2784: How Do I Pick the Right Exercises for My Body?

30:42So here's what's interesting about that. That's a bold move. We're having this conversation. We're talking about kids. He has a 20-year-old and a 24-year-old. And he teaches continuation school over here. And he's telling me all about this. And we're talking about kids and generations and all this stuff. We're getting an attack and all this stuff. And we're talking about driver's license. And he was just like, yeah, I'm always telling these kids, but they still be going out and driving. They're just not driving. They're driving illegally. We're on our last day of our drive. I was telling this to Doug and sharing the story.

31:16You weren't in here. And so we're on the last leg of our drive, the last hour stretch. And we pull over every hour or so. We're pulled over. We're this fork in a road. And it's these great old windy country roads where we're at. And we pull off to the side, pull our little fold-out chairs, have our little espressos, and we're kind of sitting there BSing and talking. and here comes around the corner this older white Corolla or something. It's moving pretty fast. And the kid driving is looking over at our cars, and he drifts to the right. His tires come off into the dirt, and he overcorrects, and he's doing like 70 miles.

32:02He's lucky the car didn't flip and roll. Oh, no. It spins completely out, crashes, goes flying. Oh, what? Right in front of you? Oh, right in front of us. Like we're just like Lily. Nobody's on the mill. We're on the mill. They were okay. We went running over there to go see because it was really bad. Destroy the car. Car's destroyed. Not drivable. And go over there. Spoke broken English. One of the guys I was with speak Spanish. So I was able to communicate with him. And kid is 17 years old. Doesn't have his license with his girlfriend who was 18 years old. Oh, my God. Yeah. And they live like eight miles up the road.

32:39and they called they were like hysterically crying and scared totally fine, they were not hurt luckily, because it would have been it could have been really, really bad and he called his older brother on the phone and my buddy was translating he was just like, oh yeah, he's like yelling at him like, what are you doing, you don't even have your license blah blah blah, they call the cops get out of there, yeah, yeah but I thought that was so crazy, he just got done telling me how these kids that's crazy to me, if you're old enough to have a license but you don't get one and then you go drive anyway that i so i just i didn't that you guys have always told me that right like the kids don't do because i i did a little joy riding when i was a kid but i was like 14 yeah me too which isn't any better right my point is i didn't have my license and when i got my license like when i was on your birthday yeah that was a good thing so yeah i thought that was really because i thought oh it must be uber and that's everyone's getting around that way yeah well i mean my oldest he's he i guess there's some deal with like bus uh fare where they could just show that their student id card and they go for free and so like they just do the bus like everywhere and it's annoying because it's like then we have to go pick them up if they miss a bus schedule and all this stuff so we get into it we're like dude just focus on getting your license you know like that's like when you can actually venture out a little further No, we didn't.

34:00He'll get a fight just real quick. Yeah, I didn't. And he had to figure it out. And like, and so, but this is like a couple times he's done that. And then it's late and it's dark. And it's like, you know, and you're, I mean, I'm less worried about it. Courtney's like very worried about him. He'll figure it out. I can't wrap my brain around this. Yeah. Like, I thought it was an Uber thing. It's because, dude, it's not that. It's because when we were kids, there was nothing to do. Oh, yeah, it was such a sense of freedom. There was nothing to do. What are you going to do? It's the same. I would never want to hang out in my room.

34:32There was nothing to do at home. Now they don't, you can't peel them out of their room. They got all kinds of stuff they could do at home. And they could talk to their friends anytime they want. When we were kids. It's a different culture, dude. You were home, you were born. Now, do you think that as a society and culture, do you think we can shift that? Like, do you think that part of that is because what you guys are experiencing with your teenagers is a generation of we didn't really police the iPhone tech video game stuff. And maybe now like the young, like your two little ones, you'll probably be a lot more different on that.

35:04For sure. And so will they be more likely? What do you think? Yeah, I think they will because, but honestly, I don't even think this conversation. You think they will. You don't think they will. No, it's too good. Like it's too entertaining. It captivates these kids. Like, you're fighting an unslayable dragon. You know, that's my sense. Like, it's so bad. And, like, it's forced. Every time it's forced. It doesn't matter, like, how much you regulate it. They're going to find their way. I know. Because all their friends are going to be in that same circle. That's because you guys are at that age, though, right now, don't you think?

35:41So I told you guys that I was, again, with my son's best friend's parents. That's where we took to Park City the week before. and his dad and I were sitting in the sauna and we're having like a long time. And he's got a 16-year-old and he didn't regulate the phone things. Did I tell you guys this? What he offered her? He offered her$5 ,000 to remove TikTok off of her phone and she goes, oh, no, no thanks, dad. Like, I thought, whoa. I just took it off my phone. That's crazy. Yeah, we just take it off. So now he, but he, this is Max's best friend, is their parents are the same, no iPad, no phone, none of that stuff.

36:26So you're thinking for the young, now it'll be easier because - So that's my point is to Justin's argument of why he doesn't think so. It's like, well, don't you think that's because no parents were, back when you guys were raising your kids, nobody was doing that. Nobody was saying no iPad, no phone, no thing. Well, there's two things. Or very few, I shouldn't say no, but it's an over-generalization. I'm a little less optimistic with it because it's so pervasive. That's a little, that's not a fraction of a percentage of somebody you'll find. Like you can find somebody cool that raises their kid like that.

36:58That's what I was going to say. Like we should all be Amish. Like that's, you're either Amish or you're going to be in like the system. That's what I was going to say. There's two things. One, you start early. The longer you wait, the better. Once you give it to them and it's an uphill battle. to you have to find other parents who agree with the same thing so that they have kids that your kids yeah but don't you guys think that's because we're we're in that transition still yeah like i think five years from now the even the parents right now like so i i because i have friends that like aren't okay on that on that side they're just there but they're they're already getting the the consequences of that not and and becoming more aware and i mean this is kind of human this is us right we we kind of have to bang streams yeah we had to kind of bang our head against the wall and see some really bad outcomes for a long time to go like it'd be like smoking you know like but it's just i i don't know i guess i just i get depressed because it's i've done all the things yeah but you're still in it though justin you're still in the thick of it and you're you're you're you're on the front end of the generation that said unfettered access who cares and so you're trying to pull and then you're also fighting this uphill battle of i'm i have teenagers who are already at the natural age of wanting to rebel anyways that have all their friends that are being like why is my dad the only one to tell me like that's i my heart goes out to you guys i could imagine trying to fight that war because i got no allies right where i feel like at least and maybe i'm in my bubble because i've got a friend like his best friend is already like that yeah but i'm hoping that i'll have more allies and so it won't be just i like i'm i hope for that 100 % like I do I just I don't know if that's you know gonna happen what seems to be I don't know if it'll keep going this direction but uh social media is starting to get regulated so that kids can't use it this is happening a lot of countries happening here too yeah uh my daughter's school they just this year they just said uh you have to put your phone in a Faraday bag when you get here so then you can't pull it out the teacher there's there's a new there's a new thing that's getting passed in California the guy that I was with the teacher and he says they're going to this thing where uh you you scan the phones when you come to school and it turns them into dead phones except for emergency calls only so they cannot surf on the internet they can't do anything and so he says that they're they're trying to get that passed and and and get it going in the in the district yep you know back to the car conversation though uh we're not that far away from people just you're not need a license anyway that's not that far you guys where it's going to be self-driving it's not going to make a difference.

39:29What are we, 10 years away from that maybe? Yeah, it does feel like that transition where it's going to be a totally new landscape. I just feel like with availability like that, you're just going to hop in a car. In 10 years, okay, fine, maybe 20, but I think it'll happen in 10. Why are you going to have a driver's license? Why are you going to have a car? You're going to have an app. The car's going to pick you up, take you where you want, drop you off. I don't know. I don't know if it'll be. It's coming. It's a trip. Self-driving cars are, I mean, self-driving taxis are everywhere. The tech is just exploding.

39:59You throw AI on top of it. Why would you need a license or a car to begin with? Your argument is that it's going to be like horses. Only rich people have horses. People will still have horses. You go drive your car on your property. When you want to go somewhere, you can't even drive it anywhere because they'll probably be banned at some point. What was the transition of having horse and buggies on the road with automobiles? That's a good question. When did they ban horses? Yeah, yeah. They used to have unions or lobbying for people that picked up poop. Scott brought that up. Oh, Scott. That's right.

