The 10 Best Breakfast Foods for Lean Muscle Gains | Mind Pump 2756

Key Takeaway

Win breakfast, win the day. Starting with 30-50 grams of protein at breakfast stabilizes blood sugar for the entire day, regardless of what you eat later. This sets you up to hit your protein targets, reduces cravings, and improves mood and energy. The key? Don't limit yourself to 'breakfast foods.' Ground beef from dinner plus eggs works perfectly. Winning breakfast makes everything else easier.

Episode Overview

A practical guide to optimizing breakfast for muscle building and fat loss. The hosts discuss the most effective high-protein breakfast foods, debunk breakfast food myths, and share strategies for hitting 30-50 grams of protein first thing in the morning. They emphasize that breakfast quality influences blood sugar stability throughout the day and is the foundation for reaching daily protein targets.

Full Transcript

Transcript of The 10 Best Breakfast Foods for Lean Muscle Gains | Mind Pump 2756 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

In our experience, the most difficult meal, the one that gets the day started, the one that sets the tone, that can make or break you, breakfast. This is just true in coaching and in personal training. If you win breakfast, everything else gets a lot easier. By the way, the data shows it actually influences your blood sugar for the rest of the day as well, regardless of what you eat later on. So, here's what we're going to do. We're going to talk about the 10 best breakfast foods for lean gains.

Let's go. Oh, I love this. I'm so glad you're doing this right now. I'm going to send this to my I just was hitting golf balls with my buddy this weekend and he was like asking me like what to do for breakfast foods. And then I also I think I I I shared with Josh on my stories yesterday that I or not last week I went on this rant about because people were asking about breakfast food ideas. I struggle with that. I'm like you do realize like that's been made up, right?

right? right? Such a category that people already assume there's only like this amount of options. options. options. Yeah. Uh, no. Caveman rolled over and went like, "I need to pick up some pancakes." And obviously like, "No, dude." Like, he went and killed an animal away for lunch. Yeah. He went and killed an animal and that's what he had for. It's like we've But it just shows you how well we've been marketed to and conditioned that these foods or this is what we're supposed to eat in the breakfast.

So much to where we have these cravings and things around that when it's like, man, nothing stops you from the ground beef and rice that you had for dinner just now becomes breakfast. And if you want to make it feel a little breakfasty, crack some eggs over the top of it. You know what I'm saying? No, we we've been speak you've been speaking that uh to that for a long time, Adam. But I mean, there are some challenges. You know, time. Uh people tend not give themselves much time in the morning.

the morning. the morning. Yeah. Yeah. Yeah. Um appetite, you know, some people will say they're not super hungry in the morning. morning. morning. But, you know, here's the deal. Like, if you'll hear us preach the value of eating a high protein uh diet. Uh and the the data on this is is pretty good. It's actually very good. Some some of the best data on diet is on uh high protein and it shows that you know high protein diet uh does better for most people for most goals.

Fat loss, muscle gain, health. It just does well and high high protein builds muscle better and burns body fat uh a bit more effectively tends to produce more satiety. But the challenge is you know if you're 150 pound female and you're aiming for 130 grams of protein a day that means your breakfast should be about 30 to 40 grams of protein. Otherwise, you're gonna have two meals with 70 70 grams of protein each meal. Good luck. Yeah. Yeah. Yeah. So, getting the day started is difficult.

And this is where people tend to screw up. Uh so, a lot of the foods on this list are high protein. Yeah. And I just want to speak to cuz like I used to be the person that's like I mean breakfast is the easiest one to skip all the time because of that fact. Like I don't really need it per se, but uh it's something you have to train. Like I literally had to train myself to start like slowly introducing it like eating just little bits and then expand from there.

But you build an appetite like you build a hunger for it. Um and it's it's beneficial for you to especially when you like bring protein in the mix there to keep your blood sugar managed throughout the day as well. So there's a lot of benefit to it. I think the intermittent fasting thing really kind of like uh got away from us. It's so it's so hard to and I get it if intermittent fasting is working for you to control weight gain and it's it's it's made your life better, healthier, then I'm not telling someone to stop doing that.

But most people that are either plateaued or can't see a change in their physique and they're intermittent fasting or they're skipping breakfast have a really hard time hitting the protein intake. And just like I was explaining to my buddy, it's like who's working out five, six days in his in his garage doing these doing this stuff. And I'm like, you're you're doing all this work to do this, but then you're giving your body 60 grams of protein a day. Like, it ain't going to build any muscle.

Now, you're burning calories, lubricating the joints, you're moving, getting the heart rate up a little bit. Those are all That's better than nothing. That's better than nothing, right? That's that's that's good for you. But the bit the most beneficial part of strength training is the ability to pack muscle on your body because of its protective issues, because of how much it increases your metabolic rate, because of the metabolic flexibility that you get from it, like strength you get from it, like but you can't get that if you don't give it the materials that it needs to go build that.

And it and that really in my opinion, and my experience starts with breakfast ever, I don't care male, female, who it is, all clients have always struggled with hitting protein. And if they don't if they don't get that 30 to 50 grams right out the gate, playing ketchup is really really difficult. really difficult. really difficult. Yeah. Like I said, if you're if you're a woman aiming even for 100 grams of protein a day, which for most women would not be the target that we're looking at, right?

The target we tend to to to preach here is about one gram per pound of target body weight. So unless you're 100 pound female, it's probably more than this. But 100 gram, let's just say 100 grams, that's 33 grams of protein for breakfast. That's uh what is that? five or six eggs, you know, so and and and most men don't eat five or six eggs in the morning, let alone women, but a lot. Let's go through some of these foods. I mentioned the first one, which is eggs.

Eggs are thankfully a breakfast food. People consider them a breakfast food. Um, and they're also one of the most uh nutrient complete foods on the planet. It's nature's multivitamin. It's got high quality, the highest quality protein you'll find. Um, it's got choline in it, which uh some people would say is conditionally essential. It's got great effects on cognitive function. Whole eggs have a better effect on muscle building than than egg whites do, even when they control for calories. So, they've done this where they've studied where they've compared whole eggs to egg white protein.

There's something in the yolk. I would argue it's the cholesterol that contributes to muscle building. So, whole eggs at the top. It's one of the best foods you could possibly eat. That's got to be number one for sure. I agreed. But I also think it's important to note that eggs alone are not enough. not enough. not enough. No, No, No, because unless you're the, you know, guy or girl that sits down and can eat eight of them, of them, of them, that's hard that's hard that's hard to do.

Most people it's somewhere between one and four. Yeah. Right. Most people one to four eggs is Yeah. It's pretty It's pretty typical of what you have. And so even though it's most that's why you hear me always say crack the eggs over that ground beef and rice type of meal whatever dinner you had if you want to make it feel more breakfasty. You know I like to think of it as like protein boost. boost. boost. That's how I think too and that's exactly what I what I mean is like I can eat a little bit smaller portion that I had for dinner and I can now have breakfast and then I crack three eggs over it and now I've got the I make up the protein there.

I get the benefits of cholesterol like you're saying. And but I think a lot of people they eat eggs and so they think oh I I get a lot of protein. And it's like, no, you have two eggs and some toast, right? Yeah. That is not that's not a high protein meal. Next, uh, cottage cheese. This was a bodybuilding staple for decades. And then it kind of fell out of favor, which is interesting. I don't know why. It's very versatile. very versatile. very versatile. Mhm. Mhm.

Mhm. It's It's high in protein. It's very healthy. It's got uh high in whey protein. Whey protein. Everybody, you know, likes to supplement with that. Casein. Um, and and you can add anything to it because its flavor is uh it's it doesn't really doesn't really doesn't really it's pretty neutral. Yeah, it's neutral flavor. And you could go whole fat cottage cheese. You can go fat free if you want to add some other fats and seeds and nuts or whatever if your calories are an issue. But cottage cheese and it's super easy.

It's in the fridge. You pull it out. Boom. And it's a whole food. It's a whole natural food. Uh, this one is this one was one I recommend to my clients all the time for breakfast. We've just been referring too much about people's fat deposits. I think Oh, cottage cheese. cottage cheese. Yeah, Yeah, Yeah, I wonder why, you know, I wonder why it did fall a favor. You know, I this was so popular. Cottage cheese. I It's I maybe it still is in the bodybuilding world cuz it was when I was doing it.

Um I ate a lot of cottage cheese and my favorite. I don't know what your guys' favorite cottage cheese and pineapple go together. Perfect. Perfect. Perfect. So sliced pineapple and cottage cheese is like one of my favorite things to have for breakfast and it is so so high protein. It very very high protein. Very high protein. So, this would be an example of somebody who does like eggs. Uh, because eggs cook up really fast. Is a few eggs and a cup of cottage cheese and now you're good.

Now you have a high protein. protein. protein. The Italian in you is okay with that. It's not on pizza. No, don't put pineapple on pizza. Oh, pine. I was like, do people put cottage cheese on pizza? I was like, what are you talking about? The same people that put pineapple on pizza will probably try something stupid later. later. later. That's what I figured. Next up is a Greek yogurt. Greek yogurt. This one's more popular now uh nowadays. Um, and you can even buy whey protein fortified Greek yogurt now.

So now they sell these little cups and they're like 25 30 g. Yeah. I mean, my daughter, this is what she has for breakfast in the morning. She hates eating in the morning before school. Uh, but she started getting into lifting and is now trying to hit more, you know, higher protein higher protein higher protein and this is her go-to and tastes good, super convenient, super fast. It's good for people who are on the go. Greek yogurt, go for it. So, I take these like you're talking about there's brand there's several brands that make 15 to 20 grams in the the little cups.

I do two of those cups which it takes it to 40 and then I'll take a half a scoop of whey protein. Mix it in there. That vanilla goes even better with it. And then I sprinkle berries on it and if you want more granola and honey and you've got this 50 g super protein dense parfait that you have to start your day off and it's so fast, so easy to do. This is like a go-to for sure. Next, ground beef. Uh, ground beef is my is one of my favorite uh, you know, animal proteins.

It's super versatile, easy to digest. You can make it in bulk. You could cook up three lbs of it, put it in the fridge, take some out, you know, portion it out or or portion it out, I should say. Um, and then warm it up in the microwave. Boom, you've got yourself a nice source of protein. And then you can add, you know, carbs, pretty much any kind of carb to this. Well, this is to your point about when people say they don't have a lot of time, like I don't recommend cooking your ground beef in the morning.

It's like you have ground beef for dinner and then you just do it in bulk like you're saying and then you've got it already. And so it's literally the the time that it takes to boil an egg real quick. Uh you can have it heat it right up and then have that all mixed together and it makes for a really good breakfast. breakfast. breakfast. Yeah. At any given moment in my house, we have one to two pounds of ground beef in the fridge and we just use that all the time.

the time. the time. Today's program giveaway is maps anabolic. If you want to win, leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you win, we'll let you know in the comments section. Also, brand new program out right now. Maps 15 powerlift. If you like the big three, throw in the overhead press. You want to hit PRs. This is a 15minute a day program designed to make you crush your old records in those lifts.

And it's 50% off. Go check it out. Go to 15powerlift.com. 15powerlift.com. 15powerlift.com. Use the code December50 for the discount. discount. discount. All right, real quick. If you love us like we love you, why not show up 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. Uh next, uh the the the best fruit I think you could possibly eat, berries. Berries of all types.

raspberries, blackberries, blueberries, high in fiber, high. fiber, high. fiber, high. They've got good carbohydrates. Uh they're low glycemic index. They taste great with everything. Um this is this is a real superfood. Like you know people I think berries are so easy to get we just forget. We like to think of exotics like berries in terms of antioxidant uh you know fiber micronutrients uh like they are incredible and low calorie for all that. So they're so Yeah. So you get a ton of nutrients for a low amount of calories and so they go well with a lot of the things you talked about.

talked about. talked about. And then you know we'll get to more of the denser carbohydrate sources. Oatmeal, this is still a favorite. Uh you know what I like about oatmeal is that it's fast and if you want a fast high protein carbohydrate meal with fiber, fiber, fiber, you could take your oatmeal and add a couple scoops of protein powder and you're done. you're done. you're done. And it takes you 2 minutes to have a breakfast. This was another go-to for a lot of my clients was oatmeal and protein.

