How to Pick the Right Exercises for YOUR Body | Mind Pump 2784

Key Takeaway

Master exercise selection by asking three key questions: Can you perform it with good form and stability? Does it address neglected movement patterns (rotation, lateral strength, explosive power)? What's the real-world carryover? The best exercise isn't the one that builds the most muscle—it's the one that gets you to a barbell squat, deadlift, and overhead press while keeping you moving well for life.

Episode Overview

The hosts discuss how to choose the right exercises for your body and goals. They emphasize that exercise selection should be individualized based on your current ability to perform movements with good form, not just what's theoretically 'best.' They highlight commonly neglected movement patterns—rotation, lateral strength, and explosive movements—that most people avoid but desperately need. The conversation explores the difference between exercises that build muscle, correctional exercises that fix imbalances, and functional movements that preserve lifelong mobility. They stress that consistency matters more than perfection, but warn against avoiding difficult movements simply because you're not good at them yet.

Full Transcript

Transcript of How to Pick the Right Exercises for YOUR Body | Mind Pump 2784 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

You're trying to get fit. You're strength training, but there's like a million and one exercises to pick from. Which ones are the best for you? Which exercises should you do for your body and your goals? This is a common question. We're going to help answer that today. We're going to help you figure out how you can pick the right exercises for yourself. Is this uh individualize it? Is this like generally speaking like with like uh you know you want to look at basic fundamental movements that everybody should do or are you going more granular like you know a lot of people struggle with this and so they should do these types of move like what's your what's your what's your I mean what's your angle of posture let's have let's have a discussion because this is a common question right a lot of people ask you know what's what's the best exercise and a good trainer you know they'll give you a good list of exercises but there's always an individual component right uh so I think the first thing uh to consider is can you do the exercise with good technique good form good stability okay so that's number one so I can list the best exercises uh for building whatever body part uh based on my experience and studies and all that stuff and function but if if I give you an exercise that you can't do that doesn't mean you should never do it but right now That was probably not a good idea.

idea. idea. Yeah. Let's get you to the point where maybe you can do it. And so this was a common uh discussion or coaching uh point with clients that I had because when they would come in, I knew what exercises were great, but if I'm training, you know, a bulk of my clients, and this is true for I think a lot of trainers were middle-aged, deconditioned uh adults. Uh so most of them weren't working out. They hired me because they want to start working out. They're middle-aged.

Deadlifts and barbell squats, great exercises, right? Right. How many of them could deadlift and barbell squat right out the gates? Almost none. Almost none. Almost none. I was going to say most those big compound gross motor movement type exercises like these are goals and these are things to work up to, especially for, you know, somebody new. But yeah, there was a lot of times it took quite a while before I could take my clients to that level where we could, you know, do some serious barbell training.

Yeah, I would add overhead press to that also. Those were probably the So, squat, deadlift, overhead press were the three that I wanted all of my clients to be able to do. The reality was most couldn't start there. Um, and but that was the target, right? was like, "Okay, so and to me that was, you know, later in my career when I look back at like trainers, if I were to evaluate all the different trainers that I worked with or for or worked for me, I that the definition of a really good coach and trainer, I thought we all had a similar bullseye, which was to get those clients to do those movements well." And then the the great ones knew how to take a client that was maybe really far off from it at first and and work them towards that, you know, and that that's a that's a massive success if you have a client who comes in and says something like, "Oh, I can't squat.

I have bad knees or a bad low back." Or, "Oh, yeah. I I can't press over my head. It hurts my shoulders." Or, "I I can't do these things." uh and they think they're they're limited to these basic fundamental movements uh because they've they've given up on it for decades because of of of poor posture and chronic pain and all these things things things or just p bad movement patterns. Their bodies just doesn't move well because the the muscles are either deconditioned or tight because the body's trying to protect itself um or they lack the strength and the stability.

So to put it differently, differently, differently, your if you're listening to this right now and your body is moving well, if you have good strength and stability and good basic movement and all the the fundamental uh human movements that we could identify, could identify, could identify, technically you should be able to do any exercise. exercise. exercise. Yeah. Yeah. Yeah. Like you should limit really you should be able to do any exercise and it feel okay. So that's what the potential is. Now the truth is uh most of you can't do any exercise.

And so number one, uh, if the exercise hurts, if it feels like you're going to hurt yourself, uh, or if you just can't do the technique or the form, if you try to do a barbell squat, for example, and you're like, "It doesn't hurt, but when I do it, my heels come off the floor, uh, or my feet twist out while I'm doing it, or I notice my chest really falls forward." Don't do it. It's the wrong exercise for you right now. you have to work your way up uh to be able to get to that movement.

So although uh there's great exercises, if they're wrong for you, they're not great. Again, that doesn't mean you can't do them uh in the future. The other thing, too, is to consider um the categories of exercises. Some exercises are phenomenal uh at producing muscle and strength and just great bang for your buck uh results. other exercises are very valuable for correctional purposes. correctional purposes. correctional purposes. Uh that if you need the correctional exercise, that's the most valuable exercise you could do. And I want people to understand this because sometimes we'll look at mobility and correctional exercise and say it's kind of a waste of time.

It's not going to build muscle or whatever. If that's what you need, that's the most valuable thing you can do because it'll get you to be able to do everything else. Well, I would argue there's a third category and that that are that would be great great exercises that are good for just overall movement. Example, uh Turkish get up. get up. get up. Yeah. Yeah. Yeah. Overhead squat. Um step up to a balance to a toe touch. Yeah. Yeah. Yeah. Right. So, so I think there's another category there that if I could get clients to be able to do some of those movements, I remember telling them things like don't lose this.

like uh there's exercises that I do with you that are great uh to build strength and to build bone and to build your metabolism and to sculpt your body. There's great exercises that I'm doing for you that are corrective to get you in in better posture, better alignment, alleviate chronic pain, get you to walk and move better. Then there's these movements I I do with you that if you can do these movements and just these movements alone, you're going to be able to move generally better forever if you can just keep that up.

And I would I would categorize that as like the Turkish get up, the overhead squat, the step up to a balance to a toe touch type movement, maybe a classic squat. Like there's some of these movements. you're addressing other planes of motion that aren't don't typically show up in a program which you know most people when they're in the gym it's a lot of fixed positions a lot of sagittal plane uh and then to incorporate these other types of exercises something always in the back of my head uh to make sure that I'm going to be strong when I'm moving laterally so that way I'm facing that in the real world you know I'm going to be able to react appropriately or when I rotate you know I'm going to have strength and control in that and so I'm going to start loading ing that movement.

That's something I'm going to consider, which I just don't think a lot of people's ideas uh go in that direction as opposed to just building muscle, getting strong, and like, you know, you get excited about that stuff. Here's why what what Justin and Adam are saying are so important. When you don't train something uh over time, you actually lose the ability to do it. In other words, you could be your overall performance goes down. Look, I'll use myself as an example, right? I strength train all the time.

Been doing it for years. Uh, I neglect any kind of explosive speed type uh, movements. Okay. Just haven't do them. I don't do pio. I don't don't do them. I don't do pio. I don't do any of that stuff. As a result, I don't have the ability to do it. Yeah. Yeah. Yeah. I have to start practicing now to be able to build that back up. Uh, I was, was it a year ago? I was in Hawaii and my daughter and I are racing each other in the grass and I tore my hamstring.

I'm a big strong guy. I could deadlift 600 lb. How the hell did I tear my hamstring running? hamstring running? hamstring running? Because I never I never run. I never do it. So, I lost the ability. So, some of these movements you want to do so you don't lose the ability to do them. And some of them like a Turk Turkish get up. That's getting up off the floor uh and you're having to do so with good stability and control and maintain good posture. You could get built and fit and lose that ability.

I've seen this. I've seen older bodybuilders who don't have the ability to do something like a Turkish getup even though they could bench press 300 lb and lb and lb and lift all this weight. So it's all uh extremely important. So there's a few categories of exercises that tend to get neglected. Uh I would say one category is things that involve rotation. rotation. rotation. Uh it's just not common uh in people's routine to involve some kind of rotation. It's very rare. They might do one ab exercise here or there, but there's really not a lot of rotation.

barely any machines that really address it either. So, it's kind of like you have to invent movements. There is lateral is another one like are do you are you strong laterally? Most exercises that are strength training that people do make you strong facing forward and moving up and down or forward to back. Very literal lateral. And you'll know this if you're strong and you're fit and then you go try to do a lateral lunge uh or you know lateral sled drag and you're like, "Wow, I I should be able to pull way more weight than this and I just can't." Those two are neglected.

And then speed and react, your ability to react tends to be neglected. Now, the speed and reactivity, that one you if you're starting out, you can kind of wait until you build good stability and strength and then start to move into that. But for people who are consistent with their strength training, who've been doing it for a while, I would bet you 90% of the people listening to this who've been strength training for a while, don't do anything involving. anything involving. anything involving. We also have four MAPS programs on 50% off sale right now.

MAPS starter, maps transform, maps anabolic, and maps performance. Go to mapsjanuary.com and then use the code new year50 for the discount. Back to the show. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. When you see the value of it with that example, you just got up and sprinted and boom, you know, you pull hands like Yeah.

And it's that's such a common thing for, you know, somebody just gets excited and they play weekend basketball and they haven't played forever, you know, or they swing a golf club and it's like, oh my god, like, you know, there it's you're susceptible to what you haven't been training and you're vulnerable to those weaknesses and so to address them and stay ahead of it just and it doesn't have to be that frequent. You just have to touch on that every now and then. Well, wouldn't you guys make the case and the argument too that uh our listenership, right, is even more susceptible.

I would most people who listen to this lift weights. Yeah. Yeah. Yeah. And so I think you you were more susceptible to tearing that hamstring than the average 50-year-old dude who doesn't work out at all. all. all. Yeah. Because you'll use more horsepower in the movement without the brakes. And that's my point. Like the the the the 50-year-old guy who doesn't do any exercise would take off to run for his it would look like just to get him going. But you have enough strength to to go to go to go because you know what it's like to explode out of a hole with 400 lb on your back.

your back. your back. And so you have all this horsepower and you weren't reinforced to handle that horsepower where I actually think that a an older guy that has is completely deconditioned would be less likely it' be an interesting debate and argument, right? is that is the guy who who's so deconditioned he doesn't lift weights and do anything and you right take off for a sprint who's more likely to get hurt in that sprint I think you I the fact that we actually can have this debate is interesting to me because you have fit and unfit and yet we're here debating like yeah it might actually be more of a risk because you don't have the ability to perform that way way way another good example of this is like you know you're fit and you go to the park and you throw a frisbee and then your your shoulder hurts huh what's going on I was just throwing a frisbee bag or the baseball or a football, football, football, throw your back out.

It's just these are things that you don't uh that you don't often practice and train. And so, you know, another thing to consider too with exercises uh is do you like it? Now, we're going to get into depth with this, but on the surface level, if you at the end of the day, you want to do something consistently when it comes to fitness. That's more important than anything, okay? As long as it's a not terrible routine, if you do it consistently, it's going to do better than than the best routine that you do inconsistently.

It's just the way it is, right? You want to be able to do this forever. So, you want to do things that you like. Now, let's dig in deeper. Sometimes we don't do the things we we we do we don't do the things we don't like, not because we can never like it, but because we don't like the learning process. process. process. Yeah. Yeah. Yeah. So, it's like, yeah, I don't like that cuz I'm not good at it. And so this sometimes change it requires a a frame change where I become the person that likes to learn the new thing.

Yeah. Or I become the person that likes to train in different ways because if although it is important and this we know this is coaches very important that you if somebody likes something and it's not hurting them and it's it's a it's activity not going to discourage you. Even if it's if it's not ideal I'll encourage you to do it. But on the other end of that, you don't want to just you don't want to avoid things you don't like because the reason you don't like them is because you're not good at them.

Because well, you don't you're not good them because you don't practice them. Yeah. Yeah. Yeah. So maybe it's time to change that phrase. phrase. phrase. This doesn't uh this doesn't just apply to exercise. This funny you went this had this great conversation with Kyle um who's who's got like he's going through some life coaching stuff right now and we met on Thursday and uh yeah ask him how things are going. He's like, "Oh man, it's going so good right now." And I'm like, "Well, what are you working on right now?" He's like, "You know, with this staff growing at the rate it's growing," he's like, "I have to have a lot of these hard conversations." And he goes, "Just recently, you know," he's like, "For for the longest time, I've like I I I don't enjoy those.

I I dread those conversations." And I go, "Oh, okay." And I said, "So, what are you learning? What are you learning and what's different?" He's like, "I just chose that I'm going to be good at it." at it." at it." Like, literally, he goes, "I just stopped saying I'm not good at this. I don't like doing it. And he goes, that's why he leaves our fitness department. department. department. And he goes, I'm I've decided this year I'm going to be great at this. And he goes, it's like it was like literally that's it.