40:42How long did that train? Because there had to have been a time when we had automobiles and we had horse and buggies. And it wasn't all across. Of course. It was like cities first. It wasn't like the first car came out and it was like, all right, no more horse and buggies. There had to have been like a transition that happened over Horses were not banned. Okay, so look at this. Horses were not banned from all roads at once, but rather phased out as primary transportation. 40 years. 1910 and 1950. Oh, okay. So 40 years before they can do that. Well, I mean, you know, by the time you got to like 1945, you're in a big city.

41:101930 in a big city. You're not going to see horses. Yeah, I think that's why it was more of the country towns and stuff. But it's going to happen faster than that. Yeah, they're starting in cities, and I think the next move is then definitely like interstate highway. And then they'll regulate that and then they'll kind of work from there. Look at what that says. The 1910s and 1920s, so that's 10 years, 10, 15 years. So cars surpassed horses in cities. So over that period of time, cars suddenly surpassed horses. Whereas before that, it was horses. I think it's going to happen even faster. Look, it says peak transition was from 1910, 1920.

41:45Yeah. So just 10 years. Yep. I mean, you make a fair argument. It should move faster. It's going to happen. That's why my five-year-old, is this going to be a conversation with him about getting his license? I don't think so. I mean, if he wants his license, it might be a cool thing. Did you see that? Did I share that thing with what Elon's trying to do with Tesla where you like... Yeah. What is it? You own it, but when it's parked, other people can... Yes. That's fascinating to me. I know. You can make money off of... Yeah. That's really an interesting model to me and makes total sense. Yep. where it's like you're at work for eight hours if you don't really care about these cars anyways.

42:23It's not like these are. I don't think people realize. We talk about AI and all that stuff, but I don't think people realize just how transformative it will be when cars go from us driving them to just self-driving cars are the norm. That will transform society and cities and homes so radically. Yeah. We have no idea. The cars transformed the landscape radically. Because of cars, you had suburban sprawls. You had freeways and highways, and it changed towns. When you have self-driving cars, think about how much space is devoted to parking, how much time is wasted in traffic, how when you're driving, you can't do anything but drive.

43:03You're going to get in a car, and you're going to be able to start work right out the gates because you're in a car with Wi-Fi, and it's taking you somewhere. You don't need to worry about parking. Houses with garages, garages are all going to be turned into something else. Parking garages, gone. It may just be big stations for fleets of cars that just kind of operate in and out. You'll get on your app. Or not even that. It's like as soon as it drops you off, the car goes to work. That's right. It drops me off. I'm here for eight hours. It's off taking other people for the next eight hours, then picks me back up.

43:37That is fascinating to me. And then you don't need big parking spots. You don't need all these places where cars need to all be stopped for hours at a time because it doesn't make sense to have a car not being worked. And cars are all driver-centric, right? You got your driver here. They're going to be different. You're going to walk in, and it's not going to be driver-centric. It's going to be, I don't know, whatever car you want. No, even a small car, you could have leg room and workspace behind the driver's seat because there's no driver in there. You got a long drive. You might order a car with a bed.

44:06You know what I'm saying? It's taking a nap in there the whole time. I'll love that. That's my dream, dude, if I can do that. That is, that can be, I don't know how long until I can pull. I don't know how long I could go fall in a... I mean, airplanes are pretty much ran by. I mean, let's be honest. I mean, the pilots are there for safety reasons, but it's basically all automated. Wait, tell me about this. Why did you drive so far? I'm tripping right now. It's not really far, actually. Where'd you go? I never went further south than Paso Robles or Bakersfield, but they were all on these crazy roads.

44:39Oh. Yeah, so I have a couple crews of guys that I hang out with. Oh, I see. Okay. And this is our annual trip. Got it. And these guys, this group of guys, Katrina came for the first day. Our old mechanic motorcycle guys, they're like, I'm the super young guy of the group. They're 60. They've been wrenching on cars and motorcycles their whole life. And a couple of them are like hardcore, like long journey motorcycle guys. They call them iron butts. oh and so there's actually i i learned this i actually learned this this weekend that's a thing that's there's a club called iron butts and you have to drive a thousand miles without without basically stop i mean you stop to get gas and refuel and stuff like that but you go a thousand miles look up iron butts it's a it's a club something else gonna come yeah i know we're always making doug search right so it's how we trick doug into searching all this stuff Two different things, bro.

45:36Just kidding, Doug. So these guys. Saddle rash. They've been doing this for, you know, they've been friends for 35 years and riding motorcycles all over the country. And they've got it down to like a science, bro. They check from the satellites and they know if the roads are painted yellow and white, that means they're maintained. Oh. So you want, because you don't want just windy roads. You want smooth roads too, so you can really drive them. There it is. Oh, cool. So you were taking what, the essential? Yes. I mean, we only stopped. Because you're not eating. Yeah. So I'm like low. I mean, obviously, anywhere I stopped at a diner, I was getting a steak or something like that.

46:13But me eating only two or three times a day means I'm going to have a really hard time, especially eating out every single day. So you're taking like five of them at a time? No, I take seven. At a time? Yeah, seven. Was it like every other hour? Every three hours. Every three hours. So about when I would eat. So I remember him telling me, and correct me if I'm wrong, like there's benefits to doing it with the meal. Also. Yes. Yes. Yeah. So like sometimes I take it. No, I like the study that he showed where they had people who were, they signed up to be bedridden and they gave them high doses of essential amino acids.

46:49No muscle loss. Yeah. That's crazy. I know that this is a small sample size because I was only gone for, you know, three, four days. but I also had two, three days of work here before that that I didn't get a chance to strength train. And I mean, we all know our bodies. Like, as much as you give me credit for I build muscle fast, I quickly start to atrophy. If I don't hit protein intake and I don't lift, I can - You grow and shrink fast. Yeah, I feel myself like - And I tell you that I feel like I can see, I hold on. I hold on the muscle better when I stay consistent with that. He sold me, dude.

47:28he sold me he sold me too and i and i just what i've trained myself to do i've got them all i've got them in almost every car i've got them in my bathroom my room and i just i when there's days when i know i'm having a hard time i just make the conscious effort to get them a couple times in the day and i i feel like i've made a difference so i know and it's one of those things that uh i wasn't convinced until we we had one of the few times you change our mind in the last few years. Yeah. I take the essentials now regularly. I notice a difference from taking them. So, I don't know. Anyway, I got a bone to pick with Justin because...

48:02Oh. Wee. Just every time we do a poll... Oh, God. Oh, my God. That has to do anything with the fans. It doesn't matter. Picking a host. It doesn't matter what it is. Unless it's picking a host. Unless it's a negative. Like, who's the biggest? Who's the most annoying? But if it's something positive, Justin wins every time. Every time. Every time. Every time. Every time. Yes, it is. Yes, it is. It is, bro. Most likable, best looking, according to the best fashion now, too. Dude, the best style. That was the question. If you guys want fashion advice, you know, I'm here for you. Yeah, whatever, dude.

48:37Every time, bro. The whole team all asked me as I come. They wanted to see my response to that. Of course, I got last. Yeah. Because you guys have so much propaganda about that. Propaganda. Just selling everybody how bad my style is. No. Yeah, Justin, first place. All you got to do is start off being the fat guy. And then work your way up. Isn't that something? Somehow he's just more likable now. I oversold him. I oversold him as the fat guy. And everyone was like, man, he's actually really attractive and fit. He's not as fat as you feel. Yeah, he's attractive. He's fit. I was like. Dude, yeah, because I'm like Mountain Cholo.

49:14There's nothing going on over here other than what I normally wear. So I was like, I'll take it. I don't know. I'm looking at your socks right now. What are your socks? Dude, I wore these just for you guys. Is that your wife? That's my wife. Oh, my God, dude. You have your wife on your socks? I knew we were going to talk about fashion, so I was like, yeah, she bought them as a joke for me for Christmas. And I was just like, what is this? I'm wearing them all the time now. Irony. Oh, my God. I love them. She's low-key, like, I don't want no girls talking to you. Put my face on your feet. Oh, I probably shouldn't hang out with you.