Um, other starches, grits. Love grits. Requires a little bit of cooking. Uh, but it's a starchy carbohydrate, gluten-free. A lot of people can tolerate these. tolerate these. tolerate these. Southern option. Southern option. Southern option. Yep. Love it. Were you ever on a grits kick? Did you? Oh, yeah. I I never got a grits kick. You can buy instant grits, right? So, like like they're like in cream of wheat packets and you add a little bit of water. Uh, and this is when my gut was really sensitive.

So, now I can eat other things, but I I needed a carbohydrate and it was like white rice and then like what else? grits. I could have grits. have grits. have grits. So, will will grits be better for you than oatmeal or cream of wheat? Back then, for sure. Oh, wow. Even now, uh, but now I can eat, you know, more foods, but grits is super easy to digest. digest. digest. Then you have potato, uh, any kind of potato. Uh, but luckily this is considered another breakfast food.

So, super easy. Yep. Uh, protein shake. Here's your your kind of last option. Although, I do think it's a good idea to blend it with some berries and add a little bit of fat just so you have more of a complete meal. But you could definitely have a smoothie uh in the morning. morning. morning. Yeah. Yeah. Yeah. And then last, well-cooked spinach. Uh not a lot of people like to eat vegetables in the morning. Uh but I think it's a good idea to throw some of that in.

that in. that in. Yeah. You have like an omelette or something like that. You definitely have some in there. Totally. And so these foods here, like out of all these foods, you could put them together, pair them, and you've got yourself some really good options and many of them don't require any preparation at all or very little and hit the ground running. Like if you start your day off, combine them all. you start the day off with 30 to 50 grams of protein, um you're you're on track to hitting your targets, your blood sugar is more stabilized throughout the day.

The the the CGM uh studies show that. So, regardless of what you eat throughout the rest of the day, high protein tends to stabilize blood sugar, which influences your behaviors, your mood, your cravings, your cravings, your cravings, um and uh for athletic performance purposes, uh it's better. So, there you have it. my my favorites of all these for me um I like now I like the the food from the night before. I tend to have ground beef, rice, and maybe some berries and I'll just boom pop it in the microwave.

microwave. microwave. The reason why I think that the why that's become such a staple tip that I give to people is that I I would say the the number one hurdle that I have with anybody with getting them to a 30 to 50 gram breakfast consistently, okay, is time. time. time. Mh. Uh there there's the the occasional client that I've had that like wakes up an hour and a half, two hours before they have to always time thing. Yeah. It's almost always I just don't have the time to prepare this breakfast.

And so to me, what solves that is, okay, well, everybody, no one ever complained about time for dinner. I've never had a client go like, I don't have time for dinner. Everybody's been able to have time for dinner. That's the one meal someone will cook. That's right. And so it's like so just train yourself to double, triple or quadruple the size of meat that you cook and then there's your breakfast that in the morning literally with eggs and I've done all of it with if you're cooking chicken.

I mean I slice up chicken rice and have egg over it. Like it just it just it just makes for this great little breakfast bowl and throw some salsa, a little bit of cheese on it too and you got this incredible uh breakfast bowl and it's it's high 30 to 50 plus grams of protein. And then when you're there, it's so much easier attacking the rest of the day when you've when you've got one/ird or half of your protein intake done for breakfast. Then you can get away with these little 10 to 20 gram snack things or whatever like that.

That makes sense. But if you're you're behind, it's so tough to eat. Totally. And you know, I'd like to ask you, Justin, because of all of us, you were the the I won't eat breakfast or I don't eat breakfast the longest guy. You did it for a long time. And at one point, point, point, who was it that recommended you eat breakfast? Was it Dr. Cabraw's team. I think it was Cabraw. Yeah. And what was it for? Was it cortisol? Was it this Yeah, this cortisol was off.

Um, yeah, I think it was affecting my metabolism on, you know, it felt a bit slower in terms of like Yeah. me metabolizing food and I just felt the energy shift was was way significant for me when I was starting to eat more breakfast. I was like had sustainable energy throughout the day cuz I used to get like a lot more like crashes like randomly. Yeah. What's interesting is uh fasting will give you short-term energy because of the boost the catakolamines and stuff, but I think it burns you out.

It did for me. Mhm. Mhm. Mhm. Like initially fasting will give me more energy, but if I kept doing it, I had no it's not a sustainable approach. Yeah, it was convenient for Yeah, it was convenient for me because like I I would just drink coffee and then I would eat a bigger meal for lunch and then dinner. But um yeah, in terms of me thriving and having consistent energy throughout the day, breakfast way better. All right, dude. I gota I gotta tell you I've been holding this in.

I was gonna tell Adam this earlier, but I'm like I'm gonna wait for the show. Wait for the podcast before before you go like interrupt you because you're saying something that I like I was telling I was with uh old buddies I haven't seen for a really long time. You you know who they all are. They're all connected to Jay and all those guys. I linked up with a bunch of them yesterday and stuff. They were catching up for a long time asking all about the show, the business that.

And the thing that everybody is always like trips out is how little we actually all hang out outside of of the podcast. Oh, really? what you guys don't hang out all the time. I'm like, no. And I said, you know, and it wasn't like we planned this this this to your point right now you're about to make. I said, but I think it makes for a better authentic conversation because we all have this incredible respect, brotherhood, love for each other and and it's and obviously feels like a friendship because it's that and more more I'd say more like family.

But we don't see each other. And so there's this every time we get together there's this, you know, organic conversation of like, oh, I can't wait to tell Adam and Justin about this or about that. And it's like we really haven't had that conversation. So anyway, so I just had to say that cuz they were hangown. We hang out when we this what we do for work is we're always we're talking and hanging out and working. It's like we need a total hang. We'd be all awkward together outside the show.

the show. the show. I already know. Oh, I already know what's going on. Yeah, dude. Anyway, so um I'll read to you guys this post and and so SpaceX is getting set up to go public, right? And they're going to they're calling it the biggest IPO they think uh in history. It's going to be valued at 1.5 at 1.5 at 1.5 trillion trillion trillion out the gates dollars is what they're about. Yeah. It'll it'll it'll beat the previous record which was 29. They're going to harvest minerals from the moon, aren't they?

Dude, no, dude. Listen, how how does something how does something that is Cuz it's not technically cash flowing yet, is it? Oh, yeah. Oh, yeah. Oh, yeah. Cash flow. Cash flow. Cash flow. Oh, yeah. Oh, yeah. Oh, yeah. Or generating revenue. Generating revenue cash flow positive is different from like tell me if it's cash flow positive. Putting it out there because I I just I just have such a hard time wrapping my brain around some of these evaluations that which took me down the rabbit hole of remember when we called out uh out uh out uh was the tonal where's that?

Have you seen Have you guys seen that stock? I don't know where it's at now. We knew that though. that though. that though. We knew that. Yeah. But I mean it's like cash flow. Yeah. It's profitable. Is it? Yeah. So they had significant losses prior, but uh Starlink Internet Constellation Constellation Constellation uh reports indicating substantial revenue growth and strong uh cash flow in 2024 and even more in 2025. So this is a little bit old. Yeah, they're all tied to new. So here's the deal. Here's the deal.

Elon won. I'll tell you guys why he won. So let me just read to you this post and this is what he was talking about. So the future of tech is AI. Unless something radical weird happens, I think we all can agree. Can can I guess cuz I don't know. Can I guess kind of where this is like? Yes. Yes. Yes. Is he is he basic like the way Amazon flipped the funnel on its head and back door to everybody and like can now they control all like he's going to do the same thing with the internet and type of stuff, right?

So he's already he's basically going to get it to everybody for free. So everybody goes through him because we're all used to paying all these fees for all that stuff like that. And you're going to be able to connect your phones, connect all your stuff. He'll take care of that. not all traffic will go there. Something like that. like that. like that. You're on this you're on the right path, but that's not exactly right. So So what you're talking about with Amazon, Amazon holds they have all the storage.

So if you're if you if you want storage, that's what Oracle's doing. You got to go AI. Well, here's the deal with AI and here's why he won. There's one bottleneck with AI and it's energy. Yes. Yes. Yes. It's incredibly It's incredibly It's incredibly It's why the theory that engineer I mean uh electricians are going to get paid three $400,000 a year in the next decade. decade. decade. So trip off this. Okay. Oracle just reported earnings. They burned through 12 billion in one quarter building data centers.

centers. centers. Yes, Yes, Yes, their free cash flow is negative 10 billion. They missed uh revenue. Uh Microsoft, Amazon, Google, all scrambling to find enough electricity for AI training. Here's the math. Okay. The US The US The US generates 490 gawatts of total power. AI by itself is projected to need in by 2035 2035 2035 123 gawatt. Okay. By itself. Yeah, Goldman Sachs says AI energy demand could jump 165% by 2030. They're trying to create their own little mini suns. Well, in other words, there's not enough power on Earth to run AI at the scale these companies are promising, right?

right? right? Every data center needs cooling systems, billions of gallons of water per year. The infrastructure that we don't have the infrastructure. No. However, However, However, SpaceX is building data centers in space and these satellites are going to go up. These Starlink uh uh V3 satellites are going to go up there with AI computing ships and they're going to get 24/7 solar power. solar power. solar power. 24/7. 24/7. 24/7. So, dude, this is these starships are going to deliver, ready for this? 300 to 500 gawatts of solar powered AI satellites into orbit every single year.

Yeah. Yeah. Yeah. The AI computing power in space would exceed the entire US total economy of electricity within two years just from satellites. Now, here's what's crazy about this. 80% of the satellites put out in space. SpaceX. Yeah. Yeah. Yeah. Nobody sends up satellites. They can't. They don't have the ability. SpaceX it controls. it controls. it controls. So all energy and power will go through him. You have to. So just like so same thing just like the way way you purchase anything these days almost almost almost and there's no way anybody can compete unless they can come up with a way to launch more.

And that's such a heavily reg SpaceX is there. They're there dude. And if you combine that with Tesla, so all these Tesla cars, I don't know if you guys heard Elon say this, when they're all parked, they're going to be using their computer power as AI to So he's basically creating a giant computer with all these Teslas as well. So you have that plus Starlink plus SpaceX. He won. Now the uh the the 4G microwave people have to be freaking out. Oh my god. 5G guys.

What? 5G. The 5G microwave people have got to be freaking out right now that we're all we're all sitting in a giant microwave. We're about to put ourselves in a bigger one. Well, I don't know because So, what's crazy about this to me, and this is why I'm like, "Oh, dude, when they go public, I'm going to put a lot in there. I If they're the only ones, if they're launching 80% of the satellites, I don't care who what company wins with AI, they got to go through him." Just like Amazon.

All Just like Amazon. All these companies can try and ride. Yeah. They have they have they have the full control of that. So you can have all these satellites in space that are just solar and and every two years they'll be able to get another 300 to 500 gawatt. That's so so cool. So smart. So smart. So smart. He's like so He plays chess, dude. Yeah, Yeah, Yeah, everybody's doing this race over here. What's he doing with the Boring Company then? Like with all these tunnels?

I don't know. I know. That's another one. I'm always trying to Yeah. keep track. So I saw that and I I'm like so immediately of course I reach out to my cousins who are all you know investors like dude get me like how can I get in before IPO? before IPO? before IPO? Speaking of that I seen all our emails come through. There's the most I've ever seen all our the companies that were invested in come through at the same time. I've seen all of them I saw yours.