He goes, it was a 180. Y 180. Y 180. Y he goes, and so the last two that I've had have gone so well because I just decided that I was going to be good at this, this, this, you know, and and it's like it's so crazy how powerful the stories we tell ourselves. Um, and again, this applies to all things, not just fitness, but you're obviously talking about fitness, but how often do you hear this from, "Oh, I don't like doing that, or I'm not good at that, or I have bad." And you tell yourself this story about your health and your body and what you like and you don't like.

Well, yeah, of course. course. course. You immediately like limit yourself. Of course, it's going to be difficult. Or of course, I mean, it was I mean, I think we brought this up. I think I brought it up on air. I don't remember if I brought up on air or not, but it, you know, hearkens back to the conversation that I just heard with Tony Robbins and um and Alex Hermoszi and who, you know, has decid you know, Hermoszy's way to success is he's chosen, you know, suffer was like, you know, find something worth suffering for.

And Tonyy's like, "Oh, my brother, if you if you choose, of course, if you say that your words are so powerful, um you're going to suffer." That's right. And so wouldn't you rather choose joy or love, you know, uh for your your your choice of words? And just the the the power of of saying that and I think we do this a lot in our health and fitness journey is I'm fat, you know, I have bad knees. I can't do this. I And it's like you can begrudgingly go through and like make change and you can hate the entire process.

You can do that, right? It's not going to be sustainable though. It's not a great approach. or or or you keep doing it and you hate it, which also sucks. One of my favorite examples of that um is the pain that you feel when you're working out. So, obviously, when you train your body, what uh triggers change or adaptation is the stress of the exercise. So, the fact that it's hard uh in many cases because there's also leisure activity, but I'm talking about like workouts that you do where you're trying to get your body to change, either build muscle or improve stamina or improve mobility or what, it's got to be hard, otherwise the body doesn't change.

In other words, it has to kind of hurt. Uh, and if you look at people that are consistent with fitness, they hurt just as much as anybody else when they exercise. you do barbell squats for 15 reps and you're advanced or you're a beginner, it hurts both ways. In fact, I would argue that the advanced lifter hurts more. Yeah, he's putting it on himself. They they really But there's a difference in difference in difference in there's a difference. They still It still hurts. It's still difficult, but they have a different relationship with the pain.

They they enjoy the pain. What's the difference? Do they feel differently than you? No, they perceive it it it differently than you do. And it is a a a change in frame of mind and that makes a big difference. So if and I'm not telling you to do things you hate, but I am saying ask yourself why you hate something. something. something. Well, and if you hate it, especially if it's benefiting you. Yeah. Cuz if you hate it because it's hard, uh you're not going to go very far.

In my experience, the thing that will in the people speaking to people in particular with health and fitness journey, the the things that will benefit them the most are the things they they like the least to do, right? Or they suck the most out. Or they put it or Exactly. And so I would go as far as to say that I can't tell you how many times uh helping somebody who's already been in fitness, right? This isn't somebody who's a fresh slate, brand new, doesn't do anything healthier, right?

like there's all kinds of levers I can pull, but the person who's going to been kind of going at it or off and on or trying their whole life. uh you know the the thing that that will serve them most is normally the thing that they're avoiding or they don't want to do or they've told themselves they hate or they it's like I mean okay but if if we got good at this thing or if you did care about it for a while or you did try tracking for a while or you did these things that you've decided you've told yourself that you hate you won't do I don't want to be that it's like man that makes this really hard try how about just try saying that like you know what maybe I'm going to be good at this and you know, I'm going to really work at this thing or I'm going to become this guy or I'm going to learn to like going to I'm going to learn to like these things and just see how that serves you.

serves you. serves you. Well, this this again, this is life. Like um if you have somebody that loves learning, they're going to know more things than someone who loves knowing things. Uh because the process is what uh yields uh the result. And so this is definitely a mental thing. And this is definitely a choice. It's not an automatic. everybody. Now, I know you can pull back to, and here's where it gets difficult, is people think back to things that they automatically like, and we all have those things in life.

There's all those things, those things in life that we did the first time, and even though it was hard, we loved it. So, we think everything's supposed to be that way. that way. that way. No. No. No. Uh that's not the case. Most things are not going to be that way. Uh so, that switch uh makes a big difference. So, if you don't like something cuz you're not good at it or cuz it's hard, uh changing your frame will make a huge uh huge difference. And then lastly, when you're picking exercises, ask yourself about the carryover.

So, what I mean by that is like if your goal, to be more specific, is to build uh muscle. It's to build your butt or your back or your shoulders, and your choices are uh one exercise versus the other, and they're very similar. Which one's going to have more carryover to the rest of your life? So, an easy example would be seated shoulder press for my shoulders versus a standing overhead press with a barbell. Both of them are great for your delts. I mean, people could argue they'll both build your delts the same amount.

Uh, I would argue the standing overhead press is better, but some people will say that the machine press, to be honest with you, I don't care. I really don't care. What I do care about is if you get really good at a machine press versus really good at a standing overhead press, which one's going to have more carryover in other places? You get a person who's really good at a standing overhead press, they've got good stability, they've got good midback stability, good posture, they're stronger in real life.

It's carry over to exercise. You get good at a machine shoulder press, shoulder press, shoulder press, there isn't that much carryover. You're good at machine shoulder presses essentially. essentially. essentially. Well, you could you could do you could really do this also the test to each other which one has way way more carryover to the other one versus the other. That's true. So, like if you get really good at standing overhead press, you don't ever have to practice seated press and you'll be good at seated seated press.

If you get really good at seated press and you've never done standing overhead, standing overhead, standing overhead, you'll Yeah. You'll suck at it because that funny. that funny. that funny. Yeah. Yeah. So, that's another way to measure those like is like just compare them to themselves, you know. Speaking of exercises, did you guys see the video I sent you of the dude bench pressing and sitting up? Why Why do people like that? Sitting up and then I Okay, I don't trust anything online anymore. So, like before I sent it to you, I was like, dudes, dudes, dudes, I have to go down this rabbit hole and see if this is this isn't AI or made up.

Like that is real. This dude is not just bench pressing 315. He's benching pressing 405 and then sitting up with it and then sitting and then laying back down up with it. Lay back down and then pressing. What in the world? I've seen dudes at a combine, you know, when we were like, we make humans like that, dude. Some people are just It's just crazy when you see stuff like that. It makes me I just like what am I doing? Makes you feel like it makes me want to see it makes me want to see if I can even work to 135 and do that.

Like I don't know. I know. Actually, I know. I'm certain right now. I couldn't go bench press 135 and then sit up with a 135 and then lay back down with a 135 plate. That is impressive. When I saw the way the way the video starts too is I think he starts off with that and he like does it real quick to warm up. Then he does two plates then three and I'm like no way. And then when it gets when it got Yeah. Like this isn't real.

This can't be real. Crazy. Yes. Yes. Yes. I don't know. It's crazy. You guys have seen that before. I have never seen anybody I've never seen anything close to that. I think I've seen a guy do that with one plate before. I think I've seen that and I was impressed when I saw First of all, benching four plates is a big deal alone. Yes. Yes. Yes. Yeah. Yeah. Yeah. To do what he did. That's crazy. Yeah. So, we did like kind of a version of that in old time strength with the barbell where you did but it was just like unloaded barbell, you know?

Yeah. It wasn't like plates on top of that. Yeah. like insane. After I liked that, I saw another guy. He did he did uh 315. Okay. He did the the bench press, the situp, and then a shoulder press seated with 315. Oh, come on. Come on, dude. This is crazy. What? What? What? I know. It's so crazy. That's That's the problem with the internet and social media. You Yeah. Yeah. Find the one guy in the world who could do that. Like there looks like it's normal.

Like, oh, there's people that are doing this. I mean, I would I would be so impressed with myself if I could do that with a plate. Like, I would be like, "Yeah." Like, Like, Like, and you'd post it. I would I would show you that video. That's why we don't post the extra videos of us. You're exactly right. That's exactly why we do because there's always somebody stronger than you. A lot stronger than you. So crazy. Yeah. I thought that was so Hey, I got to tell you guys, I was at Topgolf uh over the weekend.

Oh, your daughter. And uh man, my my 60-year-old, she's got this she's got the competitive, ambitious like gene in her. She's all she's so aggressive with how competitive she is. So, we go there. So great. So great. So great. And immediately she's like, "I'm going to beat you." You know, she's like serious. Like she's trained. We've never played before. I played once with you guys. She's never played before. So, we get there and she's blasting the ball. She's crushing it. You see that? I saw it.

saw it. saw it. She's never done that consistently, too. I want to know who in the family decided to go there. That is not something you would decide to do. How did that happen? So, I had my nephew um and my mother-in-law visiting. Yes. And they uh like to go to Topgolf. And so I'm like, "All right, whatever. Everybody wants to go. We'll all go together." Okay. together." Okay. together." Okay. And Topgolf's cool. I didn't know this cuz when I went with you guys, I forgot that this was a thing.

You can select like games you want to do. So, we did like Angry Birds or whatever. And then my fi my my my five-year-old that kid's in he can pretty much does everything. So right right away he gets the club and he's he's whacking it and but yeah, dude she's so competitive. At one point I'm like all right 20 bucks whoever wins and then she won. I said all right double or nothing and then I won and she was super pissed and I gave her another chance.

Oh yeah, she gets so mad, dude. Oh, I got to tell you this. So her and my niece, right? So, my niece is uh 18 and my daughter's 16. And they love my house has become I just got to tell you guys this estrogen land. Oh. land. Oh. land. Oh. Cuz I got my wife, my daughter, my niece, and then my youngest daughter who's uh you know, she's three. So, it's just me and my my 5-year-old. So, we're like outnumbered, dude. Yeah. And then you you know, you got two teenage girls and my wife.

And it's it's interesting, bro. Have they Have they cycled up? Listen. Listen. Listen. Have they cycled up? It's either It's either That's a myth, isn't it? No, I don't know if it's a myth, but this is what it feels like. Is it a myth? Yeah. I don't know. I feel like I've heard it. Maybe Doug looked that up. Do women's cycles actually let up? They sink up and there's some just like, you know, some coincidence. coincidence. coincidence. There's Well, I heard two explanations. One is, you know, when your your your blinker's on and there's a car in front of you with the blinker on at some point, they seem to line up.

Sink. Yeah. just because of the But then I also I also heard an evolutionary explanation that they would sync up so that they would uh they wouldn't compete so so heavily over uh mates. mates. mates. So everybody's either fertile or not. Yeah. I don't know. I don't know which one's true. We'll see what the data shows. But anyway, what it feels like in my house is a what does that say? Women's cycles do not actually sync up. Okay. Yeah. All right. Good. right. Good. right. Good.

Yeah. I remember hearing that. I remember it got debunked. But I also remember like when my girlfriend was in in in college, they like all the sorority houses were all the same. I was like, "How's that possible?" Well, so what it feels like in my house, this is going to sound very stereotypical, but whatever. Is either I'm the funniest, awesomest dude in the world, or everybody hates me. There's no middle, no chill, no chill, no chill, dude. I either come in and they're teasing me, we're having a blast, and it's hilarious, or it's a war zone.

Yeah. Yeah. Yeah. And I'm the I'm the dude that everybody's everybody's everybody's your face. your face. your face. What is going on, dude? Oh, yeah. It's like that. It's like what's wrong with my face? my face? my face? Oh, yeah. It's like uh you're breathing too close to me. You're breathing too close. What the hell are you talking about? You know I pay the bills here. It's just It's Anyway, so what they were doing I have a theory. Do you guys Okay, you guys know you know how to whip the towel, right?

You know, we all did this in the locker room where you just I I've never met So, my wife can't do it. My daughter can't do it. I've never had a a girl be able to do this. So, I tease them and I say, "Yeah, it's true. They can't crack the They're not They're not They're not Yeah. I don't know. I guess it's not in their culture. their culture. their culture. Tow whipping is a for sure. I'm sure it's not true. But I but I teased them about it.

So my my uh niece was doing that. She was trying to hit me with it. with it. with it. So now I'm I'm poking at them. And so the way I poke at them, I said, "You can't." I said, "You can't do that." She's like, "What do you mean?" Like you're a girl. What? So they're both trying to hit me. I'm like, "Only guys can do it." So they're both trying to do it to me and they suck. They can't do it. Right. it. Right. it.