49:49She's watching me right now. Dude, that's funny. It's funny, dude. I would totally do that. I thought it was funny, dude. So I was like, all right. That's awesome. That was great. I would totally do that. I got something funny for you guys. What would you do if I came in with socks and had your wife on them? Now I'd be a little concerned. Actually, that would be a funny way to mess with one of us. I would be angry. Is it like, give one of each other's words? Don't say anything. It's just all casual. I have my socks. I'd be like, guys, I just got these for Christmas. Is that Jessica on your socks?

50:14Why don't you have Jessica on your socks, bro? Oh, my God. I wish you would have said something. That would have been like a great. You know what I saw that was so funny? I almost did it. I almost did it, but I'm going to stay on the podcast so none of us can do it to each other. I don't know how it came up on my algorithm. I got an ad for fake. They're like pretend trips or pretend things that you can send to someone and make them get embarrassed. So there's one. It looks this big, and it says, your gay cruise is coming up. And it's like this big thing. I was going to send it to Doug here.

50:48Like, get ready for your big game. Anytime you talk, I will never forget. Doug, you have mail. Do you remember the trend? This was in early 2000. Your giant dildo arrived. Do you remember this trend? This was going on in 2001 to 2004-ish, somewhere in that range, where people would send you emails, and it was a virus, and you opened it, and you couldn't close it down. I'll never forget this. I live with my grandmother. It's like, hey, I'm looking at porn. I just got my laptop all set up, and I opened up this email, and it started, I'm looking at gay porn. I'm yelling at it. At your grandma's house?

51:27And it's all kinds of gay porn going on on my street. Wow. And you can't delete out. You can't cancel it. You couldn't get out of it until you unplugged the thing. You get gay bombed. And my grandmother walks in. She actually walked in. Oh, yeah, yeah. It was loud. It was like I had the volume all the way up. Dude, that's nothing, dude. This is a terrible joke. I was on a plane with some buddies, and they sent him an email that when you open it, it does a countdown. Yeah, like a bomb. So you're on the plane? Yes, dude. And it says something in Arabic or something out loud. Oh, my God. And it goes, and it makes a sound like it's, yeah, dude.

52:06Oh, bro. I was like, that's not cool, man. Oh, my God. You don't yell out, dude. You're going to get arrested for that. Oh, boy. Oh boy, oh boy, oh boy. So my son, I don't know. You got to remember, because I know you're definitely at this age right now. We're like the new language, the new everything all the time. And so I know you're in the thick of this. So every time we get something new. And I'm always trying to figure out, where did this come from? And I think it's in one of the Lego movies, some of the slang they use or whatever. But it's hilarious when my son uses it correctly. And I hear it last night.

52:40I get home from my trip. and I'm laying in there and Katrina's like, Max, go get your underwear. Go put your underwear on. Bro. He says bro. Yeah. He says bro. Bro, come on. I'm like, oh my God. Where did you get that? And Katrina's like, go call your mother bro. And he goes away. She's like, where did you get that? It's in my head. I just know it. Yeah, I just know it or it's in my head. All those kids say that, yeah. Ever since I've done that a couple times, I had to check him. Oh, my God. To Courtney. Bro. I can't help it. He's using it correctly, so I'm dying. She is, too. She's trying to correct him, but at the same time laughing.

53:23Dude, so you guys know before we came in, I sent you guys a text. I'm like, guys, I'm getting too heavy, right? I can tell you one of the reasons why I'm getting too heavy right now. I'm not putting shade because they're delicious. They're gluten-free or whatever. Milk shakes. It's the Butcher Box Nuggets. Bro, I'll eat. Wait, what? I'll eat 15. How many are you eating? No problem. No problem. I'll throw 15 down at night. After dinner, we're sitting around, and I'll put 15 in there because I want the family to have some. Dude, my kids eat mine too quick, and we buy bags and bags of them. Gone.

53:54Gone. I get three or four bags at a time. I'll eat 20 of those things, dude. The last week and a half, maybe. I'll eat 20 of those. You'll smash 20? Yeah, I'll eat 20 of those things. Do you ketchup them? Or do you? Like barbecue sauce. Oh, you're a good one. Yeah, a little barbecue sauce. I'll eat them straight, though, but a little barbecue sauce on it's perfect. But I mean, it's a good. So 20 is over 1 ,000 calories, but over, so every four. Every three is 10 grams. That's right. Every three is 10 grams. So yeah, so it's 21 will go all the way up too. Oh, wow. So you're going hard, dude. They're like a big challenge right now.

54:24They're so good. No, I'll crush every night after dinner. You know, we're watching TV or hanging out. And I'll be like, I think I want some. Because they're easy on my gut. They don't hurt my stomach. Yeah. That's what I love about them. They're delicious. I think I told you, I remember we had been working with them for a while. and I remember, I think I brought them up first, I think because we've been giving them acts for a long time. And I had actually never had them. And then I finally had them, and I'm like, oh, my God, these are so good. They're the best nuggets you can buy. Well, you know what?

54:51They'll ruin it for you, too, because it's the same thing that happened to me with their baby back ribs. So good. Now you go and try another. Like, I try to have a chicken nugget from somewhere else. Nope. Gross. Nope. Oh, yeah. And by the way, we figured out why they're. It tastes like the difference between eating, like, real meat, real chicken. Those Dino nuggets? Ugh. Gross. Disgusting, bro. Furnboard. We figured out why their ribs are so good, right? It was the kind of pig. Heritage. Heritage pork. Heritage pork, yeah. That's why. Yeah. That's what it is. I mean, after, again, their baby back ribs and now their nuggets, if I try and have somebody else's, pfft, pfft.

55:24So good. So good. I was going to ask you, Adam, you've been most consistent with RHO's supplements. The NAD, the glutathione. Well, it's because it's in this little squeezable bottle. Yeah. So it makes it really, it makes it unexcusable. Which ones are you using consistently? NAD and glutathione. Okay. Yeah, so I know they have a whole line of stuff. They got creatine, they got NAD, they got glutathione. They have, what else do they have, Doug? They have, look it up. I think they have stuff for inflammation. I've been doing the glutathione because it's, yeah, it's less. It doesn't taste like farts.

55:57Yes, dude, that was harsh. But I know the benefits, and two, my liver, I'm trying to really help support. I mean, knock on wood, but part of the whole thing that I went through got me on this kick of taking all this stuff consistently that Sal got me on. Yeah. And I also haven't got sick. You always get sick, too. I always get sick. I've been around lots of sick people. I think everybody in here. This is one of the worst seasons for sick people. I've seen everybody in here. I've seen sick since. And I haven't been sick in I can't remember how long. Yeah. and I'm sure it has a lot to do with me being consistent with what are their products name them all because there's a lot tons of them uh they have curcumin and resveratrol love it uh collagen peptides liposomal tmg know what that is i have no idea no i don't know i'll have to look it up berberine yep uh coq10 oh that's the one d3k2 that's a great one uh vitamin c quercetin methyl B12.

56:56Did they ship all this to us? I think a few of them. Oh, we're going to have to have them sitting because I would actually like my... I like the D3K. I like to take my vitamin D like that. Yeah. I know. That's a good... Oh, that's cool. Yeah, super cool. Wow, I didn't realize I had that big of a line. Doug, look up TMG. Cellular methylation support. Oh, there you go. That would be good for me. I know what TMG is now. Cellular methylation support. So especially for people with the gene that makes methylation hard, it's a process in creating cellular energy. Certain supplements make a big difference.

57:30How do you know if you want - You get tested. Oh, well - Yeah, the MTHFR gene, I have that. Oh, you've talked about that before. I have, right. So if I take B vitamins, they're like methylfolate, methyl B vitamins. Creatine helps a lot with that. TMG is another one that'll help. hmm so and that is that that's not on a regular blood panel do you have to ask for that you have to ask for it and some people don't want other people to know because i think insurance companies can actually dock you because there's some issues related to it but if you eat healthy and do the right things you're all good i wanted to bring up there was a study that i wondered if you knew about it or not sal that was like this teacher was like conducting it with her students where they were trying to kind of interrupt their brains like hard wiring.

