2801: 3 Ways to Build Muscle and Endurance (How you Should Approach your Training)

18:01Adam Schafer:You can do a day of low reps, a day of high reps, a day of moderate reps in the same week. But the reason why we typically have a block of each is because each one of those is a different mental approach. Like lifting in the under five reps, different approach than lifting at 12 reps. And if you stay in it for three weeks, you get good at it. You get good at the mental part of what this should feel like. So that's why I'm doing it this way. It's really just that. Like I know if I just have a week of endurance, I can just be focused on it and know next week The body learns it better. And I'm just going to start to try to enjoy it, I should say.

18:32Sal Di Stefano:There's another way to frame that or say that, I think, and I think you can identify with this too, is I also see huge benefits for somebody who admits that they have an addiction to either one of those. That's right. It's because it forces you to break up with that every week. That's what I'm doing. And actually commit to the opposite for at least a little while before you can go back. And so what a great way. And use either side, right? So let's say you're the person who's just like always going to run marathons and you always run. And those exist. There's a lot of those people. Right. There's a lot of those people.

19:03Sal Di Stefano:And they just struggle with the weight training. This idea of like you get a week of that, but then you got to go over to this side and you got to let go of that. And so I think for that person and then to what you've been sharing your journey of like knowing that you have this pull to it, it's like that forces you to break up with that every single week. And so I think there's a lot of value. Totally. To that, that for that person. Totally. A hundred percent. I could see that.

19:26Adam Schafer:So what were you doing?

19:27Sal Di Stefano:So I'm doing something kind of like it's not always, but sometimes in different workouts. I care mostly about the way I look, body fat percentage, more the aesthetic, right? I've always talked about that. But recently I've been like, hey, I'm going to be 45 this year. I want to have some endurance and stamina too, and so this has become a priority of me. um and so i and also if the audience that hasn't been caught up to it's like we've talked about you and i a lot off air speculating on like you know why do i get injured a lot when i get back in the in the the rhythm of things and it's uh it's a blessing and a curse right i mean i'm sure this pisses everybody off when i say like how i put 20 pounds on in a month uh sounds awesome but also ends up leading to a lot of nagging of muscle by the way yeah yeah of issue right um And so, and I'm here again.

20:22Sal Di Stefano:So what I've been doing is I, I, I'm, I'm lifting weights to, to change body composition is my main focus. But if I train like yesterday, I trained legs pretty, pretty hard and I'm, I'm definitely a pretty sore day. So now what I'll do is like the next day or two, it'll be cardio. I'll take off weights completely.

20:44Adam Schafer:So you're essentially doing this to slow down the, the, the, the process of building strength and muscles prevent injury yes yeah i love that yeah and i'm also the way i'm also

20:53Sal Di Stefano:framing it in my head is like oh this is facilitating recovery too right moving moving

20:57Adam Schafer:blood flow the mental part is so big yeah yeah yeah right so that's a part of me is just like

21:01Sal Di Stefano:so i'm i'm reducing the the amount of lifting the weights i'm trying to increase uh some of this endurance training where i'm an hour on the elliptical or you know incline walking or something like that um sometimes i do little moderate sprints get elevate the heart rate a little bit so I can push that. But it's still geared around the strength training, but there's no like, it's not like one day on, one day off. It's not like that. It's like, I might get two days of lifting in a row, but then all of a sudden I notice that like, oh, I'm a little stiff, I'm a little tight. Okay, now I'm gonna do cardio.

21:33Sal Di Stefano:And then I might do one day, I might get up and be like, well, I'm still kind of feeling a little sore when I work out, I'm gonna do another day. And so there's been times where I've done three days in a row of cardio. And then there's been times when I've done two or three days of strength training and I'm just kind of feeling how my body feels. And when I feel like I've been pushing the weights and my body's starting to talk to me a little bit, it's like, okay, switch over. I go to the cardio way. And so it's kind of looked like that.

21:55Adam Schafer:The mental part is so important. Like, I'll just tell you guys just how hard it was for me today. So today's day one of cardio week, right? I'm not supposed to lift weights. Boy, did I, I did okay. I kind of failed. You know what I did? What'd you do? Bro, I did, I had to do three sets. I had to do a couple sets. No, you didn't, bro. I did. I had to do a couple sets. So wait, I literally did three sets. That's it. And then I went and got on the treadmill. And now here's the deal. Here's the other side of the mental part, which by the way, I did that three set. I'm like, oh my God, I'm so, it's so addictive.

22:25Adam Schafer:It's wonderfully, what's the word? The awareness around it is really painful. It's like, man, is this, is it this bad? But getting on cardio, I don't like, you know, cardio for the sake of the cardio, but I do like the fact that I can get into a zone and listen to a book or think or write there's a meditative aspect to it for sure you can't do that with weights I gotta focus on lifting no because you can kind of zone out and you could really just get into the rhythm totally totally because again with weights like I'm under the bar like that's what I like about the cardio that's exactly it so you have to lean into that totally so I put my headphones on I'm listening to a book and 10 minutes into it man I'm into the book and I'm writing ideas and thinking you're like okay I could like it for this reason these are the things that I could like it for and this whole week that's what I'm going to do this whole week I'm going to go through a book and then look forward to next week when I get to go

23:17Sal Di Stefano:back and lifting yeah I'm so curious to see how this goes I'm playing with the idea right now especially considering that we just launched grade 8 of this like you know it would be really cool and I don't want to mess with what you're doing right now I think you should absolutely do what you're doing right now but afterwards you'd be such a great person to see do grade 8 with the cardio so literally you just do one exercise a day and then the rest is spent on that. You know what my fear is around?

23:40Adam Schafer:This is going to be a great commercial for grade eight. You know what my fear is around grade eight? What? It will get me, and let me explain before everybody goes, shut up. I'll get really strong.

23:49Sal Di Stefano:Yeah.

23:49Adam Schafer:And I start to get hurt once I go past a certain amount.

23:52Sal Di Stefano:So that's why I think pairing it with cardio right afterwards will kind of tamper that. I may be. Because you're right. Because I think if you just ate and did one exercise and got really strong, you would just get really strong.

24:04Justin Andrews:discard the fact that if you just hyper focus on one thing that moves the needle a lot like how far you get yes you know and it's just like it's such like a foreign concept like we need to overwhelm the body with all these things and you know get into this crazy like gauntlet workout i

24:21Sal Di Stefano:love i the reason why i love so much the great aid is because it when i think about what my last like i don't know how many years now has looked like it's looked a lot like that there's a lot a day i mean i i uh yesterday when i trained legs you know quote unquote hard it was squats for five sets yeah that was the hard part then i messed around on the leg extensions really just to kind of mock all the people that were talking i literally have a day i was just rage i had done april i hadn't done leg extensions in so long i'm not even that strong right now dude i'm like i'm i i only squatted 250 okay i'm doing 250 for reps and uh five sets and five i worked up to five sets right lifted the stack and then then i go over to leg extensions stack the whole thing for 12 to 15 reps and even after that i did sissy squats dude and i'm just like the sissy squats were hard oh of course you know i'm saying and of course i i posted about it because i know that that whole thing that this is the best way to use a leg yeah yeah this is the best way to use and all and all the a all the all the smart trainers breaking down the biomechanics of the quad.

25:23Sal Di Stefano:You know the rectus femoris, the attachment of the blah, blah. You guys, everybody who argued that missed the point. I said take, we take two groups. One group for two years is only allowed to do one exercise for their leg development, leg extensions. Then go ahead and pick eight other leg exercises. Hack squats, front squats, Bulgarian split squats, walking lunges, step ups. I mean, the list goes on. The list goes on. And those two groups, okay, they can only do those one exercises for four or five sets, whatever. Pick your sets. I don't care. And see who's got better quads in two years. Yeah.

26:01Sal Di Stefano:Come on. Everybody knows that. Everybody knows that. That's the point of it when we were ranking them is thinking of that. Nobody, and then, you know, you just, the real truth is everybody should do it. I said, of course. I'm doing them. Well, look, because it's easy.

26:16Justin Andrews:Stop messing with me. I like to sit down.

26:18Adam Schafer:Yeah. I know. You know, the real thing too is when it comes to fitness, we've said this before, when you really start to have fun with it and enjoy it, like perfect routines are great. Okay. We write programs. I love creating perfect programs. But if you can enjoy fitness, if you really start to play with it and enjoy it, that's it. You got it forever. You'll love it. If you love, if you generally love fitness, and I used to have members like this in my gym. I'm not talking about the bodybuilders or the freaks. I'm talking about people just love fitness they were always the healthiest why because they just loved fitness and they could do all kinds of different things they would lift weights they would do this

26:57Justin Andrews:they would do that it was no on off it's just all that's it and then you have this you have this like

27:00Adam Schafer:Swiss army knife where you could pull out a tool on the knife for whatever you need oh I need a little more strength boom strength training I need a little stamina boom mobility I need a little mobility I need a little this and a little that I need something for more recuperative now you now you're using fitness in a way

27:15Sal Di Stefano:that values you I always come from of a place of like the very minimalist attitude because in our experience uh even at the the most successful we ever were right so a decade after being coaches and when we probably all consider ourselves finally good coaches right took a decade or whatever years yeah and so we're finally good coaches even at that at peak coach adam you still are only getting 30 to 40 percent of these people lifetime success.

27:42Adam Schafer:Which is a high percentage. Yeah. It's like baseball. Yes. You're batting 300. Yeah, you're a hall of famer.

27:48Sal Di Stefano:Yeah, yeah, yeah. You know what I'm saying? If 70 % of your people fail. Yeah, you're doing good. Yeah, you're doing good. And so my thought, when I communicate exercise and fitness, I always go for like, man, if I could just get people to do a couple of these movements. And that is the argument I always have when we get into these debates with other trainers that are 25 years old and done all those certifications and understand anatomy so well and biomechanics. It's just like, yeah, but what you need to understand is that 80 plus percent of the population are going to struggle most of their life being consistent doing anything.

