The Least Amount You Can Train and Still See Results | Mind Pump 2826

Key Takeaway

Most people drastically overestimate how much exercise they need. One full-body strength workout per week can deliver 60-70% of all possible muscle-building results. Pair this with 8,000 daily steps and protein-centric whole foods, and you have a sustainable formula that works better than aggressive programs that lead to burnout and inconsistency.

Episode Overview

Three experienced trainers discuss the minimum effective dose of exercise needed for visible results. They reveal that one to two full-body strength workouts per week can produce significant muscle gain and strength improvements, especially for beginners. The conversation emphasizes recovery, consistency over intensity, and addresses why most people overtrain. A real-world example demonstrates how a 47-year-old client transformed his physique and increased his deadlift from 135 to 405 pounds training just twice weekly.

Full Transcript

Transcript of The Least Amount You Can Train and Still See Results | Mind Pump 2826 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

You already know the benefits of working out. Build muscle, burn body fat, look better, feel better. What's the least amount you can do though to get results? Two days a week, one day a week? What if you did one exercise a day? Does it actually produce visible results? Well, you're going to hear three experienced trainers talk about this right now. What's the least amount you could do to elicit the most amount of change? The answer will surprise you. Yeah, this um this varies a lot. uh based off of your your prior lifting experience.

So, I think we could we could have this discussion based off of somebody who's never lifted. What's the least amount you have to do and and have like an honest like, okay, this is where I think the the least amount of volume of training and frequency to stimulate good change and growth. And then I think I think that becomes even less the the the longer you've been training and the more of a foundation that you have like you have muscle memory going. Yeah. Yeah. Yeah. Let's start with general cuz I hear where you're going.

Let's start with like the general person. Um what's interesting about this I could pull up studies. studies. studies. I could pull up studies that show that one isometric contra contraction once a week yields significant strength gain. That's hilarious. That's hilarious. That's hilarious. Over the course of like eight weeks. So, an isometric contraction isn't even a like you're not lifting anything. You're just squeezing squeezing for 30 seconds. You can do that in your chair right now. Yeah. And um so there's studies that show that. Um and so strength gain happens with almost anything if your baseline is nothing.

So if you're starting with nothing, almost anything will produce some changes in terms of strength. But like what what would you guys say would be like the minimum that would uh kind of produce visible change if someone were consistent with it, right? Like if someone were consistent with it and what form of exercise would you choose for this? I think I know what the answer is, but yeah, of course you know of course you know it's strength training one day a week of a full body routine uh will will show change in someone's physique.

physique. physique. Yeah. Yeah. Yeah. Two two two I think consistently. I mean, two two full body chains a week. Great results. Great results. Great results. Yeah. Could could uh build the physique that I would say 90% of the people are looking for. looking for. looking for. I trained I had a lot of clients uh probably I'd say 40% of my clients, so almost half of my clients towards the back half of my career only train with me once a week. Now, they were active throughout the week, so they would try doing things like walking or hiking or cycling.

So, um, they would they would still move, still move, still move, but they weren't doing structured workouts, workouts, workouts, but one day a week they would do a structured workout with me, and they all were all very pleased. In fact, uh, one of the reasons why they were so so pleased with the results is they were surprised. surprised. surprised. Mhm. Mhm. Mhm. They were surprised that they actually saw physical and visible changes, which just like you said, Adam, one full body uh, workout a week. And and now I want people to understand that uh you can progress and change the workout as you go along.

So this doesn't mean necessarily necessarily necessarily you're lifting the same weight, same intensity every every time you work out. You're going to get stronger if you do this and you are going to add weight to the bar and you are going to be able to do more reps. So the workout does progress, progress, progress, but you don't need to do more for a long time. And two days a week is plenty. We make the case all the time. That's the cool part about training too. It eb and flows.

And so it's like you can have a goal and you can seek out this specific goal. You can train for it, you know, and then you could actually shift your entire focus and work on something else uh to build up strength in different areas and avenues. And I think that like it's not a linear thing. Like people think about like creating this routine that's like going to be this long-term forever routine. You're going to interrupt that routine. Obviously, you want a baseline. Uh that's something consistent.

That's why the one to two time a week thing is so great because it's like this is something that's very attainable and consistency wise you're going to do the best with it and you can fluctuate from there. Yeah. I think another thing to understand with this is your body can only progress so fast. So there's a limit to how quickly your body can progress and doing more to try to push that h to make it happen faster actually starts to make it uh work slower. Well, there's a good argument that this is ideally where everybody should kind of start and build on.

