2756 : The 10 Best Breakfast Foods for Lean Muscle Gains

35:06What was the 0 to 60 of the Type R? Oh, like 4.5, 5. No, it wasn't. It wasn't below 5. No way. You might be right. Below 5 in the 90s was like fast. You might be right. You might be right. You're probably right. I think it was like 5.7. Like supercars were like 4. You're probably right. Yep. You're probably right. Yeah. See, it's like, now you have cars that do 2 point something. Oh, God. Half the time, you're already. Mid-5 second range. Mid-5s. Good guess. Yeah, good guess. Yeah, that was good. I had a VR6, that's why. Big ass shoebox kind of looking cars and trucks. Well, like 55 Chevy. Oh, yeah.

35:41But those are everything like that. You see all the 80s and 90s pickup trucks are all coming back. Oh, yeah. Real expensive to refurbish. I was going to say, if I was to pick when I was a kid, it was definitely back to the future, the Toyota. Oh, yeah. Lifted Toyota. And I'm not like, again, I'm totally American. I know somebody who's who had that sick. Yeah. That's a that was I remember when that that that movie came out. That was all the Casey lights on. What's it? What's another one you do besides the samurai swords? Ah, dirty underwear. I mean, no. Only because he answers. No. Oh, wow. So I do collect some coins.

36:23Oh, yeah. Like special coins. You know, how about your silver and gold? No, no, like some some older some older coins. but I'm not really big into that I know he's got a basement he swims he does dude boy you know it's a tough one I mean some artwork your oval team decoder ring I have a whole array of those yes boy what else I mean I collect the Japanese flutes that's another one of the things. More than one? Yeah, I have a bunch. Oh, I didn't know that. Yeah. I just thought you had one. I didn't know there was a need for more than one. Well, there isn't oftentimes. It's kind of like Justin's guitars.

37:09Depends on the length. There's different lengths of flutes. So I have - Which ones are you like? Yeah, you're a big one. He probably set himself up for those. The 1.8, Sal. The 1.8. That's the basic size, the 1.8. It's not the size that matters, Sal. Yeah. It's how you use it. It's how you use it. Oh, whoo. Why does everything have to become so dirty? Yeah. I have all kinds of things I have interest in. But yeah, I could get into watches. Yeah. But yeah, you know, it's really just a matter of, I can only have so many hobbies, right? Yeah, yeah. I love retro stuff. I think not because we're older, you know.

37:49I saw this one post where it was like a bedroom, and it's like what everybody thought an 80s bedroom looked like, and it had like neon and all. It's like what actual 80s bedroom looked like. and it was like wood paneling, brown carpet. I'm like, yeah, that's exactly. Ugly. It was ugly. It was not what they show in the movie. The carpets, the popcorn walls, the booze. Isn't it crazy to look back when you, and you can't help but think, don't you, I always like, I look at stuff where we're at now and I'm like, are we going in 20 years going to be like, this is so ugly? Yeah. Like that's the part I have a hard time.

38:19I mean, you just went, you were looking at some properties and you walked in and it's like, oh God, this thing needs to be. So dated. So dated, right? How did they get into the brown and the baby poo color palette? It was just like - That was a thing. Yeah. Who came up with that? Do you think it was because back then it was easy? Those color palettes were easy to - Maybe it's like hiding dirt or something? No, I think it was a contrast to the 60s. Because in the 60s, you had popular colors. Really vibrant colors were popular. See if you can figure it out. In the 70s, it got kind of bland. that would be my guess uh because that's a big difference but you're right like orange orange and brown and like like vomit green it was like avocado green right yeah it was avocado i just remember my parents like um the the tile and the in you know everywhere yeah in the bathroom and then in the kitchen it was like this weird ugly yellow like like diarrhea so i mean don't you don't i mean you're doing your place right now too like don't you like as you're going through like think like as you're doing like you know is this going to be in 30 years we're going to look back and I try to stick with stuff that's been classically nice design for a really long time.

39:28Good stone work. Really good stone work this time. You're right. Or good. I feel like the cabin. Look at the cabin. Look at the cabin. I feel like the cabin will look good. There's something about that kind of cabin vibe. It could be 100 years old and it still looks really good. I look at styles like that that have lasted over time. And the craftsmen. What do you find in, Doug? Mid-century modern. and stuff like that's lasted. So you pay attention to that. Well, according to this, it's a desire for personal expression, natural comfort, and breaking from tradition, blending earthy tones such as avocado green, burnt orange, with bold patterns, natural materials, wood paneling, raton, stone, and innovative layouts like sunken living rooms and open plants.

40:12Sunken living rooms. Influenced by counterculture, pop culture, and a focus on individuality and coziness. Discovery Bay, we say that? with a sunken fire pit. That was like a thing. That was a thing for a long time. The party houses do that. You know, there's something about it, if it was done well, that is kind of appealing. I mean, think about before televisions were on every wall and everybody had one in their pocket. Like, I could totally see when you have friends over, you would have pour a glass of wine and you would sit in a little sunken-in living room around a nice fire in the window.

40:43Like, I could see that totally. Yeah, people live different. So now it's like you need open concepts because most people, like, they want to be a part of whatever's going on in the living room while they're in the kitchen, you know, but before they'd sectioned everything off. Like, that was the way it was forever. Yeah. All right. I want to tell you guys about just what an absolute blessing it's been that I get to train my daughter and my niece regularly now. That's cool. This is a hack that I think I'd like to share to parents of teenagers. if they get into exercise and if you're experienced with, with working out to train them.

41:22And here's why it's so hard. And I, you, I do talk to a lot of parents of teenagers. They'll communicate this. It's very difficult that your teenager kind of open up and just sit down and talk with you. It's just kind of hard. Like, you know, how was school? Fine. You know, what's going on? Nothing. You know, it's like, you know, and they want their space and I totally get it. But when I'm, and I remember this as a trainer, when you train people, everybody opens up it's something about movement something about exercise that does it and so now it's it's like two or three days a week i'll take them to the garage and train them and about 20 i've timed it it's like 15 to 20 minutes and then they they totally warm up and start talking and they start talking crap to me because they're you know because i'm dad so they start making fun of me we start joking we have good conversations and it's all connecting it's so valuable it's so funny plus they get good training because i literally started that last week did you yeah with the boys we do twice a week and i'm trying really hard to be consistent with that like every week to do it from here on out but i was hesitant to do it forever because i because of my perspective of like when i was growing up i didn't want people to to interject and kind of like force me to do anything i wanted to come you know go for things that i wanted to do but it's like i'm finding out that they want that from me they want the coaching they want the direction they want the instruction and I was like, I'm not giving it to them.

42:42And so I was like, you know, realizing that as I was teaching them everything down there and they were like responding and they're like getting into it. So, but yeah, you're right. They definitely open up a lot more. Did you have, okay, I'm so curious of that dynamic because I have a lot of similar philosophy with Max of like, I kind of do stuff introduced around, but I really patiently wait. Yeah. Like patiently wait to see him engage or him ask questions. And then I'm like right there. Okay, I'll teach you. I can't wait to do stuff like that. And so I'm curious that, that was that, did you finally realize that?