28:20Sal Di Stefano:And so if I can just get those people to focus on maybe a handful of the best movements and learn to like them, learn to do them, practice them as a skill, figure them out, and then they just approach those, they are going to be pretty strong and fit but if i argue and debate these things about emg light up on the leg extension versus this and confuse the fuck out of these people and and the reason why i'm so passionate about it because i was a young 20 year old reading all that stuff and i wasted a lot of time a lot of clients time yeah clients and my own time doing this when i would have been way better served getting good at my squats that's right getting good at my deadlifts getting good at my bulk getting good at these movements that really move the move the needle i would have been way better way better speaking of controversial posts

29:08Adam Schafer:uh the one where you and i adam were talking about you asked me yes dude what if you could i lost by the way i know i lost you know okay so here's what the post was the post was adam asked me if you could change or implement one thing in commercial gyms what would it be and i said address code and and the controversy in the comments is silly uh about this look everybody I think people need to be reasonable I've been in gyms since the early 90s as a kid all the way growing up it's gotten crazy you guys it's gotten really wild it's gotten crazy everywhere first of all I remember going to the beach you'd never see thong bikinis now you go to the beach so this is just the trend of how people are but gyms this is why I think now is the time I think there's enough people where if you actually implemented a reasonable gym dress code not like you gotta wear a burka and sweats okay everybody calm down but you know just you just you're not gonna wear you can't be you know showing your whole torso or something like that like i think you would get more members well here's enough people that are like enough moms and dads and regular people who want to get fit who are like yeah i'd love to go to a gym where people aren't literally half naked uh you know being distracting or trying to get looked at like and that's the truth by the way if you go to the gym half naked i don't care how it's so comfortable shut up you want people to look at you that's the truth and i think a gym dress code everybody's already experienced this

30:35Justin Andrews:right like you go it's pe class like you have to have like a specific shirt and shorts and it's just like it was simple uh it was effective everybody was in there for a purpose but i mean yeah i mean again it's gotten silly so i yeah go ahead i want to hear your argument yeah yeah so i

30:53Sal Di Stefano:mean i obviously i i took the other side of this argument i can argue your side and i and i let me first argue the way i actually think you believe because you obviously if you you know you well enough you know that you lean way more towards i mean more now conservative but you were still libertarian about this and so i think you're you're not saying we need legislation for no i don't want laws yeah where it's like it's all no no i don't want laws yeah here's a private consensus like everybody agrees like this is a private gym even then i don't think you would uh you would want that all gyms have to do this.

31:25Sal Di Stefano:I think what you like to see is like a gym step forward and be like, this is going to be how it is. And I don't disagree with that because I think that then the market will dictate who's more right. Because I think there will be, and I think we kind of see this with Planet Fitness. Planet Fitness regulates what you can, there are no stringers. Oh, I don't know that. Oh yeah. Oh, I don't know. Oh yeah. So then that's their whole pitches, you know, we're the gym for everybody. Now I think they took the extreme and that's an example.

31:51Adam Schafer:They also got rid of exercises. Yeah, that was to get rid of it.

31:53Sal Di Stefano:And so I think they went to an extreme version of that, but that's kind of their philosophy. And I think you could go to the other extreme. I think you could be like, hey, we encourage shirtless people, and there'll be a bunch of people that go to that one. So I really think that's the answer is allow the gym to do that, and it'll attract the people that like that. It's just interesting to me. So I would say Bradley Martin's gym is the other extreme, and I'm not a fan of that. No. Well, the culture is. Even though I'm pro, wear whatever you want to wear. I'm also like the dudes taking their shirts off and all the cameras, everyone video themselves and influencers like bleh.

32:33Adam Schafer:I really do think if a commercial gym today had a reasonable dress code, I think they would do better. I think there's a lot of people that are turned away from gyms. Yeah, I don't know. Because they feel uncomfortable. Moms and dads. The comments of moms were like, yeah, it makes me uncomfortable. And dudes were like, yeah. And then people, of course, are hammering the guy. If you can't control yourself, stop.

32:58Sal Di Stefano:You could argue that you're right based off of the growth of Planet Fitness. I mean, they're one of the fastest growing chains right now. And they're designed to make people feel comfortable. right if you're really overweight and you don't want to see a girl in a tube top and booty shorts and you don't want to see a guy in a stringer and stuff like that like we're that so you could

33:25Adam Schafer:argue that it also look there's also the purist in me where uh i really love good pure fitness culture and good fitness gym culture is about fitness it's about camaraderie it's about support and yeah you can have that with the half naked bodies also but i think that gym culture when you look at the toxic side, I hate using that word because that's such a misused term, but the toxic side of fitness culture is this like, look at me, it's all about how I look, it's all about looking at each other, it's about checking each other out.

33:55Justin Andrews:It's heavy on the vanity.

33:56Adam Schafer:People will talk about gyms as a meat market. This is where that comes from.

33:59Sal Di Stefano:Now, how do you make peace or reconcile that feeling that you have when you also simultaneously Pumping Iron is one of your favorite movies? Yeah. And that gym is, the guys are taking their shirts off, they're in booty shorts and they're - Well, that was a different,

34:13Adam Schafer:that was a different time i mean let's be honest those gems were small and it was pros and so the culture is the culture uh i'm talking about the typical gym today commercial gym it's a commercial gym i'm trying so if i owned a commercial gym today i mean that gym if it could have been a commercial gym though it would have been it just couldn't be it was all different back there was such an outside of the you know the mainstream i know and it's but maybe that's what it is that's

34:40Sal Di Stefano:how do you reconcile that because you've never spoke out of anything about that with that with that gym yeah and that gym was okay and they took their shirt they were barefoot took shirts off booty shorts you know slapping each other in the ass in the back they were doing all that dog they did posing in the mirror and you know i'm saying and so there's all that but it's now obviously it's grown to mainstream these are commercial gyms and now it attracts a lot more people and So is it maybe more because you just see a lot more of it? And it's, I mean, what? Because it's the same. It's kind of the same thing.

35:13Adam Schafer:I think so. I don't, like, again, I don't think there should be a law. But I think a gym today that was really fitness forward, that was clean, great equipment, great trainers. The trainers make the culture, by the way. What I'm saying doesn't make the culture, okay? It's the trainers and the staff that make the culture. But that had a reasonable dress code, I think would really serve the people that need this the most. which is the everyday average person that needs, you know, the 20 something year old fitness fanatic. They don't, they'll go work out. They'll go work out somewhere. But the, you know, the, the, the mom that has two kids, the dad that's working, the person who's overweight, like, uh, and again, reasonable, you don't need to go wear a uniform.

35:52Adam Schafer:I don't think you should show up at a gym and be required to wear like some crazy uniform, but I do think some reasonable, look, I have a 16 year old daughter. Like you walk her, Would I want to walk in my 16-year-old daughter into some of these gyms? By the way, it's not half-naked dudes. I don't want her around the way some of these people are presenting themselves. And she's 16 years old. I don't know if I like this culture.

36:14Sal Di Stefano:It's funny that you and I find ourselves in this argument and disagreement here because you and I also disagree on the spanking thing. Yet I don't spank. And I also, my wife and I, train in hoodies. We are in burkas. we're fully burkered out with dredge because that's my vibe is to be hooded out covered like you know can't tell who i am type of deal and i'm hiding this thing underneath like that's

36:37Justin Andrews:yeah you know i'm saying but i also am like i mean what is like the thought process too of like some people that go in there it's a signaling of like uh i'm you know it's a single yes energy and it's a it's a dating thing and it's like look at me like trying to attract like a potential person And so it's like, yeah, that's an interesting thought is like, well, where where does that person now, you know, go try to signal that?

37:04Sal Di Stefano:Well, so I like this as a as a pro argument to it, because here's the thing is like this. And this I didn't find this out till way later in my dating is one of the things I love about Katrina is that she cares about health and fitness like I do. She's not obsessed with it, but she cares enough about it that there is this accountability piece that comes from my wife. well where's a better place than to find a woman like that than inside the gym right and so i could understand this natural inclination to want to signal you know and present and be that and that's the best place to find each other attractive and stuff like that so i and to be honest i have luckily i met so here's funny katrina talks about how many times we'd seen each other in the gym i never noticed her why because she's hooded up that's right i could never now i met her outside of that and then realize that she was like that.

37:56Sal Di Stefano:And I respect, I love that she does that. It's great. But I wouldn't have picked her out inside the gym had we not met in business.

38:04Adam Schafer:It's also like, okay, how would you communicate this to your daughter? And I'm speaking both to men and women. If my daughter wanted to go to the gym, wear a strapless tube top with tiny little shorts, I'm going to sit down with her and be like, honey, why are you dressing this way? You know, you want people to look at you. You want that attention. Let's talk about that for a second. So, okay, that, and that's actually. It's not about it's too hot in the gym and I need to be comfortable.

38:28Sal Di Stefano:You know what? But here's the thing, though, too. And I would rather that, I don't have a daughter, so I can't speak from that conversation. But if I did, I would rather me have the conversation with my daughter and she chooses that she doesn't, but she has that option if she wanted to. And I like that. I like that because she's going to go to school and they're going to offer her drugs and sex and all these other things. And I hope that as a father, I teach her these things.

38:53Adam Schafer:I'm not saying the gym raises my daughter. My point with what I'm saying is the conversation I would have with her is also an honest conversation you have with yourself. When you go to the gym and you are almost naked working out, it's not because it makes you comfortable. It's not all the lies. Shut up. See, that's the dad. You want people to look at you. That's the dad in you wants to come out and you want to father all these girls. I don't want to father anybody. It's just an honest conversation. because there were people commenting. Listen, there were people commenting underneath, well, if you can't control yourself, it has nothing to do with me.

39:26Adam Schafer:I don't care. But I'm talking about the question was, if I owned a commercial gym today, I think this is one of the things I would implement. And I think it would be good for business. I think it would be good for the culture. I'm not going to force you. Dress however you want. You walk into my private room. You walk into my house that way, I'm going to kick you out. So I'll do the same thing in my gym. And so again, it's just, it's an honest conversation.

39:46Justin Andrews:It's an interesting experiment. I think that it would do well. And then the other ones would do well for like the more dating kind of environment. I think that, you know, there's room for that. I mean, it's a big industry. Like there's plenty of options. Like I don't think that there should be like, I think it'd be fine to just define it. Here's what our, you know, code of ethics are. And this is what our gym's culture is about. And so sign up for it or not.

40:11Adam Schafer:Also, from a business perspective, you'll love this, Adam. Yeah. You want to make a gym that actually is profitable, does well, has a big impact. Who are you going to cater to? The young kids who are coming in and trying to hit on each other half naked? Sure, sure. Or the middle-aged people who are like, no, I'm here to work out. It's a sliver of the – Who's got more money to spend? Right.

40:29Sal Di Stefano:I feel like that's – so, I mean, to me, that's when I think of what you're describing. And I don't go enough big commercial gyms lately to even have much of a dog in this fight because I haven't experienced what you're saying. Like, I think that when I go to, like, say, a Club One or Club Sport, like, it ain't like that at all. No, no, that's too expensive. Yeah, yeah. And when I go to, like, I don't know, I'd say when I go to, like, American Barbell or Golds, I think there's a healthy balance of it. I don't think it's, like, extreme or crazy. I have seen extreme, though. I've been to, like, those ones in Las Vegas.

41:03Sal Di Stefano:I think in L.A. or Vegas, yeah. Yeah, I've been to Las Vegas, and I've seen Bradley Martin's gym. Probably Miami, too. I went there once with my wife because her family's in Vegas,

41:11Adam Schafer:and we went there to work out with her brother and her sister-in-law. And I think it's just Vegas culture too. Well, I mean, that's where all the strippers work out.

41:19Sal Di Stefano:So, I mean, and they are advertising. I mean, it is business for them. That's true. So I can't hate on that. It's like that's what they do for a living. And it's like best way to get customers to come pay me at my job is to see my body when I work out. And so I understand. But I'm not the biggest fan. I wouldn't, again, want my daughter growing up in that and stuff like that. but I also would teach her that. And I feel like the thing that I don't like, I think, where I agree with you or probably what we have in common is that that same guy or girl who dresses like that and gets attention that maybe they don't, is like inappropriate or they don't like too much.