Yes. Yes. Yes. But it doesn't happen that way, right? What happens is New Year's resolution, doctor tells you something, weddings coming around the corner, summer vacation, you know, there's some sort of external factor that creates this sense of urgency of urgency of urgency for you um or change, and you go from not doing it at all to doing what you think is the most you're capable of doing to move towards that goal. when in reality reality reality you would be more ideal to start with just this one day a week and build consistency and and scale and progress that workout for probably as long as you can until it's like okay like I'm loving this so much and this is now this is like brushing my teeth now I want to do another yeah I don't no longer never say whatever day it is if you find that Sundays are like your easier days to get to this to start this one day a week routine.

I now become the guy who lifts every single Sunday and I like it and I love it. It's a part of my routine. It's like, huh, I wonder if I became the guy who did Sunday and a one weekday like Wednesday or Thursday or whatever other day that you work and like and then you start to do that like that would be uh I think if people did that cuz here's what's nice about and it's not that you can't can't can't still do too much and overtrain uh in a in a single day.

uh you you can um with intensity and you could still have bad programming, right? But you're less likely to uh overtrain or uh you know do too much of a workout, I guess, in in a in a single workout. Especially if you keep it, you know, an hour, hour and a half at at most uh for that one workout, I think that you'd probably be all right. uh where I find most people when they get started because of the you know external motivation to do as much as they can they they typically do they do too much um and end up getting less results.

That's right. And they would get far more if they did a more appropriate dose uh and and that's not just because they're new and getting started. It's also in the context of what they're doing dietwise, stress, and the rest of their livant. their livant. their livant. Yeah. There's there's so many other variables where if and let's say that all stayed consistent, you know, the stress levels and and the you not being as perfect with the diet and you only introduce one day of strength training, the the likelihood that that's just going to overspill that stress bucket is less likely than the guy who decides I'm super motivated.

I'm going to go to the gym every day I can and and push as hard as I can in the context of not getting enough nutrition, not sleeping the best, not you know what I'm saying? I think there's a really a really interesting way I think this would be a good way to look at this is uh look at exercise as a way to um improve a physical ability and look at diet as a way to manipulate uh body fat percent right so if I so uh cardio is for endurance strength training for strength and muscle diet is to get leaner and then there's activity just daily activity daily activity is not for anything other than I it's just good for you to move so look at it that way.

And if I approach strength training with the goal of just getting stronger, once a week is plenty. Uh if I want more endurance, well then I can have some harder, you know, cardio workouts if I want endurance. But most people don't really care too much about lots of endurance. They just want to look better. So you can actually skip that. You could walk daily for the activity. And then diet, uh whole foodbased diet, uh tends to cause that body composition change. Uh I I mean there's a we have someone in this room where we could talk specifically about their personal journey with fine.

It was It was Doug when Doug hired me. Doug, how old were you when you first hired me? hired me? hired me? Probably about 47. So 47. So Doug, and correct me if I'm wrong, so I'm going to try and, you know, replay this. Doug came and hired me. He was referred to me by his chiropractor. He was not a beginner. He had experience with workouts and strength training and fitness. Lots of experience, right? I mean, you'd done a lot up until then. Since I was 16 years old.

Okay. Yeah. So Doug had done all this stuff and he'd gone through cycles of getting leaner, gaining a little bit of body fat, never really dropping off, but always doing something, whether it was running or lots of bodybuilding or playing lots of tennis. Correct. Yeah, correct. That's all correct. Yeah, roller skating. roller skating. roller skating. Lots of roller skating. No roller skating. Those little shorts. So Doug comes in and and hires me based off of uh the recommendation of a chiropractor uh with the expectation that I would have him work out with me four or five days a week.

So this was actually Doug was ready to give me money for four five days a week and I had I actually convinced Doug two days a week. We're just going to lift weights two days a week. Now on top of that you were also moving daily. I think you were playing tennis at the time. Yeah. So, it's tennis, running like you said, uh sometimes lifting weights. Yeah. But mostly it was just me and you lifting weights. lifting weights. lifting weights. Oh, so at that time, yeah, I think I'd cut my tennis down quite a bit.

Yeah. Yeah. Yeah. At that time. Yeah. So, we were just lifting twice a week. Um and so here's Doug, 47 years old. old. old. Mhm. Mhm. Mhm. Uh when we first started, his deadlift started at like 135. Um he actually came to me with back problems. Um and through two days a week of strength training, got his deadlift up to 405 pounds. uh and radically transformed his body two days a week. In fact, this is what con this is what one of the reasons why he was encouraged to come and approach me about starting a business uh around this.