43:17And then you started engaging more or did they actually ask, did they come up and be like, dad, what do I do here? I saw momentum there. So Ethan already, cause he was getting introduced to it at school and like they're doing a weight training class. He was starting to kind of get the bug. and I was realizing like just I was asking him questions and kind of just watched him naturally doing a workout on his own. I just gave him a little bit of advice and then he really responded to it. He's like, oh, that was great, dad. Like, let's do that again kind of thing. And then I was like, oh, I've been like I haven't been there like managing that at all.

43:55But I think, yeah, because the whole time I've been like really reserved because it's like I want it to stick. and I'm realizing that like I was I had no choice like they've had choices like this whole time yeah and it's like it's it's a weird thing where now they want like direction yeah tell me where to go dad like tell me which thing and so it's different than my mentality growing up completely yeah so no I think good and right though I mean I think that's the way to go it's like no I waited too and they started asking me questions yeah but here's what it here's the the value of it you have You start to open up conversation just naturally because it's a workout.

44:33It's not like I'm forcing anything. You just start warming up. They start to feel the exercise. Next thing you know, we start talking. So it's a great connection. It also opens the door for influence, and here's how. As I'm training these girls, and I knew the questions would start. Wait, how fast? How long does it take to build muscle? Am I getting stronger? So I'm making notes of how much weight they're lifting and pointing it out. That way, the next time we work out, oh, my God, you added 20 pounds to your trap bar deadlift. Remember last time we did it. Now I've got influence. Because now they're like, he knows what he's talking about.

45:05This is working. Everything he said is coming true. Everything he said was going to happen. That's right. So now a month into it, because I'm only about a month and a half into it. Now a month into it, they want my input because I've already proven I know what I'm talking about. It's because it works. And now that bleeds into other influence. Of course. Because now I see that they're asking me questions about other things just because now they know, dad i mean it's talking about it's so great this is not the best uh analogy or comparison but it reminds me a lot of like when you when you teach sales like a great salesperson is get somebody ask the ask for it yeah not you don't sell it to them you don't tell them you should do this or why it's so good selling is not telling it's not and if you do a really good job of asking the right questions being patient showing value like they should ask and until then i'm not selling i'm not And I feel like that's how I've always positioned everything that I want my son to do.

46:00But it's like, you know, it's slightly introduce it. It'll be around him. He'll see his father doing it. And it's like, just wait, wait. And then when he asks the questions, then I can insert and go, okay, I'll do that. I mean, I just, I've found everything that I've done like that with him. Because there's a part of me who's like, oh, he should be ready for this. Or he should be wanting this. Or I want him to read this thing or be into this thing. And it's like, every time I'm like that, it's just, there's pushback or he doesn't want to. And it's like every time I'm just like, you know what? It'll happen.

46:27It'll organically happen. And then when it organically happens, it's like it's on. Because then when they're interested and then you're there to answer or help, it's such a different experience. It's been that way for me for several things. It's been so much fun. Speaking of working out, there's some studies that came out that showed how much, I'll pull it up, how much you need to exercise to keep the muscle that you've already built. And this was for, I'll pull up the study. so this was an article that was published in Sports Illustrated Everyday Athlete Platform so this was a study, it was a 2021 research review is it new Sal?

46:59it's a research review we've seen and talked about the 1 7th so this was for young adults who are already into it, these are advanced people so these are people who built muscle built strength, they're fit how much strength training, so not like the average person but people who actually work out really hard how much do they need to maintain what they've built one day a week one day a week and they tested them for 32 weeks yeah it's crazy one day a week of a hard workout so they said it has to be hard well of course it was one heavy set per exercise by the way it wasn't three or five sets it was one set per exercise once a week so So you do one set per body part and a whole workout, make it hard once a week, and you'll keep what you've built.

47:50And the studies show up to 32 weeks is how long they stretch these out. That's crazy. Yeah. That's crazy. So some people have, you know. It should be encouraging for people. It's super encouraging. It's super encouraging. I mean, I'm so glad we're doing this episode right now because this is a conversation I just had at the golf course. I'm like, we're in balls, and my buddy's asking all these questions. And the protein was, I was like literally telling him like two things. and I was like, don't worry about all the other stuff yet. Just be consistent with that. I said, even the way he was training, like he was doing a lot of body weight stuff in his garage and I'm like, I'm not even going to critique that yet because you doing that paired with you actually making an attempt to hitting your protein, then I'll go in and I'll start to modify your training and give you a little bit better exercise.

48:35Yeah, but just start there, right? And then I was like, and then after that, then if I do a good enough job of teaching you that just that and you listen to me, you'll see good enough results that you'll get excited about it. And then maybe you'll actually want a gym membership and you actually get a barbell or invest. And then I'll really show you the gains come on. And then I'm going to blow your mind when I tell you how little you have to do to keep that. Because he's like, well, I don't want to be some jacked bodybuilder. I'm just like, you know what I'm saying? I know. I go, bro. That doesn't happen on action.

49:00Yeah, I say, you know how hard that is to do that? Everybody wants to. It's like you telling somebody to read a book. Well, I don't want to be Stephen Hawking. Yeah, yeah, yeah. Just come on. Calm down, dude. I said, but I had to reframe and go, I actually want you to make that your goal. And you just stopped me on the way. Okay. So when you get to the point where you're just like, this is it. You know what I'm saying? Too much, bro. Yeah. Too much. Then I'll tell you how little you have to do just to maintain that. And it's amazing. I was like, if you can unlock that protein thing that I'm telling you about, and then we'll get into some good exercises.

49:33And then you're going to get to that body that is nowhere near a bodybuilder's body. And you're going to be like, I'm good. I'll show you how easy it is. Speaking of changing your body and aesthetics. I looked up something on red light. So red light therapy is so fascinating. It does so many different things. Do you guys know that there are studies on red light therapy and body contouring? Do you know what body contouring is? Like, like, like, like targeted shaping of the body. Shaping of it. How is that possible? Reduction of inflammation. And they think maybe enhanced fat loss, speculation, but probably reduction inflammation to the tune of inches.

50:06So like shiny red light on your waist will shrink your waist a little bit. through red light therapy. That smells like marketing stuff, bro. No. No, no, no. The studies show there's a reduction. There's a slight reduction in size. Which is that now? Well, if it's localized to the inflammation areas. I mean, that has a logical sense. That's what they're thinking it is. Logical sense. They're thinking it reduces the swelling that we all naturally have in our body, and it shrinks things up. So if that's the case - So you can literally shine it on an area. So if that is the case, and we know what's coming right, because they've already done the ones on the face, right?

50:38Yeah, they're going to be wraps. There's going to be a belt. that people put on. Well, the problem with that, though, is really good red lights are... Oh, yeah. It'll be expensive. These are the offshoot, gimmicky... What's that called? SkyMall? People are all buying the SkyMall version of Juke. Come on. Stop buying that. You have to read because there's nothing to read. Hey, that's still a thing, right? Is it? I took a flight not that long ago and there was a SkyMall. Who buys things on a SkyMall magazine? Obviously, a lot of people. It can't be, dude. When's the last time you saw one, though?