Right. So then I get the towel. Dude, oh, oh, oh, did you leave a little too hard? Oh, bro. Oh yeah, that'll that'll sting. You hit that, right? And then they were so mad at me and they were like both upset with me. How dare you? I'm like, listen, don't play just cuz I'm good at it. Don't play games. Hey, I got to tell you something else. My daughter, dude, she cracked me up. She just got her driver's license, right? right? right? So, she she was driving somewhere.

She calls me. I'm like, "Hey, what's up, honey?" She's like, "I'm at the gas station." I'm like, "Yeah." She's like, "Sounds panicked." I'm like, "What's going on?" She's like, "I took the pump out and a little bit of the gas spilled out." She's like, "Is my car going to explode?" I'm like, "No, you're fine. My car explode. car explode. car explode. Can I drive it?" No, it's cute. I'm like, "No, you're fine." So cute. Well, it's still light up a cigarette. Well, first I teased her.

First I joked with her. I'm like, "Wait, did it get on your car?" She's like, "Yeah." Like, step back from the car. She's like, "What?" I'm like, "I'm just kidding. You're not You know, I heard the car doesn't catch fire." I heard something interesting this weekend. So, I was uh I did my uh my annual drive with my buddies and one of the guys is a a teacher locally over here. You know, he told me, you remember how we were talking about how kids don't get their license and stuff?

Yeah. Yeah. Yeah. You know, he told me is common. I'd be really interested to hear your guys' your guys' take as a teacher. He was telling me is it's super common that these kids don't get their license, but they still go drive the cars. So, they're just lazy to get their license. license. license. I didn't What's so crazy and cars are they driving? they driving? they driving? Well, they're like their parents car. They grab their parents. So, there's a joy. joy. joy. So, here's Yeah. So, here's what's interesting about that.

It's a bold. We're having this conver we're having this conversation. We're talking We're talking about kids and so that he's got he has a uh a a a 20-year-old and a 24 year old. Okay. And he teaches continuation school over here over here. And he's telling me all about this and and we're talking about kids and generations and all this stuff and getting a tech and and and all this stuff and and we're talking about driver's license and he was just like, "Yeah, these I'm always telling these kids, but they still be going out and driving.

I mean, they're just not driving. They're driving illegally. We're on our last day of our drive. I was telling this to Doug and sharing the sharing the story. You weren't in here. And uh so we're on the last leg of our drive. It's the last hour stretch. And uh we we we we pull over every hour or so. We're pulled over. We're this this fork in a road. And uh it's these great old windy country roads where we're at. And we we pull off to the side, pull our little fold out chairs, have our little espressos, and we're kind of sitting there BSing and talking, and it come here comes around the corner, this uh you know, older white Corolla or something.

Uh it's moving pretty fast, and the uh kid driving is looking over at our our at our cars and he drifts to the right, his tires come off the come off into the dirt and it and he overcorrects and it wh he's doing like 70 m. He's lucky the car didn't flip and roll. roll. roll. Oh no. Oh no. Oh no. It spins completely out, crashes, goes flying. Oh, yeah. Right in front of you. Oh, right in front of us. Like we're just like literally nobody's on the middle.

We're on the middle. They were okay. We went running over there to go see cuz it was a really bad destroyed the car. Car is destroyed. Not drivable. And uh go over there uh spoke broken English. One of the guys I was with uh speak Spanish, so was able to communicate with them. and kid is uh 17 years old, doesn't have his license with his his girlfriend who was 18 years old. God. God. God. Yeah. And they were they live like 8 miles up the road.

He he and they they called they were they were like hysterically crying and scared. Totally fine. They were not hurt. Uh luckily cuz it it would have been it could have been hit anybody either. Yeah. Yeah. It could have been really really bad. Um and uh he called his older brother on the phone. You could hear my buddy was translating. He was just like oh yeah. He's like yelling at him like what are you doing? You don't even have your license. Blah blah blah. Get they call the cops.

Get out of there. Yeah. Yeah. But I thought that was so crazy. He just got done telling me how these kids That's crazy to me that you're old enough to have a license, but you don't get one and then you go drive anyway. That So I just I didn't that you guys have always told me that, right? Like the kids don't do cuz I I did a little joy riding when I was a kid, but I was like 14. Yeah, me too. Which which isn't any better.

My point is I didn't have my license and when I got my license when I was on your birthday. Yeah, that was a good thing. Yeah, I thought that was really cuz I thought, "Oh, it must be Uber and that's everyone's getting around that way." Yeah. Well, I mean, my oldest, he's he I guess there's some deal with like bus uh fair where they could just show that they their student ID card and they go for free. And so, like they just do the bus like everywhere.

And it's annoying because it's like then we have to go pick them up if they miss a bus schedule and all this stuff. So, we get into it. We're like, "Dude, just focus on getting your license, you know, like that's like when you can actually venture out a little bit further and real quick." Yeah, I didn't. And he had to figure it out. And like And so, and but this is like a couple times he's done that and then it's late and it's dark and it's like, like, like, you know, and you're I mean, I'm less worried about it.

Courtney's like very worried about he'll figure it out. I can't I can't wrap my brain around this. this. this. Yeah. Like I thought it was an Uber thing or I thought it's because dude it's it's not that. It's because uh when we were kids there was nothing to do. Yeah. It was such a sense of freedom. There was nothing to do. What are you going to do? It's the same. I would never want to hang out in my room. There was nothing to do at home.

Now they don't you can't peel them out of their room. They got all kinds of stuff they could do at home and they can talk to their friends anytime they want. When we were kids culture, dude, you were home. We were bored. Now, do you think that as as a society and culture, do you think we can shift that? Like, do you think that part of that is because what you guys are experiencing with your teenagers is a generation of we didn't really police the iPhone tech video game stuff.

And maybe now like the the young like your your two little ones, you'll probably be a lot more different on that for sure. for sure. for sure. And so, will they be more likely? What do you think? Yeah, they I I think they will because But I honestly I don't even think this I think this conversation You think they will? You don't think they will? they will? they will? No, it's too It's too good. Like it's too entertaining. It's too It captivates these kids. Like you're you're fighting a you're fighting an unslable dragon, you know?

That's my sense. Like it's it's so bad. And like it's forced every time. It's forced. It doesn't matter like how much you regulate it, they're going to find their way because all their friends are going to be in that same circle. same circle. same circle. That's because you guys are at that that age though, right now, don't you think? Cuz so I I told you guys that I I was with again with uh my son's best friend's parents. We were that's where we took to Park City the week before before before and his dad and I were sitting in the sauna and we're having like a long time and he's got a a 16-year-old.

Mhm. Mhm. Mhm. And he didn't regulate the phone things that you did. Can I tell you guys this that he what he offered her? He offered her $5,000 to remove Tik Tok off of her phone and she goes, "Oh, no, no, no thanks, Dad." Like, I thought, "Whoa, I just took it off my Yeah. Like, we just take it off." So, so now he So, now he but he his this is Max's best friend is their their parents are the same. No, no iPad, no no no phone, none of that stuff.

So you think for the young now it'll be easier because because because So that's my my point is to to Justin's argument of why he doesn't think so is like well don't you think that's because so no many no parents were back when you guys were raising your kids nobody was was doing that. Nobody was saying no no no iPad, no no phone, no there's two things that things that things that or very few I shouldn't say no a little less less less I'm optimistic with it because it's there's it's so pervasive there's that's a little that's not a fraction of a percentage of somebody you'll find like you can find somebody cool that raises their kid like that that's what I was going to say you like we should all be Amish like that's you're either Amish or you're going to be in like the system that's what I was going to say there's two things one you start early.

The the longer you wait, the better. Once you give it to them and it's uphill battle, two, you have to find other parents who agree with the same thing so that they have kids that your kids Yeah. But don't you guys think that that's because we're we're in that transition still. transition still. transition still. Yeah. Yeah. Yeah. Like I think 5 years from now the even the parents right now like so I I cuz I I have friends that like aren't okay on that on that side.

They're just but they're they're already getting the the consequences of that not and and becoming more aware and I mean this is kind of human. This is us, right? We we kind of have to ext Yeah, we had to kind of bang our head against the wall and see some really bad outcomes for a long time to go like this going to be like smoking, you know, like but it's just I I don't know. I guess I just I get depressed because it's I've done all the things.

Yeah. But you're still in it though, Justin. you're still in the thick of it and you're you're you're on the front end of the generation that said unfettered access, who cares? And so you're trying to pull and then you're also fighting this uphill battle of I'm I have teenagers who are already at the natural age of wanting to rebel anyways that have all their friends that are being like why is my dad the only one to tell like that's I my heart goes out to you guys.

I couldn't imagine trying to fight that war because I got no allies, right? where I feel like at least and maybe I'm in my bubble because I've got a friend like his best friend is already like that. like that. like that. Yeah. Yeah. Yeah. But I'm hoping that I'll have more allies and so it won't be just I like I'm I hope for that 100%. Like I do I just I don't know if that's you know going to happen. What seems to be I don't know if it'll keep going this direction but uh social media starting to get regulated so that kids can't use it.

This is happening a lot of countries happening here too. Yeah. Uh my daughter's school, they just this year they just said uh you have to put your phone in a Faraday bag when you get here. get here. get here. So you can't pull it out. The teacher there's there's a new thing that's getting passed in California. The guy that I was with the teacher and he says they're going to this thing where uh you you scan the phones when you come in the school and it turns them into dead phones except for emergency calls only.

calls only. calls only. So they cannot surf on the internet. They can't do anything. And so he says that they're they're trying to get that passed and and and get it going in the in the district. Yep. But you know, back to the car conversation though, uh we're not that far away from people just you're not need a license anyway. That's not that far you guys where it's going to be self-driving. It's it's not going to make a difference. What are we 10 years away from that maybe?

Yeah, it does feel like that transition where it's something like it's going to be a totally new landscape. Like I just feel like with Yeah. availability like that, you're just going to hop in a car in 10 years. Okay, fine. Maybe 20. But I think it'll happen in 10. Why you gonna have a driver's license? Why you gonna have a car? Yeah, Yeah, Yeah, you're gonna have an app. Car's going to pick you up, take you where you want, drop you off. I don't know. I don't know if it'll be It's coming.

It's coming. It's coming. Self-driving cars are I mean, they're already self-driving taxis are everywhere. The tech is just exploding. You throw AI on top of it. Why would you even have Why would you need a license or a car to begin with? Yeah. Yeah. Yeah. You know, You know, You know, I mean, what your argument is that it's going to be like horses. Yeah. Yeah. Yeah. It's like people rich people have horses. People will stab horses, you know, know, know, you go drive your car on your property.

Yeah. Yeah. Yeah. But when you want to go somewhere, you can't even drive it on a pro anywhere because they'll probably be banned at some point. So, So, So, yeah. What was the what was what was the transition of having uh horse and buggies on the road with automobiles? Like when how did that that was That's a good question. When did they ban horses on that brought up? It was they used to have like uh um like unions or lobbying for people that picked up poop.

poop. poop. Yeah, that was Scott brought that up when he was Oh, Scott. That's right. Yeah. Yeah. Yeah. It's like how long how long did that cuz there was there had been a time when we had automobiles and we had horse and buggies and it wasn't all across it like city. It wasn't like like it wasn't like the first car came out was like all right no more horse and buggies. There had been like a transition that happened overs were not banned. Okay. So look at this.

Horses were not banned from all roads at once but rather phased out as primary transportation. 40 years 1910 and 1950. Okay. Okay. Okay. So 40 years before they can do that. But well, I mean, you know, by the time you got to like 1945, you're in a big city. 1930 in big cities, you're not going to see horses. see horses. see horses. Yeah, I think that's why they're it was more of the this the the like the the country towns and stuff, but it's going to happen faster than that.

Yeah, they're they're starting in cities and I think the next move is then definitely like inter interstate highway and then they'll they'll regulate that and then they'll kind of work from there. there. there. Look at that says the 1910s and 1920s. So that's 10 years uh 10 15 years saw cars surpass horses and cities. So over that period of time cars suddenly surpassed horses whereas before that it was horses. was horses. was horses. Yeah. Yeah. Yeah. I think it's going to happen even faster. faster. faster.

Look it says peak transition was from 1910 1920. 1910 1920. 1910 1920. Yeah. Yeah. Yeah. So just 10 years. Yep. Yep. Yep. And I mean you make a fair argument. It should move faster. It's going to happen very like my 5-year-old 5-year-old 5-year-old is this going to be a conversation with him about getting his license? I don't think so. I think the I mean if he wants his license it might be a cool Did you see that? Did I share that? Did I share that thing with what Elon's trying to do with Tesla where you like uh uh uh Yeah.

What what is it? Own it but when it's parked other people can can can that's fascinating to me. I know you can make money off of Yeah. That is that's really an interesting model to me and makes total sense where it's like you're at work for eight hours if you don't really care about these cars anyways. It's not like these are I don't I don't think people realize we we talk about AI and all that stuff, but I don't think people realize just how transformative it will be when cars go from us driving them to just self-driving cars are the norm.