That was two days a week. If you actually look at the data on how much you can accomplish with strength training, one day a week will get you about 60% 60 to 70% of all the results you could ever expect from strength training. Okay? Two days a week you're getting like 75%. 3 days a week, 85%. Now, if you want to go and be a bodybuilder, at some point you're looking at four, five days a week. Later on, when your body can tolerate it. So, consider this.

Think of your total potential and capacity for muscle. Whatever your body's total capacity is now, would you be happy with 70% of that? I think most people would be very happy with that because they're at like 20% of their capacity. And the kicker is this. uh to get that 70% capacity. If I added more days, often times I'm not making it happen any faster. It's just the limit of where I would end up after years of training. Just to encourage people, very little is required for people to get when it comes to strength training in particular great results.

Now, even though I I know there was many variables at play in in like Doug's situation, if you had to pen it to one main thing, uh why two days a week served him so much better than four or five days a week training, what would you say? you say? you say? He always overtrained. Always overtrained. It was uh intensity, lots of work. One thing Doug didn't lack is was motivation and discipline. He was very disciplined, very motivated. If I told him to work out twice a day, I think he would have.

Uh but he always overtrained. So this was I think the first time you'd experienced appropriate Yeah. of course I got my education from Muscle and Fitness magazine, you know, from Ronnie Coleman and all those guys, right? And right? And right? And so I thought I had to take every set and every rep to the limit to failure. And uh the more the better, you know, I didn't realize the concept of having to recover, you know, as a key critical component of building muscle. Yeah. Did Did you struggle with uh hitting protein consistently, too, or you So, that's something I really never even paid attention to.

No, that was later, dude. Yeah. I mean, I did I bought protein powders. powders. powders. Sure. That's what everybody does, right? They buy the shakes, but I never really focused on having my diet be proteinentric. Yeah. Yeah. Yeah. And but and just so people understand when you're working, which by the way is a is a which by the way is a is a recipe for the trap that you're alluding to right now, right? So overtrain cuz there's there's there's lots of exercise, not enough protein. Cuz there's there's there's there's a a bodybuilding myth that, you know, there's no such thing as overtraining, just undereating.

just undereating. just undereating. That's crazy. That's crazy. That's crazy. Now, with like many other bodybuilding myths, there's there is some uh there is some truth to it. meaning that in in Doug's situation, uh maybe he could have handled three days a week if he was really good about hitting his protein consistently or whatever like that, but typically what we see is people are not only overtraining, but they're also under consuming protein. And in that context, it's like a recipe for totally totally totally hard plateau, not building any muscle or strength, not recovering.

And so, yes, swinging him back the other direction and all of a sudden, boom, you see this huge Well, here's here's the thing, too. like uh if you're trying this out, I think uh looking at the mirror and trying to see visible changes is not really a great way to gauge your results, especially in the beginning. Because if you're listening right now and you haven't worked out in a while or you haven't been consistent in a while, you're like, "Okay, I'm going to try this. I'm going to try one full body workout a week or two full body workouts a week.

How do I know it's working?" You're getting stronger. And this is exactly what happened to Doug. Before his body visibly changed, it was weeks of just adding weight to the bar. He was just getting stronger and stronger and then boom, he noticed more muscle and this process continued for a couple years. So, if you're trying this out and you're like, "Let's see if this works. I'm just going to test it out." Here's what you'll notice. The next week, you'll do the workout, do the same exercises, and you'll add track your weight, 5 lbs of the bar, two reps.

Guess what? It's working. You don't need to force it to happen. And in fact, forcing it or rushing it often makes it pause uh and stop because now you're compromising Yeah. Yeah. Yeah. the uh the adaptation. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com? mypumpstore.com? mypumpstore.com? I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. These are also the final hours for the spring bundle of workout programs.

MAP Symmetry, MAPS Prime, and the Advanced Training Techniques Guide. All of that together over 50% off. Head over to mapsmarch.com. mapsmarch.com. mapsmarch.com. Back to the show. Yeah, I think it, you know, if people would just take the time to experiment with that and find um, you know, what their recovery rate consisted of, like if they actually put more emphasis on getting your your protein, getting good sleep, um, lowering their stress levels in their lifestyle, like in general, even just that alone, and then you just stress just enough through exercise, um, what that would unlock for them in terms of like potential results and progress.