I saw I saw Dynasty come through. I saw LMT come through year earnings. Is that why? Yeah. Third quarter stuff. quarter stuff. quarter stuff. Yeah. But even that being said I don't know if I've ever seen all of them come together at one time like that. Have you? I haven't. That's I have. They they tend to come in. Really? Oh, that's the most I've ever seen them all back to back to back to back like that. Show where all the earnings are. earnings are. earnings are.

Dude, speaking of companies, uh I know where we're where Crisp Power wants to keep working with us. They've hit a home run. Yeah. Yeah. Yeah. So, people aren't familiar, these are uh pretzels, protein pretzels. So good. So good. So good. But they're like they're like 26 grams for a snack, bro. 26 grams in a bag. Like a little tiny bag. I mean, you just started this podcast episode about like these and our whole point was talking about these high proteins things. Like that's a classic example.

If you've gone and if you go get 30 to 50 g of protein, you could have a snack at like 26 like that and really boost. I mean, think about that. You have a 40 say 40 g breakfast and then your snack at 10 or 11 is like these pretzels. these pretzels. these pretzels. Yeah. Of nacho flavored or whatever. Have some pretzels with some string cheese or a little p like and now you got like 30 35 g. I mean, you're talking about pumps you right back up.

But here's why. This is why they're here's why they're crushing. Protein is great, but there's a lot of places you can get 26 grams of protein. Here's why. It's hyper It's hyper It's hyper it's palatable. Yeah. It's like a bag of potato chips. Yeah. It's not doesn't taste like a high protein snack. It tastes like Yeah. Yeah. Yeah. You got something from the vending machine machine machine and you're So, you know, that's that's that that's the I guess the the risk is you're probably going to want to eat two bags of this.

So, they're going that's why they hit it out of the park. No, it's doing good. Crushing. They don't last year. Our editors and trainers gone. trainers gone. trainers gone. They love them. Oh, I love them. They're totally gone. We have to hide some for No, I'm excited. I'm excited. That was one of the first uh Yeah. surprising actually for me, you know. Really? know. Really? know. Really? Yeah. They're good. And I just was like surprised with the feedback. Everybody loves them. loves them. loves them. I mean, I've learned now we've been doing this for so long now to not to not get too excited about something I think is going to be amazing to not like I mean everything from the all these different brands that we've worked at some stuff resonates and some people love stuff.

But I mean I think it's the that high of a protein snack that's palatable. It tastes good. Yeah. That's just I think everybody I think everybody's going through the same struggle. It's like how can I like increase that because you know you start going through and like eating a bunch of meat and you're like oh my god it's like overwhelming once you realize how much you got to get. Yeah, dude. All right, I got uh so uh this doesn't happen very often. Well, let me ask you guys this.

How often does this happen these days? Because we've been doing this for so long. I mean, how how old were you guys when you first set foot in a gym? How old were you guys? Oo 16. Oo 16. Oo 16. You were 13 16. Okay. We and pretty consistent. Same here till since then. Rarely do I see a new machine that gets me excited. me excited. me excited. Oh, did you get your I did. Okay. Did it Did it Did it hit like the way you thought it was going to hit?

Oh, it did. Yes, dude. It did. Yeah. And now you know I knew what it was. Yeah. It's the row one. It's like where you He's on a sled and he and he rose like this. this. this. So I think I thought it was C. I thought it was crazy. He bought it before he even like did it. I was like, "Well, I mean I I guys can guess. We're pretty good. I can look at a machine and I can be like, "Oo, I'm going to feel that.

Is it on a track as you're coming up? up? up? Yes. So, it's a new style of back machine. machine. machine. It almost looks like a hack squat and kind of I and and so rarely do they come out with new machines. They've all been invented I think. But I I was on you know I see these pro bodybuilders cuz sometimes they're in my reels and there's this like new design for a back machine and what it looks like it's like you're sitting back on this bench.

So your butt's on the bench. You're doing almost like a bent over row but it's at an angle. Then you're doing a row on a track and I'm just looking at I'm like, "Oh man, that would give me the craziest like lat, like lat, like lat, you know, and midback squeeze." Like I would get such a crazy squeeze just from that angle. Uh and then I found one for my home gym, so I bought one and I I put it in. Oh yeah, dude. yeah, dude.

yeah, dude. So I imagine So what you could really like if I want to smash my lats with it, I can by pushing down or there's a higher grip where I get the upper back. Dude, it's amazing. I imagine I imagine it's like uh how much we all probably like the T- bar row without that pressure cuz one of the worst parts about chest pressure. Yeah. Bingo. One of the p worst parts about the T- bar row is you start pulling some serious weight and there's some like serious pressure, you know, on your chest and you're trying to breathe at the same time or your row.

It's nice to be supported though like that. that. that. I mean, but this but this is because his hips his hips are locked in because you're sitting back. Exactly. His hips are locked in. So, he is kind of supported. supported. supported. It's not It doesn't put pressure on your low back. low back. low back. Yeah. You don't have to. So, that's the thing about a barbell row is it's great, but the limiting factor for a lot of people is just how much they could bend over with.

over with. over with. This is like dude, it is fun. Like m certain machines, like it's just it makes it fun. Well, what prompted this conversation? First off, I used it and my wife used it and I trained my daughter on it, which I'll tell you guys about in a little bit. But everybody loves it. I love it. But what prompted this is we were having uh lunch the other day and my niece and my my daughter, they love to ask like we love to have these games where we ask each other questions and one of the questions was questions was questions was if you could collect if you could be a collector for anything what would it be?

That's a good question. It is. And I'm like gym equipment would be yours bro all day. I mean I would guess that if we had to go around and guess everybody's like would you definitely say definitely say definitely say well you already have collection. Yeah I do. I already do that stuff. So I'm easy. That's not even a fun game for me but for you it would be that. Well, Justin would be guitars. Guitars. Guitars. Guitars. Yeah, for sure. Guitars. Doug would be Samurai Swords. Oh, yeah.

Oh, yeah. Oh, yeah. Everybody I could easily nail everybody on that. That's easy. True. Gym equipment would be How cool would that be to go around and buy all buy all buy all I mean, look at you already. I you the fact that you you don't park any cars in your garage, I think, is so funny to me. And it's all gym equipment. You're And you're pretty much You got to be getting close to maxed out. No, no. I mean, it was just gym related. It'd be like I'd get all the unconventional like crazy weapon looking uh uh uh now.

Is there is there anything else that you guys that we don't know about? So like guitars is obvious, samurai sword is obvious. Is there something else that you kind of quietly collect or you're into collecting that the other guys don't really know? Jim Quinn is the only one that would go right. Let's see. Yeah. If if I was going to collect things, I would look for old barbells, dumbbells, plates, all that stuff. Now, now the other thing which I don't collect but I I think would be cool is because every time I see it I think oh my god it's so interesting is old propaganda propaganda propaganda like old ads and old I love old ads and I love old like government propaganda because it's just so it says human psychology it's so fascinating fascinating fascinating I think that's that's kind of a cool one I would thought well yeah for me it's I guess it's two different things so uh one of them is related to that which is like old records I don't even have a record player ironically player ironically player ironically but you have a ton of records a ton of records.

records. records. Kids collect records. Well, you know what's weird though about that? Cuz like I've I have this like vision of like there's these really cool old old old uh I want to say like 40s50s like these kind of cabinets that they built. They and they build with stereo. So I have a buddy who has one. I got to send it to you. I thought of you. Tonin house I think is the brand. But like anyway, I really want they're really expensive but I'm like kind of collecting to eventually get one of those.

speakers. those. speakers. those. speakers. Yeah, it's like speaker built in, but it's a cabinet. It's really like Anyway, Anyway, Anyway, so that having like a sound room where I could really like play all these old records, but the other one was like neon signs is kind of the random one. Oh, I'm really old neon. Have you start Do you have some? I like stuff like that. Like the old Kors Light or something like to collect them like Yeah. Yeah, I have a few. Do you guys have a car?

The Flying A gas. Do you guys have a weird car that you would buy? I say weird because there's of course like muscle car, but is there like a car that you would buy that's not that? that? that? Yeah. Yeah. Yeah. Well, what is it? It's Acura Integra. An old Integra. My not like a cool one like it. This just this just happened. I'll show you a picture of this. My brother who lives up in Reno, in Reno, in Reno, this is only two weeks ago sends me my roommate has to be the luckiest guy alive.

He won some drawing on a car on a an older like a Porsche like six, seven years ago. He goes, "Would you believe he won another car?" What? What? What? With a He's like He's like, "I got to show you the video cuz I think he'll appreciate it." It's a Type R yellow Acura Integra. Acura Integra. Acura Integra. What year? Like 90 like a 97 98, bro. bro. bro. Yeah. I'm like, ask him if he would sell that. If he would sell that, I would buy that.

That's your childhood car. Yes. And it's pristine. Like, it's so pristine. I'm like, oh, that's that's the hardest part of that car is finding that car that car that car that somebody hasn't beat the hell out of it and stuff like that. But I love That's one I would get. I would too. I would get the the other one is the WS6 uh 97 uh 97 uh 97 Pontiac. Yeah. Yeah. You know what's funny too is those were so fast. All American cars. They were so fast back then, but they're dogs now.

Everything's so much faster. Oh yeah. Yeah. It's not even funny. My buddy and I were like the type S. Like what is my buddy and I that were golfing were talking about how, you know, both big car guys and stuff like that. And he's like it's almost I don't want to say boring because it's not boring to drive. Those cars are amazing. But it's like, you know, in in less than three seconds, you're you're going to jail. Yeah. You know what I'm saying? You're you're at speeds, you're going to jail.

Where it's like some of those older cars, like you could really rip it and get around it and you're like, you know, a couple cop probably not be that big of a deal. You're like getting up to 60 is like a big deal. You know what I'm saying? But it feels like fuel. You it feels like fuel. You know, it feels like you're moving really fast, especially when you're shifting through gears and stuff. What was the 0 to 60 of the Type R? Oh, 5.7 4 and a half.

Wasn't it wasn't below five. No way. You might be right. Below five was like fast. You might be right. You might You're probably right. Like super cars were like four. You know, you're probably right. You're probably right. Yeah. See that? That's like That's like Now you have cars that do 2 point something. Half the time you're already mid five second. second. second. Mid fives. Good guess. Yeah, good guess. Yeah, that was good. That That was a good guess. good guess. good guess. I had I had a VR6.

That's why I d shoe box kind of looking cars and trucks. Well, like 55 Chevy. Oh, yeah. But those are everybody likes. you see all the like the 80 the 80s and '9s uh pickup trucks are all like coming back like real expensive to refurbish. I was going to say if I was to like pick like when I was a kid like what my favorite it was definitely Back to the Future the Toyota lifted Toyota and I'm not like again like I'm I'm totally like American.

I know somebody who's who had that. Yeah. Yeah. That's that was I remember when that that that movie came out that was all all the Casey lights on. What's what's another one you do besides the samurai swords? samurai swords? samurai swords? Dirty underworld. Dirty underworld. Dirty underworld. I mean, no. no. Only because no disgusting. disgusting. I do collect some coins. Yeah, Yeah, Yeah, like special coins. We're not talking about your silver and gold, dude. No, no, like some some older some older coins. Yeah, but I'm not I'm not really big into that.

Screw Screw Screw Scrooge. Scrooge. Scrooge. Yeah, I know. I know. He's got a basement. He swims in these carry coins every night. every night. every night. He does, dude. Oh, boy. You know, it's a tough one. Um, I mean, some artwork. Oh, you Oh, you Oh, you your your oval team decoder ring. Do you? you? you? I have a whole array of those. Yes. Uh, boy, what else? I mean, I collect the Japanese flutes. That's another one of the things. More than one? Yeah, I have a bunch.