That will transform uh society and cities and homes so radically. Yeah, Yeah, Yeah, we have no idea. The cars transformed uh the landscape radically because of cars. You had suburban sprawls. You had freeways and highways and it changed towns. When you have self-driving cars, think about how much space is devoted to parking. parking. parking. How much time is wasted in traffic. How when you're driving, you can't do anything but drive. Yeah. Yeah. Yeah. It's going to like you're going to get in a car and you're going to be able to do start work right out the gates cuz you're in a car with Wi-Fi and it's taking you somewhere.

You don't need to worry about parking. Car houses with garages. Garages are all going to be turned into something else. Yeah. Yeah. Yeah. Parking garages gone. It may just be big stations for fleets of cars, you know, that just kind of like operate in and out. Yeah. out. Yeah. out. Yeah. You'll get on your app. Or not even that. It's like as soon as it drops you off, it goes the car goes to work. to work. to work. That's right. It drops me off. I'm here for 8 hours.

It's off taking other people for the next 8 hours, then picks me back up. Like that that is fascinating to me. And then you don't need big parking spots. It doesn't. You don't need all these places where cars need to all be stopped for hours at a time because it doesn't make sense to have a car not being worked. And cars are all driver ccentric, right? You everybody's you got your driver here. They're going to be different. You're going to walk in and it's not going to be driver ccentric.

It's going to be I don't know whatever car. Even a small car, you could have leg room and work space behind the the driver's seat because there's no driver in there. in there. in there. You go on a long drive. You might have you might order a car with a bed. You know what I'm saying? You take a nap in there the whole time. I love that. You'll fall asleep. That's my dream, dude. If I can do that, that is that can I don't know how long until I can I don't know how long I can I can go fall on.

I mean, airplanes are pretty much random. I mean, let's be honest. I mean, the pilots are there for safety reasons, but those those it's mostly all automated. I'm going to change directions cuz uh I I tell you guys, man, I have accidentally now this is like the second thing that I've been taking since I was a kid that I'm just like, thank God it's good for me cuz I didn't take it cuz it was healthy, but more and more data is coming out. creatine or what?

Creatine, bro. Creatine, bro. Creatine, bro. So, creatine is anti-cancer. You know, you guys know that there's studies that are coming out that are showing I haven't heard the anti-cancer. What is that? that? that? That are showing that it's it's there's an association with a reduced risk of cancer uh the more you take which is pretty why they think it's because because because no strengthens the immune system the tea cells like all these cells that operate uh with animal so they benefit. Yeah. So animal studies are showing it.

And then there was a huge population study where uh the more people take took or the more consistent they were, you saw a consistent drop in cancer risk. This is like good news for me guys. I've been taking this since I was 16. Non-stop. Yeah, you're ahead of the curve. Isn't that cool? Didn't you didn't you share a study too about about bodybuilders being low considerably because considerably because considerably because Yeah, bodybu Well, that's two things. I I don't think it's the creatine. That's more because strength training is well.

So my po my point of bringing that up though is that like that is true independent of creatine. And so my argument is like if you're also probably someone who takes creatine, you're probably into lifting weights too. And so it's like you're getting like this double bonus in a sense if you lift weights, build muscle, and take creatine for anti-cancerous. Interesting. Speaking of creatine, are you so you using Keon creatine and aminos? Yeah. Well, the aminos especially. So, I mean, I I take their creatine, too, but I was using their aminos always.

This is a perfect example. Uh I mean, I'm I was on a three-day drive, 8 hour drives every day, right? So, non-stop driving, and so we only get a couple stops. Wait, tell me about this. Why'd you drive so far? I'm sure it's not really far, actually. Where'd you go? I only I never went further south than Pastor Robos or Bakersfield, but uh they were all on these crazy roads. Oh, Oh, Oh, yeah. So I I I have I have a couple crews of guys that I hang out with.

Oh, I see. Okay. This is our annual trip. Got it. Got it. Got it. And uh these guys, this group of guys are uh Katrina came for the first day. Um Um Um are old mechanic motorcycle guys. They're like I'm the young I'm the super young guy. The group, they're 60. Uh they've been wrenching on cars and and motorcycles their whole life. And a couple of them are like hardcore uh like long journey motorcycle guys. They call them iron butts. Oh. Oh. Oh. And so there's actually I I learned this I actually learned this this weekend.

That's a thing. That's there's a club called Iron Butts and you have to drive a thousand miles without without basically stop. I mean you stop to get gas and refuel and stuff like that, but you go a thousand miles. Look up Iron Butts. It's a it's a club. Something else going to come up. You know, we're always making Doug search. It's how we trick Doug into searching all this stuff. different things, bro. things, bro. things, bro. Just kidding, Doug. Um, so so these guys uh uh uh saddle rash.

saddle rash. saddle rash. They've been uh they've been they've been doing this for, you know, they've been friends for 35 years and and ride motorcycles all over the country. And they they've got it down to like a science, bro. They they check from the satellites and they know if uh if the roads are painted yellow and white, that means they're taking they're maintained. So you want cuz you don't want just windy roads. You want smooth roads, too, so you can really drive them. U there it is.

Oh, cool. So you were taking what? The essent the essential meal. Yeah. So I mean we we only stopped cuz you're not eating. Yeah. So I'm like low. I mean I obviously anywhere I stopped at a diner I was getting a steak or something like that. But I I you know only me eating only two or three times a day means I'm going to have a really hard time especially eating out every single day. So I taking like five of them at a time. No I take uh seven at a time.

Yeah. Seven. Yeah. Seven. Yeah. Seven. Was it like every other hour? Um every 3 hours. Every 3 six hours. So about when I would eat. So, I remember him telling me, and you correct me if I'm wrong, like there's benefits to doing it with the meal also. also. also. Yes. Yeah. So, like I sometimes I take No, I like the study that he showed where they had people who were um they signed up to be bedridden and they gave them uh high doses of essential amino acids, no muscle loss.

Yeah, Yeah, Yeah, that's crazy. I know I know that um this is a small sample size cuz I was only I was only gone for you know three 3 4 days but I also had two three days of work here before that that I didn't get a chance to strength train and we I mean we all know our bodies like uh I I quick as much as I you you give me credit for I build muscle fast I quickly start to atrophy if I if I don't hit protein intake and I don't lift I can grow and shrink yeah I feel myself like shrink and I I tell you Uh the I feel like I can see I hold on to muscle better when hold on I hold on to muscle better when I when I stay consistent with that.

He sold me, dude. He sold me on something. something. something. He sold me, too. And I and I just what I've trained myself to do. I've got them all. I've got them in almost every car. I've got them in my bathroom, my room, and I just I when there's days when I know I'm having a hard time, I just make the conscious effort to get them a couple times in the day, and I I feel like I've made a difference. So, I know and it's one of those things that uh I wasn't convinced until we we had them on.

One of the few times we changed our mind in the last like few years. Yeah. Yeah. Know I I take the essentials now uh regularly. I notice a difference from take them. So, I don't know. Anyway, I got a bone to pick with Justin got a I got a bone to pick with Justin because because because Oh, Oh, Oh, just every time we do a poll. Oh god. Oh god. Oh god. Oh my god. That has to do anything with the fans. It doesn't matter. Picking a host.

Doesn't matter what it is. Unless it's picking a host. Unless it's a negative, like who's the meanest, who's the most annoying, but if it's something positive, Justin wins every time. Every time. Every time. Yes, it is. It is, bro. Most likable, best looking according to the best fashion now, too. Like, best question. If you guys want fashion advice, you you know, I'm here for you. Yeah, whatever, dude. You know what? Every time, bro, the whole team all asked me as I come. They wanted to see my response to that.

Of course, I got last because you guys prop you. So much propaganda about that. Propaganda. Propaganda. Propaganda. Just selling everybody how bad my style is. is. is. Yeah. Justin, first place. All you got to do is start off being the fat guy and then like work your way up. And that's how I I So I somehow he's just more likable now. I I over I oversold him. I oversold him as the fat guy. Everyone was like, "Man, he's actually really attractive." He's not as bad as you think.

Yeah, he's attractive. He's fit. I was like, like, like, "Dude, yeah, cuz I'm like Mountain Cholo. I There's nothing going on over here other than like what I normally wear. So, I was like, I'll take it. All right. right. right. I'm looking at your socks right now. What are your socks, dude? I wore these just for you guys. Is that your wife? That's my wife. Oh my god, dude. You have your wife on your socks? I knew we were going to talk about fashion. So, I was like, yeah, she bought them as a joke for me for Christmas and I was just, what is this?

I'm wearing them all the time now. The irony is, oh my god, she's I love them. She's lowkey like, I don't want no girls talking. talking. talking. my face on your feet. Oh, I probably shouldn't hang out with She's watching me right now. Yeah, dude. That's funny, dude. It's funny, dude. I was totally I thought it was funny, dude. So, I was like, like, like, that's awesome. That was a great I would totally I got something funny for you guys. So, guys. So, guys. So, what would you do if I came in with those with socks and had your wife on them?

them? them? Now, I'd be a little concerned. Actually, that would be a that would be a funny way to mess with one of each other's don't say anything and just all all casual. I have my socks. Like, socks. Like, socks. Like, guys, I just got this for Christmas. Is that Jessica on your socks? Why not have Jessica on your socks, though? Oh my god. I wish you would have said something. That would have been like a great great great Do you know what I saw that was so funny?

I almost did it. I almost did it, but I'm going to say on the podcast so none of us can do it to each other. I don't know how it came up on my algorithm. I got an ad for fake They're like pretend uh like trips or pretend like um things that you could send to someone to make them get embarrassed. So, there's one. It looks this big and it says uh your your your gay cruise is coming up and it's like this big thing and you can say I was gonna send it to Doug here like get ready for your anytime you I will never have mail.

Do you remember do you remember the trend? This was in this is in early 2000 dildo arrived. dildo arrived. dildo arrived. Do you remember this trend? This was going on in in 2001 to 2004ish somewhere in that range. uh where people would send you emails and it was a virus and you opened it and you couldn't close it down. I'll never forget. So, I live with my grandmother. Hey, I'm looking at I just I just got my my laptop all set up and I open up this email and it started I'm looking at gay porn.

I'm It starts yelling at all kinds of gay porn going on on my screen and you can't delete out. You can't cancel and you're you couldn't get out of it till you like unplug the thing. gay bomb and my grandmother walked in. It was She actually walked in. Oh, yeah. Yeah. Oh, it was loud. It was like I had the volume all the way up. And it was like And it was like That's nothing, dude. I had This is a terrible joke. I had a I went I was on a plane with some buddies and they sent him an email that when you open it, it does a countdown.

Yeah. Like a bomb. So on the plane. Yes, dude. And it says something in like in Arabic or something. Oh my god. And it goes and it makes a sound like it's a Yeah, dude. Oh, bro. I was like, that's not cool, man. Because you can get Oh my god. How loud? You're going to get arrested for that. Oh, boy. Oh, boy. Oh, boy. Hey, but so my my son I don't know. You got to remember cuz you I know you're definitely at this age right now.

We're like the the new language, the new everything all the time. And so I know you're in the thick of this. So every time we get something new and I I'm always trying to figure out where did this come from? And I I think it's in one of the Lego movies that some of the slang they use or whatever, but it's hilarious when my my son uses it correctly and I hear it last night. I get home from my trip and I'm laying in there and uh Katrina's like, "Max, go get your underwear.

Go put get your go get your underwear. Go put your underwear." Bro, he says, "Bro, bro, come on." Like that. I'm like, "Oh my god, where did you get that?" And Katrina is like, "Don't call your mother, bro." Like that. And he goes away. I'm like, she's like, "Where did you get that? It's in my head." I just know it. Yeah. I just know it. Or it's in my head. head. head. Most kids say that. Yeah. Everyone's done that a couple times. I had to check him.

him. him. Courtney, bro. Courtney, bro. Courtney, bro. Yeah. I I can't help it. He's using it correctly. So, I'm like dying laugh. And she is too. So, she's like trying to correct him, but at the same time laughing. laughing. laughing. Dude, I So, you guys know before I came we came in, I sent you guys a text. I'm like, "Guys, I'm getting too heavy, right?" I can tell you one of the reasons why I'm getting too heavy right now. And I got I just not putting shade because they're delicious.

They're gluten-free or whatever. It's the butcher box nuggets. Bro, I'll eat Wait, what? Wait, what? Wait, what? I'll eat 15. No problem. No problem. I'll throw 15 down at night. Like after dinner, we're sitting around and I'll put 15 in there because I want the family to have some eat mine too quick and we buy bags and bags of gone. Gone. I get three or four bags at a time. a time. a time. I'll eat. They'll last. I'll eat 20 of those. those. those. They'll last a week and a half, maybe.