58:16And so they had this drill where they had left hand you would do, you go one through 20. So you write down one and then you'd write down the letter a, and then you go to, and you write down the letter B and you do this like simultaneous. And they would do it for like a couple hours to the point where they get fried. Like it would just like mess with their brain because of the, you know, discrepancy between the two. um and so apparently after that like uh the next day their they felt their cognition was like on fire like everything else was like so much smoother and easier and yeah i know i was like that's really interesting i was thinking about messing with that like you're actually training both sides right there i mean just picture yourself riding with your your hand i'm assuming i can't hear right well with my right hand that's why i know it would be it'd be hard to do that's That's why it would be so hard.

59:06You'd have to really concentrate, and you're ping-ponging back and forth between numbers and letters and having to make sure they sync. Really interesting. I would imagine it helps left-to-right communication. Rubber hand, that's not it. Are we still on iron butts? No. Doug looked up the stranger.

59:26That sounds like a really interesting experiment. Yeah. Yeah, I definitely was intrigued, because if you can get your processing power to increase - I would imagine it has to do with the communication between the right and the left hemisphere of the brain. You'd think. Bimanual simulation writing. Simultaneous. Simultaneous, sorry. Oh, no, that's something else. Oh, it is. It's a neurological exercise. You're right. Increased cognitive flexibility. Improved neural pathways. Cool. What did I say? What did I say? Not simulation. I said - Mirror writing. Most natural is both - He said simulation.

59:59That's just - Simultaneous. So this is even more challenging because that's just mirror right. That's like A, A, B, B, C, C, or mirroring the other side with your right and left hand. But you're going numbers. Yeah, we're doing it. Taking it to another level. Another level of that. Oh, yeah, look at advanced techniques right there. That's the one. Right hand. Yeah, yeah, look at it. Interesting. Key findings. The study suggests that train the non-dominant hand through this method strengthens connections within the praxis network, the group of structures that supports skilled movement. So it creates new neural pathways, strengthens existing ones, enabling better coordination between brain hemispheres.

1:00:33That's what I thought. This is cool, Justin. What's cool about something like this, this is what I always think, is obviously a couple of knuckleheads, I guess, sit down and do it. You'd probably do it for a little while and be like, this is fun. I know. But imagine teaching a kid at a very young age. As an exercise. What a great skill to acquire. really early on to where it's just like learning language for them, like us trying to learn language now. You know when Doug was a kid, if you were left-handed they forced you to be right-handed, right? I don't know. Or was that before you? Maybe before me?

1:01:03I don't think so. You were not allowed to use your left hand. Even if you were left-handed, they were forced you to go. You're going to be a serial killer.

1:01:11It's interesting, in my family there's a ton of left-handers. Really? Yeah, it is. Courtney's family is a lot of left-handers. You're not though. You're right-handed. No, I'm right-handed. Yeah, yeah. I'm weird. I'm right-handed. Everything else left. You don't throw a ball left-handed. Yes, I do. Every time you throw a ball, it's left-handed? Yes. You don't throw right? No. Really? I throw left. I bat left. I golf left. Everything left. Oh, I didn't know that. The only thing I do with my right is the finesse things. I brush my teeth. I write. And I eat with my right. Everything else I do with my left.

1:01:45That is weird. It is weird. All sports. Yeah, it's weird. That is weird. Isn't it? Wow. I forgot you shoot basketball left. Yeah. Yeah. That's weird. I forgot about that. My uncle is the same way too, which is also weird. Interesting. You just like somebody in your family. You got to look that up and maybe it'll help us figure you out. Yeah. See what's going on. You're an ambi. It hasn't really paid off. Ambidextries. As far as I know, it hasn't done anything really good for you. You're by-handed. Yeah, yeah. It's actually more a pain in the ass because you never have left-handed. Nobody has left-handed clubs.

1:02:15Nobody has a left-handed, you know, mitt for catching baseball. So, yeah. That is interesting. You should join a Facebook group or something. What's up, trainers? Check this out. Go to school.com, S-K-O-O-L.com forward slash the dash elite dash trainer dash academy. This is a forum we've created for trainers and coaches. Get training. Get coaching. By us. By our team. team get resources to make you a better trainer and a better coach and if you get in there before january 31st you'll get in there for free after that you got to pay so if you get in there for free you're in there for free for life afterwards you got to pay again it's s-k-o-o-l so school.com forward slash the dash elite dash trainer dash academy back to the show our first caller is Grant from Minnesota.

1:03:09Hey, what's up, Grant? Hey, guys. Wow. This is this is surreal. After listening to you guys for five years and actually being on the show, I mean, it's an honor and a privilege. If you could have seen me last week when I got the email from the famous Doug, I mean, I was that was awesome. So cool. Man, how can we help you? Yeah. So I'll get right into my question. So as a kid, I was often chubby and bullied for it. Near the end of high school, I started running in addition to playing soccer, which was my sport growing up, to lose weight. And that was very successful. As I transitioned into college, I moved away from running and into strength training and have been doing that regularly ever since.

1:03:55Despite making some decent gains, I am nowhere near where I could be due to my struggles with bulking. Every time that I try to bulk or slowly increase my calories, I struggle with what I see in the mirror and quickly reverse course back into a cut or even a maintenance to avoid some of those negative feelings that I had as a kid. This year, I don't want to say resolution, but one of my goals for this year is really to start and stay in a bulk to not only get stronger, but also break through these mental blockades that I have. With doing this, though, I have a couple of questions where I would really value your input.

1:04:32What are some ways that I can break through these mental challenges and stay in this bulk to build my strength? And two, as someone who has been lifting for about 10 years now, but I've never really optimized my training, can I still take advantage of some, for lack of a better word, newbie gains? And or will my strength progress ever be stalled due to my longer history of lifting? This is so great that you asked this question. We were literally just talking before we came on about our trainer, Corinne, who I'm coaching right now through a reverse diet. And if you're not following her, Mind Pump Corinne, you should follow her because she's documenting this process and also has struggled with bulking to build muscle.

1:05:13So she's maintained her weight between 92 and 98 pounds most of her life and never pushed beyond 100. and I'm coaching her through that process and she's openly sharing the challenge and some of the things that she does. One of the strategies that she just talked about this just yesterday that she posted, and this is something that I think is valuable, is obviously one, trying to avoid the mirror as possible. And then she'll put on like overly baggy clothes so she's not constantly analyzing, oh, this is that shirt that fits me this way or you start getting in your own head. I used to do this when I was competing, even myself.

1:05:50I have the reverse issue. I was teased for being skinny, and so I was always trying to get bigger, and then I got the big muscular guy. Then when I had to get really lean for cutting for a show, boy, it would just mess with me psychologically. I feel like I was a hanger in my shirt. I'd wear these sweaters in overly baggy clothes that I couldn't really see and just try to avoid the mirrors. I do think, to your first question. That's one of the, one of the things that has helped me. And I know that she's discussing that right now that, that helps her, that might be a strategy you could use also.

1:06:22This is a grant. This is really, I got to ask you a few questions to see if this is an actual, like big issue. Um, how many calories do you try, you track your macros? How many calories you eat a day, protein, carb, fat, all that stuff. Yeah. So like my maintenance is right around 26, 2700. I'm usually pretty good with your guys's recommendations of one gram per pound, one gram of protein per pound of body weight. I'm pretty good with that. Fats, 80 to 100 ish, and the rest filled with carbs. I think what I struggle with is knowing that my maintenance is at that 26, 2800, seeing it go above that.

1:07:01And then like what Adam was just talking about, maybe seeing some of those changes in the mirror, definitely kind of brings back those negative feelings okay it's not too big of an issue and i'll tell you why uh your calories are not bad and let's let me put it this way if your answer was i eat this many calories this many grams of protein this many grams of fat this many grams of carbs every day overanalyze then i'd be like okay we got more of an issue but you're kind of like yeah it's around here between here and here so it doesn't sound like you're hyper overly focused but you do want to try bulking You do want to try bowling a little bit.

1:07:33So there's an easy way to do this besides the mental part, but I think this might help with the mental part. If you generally eat the same kind of foods every day, add an extra meal. That's it. You just add an extra meal. Make it a 300-calorie meal. Add an extra meal. And then pay attention to your strength. And then just stay there. Just stay there for 12 weeks. Give yourself a date. Be like, I'm not going to stop adding this extra meal for 12 weeks no matter what. And it's controlled because you know what it is. So maybe it's, I don't know, some steak and some rice or potato and chicken or whatever.