51:15See who owns SkyMall. Yeah, does SkyMall even make cool? It was not that long ago I saw SkyMall. It reminds me of a sharper image. Remember a sharper image? Yeah, they still exist. They have some cool stuff, actually. Yeah, that one's a little bit cooler. SkyMall is definitely the... Yeah, like, come on, dude. Who buys something? Hey, you know what? It was the Timu before Timu. Yeah. Timu is the thing. It's the only thing to look at when you forgot any magazine or something. And your Wi-Fi is not working? You got to read SkyMall. Yeah. I remember buying something before everybody knew what Timu was.

51:45I remember buying something from it because I was searching something. And then one of the hustles I have on there is they don't tell you size. And so you order this thing that you think is minutes to be – that comes in. Oh, my God. And you wonder why you only paid it all. What does it say there? Yeah, it's owned by a New Jersey-based company. However, I don't think they're really in planes much anymore. So it's mainly online. catalog now so so acquisition marketing bought the brand for 1.9 million in 2015 it was worth nothing one yeah oh after sky mall filed for bankruptcy i bet you after amazon it just put it it just destroyed it who's shopping in the plane okay we were just who was i just flying with and they and they made this this comment it wasn't one of you guys i was flying with somebody somewhere just recently and we're walking through the airport and there's like a like a louis vuitton store in there.

52:36And I'm like, oh, there's Louis Vuitton store in there. They're like, who the hell would buy a Louis Vuitton? I'm like, well, listen, I've been in a lot of layovers for like four hours, stuck at the airport. You go eat and drink so much, and then I'm sure... Isn't it that they don't charge taxes or something? Maybe. Well, yeah, there's duty tax-free stuff. How does that work? Is it considered like you're not in the same country? How does that work? Yeah, I don't know how that works exactly. The price is going to be outrageously higher though, right? I think. Yeah. Honestly, I don't know. It's like gambling in the airport.

53:04I don't know. What are you doing? I will say I'm a little disappointed SkyMall is no longer in planes. Why? Because I enjoyed flipping through the magazine. There's nothing in planes now. They used to all have magazines, their own magazines. Listen, before phones, that's how you got people like that. You know what I'm saying? And your impulse, you've got to wait four hours. You know what? Advertising now disappeared as well. That used to be very effective. And I know this because when I manage gyms, if I put an ad here, I always got better conversion. It was fecal matter all over. It was. let's be honest it was the ads on in front of urinals or on the on the wall oh you don't think those still do good i don't see them anymore a bar like bars or like clubs and bars they still they have digital ones now oh yeah yeah above like but back in the day those did really well if you look at the data on those they did really well i think they i not i don't think they're not bad and i think there's still a lot of places that like bars where you got a lot of like a club right a club that's getting like thousands of people coming through yeah you put up you know That was a job for some people is selling those.

54:03I know. I don't know if they do that now. I'm telling you, in the gyms that I managed, that was the first place I put flyers was right on top of them. Well, you remember the – who's the guy? Who's the big buff? Grosso. Yes. It was a personal trainer. Oh, that's his name. I remember him. Joe Grosso. Joe Grosso. He had them all. Just pictured like this with his traps. He had all the urinals. He had all the big arms. He had the urinals a lot. He was the urinal trainer. He was the name of his personal training business. Yeah, see if you can remember. Joe Grosso, but it was like Iron Gym or – No, it was like a personal training.

54:31We all saw that. Yes. I definitely seen him. It was Joe's gym or - Elite training? No. No, it's not it. No. No. Is he the local guy? Yeah, he was a local guy. Yeah, Santa Clara. There was a real estate agent in the Santa Cruz area that would put his face on the urinal cakes. Oh, that's great. Oh, gosh, dude. I was like, what are you doing, bro? That might be him, but he might have changed since then. It was named something else before. If you pull the ad up, I mean, look up urinal fitness ads in San Jose. I bet he'll pop up like that. Wow. Oh, look, he's got like a, what is that? It's evolved and changed.

55:02That looks sick. Bro, that's a throwback. Yeah. Oh, speaking of gems, did you guys, Jeremy? Oh, that, bro, look at, he's, look how old he is. That was him. Oh, yeah, dude. He looked so different in those pictures. It was him. Yep. And he looked, he looked jacked in him. You got to find, it's old. He's huge. This is all where he's rebranded now. Advertisement. Yeah. So, speaking of gems, have you guys caught up with Jeremy Buendia at all? I saw your thing. I saw your thing. so he's like super he became super Christian he opened up a gym in Roseville that's like a Christian themed gym no I didn't know that Johnny was telling me about this and he's like all in that direction Johnny's like dude it's a sick gym and he's totally pivoted and moved in that direction yeah I'm going to try and reach out to him because I'd love to go up to his gym I'd like to hear your read on that absolutely yeah I'd like to hear your read on that he was never a really good dude no at all no not back then not back then yeah well i mean i yeah i also i've questioned the motives too so i don't know always yeah so that's why i'd be interested but his gym i think looks pretty sick so i'm gonna take a look at it yeah i'd expect that from those guys yeah yeah you know who would know is reach out to your boy phil yeah yeah phil i think phil talks doesn't have a ferrari leather suit stupid through those machines that was a job i do eventually want to talk about that we don't know we don't have time to get into that right now today but i do want to get into all that conversation because I think our audience, so they know what's been going on and everything like that, I think it's important for us to go through all that and explain what has happened over the last year.

56:37So we're cliffhangering it right now? Yeah, I'm going to cliffhanger it right now because a lot of stuff is still going on, but at the end of the day, the reason why it's taking as long as it is for everybody that's been interested in the peptide and that whole breakup and whatever, I can't disclose everything that went on over there, but it was a shit show and very difficult for us to move on and we did and we're we're taking it very seriously the next relationship because it's about our people it's not about money you should see the amount of companies and stuff that have been offering and coming after us they're everywhere so it's i've had over 13 calls now uh on this and it seems like there's a million of them that every one of them swear they're amazing they're the best they'll take care of our people stuff and so the vetting process and making sure that we don't have to do this again, like is why it's taking the time.

57:24So I apologize for the people that feel like they've been left hanging, but I also don't want to make a rash decision either. So that's all. Well, I'll get more into it as we get closer to that. Paleo Valley makes literally the most delicious protein powder I've ever had in my entire life. It's their bone broth protein, high in collagen. Their chocolate tastes like chocolate donuts. They have salted caramel, super easy to digest. Go check it out. Get a discount. Go to paleovalley.com forward slash mindpump. That link will get you 15 % off. Back to the show. Our first caller is Zach from Indiana.