Oh, I didn't know that. I just thought you had one. I didn't know you there was a need for more than one there. Well, there isn't often entirely just I mean there's depends on the length. There's different lengths of flutes. So, uh I have Which one's your he set himself up for the 188? That's That's the basic size. The 1.8. The 1.8. The 1.8. It's not the size that matters. S. Yeah. Yeah. Yeah. It's how you use it. Why does everything have to become so dirty?

Yeah. I I have all kinds of things I have interest in, but yeah, I could get into watches. Yeah. Yeah. Yeah. Um but yeah, you know, it's really just a matter of I can only have so many hobbies, right? hobbies, right? hobbies, right? Yeah. Yeah. I love uh retro Yeah. Yeah. I love uh retro stuff. I think now cuz we're older, you know, I saw this one post where it was like a bedroom and it's like what everybody thought an '8s bedroom looked like and it had like neon and all.

It's like what actual '8s bedroom looked like and it was like wood paneling, brown carpet. I'm like, yeah, that's exactly ugly. It was not what they ugly. It was not what they show in the movie. The carpets, the popcorn walls, the booth. Isn't it crazy to look back when you I And you can't help but think, don't you I I always like I look at stuff where we're at now and I'm like, are we going in 20 years ago and be like, "This is so ugly." ugly." ugly." Yeah.

Yeah. Yeah. Like that. That's the part I have a hard time. I mean, you just went you were looking at some properties like and you walked in like, "Oh god, this this thing needs so dated." Right. How did they get into like the brown and like the uh the baby poo like color palette? Like it was just like that was a thing. Yeah. Like who came up with that? Do you think it was because back then like it was easy like that those color palettes were easy to like wood is already so you maybe it's like hiding dirt or something?

something? something? No, I think it was in contrast to the 60s cuz in the 60s you had popular like uh like colors like really vibrant colors were popular. In the 70s it got kind of like bland. That would be my guess. Uh cuz that's a big difference. big difference. big difference. But you're right. orange, orange and brown and like like vomit green avocado green, right? Yeah, it was avocado. I just remember my parents like um the the tile in the in you know everywhere even the bathroom and then in the kitchen it was like this weird ugly yellow like like diarrhea.

I mean, don't you don't I mean, you're doing your place right now, too. Like, don't you like as you're going through like think like as you're doing like, you know, is this going to be in 30 years we're going back and be I try to Yeah. try to stick with stuff that's been that's been that's been classically like nice design for a really long time. Good stone work. Really good stone work this time. this time. this time. You're right. Or good like like I mean I feel like the cabin look at the cabin.

Look at the cabin. I feel like the cabin will look good even like there's something about like that kind of cabin vibe is just like they could be 100 years old and it still looks totally good. totally good. totally good. Yeah. I look at styles like that that have lasted over time and you know the craftsman and uh what's the what do you find it mid-century modern like stuff like that's like lasted so you pay attention to that well according to this it's a desire for personal expression natural comfort and breaking from tradition blending earthy tones such as avocado green burnt orange with bold patterns natural materials wood paneling ratan stone and innovative layouts like sunken living rooms and open plans sunken living room influenced by counterculture, pop culture, and a focus on individual discovery bay.

We stayed at with a sunken the sunken fire pit. That was like a thing. That was a thing for a long time. Party houses do that. You know, there's something about it if it was done well that appealing. I mean, think about think about before televisions were on every wall and everybody had one in their pocket. Yeah, pocket. Yeah, pocket. Yeah, like I could totally see when you have friends over, you would have pour a glass of wine and you would sit in a little sunken in living room around a nice fire in the like that could I could see that.

see that. see that. People live different. So now it's like you need open concepts cuz most people like they want to be a part of whatever's going on in the living room while they're in the kitchen, you know, but before they sectioned everything off like and that was that was the way it was forever. was forever. was forever. Yeah. Yeah. Yeah. All right. I want to tell you guys about uh just a just what a absolute blessing it's been that I got to I get to train my daughter and my niece regularly now this is a hack that I I think I'd like to share to parents of teenagers uh if they get into exercise and if you're experienced with with working out to train them and here's why uh it's so hard and I you talk to a lot of parents and teenagers they'll communicate this it's very difficult to get your teenagers kind open up uh and just sit down and talk with you.

It's just kind of hard like, you know, how was school? Fine. You know, what's going on? Nothing. You know, it's like, you know, and they want their space and I totally get it. But when I'm and I remember this as a trainer, when you train people, everybody opens up. It's something about movement, something about exercise that does it. does it. does it. And so now it's it's like two or three days a week, I'll take them in the garage and train them in about 20 it's I've timed it.

It's like 15 to 20 minutes and they they totally warm up and start talking and they start talking crap to me because they're, you know, because I'm dad. So, they start making fun of me. We start joking. joking. joking. We have good conversations and it's all connecting. It's so valuable. Plus, they get good training, dude. Cuz I literally started that last week. Yeah. With the boys. We do twice a week and I'm trying really hard to be consistent with that like every week to do it from here on out.

But I was hesitant to do it forever because I because of my perspective of like when I was growing up, I didn't want people to to interject and kind of like force me to do anything. anything. anything. Uh I wanted to come, you know, go for things that I wanted to do. But it's like I'm finding out that they want that from me. They want the coaching. They want the direction. They want the instruction. And I was like, I'm not giving it to them. And so I was like, you know, realizing that as I was teaching them everything down there and they were like responding and they're like getting into it.

So, but yeah, you're right. They they definitely uh open up a lot more. Did you have Okay. I'm so curious of that dynamic because I have a lot of similar philosophy with Max of like I like I kind of do stuff introduce around, but I really patiently wait. wait. wait. Yeah. Yeah. Yeah. Like patiently wait to see him engage or him ask questions and then I'm like right there. Okay. I'll teach you. I can't wait to do stuff like that. Mh. And so I'm curious that that was that did you finally realize that uh and then you started engaging more or did they actually ask?

Did they come up and be like, "Dad, what do I do here?" Or I Well, I saw momentum there. Uh so Ethan already cuz he was getting introduced to it at school and like they're doing a weight training class. he was starting to kind of get the bug and um I was realizing like just I was asked him questions and kind of just watched him naturally doing a workout on his own and I just gave him a little bit of advice and then he really responded to it and he's like oh that was great dad like I let's do that again kind of thing and then I was like oh I've been like I haven't been there like managing that at all.

Uh, but I think um, yeah, because the whole time I've been I've been like really reserved because I it's like I I want it to stick and I don't want it I want it to stick and I don't want and want and want and I'm realizing that like I was I had no choice like they've had choices like this whole time. Yeah. And it's like it's it's a weird thing where now they want like direction like tell me where to go dad like tell me which thing and so it's different than my mentality growing up completely.

Yeah. Yeah. Yeah. Oh no. Oh no. Oh no. I think good and right though. I mean, I think that's the way to go is like, no, I waited, too, and they started asking me questions. But here's what it here's the the value of it. You have, you start to open up conversation just naturally cuz it's a workout. It's not like I'm forcing anything. You just start warming up. They get they start to feel the exercise. Next thing you know, we start talking. So, it's great connection.

It also opens the door for influence. And here's how. As I'm training these girls, uh, I and I know I I I knew the questions would start. Wait, how fast how long does it take to build muscle? Am I getting stronger? So, I'm making notes of how much weight they're lifting and pointing it out. That way, the next time we work out, oh my god, you added 20 pounds to your trap bar deadlift. Remember last time we did this? Now, I've got influence cuz now they're like, he knows what he's talking about.

about. about. This is working. Everything he said is coming true. coming true. coming true. He said was going to happen. That's right. So, now a month into it, cuz I'm only about a month and a half into it. Now, a month into it, they want my input because I've already proven I know what I'm talking about. It's cuz it works. And so and and now that bleeds into other influence, of course, of course, of course, because now I'm gonna see now I can I see that they want a they're asking me questions about other things just because now they know dad talking about.

It's so great. This is not the best uh analogy or comparison, but it reminds me a lot of like when you when you teach sales like a a great salesperson is get somebody to ask the ask for it. Not you don't sell it to them. You don't tell them you should do this or why it's so good. Selling is not telling. It's not. And if you do a really good job of asking the right questions, being patient, showing value, like they should ask. And until then, I'm not selling.

I'm not going to I'm not And I feel like that's how I've always positioned everything that I I want my son to do. Y Y Y but it's like and I and I'll slightly introduce it. It'll be around him. He'll see his father doing it and it's like just wait and then when he asks the questions then I can insert and go, "Okay, I'll do that." I mean, I just I found everything that I've done like that with him cuz there's a there's a part of me is like, "Oh, he should be ready for this or he should be wanting this or I want him to read this thing or be into this thing and it's like every time I'm like that, it's just I you there's push back or he doesn't want to." And it's like every time I'm just like, like, like, you know what, it'll happen.

It'll organically happen. And then when it organically happens, it's like it's on cuz then once that when they're interested interested interested and then you're there to answer or help, it's such a different experience. It's been that way for me. It's been it's been so much fun. Speaking of working out, um there's some studies that came out that showed how much I'll pull it up. How much you need to exercise to keep the muscle that you've already built. And this was for I'll pull up the study.

Uh so this was this was an article that was published in Sports Illustrated everyday athlete platform. So this was a study. It was a 20 21 research review. Is it news s? It's a research review. We've seen and talked about the 17th. Yeah. it it this so this was for uh young adults who are are are already like into it. These are advanced people. Okay. Okay. Okay. So these are people who who built muscle, built strength, they're fit. Yeah. Okay. Yeah. Okay. Yeah. Okay. How much strength training?

So not like the average person, but people who actually work out really hard. How much do they need to maintain what they've built? One day a week. And they One day a week. And they tested them for 32 weeks. Yeah. It's crazy. One day a week of a hard workout. So they said it has to be hard. Well, of course course course it was one heavy set per per exercise. By the way, it wasn't three or five sets. It was one set per exercise once a week.

So, you can do one set per body part in a whole workout. Make it hard once a week and you'll keep what you've built. And the studies show up to 32 weeks is how long uh uh they they stretch these out. That's crazy. That's crazy. Yeah, Yeah, Yeah, that's crazy. So, some people have, you know, know, know, super encouraging for people. It's super super encouraging. It's I mean it's It's super encouraging. It's I mean it's I I'm so glad we're doing this episode right now because this is a conversation I just had at the golf course.

I'm like we're in balls and my buddy's asking all these questions and the protein was I was like literally telling him like two things and I was he I was like don't worry about all the other stuff yet. Just be consistent with that. Even I said even your the way he was training like he was doing a lot of body weight stuff in his garage and he and I'm like I'm not even gonna critique that yet because you doing that paired with you actually making an attempt at hitting your protein.

You'll see some and then I'll go in and I'll start to modify your training and give you a little bit better exercise. Yeah. But just start there, right? And then I was like, and then after that, then we'll then then I if I do, you know, good enough job of teaching you that just that and you listen to me, you'll see good enough results that you'll get excited about it and then maybe you actually want a gym membership and you actually get a barbell or invest and then I'll really show you the gains come on and then I'm going to blow your mind when I tell you how little you have to do to keep that cuz he's like, "Well, I don't want to be some jack bodybuilder." I'm like just like, you know what I'm saying?

I go I go, "Bro, go, "Bro, go, "Bro, that doesn't happen on Yeah. I said, you know how hard that is to do that? Everybody wants to It's like you telling somebody to read a book. Well, I don't want to be Stephen Hawkings. Hawkings. Hawkings. Calm down, dude. I don't want to get I said, but I but I had to reframe and go, I actually want you to make that your goal and you you just stopped me on the way. Okay. So, when you get to the point where you're just like, "This is it." You know what I'm saying?

Too much, bro. Yeah. Yeah. Too much. Then I'll tell you how little you have to do just to maintain that. And it's amazing. I was like, if you can unlock that like, if you can unlock that protein thing that I'm telling you about and then and then we'll get into some good exercises and then then you get then you're going to get to that body that is nowhere near a bodybuilder's body and you're going to be like I'm good and be like I'll show you how easy it is.