Um it it's just not it's not stressed enough. That's why we're always bringing it up because it's just not in the common zeitgeist with everybody. It's just like it been marketed that we have to just in order to get the physique we want, we have to punish and and intensify and go through this like battle to get there. I just had this uh by the way, there's another way to do this. You could do one workout a week or you could do one lift a day, five days a week.

So there's two approaches to this. So, one workout a week, five lifts in the workout would take you about an hour. Or you could just do one lift a day. So, whichever one works better for you. Um, I'm actually finding a lot of people do better with the one lift a day, especially if they have a home totally a home gym. I was just having this conversation with my friend Justin. He's a an ER doctor. Uh, and he's he's got that lifestyle, right? So, you know, ER doctors, they tend to like intensity and he's got that um he's got that mentality around a lot of things.

And so, I took him through a workout. I trained him and he was just shocked. He's like, "You know, I always thought I had to like barely move the next day and beat myself up." I'm like, "No, dude. That's why it's so that's why you feel so burnt. That's why it's hard for you to be consistent. That's why it's hard for you to see progress." And so I trained him appropriately and he's like, "I feel good." Like that's how you're supposed to feel. And that's that was our first workout.

Now you just wait cuz you know it's going to happen. I'm going to train him again this coming week and we're going to do the same exercises and he's going to see us add weight to the bar and it's going to blow his mind. Stronger and more energized. That's right. And he's going to be like, I can't what? How am I progressing? Because the the exercise sends the signal. It's not the thing that gets you're not building the muscle during the workout. You're just sending the signal.

But if you overdo it, uh which is easy to do. Um then there is no uh adaptation process that's uh that's happening. And you can go really far uh with this approach. Plus, let's let's look at the other half of this, which is the real challenge is consistency anyway. So, um you know, if you've already probably experienced this where you've just started, you're really motivated, do a bunch, then stop, and just this on off of thing. The person who does something consistently and never stops is always going to do better.

better. better. Oh, yeah. Oh, yeah. Oh, yeah. So, that's the other part of this, too, is even if it's hard for you to believe what we're saying, you've already tried the other way. and you know you failed because you stopped. So why don't you just do it this way anyway because you're going to be more consistent. Well, yeah. It'd be interesting to see like a long long studies that were pulled out a year or two uh the total volume over a year or two cuz I wouldn't be surprised if the they're going 3 months then going off for six months.

Stretch it out. That's what I'm saying. Like you might you might go real hard, but then the the person who ends up just doing the super low volume one day a week or the two two day a week, right? Like at the end of if we actually zoomed out over two years and you factor in how much more consistent that person is to just committing to one or two days over two years it'd be interesting to see how different the volume actually is. You know it wouldn't probably you know there's a reason why I think we saw such a huge response um to maps 15.

I don't think don't think don't think we'd seen anything like that since probably probably probably maps anabolic maps aesthetic time. I mean, we we had a big push. mean, we we had a big push. There's a lot of people that were interested in MAPS aesthetic, but MAP's anabolic as far as like the the results and it blows people's mind because we we really convinced a lot of body part split people to try full body routines out and I think it blew a lot of people's minds and it's always been the flagship product flagship product flagship product and what we've written 25 or so programs.

programs. programs. Yeah. since then and uh nothing I think has got as many people or as much feedback as map 15 has and I think that has a lot to do and I wonder sometimes too like too like too like is that is it was that was that general like a general rule forever or is it more because of kind of where we're at today like I brought this up in the a podcast recently where we have this like low-level stress all day long. Um, more so it feels like than we did just like t like we had more acute stress back in the days, right?

I brought up like the, you know, world war stuff and like crazy, crazy, crazy, you know, run for your life type of stress, stress, stress, but very slow paced kind of life. If it w if it wasn't something like that, I think part of it is in the direction you're going, part of it is um people are uh just physically less resilient today because they're just we're just not active. not active. not active. Yeah. You go back 60 years inundated 70 years, you know, since you were 12, you were physically uh laborious.

Like things were physical. I don't care if you were a stay-at-home wife or or or a guy going out to work. Like you had to wash clothes by hand. You're doing things by you're moving all the time. So now you take the average, you know, 35year-old, 40-year-old like, I want to start working out. Well, what does your day normally look like? Well, I wake up. Yeah. Yeah. Yeah. I get in the car. I drive to work. I sit at my desk all day. I come home, sit down, eat, and I watch TV and I go to bed.