I'll eat 20 of those. You'll smash 20. Yeah, I'll eat 20 of those things. Do you ketchup? Do you ketchup them or do you do you do you like barbecue sauce? Oh, you're little little barbecue sauce. I'll eat them straight though, but a little barbecue sauce on perfect. But I mean, it's a good So 20 is over a,000 calories, but over So every four Every three is three. That's right. Every three is 10 grams. So yeah. So it's 20. 21 will go all the way up to Oh, wow.

So you're going hard, man. So good. No, I'll cr I'll crut every night after dinner, you know, we're watching TV or hanging out and I'll be like, I think I want some because they're easy on my gut. They don't hurt my stomach. Yeah. Yeah. Yeah. They're delicious. They're delicious. They're delicious. I think I told you I remember we we had been working with them for a while and I remember I think I brought them up first. I think cuz I was we we've been giving them Max for a long time and uh I had actually never had them and then I finally had them and I'm like, "Oh my god, these are so good." And then it was they're the best nuggets you could buy.

Well, you know what? They they'll ruin it for you too because it's the same thing that happened to me with their their baby back ribs was so good. so good. so good. Go you now you go and try another like I try to have a chicken nugget from somewhere else. Gross. And by the way, we figured out why tastes like like the difference between eating like real like meat, real chicken, chicken, chicken, those dino nuggets. Yeah. Gross. Gross. Gross. Disgusting. Disgusting. Disgusting. What's uh we figured out why their ribs are so good, right?

It was the kind of pit pit pit heritage. Heritage pork. Heritage pork. Yeah, that's why. Yeah, that's what it is. I mean, what and after again their baby back ribs and now their nuggets, I if I try and have somebody else's. So good. So good. I was going to ask you, Adam, you've been most consistent uh with RHO's uh supplements, the NAD, the glutathione, the glutathione, the glutathione, cuz it's cuz it's cuz it's it's it's in this little squeezable bottle. bottle. bottle. Yeah. Yeah. Yeah. So, it makes it really it makes it unexcusable.

unexcusable. unexcusable. Which ones are you using consistently? NAD and glutathione. Okay. Okay. Okay. Yeah. So, I know they have a whole line of stuff. They got creatine, they got NAD, they got glutathione, they have uh what else do they have, Doug? They have Look it up. I think they have stuff for inflammation. inflammation. inflammation. Yeah, I've been doing the glutathione because it's Yeah, it's less uh It doesn't taste like fart. Yes, dude. That was that was harsh, but I know the benefits and two my liver I'm trying to really help.

I mean, I knock on wood, but I part of the whole thing that I went through uh got me on this kick of taking all this stuff consistently from and that s got me on. me on. me on. Yeah. And I also haven't got sick. You always get sick, too. I always get sick. I've been around lots of sick people. I think everybody in here, here, here, this is one of the worst seasons for sick. sick. sick. I think everybody in here, I've seen sick since.

And I I haven't been sick all I haven't been sick in I can't remember how long. And I'm sure it has a lot to do with me being consistent with. What are their products? Name them all because there's a lot. I don't tons of them. Uh they have curcumin and resveratrol. resveratrol. resveratrol. Love it. Love it. Love it. Uh collagen peptides, liposal TMG. Do you know what that is? I have no idea. I don't know what you have. I'll I'll have to look it up. Bourberine.

Yep. Yep. Yep. Uh CoQ10. Uh CoQ10. Uh CoQ10. Oh, that's the one I got. D3K2. That's a great one. Um vitamin C, corsetin. Uh corsetin. Uh corsetin. Uh do we did they show all this to us? I didn't didn't didn't I think a few of them. We're going to have to have them sing cuz I would actually like my I like the D3. I like to think my vitamin D like that. Yeah, that's a good Oh, that's cool. Yeah. Super cool. Wow. Ignore that. Doug, look up TMG.

Why don't cell cellular methylation support? Oh, there you go. That would be good for me. me. me. I know what TMG is now. Methylation support. Methylation support. Methylation support. So, uh especially for people uh with the gene that uh makes methylation hard. So, processing and make creating cellular energy. Um certain supplements make a big difference. big difference. big difference. How do you know if you how do you know if if if you get tested? Oh, it won't. Yeah. The MTHFR gene. I have that. Oh, you've talked about that before.

I have. Right. So, if I take B vitamins, they're they're like uh you know, methyl folate, methyl B vitamins. Creatine helps a lot with that. TMG is another one that'll help. So, So, So, and that is that that's not on a regular blood panel. Do you have to ask for that? that? that? You have to ask for it. And some people don't want other people to know because I think insurance companies can actually dock you dock you dock you because there's some issues related to it.

But if you eat healthy and do the right things, you're all good. I wanted to bring up there was a study and I wondered if you knew about it or not, S that was like this teacher was like conducting it with her students where um they were trying to kind of interrupt their brains like hard wiring and so they had this drill where they had left hand you would do uh you go one through 20. So you'd write down one and then you'd write down the letter A and then you go two and you write down the letter B and you do this like simultaneous and they would do it for like a couple hours to the point where they get fried like it would just like mess with their brain because of the uh you know discrepancy between the two.

Um and so apparently after that like uh the next day their they they felt their cognition was like on fire. Everything else was like so much smoother and easier and Yeah, I know. I was like, that's really interesting. I was thinking about messing with that. Like you're actually training both sides right there. I mean, just picture yourself riding with your your hand. I'm assuming assuming assuming I can't even write well with my right hand. I know. It would be it'd be hard to do. to do.

to do. That's why it would be so hard. You'd have to really concentrate and you're you're you're pinging ponging back and forth between numbers and letters and having to make sure they sync. Really interesting. Really interesting. Really interesting. I would imagine it helps uh left to right communication. Rubber hand. That's not it. not it. not it. Are we still on Iron Butts? No. No. No. Doug looked up the stranger. That sounds like a really interesting experiment. experiment. experiment. Yeah. Yeah. I I I definitely was like intrigued cuz uh you know, if you can get your processing power um to to increase increase increase I would imagine it has to do with the communication between the right and left hemisphere of the RAM.

You'd think by manual simulation writing sim simultaneous simultaneous. Oh no, that's something else. Oh, it is. It's a neurological exercise. You're right. Increase cognitive flexibility, improve neural pathways. And in What did I say? Did I say what did I say? Not sim simulation. I said mirror writing. The most natural way is both. both. both. You said simulation. That's just simultaneous. So this is even more challenging because that's just mirror writing. That's like a a b c mirroring the other side with your right and left hand.

hand. hand. But you're going numbers. Yeah. We're doing doing doing taking it to another level. Another level of that. Oh yeah. Look at advanced techniques right there. right there. right there. That's the one. Right hand. Yeah. Yeah. Look at it. Interesting. Key finding. Studies suggest that training the non-dominant hand through this method strengthens connections within the practice network, the group of structures that supports skilled movement. skilled movement. skilled movement. Uh so creates new neural pathways, strengthens existing ones, enabling better coordination between brain hemispheres. That's that's what I thought.

thought. thought. This is cool, Justin. Yeah. What's cool about something like this? This is what I always think is uh obviously couple knuckleheads like us sit down and do it. You probably do it for a little while be like this is I know we'd be but imagine teaching a kid at a very young age young age young age as an exercise great skill to acquire as at really early on uh like to where you know it's just like learning language right for them like us trying to learn language now you know when Doug was a kid if you were left-handed they forced you to be right-handed right right-handed right right-handed right I don't know or was that before you maybe before me it used to be you were not allowed to use your left hand even if you were left-handed they would force you to go you're going to be a serial killer they probably get killed We got to get you.

you. you. It's interesting. In my family, there's a ton of left-handers. Really? Really? Really? Yeah, it is. It's a lot of left. Interesting. You're not, though. You're right-handed. No, I'm right-handed. Yeah. Yeah. Well, I'm I'm I'm weird. I'm right. I write right-handed. Everything else left. else left. else left. You You don't throw a ball left-handed? Yes, I do. Every time you throw a ball, it's left-handed. it's left-handed. it's left-handed. Yes. Yes. Yes. You don't throw right? No. No. No. Really? Really? Really? I throw left. I bat left.

I golf left. I Everything left. Everything left. Everything left. Oh, I didn't know that. The only thing I do with my right is the finesse things. I brush my teeth, I write, and I eat with my right. Everything else I do with my left. That is weird. All All sports. Yeah. Yeah. It's weird, isn't it? It is weird, isn't it? Wow. I forgot you Yeah. You shoot basketball left, too. Yeah. Weird. Weird. Weird. Forgot about that. My My uncle is the same way, too, which is also weird that you're like somebody in your family.

I got to look that up and maybe it'll help us figure you out. See what's going on. on. on. You're an ambi. It hasn't really paid off. It hasn't. As far as I know, it hasn't done anything really good. really good. really good. By handed. Yeah. Yeah. It's actually more a pain in the ass because, you know, not every you never have left. Nobody has left-handed clubs. Nobody has a left-handed, you know, mitt for catching baseball. So, yeah, that is interesting. You should join a Facebook group or something.

something. something. I could I could I could What's up, trainers? Check this out. Go to school.com to school.com to school.com skol.comthe-trainer-academy. This is a forum we've created for trainers and coaches. Get training, get coaching by us, by our team, get resources to make you a better trainer and a better coach. And if you get in there before January 31st, you'll get in there for free. After that, you got to pay. So, if you get in there for free, you're in there for free for life. Afterwards, you got to pay again.

It's skol. So, school.com/the- elite-trainer-academy. elite-trainer-academy. This segment of the podcast is brought to you by Mindpump Fitness Coaching. This is the number one course that teaches trainers and coaches how to build sustainable sixf figureure plus businesses and careers in fitness. Look, it's roundt based. So you can hear Adam, Justin, and myself teaching you how to build a better business, get more leads, close more deals, close bigger deals, and be more effective trainers. By the way, our course is nationally recognized. In fact, it gives you 1.9 CEUs with or for your NASM certification.

Find out more at mindpunfitnesscoaching.com. Our first caller is Grant from Minnesota. Minnesota. Minnesota. Hey, what's up Grant? How you doing Grant? Grant? Grant? Hey guys. Wow, this is this is surreal. Um, after listening to you guys for 5 years and actually being on the show, I mean it's an honor and a privilege. Um, if you could have seen me last week when I got the email from the famous Doug, I mean, I was that was awesome. So, cool. Thanks for calling in, man. How can we help you?

Yeah. Uh, so I'll get right into my question. So, question. So, question. So, um, as a kid, um, I was often chubby and bullied for it. Um, near the end of high school, school, school, I started running in addition to playing soccer, which is was my sport growing up, uh, to lose weight, and that was very successful. Um, as I transitioned into college, I moved away from from running um and into strength training and have been doing that regularly ever since. Despite making some decent gains, I am nowhere near where I could be due to my struggles with bulking.

Every time that I try to bulk or slowly increase my calories, I struggle with what I see in the mirror and quickly reverse course back into a cut or even a maintenance uh to avoid some of those negative feelings that I had as a kid. Um, this year kind of want to say resolutions, but one of my goals for this year is really to stay in a stay start and stay in a bulk to not only get stronger, but also break through these mental blockades that I have.

Um, with doing this though, I have a couple questions where I would uh really value your input. What are some ways that I can break through these mental challenges and stay in this bulk to build my strength? Um, and two, as someone who has been lifting for about 10 years now, but I've never really optimized my training, can I still take advantage of some, for lack of a better word, newbie gains, um, and or will my strength progress ever be stalled due to my longer history of lifting?

This is so, this is so great that you asked this question. We were literally just talking before we came on uh, about our trainer, Karen, who I'm coaching right now through a reverse diet. And if you're not following her, Mind Pump Karen, you should follow her cuz she's documenting this process and also has struggled with bulking to build muscle. So, she's maintained her weight between 92 and 98 lbs most of her life and never pushed beyond 100. And I'm coaching her through that process and she's openly sharing the challenge and some of the things that she does.

One of the strategies that she just talked about uh this just yesterday that she posted and I and this is something that I think is is valuable is obviously one trying to avoid the mirror as possible and then she'll put on like overly baggy clothes so she's not constantly analyzing oh this is that shirt that fits me this way or you start getting in your own head. Um I used to do this when I was competing even myself like uh I have I have the reverse issue.

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

That might be a strategy you could use also. This is Grant. This is really I got to ask you a few questions to see if this is an actual like big issue. issue. issue. Um, Um, Um, sure. sure. sure. How many calorie do you track you track your macros? How many calories you eat a day? Protein, carb, fat, all that stuff. Yeah. So, like my maintenance is right around 26 2700. Um, I'm usually pretty pretty good with your guys' um recommendations of one gram per pound, one gram of protein per pound of body weight.