Speaking of changing your body and aesthetics, I looked up something on red light so red light therapy so fascinating. It does so many different things. Do you guys know that there's studies on red light therapy and body contouring? Do you know what body contouring is? contouring is? contouring is? Like like Like like Like like like like targeted shaping of the body shaping of it. How's that possible? A reduction of inflammation. And they think maybe enhanced fat loss. Speculation, but probably reduction inflammation to the tune of inches.

So like shiny red light on your waist will shrink your waist a little bit. Yeah. Yeah. Yeah. Through red light therapy. That smells like marketing stuff, bro. No, no, no, no. The studies show there's a reduction. There's a slight reduction in size, which is that now if it's localized to the inflammation areas, I mean that that that's what they're thinking logical. They're thinking it reduces the swelling that h that we all naturally have in in in our body and it shrinks things up. So if that's the case, so you can literally shine it on an area.

area. area. So if that is the case and we know what's coming right cuz they've already done the ones that on the face. There's going to be there's going to be a belt a belt a belt that that people put on that. Well, the problem with that though is uh like really good red lights are Yeah. Yeah. It'll be expensive. I know it's just these are the offshoot like gimmicky like uh you what's that called? Like Sky Mall, you know, people are all buying the Sky Mall version of Juice.

Like analogy, stop buying that. You have to read cuz there's nothing to read. read. read. Hey, that's still a thing, right? Sky Mall. Mall. Mall. Is it taking I took a flight not that long ago and there was a Sky Mall. Who buys things on a Sky Mall magazine? Obviously a lot of people. It can't be. Dude, when was the last time you saw one? See who owns Sky Mall. Yeah. Just It was not that long ago I saw Sky Mall. Remind Sharper Image. Remember Sharper Image?

Do they even exist? exist? exist? Yeah, they still exist. Some cool stuff actually. actually. actually. Yeah, that one's a little bit That one's a little bit cooler. Sky Mall is definitely the definitely the definitely the Yeah, like come on, dude. Who buy Hey, you know what? It was the Teimu before Teimu. before Teimu. before Teimu. Yeah, that was Timu is the only thing to look at when you forgot like and your Wi-Fi is not working. I got to read Sky Mall. Yeah, Yeah, Yeah, I remember I remember buying something before everybody knew what TeimU was.

I remember buying something from it because I just was I was searching something and then I you know one of the hustles they have on there is like they don't like tell you size and so you you order you order this thing that you think is that comes in and you wonder why you only paid there. Yeah, it's owned by a New Jersey based company. Um however, you know, I don't think they're really in in planes much anymore. So mainly online catalog now. So So Acquisition Marketing bought the brand for 1.9 million in 2015.

is worth nothing. nothing. nothing. Oh, after Sky Mall filed for bankruptcy. I bet you after Amazon it just put it they just it just put it who's shopping in the plane on a Okay, we were just Who was I just flying with and they and they made this this comment. It wasn't one of you guys. I was flying with somebody somewhere just recently and we're walking to the airport and there's like a like a Louis Vuitton store in there. Yeah. Yeah. Yeah. And I'm like, "Oh, there's Louis Vuitton store." And they're like they're like, "Who the hell would buy a Louis Vuitton?" I'm like, "Well, listen.

And if I I've been I've been in a lot of layovers for like 4 hours stuck at the airport. You go eat and drink so much and then I'm sure Is it that they don't charge taxes or something? something? something? Maybe. Maybe. Maybe. Well, there's duty tax free stuff. How does that work? Is it is it considered like you're not in the same country? Like how does that work? I don't know how that works. Got to be outrageously higher though, right? right? right? I think. I think.

I think. Yeah. Yeah. Yeah. I don't do Yeah. It's like honestly I don't know. It's like gambling in the airport. Like what are you doing? I will say I'm a little disappointed Sky Mall is no longer in planes. Why? cuz I enjoyed flipping through the magazine. There's nothing in in planes now. They used to all have like magazines, you know, their own magazines. magazines. magazines. Listen, before phones, that's how you got people like that. You know what I'm saying? And your impulse, you got to wait 4 hours.

You know what? Advertising now disappeared as well. That used to be very effective. And I know this because when I managed gyms, if I put an ad here, I always got better conversions. conversions. conversions. Just feal matter all. was, let's be honest, it was the ads on in front of urinals or on the on the wall and Oh, you don't think those still do good? I don't see them anymore. Bar like bars or like a clubs and bars. They still they have digital ones now. Oh, yeah.

Oh, yeah. Oh, yeah. Yeah. Yeah. Above like But back in the day, those did really well. If you look at the data on those, they did really well. I think they I not I don't think they're not bad. And I think there's still a lot of places that like bars where you got a lot of like a club, right? A club that's getting like thousands of people coming through. through. through. Yeah. You put, you know, that was a job for some people is selling those. I know.

I know. I know. Yeah. I don't know if they do that now. So, I'm telling you, in the gyms that I managed, that was the first place I put flyers was on. Was it right on top? Well, you remember the Who's the guy? Who's the Who's the big buffo? Yes. Yes. Yes. It was a personal trainer. Oh, that's his name. He remember Joe Graasso. He had them all pictured like this with his traps. He had all the arms. He had the urlock of his personal training business.

It was Yeah. See if you can remember. Joe Graasso. But it was it was like Iron Gym or Gym or Gym or No, it was like a personal training. We all saw that. Yes, I definitely seen it was Joe Joe's gym or elite training. elite training. elite training. No, it's not it. No. Is he a local guy? Yeah, he was a local guy real estate agent like in the Santa Cruz area that would put his face like on the urinal cakes. cakes. cakes. Oh, that's great.

I was like, what are you doing, bro? That might be him, but he might have changed since the the ad if you pulled the ad up. I mean, look for look up UL fitness ads in in San Jose. I bet he'll pop up like that. Wow. Look, he's got like a What is that gym? gym? gym? It's evolved and changed. That looks sick, bro. That's a throwback. Yeah. Oh, speaking of gyms, did you guys Oh, that bro, look at he's Look how old he is. That That was him.

Oh, yeah. Dude, he looks so different in the uh in the those pictures. It was him. Yep. Yep. Yep. And he looked he looked jacked. And you got to find it's old. This is all new. This is all where he's rebranded now. Yeah. Yeah. Yeah. So, do you Speaking of gyms, have you guys uh caught up with Jeremy Bendia at all? And all? And all? And I I saw your thing. He So, he's like super he became super Christian. Christian. Christian. Any of these guys? He opened up a gym in Roseville that's like a Christian themed gym.

Oh, no. I didn't know that. Johnny was telling me about this and and he's like all in that direction. Johnny's like, "Dude, it's a sick gym." And he's totally pivoted and moved in that direction. that direction. that direction. Oh, interesting. Oh, interesting. Oh, interesting. Yeah. I'm going to try and reach out to him because I'd love to go him because I'd love to go up to his gym and film. I'd like I like I'd like to hear your read on that. Absolutely. Absolutely. Absolutely. Yeah. I'd like to hear your read on that.

I mean Yeah. Yeah. But But But he was never a really good dude. No, not at all. No, not back then. Not back then. Yeah. Well, I mean I Yeah. I also I question the motive, too. So, I don't know. know. know. Always. Always. Always. Yeah. So, be That's why I'd be interested. interested. interested. But his gym, I think, looks pretty sick. So, I'm going to go take a look at it. Yeah. I expect that from those guys. Yeah. Yeah. Yeah. Yeah. You know who would know is reach out to your boy Phil.

Yeah. Yeah. Yeah. Yeah. Phil I think Phil talks. have a Ferrari leather stupid. That was a jab. I do eventually want to talk about that. We don't we don't have time to get into that right now today, but I do want to get into all the that conversation because I think uh our audience so they know kind of what's been going on and everything like that. I think it's important for us to go through all that and explain what has happened over the last year. So, we're cliffhangering it right now.

Yeah, I'm going to cliffhanger it right now because a lot of stuff is still going on. But at the at the end of the day, the reason why it's taken as long as it is for everybody that's been interested in the the peptide and that whole breakup and whatever, I can't I I can't disclose everything that went on over there, but it was a [ __ ] show and very difficult for us to to move on. And we did. And we're we're taking it very seriously the next relationship because it's about our people.

It's not about money. The amount of companies and stuff that have been offering and coming after us, they're everywhere. So, it's I've had over 13 calls now uh on this and it seems like there's a million of them that every one of them swear they're amazing, they're the best. They'll take care of our people, all stuff. And so, the vetting process and making sure that we don't have to do this again like is is why it's taking the time. So, I apologize for the people that feel like they've been left hanging, but I I also don't want to make a rash decision either.

So, that's all we well I'll get more into it as we get closer to that. Paleo Valley makes literally the most delicious protein powder I've ever had in my entire life. It's their bone broth protein, high in collagen. Their chocolate tastes like chocolate donuts. They have salted caramel. Super easy to digest. Go check it out. Get a discount. Go to paleo valley.com/mindpump. That link will get you 15% off. Back to the show. the show. the show. 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 Zach from Indiana.

What's up, Zach? How you doing, Zack? Zack, Zack, Zack, hey, how are you guys? This is surreal. Oh my gosh. Yeah, good, man. How can I help you? What's up, man? Yeah. Um, yeah. I was just going to read this cuz it's a little bit easier. I'm like crazy nervous right now. This is insane. Yeah, no worries if that's okay with you guys. guys. guys. Yeah, go for it. Justin's nervous. Oh, yeah. I sweat a lot. Yeah, I'm shaking and sweating a little bit myself. bit myself.

bit myself. Uh, firstly, thank you guys so much for all you do. I have been watching since before CO started and truly appreciate the example you guys set as husbands, fathers, and just being good men and leaders. leaders. leaders. uh you have been a huge blessing in my journey in uh fitness and health uh and the main reason I was able to stop doing it incorrectly and actually start to heal my body. Nice. Nice. Nice. Uh so my question is how can I overcome constant muscle fatigue mainly in my legs?

It seems regardless of decent sleep, good nutrition and stretching and water that I feel a lot of weakness and fatigue throughout the week and sometimes even up until my next leg day or chest day or whatever it may be. Um 61, 315 lbs, a father of two with one on the way. I work in a warehouse about 40 to 50 hours a week and do a 4-day upper lower split with the fifth day on Friday doing arms and abs. I hit 12,000 steps a day and do stair master and incline walk as my cardio on my lower days.

And I'm currently training to build as much strength and muscle as I can because next summer I'll be starting Fire Academy. Fire Academy. Fire Academy. We might need to reduce the volume a little bit with that amount of uh activity, walking, a split. Uh let's also let's let's let's go back though and talk about what you mean by feeling weak because there's there's a there's an overtrained feeling and then there's a feeling like uh your muscles just aren't firing the way you want. Uh or you're constantly sore like Yeah.

Define what you mean by that. Okay. So, it's not typically so much of a soreness. Um it's just like a weakness kind of like almost like tired legs I guess you could is the best way I would describe it. Um first first place I would and it says here you went on TRT. Did that make a difference? difference? difference? Yeah. So I've been on about 6 months and got my levels up to about 600. They were for the last 5 years or so below 300. So that's definitely uh helped quite a bit with recovery and stuff along with like creatine and things.

But I think I still have a while before I start seeing some like real real benefits from it. But okay, okay, okay, it definitely made a difference. They could also bump you more than that, it's still pretty low. The first place I would look with cuz if you're explaining a weakness that feels kind of like uncharacteristic, like you know your body, right? So if you're like, "Ah, it just feels like I'm just my muscles just don't feel like themselves." Uh that can point to a nutrient deficiency.

nutrient deficiency. nutrient deficiency. Mhm. Mhm. Mhm. Um do you take uh like minerals, vitamins? Do you take anything like that? that? that? So I take a beef liver supplement every day. Um, I don't usually take a multivitamin. I use that as my multivitamin and just try to stick to whole foods and I do take Leninine. Okay. Okay. Okay. Um, but aside from that, not really. I mean, mean, mean, I mean, S, are you are you looking at the I mean, the how big of a guy we are, the amount of calories we're eating, the amount of activity that we're doing, 4 day split.