42:00Sal Di Stefano:It's like, well, you're bringing that on by doing that. And so I also -

42:05Adam Schafer:You play a role too. Everybody, that's, so that's like - It doesn't excuse the dirt bag. No, no, that's not what I'm saying by that. But if you put yourself out there, that's the whole uniform. This is a conversation I have with my daughter.

42:17Sal Di Stefano:If I had a daughter, that's what I'd say. Hey, if you do this, know that there's dirtbag guys out there. And what they're seeing. They're going to be gawking at you. They might be taking videos of you. They're probably going to approach you when you're trying to work out. So understand that and what you're subjected. They're just looking for an opportunity. That's right. That's just reality. And that's, so it's like, if you're going to do that, To complain about that is another thing. It's just like there's a real easy solve to this.

42:43Adam Schafer:Somebody commented something hilarious underneath because somebody wrote, well, you're just talking about the women. And then this guy's like, you know what? If I went to the gym wearing what you guys were wearing, you guys would kick me out a whole lot fast. I was like, it's true. If a dude walked in there with tiny ass little shorts with his junk hanging out. He made my wife beater.

42:58Sal Di Stefano:I said, what about nipple type wife beater? I said, ask him for a friend.

43:04Adam Schafer:You don't have no moose knuckles. You know, I haven't worked out in that in a while.

43:07Sal Di Stefano:Really?

43:07Adam Schafer:No. Good for you. No. And it's because my - Well, it promotes that. No, my security is a little bit better. It's an insecurity thing, right? All of it is. It's like you want to show your muscles.

43:18Sal Di Stefano:I know that so well because that was me, dog. I did that for years. For years, I wore three T-shirts, wife beater, regular T-shirt, another T-shirt. Makes you bigger. Yes. And then I get airing up in the gym, layer after layer comes up. Pump cover. Yeah, yeah. I know, dude. You know what I mean? That's a thing now. I know. The pump cover is a thing. That's what they call it? yeah there's a term for it's the top shirt yeah there's a term there's a term for something we've been doing for 25 years when we work out and they call it a pump cover and stuff like totally so

43:47Adam Schafer:anyway i was going to ask you adam you've been having the uh the huel uh meal replacement a lot

43:52Sal Di Stefano:like crazy almost daily yeah so i mean i'm this is the first time i've seen you consume anything

43:58Adam Schafer:that's a meal replacement that's entirely like there's no it's all plant-based yeah and you always have and you're like a like a you know i'd say you have like a palette of a child

44:08Sal Di Stefano:it doesn't taste super good you won't have it yeah yeah but well dude i had they have a i mean the strawberry banana flavor is bomb they have a chocolate peanut butter flavor that's bomb that's one i like they've got it they've got a coffee one have you had the coffee one yet no yeah have you had the coffee one yet we only had a couple in there and i i had them and i'm like man where they all at because we've only had i haven't seen more of them we have more of the other ones uh and that's my favorite one that i've had yeah i haven't seen it come back in our refrigerator in a while so those are what i like is this and we've talked about this before uh i if i do a certain amount of whey or dairy in my diet um i'm fine but when i'm really trying to push and hit my protein intake it's almost always in the diet in order to kind of get there and i just digest that way better yeah and so if i just break it up and so i make sure that one of my sources is coming from that instead of like two sources of whey or dairy it's really easy to digest very yeah really easy And so I like it post-workout.

45:03Sal Di Stefano:Post-workout. Oh, because it's got carbs, too. And it's already loaded. It's good. Yeah, it's a meal replacement. I can get it right afterwards. And so, yeah, I've kind of enjoyed it, dude. Wow. Yeah, yeah. I did not see that.

45:14Adam Schafer:I've never seen you consume that consistent of shakes ever.

45:19Sal Di Stefano:I also am such a ready to drink. Even in my - You don't like adding powder to water? Yeah, I do. I know. The shaker cup thing. It's too much. I mean, I did it. I did it for a very long time. so I absolutely was the shaker cup guy. I'm the one that came up that showed you guys the tip on that. Oh, yeah.

45:36Adam Schafer:Tell everybody. Dude, that is,

45:37Sal Di Stefano:if you are a shaker cup person, the worst part about shaker cups is the nasty protein smell. Oh, God. Oh, you have to throw away the... Yeah, it's disgusting. You can't scrub it.

45:47Justin Andrews:In your car in the sun. You can't scrub it. Oh, throw it in the garbage.

45:50Sal Di Stefano:There's a massive hack for that. You'll never get it out. The minute that you finish that, you literally, and you don't even have to do a good job of rinsing. You literally pour it out, rinse it, throw it, and you throw a paper towel inside it and close it. throw it in your gym bag. It absorbs everything. It absorbs everything. And it'll keep it from ever getting stinky. That was, I forgot who taught, I wish I could give the credit to who it was, but it was in my bodybuilding days. It works. It's magical. Yeah. It works great.

46:14Adam Schafer:If you leave your shaker cup from the morning till evening, sometimes it ruins it. Yes.

46:18Sal Di Stefano:Especially if it was sealed and it wasn't rinsed.

46:21Justin Andrews:I've thrown multiples out.

46:22Sal Di Stefano:Yes. And so all you do is you got to just throw a paper towel in there. Gross. And then it'll absorb it all in there and it will not stink. It's a huge hack. Speaking of calories and stuff,

46:30Adam Schafer:Okay, so we all have foods that we just, like, we want to overeat, right? And for me, I've talked about French fries before. Dude, it's the ones from In-N-Out. I can't stop. No, no, no, listen, listen. Those are delicious. Listen to me. Listen, we went to In-N-Out now a few times with my family, and I'll order two fries. I always get two fries. And my kids never finish theirs. My niece doesn't finish hers. Bro, listen, I ate five fries. Five. Oh, my God. In a row. Bro. In a row. And I was like thinking to myself, I'm like, oh, I'm going to stop. I'm going to stop.

47:04Sal Di Stefano:And I couldn't stop. It was too palatable. You're so in that place right now that I remember. That's funny. One, you've healed your gut.

47:10Adam Schafer:I think they put a lot of drugs in it. You've healed your gut so you feel a lot better.

47:15Sal Di Stefano:So you don't have that natural regularity you should have. Yeah, yeah. And you've built so much muscle that you could power through stuff like that and not get super fat. If you were getting fat, like you would actually slow down. I don't know. I know you. If you were getting fat from it, you would slow down. You call me fat every day. Hey, this reminds me of my daily gelato kick that I was on peak bodybuilding. You know what I'm saying? When I was 240 and like 7 % body fat, I was eating gelato every day.

47:39Adam Schafer:But you're like this with ice cream, right? If it's in front, you'll just eat it. Oh, yeah. Until it's gone. Gone.

47:43Sal Di Stefano:Yeah, see?

47:44Adam Schafer:Gone, yeah. Like you won't stop because it hurts. No, no, no. You'll just keep going.

47:47Sal Di Stefano:No, actually, I mean, until it actually hurts. Have you ever tested it? I will pass, yeah. I'll pass full until it starts to bother.

47:54Adam Schafer:Like how much will it go to? An ounce, like a gallon?

47:56Sal Di Stefano:Oh, no, I could put a whole, the whole carton thing. Wow. Yeah, yeah. Is that a gallon? No, it's not a gallon. No. Gallon's a big one. A quart. A quart? No, it's more than a quart. What's a thrifty's ice cream thing like that? Yeah, I could put a whole, which is like, I think, 3 ,000 calories worth of ice cream. Oh, my God. Yeah, yeah, no, I could do that. That's a lot. Right now, I couldn't do that. But peak metabolism when I was like, like where you're at right now, where you're saying you could eat five fries, I could eat a whole time of ice cream. Bro, I couldn't believe it, though.

48:24Justin Andrews:I just kept eating it. My kids are like, I don't want to. Roll switch, dude, because I can't eat anything without feeling the pain of it. Yeah. Yeah. It's just, I can't, dude. I can't eat, like, all the fun, crazy stuff. I'll eat a little bit. Did you do the parasite cleanser? Die later, dude. You might have worms. Did you get the parasite cleanser? I don't have worms.

48:40Adam Schafer:You got to do it, dude. Adam did it. I did it. I did it.

48:43Sal Di Stefano:You got to do it, dude. Yeah. You might have that. Maybe, but I mean, it's just. He's just got to stop with cheese, dog. He's just got to stop cheese. That's all he's got to do.

48:51Justin Andrews:I'm just going to just

48:52Adam Schafer:blame it on the one condition that's proven what is it for you Justin where you fit some front of you is it cheese for real? I always eat cheese how much is that Doug?

49:03Sal Di Stefano:a quart and a half that's 3 ,000 calories?

49:07Adam Schafer:good god

49:08Sal Di Stefano:we always talk about stuff that stems from childhood shit I remember I have a lot of blurry memories One of my biggest memories is I moved out when I was 17, got my own apartment. And I remember the first time I went grocery shopping. I'm getting ice cream. My freezer was literally nothing but frozen burritos and freaking ice cream, dude. And that's all that was in there. And I remember, because I couldn't do it, my parents wouldn't let me do it as a kid. I would open up the container and sit in front of the TV, and I'd just sit there and eat the whole thing, dude. Eat the whole thing. Yeah, yeah.

49:41Sal Di Stefano:I can't. I can't. And the worst part was I played basketball. I did all these active things so I could get away with it. Yeah. It's like it was the worst thing that could happen to me. Like, I know that if it put a ton of weight on me, it would have kept it.

49:54Justin Andrews:I feel like there was like two or three years where it was just Costco. Like, I only ate Costco, like, bagel dogs, ordered those, like, bagel bites. Yes, I lived on bagel bites. And, like, otter pops. And, like, yeah, ice cream. And that was it. Yeah. And it was like, yeah. There was, like, a frozen burritos, the bagel bites, and Hot Pockets.

50:13Sal Di Stefano:I lived off of for years, dude. Oh, my God. I see the Hot Pockets. It was terrible. You know why? Because they sell you on how healthy they are. How many grams of protein are in there? That's it.

50:20Adam Schafer:Look at how many grams of protein are in there. I remember when I realized if you ate a pound of pasta, it was like 40 grams of protein.

50:25Sal Di Stefano:Raviolis. A can of raviolis, dude. I remember that.

50:27Adam Schafer:Get it all in. I'll eat a pound of pasta.

50:29Sal Di Stefano:It's all cheap.

50:30Adam Schafer:Let's go.

50:31Sal Di Stefano:Hey, what did you guys, what did everybody do for Valentine's Day? Oh, good.