I'm pretty good with that. um fats 80 to 100ish and the rest filled with carbs. I think what I struggle with is knowing that like my maintenance is at that 26 2800. Seeing it go above that and then like what Adam was just talking about maybe seeing some of those changes in the mirror definitely kind of brings back those negative feelings. Okay, it's it's not too big of an issue and I'll tell you why. Uh your calories are not bad. And let's let me put it this way.

If your answer was, I eat this many calories, this many grams of protein, this many grams of fat, this many grams of carbs every day. Over analyze, then I'd be like, okay, we got more of an issue. But you're kind of like, yeah, it's around here between here and here. So, it doesn't sound like you're hyper overly focused, but you do want to try bulking. You do want to try bulking a little bit. So, there's an easy way to do this uh besides the mental part, but I think this might help with the mental part.

If you generally eat the same kind of foods every day, add an extra meal. That's it. You just add an extra meal. Make it a 300 calorie meal. Make it a 300 calorie meal. Add an extra meal and then pay attention to your strength. And then just stay there. Just stay there for 12 weeks. Give yourself a date. Be like, I'm not going to stop adding this extra meal for 12 weeks no matter what. And it's controlled. Uh because it's, you know, you know what it is.

So maybe it's a I don't know, you know, some steak and some rice or potato and chicken or whatever. Make it a small extra meal and just add that extra meal and just eat it no matter what. It could be a post-workout meal. Put it wherever you want uh during the day and just stay there. Stay and give yourself 12 weeks. Just a set date 12 weeks. At the end of 12 weeks, assess where you're at. There's there's another there is another option also. Um and this is uh this is why Karen is using me.

Not because she lacks the knowledge. She's uh probably smarter than I am as far as coaching and training goes. She's incredible. She knows what she's doing, but she's outsourcing that control to me, right? So she tr she trusts me with the diet and that hey this is where I'm taking you and she knows it. And so that sometimes when somebody really has a hard time where you'll do it for a little bit then you go ah and then you go right back cuz you start to see something you don't like and you kind of you play that mental game as what she feels right now.

But she's got me texting her every day. Hey we're doing great. Stay the course. I love I love what I'm seeing. I love what's going on. Keep going. Like trust me I got you. And so that's also an option. So if you if you've tried this multiple times in the past and you feel like you've failed because of this the the you start playing in your head and then you go back the other direction then also maybe investing in a coach just for a short period of time may be worth it to you if you don't take Sal's advice which I agree like that's kind of the simple answer and just just stay the course trust the process follow a maps program while you're doing it you're going to be good to go but if you know you've kind of already tried this multiple times and you get in your own way then out outsourcing it just for that period of time just saying, "Hey, you know what?

I'm going to hire a coach uh for a bulk and a reverse diet. Uh somebody who I trust that's professional, knows what they're doing, and then and then after that, I can I can maybe do it on my own." own." own." Now, as far as the second question part of the question about newbie gains, uh if your training, if your programming is not good and you've never been able to consistently do a good bulk, you will see some pretty amazing gains. Oh, yeah. So, when I would get a client who'd been working out, Doug was a great example of this.

Doug hired me and was not a he he'd been working out. It's like he'd never he working out since he was a teenager. His programming just never was really great. Uh so when he hired me, we did really good programming and he just it took off. In fact, he thought he had terrible genetics because uh of his results before and then when he hired me, we started training, suddenly he's like, "Oh, I got really good genetics uh when it comes to strength." So, so I don't know what your programming looks like.

I know what the the bulking part I think will make a big difference. That's the other thing a coach can do is they could just optimize all that stuff. And if it's never been optimized and it wasn't great to begin with, uh then you'll see some really uh rapid changes. I don't know if you call them newbie gains, but it would definitely be something that would trip you out. Yeah. Sure. Yeah. And um totally agree with that. And Adam, to your point, um I actually reached out to my best friend to kind of be an accountability partner.

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

Like the reason why Karen the I don't think Karen would just use anybody to have accountability for her cuz she would get in her own she knows how smart she is. So I think she feels like she needs someone that's like okay I trust that this guy knows his stuff as much as I do or more. Uh is which is why I think she's able to do that. And so that would be my only suggestion is make sure whoever you outsource that too. You feel so confident that they know your your body better than you do, right?

Like so it has to like that that she trusts that I know what we're doing diet-wise more than she trusts even herself. And so outsource that to somebody who you feel confident in in that will guide you the right direction. If you want, Grant, I can have somebody reach out to you um and we'll see if it works with coaching. You know, guys, I actually was going to ask you that. I um was trying to look into it the other day. Um I trust you guys as much as anybody like in terms when it comes to health and fitness.

It's a reason I've been listening consistently for 5 years. You've really helped simplify my training. Um I've read a lot of literature and I keep going back to you guys every like on a consistent basis and I really like it and the unique perspective that actually each of you offer um and that has really been beneficial to me. So you know I fully trust whatever recommendations you guys have. I appreciate that trust. I'll put you in the front hands, man. Yeah. I'll put you at the front of the line.

I'll have somebody call you today. Yep. Yep. Yep. And we'll take and and we'll see if it works out. works out. works out. Awesome. No, I I appreciate that. Um really thank you to the four of you, Doug included. I mean, and the incredible team behind you guys who put so much work into this. Um I really believe this is like the only podcast I listen to consistently, and I just love every time you guys put out content. I've never disliked an episode. Your guys' personalities have been awesome.

I love hearing about your families and I really just think the world is a better place because of you guys being in it in this podcast being there. Wow. Thanks, man. Appreciate that. Appreciate that. Appreciate that. Appreciate it. Well, hopefully we'll see you, brother. Cuz yeah, if you work with somebody, I'll pop in. Yep. Yep. Yep. Appreciate you guys. Take care. All right. right. right. That was a very kind thing of him to say. You know, I got to say this too about about coaching because uh now that we have coaches um we have coaches that will send in messages and stuff and one of the most common questions that I'll get uh is from someone who's looking to become a coach or a trainer like, "Isn't this space uh isn't it crowded?

Aren't there like so many trainers and coaches?" And I'm like, you know, first off, no. off, no. off, no. But second off, if you if you consider like good coaches versus everyone else, especially not especially not especially not that's the difference. There there are a lot of coaches. Even with all the ones there are, they're not enough to service the amount of people that want coaching. But of the ones that are there, you'd be I I would be This is conservative. 10% of them, I'd say, would be good.

Maybe even less. That's how bad that's how how hard it is to find a good coach. Uh when you consider all the people that actually try to do this. Yeah. Yeah. Yeah. But when you find a good one, they're worth their weight in gold. Yeah. And they get loaded up real fast. So, we're always trying to expand on that and like really recruit. I mean, I I I think I would take it a I I think I would take it a step further and say great.

Like, there's not there's I definitely think there's less than 10% great coaches. There's a lot of good coaches, a lot of good people. good people. good people. Well, I mean, what do you consider good? Someone's like hurt someone? No, no, no. I think I think someone good is somebody who has good intentions that are are they do want to serve. They do want to help people. Maybe even have some sort of trying to get more educated. Yeah. It just uh it just it takes uh it takes some time before you become great.

And and when you have a client like this, this, this, it requires you're great. A good trainer doesn't necessarily help somebody who's got more than just X's and O's going on. And not not every client is a is a major challenge. Not every some clients literally just need a trainer that understands macros and could write somewhat of a good program together and help them be accountable to it and they see success. But a great trainer will make this a part of their lifestyle forever. Will it be a behavior thing like, thing like, thing like, you know, to but again see things way ahead of time.

Yeah, I see what you're saying. I I agree. think that the the difference between a great coach in the context that you painted and a good coach is like the difference between, you know, I play basketball at the gym sometimes and uh you know, I'm LeBron James. Well, no, I know you're right. Hey, listen. Listen, I'm a good basketball player. You know, I'm not great. No, no. You know what I'm saying? You know what I'm saying? Big difference though. Yeah. Yeah. Hu. No, you're right. Huge huge difference.

But I consider myself a good player. I understand the game. I play, but I'm not great. great. great. Our next caller is Henry from California. California. California. What's up, Henry? How you doing, Henry? Hey guys, how's it going? I'm a huge fan of the show. Thank you so much for having me on here. I'm honored. honored. honored. Thanks, man. Thanks for calling in, dude. How can we help you? Uh, so I guess I'll just get right into my question. Uh, I'mma read it so I don't uh forget anything.

Um, but for some context, uh, I'm a police officer, uh, in the LA area. My goals are to build muscle and strength while maintaining athletic performance, specifically keeping up my cardio in forms of jiu-jitsu and running. uh I want to maintain slashimprove these forms of cardio for my job where having these skills uh is important. So that being said, my question is if I am in a bulk trying to gain muscle, I recognize that I am still having a high level of movement and calories during the day uh from uh running and jiu-jitsu and just generally being a pretty active person.

Um, I know you guys talk about limiting cardio during a bulk to stay in a calorie surplus to build muscle, but for my specific goals, what changes do I need to make to still keep training these forms of cardio uh, while still building muscle? I don't know if I should just eat more to make up the extra calories if it's that simple and I'm just kind of over complicating it or if I'm kind of looking at some contradicting uh, goals here. Give us a give us a little idea of uh, how much jiu-jitsu during the week and then how much running are you doing during the week so we can have a better better way to answer this.

jiu-jitsu I probably do like a minimum two times a week for about an hour. Uh maybe three if it's a good week and and my body's feeling good. Okay. Um I'm kind of still in the more of the beginner classes right now. So they're not super cardiointensive. It kind of just depends on the move that we're drilling that day. And then in terms of running, I'm probably running same thing two to three times um a week, probably closer to two uh with taking some time off if needed if my body if I'm feeling more sore or need more recovery that week than others.

But I'm consistently uh lifting three times a week. Long how long's the the two runs? Are they short runs or are they long runs? They're pretty short. I'll probably do one quote unquote long run. The long run for me is like three miles. Okay. Okay. Okay. Um and I'll usually do that in like a zone 2 pace. And then my second run will typically be some sort of inter interval run kind of like a hit style uh type running focusing more on sprints. And then you said and also three days a week of strength training for an hour.

Three days a week of strength training for an hour. Okay. So, that's 45 minutes to an hour. Got to scale that back a little. little. little. That's a lot, dude. So, yes, you got to eat more. First off, how do you feel doing all that? I feel good. I've kind of I tried doing a little bit too much of it at once, and I was kind of feeling it in my body. So, I've kind of cut back a little bit on the running, doing more two times a week rather than uh three.

And then I've recently started doing uh instead of the I was doing maps anabolic for my three times workout for a while, but that was becoming a little bit too much volume for me to try to keep up with everything else. So right now I'm kind of I'm doing maps 15, but I'm combining the days to break me into three day sessions. Yeah. So because so jiu-jitsu is a lot. Uh running's okay. Uh but it's you know it's cardio, but you need it. And so here's the context, right?

The context is I need to be fit for my job. Yeah. And I can't hurt myself. Uh and I can't overtrain because, you know, you be strong and have a nerd. Yeah. And you can't always We also can't put you through a period of beating you up because of your work. Uh your job's unpredictable. Um you know, I have a lot of friends that that are police officers and I know that it's quite unpredictable. There could be a moment where you need to use your body and you can't just be injured or beat up because that could be the difference between life or death, right?

So, so that's the context. If you're gonna maintain that much jiu-jitsu, that much uh running, your strength training is gonna look like half of mass 15. Yeah. Yeah. Yeah. Okay. Now, there's there's a couple ways to do it. Uh how accessible is a gym to you? Do you have one at home? Are you near one real close or I have one real close and then I have some stuff to kind of get in a workout where I need it at home. Like I have some a set of like adjustable dumbbells, some kettle bells, and a bench at home.

So, if I need to get one the workout in in a pinch, I usually can. So, here's what it would look like. Perfect world. It's one lift a day. That's it. Every day you do one lift. Three sets. You're in and out. That's it. And you'll see yourself get stronger. It's going to feel weird and it's going to feel like you're not doing feel like you're wasting your time. Yeah. It's going to feel like that. Uh but that and and and focused on the calorie surplus is what's going to help with the bulk while while you're doing all those other things cuz jiu-jitsu is cardio, too.

So, I know you don't think it's as in intense maybe right now or what you're drilling, but it's intense enough to be cardio type training and then you're adding an additional two days and you're not bad and it's but it sounds like you just scaled back to that and you could probably even scale back a little bit more and and and work where do you have track calories? Any idea where you're at calorie-wise? Yeah. Uh, right now in terms of Well, I I just started a a um a cut maybe a couple weeks ago.