58:00What's up, Zach? How you doing, Zach? Zach. Hey, how are you guys? This is surreal. Oh, my gosh. Yeah, good, man. How can we help you? What's up, man? Yeah, I was just going to read this because it's a little bit easier. I'm like crazy nervous right now. This is insane. Yeah, no worries. That's okay with you guys. Yeah, go for it. Justin's nervous too. I sweat a lot. Yeah, I'm shaking and sweating a little bit. Firstly, thank you guys so much for all you do. I have been watching since before COVID started and truly appreciate the example you guys set as husbands, fathers, and just being good men and leaders.

58:34You have been a huge blessing in my journey in fitness and health. And the main reason I was able to stop doing it incorrectly and actually start to heal my body. Nice. So my question is, how can I overcome constant muscle fatigue, mainly in my legs? It seems regardless of decent sleep, good nutrition and stretching and water that I feel a lot of weakness and fatigue throughout the week and sometimes even up until my next leg day or chest day or whatever it may be. 6 '1", 315 pounds, a father of two with one on the way. I work in a warehouse about 40 to 50 hours a week And do a four day upper lower split With the fifth day on Friday Doing arms and abs I hit 12 ,000 steps a day And do stair master and incline walk As my cardio on my lower days And I'm currently training to build as much strength And muscle as I can Because next summer I'll be starting Fire Academy We might need to reduce the volume a little bit With that amount of activity Walking, a split Let's go back though want to talk about what you mean by feeling weak because there's there's a there's an over-trained feeling and then there's a feeling like uh your muscles just aren't firing the way you want uh or you're constantly sore like yeah define what you mean by that okay so it's not typically so much of the soreness um it's just like a weakness kind of like almost like tired legs i guess you could the best way i would describe it okay first first place i would look and it says here you went on TRT did that make a difference yeah so I've been on about six months and got my levels up to about 600 they were for the last five years or so below 300 so that's definitely uh helped quite a bit with recovery and stuff along with like creatine and things but I think I still have a while before I start seeing some like real real benefits from it but okay it's definitely made a difference they could also bump you more than that it's still pretty low the first place I would look with because if you're explaining a weakness that feels kind of like uncharacteristic like you know your body right so if you're like it just feels like i'm just my muscles just don't feel like themselves uh that can point to a nutrient deficiency um do you take uh like minerals vitamins do you take anything like that well i take a beef liver supplement every day um i don't usually take a multivitamin i use that as my multivitamin and just try to stick the whole foods and i do take l-theanine um but aside from that not really okay i mean so are you are you looking at the, I mean, how big of a guy we are, the amount of calories we're eating, the amount of activity that we're doing, a four-day split.

1:01:08I just think we're doing a lot right now. It says here you eat 15 to 18 calories a day. No, so I used, that was what I typically would do to lose weight when I lost my first hundred. I got down to 205 and it was from seven days a week in the gym and eating about 1500. hundred now i eat about two thousand to two uh twenty two hundred but i still kind of battle with uh if i'm eating too much and not losing weight or like start gaining weight or anything kind of like is a i feel like i need to start starving myself without testing you because we could do a nutrient there's i i'm pretty i feel pretty uh confident that you're nutrient you have a nutrient deficiency you're not eating enough calories yes yes so and here's here's what i mean especially now he's on testosterone exactly so your symptoms or how you're explaining them sounds like a nutrient deficiency, which would feel like my muscles just aren't firing and they're fatiguing way earlier than they normally would.

1:02:00The fact that you're eating so little and you ate so little in the past also points to a nutrient deficiency because that's where you get your nutrients. And I'll be honest, a big guy like you, even if I had a nutritionist construct the perfect plan diet, I don't think you could get adequate micronutrients with 2 ,000 calories for a guy your size. No, definitely not. So I would start supplementing with a quality multivitamin. So a really good multivitamin. I would also add additional minerals and vitamin D. So D3, zinc, magnesium. I would add those to your multivitamin. And then I would bump your calories.

1:02:38Legion has all those, right? Legion has a good product of all those. So if you don't work with Legion, Legion's got all those. By the way, you'll know if this is correct within a week. like you'll just so yeah bump your calories up to like 26 2700 to start with energy up at least 26 2700 calories at least start taking the multivitamin with additional minerals and d and within a week you should notice a difference if that is indeed the case i'd also move them to something more like maps anabolic too in the process yeah so i would run a maps anabolic bump my calories a little bit take all your vitamins and supplements and i think you're going to feel a lot better you also could talk to your doctor too about maybe bumping the testosterone a little bit 650 is not bad but it's not in the upper limits of of normal right so you could still go you can easily go up to 900 to 11 and be in that healthy range i think going up a little bit in that um in i don't know if you're managing your dose or they are but if they allow you to go up a little bit in that and then bumping calories honestly start with the calories and nutrients first though because that you'll see if that's the case immediate you'll notice it within maybe even within days eating that much seems terrifying no bro listen let me give let me tell you right now a 100 a woman that weighed 145 pounds with this much activity 2 000 calories is too low too low for her yeah yeah oh wow oh yeah yeah yeah you just you just your body's just it's running on fumes dude yeah no we need to get you just preserving yeah yeah no we need to get you up to like 3 ,500, bro.

1:04:05Yeah. Yeah, yeah. You need, right. But that ain't going to happen overnight. Like you got to, we got to work our way up there. But let me tell you, one of the best parts about being on TRT and eating in a calorie surplus and lifting weights. You'll build muscle. You're just going to build muscle, dude. Those calories will get partitioned over to building muscle. You have a loud muscle building signal 24-7 when you're on synthetic testosterone. How many grams of protein and fat are you getting on that, on what you're eating now? I couldn't tell you. The only thing I've had a bad relationship with tracking, so the only thing I track is my protein and calories.

1:04:38I eat about 200 to 225 grams of protein a day. And are you going for lean protein? I do ground beef. I do do two scoops of whey protein. Yeah. Bro, your nutrients are too low. I mean, I'm pretty sure. Like I said, you'll know within a week. And the supplements I mentioned are super cheap. Eat additional food. I mean, I would bump you up even higher, but I'm starting you off slow so you don't freak out. And I think, like I said, within days, you're just going to feel like a different person. If what I'm saying is indeed right. Your output when you're training is going to totally change as well.

1:05:13So all of that is in the positive. if you just kind of stick with that mentality. If you told me what you were eating with your strength training, cardio, and activity, and you said, guess how I feel, I would guess what you're telling me. I'd say you probably feel weak and tired. Yeah. That makes sense. Are you still doing football on the weekends too? That actually just ended. Okay, good. I do softball now. Yeah. A 50-hour work week. Football is on the side. Two kids. Work in a warehouse. I might even go MAPS 15. I might even go all the way down to that, bro. Yeah. Can we get you on MAPS 15? Will you follow that?