50:35Adam Schafer:So Jessica made it this fun holiday for the kids. So they all came downstairs. They had a little Valentine's Day gift. she set up the table with like hearts and and uh i got chocolate covers it's really nice so she's like she wants to start this tradition and then i got her a gift i was gonna get her something else i won't say it on air because i'm gonna hold that for another time but one thing i love so my wife's into working out and so what's cool about that is i can get her fitness gifts without it being like offensive like typically you buy your wife like a workout like something for exercise you always like run the risk of like okay are you saying i'm fat like what's the deal you know hey honey i got you this new machine you know i got you this new extra dumbbells but she loves right she loves it and we have the big we have our big garage and so um i got a you guys know that row machine i got recently yeah so so love it that same company i'm not gonna mention them because they don't sponsor us but they got some i got a standing uh abductor machine have you ever

51:32Sal Di Stefano:seen standing abductor machines no so you know abductor machines waste of time right yeah yeah

51:36Adam Schafer:There's ones where you stand and you squat down and press your legs out. And it really hits and isolates the glutes as a way to emphasize connection.

51:46Sal Di Stefano:Can you load yourself while you do it? You can load the –

51:49Adam Schafer:Yeah, there's weight on it. You can load.

51:51Sal Di Stefano:Yeah, but that's only on the abduction or adduction position.

51:53Adam Schafer:It doesn't matter. You have to push down and out as you come out. Interesting. And Brett Contreras, he constantly posts about these standing hip abducting machines. I've never used them before. but I know enough about exercise and the body to know what something will feel like and I saw one for the house for like your home gym so that's what I got it did you try it? no I just ordered it oh okay so I haven't used it so that's what I got it for Valentine's Day what'd you do?

52:16Justin Andrews:okay yeah we went up to Half Moon Bay oh I love that place it kind of doubled up well it definitely doubled up it was like my birthday present that was like you know delayed

52:25Sal Di Stefano:it's like Valentine's Day birthday present

52:28Justin Andrews:I really was like we're smashing both these together at this point you waited too long so you know we're just gonna just make it a so i get credit for valentine's day exactly i get credit for this uh so yeah we enjoyed that but it was i mean brought our own we like to do it so it's like we have our own kind of setup so we don't really have to leave and uh see i had a couple bottles of romby and uh it was uh i made sure this time to bring some zbiotics and all that we were like set dude so i didn't have any of the ramification of that next day. So we had a great time.

53:02Adam Schafer:When it's just you and your wife, how much, because obviously when you're in your 20s, you just go hard with drinking too far or whatever. What does that average out to? If you guys are hanging out, just the two of you, and you're drinking, is it like four glasses? I mean, it's probably like a

53:18Justin Andrews:bottle and a half. Total. Oh, that's not too bad.

53:21Adam Schafer:Over the course of a whole lot. A bottle's only four glasses.

53:25Justin Andrews:We're not like crazy, yeah, like you said, We're not like raging teenagers anymore. You're not Katrina. Enjoy like the scenery.

53:34Adam Schafer:Wait till you get to ask me. But the Z-Botics makes a difference.

53:38Justin Andrews:It made a bit, because I'm not, like with wine, I enjoy the flavor. I enjoy the taste. But like, it usually gives me like, I definitely feel like headaches. Especially in Redwood. Yeah, dude. It doesn't sit well with me, usually. Does Courtney like the Z-Biox also?

53:54Sal Di Stefano:Does she use it too?

53:54Justin Andrews:She does too, yeah. because yeah and the thing is like we like to be out and about and like go places we don't want to be like oh just like stay in bed all the next day you know so we want to get up and go and we're out like at downtown and doing a bunch of stuff and we went to some place where it's like i had to endure um so there's these like natural like plants gardening places and stuff and so i'm like you know the the husband that's like you know what is this and like i'm trying to trying to pronounce like all these latin names and stuff like what kind of hocus pocus wizardry is this that we're buying you know it's like anyways where you act interested yeah act interested like i'm like yeah this wow this is only you know grows in this kind of native climate cool you know so but it yeah we had a good time you saw your bagpipes too yeah yeah i love that place for that it's just it brings those those vibes of like when we were in scotland uh it's It definitely brings that here.

54:55Justin Andrews:And that's a cool feature. Have you done that yet?

54:58Sal Di Stefano:Have you gone into one of those? Both Half Moon Bay and Spanish Bay both do that. No, and I've never done that. So cool. Yeah, it's cool. You get a room right there. And they play that out there? At the sunset. So you're watching the sunset come down the ocean. And the bagpipes goes the whole coastline. So for like an hour, he's gone.

55:15Adam Schafer:When I hear bagpipes, I can't help but think Braveheart, the movie. Yeah. Yeah, it feels like war. Oh, hell yeah. Yeah.

55:21Justin Andrews:Well, yeah, it's like a cinema. I think, you know, it's a weird thing, but I thought about this because each culture kind of has like a distinctive instrument and like kind of like music. And so bagpipes for me, it hits like, you know, it's like a like almost like a tearing effect. I swear to God. Yeah. And I think of Adam and I'm like, you know, polka. No, mariachi, bro. Yes, we get both. You get the German and the Mexican Jews. Dude, it's polka. Don't kid yourself.

55:54Adam Schafer:I don't get tearful when I hear an accordion. You know what I mean? I hear an accordion. Yes, you do. No, I do. Yes, you do. You like it.

56:01Sal Di Stefano:What's that song I told you I listened to that I drive? That's famous. Oh. Who's that artist? Oh, oh. Super famous. Oh, let me hear you. Tell me. I know you feel that. Come on, dude. Even I feel that. I'm not Italian. That's the equivalent of it. I turn it all the way up, drive with my windows down.

56:13Adam Schafer:Yeah, of course you are, bro. You're driving your tiny car. That's why. I feel it, though. You know what I'm saying? It just feels right. It just feels right. What did you do? What did you guys do?

56:22Sal Di Stefano:We had Jason and Danielle over. Oh, yeah. And I cooked. I cooked for everybody. Katrina wanted my baby back ribs, and so I did baby back ribs, made a baked bean homemade thing that I did, and then they brought some stuff. and then we Z-biotic'd it up and then drank, but ours looked a little bit different than a bottle and a half. I mean, Katrina alone put three bottles of champagne down. No, she didn't. Yes, bro. She has extra livers, doesn't she? Bro. Yes. How does she okay? And she doesn't do the, she occasionally does Z-biotic. That's why we like hanging out with her. She didn't do Z-biotic, Don.

56:59Sal Di Stefano:She did not do what I did. Some people could just process. It's in genes, dude. You can do, I cannot have. Oh, God, I would die. Yeah. She had three bottles of champagne, and then her and Danielle cracked another bottle of white wine. That's how we finished the night. Oh, my God. Insane, dude. Absolutely insane. And you wouldn't know, like, because she keeps herself pretty composed. I mean, until she came down in the Britney Spears outfit, and then I realized, like, your mom's in the house, and you just came down. Yeah, it's like, dude, you guys got to leave. Then I realized how tipsy she was.

57:36Adam Schafer:I was just like, you know, your mom is upstairs in the room and you just walked downstairs.

57:40Sal Di Stefano:I felt like go upstairs. Hold on. I'll be there in a minute. So I'm like, okay, this is what three bottles looks like.

57:47Adam Schafer:What do you say to get everybody out?

57:48Sal Di Stefano:Or are you just like, hey, guys, leave whenever you want. Well, Jason and Danielle had just left. And I was downstairs doing dishes and stuff like that. And my mom, so my mother-in-law stayed the night. And her and Max, they went up to bed, watched movies in the spare room or whatever like that. So they had been in bed for a few hours. We stayed up drinking by the fire, watching Nate Bargazi, laughing, having a good time. so that and the kitchen was a disaster i can't go to sleep i cannot have a good night with with a dirty dish you know yeah and so i'm like i'm gonna just let me straighten up a little bit and stuff like that and so i'm downstairs and here she comes down britney spears out bro and i'm like yes dude she's like come to bed and i'm like uh you know your mom is like literally now do you leave the dishes or you just wash faster i've washed faster because i can't i still can't yeah it's like I'm getting don't worry she's like hurry because I'm gonna fall asleep I'm like no you won't I'll be up there in just a minute you know what I'm saying so yeah if you open the dishwasher there's like food clumped all over the food you know what I'm saying I didn't do a good job of spraying everything down

58:45Adam Schafer:is there an outfit like my wife if she wears I've never seen that one

58:48Sal Di Stefano:that was a new one obviously yeah that was a new one

58:52Adam Schafer:my wife if she wears like a long like flowy dress if she has an apron on barefoot and she's doing anything in the kitchen I don't understand What happens to me? That sounds biblical, bro. I just go, I'm just like, I lose my mind, bro. And if she has no makeup on on top of it, she thinks I'm lying. She's like, no, you don't really. So listen, you try that. That's the hippy dippy in you for sure. Something, dude. That's hilarious. Something, dude. She's in the kitchen making food. I'm like, oh, God. I'm like tall socks and short shorts.

59:21Justin Andrews:Okay, well, that's to me. Yeah.

59:24Sal Di Stefano:I mean, mine's pretty awesome.

59:25Justin Andrews:Any skirt, yeah. Yeah, yeah. A tennis skirt is like.

59:29Adam Schafer:There's nothing that I can put on, though, that'll do that. You know what I mean? No, there's nothing.

59:33Justin Andrews:Yeah, they don't. Whatever, bro. We do shirtless and a tool belt for you. Well, that's true. That is like a home run.

59:40Adam Schafer:Yeah, but you can't just walk out. You have to actually do something.

59:42Justin Andrews:Yeah, you got to actually fix things.

59:45Adam Schafer:Have you pretended yet? You just walked out with a tool belt and just carried a two-by-four?

59:50Justin Andrews:No, but you know, I saw a hack. It was funny. I saw this guy, this dad hack, who actually, he ended up going in and like loosening bolts and things ahead of time. and then would turn the water off and was just like, oh, the toilet's not working. Like, oh, man. I got this. Better go get the tool belt. He goes and grabs it. He just goes, turns it off. Yeah, I'm going to need some beverages. And his little daughter's coming in, giving him drinks and stuff. He's like, oh, thank you, honey. This is so hard. And he's just like, I'll hack this guy. He's just tapping the pipe with a hammer. He's going to hack the system.

1:00:20Justin Andrews:Yeah. Gets all the praise.

1:00:22Sal Di Stefano:Oh, that's great. Hey, I found a new show. and for some reason I thought I had lit the preview and I didn't think it was going to be that good. Katrina and I both from different friends had the recommendations and we're like, you know, maybe we'll turn it on and we'll watch it. Really good. It's on Apple TV. Shrinking. with Harrison Ford and the guy from Yes Man. I forget his name. He does more comedic movies. Oh, yeah. You know what I'm talking about?

1:00:49Justin Andrews:I know what you're talking about. I can't think of his name. He's a smaller guy. I love you, man.