1:08:09Make it a small extra meal and just add that extra meal and just eat it no matter what. It could be a post-workout meal. Put it wherever you want during the day and just stay there. And give yourself 12 weeks, just a set date, 12 weeks. And at the end of 12 weeks, assess where you're at. There is another option also. And this is why Corinne is using me. Not because she lacks the knowledge. She's probably smarter than I am as far as coaching and training goes. She's incredible. She knows what she's doing. But she's outsourcing that control to me, right? So she trusts me with the diet and that, hey, this is where I'm taking you.

1:08:45And she knows it. And so that sometimes when somebody really has a hard time where you'll do it for a little bit, then you go, ah. And then you go right back because you start to see something you don't like. And you play that mental game as what she feels right now. But she's got me texting her every day. hey, we're doing great. Stay the course. I love what I'm seeing. I love what's going on. Keep going. Trust me. I got you. And so that's also an option. So if you've tried this multiple times in the past and you feel like you've failed because you start playing in your head and then you go back the other direction, then also maybe investing in a coach just for a short period of time may be worth it to you.

1:09:21If you don't take Sal's advice, which I agree, that's kind of the simple answer and just stay the course, trust the process, follow a MAPS program while you're doing it, you're going to be good to go. But if you know, you've kind of already tried this multiple times and you get in your own way, then outsourcing it just for that period of time, just saying, Hey, you know what? I'm going to hire a coach for a bulk and a reverse diet. Somebody who I trust that's professional knows what they're doing. And then, and then after that, I can, I can maybe do it on my own. Now, as far as the second question, part of the question about newbie gains, if you're training, if your programming is not good and you've never been able to consistently do a good bulk you will see some pretty amazing gains oh yeah so when i would get a client who'd been working out doug was a great example of this doug hired me and was not a he'd been working out it's like he'd never were he wasn't working out since he was a teenager his programming just never was really great uh so when he hired me we did really good programming and he just it took in fact he thought he had terrible genetics because uh of his results before and then when he hired me we started training suddenly he's like oh i got really good genetics uh when it comes to strength so so i don't know what your programming looks like i know what the bulking part i think will make a big difference that's the other thing a coach can do is they could just optimize all that stuff and if it's never been optimized and it wasn't great to begin with uh then you'll see some really uh rapid changes i don't know if you call them newbie gains but it would definitely be something that would trip you out.

1:10:54Yeah. Sure. Yeah. And, um, totally agree with that. And Adam, to your point, um, I actually reached out to my best friend to kind of be an accountability partner. That being said, um, I actually have looked into possibly having a coach during this time, as you just mentioned, even in the short term to help me with, to help me be that non-biased source or, you know, being that objective source as well. And I think that's a really good point. Yeah. Yeah. I just, I think the biggest advice would be, I mean, and your friend might be this, I don't know where he is at as far as like his knowledge. Cause I don't, I think of it less as an accountability and more of a trust thing, right?

1:11:28Like the reason why Corinne, I don't think Corinne would just use anybody to have accountability for her. Cause she would get in her own. She knows how smart she is. So I think she feels like she needs someone that's like, okay, I trust that this guy knows his stuff as much as I do or more is, which is why I think she's able to do that. And so that would be my only suggestion is make sure whoever you outsource that to, you feel so confident that they know your body better than you do, right? So it has to be like that. She trusts that I know what we're doing diet-wise more than she trusts even herself.

1:12:01And so outsource that to somebody who you feel confident and will guide you the right direction. If you want, Grant, I can have somebody reach out to you and we'll see if it works with coaching. You know, guys, I actually was going to ask you that. I was trying to look into it the other day. I trust you guys as much as anybody, like in terms of when it comes to health and fitness. It's the reason I've been listening consistently for five years. You've really helped simplify my training. I've read a lot of literature and I keep going back to you guys on a consistent basis. And I really like it in the unique perspective that actually each of you offer.

1:12:37And that has really been beneficial to me. So, you know, I fully trust whatever recommendations you guys have. I appreciate that trust. I'll put you to the front. You're being good hands, man. Yeah, I'll put you at the front of the line. I'll have somebody call you today. Yep. And we'll see if it works out. Awesome. No, I appreciate that. Really, thank you to the four of you, Doug included. I mean, and the incredible team behind you guys who put so much work into this. I really believe this is like the only podcast I listen to consistently. And I just love every time you guys put out content. I've never disliked an episode.

1:13:08Your guys' personalities have been awesome. I love hearing about your families. And I really just think the world is a better place because of you guys being in it. and this podcast being there. Well, thanks, man. Appreciate that, Greg. Well, hopefully we'll see you, brother. Yeah, yeah. If you work with somebody, I'll pop in. Yep. Appreciate you guys. Take care, all right? All right, Greg. Bye. That was a very kind thing of him to say. Yeah, it was nice. You know, I got to say this too about coaching because now that we have coaches, we have coaches that will send in messages and stuff. And one of the most common questions that I'll get is from someone who's looking to become a coach or a trainer.

1:13:40Like, isn't this space, isn't it crowded? Aren't there like so many trainers and coaches? And I'm like, you know, first off, no. But second off, if you consider good coaches versus everyone else, especially not. That's the difference. There are a lot of coaches. Even with all the ones there are, they're not enough to service the amount of people that want coaching. But of the ones that are there, I would be, this is conservative, 10 % of them I'd say would be good, maybe even less. That's how hard it is to find a good coach when you consider all the people that actually try to do this. but when you find a good one, they're worth their weight in gold.

1:14:16Yeah, and they get loaded up real fast. So we're always trying to expand on that and really recruit. I think I would take it a step further and say great. I definitely think there's less than 10 % great coaches. There's a lot of good coaches, a lot of good people. What do you consider good? Someone's like to hurt someone? No, no, no. I think someone good is somebody who has good intentions, they do want to serve, they do want to help people, maybe even have some sort of— Trying to get more educated. Yeah, it's just— It just, it just, it takes, it takes some time before you become great. And when you have a client like this, it requires your great.

1:14:50A good trainer doesn't necessarily help somebody who's got more than just X's and O's going on. And not every client is a major challenge. Some clients literally just need a trainer that understands macros and could write somewhat of a good program together and help them be accountable to it. And they see success. but a great trainer will make this a part of their lifestyle forever. Will it be a behavior thing? But again, see things way ahead of time. Yeah, I see what you're saying. I agree. I think the, the difference between a great coach in the context that you painted in a good coach is like the difference between, you know, I play basketball at the gym sometimes and you know, I'm LeBron James.

1:15:29Well, I know you're right. Hey, listen, listen, I'm a good basketball player. You know, I'm not great. No, no, no. You know what I'm saying? Big difference though. yeah. No, you're right. Huge, Huge difference. But I consider myself a good player. I understand the game. I play. But I'm not great. Our next caller is Henry from California. What's up, Henry? How you doing, Henry? Hey, guys. How's it going? I'm a huge fan of the show. Thank you so much for having me on here. I'm honored. Thanks, man. Thanks for following in, dude. How can we help you? So I guess I'll just get right into my question.

1:15:57I'm going to read it so I don't forget anything. But for some context, I'm a police officer in the L.A. area. My goals are to build muscle and strength while maintaining athletic performance, specifically keeping up my cardio in forms of jujitsu and running. I want to maintain slash improve these forms of cardio for my job where having these skills is important. So that being said, my question is, if I'm in a bulk trying to gain muscle, I recognize that I am still having a high level of movement and calories during the day from running and jujitsu and just generally being a pretty active person.

1:16:33I know you guys talk about limiting cardio during a bulk to stay in a calorie surplus to build muscle. But for my specific goals, what changes do I need to make to still keep training these forms of cardio while still building muscle? I don't know if I should just eat more to make up the extra calories if it's that simple and I'm just kind of overcomplicating it or if I'm kind of looking at some contradicting goals here. Give us a little idea of how much jujitsu during the week and then how much running are you doing during the week so we can have a better way to answer this. Jiu-jitsu, I probably do like a minimum two times a week for about an hour, maybe three if it's a good week and my body's feeling good.

1:17:11I'm kind of still in the more of the beginner classes right now, so they're not super cardio intensive. It kind of just depends on the move that we're drilling that day. And then in terms of running, I'm probably running same thing two to three times a week, probably closer to two with taking some time off if needed. If my body, if I'm feeling more sore or need more recovery that week than others. but I'm consistently lifting three times a week. How long is the two runs? Are they short runs or are they long runs? They're pretty short. I'll probably do one quote-unquote long run, but the long run for me is like three miles.