I just think we're we're doing a lot right now. It says here you eat 15 to,800 calories a day. a day. a day. No. So, I used that was what I typically would do to lose weight when I lost my first 100. I got down to 205 and it was from 7 days a week in the gym and eating about 1,500. about 1,500. about 1,500. Now I eat about 2,000 to 20 2200. But I still kind of battle with the if I'm eating too much and not losing weight or like start gaining weight or anything.

Kind of like is a I feel like I need to start starving myself without testing you because we could do a nutrient. There's I I'm pretty I feel pretty uh confident that you're nutri you have a nutrient deficiency. You're not eating enough calories. calories. calories. Not eating enough. So and here's here's what I mean. Especially now he's on testosterone. Exactly. So your symptoms or how you're explaining them sounds like a nutrient deficiency, which would feel like my muscles just aren't firing and they're fatiguing way earlier than they normally would.

would. would. The fact that you you're eating so little and you ate so little in the past also points to a nutrient deficiency because that's where you get your nutrients. Y nutrients. Y nutrients. Y and I'll be honest, a big guy like you, even if I had a nutritionist construct the perfect plan diet, I don't think you could get adequate micronutrients with 2,000 calories for a guy your size. No, definitely not. So, um I would start supplementing with a quality multivitamin. So, a really good multivitamin.

I would also add additional minerals uh and vitamin D. So D3, zinc, magnesium. I would add those to your multivitamin. And then I would Legion has all those, right? Legion has all a good product of all those. So if you don't work with Legion, Legion, Legion's got all those. By the way, you'll know if I'm if this is correct within a week. Like you'll just So yeah, bump your calories up to like 26 2700 to start with energy up energy up energy up at least 26 2700 calories at least.

Start taking the multivitamin with additional minerals and D and within a week you should notice a difference. If that is indeed the case, I'd also move them to something more like maps anabolic, too. In the process, yeah, while you're doing this, this, this, I would run a MAPS anabolic, bump my calories a little bit, take all your vitamins and supplements, and I think you're going to feel a lot better. You also could talk to your doctor, too, about maybe bumping the testosterone a little bit. 650 is not bad, but it's not in the upper limits of of of normal, right?

So, you could still go you can easily go up to 900 to 11 and be in that healthy range. I think going up a little bit in that um and I don't know if you're managing your dose or they are, but if they allow you to go up a little bit in that and then bumping calories. Honestly, start with the calories and nutrients first though cuz that that you'll you if if that's the case, you'll notice it within a maybe even within days. within days. within days.

Eating that much seems terrifying. No, bro. Listen, let me let me tell you right now. A 100 A woman that weighed 145 lbs with this much activity, 2,000 calories is too low. Too low for her. Yeah. Yeah. Oh, wow. Oh, yeah. Yeah. Yeah. Yeah. You just you're just your body's just it's running on fumes, dude. No, we need to get you preserving as much. as much. as much. Yeah. Yeah. We need to get you up to like 3500, bro. Yeah. Yeah. You need like But that ain't going to happen overnight.

Like, you got to we got to work our way up there. But let me tell you, one of the best parts about being on TRT and eating in a calorie surplus and lifting weights, you'll build muscle. They're you're going to build muscle, dude. That th those cal those calories will get partitioned over to building muscle. You have a you have a loud muscle building signal 24/7 when you're on synthetic testosterone. How many how many grams of protein and fat are you getting on that on what you're eating now?

Uh I couldn't tell you. The only thing I've I've had bad relationship with like tracking. So the only thing I track is my protein and calories. I eat about 200 to 225 gram of protein a day. And are you are you going for lean protein? protein? protein? I do ground beef and I do do two scoops of lean protein. Yeah. Yeah. Yeah. Bro, your your nutrients are too low. Yeah, I Yeah, I Yeah, I I mean, I'm pretty I'm pretty sure, like I said, you'll know within a week.

And the supplements I mentioned are super cheap. Uh eat additional food. I mean, I would bump you up even higher, but I'm starting you off slow so you don't freak out. Um and I think within, like I said, within days, within days, within days, you're just going to feel like a different person if if if what I'm saying is indeed right. Your output when you're training is going to totally change as well. So, all of that is in the positive if you just kind of stick with that.

If you if you told me what you were eating with your strength training, cardio, and activity, and you said, "Guess how I feel." I would guess what you're telling me. me. me. Mhm. Mhm. Mhm. I'd say you probably feel weak and tired. tired. tired. Mhm. Mhm. Mhm. Yeah. Yeah. Yeah. So, that makes sense. Are you still doing football on the weekends, too? weekends, too? weekends, too? Uh, that actually just ended. Um, okay. Good. Good. Good. Softball. Yeah. Softball. Yeah. Softball. Yeah. A 50hour work week. Football is on on the side.

12,000 days. Two. Yeah, bro. I I might even go mass 15. I might even go all the way down to that that bro. Yeah. Can we can we get you on mass 15? Will you follow that? Uh, as much as I'd hate to, I have been listening to you guys forever and I trust every word that you guys say. So, absolutely. Yeah. I do about 10 to 15 sets per body part right now. So, per workout. per workout. per workout. Uh, no, like per week, per muscle group.

Oh, that's that's all right. You know what? Let's go mass 15. Do what we said with the calories, the supplements. Let's have you back on in 60 days. Yeah. I I think within two weeks you'll already see and feel a difference though, just so you know. Like a new human was probably. Yeah. Yeah. You You should feel a lot better. better. better. That'd be nice. I want to get actually strong for my size. I feel so weak for being being being No, you will. You You'll get strong.

You'll get what's going to be difficult for you to wrap your brain around is that we're going to make you eat more, you're going to do less, and you're going to get stronger and feel better. Eventually, we can ramp up volume and stuff like that, but we got to get the calories up, get you fed, get those nutrients in you, and then you'll start to see a difference. Okay, hang in there. Yep. Yep. Yep. Yeah, I appreciate you guys. Thank you so much, man. All right, man.

Thanks, bro. bro. bro. Yep. Yep. Yep. Should be an easy fix. Yeah. Yeah. You know, he's like just Just so people know, by the way, psychologically, competitive psychologically, competitive psychologically, competitive bodybuilders on who take enough steroids to kill a horse feel weak when they're pre-contest because their calories are low and they're doing so much activity. They feel weak. Yeah. Yeah. Yeah. So, I I natural. Yeah. I I He's Bro, he's a big He's not eating enough. He's eating low calories for a a woman that's a lower than I never went lower than 2,300 calories.

Yeah. Ever. That's And how strong did you feel cont Yeah. The last two weeks you feel like a walking dead man. But that's last two weeks before stage is 2,300 calories. That's the diet. All the activity and none of the calories. Yeah. calories. Yeah. calories. Yeah. Yeah. So this he should feel difference. Really if he does everything he said you should feel it like right away. Our next caller is Tyrron from Australia. What's up Tyran? How you doing man? What's happening? Hey guys, how's it going?

Doing good. Doing good. Doing good. Yeah. Yeah. Yeah. How can we help you? Um, look, I just want to thank you guys real quick uh for having me here. I want to also give a quick shout out to my mate Aaron from Wales for putting me on to you guys to be honest. Um, been absolutely obsessed with your stuff since I started earlier uh this year. Um, yeah. Uh terms of my question, uh I guess I'm I'm feeling a little lost in terms of where I'm at with my fitness journey.

Um about three and a half years into it now. I started around um yeah early early 20s. Um and I was about 128 kilos. I was yeah quite overweight at the time for 5' 7. So um I was mostly doing medical reasons as I had like massag massag massag uh so I experienced like a lot of seizures and stuff like that even just going upstairs. Um so since you know shedding a lot of that down to about 88 now um I hover anywhere from 88 to about 86 kg.

um I feel a lot better but yeah symptoms reduced like absolutely a metric done so that's been the biggest uh thing for me but um yeah I think I'm at that point where I'm like aesthetically I I think I would like to continue to cut but I also am having issues with my relationship with food in general like after tracking for so long it's been uh a lot of yo-yo dieting Obviously, um there's the discipline time uh sorry seems to wear thin a fair bit over time.

Um especially over like a couple years of like trying to reduce reduce like there was points where I like got down to like 1,200 calories which was mental given uh me and my activity level as I tend to train about like probably five to four times a week on average. Um and my daily steps has always been anywhere from like 10 to 20k a day. So, um, yeah. No, I definitely shouldn't be that low on calories at any point. Um, yeah. And just I guess the premise of the question is how do you find your next step or your next goal?

Uh, fitness really. Yeah, good question. And by the way, great job, dude. Yeah. Yeah. Yeah. 100 pounds on your own there. That's incredible. incredible. incredible. That's phenomenal. Okay. So, um here's how you know where you should go next. It's both it's a combination of what you want to do and what you think you should do. Now, sometimes those are different and so when they're different, you try to find a way to want to do what you need to do. So, I think the right answer for you is to take your focus away from your appearance and move it towards more of a performance goal.

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

And, uh, I think focusing on things like strength, mobility, strength, mobility, strength, mobility, uh, is going is going to be a whole new chapter for you, and you're really going to enjoy it. Have you followed any MAPS programs yet? Uh, no, not previously. Yeah, I've had a look at a couple of them like your powerlifting foundation. powerlifting foundation. powerlifting foundation. Oh, that's be a great one for I think powerlift would be a great program for you. That would be a great program for you right now.

Dialed in just just like like S said just just focus on getting stronger and then where are your calories currently at right now? Well, right now I'm not tracking at all. So, I finally just forgot about the scale. I've forgotten about tracking anything. I'm just trying to eat, just enjoy and train at the moment. And it's been both terrifying but obviously freeing. freeing. freeing. Um, Um, Um, good. good. good. So, yeah. And my lifts have finally gone back up. Like squat is getting back to 200.

Uh, bench I'm trying to get back to 130 and deadlift I've only just reintroduced. So, I'm hoping to get that above 180 soon. Wait, your 200 kg squat. Wow. It's a 400 what is it? 20 lb squat. That's pretty good. good. good. Yeah. You're strong, dude. Yeah. Yeah. You're going to Let's do power lifting. Yeah, power power lift is the move. Keep feeding the body. If the whole natural foods if you track or pay attention just protein, just pay hit your protein goals. Feed the body.

Yeah, that's the main thing. Hit those protein goals. Get strong. Follow that after that program. Watch what happens aesthetically as well on the road. Just just going all the way through that program training to get strong. Watch what happens to your physique. And you're already strong considering your calories are low and all that. So, this will be great. Yeah. Well, if I were to estimate it roughly right now, like I'm probably eating anywhere from like 26 to 800, sometimes maybe 3,000. Yeah, you're a good place.

Oh, yeah. Let's go. Powerlift. Yeah, let's do it. Yeah, you're some PRs. Yeah, you're a good place. Stay fed though. Okay. Don't Don't let You're hungry. You're hungry. Feed um Yeah, I've been trying to do like more running in general. Like I recently watched uh physical world physical Asia and I was like completely immersed in like the athleticism of these people like their performance is just unreal. So I know kind of shifted my training style in that way like added more like plyometrics plyometrics plyometrics um and just way more like cardiovascular training.

training. training. Do you like that? I've actually been enjoying it a fair bit recently. bit recently. bit recently. Let's empower lift though right now. Yeah. But, you know, if But here's the thing, though. What What excites you more? Powerlift or more of that athletic training cuz that that's that's the direction you should go is the one that excites you more. Yeah. I mean, it's like a fork of the road. Like both paths like excite me. I think with powerlifting, I'm terrified of hurting my joints more.