1:00:52Sal Di Stefano:Yeah, yeah, yeah. I love you, man. That's what it is. Not Yes Man. I love you, man. Yeah, yeah. That guy, I forget his name, and Harrison Ford. And it's a very well-written comedy short, really good. It's on season three. I think it's season three right now. and uh we the only reason why we turned it on was because we literally had like three different people tell us like have you guys not seen it we're like oh we saw it on apple we didn't we didn't watch it or they're like oh my god it's so good yeah and so uh funny because we went to go watch it and it was it's ranked number one right now on apple yeah and uh watched it and it's

1:01:28Justin Andrews:really good it's really yeah that that new uh game of thrones show jason siegel that's his name

1:01:33Adam Schafer:Seagull. Yeah. I refuse to watch anything until I see if they're not on the Epstein list. I don't know, man. Oh, God. You're not going to be watching much. Exactly. You won't be able to watch any TV news.

1:01:43Justin Andrews:You get Mr. Rogers and he's gone. It's like, oh, man. I'm like, everybody? Everybody's on this list? Reruns him. Makes me love Mr. Rogers even more now, dude. It's like, geez. He plays evil.

1:01:54Sal Di Stefano:I wish... That's the type of person that should be taught in history class. His story... So good. It's been a long time since watching something and got me emotional. His documentary was so good.

1:02:06Adam Schafer:Just a great guy.

1:02:07Sal Di Stefano:And as a kid, I watched it, but I didn't know his full story.

1:02:10Adam Schafer:Which, by the way, I got to say this. Justin, you brought this up. Is it true that the Epstein emails show that Michael Jackson was innocent? Bro, I've been going down. And was actually taking kids and bringing them to Neverland Ranch to prevent them from getting sent?

1:02:24Justin Andrews:I've heard this. I don't know if that's proven. There's a lot of conjecture around it. God, that would suck.

1:02:30Adam Schafer:I know.

1:02:30Justin Andrews:I was talking to one of my friends about it, too. And his uncle actually was one of the arresting sheriffs in Santa Barbara who went there. And so one thing he said was like, the doors, like you could lock them. You couldn't get out from the, you couldn't open them from the inside. Oh, that's weird. It's like weird, right? Oh, that's weird. So then he was kind of like, you know, I don't know, like, because I want to believe that because I'm a huge Michael Jackson fan. and then i saw like a lot of these theories kind of uh opening up about that but who knows dude

1:03:04Sal Di Stefano:like i've watched all kinds of stuff on that i went down that rabbit hole too i saw i heard the phone call before the night he was killed or died you know and he's literally with his doctor yeah he's literally taught no it's not his doctor he's talking to somebody else and he's talking saying that they want to kill me he's like there he's he's basically the night it's the it's the it's the night before you know that he was in the middle of suing uh sony for uh and so he was in middle of suing sony uh macaulay culkin and the other kid who spent the most time with him said that they defended him that court case you know what he won those kids he won that case that so all the stuff that was against him that they made a documentary about him and everything like that

1:03:47Justin Andrews:that he won that case when it came out after he died too that and these were all kids they They dismissed their testimonies. And then all of a sudden now this documentary comes out and they put their false accusations in the documentary. So it's like, to me, yeah, it's all suspect.

1:04:04Adam Schafer:Yeah. Interesting. Really crazy, right? Look, everybody, the science on red light therapy is profound. There are studies that go back decades that show that red light therapy boosts function in all the cells that are exposed to it. What does that mean? You put it on your scalp. You grow more hair. You put it on your skin, your skin gets healthier. You put it on a muscle, it recovers faster. Put on an injury, inflammation goes down. You can even raise testosterone with red light therapy. Here's the problem. Most of the wavelengths that are offered by the red light therapy you find all over the internet, it's not the ones they use in studies.

1:04:42Adam Schafer:It's actually crap. You're wasting your time. But there is one company that uses the same wavelengths that you see in studies. It's Juve. Juve is red light therapy that works like the ones you find in the studies. And if you go through our link, you'll get yourself a big discount. Go to juve.com forward slash mind pump. That's J O O V V.com forward slash mind pump. The code mind pump. We'll get you$50 off back to the show. Our first caller is Jasmine from Colorado.

1:05:10Justin Andrews:I've been lifting for about over a decade. I've been training Brazilian jujitsu for 14 years. I've been climbing for four years since I moved to Colorado. and this past month or so since giving birth to my baby boy has been probably the hardest adjustment as an active person who's been consistent for so many years even in pregnancy I managed to maintain like three times a week of adjusted lifting regimen I also managed to kickbox all the way through the week I gave birth but since then I've only been walking and doing occupational therapy and as you probably can imagine I'm pretty eager to get back into the swing of things.

1:05:48Justin Andrews:And at this moment, as I'm trying to think about like how what my life looks like, and how my activity looks now post baby, I kind of have plans to do maps 15 in my home gym, especially after hearing feedback from you guys on to other parents on the podcast. But what I've noticed is that programs and advice specifically to recovery postpartum and actually during in pregnancy are pretty dated and often lacking, especially as an active person. Even though I'm waiting for clearance from my doctor to be able to work out again, I'm pretty much a poster child for overdoing it on things. And I, I, it's funny that you, you just had that podcast where you talked about getting back in shape after having a baby, but I would love to get your feedback on like what this actually looks like specifically, you know, how do I, how do I treat lifting differently than jujitsu and climbing and what does it really look like right because i i like is it starting from completely zero with body weight exercises is it a little bit away i'd

1:06:48Adam Schafer:love to hear like what you guys think jasmine um thank you for this question so much and you is this your first child yes okay thank you for calling in because you're right uh the information that's out there for moms is dated and it's based off of it's first of all it sucks anyway across the board. But it's also based off of inactive, you know, regular people, I guess, people who aren't working out all the time or staying fit. Nonetheless, number one, I want to encourage you, you're doing a really good job. And the reason why I want to tell you that is because what you went through, and I would love for you to expand on this just for other moms listening, is probably the most radical body change.

1:07:36Adam Schafer:I'm not in control. What's going on? Things are changing, like experience you've probably ever had through your fitness career. Is that, am I putting it accurately?

1:07:47Justin Andrews:Yeah, 100%.

1:07:48Adam Schafer:Okay. The hardest thing about all of this for someone like you, who's been working out and fit and active is it's so hard being someone who for a long time, you've kind of got your hands around your body and fitness. Like you've done it for so long. You're like, I know how to get fit. I know when something hurts. I know what to do with my diet. Like this is great, but you've been given a radically different hormone profile body and a different perspective. Even your thought process is different. You're probably even finding yourself thinking and reacting in ways that are different, especially postpartum, which is a very difficult thing to process because you got to kind of let go.

1:08:30Yeah.

1:08:30Adam Schafer:You're like, I don't know what's going on anymore, which is a really scary thing to do. So here's what you'll hear from people in social media. They'll say things like, oh, once you're released, once your doctor says you can get back and exercise, and by six months, you'll be back in shape. A year later, at the longest, you're going to be great. It'll be like whatever. You might even have someone posting and saying that this is me, and I'm great, and I'm fit, and all that stuff. Lies. It's all lies. It's all lies. it's going to take you to feel like your old self the way you did before you got pregnant it's going to take about two years now that doesn't mean in that two-year process you're not going to see fitness improvements and changes and strength and all that stuff but don't expect to feel the way you did before for at least two years also yes you are you got to treat this like you're starting over completely because this is a completely different body than you're used to.

1:09:34Adam Schafer:Hormones are different. Your priorities are different. Even the way you process sound and sleep is different. You hear your baby crying. It does something to you that you've never experienced before. In the middle of the night, you probably wake up at the slightest movement of the baby. Whereas before you might've been able to sleep all night. You might have intrusive thoughts. What if I drop the baby? What if this happens? This is all part of what happens to you as a mom to make you a better mom. Okay. So you got to start completely over with, with everything, the program that we have, and I know that's a hard pill to swallow, but I'm going to encourage you right now because of your fitness background, it's going to be way easier for you than it is for most people.

1:10:17Adam Schafer:The challenge is going to be you submitting to the whole process. That's going to be the challenge. The whole challenge is, can I just give in to the whole thing the best program we have postpartum by far hands down is map starter yeah it's better than

1:10:31Justin Andrews:i actually have map starter good i didn't run it but i had i bought it for my dad but i actually

1:10:36Adam Schafer:have it so you're gonna start map starter and you're gonna be like this sucks this is way too easy i could do this on my strength stability yeah you just gotta get into it yeah this is easy like what am i doing like i'm way stronger than this or whatever uh you trust totally trust the process because you have to relearn muscle recruitment patterns. Your hormones aren't going to be back to what they were before for a little while anyway. Lots of things stretched and moved. Your pelvic floor muscles have been changed for the time being. Your core stability has changed for the time being. Posterior change has changed for the time being.

1:11:11Adam Schafer:So MAPS Starter is going to be the program that you start with, and you're probably going to run that once or probably twice and then move to something like MAPS 15.

1:11:21Sal Di Stefano:okay now let me tell you some encouraging and positive stuff and this was stuff that i remember having to communicate to katrina as because she came into pregnancy in like some of the best shape of her life diet was dialed she felt the best she was lean strong all the things felt great and uh i started her on starter and i remember her within a couple weeks like all right i'm ready give me anabolic or give me the next program like i'm right and i'm like are you not seeing progress some results every week and she's like well yeah i am so i'm and i'm like that exactly the goal is to do as little as possible to elicit the most change you're seeing change so the cool part about somebody like you or her is even going through a program that in your head you go this is so less of what i would i'm yeah this is so much easier or basic compared to what i could do or normally would do you think that it's not enough to give you results but you'll see results you'll get stronger stability will come together like you'll see progress on a program that is so less than what you're probably used to doing and i would remind her i'm like let's reap the benefit from this the fact that you can do a program so elementary to you and see results is such a good thing let's keep going down this process don't worry we'll get there so that's the positive the positive thing is because you've got such a great background doing a program that in your head psychologically you'll be like this is not enough but if you ask yourself am i getting stronger every week am i is my stability coming back together am i feeling you'll be able to tell yourself you are and so ride that train ride that train and enjoy that process um and you will you'll get stronger you'll get better and someone like you will rebound quicker than the average now

1:12:55Adam Schafer:jasmine you got to also uh reframe how you view progress or what you consider to be progress so sometimes progress because I know what it's like to have kids uh now I'm not a mom uh but I you know I'm married to one and so sometimes progress is I have more energy than I probably would I actually feel better than I probably would I'm less anxious than I probably would be so it's a little bit of new territory your old uh perception of progress might not be one that you're going to use now. So it might just be, okay, I'm actually better than I probably would be, even though I'm struggling, would I be struggling more if I wasn't doing this right?

1:13:40Adam Schafer:Now, if you do this wrong and you push yourself a little too hard, or you do the wrong movements, aches, pains, injury, fatigue, and feeling fried or burnt out, are what are going to happen to you? so i remember even my wife i mean uh she you know she was consistent with her exercise real strong beforehand the whole deal and she'd be like man i just i didn't even think i went hard and my back is hurting like what's going on i'm like honey your your muscle recruitment patterns we got to wait and so she couldn't even push certain exercises for like a year and a half because each time she'd do it she'd kind of hurt and couldn't figure it out but then afterwards it was like, uh, not a big deal.