So, you're going to go from that to three days a week, four days a week working. Not only that, but I think is more like sleep and gut problems. That's another one. Well, and that's all going back to where I'm going, which is like the stress, the low level stress stuff. I think that you have uh with phones and the pandemic and all ruining circadian rhythms, the politics and the divide and like I mean and I know we've always had that but it's never been front and center all day long for everybody.

We've become addicted to these phones and so we have this front row seat to all this stress and drama all day while also being and less connected in real ways to each other other other and less and we're and we're sedentary. So we're less physically capable. We're we're mentally and internally stressing ourselves out. That has got to be a recipe for not being able to handle a physical stimulus at the same intensity and level as we could. Well, think about it. Think about it this way.

Uh when we're in here, when we come to work here and we're in this sound, you know, proof, you know, box with electric lights or whatever and we're here from, let's say, 9:30 to 5. Sometimes we don't walk out. Sometimes we eat here, we go all day long. Yeah. Yeah. Yeah. I leave tired. Yeah. Me, too. I leave tired. And then you're not physically. There's no way you're the signal is to sit and you know that that's what you're telling your body is to kind of like really keep your energy levels down.

Dude, not only do I leave tired, then I can't sleep. can't sleep. can't sleep. Then I can't sleep. So imagine if you did that every day. Uh how you would feel. feel. feel. But you know, by the way, if you want like a good recipe for a consistent routine that will give you great results for a while, we don't even have to talk about diet because of course diet's important. We're just talking about the workout part. lift weights one or two days a week full body and walk 8,000 steps a day.

Done. You're done. You're done. You're done. Yeah. Yeah. Yeah. Everybody listening right now. Uh unless you're already fit and fanat you're fanatical fanatical fanatical antidote really. antidote really. antidote really. If if everybody in society just did that one basic full body workout a week or two, but even if we just did one and just made sure they walked 8,000 steps a day, everybody would see significant consistent progress for a while. Especially if you pay paired that with the only tip regarding nutrition is eat protein centric meals first, right?

Eat protein, whole food, whole foods, protein first and like don't over complicate it. Don't count macros. Don't count calories. Just do that. that. that. That's it. That's it. That's it. And yeah, you get a real I was just having this conversation with my cousin because he's uh he's been working out working out working out more consistently and we're talking. He's like, "Dude, it's crazy." He's like, it's so He's like, I I'm trying to get my body fat down to 15%. I think he's at like 17 and a half or 18%.

But he's, you know, he's he's he does jiu-jitsu plus he lifts. And he's like, should what should I do? I said, well, you have two options. I said, one, you could track your calories and cut. I said, you'll notice a drop in performance for jiu-jitsu because your calories will be at a deficit. Um, you'll be hungry. I said, anytime you're you're if you're dropping a half percent to a percent a week, you're going to feel hungry. I said, or I said, you could do this. Eat your body weight and protein.

Eat only whole foods. And what will happen over time is you'll get body composition change. When your body wants to build, you'll eat a little more. When your body's ready to burn body fat, you'll eat a little less. No, you don't need to track anything. I said it'll take you longer to get to 15%. But you're not going to notice performance drops in jiu-jitsu. You're not going to feel like you're dieting. And we had this whole conversation about it. And he's like, it totally, you know, totally clicked, totally clicked, totally clicked, you know.

Do you think though, because this is like we do give this advice a lot. Um, and this is thinking out loud right now because I brought up to you guys um, one of the last podcasts we recorded the kind of the epiphany I had with my family member that's taken a GLP1 and just I was so surprised on like how how disconnected they were to like the response that they were getting from food. Mhm. food. Mhm. food. Mhm. And so because of that, do you think that that that people's relationship with food is so effed up?

effed up? effed up? Y Y Y that that's even though it's a simple piece of advice, still hard, still hard, still hard, it's still so it is so difficult, so difficult, so difficult, bro. The the average American's calories, 70% of their calories uh come from processed foods. Yeah. Yeah. Yeah. So you tell someone to only eat whole foods, radical change. A huge A huge A huge radical change. But but by the way, that's one of the only changes you need to make. That's why I I think even I know I know that is better advice, right?

Because it's truly like the recipe for getting healthy pretty fast. fast. fast. The easier step is just the protein thing. It's like you're probably going to go out and Door Dash. So just eat your body weight and protein. protein. protein. So at least eat your body weight and protein and eat the the protein first. um is probably the easier first step. And then along the way, do your best to move in the direction of it being whole foods. Right. Sure. So, and and that's kind of how I I've always I when I when I get tighten up my nutrition, that's kind of the order I I always go, okay, I know I'm always undereating protein.