1:05:54As much as I'd hate to, I have been listening to you guys forever, and I trust every word that you guys say. So, absolutely. I do about 10 to 15 sets per body part right now. Per workout? No, like per week, per muscle group. That's all right. You know what? Let's go MAPS 15. Do what we said with the calories, the supplements. let's have you back on in 60 days I think within two weeks you'll already see and feel a difference though just so you know like a new human you should feel a lot better that would be nice I want to get actually strong for my size I feel so weak for being you'll get strong what's going to be difficult for you to wrap your brain around is that we're going to make you eat more you're going to do less and you're going to get stronger and feel better eventually we can ramp up volume and stuff like that but we got to get the calories up get you fed get those nutrients in you and then you'll start to see a difference hang in there I appreciate you guys, thank you so much thanks bro should be an easy fix just so people know by the way competitive bodybuilders who take enough steroids to kill a horse feel weak when they're pre-contest because their calories are low and they're doing so much activity they feel weak it's natural he's not eating enough He's eating low calories for a woman that's way lower than that.

1:07:13I never went lower than 2 ,300 calories. Yeah. Ever. And how strong did you feel? Yeah, the last two weeks you feel like a walking dead man. But that's the last two weeks before stage is 2 ,300 calories. You're doing all the activity and none of the calories. Yeah. So he should feel a difference, really. If he does everything he said, you should feel it right away. Our next caller is Tyron from Australia. What's up, Tyron? How you doing, man? It's Abnett. Hey guys, how's it going? Doing good, man. Doing good? Yeah. How can we help you? Look, I just want to thank you guys real quick for having me here.

1:07:49I want to also give a quick shout out to my mate Aaron from Wales for putting me on to you guys, to be honest. Been absolutely obsessed with yourself since I started earlier this year. So, yeah, in terms of my question, I guess I'm feeling a little lost in terms of where I'm at with my journey. About three and a half years into it now, I started around, yeah, early 20s. And I was about 128 kilos. I was, yeah, quite overweight at the time for five foot seven. So I was mostly doing it for medical reasons as I had like mass omega or sick-up. So I experienced like a lot of seizures and stuff like that, even just going upstairs.

1:08:41So it's, you know, shedding a lot of that down to about 88 now. I hover anywhere from 88 to about 86 kg. I feel a lot better, but yeah, symptoms reduced like absolutely a metric done. So that's been the biggest thing for me. But, yeah, I think I'm at that point where I'm like, aesthetically, I think I would like to continue to cut. But I also am having issues with my relationship with food in general, like after tracking for so long. It's been a lot of yo-yo dieting, obviously. um there's the discipline time uh sorry uh seems to wear thin a fair bit over time um especially over like a couple years like trying to reduce reduce reduce like there's points where i like got down to like 1200 calories which is mental given uh me and my activity level as i tend to train about like probably five to four times a week on average um and my daily steps has always been anywhere from like 10 to 20k a day so um yeah no i definitely shouldn't be that long calories um yeah i'm just i guess the premise of the question is how do you find your next step or your next goal fitness really yeah good question and by the way great job dude yeah yeah 100 pounds on your own there that's incredible that's phenomenal okay so here's how you know where you should go next it's a combination of what you want to do and what you think you should do now sometimes those are different and so when they're different you try to find a way to want to do what you need to do so I think the right answer for you is to take your focus away from your appearance and move it towards more of a performance goal.

1:10:50But I did hear you say you want, you know, you want to continue to work on aesthetics. So the way I'm going to sell it to you is I'm going to ask you a question. Would you like to continue on this fitness journey in a way that doesn't feel stressful, that feels comfortable, relaxed, and fun? I mean, yeah. Then that's going to be the performance one. So if we get you to focus on performance, it's going to be a little scary at first because you're not focused on the mirror or aesthetics, but it's going to feel very freeing to somebody like you who's gone through this whole process of cutting and trying to lose weight.

1:11:27And I think focusing on things like strength, mobility, it's going to be a whole new chapter for you and you're really going to enjoy it. Have you followed any MAPS programs yet? No, not previously. I've had a look at a couple of them, like your powerlifting foundations. Oh, that's a great one for a while. I think powerlifting would be great. Powerlifting would be a great program for you. That would be a great program for you right now. Dialed in, just focus. Just like Sal said, just focus on getting stronger. And then where are your calories currently at right now? Right now, I'm not tracking at all.

1:11:59So I finally just forgot about scale. I've forgotten about tracking anything I'm just trying to eat, just enjoy and train at the moment. and it's been both terrifying but also freeing. Yeah. Good. So, yeah, and my lifts have finally gone back up. Like squats is getting back to 200. Bench, I'm trying to get back to 130. And deadlift I've only just reintroduced. So I'm hoping to get that above 180. Wait, your 200-kilogram squat? Wow, that's a 400 and what is it, 20-pound squat? That's pretty good. Yeah, you're strong, dude. Yeah, yeah. Let's do powerlifts. Yeah, power lift is the move. Keep feeding the body.

1:12:41Speak to whole natural foods. If you track or pay attention, just protein. Just hit your protein goals. Feed the body. Yeah, that's the main thing. Hit those protein goals. Get strong. Follow that. After that program. Watch what happens aesthetically as well. Yeah, yeah. Down the road. Just going all the way through that program training to get strong. Watch what happens to your physique. And you're already strong considering your calories are low and all that. So this will be great. Yeah. Well, if I were to estimate it roughly right now, Like I'm probably eating anywhere from like 26 to 800, sometimes maybe 3000.

1:13:14Oh, you're good. Yeah. You're a good place. Oh yeah. Let's go powerlift. Yeah. Let's do it. Yeah. You're good. Let's hit some PRs. Yeah. You're a good place. Stay fed though. Okay. Don't, don't let you're hungry. You're hungry feed. Yeah. I've been trying to do like more running in general. Like I recently watched a physical, a physical Asia and I was like completely immersed. and the athleticism of these people. Their performance is just unreal. So I've kind of shifted my training style in that way. I added more plyometrics and just way more cardiovascular training. Oh, do you like that? I've actually been enjoying it a fair bit recently.

1:13:55Let's go in power lift though right now. Yeah, but here's the thing though. What excites you more, power lift or more of that athletic training? Because that's the direction you should go is the one that excites you more. yeah i mean it's like a it's like a fork on the road like both paths like excite me i think the powerlifting i'm terrified of hurting my joints more um but i also love the idea of being stronger and then with the athletic part i mean it's just it sounds so nice to just not be so out of breath when i want to go for a run or something like that um like i live in tatsy so i often go on I see.

1:14:33I say the flip. I still like power lift first and then going into that. It'll lay a better foundation for him. Yeah. I mean, that's ideal, but yeah. He's still good. So you're torn. You're okay with either direction? Oh, either way. I'll be doing it the rest of my life, so it doesn't really matter. All right. Power lift. After that, go to performance. You're good. Yeah. Okay. Let's do it, dude. Get strong. Feed the body. Hit that protein intake. You're going to be good. We'll get back on your movement and, yeah, get you up to speed. Yeah, okay. Yep. Doug, we'll send that over to you. Oh, thank you so much.

1:15:09I appreciate it. Of course. Of course. You got it, man. Yeah, yeah. Thanks. Go back to bed. Yeah, I appreciate the support over there, man. No, no worries. You guys take care, and I appreciate your time. You too. Thank you, dude. Right on. Great kid. Yeah, he's a good place. Yeah, we're strong. Yeah, he'll be all right. I know. Sometimes it sounds like he said pounds, and sometimes it sounds like he said kilos. Yeah, he kind of – Was it 200? 200 kilos. 200 kilos, yeah. I believe so, yeah, bro. No, 420 in his deadlift. Well, it makes sense because I thought, that's kind of a light squat for a light bench press.