1:14:23Adam Schafer:So just stick with starter, stick with starter, go on walks, uh, with the baby, uh, watch jujitsu videos. That'll help keep the techniques fresh in your mind. If you do jujitsu, uh, you know, a year later, you're just going to flow. You know what that means? Cause you do jujitsu. You're just going to kind of go through the techniques and the movements and flow. Don't go too hard. And just, and you're going to listen in a couple of years, you'll be, you're going to be like, wow, I'm, I'm ready to roll. Unless you have another baby in between, which will take a little longer.

1:14:53Justin Andrews:Yeah. That's the jujitsu is the one that I'm actually the most nervous about. Um, like I have some, some lingering injuries pre-pregnancy that I like did PT for it. I can still feel them, especially now, like in my hips, like with having the baby and stuff, I feel like they're still there. So it's good to know that I need the muscle recruitment stuff definitely makes sense. But jujitsu is definitely the one that I'm, I have the most questions about because um it's easy for me to lift and even to kickbox on a bag like i can control things but when i'm training with people like i can't really control their behaviors and how intense they go and i don't and i'm not exactly expecting to get back into like competition shape like in a year but i i would be curious to see like so you're saying like a year before i really

1:15:37Adam Schafer:get back into jujitsu the way i used to be yeah if you start to feel good uh then you're just going to go roll at a very low intensity and flow, which you know what that feels like. You're just, you're just practicing technique, not tons of resistance. You get them into a position, you let them escape, you move into a new position just to keep the techniques fresh in your mind, but no hard, nothing hard, no hard grab. The risk of injury is high. The areas that are most susceptible to injury postpartum are hips, back, and the pelvic floor. And pelvic floor injuries can feel like low back injuries.

1:16:13Okay.

1:16:14Adam Schafer:Or hip or sciatica type stuff. It's because they're all connected with that.

1:16:19Justin Andrews:That makes sense.

1:16:20Adam Schafer:Thank you. You got it. And you have starter. I do. Yes. Good. Good. Eat to nourish yourself. That might be the other question. High protein is really good. Don't go on a cut. Don't try to go on a cut. Are you nursing? Are you breastfeeding?

1:16:34Justin Andrews:I'm transitioning from breastfeeding right now.

1:16:36Adam Schafer:Okay. So, yeah. So, that'll give you a little bit more flexibility. But just eat to nourish your body. Let your body heal. Enjoy your baby. you'll be back at it uh before you know it and you're gonna feel great but be patient okay thank

1:16:48Justin Andrews:you so much guys you got it thanks for calling him appreciate it not enough is communicated

1:16:54Adam Schafer:appropriately to women it's just uh like terrible the the information that's out there and the expectations uh for women who are fit is just and again i want to be clear that doesn't mean between now and the two-year period she's not feeling good rapid progress it's just you have

1:17:11Justin Andrews:to be realistic about what you know you have to recover and heal from completely and what i'm

1:17:17Adam Schafer:talking about is this she'll get fit and healthy so that's not i'm not saying it's gonna take two years to get fit and healthy and look good all that stuff that'll happen sooner but she'll know this and this is what you'll hear women who are sincere and honest who do this they'll tell you this like i just don't feel like myself a hundred percent right you know and then like two years later like oh there it is it's a new baseline that you have to work well especially someone

1:17:37Sal Di Stefano:like this who's who's a peak fitness person yes right 14 years of jiu-jitsu training climbing yeah that's a high bar yeah she'll be a yeah yeah so under for someone like that it's it's a definite two-year you know because you're not going to feel peak you for a long time but someone like the positive thing just so because i felt like we just laid a bunch of bad news on her is that she her body will like more than the average person i guarantee she looks better than 99 %

1:18:05Adam Schafer:of women feels better than 99 % at this stage.

1:18:08Justin Andrews:That's also why it's so important for her to be dialed in with her recruitment process right now because otherwise you get strong and then now we have these new bad patterns that we're establishing.

1:18:18Adam Schafer:And by the way, whenever we communicate something like this, remember we were coaches, I'm going to give somebody the general answer. Does that mean some people are not going to get there faster? Some people will get there faster. But what I'm not going to say, which is a stupid mistake that coaches make, is tell them the best, best case scenario. You can be back to yourself in five, six And then poor girl is like a year later is like, what's going on? So, so like two years is generally what you'll experience. Our next caller is Alex from Washington. What's up, man? How you doing Alex? What's happening?

1:18:46Justin Andrews:Hey, what's up guys? Thanks for having me on. It's awesome to meet you. You got it, dude. How can we help you? Yeah. Um, I, I originally wrote into the show to get some perspective on my fat loss goals. Um, so I'm going to set the stage for you here with a few notes. I'm 35 years old and when I reached out I was 205 pounds I had a DEXA scan from November that put me at 30 % body fat which was honestly really surprising to me because I work out all the time I knew that I wasn't even close to my peak shape anymore but I guess that I was in a bit of denial about the body fat that I had put on I'm a new dad my son was born in August so I've had to reel back a few days in the gym per week.

1:19:33Justin Andrews:But I do have a modest home gym set up and a membership to a commercial gym that's right down the street from my house. It's really close. I lift push-pull legs three times a week, and I usually do about 20 minutes of low-intensity cardio afterwards. Up until recently, my calories were pretty inconsistent. I was eating anywhere from 1 ,800 calories per day to like the upper 2 ,000s, pretty big swings. And while I know I eat a lot of meat, I really wasn't tracking protein. So I was probably hovering around 100 grams of protein per day for a long time. I think that my maintenance calories is 2 ,500.

1:20:21Justin Andrews:Over the last two to three weeks, I've been tracking my calories, tracking my macros and my steps. I use MyFitnessPal to do all that. I've been eating about 2 ,000 calories per day. I've been hitting 150 to 200 grams of protein per day, 100 to 200 grams of carbs per day, depending on if I'm working out or if it's an off day. and I've been keeping the fats under 60 grams and averaging about 6 ,000 steps per day. So that's been about two to three weeks being really diligent. My weight has dropped from 205 to 196 as of today. I'm feeling great about the drop. I'm feeling like it's probably water weight, inflammation, glycogen.

1:21:11Justin Andrews:And I want to make sure that I'm approaching this cut and my goal of reducing body fat sustainably and not do anything drastic and rebound. I've been on drastic cuts before as low as like 1600 calories for a long time. And, you know, I was able to achieve my goal, but it was just like not sustainable. And the season of life I'm in right now, that's it's just not it's not the right plan for me. so basically you know my goal all that is to say my goal is to get down to 15 body fat and would love your thoughts on you know how to move forward from here you any advice you said you're at about 2400 calories uh right now over the last two to three weeks i've been eating pretty strictly 2 000 calories i'm i'm estimating my maintenance is 2500 yeah so i'm estimating i'm in a slight deficit.

1:22:10Adam Schafer:So I think there's a couple of things you could do. I think what you're doing is okay. You're actually on the right track, but I'm going to take a, we're going to go back for a second. Uh, before you got your DEXA scan, how are you feeling? Like, how are you feeling fitness and health wise?

1:22:23Justin Andrews:I was feeling really strong. Um, I felt, I felt bloated. Um, like I knew I was, I like felt puffy. Um, I felt like I was on like a, like a heavy bulk, but I felt really strong. sleep was really good um you know energy everything energy yeah all good yeah yeah energy libido everything was really good i just wasn't happy with the mirror so yeah but here's the deal

1:22:47Adam Schafer:because here's what i'm hearing i'm hearing like i felt like i was doing all right then i got a dexta scan and it changed how i felt so yeah i'm gonna help you with that a little bit okay don't get too hung up on uh a body fat test okay okay because it's like you could change everything just because a test said something. If you felt good, you were probably okay. Now, I like the direction you're going. There's only one thing I would change. A little bit higher fat. Yeah, your fat is too low. Yeah, a little bit higher fat. Yeah, a guy like you, you get down to 60, you're playing with too little fat.

1:23:17Adam Schafer:That's going to start feeling like crap.

1:23:19Sal Di Stefano:I think just a little bit. I think the bump in fat by 10 to 20 grams alone, and that'll bump your calories a little bit. I think you can hover around probably the 22 to 2300 calories. And you'll be fine. And you'll be fine. Yep. It'll be. Yeah, that should lean you lean you out and maybe even build a little bit of muscle. Just I think you like Sal said, I think you're on the right track. I think you were probably having big swings. It sounds like you knew that, like you would have low day and then you have a really high day. I'm guessing that on those really high days, you probably overate carb type foods and probably didn't hit protein intake on the low days.

1:23:53Sal Di Stefano:You probably didn't get enough protein and what you needed. And so now you're more and closer to the range of where you need to be. and I bet you can hover right around that 22 to 2400 range and actually see a nice body composition change and stay fed so you don't feel like you're starving, your energy should be okay, and you'll know because you'll be strong in the gym. You won't feel as strong as you do when you're eating 3 ,000 calories and you're totally filled up because there's a different feeling, but you should feel strong and good energy and good libido and good sleep and you should see a nice leaning out process.

1:24:27Adam Schafer:If you were my client, because the last thing that you said, Alex, is I want to do this in a sustainable way. And I've kind of crashed dieted before. So if you were my client, and I like that you said that, by the way, that's the number one concern as a coach for all my clients. That's number one, because it's the most difficult thing. Losing body fat, building muscle, getting more fit. Those are hard, but they pale in comparison to consistency over long periods of time. That's like the number one challenge. So what I would do with you is I would say, look, let's do this, Alex. Stop tracking everything.

1:24:57Adam Schafer:Hit your protein targets. Stick to whole natural foods. That's it. Don't eat anything that's processed. Lift weights three days a week. MAPS anabolic, not the PPL, whatever you're doing now. Go MAPS anabolic. And try to aim for about 8 ,000 steps a day because you're at 6 ,000. Just do that. Just hit protein, whole natural foods when you're hungry. Don't go processed. That'll keep everything in check. Lift weights three days a week. MAPS anabolic. Hit 8 ,000 steps a day. Now you're going to get the results, and you're going to do it in a way that's sustainable. it's not going to feel like you're controlling everything where at some point you're like i want

1:25:29Justin Andrews:to get off of this yeah yeah yeah i do feel like i need to control everything right now well and part of the reason was because everything was you know chaos it was totally uncontrolled and i was like all right if i'm gonna try to figure this out let's let's try to control a few things and just see what happens and then within two weeks i was like all right i i feel like i've lost some weight and you know by listening to you guys a lot like i knew that was probably gonna happen i was probably gonna just shed a little bit of water weight inflammation and um i'm feeling a lot better strength has definitely dropped it's not dropped dramatically but strength has dropped um but that's interesting about the fat so you guys think yeah that's low but stop tracking

1:26:13Adam Schafer:stop tracking everything so i'm gonna make it easier okay the only things you need to control Hit your protein consistently every single day. Only eat whole natural foods. Hit 8 ,000 steps a day and lift weights.