Um, but I also love the idea of being stronger. And then with the athletic park, I mean, it's just it sounds so nice to just not be so out of breath when I want to go for a run or something like that. Um, like I live in Tazzy, so I often go hikes and trail runs. I I see I say the flip. I still like power lift first and then going into that. that. that. It just it'll lay a better foundation for him. for him. for him.

Yeah. I mean I that's ideal, but yeah. So you're you're torn. You're okay with either direction? either direction? either direction? Oh, either way. Like I'm I'll be doing it for the rest of my life. So it doesn't really matter. Powerlift after that. Go to performance. You're good. You're good. You're good. Yeah. Okay. Got you. Yeah. Let's do it, dude. Get strong. Feed the body. Hit that protein intake. You're going to be good. We'll get back on your movement and Yeah. Get you up to speed. Yeah.

Okay. Yeah. Okay. Yeah. Okay. Yep. Doug, we'll send that over to you. Oh, so thank you so much. I appreciate that. that. that. Of course. Of course, man. Yeah. Thanks. Appreciate Yeah. Appreciate the support over there, man. No, no worries. You guys take care and I appreciate your time. You too. Right on. Great kid. Great kid. Great kid. Yeah, he's a good place. Yeah, very strong. Yeah, he'll be all right. I know. I I sometimes it sound like he said pounds and sometimes said he kilos.

Yeah, he kind of was it 200 200 kilos. Yeah, Yeah, Yeah, it wasn't 200. I believe so. Yeah, bro. No, 420 in his deadlift. Well, it makes sense cuz I thought that's kind of a light squat for a light a light bench press, but it's the opposite. He's He's hella strong. He's pushing good weight. 420 lbs. 420 lbs. 420 lbs. Yeah. Yeah. That's really good at at a body weight of 193. Yeah. Yeah. Yeah. And he could have gone just for the audience, he could have gone either way and and I and I know S was leaning the other way because he's into it, but if he was he's just as open to both, I think it's a better pathway to build.

I don't think there's a right answer, honestly. I mean, I could I can make the case for either, but the fact that the Here's the important thing. They're performanceoriented. performanceoriented. performanceoriented. You know what I mean? It's not aesthetic. He's been so focused on the scale and aesthetics. They're both going to be valuable. Yeah. My my brain goes a guy who's who admits that he's kind of yo-yo dieted into and lost, you know, 80 to 100 pounds on his own like doing a cal, you know, like a circuit type of athletic plyometric plyometric plyometric stick too because I think yeah, like performance a bit more comprehensive with the movements and like a lot of things going on.

You know, we're just going to dial it in and then kind of move. That's that's why the thing with somebody who's yo-yo dieted is that powerlift could either do it could it could also move in a direction where you just start eating like crazy whereas performance has a bit of a checks and balances because you start to lose athleticism when you get too heavy. too heavy. too heavy. So I could see either one is a good direction but but he said something that made me realize like this is this this he's on the right path.

He said I'm going to do this for the rest of my life. life. life. Yeah. Yeah. Yeah. So it's like he's going to do one and then the other. So he's good. Our next caller is Andrew from North Carolina. What's up, man? How you doing, Andrew? What's going on? Hey, guys. Good to good to talk to you. How are you doing today? Good, dude. Thanks for coming on. How can we help you? Hey, um, so I've been listening for a couple years now. Um, I've been struggling with my weight for a while.

U, in 2022 at my heaviest, I weighed 519 pounds. Uh, I was able to lose down to right around 400 in a little over a year. Then with some personal things, fell off the wagon, gained most of it back. So back in April of this year, I weighed 516. weighed 516. weighed 516. Uh went and saw a doctor, had some blood work done, found out I had vitamin D deficiency. And then recently, I've after listening to you guys, I've had some blood work done uh to check my testosterone levels, which are uh abysmal.

Um, my total testosterone number was like 119 and my free testosterone was I think 2.2. Um, Um, Um, so I talked to my PA about that and he kind of wanted me to wait uh another month before I jumped on to any kind of treatment. Um, then I saw him a month later and I had lost 15 lbs uh since then. So I weighed myself this morning. I'm down to 468 right now. Uh, so I've lost almost 50 lbs since April. Now, my question is, um, you know, I hear you guys talking about reverse dieting a lot.

And my calories for the last couple months, I've been eating about 2,200 calories a day and trying to hit like 200 grams of protein, but I really struggle to hit 200 grams of protein. on a good day, I'm eating like 180 and I'm not getting any very many carbs, you know, a decent amount of fats in. But I guess what I'm asking is I don't know where I should be at with my calories and I really don't know what my protein target should be and how to hit it uh consistently.

That's I guess my first question. question. question. Are you consistent, Andrew, with your lifts? Are you lifting consistently? Yeah, uh four or five days a week. Uh, I've been using the MAP split program. I know it's a lot of volume, a lot of time in the gym, but I feel like I need to be in the gym most days to stay consistent and not kind of fall into old habits. Um, I'm not able to do all the exercises, a lot of the unilateral stuff. Like, I couldn't do a Bulgarian split squat if my life depended on me right now.

And I don't know how to scale that down to be able to build up to that other than to just do really I do like the first four days of split and then rest. Um usually take a rest day on Wednesday, uh lift Monday, Tuesday, and then Thursday, Friday. What would you say your average steps are? are? are? Uh I started out shooting for 7,000 a day. I'm probably at about 9,000 on average. Wow. average. Wow. average. Wow. Yeah. Yeah. Yeah. That's great, dude. movement. Are you Are you on a GLP-1?

I am not. Uh my doctor prescribed fentamine, which is I guess it's not a GLP1, but I don't know exactly what it is. Yeah. Really strong stimul. How is that that's killing your appetite, I'm assuming? assuming? assuming? Yeah. You know, I've never really My problem was always eating late at night. I never really had problems with like snacking throughout the day, but now a lot of times I don't even really feel hungry at lunch. I kind of have to force myself to eat lunch. Andrew, that's why we're having a hard time hitting 200 grams of protein right there.

When you're when you're overeating, when you're in in those those places where you're starting to, you know, eat a lot or put the weight back on, what what foods are you reaching for? What does that look like? Oh, it's Door Dash. It's just garbage from fast food restaurants from Door Dash. So, that's one of the things I did was just delete delivery services off my phone. phone. phone. Good for you. What's the difference between your appetite then and your appetite now? Um, Um, Um, my appetite is definitely less now.

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

Good for you, dude. You're doing great, man. man. man. You are doing good. So, here's the key. We need to eat more, though. Yeah. Here's the key. Okay. Um, I'd want you to eat four meals a day, uh, with about 50 grams of protein in each meal. Okay, Okay, Okay, that's it. and and and eat the protein first and if you're still hungry, eat everything else after. Stick to whole natural foods. Make that a mission. I have to eat at least the 50 grams of protein per meal.

I have to. So, and make that happen. I want to change your workout. Yes. Okay. Good. I I I don't like split for you. It's just way too much. You can still go to the gym that many days. We're just going to have you walk on the actual time. I'm going to give you maps 15. That's your strength training. And then the rest of the time that you're in the gym, walk, walk, walk, you just get on the treadmill and do a slow walk. slow walk.

slow walk. Yep. That's it. Walk. Walk. Walk. Okay. Okay. Okay. So, stay there for the full hour like you normally do, but now it's like you do your two good lifts, lift strong. So, try and move weight, right? And then and then get over the treadmill and just walk. walk. walk. That's it. That's it. That's it. Just walk. Just walk. Just walk. That's it. Rest of the time. And then and then just and just do that. And if you're consistent with that, uh everything will come into place.

In fact, I think your appetite will go up a little bit with for the protein with that kind of a training program because you're probably going to get stronger. But we'll see what happens. But if you're hungry and you want pizza, you want Door Dash, but you're like, "Man, I haven't eaten my protein." Eat the protein. protein. protein. Now, I'm I'm I'm not a doctor or in the position to tell you that you should get on TRT. But I guarantee if you see a hormone specialist, they would have put you on TRT already because it's only going to accelerate your results.

It'll make a big difference. It'll make a huge difference because you you lift those weights, you hit that protein, you're going to build muscle and that's going to speed your metab. Here's the other thing. You're you're taking vitamin D now. Yeah, I'm taking 5,000 whatever the amount. I take that every day. And and when did you start that? Back in April. Okay. Your testosterone probably is going to go up just from that, too. Yeah. But not that much. We'll see. Well, I did the vitamin D test was in April and then the testosterone blood work was in October.

Okay. Okay. Okay. Yeah. You should probably get on TRT. It's going to make a huge difference. It's hard to build muscle on that low of testosterone. So, it's not it's not it's not And I you know I Your general practitioner is thinking this just gets down some of that weight and that part of the reason why your testosterone is low is because you have all this extra weight. No, it'll make it'll help with everything. everything. everything. It'll help with everything. It It'll get you into that position where you're building muscle, your metabolism kicks up like up like up like Yeah.

Are you on any other medications? No, just the fentamine. And it's that that's a 30 milligram dose. It's okay. When I first talked to him, the goal was to get me was to do that for like 3 months and then switch to one of the GLP1s and we just never have. And his attitude has kind of been like you're losing weight so don't switch it up while something's working. Request the switch. Yeah. GLP1's way safer than a than really help with the food noise. But hopefully he gives him a one that he can modulate the dose, right?

Because don't don't do the oimpic don't don't do the oimpic or monorro one where they're in the pre-loaded pens. You want one that your doctor can give you a lower dose. Destroy your appetite. We don't want to do what we don't want to do which at least 80% of the people that get on GOP ones is it crushes their appetite and then yeah they eat le way less food and they lose more weight fast but they lose muscle just as fast. Here's another option. You already are telling me you're having a hard time hitting 200 grams of protein.

That is going to make you 10 times harder. Here's another option. Another option is get off the fentamine, hit the protein targets, which you should be able to do off the fentamine, hold off on adding anything else, and maybe work with a coach. coach. coach. Yeah. See how it goes. And have a coach work with you through this process. this process. this process. I mean, I'd prefer no GLP1 and no, what's the fentamine, whatever the [ __ ] it's called, and just TRT because TRT is going in in increasing his calories, hitting his grams of protein, putting him on a better program is going to build muscle feeling anabolic.

I would want you with a coach though going through all that for sure. Is are you open to working with a coach? Absolutely. I just I haven't found one that I'm comfortable with here. Uh when I first moved down here three years ago, I was going to a big corporate gym and I worked with one of their trainers for like a month, but he had me doing No, no, no. We got good We'll set you with one of our our our I'm have someone call you and our our team will take care of you.

Yeah. They'll take care and and I think if you see now I'm comfortable because if you go off the fentine mean your appetite's going to go up, but now you're with a coach. Yeah. is going to coach you through this whole process and individualize the workout and do the whole thing and then and then I'm I feel very confident. Yeah. Yeah. Yeah. It's awesome. It's awesome. It's awesome. Yeah. We're have one of the coaches call you, Andrew. Thank you so much. Yeah. They'll take care of all this with you, brother.

you, brother. you, brother. You got it, dude. Yep. You're on your way. I'll be seeing you by I'll be seeing you, by the way. I pop in those calls sometimes. sometimes. sometimes. Yeah. Yeah. We'll see you. Awesome. I look forward to it. Thank you guys so much. I appreciate you. I didn't know they prescribed that still. still. still. I didn't either. Yeah. Is Is that like Finn Fin? I Is Is that like Finn Fin? I believe it is. Fent means fenfen, right? Is that what fenfen is?