1:17:45And I'll usually do that in like a zone two pace. And then my second run will typically be some sort of interval run, kind of like a HIIT style type running, focusing more on sprints. And then you said, and also three days a week of strength training for an hour? Three days a week of strength training for an hour. So that's 45 minutes to an hour. You just got to scale that back a little bit. That's a lot, dude. So, yes, you got to eat more. First off, how do you feel doing all that? I feel good. I've kind of, I tried doing a little bit too much of it at once, and I was kind of feeling it in my body.

1:18:13So I've kind of cut back a little bit on the running, doing more two times a week rather than three. And then I've recently started doing, instead of the, I was doing MAPS anabolic for my three times of workout for a while, but that was becoming a little bit too much volume for me to try to keep up with everything else. so right now i'm kind of i'm doing uh maps 15 but i'm combining the days to break into three day sessions yeah so okay so because so jujitsu is a lot uh running's okay uh but it's you know it's cardio but you need it and so here's the context right the context is i need to be fit for my job yeah and i can't hurt myself uh and i can't overtrain because you know be strong and have a nerds yeah and you can't always we also can't put you through a period of beating you up because of your work, your job's unpredictable.

1:19:00I have a lot of friends that are police officers, and I know that it's quite unpredictable. There could be a moment where you need to use your body, and you can't just be injured or beat up because that could be the difference between life or death. So that's the context. If you're going to maintain that much jiu-jitsu, that much running, your strength training is going to look like half of MAPS 15. Yeah. Okay. Now, there's a couple ways to do it. how accessible is a gym to you? Do you have one at home? Are you near one real close? I have one real close and then I have some stuff to kind of get in a workout where I need it at home.

1:19:37Like I have a set of like adjustable dumbbells, some kettlebells and a bench at home. So if I need to get one to work out in in a pinch, I usually can. So here's what it would look like. Perfect world. It's one lift a day. That's it. Every day you do one lift, three sets, you're in and out. That's it. And you'll see yourself get stronger. It's going to feel weird and it's going to feel like you're not doing much. You're wasting your time. Yeah, it's going to feel like that. But that and focused on the calorie surplus is what's going to help with the bulk while you're doing all those other things.

1:20:05Because jiu-jitsu is cardio too. I know you don't think it's as intense maybe right now or what you're drilling, but it's intense enough to be cardio type training, and then you're adding an additional two days. And you're not bad, but it sounds like you just scaled back to that, and you could probably even scale back a little bit more. And do you have track calories? Any idea where you're at calorie-wise? yeah uh right now in terms uh well i i just started a a cut maybe a couple weeks ago um at the peak of my bulk i was eating about 3 000 calories a day um i'm kind of uh i'm like grew up like the fat kid and stuff like that growing up so i was going into a book was kind of hesitant uh to kind of increase the calories i was trying to do it slow not to get too much body fat.

1:20:49Um, but I'm probably burning about on like a normal, like busy. I got a lot. Um, it was an active that day worked out a lot that day. I'm probably burning around 3000 to 3 ,200 calories a day. Um, not on like rest days. It's completely different. I usually try to do at least one dedicated rest day, um, a week, but, uh, yeah, at the peak of my bulk, I was probably eating about 3000 calories. And then right now I'm cutting down to my deficit. I'm cutting down to 2 ,300 calories. Okay. Well, you might want to make that cut a little less aggressive, by the way, with all the stuff. Okay. But here's how you'll know everything's working, is your performance will continue to improve.

1:21:26What you don't want to use as a gauge is what I can tolerate. So, like, yeah, I can get through it. I'm okay. I'm not hurting. That just means you're not moving forward. You're not moving back. You're doing as much as your body can tolerate. But if in jujitsu, you're like, oh, my God, I feel faster. I got more stamina. Am I running? Man, I'm getting faster. I feel good. explosive energy yep with your lifts you're getting stronger you're you're that's the right amount yeah that's the right amount so and it's less than you think um uh when you're doing all that stuff now if you want to just maintain you can do that and you can definitely have short periods where you push yourself uh but they're seasons and it typically looks like a four weeks you know four weeks of like pushing yourself and then like 12 weeks of kind of cruising any idea of what you think your body fat is or have you had it tested?

1:22:12When I got the DEXA scan, this was probably like a month or so ago now. My body fat was at 20%. So that's not like, okay, I need to tighten it back up with the dye and go into the cut. So my plan is probably cut down to like 15 % and then see how I feel from there. I just want to make sure you weren't too lean. I didn't know where you're, I can't tell how lean you are or not. Tell me the rest. It doesn't help with all the stuff on. Tell me about the rest of your life too How old are you? You got kids, wife, what else? So no kids, I'm 31 Just turned 31 today actually Happy birthday Thank you Have a girlfriend, we stay pretty active I have a dog, so my dog keeps me pretty active So no kids, that's what's kind of helpful I have a lot of friends who work out and stuff like that Who have kids and it's a completely different lifestyle change From what I see, so I do have a lot of time to I guess Put into my fitness goals right now.

1:23:08So yeah. And then work, of course, is just, is always stressful, but I'm managing that. Yeah. On the, on those times when you have extra time and you want to do more, what would really benefit you is mobility work a lot. It would really benefit you a lot. And it's recuperative. It'll accelerate your recovery. You're going to want a tendency. Here's what's going to feel like when everything's working well, Henry, is you're going to feel like you could do a lot more. And so that's the struggle. The struggle is going to be like, oh man, I feel good. I could go do more. and that's that's when we tend to push her yeah well that would be my recommendation feeling my recommendation for you because it might feel weird to go into a gym or go to lift and you only do three sets of something and then you're done is to actually do mobility on those yeah so so you have so if you have the time where you're like man normally i would go to the gym for a half hour hour at a time and we're telling you just do one main lift then i would do the one main lift and then i would do two or three mobility drills that would be that would really that'll facilitate recovery it'll help you with jiu-jitsu it'll it'll do wonders for you that's right uh and so i would do that so go to the gym still do your one lift but then do one or two mobility drills that and i don't know how much you've played around with mobility moves or if we give you maps 15 uh performance uh that might be beneficial so stuff like that um what you just have regular maps 15 right now i have regular maps 15 yeah i'm doing the maps 15 the the advanced right now Yeah, I see we give him mass performance.

1:24:32Yeah, you got mobility and mass performance. We'll send that to you. Awesome. Thank you. I guess a real quick follow-up question. So the one lift a day, so that's still lifting three days a week, and then just those three days do the one lift? No, no, no. It's every day you do one lift. Okay. Instead of combining them all on three days. And then obviously focusing on compound movements, squats, deadlifts, whatnot. Okay. And you should see your strength go up. So it's like, okay, today I'm going to go do three or four sets of bench, and then tomorrow I'm going to do three or four sets of squat, right?

1:25:03And you do that. And then when you come back the next time around, you'll find yourself getting stronger. The hard part will be the mental part because, like Sal said, you'll feel like, oh, my God, I'm just getting started. I can work out more. I can do more. And so trusting that process and the programming, you just stick with it for like three weeks, and I think Sal's right. I think you will feel and see the difference if you just trust it for like three weeks, and then that'll be enough to keep you committed in that direction. At first, though, it's going to feel weird. It feels weird when you're scaling back with that, especially a guy like you who's got a lot going on, doing a lot of stuff to go in and do one work.

1:25:37But that's why I love the one or two at least mobility drills after. So you'll be doing stuff. You won't just be do a lift and walk out the gym. You do a lift and then do some of your mobility work, and that'll really serve you. Okay. Yeah, that makes sense. It's definitely going to be a mental challenge having to scale back, especially the gym. The gym, lifting, whatever, has just been a huge outlet for me. So it's definitely something I'm still trying to hold on to, even though I'm trying to reach these other goals. Lifting is not, I don't want to just completely stop it. I know. I get it. How long have you been doing jujitsu?