Um, at the peak of my bulk, I was eating about 3,000 calories a day. Um, I'm kind of uh I'm like grew up like the fat kid and stuff like that growing up. So, I was going into a bulk was it was kind of hesitant uh to kind of increase the calories. I was trying to do it slow not to get too much body fat. fat. fat. Um, but I'm probably burning about on like a normal like busy. I got a lot um I was active that day, worked out a lot that day.

I'm probably burning around 3,00 to 3200 calories a day. um not on like rest days it's completely different. I usually try to do at least one dedicated rest day um a week. But uh yeah, at the peak of my bulk I was probably eating about 3,000 calories and then right now I'm cutting down my deficit. I'm cutting down to 2,300 calories. calories. calories. Okay. Well, here's you might want to make that cut a little less aggressive by the way with all the stuff. But here's how you'll know uh everything's working is you'll just your performance will continue to improve.

What you don't want to use as a gauge is what I can tolerate. So like yeah, I can get through it. I'm okay. Okay, I'm not hurting. That just means you're you're you're not moving forward. You're not moving back. You're doing as much as your body could tolerate. tolerate. tolerate. But if in jiu-jitsu you're like, "Oh my god, I feel faster. I got more st my running, man. I'm getting faster. I feel good." good." good." Explosive energy. Explosive energy. Explosive energy. Yep. With your lifts, you're getting stronger.

You're you're that's the right amount. amount. amount. Yeah, Yeah, Yeah, that's the right amount. So, and it's less than you think. Um uh when you're doing all that stuff. Now, if you want to just maintain, you can do that. And you can definitely have short periods where you push yourself. Uh but they're seasons and it typically looks like a four weeks, you know, four weeks of like pushing yourself and then like 12 weeks of kind of cruising. Any idea of what you think your body fat is or have you had it tested?

Uh when I got the DEXA scan, um this was probably like a month or so ago now. Uh my body fat was at 20%. So that's when I was like, "Okay, I need to kind of tighten it back up with the diet and go into the cut." Okay. Uh, so my plan is probably uh cut down to like 15% and then see how I feel from there. there. there. I just want to make sure you I just want to make sure you weren't too lean. I didn't know where I can't tell how how lean you are or not.

Tell me the rest with all the stuff on. Tell me about the rest of your life, too. How old are you? You got kids, wife? What else? Sleep. Sleep. Sleep. Uh, so no kids. I'm 31. Uh, just turned 31 today, actually. Um, happy birthday. And then Thank you. Um, have a girlfriend. We stay pretty active. I have a dog, so my dog keeps me uh pretty active. So, uh, no kids. That's what kind of helpful. I have a lot of friends who work out and stuff like that who have kids and it's completely different lifestyle change from what I see.

So, I do have a lot of time to um I guess put into uh my fitness goals right now. Um so, yeah. And then work of course is just is always stressful, but I'm managing that. Yeah. On the on those times when you have extra time and you want to do more, uh what would really benefit you is mobility work a lot. It would really benefit you a lot. Uh and it's recuperative. uh it'll accelerate your recovery. You're going to want a tendency. Here's what it's going to feel like when everything's working well, Henry, is you're going to feel like you could do a lot more.

And so that's the struggle. The struggle is going to be like, "Oh man, I feel good. I could go do more." And that's that's when we tend to push it. Yeah. it. Yeah. it. Yeah. Well, that would be my recommend my recommendation for you because it might feel weird to go in to a gym or go to lift and you only do three sets of something and then you're done is to actually do mobility on the like. So, so you have, so if you have the time where you're like, man, normally I would go to the gym for a half hour, hour at a time, and we're telling you just do one main lift, lift, lift, then I would do the one main lift and then I would do two or three mobility drills.

That would be re that would really that'll facilitate recovery. It'll help you with jiu-jitsu. It'll it'll it'll do wonders for you. That's right. right. right. Uh, and so I would do that. So, go to the gym, still do your one lift, but then do one or two mobility drills that and I don't know how much you've played around with mobility moves or if we give you maps 15 uh performance uh that might be beneficial. So, stuff like that. Um what what you just have regular maps 15 right now?

right now? right now? I have regular maps 15. Yeah, I'm doing the map 15 the the advanced right now. Yeah. Yeah, I say we give him max performance. He's got Yeah, you got mobility and mass performance. We'll send that to you. Awesome. Thank you. Um I guess real quick followup question. So, the one lift a day. So that's still lifting three days a week and then just those three days do the one lift. No, no, no. It's it's it's it's every day you do one lift.

Okay. Okay. Okay. Instead of combining them all on on on three days. three days. three days. Yeah. Yeah. Yeah. And then obviously focusing on compound movements, squats, movements, squats, movements, squats, deadlifts, what not. Okay. And you should see your strength go up. So it's like, okay, today I'm going to go do three or four sets of bench and then, you know, tomorrow I'm going to do three or four sets of squat, right? And you do that and then when you come back the next time around, you'll find yourself getting stronger.

the the hard part will be the the mental part because you're like Sal said, you'll feel like, "Oh my god, I'm just getting started. I I could work out more. I could do more and so trusting that process and the programming." Yep. programming." Yep. programming." Yep. Uh you just just stick stick with it with like 3 weeks. And I think Sal's right. I think you will feel and see the difference if you just trust it for like 3 weeks and then that'll be enough to keep you committed in that direction.

At first though, it's going to feel weird. It feels weird when you're when you're scaling back with that, especially a guy like you who's got a lot going on, doing a lot of stuff to go to go in and do one work. But that's why I love the one or two at least mobility drills after. So you you'll be doing stuff. You won't just be do a lift and walk out the gym. You do a lift and then, you know, do some of your mobility work and that'll really serve you.

you. you. Okay. Yeah, that makes sense. All right. It's definitely going to be a mental challenge challenge challenge having to scale back, especially the gym. the gym, lifting whatever has just been a huge uh outlet for me. So, it's definitely something I'm still trying to hold on to even though I'm trying to reach these other goals. Lifting is not I don't want to just completely stop it. I know I get it. How long have you been doing jiu-jitsu? Cuz you said a beginner. beginner. beginner. Uh yeah, about a year now, kind of off and on, just kind of consistently getting into it the past uh 3 months or so.

so. so. Well, here's the thing. Like jiu-jitsu gets very intense uh on the body. I'm sure you know this, especially when you're rolling with a bunch of people. It's it's going to give you the most carryover for your job. Yeah. Uh, so I love I love lifting too. I also did jiu-jitsu for 6 years and you know I weigh around 220 lbs. When I was 187 lbs doing jiu-jitsu, I felt way more confident than I do right now as a big dude. Uh, just because of what it does.

So So if you have more energy and time, I'd put it towards jiu-jitsu rather than lifting. lifting. lifting. Yeah, Yeah, Yeah, lifting is a great tool. I mean, if you want to train like a bodybuilder and do all that, that's cool. Uh, but for for if it's for your work, you know, and you have extra time, put it towards jiu-jitsu. It's also It's also going to just lean you out. Eat for performance. Don't even worry about cuts, bulks, like that. Just get into your jiu-jitsu and you're going to it's going to serve you really well.

really well. really well. Okay. Yeah. Okay. Yeah. Okay. Yeah. Awesome. Thank you guys. You're thanks for calling, brother. Yeah. Appreciate it. Thank you. Hope you guys think again. Thank you guys for everything that you do. I really appreciate it. Listen to you guys every day. Trying to get my girlfriend into it. She's just starting to get into the gym. So, I just want to say I really appreciate what you guys do. Thanks for what you do, bro. All right. Bye. Uh, you know, when I was So, that's why I say age kids.

Marcelo LA area. Was it Marcel? Marcel? Marcel? Yeah, he was. But that's a big police department. department. department. Well, I know. That's why I didn't. Hey, do you know Marcel? I'm sure he would have said that's a common name, too. Marcelo. I uh when I was uh his age uh doing jiu-jitsu doing jiu-jitsu doing jiu-jitsu the I if I did jiu-jitsu three days a week and obviously I pushed it, tried to figure out I didn't make progress until I went down to one li one day a week of lifting, three lifts.

That's all I did. I did three lifts and I was done. Yeah, that was that was when I saw myself. You really have to scale back to even see the difference. I mean, that's the thing, thing, thing, dude. Know the difference till you do it. it. it. Totally. I was just pushing the tolerate tolerate tolerate when I scale it way back. Then I saw my Well, we didn't we also mentality we didn't even address too or we didn't ask which if he was my client, we dig into more of this stuff too like uh you know imagine a police officer in LA has a more stressful job than you know the middle of the country type of police officer.

And so you you would also like to modulate some of the training and stuff based off of like you know last yesterday what a crazy day he might have had like so you know you got to count that and we to count you got to count that and we didn't even talk about what that looks like you know and one other thing too as we were talking right I'm talking about like oh jiu-jitsu is going to serve you more and I just got this image of you guys know Ronnie Coleman was a cop right in Texas so he was Mr.

Olympia as a cop. Obviously, you're he's a, you know, 300 lb bodybuilder. lb bodybuilder. lb bodybuilder. He's not a jiu-jitsu fighter. Probably can't run very well, but I'm sure people didn't, you know, didn't try. You know what I mean? I'm pretty sure people are like it was a natural detour. Put the handcuffs on you, dude. Our next caller is Mitch from Iowa. What's up, Mitch? How you doing, Mitch? Abing. Abing. Abing. How's it going, guys? Good, man. How can we help you? All right, so I'll just read from my email here.

Okay. So, So, So, give me a second. So, hi, Mind Pub team. My name is Mitch Magcguire. I'm 26 years old and I've been lifting consistently for over 10 years. I currently weigh 185 pounds at 6'2. I am writing to ask for advance or for advice regarding goal body weight and strength. I have always been on the skinnier side and want to get bigger and stronger. A few years ago, I reached my goal body weight of 200 lb and achieved some personal bests. 405 lb deadlift, 315 lb squat, and 275 lb bench press.

But I felt sluggish and puffy. Since then, I have dropped back down to dropped down and maintained a consistent weight between 185 and 190 lbs. Should I stay at my current weight, or is there a way to increase my body weight without feeling like garbage? I want to maximize my strength and muscle growth, but I am unsure how to progress from here without compromising how I feel. feel. feel. Great question. Great question. Great question. Yeah, great qu. First of all, great job. Uh 26 years old, worked your way up to a 405 lb dead.

Those are all great numbers at your age, your weight, uh and and then you came back down. So, yeah, you're doing pretty damn good. Mitch, I got this reminds me of I had this conversation not that long ago with my brother. So, you know, I I have a younger brother and he's like taller and bigger than I am, right? But, uh, I'm stronger. I've got more muscle. And so, here's how he makes fun of me is he says that I'm like a four cylinder Honda Civic with four turbos and nitrous, whereas he's a naturally aspirated V8.

And he's and so his joke is that I got to push everything to build to try to get as big and strong as I am. whereas he just naturally just sits and he feels comfortable at a higher body weight with more muscle. And so the reason why I'm telling you that is if you're naturally leaner, naturally whatever, skinnier, but you're strong and you're fit and you're like, man, every time I push my body weight past a certain point, yeah, I'm bigger and stronger, but I don't feel as good.

It might be better to not. Yeah, Yeah, Yeah, it just might be better. Not all of us are are supposed to be bigger or small or whatever. There's kind of this this this, you know, this nice sweet spot for a lot of us. I know for me, if I want to feel my best health-wise and athletically, it's definitely not the size that I'm at now. Yeah. Yeah. Yeah. So, there's a tradeoff. So, if you want to get bigger and stronger, we can do that. Heavy lifting, you know, bump your calories and you'll do it.

But, will you feel as good as you do now? As mobile and agile and as much energy. If you've already done it and it's like, nah, I don't feel as good. Uh, then it might not be the thing that you chase. Now, the question is, what do you do with your training? Be consist. be consistent with your protein protein protein and just focus on getting stronger and slowly over time your body will kind of work with that. Yeah. I that that would be my thing. So we I your picture just popped up right now and it looks like you probably aggressively bulked to get up to that size is what it looks like.

Yeah. Yeah. So I I I mean at 26 years old if you just kind of ate in a small surplus or kind of hung around maintenance but stay fat. fat. fat. Give it some time. You just give it time. You're you're going to continue to to going to you're going to continue to to build and shape. That's what it is is like it looks like you you pushed to get to that size and you got strong and big but you also pushed really hard and it just not naturally up that I think if you were to just try and eat for most of your time like at a good solid calorie surplus not big calorie surplus like hey stay fed you're you're going to you're going to build and and continue to sh I mean 20 you're still young man I I don't I I didn't feel look as far as looks wise and building muscle till I was in my 30s.

my 30s. my 30s. Yeah. I mean my my 20s uh I did not feel the most confident muscular and I was training and eating and doing all the things. Part of it is just muscle maturity. I mean I I know you've been lifting already 10 years. You're still young though. I mean you're you this is peak time of testosterone and you got a lot ahead of you still. And the fact that you did push that high and got that strong, you got a lot of working for you now.