1:26:25Sal Di Stefano:Don't track anything else. And eat when you're hungry. That's it. But eat a whole food and eat a protein first, right? That's it. So that's kind of like when I'm not tracking, I'm intuitive leading. I allow myself to eat when I want to eat. I just don't eat the processed shit or the garbage. I just go for a high-protein meal, and it'll kind of control itself.

1:26:43Adam Schafer:It's very reasonable. you'll go from 13 to probably 16 15 percent body fat doing this yeah it's it's actually quite expected you don't have to do anything else to kind of get there now once you get to 15 16 you're like oh cool i want to get to 12 or 10 then we might need to track a little bit more but i think at that point you'll be great you'll feel great and you'll be like i'm cool okay got it i'll send

1:27:03Justin Andrews:yeah do you have maps anabolic no no i don't we'll send this is it a three-day-a-week plan yeah it's a three-day-a-week plan it's a better three-day-a-week than a push pull also yeah you're You'll see results just from that.

1:27:14Sal Di Stefano:So that'll help.

1:27:16Justin Andrews:Yep. Yeah, I've been doing PPL for years. Would love to check it out. This would be a good change. Oh, yeah. This would be a great change.

1:27:21Sal Di Stefano:This would be a good change.

1:27:22Adam Schafer:Yep.

1:27:23Justin Andrews:Awesome, guys. Well, hey, I appreciate the perspective. I'll definitely put it in practice. Yeah.

1:27:27Sal Di Stefano:Hey, check back with us in about 60 days. I'd like to hear where you're at. I think you're going to see. I think you'll be really happy. Alex, how long have you been listening to the show?

1:27:33Justin Andrews:Just six months. I just found you guys within the last year. So when I rode in, I think it was like six or seven months. I was about to take a flight. I was looking for like fitness podcasts to listen to. I've been like hammering my normal podcasts, like JREs and stuff. And I was like, what is this mind pump? And I started listening and I was like, oh, okay, this is like right up my alley. Good deal. We'll send you that program. Yeah. Yeah.

1:27:56Sal Di Stefano:Right on. Like check back with, I want to hear from you in six, in about two months. I think you're going to see a huge difference. Cool. Right. We'll do.

1:28:03Justin Andrews:Thanks guys.

1:28:05Adam Schafer:You know, it's, uh, for us, uh, he's only been listening for less than a year. So whatever. But it's surprising how long people will listen before they get a program, a MAPS program. Yeah. And just as for anybody listening right now. They're dudes. That's why. It's like stopping and asking for directions, dog.

1:28:27Sal Di Stefano:I know. It's stopping and asking for directions. I got this shit. Oh, that sounds like good advice. Except you don't. But I'm going to keep doing this. Except you don't.

1:28:34Adam Schafer:At some point, you keep taking the wrong turn. if you listen to the show for a while it's probably because you like us you probably find some value just get a damn program get a damn program, try it out for yourself maybe we know what we're talking about and I'm going to tell you this, it'll save you so much time and money because otherwise you'll call us in three years hey guys, I've been trying this, been trying that it's not working, hey cool, here's the thing

1:28:57Justin Andrews:it's our thoughts on paper

1:28:58Sal Di Stefano:I'll tell you this too, I think like push pull legs is cool and all but running it as a three day a week routine and not doing it as a six-day or doing it forever.

1:29:08Adam Schafer:You know, like you got to change it some way. In someone like this, full body probably works better, typically does.

1:29:13Sal Di Stefano:No, no, no. For his lifestyle, it's going to be way better. Anabolic is going to be right up his – that alone is already going to give himself good results. He'll see. And, you know, to touch on what you said, I think it's really good advice to not track because I actually would want him – he's going to do anabolic and he's going to build muscle. His appetite is going to go up. Yeah, his appetite will go up. Yep. And so what he thinks his maintenance is right now might change. And so the advice of like, hey, eat when you're hungry, just make good choices and watch what happens.

1:29:39Adam Schafer:The secret to not rebounding, part of the secret is to get to your goal with the least amount of control around everything as possible. Because that's what people end up letting go that causes the rebound. Our next caller is Brock from Utah.

1:29:55Sal Di Stefano:Brock, what's up? How you doing, Brock? What's going on?

1:29:57Justin Andrews:Wow, this is honestly crazy to be able to talk to you guys. I wrote out my question, so I'm going to read that because I am a rambler. And so I don't want to ramble on and, you know, take up too much of your time, guys. Let's do it. First of all, good morning, guys. I want to say thank you to all four of you for being such amazing role models to me in everything you do and say. Ever since I found your podcast, shout out to Chase Tuning and the Ever Forward podcast. I have been listening and passing on all of your information to anyone that asks or that will listen to me. Since I submitted my question, a lot has changed.

1:30:35Justin Andrews:I have since graduated from college and I'm still looking for a job related to my degree. So I'm still working the night shift. I also no longer have a gym membership. So I work out at home using adjustable dumbbells, a suspension trainer and bands. I've already read and searched everything you guys talked about for night shift. but feel like I do better with MAPS anabolic style compared to MAPS 15. I don't really track calories due to some obsessive habits with that, but I focus on eating protein first and trying to eat until I feel like I'm full. And then I average about 13 or 14 steps a day while at work, but on the weekends, which is Wednesday night and Thursday night for me, those next days I'm kind of lucky to get above 5K.

1:31:24Justin Andrews:So they do very kind of extreme. I'm not really in looking for like aesthetics or anything. I just kind of want to have a good life and, you know, kind of like what you guys have been talking a lot about performing well. And I wanted to really just focus on weight loss. I've lost about 60 pounds since going gluten free about 10 months ago. I do appreciate you guys and take all of your advice and recommendations very seriously. So thank you.

1:31:52Sal Di Stefano:It sounds like you're doing a really good job already. The quick solve on the program thing I would do based off of what you're saying, like something in between the MAPS 15 and anabolic. You can double up the days on MAPS 15.

1:32:06Justin Andrews:Yeah, do a 30.

1:32:06Sal Di Stefano:Okay. So, yeah, do like a MAPS 30 or about 40 minutes is probably what it really takes to do that. And so just pair that. So you're doing four exercises a day. And really with someone like you that has a shift like that, I would actually decide if I was going to pair it up based off of how good a sleep and how rested and how good you feel. So actually, I would run like the MAPS 15 protocol. But then when you have days where you're like, well, rested, well fed, you feel good. It's like, cool, I'm going to pair the next two days up. Days that you're like, not so much that I might actually do just the MAPS 15.

1:32:38Sal Di Stefano:And so that's kind of how I would modify it for someone like you. I think that will solve the feeling like MAPS 15 isn't enough, but MAPS anabolic is too much.

1:32:48Adam Schafer:sometimes i think that'll help yeah brock real quick you you said you feel like maps anabolic

1:32:53Justin Andrews:is better than mass 15 for you what do you mean by that uh more so habitually than anything um i don't know if it was the mindset of just being able to feel like i've accomplished per se everything um and like feeling like i did get a really solid workout in um i will say i'm not like the most consistent when it comes to working out um i do let things kind of sway me from stopping rather than like minimizing what i'm doing and still working out so i'll do maps anabolic and i feel good i feel great and then something happens and i just stop completely Whereas if I'm doing maps 15, I feel like I'm still leaving stuff on the table.

1:33:41Adam Schafer:Oh, well you're wrong. I'm glad I asked if you came back and I get stronger, I get better performance or whatever. I'm like, all right, we'll stay with that. But yeah, you got to just ignore your feelings. I think mass 15 is better for you, bro. Across the board and just do your best to stay consistent and you miss a day on it. Then just pick back up where you left off. You'll get better results, dude. Okay. Listen, Brock, when it comes to consistency, I'm just going to tell you this. A little every day works better than a lot every few days. It just does. Over time, if I were to look at the total training that you did over six months or a year, you trying to follow one protocol versus the other, you're going to do more with the protocol that looks like a little bit every day.

1:34:27Adam Schafer:It's just how it works. And for night shift workers, it's like, bro, there's no comparison.

1:34:33Sal Di Stefano:Well, this is why I thought him pairing the 15 up, because if part of your problem is you're inconsistent with getting to the gym and you have a hard time probably getting to the gym six days a week and you don't see yourself doing that. Do you have a home gym?

1:34:48Justin Andrews:I just have some dumbbells and, like, the bands and suspension trainers.

1:34:52Adam Schafer:And do you use those or do you just go to the gym each time? No, I use those pretty regularly. Oh, it doesn't matter, dude. It doesn't matter. Yeah, go Mass 15. stay consistent with it it sounds to me like the problem is you feel like it's not enough of a

1:35:07Justin Andrews:workout when you do so are you looking for that sore feeling are you looking for like is that what you're lacking or like it's not enough at one time yeah um there are days that i get you know like adam said earlier i get a ton of sleep i feel good i feel great and i'm like i'm ready to take on like a good solid workout but then there are other days where you know no matter the amount of sleep I get. No, that's wrong.

1:35:32Adam Schafer:Yeah. Here's what's happening.

1:35:33Justin Andrews:You can also crank that intensity in that short amount of time.

1:35:36Adam Schafer:Yeah. And here's what's happening to someone like you with a night shift. You're going to have those swings and energy because of your, your, your sleep schedule. Yeah. So it's not because one workout because it's better to work out, you know, longer. It's going to fluctuate a lot. In fact, you're better off leaving energy on the table when you have good energy. You'll get less of those days that you feel like you're, you're dragging. Yeah, then consistency

1:35:57Justin Andrews:will be more likely for sure. Yeah, dude.

1:35:59Adam Schafer:It's going to give you more energy anyway, and it's going to give you less of those days where you feel like you're dragging. Okay. So you're better off going in with a lot of energy and feeling like, man, I could have done three times as much. And then just stopping, then you are getting after it because that's going to contribute to more of those days where you feel like you're just dying.

1:36:19Sal Di Stefano:How is your cravings and appetite with the schedule and everything like that? I mean, you said you're pretty good with hitting the protein. How's your diet?