Go after that first. I'm still door dashing some of my meals or I'm still getting some stuff that's processed. But let's and and in my head, I'm scoring my I even if I hit a perfect day of protein, that's not a a perfect score for me. It's not a perfect score until I get whole foods. Everything come all the protein comes from natural sources. Uh that's a 10 out of 10 day. And so I'm always striving to get that that way. Uh, but I'm always focusing on hitting the protein and then trying to get better about that.

I bet you would, you know what would be helpful is if we like really advocated maybe we should do this really push a like national uh, you know, meal prep day. day. day. Like, hey everybody, Sundays everybody go meal prep and and grill your food. That would make a big difference. Um, by the way, did you guys see the offer that Butcher Box is doing right now? You can you can get ground beef included in your in your thing for life. For a lifetime. Yeah. Yeah.

If you sign up, you know, you pick your cuts or whatever, I'll send you your meats. They'll throw in ground beef for free. Throw it in. Yeah. For what? what? what? Yeah. The other option offer. The other option is uh chicken breast for a year. Uh they'll get sirloin, I believe, was the other one. I mean, you you funny you bring that up. You I know you don't you're never on uh Instagram anymore. That's uh what I post a lot on Sunday. Sundays is meal prep day.

So I I share what I meal prep. meal prep. meal prep. I grow like three I do like three. You can pretty much make anything. yesterday. Yesterday, like my go-to thing, one of my go-to things, I grill a lot. Yesterday, I didn't grill. Um, is in the big iron skillet I have, I can fit three and a half to four lbs of ground beef in there, dude. Then I Montreal season. Yeah. Yeah. Yeah. And for for your size guy, for a guy like you, that's four days of food.

I sauté uh I do a whole onion. I chop up a whole onion, sauté that in olive oil, slow simmer. So, it takes 30 45 minutes to do that. Why? And then at the same time, I do two big old baskets of mushrooms in ghee and uh garlic salt. Man, you're going overboard. That's good, good, good, bro. But it's delicious. It's easy, though, cuz these are these are slow simmering. simmering. simmering. Yeah. So, you just put them on. So, I just put them on and then you cook a big thing and and then and I got the croc and I got the big thing of rice with six cups of rice in there and I'm doing the meat and by and it's all done at once.

It takes the same amount of time to do all of those. So, it's easy to manage all of them. And then I literally take the scooper and scoop the cup of rice out. I do two of the the ground beef and I mix it mix in the onions and the mushrooms. And then the like I bring up the breakfast time. It's like, man, you crack two or three eggs over the top of one of those breakfast. breakfast. breakfast. So good. So good for breakfast. It was so funny.

So I was like I brought my son and his friends, they're all teenagers, uh, teenage boys up, you know, with me. Endless appetite, Endless appetite, Endless appetite, dude. And and so I was there without Courtney and normally Courtney is like the big cook and she pretty much handles a lot of pretty much every day handles all the cooking. And so I'm like making them breakfast. And we literally take one of those like 18 or I don't even know the biggest one of like uh eggs and and we I literally used all of it.

All the bacon. I had like four four bags of bacon. Cooked all of that. This just one breakfast. I was like I'm out. I had to go restock. I I cooked up 20 burgers at the same time and I'm like, "Oh my god, grease fire." Like I had to like shift them around. I'm like constantly moving them cuz like you know you let them they start dripping and I'm just like, "Oh my god." I was I just felt like I I was in a factory or something.

something. something. Dude, that's hilarious. It's crazy how much you can eat. Dude, I forgot. I remember when I was that age. I was like uh like 15. Your boy's 16, right? He's 16. 16. 16. 16. Yeah, he just turned 16. I think I was 15. Right around that age. And uh my dad in the summer would take us uh would take me to work with him and every once in a while as a treat he would take us to you know Burger King or something like that.

Bro, I would order two giant meals as a 15-year-old boy and just and eat it all. I don't even know how I did that without like puking. like puking. like puking. Well, and that's the thing is they'll their tendency will then go to the junk food and the fast food and this that I'm trying to and I'm like, "Oh my god, this requires a lot of grocery shopping." Like this is so much, dude. Like this is baffling. baffling. baffling. Yeah. I got to tell you guys this uh this weekend.

So funny. There's uh do you guys know that bowling alley uh over there by the by the mall by Oakidge? by Oakidge? by Oakidge? Yeah. Yeah. Yeah. So they have an arcade in there. And so my son uh if he if he gets so many days in a row of doing his this is my 5-year-old of his evening routine by himself, you know, brush your teeth, put on your pajamas, put your clothes away, do the whole thing, and morning routine, then he gets a star. and if you get so many stars then then I'll do something with them, right?