It's not foreign to your body and so you don't really need to push the calories as much and you'll you'll you'll keep building, dude. If I had to guess at your age and you continue to lift and you did it properly and you hit your protein and you were good and consistent, I would guess that from between the ages of 26 to 31, you probably have another 10 pounds of lean body mass body mass body mass that you'll gain. Nice slow consistent lean body mass. I say at least that.

So, and I mean conservative. Yeah, I think that's being really conservative. conservative. conservative. It takes a long time to build muscle, dude. It just does. Like dudes don't like if you lift and you're consistent, you're not going to hit your peak strength and muscle until you're like your like early early to mid-30s. So I know everybody's like, "Oh, your 20s, you're when it build comes to building muscle takes a long time." A way to do it too cuz I know sometimes the one of the harder parts of doing like a slow bulk is like people are like, "Am I bulking?

Am I not? I don't know." Is to like bulk for a couple weeks and then interrupt it with a small mini cut. bulk for a couple weeks, interrupt it with a small instead of like going extreme bulk for weeks or months. I don't know how long you did it for, but most guys do it for quite some time to put on that much weight and size. Instead of doing it like that, interrupt it every two to three weeks with like a little a little mini cut.

So, you're you're in a surplus majority of the time when you look at a whole month, but you're interrupting it with these little cuts so you don't put on a bunch of body fat fat and get super sluggish. That that would be also a good strategy, too. strategy, too. strategy, too. Sure. Yeah, I've been consistently hitting around 3,000 calories. That's what I tend to shoot for, but it doesn't seem to really do anything to the scale-wise. Um, I've tried going up and going down, but it just really doesn't affect all that much.

What I do notice is I'm either stronger or weaker in the gym. gym. gym. Yeah. Just focus on the strength and stay consistent with it. It takes a while, dude. I have a We have a trainer, Cole, here. Young kid. How old is Cole? 21. and he's always trying to build muscle and I swear to God that kid eats he can eat 5,000 calories and a scale won't move. I remember that. I remember what that was like. Just right through, you know? So, it'll it'll happen, dude.

It's just it's building muscle is a slow process. process. process. What What are you are you following one of our mass programs right now? Did you tell I didn't hear you said that or not. Yeah, I'm currently running through anabolic. Uh it's my first time through it. Um I went through MAPS strong and MAPS powerlift. MAPS powerlift. MAPS powerlift. Oh, you're good. Yeah. Yeah. Let's send you Symmetry. Symmetry will be a good one to follow up. Yeah. Yeah. Yeah. Yeah. I I thought seriously about getting that program before anabolic.

So, So, So, we'll send it to you. That would be awesome. Thank you. Yeah. Finish anabolic and then do symmetry. I I I like where you're going, though. And just just don't aggressively bulk as much. Just eat to be fed. Think about performance like the guys are saying. It'll, you know, it'll come. The one thing that I did notice when I was running through strong was the volume of it. It kind of always just left me feeling sore and tired. I work a bluecollar job and I'm a father of father of two.

So, I would have taken the work I would have taken the work the work sessions out. got to cut Yeah. cut all the volume. So, somebody who's got uh a lot like an active job like that, the work sessions can be really You're already working. Yeah. Exactly. So, you could follow if you were to follow strong again, follow it without the work sessions, and you'll still get tons of benefits from that programming. Okay. All right. That's good to know. Okay. Okay. Okay. And good for you, dude.

26 years old, two kids, supporting your family. Good job, bro. job, bro. job, bro. Yeah. Yeah. Yeah. Thank you. Thank you. You got it, man. Right on, Mitch. We'll send that over to you, brother. you, brother. you, brother. Perfect. Thank you so much, guys. Got it. Got it. Got it. Well, you know, it's so crazy. Side note, that the difference between a 26-y old man who's taken on that responsibility and then the typical 26-y old is like so different. Dude's got a job, got kids. Yeah.

He's responsible. And I remember, you know, this is the thing. I when I was a kid, I remember hearing how a man peaks at 18 or 20s. And so, I was so frustrated at those ages when I was lifting weights. When you're strength training, it takes a long time to build muscle. And you natural lifters, you don't hit your peak until you're like 33. It takes a long until about then. That was my peak. Peak was 33 years old. I like I started to feel it and see it in my like 30s.

Starting in your 30s, I finally feel like, oh, finally, finally, I'm starting to like where the whole all of my 20s, it just felt like a grind to try and put on a little bit of muscle. And but I mean, the fact that at 26, he pushed his body up over 200 lb. He's got a 500 lb deadlift. Yeah. Oh, yeah. No, he's he's he's strong. He's got he's got a a good future of of lifting ahead of him for sure. sure. sure. Our next caller is Rodney from Indiana.

How you doing, Rodney? What's happening? How you doing, Rodney? What's up, fellas? How are you guys? Good, man. How can we help you, man? Oh, man. Um I I guess uh I I can jump into the question real quick and and read you the email, but yeah. yeah. yeah. So, here's the question. It says, "Hello, Jents. I'm 50. I started Return to Fitness September of 24. I started at 350 lbs. I managed to drop 40 lbs through diet and walking. Um, the following February, I started going to the gym.

Felt like trash, which led me to TRT. to TRT. to TRT. Uh, continued on in the gym till June. Um, and you know, after I started TRT, I I packed on, well, I won't say packed on, but I put on 20 lbs. Probably mostly water at the time, but kind of freaked me out. So, I jumped on Teptide. Um, I'm currently sitting at 242 right now and I'm in a stall. Um, I'm also I've been working out till last week. I was working out five days a week.

Uh, hour and 20 minutes session. Um, and then I would walk for, you know, a mile, two miles after the workout. Uh, so then, you know, I I I feel like I'm especially after listening to you guys that I'm I'm overtrained and and underfed. underfed. underfed. So, I started on a reverse diet process and I I've been I'm sitting right now at like 25 26 100 calories a a day and uh I've been constantly hitting 220 g of protein since July daily. Um I guess I just don't know.

I'm beat up. My body is beat up. I got old injuries that are flaring up and and I just don't know which direction to move into and what program to take, I guess. Oh, good. Hey, great job first of all on recognizing that and reversing because that would have been the first advice on the diet. And then we just need to scale back on the the training the the amount and volume you're in and intensity you're probably doing. Find a good match for Yeah. Is is 220 220 your body your goal body weight?

body weight? body weight? Uh well, when I originally started I figured that would be pretty close. So Okay. Okay. Okay. That that's where it got me to 220. I'm thinking if to get to 10% I'll probably get below that. You know what I mean? And how tall are you? Six foot. Six foot. Six foot. Okay. So you're big. I I did an inbody when I was 265. It put me at like 27% and and I got the Hume scale that at that time was like 25% and it's showing me at 19 now, but I don't think I'm quite there.

Wow. Well, you probably are close to that, bro. that, bro. that, bro. You're going the right You're going the right direction. right direction. right direction. I can see your delts. You look like you got some good muscle on you. You feel beat up just cuz you're overdoing it. And your calories are still pretty low for a big guy. Yeah. So, I would put you on maps 15 and I would aim for 10 to 12,000 steps a day and that's it of walking. of walking. of walking.

And just and just be careful because because you're on TRT, you'll have this false signal that you can do more, right? And so, yeah. Yeah. So, you're going to So, that'll be the the hardest part with with someone like you would be me coaching you constantly and going like, you're f you're doing enough, you're good, you're good. When you're going to be going like, I I could do more. I feel stronger. I feel like I do and like and so you're getting that that signal from that that TRT which is awesome which is great but you have to scale great but you have to scale back and you have to be consistent with scaling back cuz what you're where you're at calorie-wise I'm with S like eventually we want to be somewhere around three for a guy your size we should be at least 3,000 calories especially with the amount of activity you're doing so first things first I think just lowering the activity and we'll already start to see positive change I think you'll get stronger the joints will probably feel better and then eventually keep trying to reverse diet and maybe even titrate the trapite.

I don't know if you have the ability to to manipulate that. Okay, I'm doing that, too. Yeah. Okay. Okay, cool. Okay, cool. Were you an athlete in high school, college? Uh, a little bit in in high school, and then I I'm I'm a Marine Corps vet, too. So, um I know what it looks So, um I know what it looks like, you know what I mean? Yeah. You look like you're carrying a lot of muscle, dude. I think I think maps 15, 10 to 12,000 steps a day, and here's what it's going to look like.

uh you're just going to start to feel stronger in the gym. You're going to feel good. You're not going to feel so beat up. The scale is not going to move for a little while, but what'll happen is you'll start to build a little bit and then you'll start to see yourself get leaner. So, be patient with it. Yeah. Yeah. Yeah. Uh now, if you want uh kind of detailed uh coaching through the process because there is a process of reverse diet, cut, scale down the tepatide, adjust the training.

I could also have a coach reach out to you if you want somebody to really, you know, nail it down for you. So, I don't know if that if you're interested in something like that, but otherwise, uh, I would just follow the mass 15 and do the steps and then just be just be chill with it and you should feel really good. If I was coaching you too, I don't know how long you've been listening to us or not and how familiar you are with all of our content.

But, uh, something that would serve you really well, too, is MAP 15 lifting protocol and then a mobility exercise or two a day and that'll help. I have the premere too, so Okay. Okay. Cool. Okay. So, yeah. So, if you be doing some mobility drills, you know, get get some mobility drills in there. So, the the map 15 is like two lifts a day. That's it. So, get those two lifts in. Maybe one or two mobility moves for your lower and upper body. Hit the steps.

You're done. Yeah. And and walk and then and and hang tight and watch uh your your body will continue to change. That's right. That's right. That's right. I was just listening to the last thing you guys dropped. I I guess I listened to it this morning. It's talking about traveling. So, I do I'm in a hotel like four months out of the year, too. So, Oh, wow. Okay. Yeah. Oh yeah. What do you do? What do you do for work now? Uh I work for a thermal claddings company, man.

I'm in operations management, but we work in oil and gas and power and paper all over the world. But But But okay, okay, okay, Rodney, if uh you want me to have a coach call you because now that you threw that uh that wrench. Yeah. So there's going to be some because there's going to be we would you would modify it during during weeks. during weeks. during weeks. It's really hard when you travel that much. I I know that obviously you already know that. So I could have someone reach out to you.

I could put you at the top of the list and have somebody call you and see if they can't help you out. Yeah. So, I did I bought Anabolic in 15 and and Prime and um I I did speak to Tyler briefly before obviously before I've talked to you guys, but uh but yeah, I'm interested for sure. All right. All right. Well, Tyler's great. He's actually one of our our better coaches. If you like him, I can tell him to reach out to you. Yeah. I mean, whatever.

That's that works with me, man. I appreciate it. Marcel will probably be the first person to call him and set him up because he knows everyone's schedule and he'll he'll match them up. So, cool. All right. We'll have somebody call you today. We'll put you at the top there. Yep. Yep. Yep. Right on, fellas. I appreciate your time. time. time. You got it, brother. Great work, Rodney. Keep it up, brother. All right. Thank you, guys. You got it. Yeah, he's a big dude, too. You can see in his delts.

Oh, yeah. Yeah. No, he's putting on muscle. muscle. muscle. He is. He's putting on and he knows it. He's just uh overtrained, underfed right now. And that's the challenge with the TBA. Kills that appetite. It drops the weight. And what you said about testosterone is so true, bro. It it just you when you when you overtrain as a man naturally, your testosterone plummets. Yeah. So you have all these signals. You have lower energy. You feel like crap. You're like, "Uhoh, I got to stop doing something." Yeah.

There's no stopping when you're on synthetic. It's always high. And so it's kind of like, "Am I overtrained? I feel like I feel good. I just got in and hit a PR in the gym." Yeah. Or or or just I'm just pushing myself. And so, um, you know, it definitely throws off things a little bit. bit. bit. All right. I know you like that episode. If you did, check this one out. Walking. It's one of the best things you could do for your health, bar none.

But there's a better way to approach it. Yes, you can just walk, but if you follow the right protocol, it's far more effective. Let's talk about talk about talk about walking. I can't wait to hear your walking protocol. walking protocol. walking protocol. Well, there is a Well, there is a protocol. So, and I'll start with the first thing, right? Cuz just first off, uh let me start with this. One of the reasons why walking um is such a great form of just activity is because it's low risk of injury.

Now some