1:26:07Cause you said a beginner. Yeah. About a year now, kind of off and on, just kind of consistently getting into it the past three months or so. Well, here's the thing. Like jujitsu gets very intense on the body. I'm sure you know this, especially when you're rolling with a bunch of people, it's going to give you the most carryover for your job. Yeah. So I love, I love lifting too. I also did jujitsu for six years. and you know i weigh around 220 pounds when i was 187 pounds doing jujitsu i felt way more confident than i do right now as a big dude uh just because of what it does so so if you have more energy and time i'd put it towards jujitsu rather than lifting yeah lifting is a great tool i mean if you want to train like a bodybuilder and do all that that's cool uh but for if it's for your work you know you have extra time put it towards jujitsu it's also it's also going to just lean you out.

1:26:56Eat for performance. Don't even worry about cuts, bulk. Just get into your jiu-jitsu and it's going to serve you really well. Okay. Awesome. Thank you, guys. You got it, Harry. Thanks for calling, brother. Yeah, appreciate it. Thank you. Again, thank you guys for everything that you do. I really appreciate listening to you guys every day. I'm trying to get my girlfriend into it. She's just starting to get into the gym, so I just wanted to say I really appreciate what you guys do. Thanks, man. Thanks for what you do, bro. All right. Bye. You know, when I was... That's why I was age, kids, all that stuff.

1:27:22Was Marcelo LA area? Was it Marcelo? Yeah, he was. That's a big police department. Well, I know. That's why I didn't be like, hey, do you know Marcelo? I'm sure he would have said it. That's a common name too. Yeah, yeah. When I was his age doing jiu-jitsu, if I did jiu-jitsu three days a week, and obviously I pushed it, tried to figure out, I didn't make progress until I went down to one day a week of lifting, three lifts. That's all I did. I did three lifts and I was done. That was when I saw myself do well. You really have to scale back to even see the difference. i mean that's the thing dude because i know the difference till you do it totally i was just pushing the tolerate tolerate tolerate when i scale way back then i saw my well we didn't we also did it we didn't even address to or we didn't ask which if he was my client we dig into more of this stuff too like uh you know i imagine a police officer in la has a more stressful job than you know the middle of the country type of police officer and so you you would also like to modulate some of the training and stuff based off of like you know last yesterday what a crazy day he might to have like so you know you got to count that and we didn't even talk about what that looks like and one other thing too is we're talking right i'm talking about like oh jiu-jitsu is going to serve you more and i just got this image of you guys know ronnie coleman was a cop right yeah so he was mr olympia as a cop obviously he's a 300 pound bodybuilder yeah he's not a jiu-jitsu fighter probably can't run very well but i'm sure people didn't you know didn't try i'm pretty sure people were like it was a natural.

1:28:52Put the handcuffs on me. Our next caller is Mitch from Iowa. What's up Mitch? How you doing Mitch? How's it going guys? Good man. How can we help you? All right. So I'll just read from my email here. Okay. So hi MindPub team. My name is Mitch McGuire. I'm 26 years old and I've been lifting consistently for over 10 years. I currently weigh 185 pounds at six foot two. I am writing to ask for advice regarding goal body weight and strength. I have always been on the skinnier side and want to get bigger and stronger. A few years ago, I reached my goal body weight of 200 pounds and achieved some personal bests, 405-pound deadlift, 315-pound squat, and 275-pound bench press.

1:29:40But I felt sluggish and puffy. Since then, I have dropped down and maintained a consistent weight between 185 and 190 pounds. Should I stay at my current weight or is there a way to increase my body weight without feeling like garbage? I want to maximize my strength and muscle growth, but I am unsure how to progress from here without compromising how I feel. Great question. Yeah, great question. First of all, great job. 26 years old, worked your way up to a 405 pound deadlift. Those are all great numbers at your age, your weight. and then you came back down. So you're doing pretty damn good. Mitch, it just reminds me of, I had this conversation not that long ago with my brother.

1:30:25So I have a younger brother and he's like taller and bigger than I am, right? But I'm stronger. I've got more muscle. And so here's how he makes fun of me is he says that I'm like a four-cylinder Honda Civic with four turbos and nitrous, whereas he's a naturally aspirated V8 and he's and so his joke is that i gotta push everything to build to try to get as big and strong as i am whereas he just naturally just sits and he feels comfortable at a higher body weight with more muscle and so the reason why i'm telling you that is if you're naturally leaner naturally whatever skinnier but you're strong and you're fit and you're like man every time i push my body weight past a certain point yeah i'm bigger and stronger but i don't feel as good it might be better to not yeah it just might be better not all of us are are supposed to be bigger or small or whatever there's kind of this this this you know this nice sweet spot for a lot of us i know for me if i want to feel my best health-wise and athletically it's definitely not the size that i'm at now yeah so there's a trade-off so if you want to get bigger and stronger we can do that heavy lifting you know bump your calories and you'll do it but will you feel as good as you do now as mobile and agile and as much energy if you've already done it and it's like nah i don't feel as good uh then it might not be the thing that you chase now the question is what do you do with your training be consistent with your protein and just focus on getting stronger and slowly over time your body will kind of work with that yeah i that that would be my thing so i your picture just popped up right now and it looks like you probably aggressively bulked to get up to that size is what it looks like yeah yeah so i i mean at 26 years old if you just kind of ate in a small surplus or kind of hung around maintenance but stay fed give me some time you just give it time you're you're gonna you're gonna continue to to build and shape that's what it is it's like it looks like you you push to get to that size and you got strong and big but you also pushed really hard and it just not naturally up there i think if you were to just try and eat for most of your time like you had a good solid calorie surplus not big calorie surplus like hey i stay fed you're you're gonna you're gonna build and continue to share i mean 20 you're still young man i don't i i didn't feel look as far as looks wise and building muscle until i was in my 30s yeah i mean my 20s uh i did not feel the most confident muscular and i was training and eating and doing all the things part of it is just muscle maturity i mean i i know you've been lifting already 10 years you're still young though i mean you're you this is peak time of testosterone and you got a lot ahead of you still and the fact that you did push that high and got that strong you got a lot of working for you now it's not foreign to your body and so you don't really need to push the calories as much and you'll you'll you'll keep building dude if i had to guess at your age and you continue to lift and you did it properly and you hit your protein and you were good and consistent i would guess that from between the ages of 26 to 31 you probably have another 10 pounds of lean body mass that you'll gain nice slow consistent lean body mass i say at least that so yeah and i mean conservative yeah i think that's being really conservative it takes a long time to build muscle dude it just does like dudes don't like if you lift and you're consistent you're not gonna hit your peak strength and muscle until you're like you're like early early to mid 30s so i know everybody's like oh you're 20s you're when it builds comes to building muscle takes a long time a way to do it too because i know sometimes that one of the harder parts of doing like a slow bulk is like people like am i bulking am i not i don't know is to like bulk for a couple weeks and then interrupt it with a small mini cut bulk for a couple weeks interrupt it with a small instead of like going extreme bulk for weeks or months i don't know how long you did it for but most guys do it for quite some time to put on that much weight and size instead of doing it like that interrupt it every two to three weeks with like a little a little mini cut so you're you're in a surplus majority of the time when you look at a whole month but you're interrupting it with these little cuts so you don't put on a bunch of body fat and get super sluggish that that would be also a good strategy too sure yeah i've been consistently hitting around 3 000 calories that's what i tend to shoot for but it doesn't seem to really do anything to the scale wise um i've tried going up and going down but it just really doesn't affect all that much.

1:34:48What I do notice is I'm either stronger or weaker in the gym. Just focus on the strength and stay consistent with it. It takes a while, dude. We have a trainer, Cole, here. Young kid. How old's Cole? He's 21. And he's always trying to build muscle. And I swear to God, that kid eats... He could eat 5 ,000 calories and the scale won't move. I remember that. I remember what that was like. It'll happen, dude. It's just... Building muscle is a slow process. Are you following one of our mass programs right now? I didn't hear you said that or not. Yeah, I'm currently running through Anabolic. It's my first time through it.

1:35:22I went through Maps Strong and Maps Power Lift. Oh, you're good. Let's send you Symmetry. Symmetry will be a good one to follow up. Yeah, I thought seriously about getting that program before Anabolic. That would be awesome. Thank you. Finish Anabolic and then do Symmetry. I like where you're going, though. Just don't aggressively bulk as much. Just eat to be fed. think about performance like the guys are saying it'll come the one thing that I did notice when I was running through strong was the volume of it it kind of always just left me feeling sore and tired I work a blue collar job and I'm a father of two so I would have taken the work sessions out so somebody who's got a lot like an active job like that the work sessions can be really you're already working yeah exactly so So if you were to follow strong again, follow it without the work sessions, and you'll still get tons of benefits from that programming.