1:36:25Justin Andrews:um my diet my wife and i we are focusing on whole foods um i would say it's about 90 10 whole foods we do uh like uh you adam do have the occasional sweet tooth um ice cream is pretty amazing so but we like our sweets here and there um my wife wants her sweet treat with after every dinner so you know we'll have something um we get like little yogis their little fruit covered in yogurt for a sweet treat something like that okay but for the most part it's it's whole foods um do like salads bowls that kind of stuff okay so you're good yeah you're good you're good

1:37:07Adam Schafer:mass 15 bro which one do you have you have yeah traditional mass 15 maybe a new just a traditional

1:37:11Justin Andrews:max 15 we bought it when you guys released it we were like wow this is gonna be a good program and we've liked using it in the past but as i have the gym membership and you know moving into the night shift kind of throw everything through a loop what do you think map symmetry because he's

1:37:27Adam Schafer:got the dumbbells yeah symmetry 15 uh yeah i'd be up for that all right we're gonna send you maps 15

1:37:32Sal Di Stefano:symmetry so you'll have another option oh sweet thanks you got it dude stay the course though sound like you're doing good yeah bro yeah okay sweet all right thanks guys you got it man right

1:37:41Adam Schafer:on yeah i had to ask because i'm like why is he saying he gets better which would be listen it's possible but with a night shift uh it's less likely you'll get better results yeah i was

1:37:52Sal Di Stefano:getting the impression that uh he struggles with being consistent lifting six days a week and so it was like stay with maps 15 and then the days when that happens you yeah when that happens i would just double it up and then when it doesn't happen then you run 15 but the other advice too of just always running 15 is is also yeah because what he's saying is like man sometimes i just got

1:38:11Adam Schafer:a lot of energy yeah and then sometimes i feel like i have no energy leave the energy on the table when you have a lot of energy that helps that'll carry into the rest of the week 100 %

1:38:20Sal Di Stefano:our next caller is Caitlin from New York hi Caitlin how you doing Caitlin hi how are you

1:38:26Justin Andrews:guys doing good how can we help you I'm super excited to be here um I just love the podcast thank you so much I learned so much and it's always so interesting thank you um so my question is I'm a little nervous I'm gonna read my email and um try to stay on pace I'm 42 years old. I'm about 5 '5", 145 pounds. Body fat estimate is 25%. I lift five days per week and run about five to six days per week. My goals are performance. I want faster 5K times, sprint speed, and getting stronger on squats, deadlifts, bench, and pull-ups. I also really struggle with body image and feel pressured to weigh less and look leaner.

1:39:12Justin Andrews:I eat about 2 ,400 calories. My lips are improving. I'm running faster, but I don't feel lean enough. I feel like I don't look like I do all the work. I have a long history of running, always been a runner. In 2023, I started lifting and I got into a strict calorie deficit, lost a bunch of weight, got down to 125 and felt really good there. Since then, I've gained about 15, 20 pounds. The scale says about seven pounds of, or like half and half muscle and fat. So I know there's been, you know, it's been productive, but I really don't like the weight. I don't like how I look. And so my question is, how do you balance training for performance while also chasing like aesthetic goals?

1:39:56Justin Andrews:And like, how do you manage nutrition and et cetera?

1:39:59Sal Di Stefano:Caitlin, how long have you been listening to us for?

1:40:01Justin Andrews:Like a year and a half, two years.

1:40:03Sal Di Stefano:I feel like you know what's coming right now I kind of do let me paraphrase I want to be clear let's paraphrase the three goals

1:40:14Adam Schafer:so you want to get faster 5k time sprint time you also want to get stronger on squats, deadlifts, bench press and pull ups and you want to get leaner is there anything you don't want? yes

1:40:28Justin Andrews:you want to make

1:40:31Adam Schafer:10 million dollars You want to get taller? You want to try to get taller too? I don't know. It's a lot. The only way to do all of that is if you pick one or two and focus on that and then pick the next one. So you're going to have to pick a couple. So what do you want?

1:40:44Sal Di Stefano:I hear the aesthetic thing is the thing that seems to be bothering you. And that's it. Aesthetic goal doesn't pair well with all that running. It's just your body is adapted to everything that you are doing to it. That's why it's not responding aesthetically. I bet your performance is great. I bet you're probably very fit and healthy and all the great markers are all good, which is a great place to be if you love doing all those things. But if you were a client of mine and you were doing all that stuff and you said, Adam, I'm doing all this stuff and I don't like the way I look or I want to change my body, I would say, well, we're going all about it wrong.

1:41:20Sal Di Stefano:This is not the way we change your aesthetics. You need to block it out so we focus on that. If you want to look a certain way and we want to do something, that's a total different focus. And what that looks like is scaling way back on all the running, scaling way back on how much we've been training, reverse dieting and building muscle to speed your metabolism up and then getting into a cut. It looks so different than performance-based goals.

1:41:46Justin Andrews:You're not going to drop too much performance-wise too, just FYI. You just need to shift your focus of priority completely so we allow the body to really respond appropriately to that. you come back since you've been doing this for so long your body's gonna jump right back into

1:42:01Sal Di Stefano:performance with you know the aesthetics the good news is we can't we we can focus on the aesthetics and probably see incredible strength gains in the squats and the deadlift and going that direction because that's what i'd want to do what i'd want to do with you if you were a client telling me that we want to change aesthetics i'd say cool let's let's reverse diet and let's get strong right so that would be the focus would be to build some muscle lift get get better at those lifts you're saying that that's going to support our aesthetic goals uh but we'd have to scale way

1:42:30Adam Schafer:back on all the running stuff just so you know too caitlin the average woman performs best right

1:42:37Justin Andrews:around 23 to 26 body fat okay that's that's the average woman uh typically if you're looking for

1:42:45Adam Schafer:best performance yeah you're in that you're there yeah so getting leaner uh tends to decrease performance because of what's required with diet and hormones yeah yeah and so well so so what you don't want to do is is crash your hormones and all that stuff in pursuit of all these other things so okay so there's a couple ways we could approach it uh what adam said is is the more traditional one which would like this aesthetics first and let's get that first there is a way to do all of

1:43:13Justin Andrews:it slowly really slow okay but it looks like uh you're going to focus a little bit on strength

1:43:20Adam Schafer:of strength training once a one week and the next week a little bit on running and you're

1:43:24Justin Andrews:going to alternate i heard you say that like another episode ago and i wondered if that would

1:43:29Adam Schafer:work it would but it's going to get it'll get you everything slower so you'll kind of slowly get better at everything over time out a few months that's right so it would be like one day a week of strength training four to five days a week of running one week the next week four days a week of strength training one day a week of running okay got it okay so i could try that and

1:43:53Justin Andrews:then i have to kind of go back for the first step that you recommended was like get strong and get lean and like take the running off to the side that's right yeah that's the more yes that's if

1:44:04Adam Schafer:you're like i want aesthetics i want to see the aesthetics yeah if it's a major priority that

1:44:08Sal Di Stefano:would be the move and we're going to reverse diet and the reason why i go that way is because i I actually think I bet your performance is pretty badass for, I think what, I think you're in optimal body fat range. I think you're probably pretty fast. I think you're probably doing pretty damn good performance wise.

1:44:23Adam Schafer:We lost your camera for a second. Caitlin.

1:44:25Justin Andrews:Sorry about that. I don't know why that happened. Um, there it goes.

1:44:30Sal Di Stefano:Okay. But I feel like at least what I'm hearing and I could be wrong, but what I'm hearing from you is like, I do all this work and I, and I don't have the look I want. And so when, if a client tells me that, well, we're going about it the wrong way if we're looking for a look. And if you want to go for a look, let me handle that. We'll go for a look and then we can always get back. Like, and you're not going to, like Justin said, it's not you're going to also, you can't run anymore. You won't be able to do these things, but that stuff will take, that becomes less important right now. Let's go build the metabolism, build the physique that you want.

1:44:59Sal Di Stefano:And then when you go, Oh man, Adam, I love this. I love the way I look with my legs, my arms, all the things that you care about. Then I go, cool. Let's start to ramp up the running a little bit and see how it goes and see how much we can maintain this physique. And what that will probably look like is a much higher calorie intake with more muscle and have, and you'll be fed more while you go back to more of your running.

1:45:19Adam Schafer:Are you, uh, are you hitting like at least 140 grams of protein a day?

1:45:23Justin Andrews:Yes, definitely. Yep. Always. Okay.

1:45:25Adam Schafer:So it'd be maps, maps and ebolic would be your program and you would really run like once, twice a week at the month. Okay.

1:45:33Sal Di Stefano:Okay.

1:45:33Adam Schafer:drop it down to that okay way down yeah and you're gonna keep your protein uh high probably yeah probably go up to about 2500 calories uh and then just get strong yeah and then and then when you feel good bump it up another little bit and once you get up to like 27 2800 calories or more then you can start to cut and then you'll see the fat come off got it okay and then later on i can

1:45:56Justin Andrews:go back to the running okay yes you can now if you now if you want if you want like coaching if

1:46:03Adam Schafer:If you want personal coaching, it's a much larger investment. But what a coach would do is walk you through the process step by step. You text them. Hey, I feel this way. I'm going, what do I do here? And then we also have question, whatever you're doing.

1:46:15Justin Andrews:They got you.

1:46:16Adam Schafer:We also have coaches, much larger investment, but you're going to have someone coach you through the whole process. So if you want that, we could have Doug, uh, make sure someone calls you.

1:46:24Justin Andrews:Yeah, that would be awesome. I would love that. Okay.

1:46:26Adam Schafer:I'll have somebody, I have somebody in mind for you. So I'll have someone call you.

1:46:30Sal Di Stefano:And then I'd love to check back in with you. because we'll be checking up on your program as you go through it.

1:46:33Justin Andrews:Okay. I would love that. Thank you so much.

1:46:36Sal Di Stefano:Right on, Caitlin.

1:46:37Justin Andrews:Okay. Take care. Bye.

1:46:39Sal Di Stefano:I love that. It's like, I want.

1:46:41Adam Schafer:Yeah.

1:46:42Sal Di Stefano:She's going through all of it. I'm like, okay. I want the buffet.

1:46:45Adam Schafer:I want to start a new company. I want to make$10 million the first year, but I want to be super present with my wife and my four kids, and I want to learn a new hobby. Yeah. Okay. It would be the grace of all time. Let's pick one right now.

1:46:57Sal Di Stefano:I mean, I feel like it's typically the aesthetic thing, right? Because somebody who's doing that much work, that's what it is. It's like you're doing all these things and you're like, I eat good. I run like crazy. But I just don't have this physique I want. And it's like, well, it's because we're going about it wrong. It's like that's not the process for the best. And again, this is obviously why I asked how long you've been listening because I feel like that's the theme of this show is that we're always telling people that cardio and running is not the best place to build a body you want. Like it's incredible.

1:47:30Sal Di Stefano:Yeah, for aesthetics. It's incredible for your heart, and it's good for being healthy and endurance. And endurance, yeah. But it's a terrible way to get the body you want. If you have these goals of I want shoulders and a butt and legs to look away, it's like that's not how you go about doing it. And so when you get someone who's doing this much work, they feel like, man, I should feel like I look better. but she's actually right like you nailed it she's she's in the perfect place for performance like if your body fat percentage and the way and she looks good like you're great like let's if you want to keep pushing the 5k thing and to get faster and that we can keep doing that the problem is is that

1:48:04Adam Schafer:people look at the elite athletes yeah stop everybody stop comparing yourself to genetic anomalies you just you don't you're just so rare the chick on the cover of the magazine the best body fat percentage across the board generally for men for performance is like 15 16 15%. For women, it's like in the mid-20s. You need those energy. And there are those genetic anomalies. You'll see them. They're shredded and they're playing sports. You're not like that. You're probably like the 99.99 % of us. And it's a higher body fat percentage than having abs. Just is. Look, if you like the show, come find us on Instagram.

1:48:38Adam Schafer:It's Mind Pump Media.

1:48:39Justin Andrews:Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, Check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, The RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price.

1:49:20Justin Andrews: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.