So this prize was I'm going to take you bowling cuz that's what you want to do. So we go bowling and then they have an arcade there and so we're playing the arcade and they have this Ninja Turtles game and uh one of my favorite things to do with my son because we never play video games unless we're at an arcade is I'll regardless of how much it costs I'll buy a card with 50 bucks on it and we'll play a game till we win because he gets so pumped to win this game.

So we played Ninja Turtles, beat the whole game. He was super psyched. super psyched. super psyched. Then we had a little bit of money left and he he's like, "Oh, let me see if I can win uh a prize for uh Dalia, his baby sister, my my three-year-old." And like second time in, he wins this. It was super easy. Picks up the stuff, he wins it. It's like this great thing. Brings it home. She's like, "If you give my three-year-old a stuffy, it's like you just I don't know.

It's like she won the lottery." It's like so excited. Even though she's not into it two days later, whatever. I don't know what it is about stuffy. She's like, "My big brother." She's hugging him and I'm so excited. So, she remembered that, right? So, a week later, uh my my son earned it again. So, I said, "All right, uh what do you want to do?" He's like, "Let's just go play at the arcade." So, we're leaving and my daughter's like, "Oh, can you get me a stuffy again?" Now, I wasn't thinking right cuz I my wife was making like a face, but I wasn't paying attention.

So, I'm like, "Oh, yeah. We'll bring you a stuffy." And my wife's like, "What if you don't win?" I'm like, "No, it was super easy, dude." Like, it was an easy game. Like, I know we'll win again. again. again. Don't put that doubt in my mind, bro. We get there. We've been We win the video games. So, we beat Ninja Turtles. I'm like, "Okay, we got 10 bucks left on the card. This is like three tries. We'll win this thing." Couldn't win the stuffy. So, I'm like, "Oh, no.

My dog." Oh, no. So, I put $40 on the card, bro. bro. bro. You You're like a $100 in for like a $2 stuff, stuff, stuff, bro. I put $40 on because I'm like, I'll win it and then we'll have money left over when we come back. Didn't win it. So, I'm like, am I going to have to go to the store? I'm like, I don't want to drive somewhere else. So, out of laziness, I'm like, I'll put another 15 bucks. So, I like like 55 bucks in for this piece of crapens.

Did not win, dude. We had to drive to the I had to drive to the to another store cuz like if I go home without a stuffy, she's going to flip out, dude. Oh my god. So, we went all the way to Target, bought her a stuffy, and came home. So, her $8 stuffy cost like 65 bucks. I had I had I had a I was so I was going to shake the machine, dude. I was like, "What's happening?" happening?" happening?" Is it Which machine is the claw?

It's the claw one. Did you not see that? Like somebody posted the hack to that. There's a hack. Yeah, there's a hack. Is it real? You did it multiple times and then it like it hovered. I don't remember. You have to watch the video. It's like the Konami code. There's like there's a certain sequence you and then it has to be just like hovering at like a certain angle over it and then it comes down and and grabs and pulls and it's like it's like it's like cuz you know that those those claw machines are like slot machines.

They they will dict. It's not your skill. No, it'll dictate. Yes. One of those it'll grab hard. So, every so often it'll do it right. That's not what it is. Oh, man. Oh, man. Oh, man. Yes, it is. Google that, Doug. Yeah, I can believe it. I believe it though. I mean, you see how they rig all the cuz I I know we've I've we've won, but I've also experienced what you just said where where where Max and I first try I I pulled it and then it was like I think it's like a slot machine.

And so I that's why I spend so much money. I'm like, well, I've lost so many times. The time to win is coming up. No, dude. Every time I lost. Oh, you got you got so I you know talk about like gambling for something that's so overpaying to get. Yes. Claw machines are designed to be in a shot up. Told you. Yeah. So it's like you can go in and program all the carnival games are it's like a slot machine. It's programmed to win ex like after so many losses.

losses. losses. That's like the optical illusion with the ring on top of the um those bottles. Yeah. like it it barely fits and it looks like, oh, this is going to be easy, you know. But but but the Rick this is different because the claw machine is always going to close but be loose. So it looks like you barely miss it. But every once in a while, depending on how you one of them it grabs. I have one and then we I have one and then we try and run it back and then it's like Yeah.