1:36:20Okay. All right. That's good to know. And good for you, dude. 26 years old, two kids, supporting your family. Good job, bro. Yeah. Thank you. Thank you. You got it, man. Right on, Mitch. We'll send that over to you, brother. Perfect. Thank you so much, guys. You got it. Boy, you know, it's so crazy. Side note, the difference between a 26-year-old man who's taking on that responsibility and then the typical 26-year-old is like so different. He's got a job. He's got kids. Yeah, he's responsible. I remember, you know, this is the thing. When I was a kid, I remember hearing how a man peaks at 18 or 20s.

1:36:55And so I was so frustrated at those ages when I was lifting weights. When you're strength training, it takes a long time to build muscle. And natural lifters, you don't hit your peak until you're like 33. It takes a long time. That was my peak. Peak was 33 years old. I started to feel it and see it in my 30s. Starting in your 30s, I finally feel like, oh, finally. Finally, I'm starting to. All of my 20s, it just felt like a grind to try and put on a little bit of muscle. But I mean, the fact that at 26, he pushed his body up over 200 pounds. He's got a 500-pound deadlift. Yeah. Oh, yeah. No, he's strong.

1:37:30He's got a good future of lifting ahead of him, for sure. Our next caller is Rodney from Indiana. How you doing, Rodney? What's happening? How you doing, Rodney? What's up, fellas? How are you guys? Good, man. How can we help you, man? Oh, man. I guess I could jump into the question real quick and read you the email. Yeah. So here's the question. It says, hello, gents. I'm 50. I started Return to Fitness September of 24. I started at 350 pounds. I managed to drop 40 pounds through diet and walking. The following February, I started going to the gym. Felt like trash, which led me to TRT. continued on the end of June until June.

1:38:12And, you know, after I started TRT, I packed on, well, I won't say packed on, but I put on 20 pounds, probably mostly water at the time, but kind of freaked me out. So I jumped on Triseptide. I'm currently sitting at 242 right now, and I'm in a stall. I'm also, I've been working out until last week. I was working on five days a week, hour, hour and 20 minutes session. and then I would walk for, you know, a mile, two miles after the workout. So then, you know, I feel like I'm, especially after listening to you guys, that I'm overtrained and underfed. So I started on a reverse diet process and I've been, I'm sitting right now with like 25, 26, 100 calories a day.

1:38:59And I've been constantly hitting 220 grams of protein since July daily. I guess I just don't know. I'm beat up. My body's beat up. I got old injuries that are flaring up, and I just don't know which direction to move into and what program to take, I guess. Oh, good. Hey, great job, first of all, on recognizing that and reversing because that would have been the first advice on the diet. And then we just need to scale back on the training, the amount and volume and intensity you're probably doing. You've got to find a good match. Yeah. Is 220 your goal body weight? Well, when I originally started, I figured that would be pretty close.

1:39:34So that's where it got me to 220. I'm thinking to get to 10%, I'll probably be below that. You know what I mean? And how tall are you? Six foot. Okay, so you're a big girl. I did an in-body when I was 265. It put me at like 27%. And I got the Hume scale at that time was like 25%. And it's showing me at 19 now, but I don't think I'm quite there. Wow. Well, you probably are close to that, bro. You're going the right direction. I can see your delts. You look like you got some good muscle on you. You feel beat up just because you're overdoing it. And your calories are still pretty low for a big guy.

1:40:05Yeah. So I would put you on maps 15 and I would aim for 10 to 12 ,000 steps a day. And that's it. Of walking. And just, just be careful because, because you're on TRT, you'll have this false signal that you can do more. Right. And so that, yeah, yeah. So, so you're going to, so that'll be the, the hardest part with someone like you would be me coaching you constantly and going like, you're fine. You're doing enough. You're doing enough. You're good. You're good. When you're going to be going like, I could do more. I feel stronger. I feel like I do. And like, and so you're getting that that signal from that that trt which is awesome which is great but you have to you have to scale back and you have to be consistent with scaling back because what you're where you're at calorie wise i'm with sal like eventually we want to be somewhere around three for a guy your size we should be at least 3 000 calories especially with the amount of activity you're doing so first thing first i think just lowering the activity and we'll already start to see positive change i think you'll get stronger the joints will probably feel better and then eventually keep trying to reverse diet you and maybe even titrate the trisepatide.

1:41:02I don't know if you have the ability to manipulate that. I'm doing that too, yeah. Okay, cool. Rodney, were you an athlete in high school, college? A little bit in high school, and then I'm a Marine Corps vet too, so I know what it looks like, you know what I mean? Yeah, you look like you're carrying a lot of muscle, dude. I think MAPS 15, 10 ,000 to 12 ,000 steps a day, and here's what it's going to look like. You're just going to start to feel stronger in the gym. You're going to feel good. You're not going to feel so beat up. The scale's not going to move for a little while. But what'll happen is you'll start to build a little bit and then you'll start to see yourself get leaner.

1:41:39So be patient with it. Now, if you want kind of detailed coaching through the process, because there is a process of reverse diet, cut, scale down the tersepotide, adjust the training. I could also have a coach reach out to you if you want somebody to really nail it down for you. So I don't know if you're interested in something like that. But otherwise, I would just follow the MAPS 15 and do the steps and then just be chill with it, and you should feel really good. If I was coaching you too, I don't know how long you've been listening to us or not and how familiar you are with all of our content, but something that would serve you really well too is MAPS 15, lifting protocol, and then a mobility exercise or two a day, and that'll help.

1:42:19I have the premier too. Okay, cool. okay so yeah so if you be doing some mobility drills you know get some mobility drills in there so the map 15 is like two lifts a day that's it so get those two lifts in maybe one or two mobility moves for your lower and upper body hit the steps yeah and walk and then and and hang tight and watch uh your your body will continue to change that's right i was just listening to the last thing you guys dropped i guess let's do it this morning it's talking about traveling so i do I'm in a hotel like four months out of the year too. Oh, wow. Okay. What do you do? What do you do for work now?

1:42:54I work for a thermal cladding company, man. I'm in operations management, but we work in oil and gas and power and paper all over the world. Okay. Rodney, you want me to have a coach call you? Because now that you threw that wrench, you had it. So there's going to be some – because there's going to be some – You would modify it during weeks. It's really hard when you travel that much. I know that. but obviously you already know that. So I could have someone to reach out to you. I could put you at the top of the list and have somebody call you and see if they can't help you out. Yeah, so I did.

1:43:25I bought Anabolic and 15 and Prime, and I did speak to Tyler briefly before, obviously before I've talked to you guys. But yeah, I'm interested for sure. All right, all right. Well, Tyler's great. He's actually one of our better coaches. If you like him, I can tell him to reach out to you. Yeah, I mean, whatever. That works with me, man. I appreciate it. Marcelo will probably be the first person to call him. Yeah, yeah, because he knows everyone's schedule, and he'll match them up. All right, we'll have somebody call you today. We'll put you at the top there. Yep. Right on, fellas. I appreciate your time.

1:43:52You got it, brother. Great work, Rodney. Keep it up, brother. All right, thank you, guys. You got it. Yeah, he's a big dude, too. You can see his delts. Oh, yeah, yeah, yeah. No, he's putting on muscle. He is, dude. Yeah, he's putting on muscle. And he knows it. He's just overtrained, underfed right now. And that's the challenge with the trucepicide. It kills that appetite, drops the weight. And what you said about testosterone is so true, bro. Yeah. It just, when you overtrain as a man, naturally, your testosterone plummets. Yeah. So you have all these signals. You have lower energy. You feel like crap.

1:44:19You're like, uh-oh, I got to stop. You're doing so much. Yeah, there's no stopping. When you're on synthetic, it's always high. And so it's kind of like, am I overtrained? I feel like I'm back. Because I feel good. I just got in and hit a PR in the gym. Yeah, or I'm just pushing myself. And so it definitely throws off things a little bit. Yeah. Look, if you like the show, come find us on Instagram. You'll see you at Mind Pump Media. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com.

1:44:52The 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