistent with the demands of fatherhood but i aim for okay one to two gym So what that tells me is it's just inconsistent.

1:38:55Yeah, I interpreted it as that he's consistently doing two days a week. Because if he was doing two days of good full-body workouts, and then you go down to suspension, I don't think he's going to see more results from that. But you're right. If he's inconsistent with his lifting and it's one time. I need a bit of a strength boost from that. Totally. Yeah, but nonetheless, again, if I'm coaching him, I don't care. I don't care if we don't see progress. That's right. This is not the time. like your baby's getting up two, three times a week. You're on a GLP one. You're keeping the muscle you have.

1:39:26Exactly. You've done incredible to this point. It's like we weather the storm right now. It's not going to be like this forever. You're going to make a turn. You're going to be getting better rest. You're going to have more free time. Then we ramp it up. Then we come down with the GLP one. Then we increase calories, and then you let your body respond. That's right. Look, if you like the show, come find us on Instagram. Mind Pump Media. We'll see you then. 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.

1:40:01The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. 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