1:15:40But it's the opposite. No, he's strong. He's hella strong. Yeah, he's pushing good weight. 420 pounds. Yeah, yeah. That's really good. Yeah, yeah. And a body weight of 193. Yeah. Yeah. And he could have gone, just for the audience, he could have gone either way. And I know Sal was leaning the other way because he's into it. But if he's just as open to both, I think it's a better pathway to build. I don't think there's a right answer, honestly. I mean, I can make the case for either, but the fact that, here's the important thing, they're performance-oriented. You know what I mean? It's not aesthetic.

1:16:10He's been so focused on the scale and aesthetic. They're both going to be valued. Yeah, but my brain goes, the guy who admits that he's kind of yo-yo dieted and lost 80 to 100 pounds on his own, like doing a circuit type of athletic plyometric. It's more simplistic, too, because I think, yeah, like performance a bit more comprehensive with the movements and like a lot of things going on you know we're just going to dial it in and then kind of move that's that's the thing with somebody who's yo-yo dieted is that power lift could either do it could it could also move in a direction where you just start eating like crazy whereas performance has a bit of a checks and balances because you start to lose athleticism when you get too heavy so i could see either one is a good direction but but he said something that made me realize like this is this he's on the right path he said i'm gonna do this for the rest of my life yeah yeah so it's like he's gonna do one and then the other which is great so he's good yeah our next caller is andrew from north carolina what's up man how you doing andrew what's going on hey guys good to good to talk to you how are you doing today thanks for coming on how can we help you hey um so i've been listening for a couple years now um i've been struggling with my weight for a while uh in 2022 at my heaviest i weighed 519 pounds.

1:17:25I was able to lose down to right around 400 in a little over a year. Then with some personal things, fell off the wagon, gained most of it back. So back in April of this year, I weighed 516, went and saw a doctor, had some blood work done, found out I had vitamin D deficiency. And then recently, after listening to you guys, I've had some blood work done to check my testosterone levels, which are abysmal. My total testosterone number was like 119 and my free testosterone was, I think, 2.2. So I talked to my PA about that and he kind of wanted me to wait another month before I jumped on to any kind of treatment.

1:18:14Then I saw him a month later and I had lost 15 pounds since then. So I weighed myself this morning. I'm down to 468 right now. So I've lost almost 50 pounds since April. Now, my question is, you know, I hear you guys talking about reverse dieting a lot. And my calories for the last couple months, I've been eating about 2 ,200 calories a day and trying to hit like 200 grams of protein. But I really struggle to hit 200 grams of protein. On a good day, I'm eating like 180, and I'm not getting very many carbs, a decent amount of fats in. But I guess what I'm asking is, I don't know where I should be at with my calories, and I really don't know what my protein target should be and how to hit it consistently.

1:19:05That's, I guess, my first question. Are you consistent, Andrew, with your lifts? Are you lifting consistently? Yeah, four or five days a week. I've been using the map split program. I know it's a lot of volume, a lot of time in the gym, but I feel like I need to be in the gym most days to stay consistent and not kind of fall into old habits. I'm not able to do all the exercises, a lot of the unilateral stuff. Like I couldn't do a Bulgarian split squat if my life depended on me right now. And I don't know how to scale that down to be able to build up to that other than to just do, really, I do like the first four days of split and then rest.

1:19:48Usually take a rest day on Wednesday, lift Monday, Tuesday, and then Thursday, Friday. What would you say your average steps are? I started out shooting for 7 ,000 a day. I'm probably at about 9 ,000 on average. Yeah. That's great, dude. Thank you. Are you on a GLP-1? I am not. My doctor prescribed Phentermine, which is, I guess it's not a GLP-1, but I don't know exactly what it is. Yeah, really strong streaming. How is that? That's killing your appetite, I'm assuming. Yeah. You know, I've never really, my problem was always eating late at night. I never really had problems with like snacking throughout the day.

1:20:26But now a lot of times I don't even really feel hungry at lunch. I kind of have to force myself to eat lunch. That's why we're having a hard time hitting the 200 grams of protein. When you're when you're overeating, when you're in those those places where you're starting to, you know, eat a lot or put the weight back on what what foods are you reaching for? What does that look like? Oh, it's DoorDash. It's just garbage from fast food restaurants from DoorDash. So that's one of the things I did was just delete delivery services off my phone. What's the difference between your appetite then and your appetite now?

1:21:01My appetite is definitely less now. But I think the focus on protein, which is something that I've gotten from listening to you guys, has really helped me control even the amount of calories I'm taking in on an average meal. For breakfast this morning, I ate like 600 calories. That was eggs, bacon, and cottage cheese. And that's my breakfast most mornings. Yeah, yeah, yeah. Okay. I like that. And you're sticking to whole natural foods? Doing my best to, yeah. I'd say in the last month I've had pizza once and that's like the one meal that I've been off on. And that was over Thanksgiving when my parents were here.

1:21:42Good for you, dude. You're doing great, man. You are doing good. So here's the key. We need to eat more though. Yeah, here's the key. Yeah. Okay. I'd want you to eat four meals a day with about 50 grams of protein in each meal. Okay. That's it. And eat the protein first. And if you're still hungry, eat everything else after. Stick to whole natural foods. Make that a mission. I have to eat at least the 50 grams of protein per meal. I have to. And make that happen. I want to change your workout. Yes. Okay, good. I don't like split for you. It's just way too much. You can still go to the gym that many days.

1:22:19We're just going to have you walk on the extra time. I'm going to give you MAPS 15. That's your strength training. And the rest of the time that you're in the gym, you just get on the treadmill and do a slow walk. Yep. That's it. Okay. So stay there for the full hour like you normally do. But now it's like you do your two good lifts. Lift strong. So try and move weight, right? And then get over the treadmill and just walk. That's it. Just walk. That's it. Okay. Rest of the time. And then just do that. And if you're consistent with that, everything will come into place. In fact, I think your appetite will go up a little bit for the protein with that kind of a training program.

1:22:52Because you're probably going to get stronger. But we'll see what happens. but if you're hungry and you want pizza you want door dash but you're like man i haven't eaten my protein eat the protein now i'm i'm i'm not a doctor or in the position to tell you that you should get on trt but i guarantee if you see a hormone specialist they would have put you on trt already because it's only going to accelerate your results it'll make a big difference it'll make a huge difference because you you lift those weights you hit that protein you're going to build muscle and that's going to speed your metabolism.

1:23:22Here's the other thing. You're taking vitamin D now? Yeah, I'm taking 5 ,000 whatever the amount. I take that every day. When did you start that? Back in April. Your testosterone probably is going to go up just from that too. The vitamin D test was in April and then the testosterone blood work was in October. You should probably get on TRT. It's going to make a huge difference. It's hard to build muscle on that low of testosterone. So it's not, and I, I, your general practitioner is thinking this just gets down some of that weight. And that part of the reason why your testosterone is low is because you have all this extra weight.