I think so. I've never heard that. Double check, dog, on that one. I think it's it's a stimulant based appetite suppressor. appetite suppressor. appetite suppressor. Yeah, legal meth. I don't know if it's a methamphetamine. It's in the family, though. That's a good question. I think it's in the family. Uh, Doug, look it up. So, we're not totally wrong here. I mean, I don't freak everybody out. I don't know. But, I mean, you get them off all that and put them on TRT. I mean, it's so funny.

How funny is this to me? Doctor hesitant to put you on TRT. You're at 119. put you on [ __ ] fenfen or GLP1. Yeah, but I could tell you I could tell you why though. It's a combination of fenflloramine and fentamine. fentamine. fentamine. Okay. So, it is. And it's stimulant, right? right? right? Uh yeah. Uh yeah. Uh yeah. What's What family is it from, though? Is it like methamphetamine or is it like uh let's uh let's uh let's see if it's a methamphetamine. methamphetamine. methamphetamine. I bet it is.

So, I mean, explain that to me. Why? Why? Why? Why? Because he's so he's so big. I know. He's going, "Oh, if we lose weight, they think about no." So when you're when you because what you worry about with going on going up in testosterone, this is somebody this is a tradition. This is just the GP is obviously a GP. Going up in testosterone, you're worried about blood lipids getting altered. He's he's already heavy. You don't want to increase potential inflammation, water retention because that could increase his risk of other issues.

So we're you're dealing with a special population with someone who's 500 lb. Yeah. And so they're like we, you know, with testosterone, what are the risks of testosterone? testosterone? testosterone? Yeah. Yeah, but this also shows you what like like how narrow of a scope of the doctor is because you're right. If this is just an obese person who were trying to get lose weight and he's not strength training stuff, training stuff, training stuff, but if he's telling me I'm lifting weights three to four times a week, I'm like like right away with one of our coaches different.

Yeah, cuz I wouldn't if that's why I asked the first thing I said is, "Hey, how consistent are your workouts?" Oh, I work out four times a week lifting weights in a split. It's like, okay, that guy gets his testosterone levels up right away. And even if he accidentally has some pizza every once in a while, it's it's it's And not to mention going from 100, you know, total to 500 total. Huge. Huge. Huge. Improves your health. That's why it's crazy to me. What does it say there, Doug?

Yeah. It's not a methampetamine. It's a amphetamine. amphetamine. amphetamine. Amphetamine. Oh, it's an amphetamine. It's still amphetamine. But they're not the same. No. No. They take the methyl so it doesn't sound so bad. Yeah. It's It gets you hyped. They're chemically related. It gets you hyped. Yeah. I'm surprised they still they still prescribe that in. Yeah. So it it but it is the fin finn. That's what it is. Half the half of it is okay. Yeah, that's the only way I've ever heard. ever heard. ever heard.

And they sprinkle something else in there. there. there. They have two fins. Our next caller is Karen from New Jersey. Hi Karen. Hi Karen. Hi Karen. Hello. Hello. Hello. Hi. How are you? Good. How you how are you doing? Good. Um I'm very excited. This is actually my second time in about a year talking to you guys. Welcome back. Yeah, welcome back. Thanks. Um I'll keep it really simple and I'll get into it. I'm 36 years old. Um, and I just want to thank you guys for everything you do because you have absolutely inspired me.

Um, fitness has always been in my life. I was a gymnast for probably 15 years. I got and then after I graduated high school, I got into CrossFit and boxing and strength training and all of it. So, I have a pretty well-rounded fitness um in me. Um, to go along with my question, basically I've always been training like my friends and my family when we go to the gym. I've written them workout plans and my husband and I, with the support of my husband, I should say, we decided to finish our basement.

Um, we have a walk out basement, so it's a separate access from our house. And I wanted to start training people there. Um, I my plan is to file for like an LLC to make sure I'm protected and things like that. Um, I've already looked into it. That's obviously on the horizon. I don't have any fancy certifications or anything like that. Um, it's really just my experience, my knowledge, my research that I've done, obviously a whole lot of research, listening to you guys, and obviously beyond that.

Um, so with that being said, my question would be, you know, just any advice and tips that you may have as I navigate this. I'm still working full-time. I'm a teacher. So, obviously, my endgame in the years to come would, you know, have this be my job. Yeah. Yeah. Yeah. Have you Have you taken our course yet? I have not. Um, this has all really come to light within the past few months. I I'm aware of your course, obviously. I listen to your episodes very frequently.

I just didn't really know what that entailed. Um, but obviously, I think that would help me. It's geared to towards somebody like you. So, it's less on the like national certification, education. education. education. It is recognized nationally. It is recognized nationally and it'll give you CUS for it, but it's more towards helping someone like you build your business. your business. your business. Yeah. It's about building your business and how to coach people. Yes. Yes. Yes. So, how how to be an effective coach and also how to build uh your business.

both of those which I think are basically what we put in there was let's let's say you came to work for me in a gym and you're a new trainer. It's all the stuff that I would teach you. you. you. Okay? Okay? Okay? All the important stuff and then you're then you're dumped in the environment of what over a thousand trainers that have gone through that certification that are in similar situations. Some obviously further ahead than you, some just getting started also. So that now you're in a community with all of us where we're mentoring and bringing them along.

Now if I could give you a little advice now you're a teacher. Who do you what grade do you teach? Uh, I teach fifth grade. grade. grade. Okay. Fifth grade. So, you know this as a teacher, what makes you effective is less of what you know and more of how you build your relationship with your students. Wouldn't you agree? Yeah. Yeah. No, definitely. Absolutely. That's like the key part. Yeah. It's the same when you train clients. It's exactly the same. It's how good of a relationship What kind of a relationship can you build with clients?

Do they trust you? Do they come to you when they mess up? That's real important. Are you able to influence them effectively? Um, and are you able to meet them where they're at? Because this is the big challenge this is the big challenge with new trainers. As a new trainer, you're you're going to want to give them all the answers. Like, I want to lose 30 pounds. Okay, do all this stuff. You got to meet them right where they're at and allow them to help guide the pace.

Now, you're going to push a little bit, but you you really help them. They they guide the pace because if you push too hard, you'll push them in the wrong direction. Just just out of curiosity, K where um uh where like right now will you get your leads to do that? That'll that'll be the most difficult part for like starting in like a home outside your family and all that. So I actually do have personal training experience. My cousin um owns his own like fitness. It's like a wellness and fitness um gym.

Okay. And I did train for his company years ago and with teaching full-time and then I got pregnant. So it just wasn't the right time for me. I loved it. I enjoyed it a lot and it was successful. Um, but now I feel like that my daughter is six years old. I have more time. We have our own house and it's just a little bit easier now. Not I'm not saying it's easy, but I just I feel like it's a better time for us. Um, I made an Instagram to start promoting locally and that seemed to help.

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

burnout. burnout. Yeah. I think uh one uh the way you're starting is the way we recommend is we tell like we talk a lot about getting the first 100 reps. Get a 100 people through you through training with you. I don't care if it's free. I don't care if it's family. So you're already on the right path of like just get bodies in front of you so you can get that great feedback while you're doing that. The course we get into also that like building a social platform and actually getting getting building community.

That's a lot of what we talk about. So that's that's that's that's going to be the direction that you're going to go and it it's a slow process. It takes time, you know, but you'll get good at it over over time. And then I don't know how uh how far out you are from like a city and and other business and so with that, but then starting to also we and we talk about this in the course, you know, collaborating with local, you know, nutrition shops and nail salons and hair salons and salons and salons and Okay.

Okay. Okay. Yeah. Doing things where again, same type of attitude. get in there for free, build relationships, offer like some of the service to be known and be helping those people and then leverage those relationships to potentially get leads for paying. for paying. for paying. We teach you all that in the course, but you know, I was going to go I was going to go exactly there, Adam, because uh one one mistake a lot of trainers make now is they think the primary primary way they're going to gain clients locally locally locally is through social media.

Yeah, it's hard to do that way. No, no, no. If if you go outside of your house into your community and you you know if I was with you within a week I would get you six clients just just from around where you're at. Very easy. Right. And I'm not like a huge social media person. I actually don't have it for myself. So I would rather go out and promote myself that way. I I am trying to be better with social media but I do struggle with it because I don't have it myself.

Um so that was another question is what is another and you answered it for me. Another way to kind of network. Yes. Yes. Yes. Here, I'll give you an Here, I'll give you an easy one, Karen. Go to some local businesses, uh, like small businesses, and train the owner for free. for free. for free. Oh, okay. Oh, okay. Oh, okay. Introduce yourself. Hey, I just opened a gym. It's in my basement. I, you know, I was a competitive gymnast for 12 years. I love working out.

I'm starting I'd like to train Let me just train you for free. free. free. Let me just I just I'm looking to train people and I'll I'll take you through some workouts. I specialize in this. Do you currently work out? And just start training these owners for free. They'll become referral factories for you. Yep. Okay. Yeah. No, that's that's great advice. Um, what I and this might be in the course as well, but what do you recommend as like a client load for right now while I am still teaching full-time full-time full-time while you're teaching full-time?

Really depends. Really depends. Really depends. Yeah, that depends on you. That really depends on you. You got kids, too. Yeah. Okay, that makes sense. I mean, find that limit. You know what I'm saying? Find keep going until you find that limit. You'll know better than anybody else like about where we're at. Yeah, that makes sense. Yeah, cuz I've seen it as low as 12 to as high as 35 depending on the the trainer and how crazy they are, how much they're balancing. balancing. balancing. So, just keep this in mind, Karen.

When you're training people, you're on. So, 20 sessions a week is not like 20 hours a week at another job. You're on in front of people. So, just keep that in mind when you're training. training. training. Yeah. Yeah. Yeah. Okay. Thank you. That's really helpful. So, for the course, um, obviously I've heard you guys talk about it, but how do you go about signing up for it? Is it obviously right on your website? Doug's sending it to you right now. Doug will send it to you.

We could also have somebody call you if you have questions and will give you a call. Yeah, we'll have Ann call you and then you can whatever questions you have, she'll share. she'll share. she'll share. She'll go over it with you. Mhm. Mhm. Mhm. Okay. Yeah. Because obviously my goal here is to transition into doing it full-time and hopefully leave my teaching job, but that's for years to come. Like I understand it's going to take a lot of work and networking. Um but that that's the ultimate goal.

And I have the whole summer to really promote that cuz I don't work in the summer. Oh, perfect. Oh, perfect. Oh, perfect. You're going to love Ann cuz Ann is the ex-teer. So that's what she what she did before she was trainer. So you'll you'll love talking to her. She'll be great for you. you. you. Yeah. Expect Yeah. Expect Yeah. Expect and that's like the part I love about it is writing up the workouts because obviously I have the experience of typing those things up and being organized.

Um it's just taking that next step. step. step. Oh yeah. Yeah. You're going to love it. She'll help you and we'll send over Yeah. Look in your email box when you get uh get off the phone here. Okay. Awesome. Thank you. I really appreciate it. I'm very motivated. All right. Awesome. Can't wait to see you in the course. Thank you. I appreciate it, guys. Nice seeing you again. Got it. Got it. Got it. That's exactly where I was going to go cuz she's like, I'm doing social media, but she's training people in person.

A lot of trainers like it's you'll get more clients faster if you don't go on social media and you go outside. Well, I think it's all local. I had a great talk with our trainers yesterday about that. And you know, getting five or 10 people in person listening to me for a half hour hour giving value is more valuable than me getting a thousand eyeballs on social media in front of me. And so even though both have their value and have their advantages, those people who I meet, it's so much easier for me to then go, "Oh, and by the way, I have this free Facebook group where people just like you, I'm helping them with diet recommendations and exercise and it's free.

So it's really easy to after you've met me for a half hour, hour talking to you, giving you value to convince you then to join my free community and you just keep repeating rants. Just keep doing that. You do do that 20 times and you gain five to 10 people each time and now you got yourself a little community and soon you'll have a little business out of that. that. that. 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 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? is 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