1:24:00It'll help with everything. It'll help with everything. It'll get you into that position where you're building muscle, your metabolism kicks up. Like, yeah. Are you on any other medications? No, just the fentramine and it's like, that's a 30 milligram dose. It's okay. When I first talked to him, the goal was to get me, was to do that for like three months and then switch to one of the GLP-1s, and we just never have. And his attitude has kind of been like, you're losing weight, so don't switch it up while something's working. Request the switch. GLP-1's way safer than it. It really helped with the food noise.

1:24:39Hopefully he gives him one that he can modulate the dose, right? because don't do the Ozempic or Manjaro one where they're in the preloaded pens. You want one that your doctor can give you a lower dose. Because it'll destroy your appetite. What we don't want to do, which at least 80 % of the people that get on GLPO ones, is it crushes their appetite. And then, yeah, they eat way less food and they lose more weight fast, but they lose muscle just as fast. And you already are telling me you're having a hard time hitting 200 grams of protein. That is going to make you 10 times harder. Here's another option.

1:25:11Another option is to get off the Phentermine, hit the protein targets, which you should be able to do off the Phentermine, hold off on adding anything else, and maybe work with a coach. Yeah, see how it goes. And have a coach work with you through this process. I mean, I'd prefer no GLP-1 and what's the Phentermine, whatever the fuck it's called, and just TRT. Because TRT is going and increasing his calories, hitting his grams of protein, putting him on a better program, is going to build muscle. Don't you feel an anabolic? I would want you with a coach though, going through all that for sure.

1:25:42Are you open to working with a coach? Absolutely. I just, I haven't found one that I'm comfortable with here. When I first moved down here three years ago, I was going to a big corporate gym and I worked with one of their trainers for like a month, but he had me doing. No, no, no. We got good stuff. We'll set you with one of our guys. I'm going to have someone call you. Our team will take care of you. Yeah, they'll take care. And I think if you see that now uncomfortable, because if you go off the fence for me and your appetite is going to go up, but now you're with a coach who's going to coach you through this whole process and individualize the workout and do the whole thing.

1:26:13And then, and then I feel very confident. Yeah. Yeah. Awesome. Yeah. We're going to have one of the coaches call you, Andrew. Perfect. Thank you so much. They'll take care of all this with you, brother. You got it, dude. Yep. You're on your way. I'll be seeing you, but I'll be seeing you by the way. I pop in those calls. Yeah. Yeah. We'll see you. Awesome. I look forward to it. Thank you guys so much. I appreciate you. I didn't even know they prescribed that still. I didn't either. Is that like Fin Fin? I believe it is. Phentermine's Fin Fin, right? Is that what Fin Fin is? I think so. I've never heard that.

1:26:42Double check, Doug, on that. I think it is. It's a stimulant-based appetite suppressant. Legal meth? I don't know if it's a methamphetamine. It's in the family, though, isn't it? That's a good question. I think it's in the family. Doug, look it up. It's just we're not totally wrong here. I mean, I don't know. Before we freak everybody out. I don't know. But, I mean, you get them off all that and put them on TRT. I mean, it's so funny. How funny is this to me? doctor hesitant to put you on trt you're at 119 put you on fucking fin fin or glp1 right yeah but i could tell you i could tell you why though it's a combination of fenfluramine and fentermine okay so it is and it's stimulant right uh yeah what's what family is it from though is it like methamphetamine or is it like uh let's see if it's a see if it's a methamphetamine i bet it is so i mean explain that to me why why because he's so he's so big i know he's going oh if we lose weight.

1:27:30All they think about is, yeah, shit. No, no, no. What? Because what you worry about with going up in testosterone, this is a tradition. It's a GP. It's obviously a GP. Going up in testosterone, you're worried about blood lipids getting altered. He's already heavy. You don't want to increase potential inflammation, water retention, because that could increase his risk of other issues. So you're dealing with a special population with somebody who's 500 pounds. And so they're like, with testosterone, what are the risks of testosterone? Yeah, but this also shows you how narrow of a scope the doctor is because you're right if this is just an obese person who we're trying to lose weight and he's not strength training.

1:28:07But he's doing all this other stuff. But if he's telling me I'm lifting weights three to four times a week, I'm like right away. If he's with one of our coaches? He's a different guy. Yeah, because I wouldn't if that's why I asked the first thing I said, hey, how consistent are your workouts? Oh, I work out four times a week lifting weights in a split. It's like, okay, that guy gets his testosterone levels up right away. And even if he accidentally has some pizza every once in a while. And not to mention going from 100 total to 500 total. It's just huge. It improves your health. Huge. It improves your health.

1:28:32That's why it's crazy to me. What does it say there, Doug? Yeah, it's not a methamphetamine. It's an amphetamine. Amphetamine. Oh, it's an amphetamine. It's still an amphetamine. But they're not the same. No, no, no. They take the meth out so it doesn't sound so bad. It gets you hyped. They're chemically related. It gets you hyped. It gets you hyped. Yeah, I'm surprised they still prescribe that. Yeah, yeah. But it is the FinFin. That's what it is? Yeah. Half of it is FinFin. Yeah, that's the only way I've ever heard. And then sprinkle something else on there. Our next caller is Corinne from New Jersey.

1:29:01Hi, Corinne. Hello. Hi, how are you? Good. How are you doing? Good. I'm very excited. This is actually my second time in about a year talking to you guys. Welcome back. Yeah, welcome back. Thanks. I'll keep it really simple and I'll get into it. I'm 36 years old and I just want to thank you guys for everything you do because you have absolutely inspired me. Fitness has always been in my life. I was a gymnast for probably 15 years. I got, and then after I graduated high school, I got into CrossFit and boxing and strength training and all of it. So I have a pretty well-rounded fitness in me. To go along with my question, basically, I've always been training like my friends and my family when we go to the gym.

1:29:49I've written them workout plans. And my husband and I, with the support of my husband, I should say, we decided to finish our basement. We have a walkout basement, so it's a separate access from our house. And I wanted to start training people there. My plan is to file for like an LLC to make sure I'm protected and things like that. I've already looked into it. That's obviously on the horizon. I don't have any fancy certifications or anything like that. But it's really just my experience, my knowledge, my research that I've done, obviously a whole lot of research listening to you guys and obviously beyond that.

1:30:31So with that being said, my question would be, you know, just any advice and tips that you may have as I navigate this. I'm still working full time. I'm a teacher. So obviously my end game in the years to come would, you know, have this be my job. have you taken our course yet i have not um this is all really come to light within the past few months i i'm aware of your course obviously i listen to your episodes very frequently i just didn't really know what that entailed um but obviously i think that would help me it's geared to towards somebody like you so it's less on the like national certification education it is recognized nationally it is recognized nationally and it'll give you be used for, but it's more towards helping someone like you build your business.

1:31:17Yeah. It's about building your business and how to coach people. Yes. So how to be an effective coach and also how to build your business, both of those, which I think are basically what we put in there was let's, let's say you came to work for me in a gym and you're a new trainer. It's all the stuff that I would teach you. Okay. All the important stuff. And then you're, then you're dumped in the environment of what over a thousand trainers that have gone through that certification that are in similar situations. Some obviously further ahead than you, some just getting started also, so that now you're in a community with all of us where we're mentoring and bringing them along.

1:31:50Now, if I could give you a little advice now, you're a teacher. What grade do you teach? I teach fifth grade. Okay, fifth grade. So you know this as a teacher. What makes you effective is less of what you know and more of how you build your relationship with your students. Wouldn't you agree? Yeah, no, definitely. Absolutely. That's like the key part. It's the same when you train clients. It's exactly the same. It's how good of a relationship, what kind of a relationship can you build with clients? Do they trust you? Do they come to you when they mess up? That's real important. Are you able to influence them effectively?

1:32:24And are you able to meet them where they're at? Because this is the big challenge with new trainers. As a new trainer, you're going to want to give them all the answers. Like, I want to lose 30 pounds. Okay, do all this stuff. You got to meet them right where they're at and allow them to help guide the pace. Now, you're going to push a little bit, but you really help them. They guide the pace because if you push too hard, you'll push them in the wrong direction. Just out of curiosity, where right now will you get your leads to do that? That'll be the most difficult part for starting in a home.

1:32:58Outside your family and all that. I actually do have personal training experience. My cousin owns his own like fitness. It's like a wellness and fitness gym. And I did train for his company years ago and with teaching full time. And then I got pregnant. So it just wasn't the right time for me. I loved it. I enjoyed it a lot and it was successful. But now I feel like that my daughter is six years old. I have more time. We have our own house and it's just a little bit easier now. I'm not saying it's easy, but I just, I feel like it's a better time for us. I made an Instagram to start promoting locally and that seemed to help.

1:33:37I already have five people that I am training for free. It's friends and family. It's basically just to get my foot in the door and to see what people want and how they're responding to what I can offer at the moment. And it's working again, it's friends and family. So that's great. Yeah. And I feel like they're the ones who are going to give me the most honest advice, which I need. I guess what I'm just most hesitant or nervous about is, you know, and my biggest thing to ask you guys is marketing and trying not to burn myself out because this is a passion and I don't want it to become a burnout.

1:34:11Yeah. I think one, uh, the way you're starting is the way we recommend is we tell you like, we're, we talk a lot about getting the first hundred reps, get a hundred, a hundred people through you through training with you. I don't care if it's free. I don't care if it's family. So you're already on the right path of like, just get bodies in front of you so you can get that great feedback while you're doing that the course we get into also that like building a social platform and actually getting getting building community that's a lot of what we talk about so that's that's going to be the direction that you're going to go and it's a slow process it takes time you know but you'll get good at it over over time and then i don't know how uh how far out you are from like a city and and other business and so with that but then starting to also we and we talk about this in the course you know collaborating with local you know nutrition shops and nail salons and hair salons and okay yeah doing things where again same type of attitude get in there for free build relationships offer like some of the service to be known and be helping those people and then leverage those relationships to potentially get leads for paying we teach you all that in the course but you know i was gonna go i was gonna go exactly there adam because uh one one mistake a lot of trainers make now is they think the primary primary way they're going to gain clients locally is through social media it's hard to do that way no no no if if you go outside of your house into your community and you you know if i was with you within a week i would get you six clients just just from around where you're at very right and i'm not like a huge social media person i actually don't have it for myself so i would rather go out and promote myself that way i i am trying to be better with social media but I do struggle with it because I don't have it myself.

1:35:49So that was another question is what is another, and you answered it for me, another way to kind of network. I'll give you an easy one, Corinne. Go to some local businesses, like small businesses, and train the owner for free. Oh, okay. Introduce yourself. Hey, I just opened a gym. It's in my basement. I was a competitive gymnast for 12 years. I love working out. I'm starting. I'd like to train. Let me just train you for free. let me just i just i'm looking to train people and i'll take you through some workouts i specialize in this do you currently work out and just start training these owners for free they'll become referral factories for you yeah okay yeah no that's that's great advice um what i know this might be in the course as well but what do you recommend as like a client load for right now while i am still teaching full-time while you're teaching full-time yeah it's really yeah that depends on you that really depends on you because you got kids too okay yeah okay that makes sense i mean find that limit you know i'm saying keep going until you find that limit you'll know better than anybody else like about okay yeah that makes sense yeah because i've seen it i've seen as low as 12 to as high as 35 depending on the the trainer and how crazy they are how much they're balancing just keep this in mind corinne when you're training people you're on so 20 sessions a week is not like 20 hours a week at another job you're on in front of people so just keep that in mind when you're training no okay thank you that's really helpful so for the course um obviously i've heard you guys talk about it but how do you go about signing up for it is it obviously right on your website sending it to you doug will send it to you we could also have somebody call you if you have questions we'll give you a call yeah we'll have ann call you then you can whatever questions you have she'll share she'll go over it with you okay yeah because obviously my goal here is to transition into doing it full-time and hopefully leave my teaching job, but that's for years to come.

1:37:35Like I understand it's going to take a lot of work and networking, but that's the ultimate goal. And I have the whole summer to really promote that because I don't work in the summer. Oh, perfect. You're going to love Ann because Ann is an ex-teacher. So that's what she did before she was a trainer. So you'll love talking to her. She'll be great for you. Yeah. And that's like the part I love about it is writing up the workouts because obviously I have the experience of typing those things up and being organized. It's just taking that next step. Oh yeah. Yeah. You're going to love it. Yeah. You're going to Love it.

1:38:02Awesome. She'll help you. And we'll send over. Yeah, look in your email box when you get off the phone here. Okay, awesome. Thank you. I really appreciate it. I'm very motivated. All right. Awesome. Can't wait to see you in the course. Thank you. I appreciate it, guys. Nice seeing you again. You got it. That's exactly where I was going to go. Because she's like, I'm doing social media, but she's training people in person. A lot of trainers, like, you'll get more clients faster if you don't go on social media and you go outside. Well, I think it's all local. Well, I had a great talk with our trainers yesterday about that.

1:38:32And getting five or 10 people in person listening to me for a half hour, hour, giving value is more valuable than me getting a thousand eyeballs on social media in front of me. And so even though both have their value and have their advantages, those people who I meet, it's so much easier for me to then go, oh, and by the way, I have this free Facebook group where people just like you, I'm helping them with diet recommendations and exercise and it's free so it's really easy to after you've met me for a half hour hour talking to you giving you value to convince you then to join my free community and you just keep repeating rants just keep doing that you do do that 20 times and you gain five to ten people each time and now you've got yourself a little community and soon you'll have a little business out of that look if you like the show come find us on instagram we'll see you it's at mind pump Thank you for listening to Mind Pump.

1:39:24If 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.

1:40:04The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love By leaving us a 5 star rating and review on iTunes And by introducing Mind Pump to your friends and family We thank you for your support And until next time, this is Mind Pump