Yeah. Yeah. Wow. Makes so much sense. Yeah. And I thought I was like spray like oil stuff on those like dishes to make things slip off of them. And dude, it's like it's Yeah. It's a game. I did. I did not. I mean, if it makes so much sense that it is, but it's like Yeah, cuz you think it's your technique. It's not your technique. It's the machine. Oh, this is the one. And then it goes and it grabs it tight and it So, the key is to follow the kid who just dropped his $40 in there.

Come behind me. behind me. behind me. Depends how loose the machine is. It's like slot machine. Yeah. Yeah. I know. That's so crazy. And that one was It was They must have set that thing to nothing. Did you guys I had a Did you guys I had a similar uh like What am I doing? Right. So, uh, did you did I show you guys all the the baseball card box or the uh basketball card boxes that I bought? You uh are you getting in on the unboxing stuff?

unboxing stuff? unboxing stuff? So, yeah. So, my buddies are like hardcore into it, right? And so, over the last like uh we're losing Adam. So, listen. So, listen. Adam's going to close us. Well, it's No, I'm not I'm not I am not going to close you guys on this. I'm not I'm going to tell you how stupid I am when I think about it. Right. So, you I mean, you know, I collect cards, right? So, I collect cards and jerseys and I have stuff like that.

Typically what I do is I I just go buy frame them. Yeah, I frame them. You put them as a nice display and I buy them. I buy them or I go get the card. I pay the the retail price that where it's currently at in value. And And And yeah, they look good. So that's the thing, right? So now my buddies are like hardcore into the ripping. So what what I did because they're into it, this is me. I'm such a sucker for my friends, right?

Cuz like this they're we were into golf. I golf, whatever whatever it is that they're into, I'm like I'm down to, you know, to hang out. And I justify it as the all of us hanging together. So over the LA, we hadn't seen each other since um just before Christmas. So it's been since November. In fact, we exchanged our Christmas presents finally last last weekend. And weekend. And weekend. And is this because they can't do your your hobbies because they're so expensive? You guys want to go driving?

Yeah. Yeah. Yeah. Well, I don't really exactly gone down Ferrari gloves. So I'm like, "All right, so I'm the guy who has to do that, right?" So I'm like, "That's fine. That's fair." Right. So, and they get excited cuz I roll I roll up with like 30 40 of those boxes, right? So, I they I have been buying them since last year and these what's cool about these and I what I should have done is this. So, cards are gotten to the point where uh the the branded card they make a run and then they shut them down, them down, them down, right?

right? right? So, uh all last year up until probably January, February this year, I was every time I'd go to Target, I'd see one, I'd buy a box, right? And they're not cheap anymore. They're like crazy how expensive they are. They're like 150 to 170 bucks for a box of, you know, really. Oh, bro. It's crazy. crazy. crazy. What are you doing? So, so, so I, so I got your Door Dash bill. Hey, so listen. So, listen. So, we're we're about to go and and they're excited.

I'm coming. I'm coming to town and I'm bringing these boxes for all of us to rip rip open and stuff like that. And I get online because I've saved them. I can turn around and flip all of them for double what I paid for them. So long as they're not open. Yeah. So long as they're not open. Right away I could double up my money just holding just holding just holding just because I held them because I held them and I didn't open them. And there's and so people crazy about that market.

Crazy, right? So there's a part of me is just like, well [ __ ] I'd love to just But I know it's it's about the experience opening up with my buddies. And so just buying stuff. Oh, you you guys all you guys are going to freak out when I show you how many I mean it took us, you know, we have uh there was five of us friends and I'm giving out all my card packages to open. And it took us an hour and a half, two hours to get through them, to just open them, right?

and go through and uh you know I got a lot of uh cards that are worth 50 bucks, 100 bucks here and there and stuff like that. I I you and you're you're on the hunt for like one of the autographed or like rare numbered cards and I get one of them, right? It's literally like the second to last package and it's this card right now is is retailing at like $2,000. Yeah, it's a $2,000 card, right, that I pull and that almost covers the expense of all all the [ __ ] and you of and all the cards we ripped this card has a scrape ACROSS THE TOP LEFTAND CORNER LEFTAND CORNER LEFTAND CORNER which is so cra and my buddies are like dude it's so rigged that they do this on to keep the the limited perfect cards down.

It's like you got the card. So they intentionally do that. That's what they believe cuz you opened a brand new package. Yes. Brand new and not a sing I mean we're talking about I went through thousands of cards. It was the only card. card. card. Every one of those cards in that package you opened weren't scratched. Just that one. one. one. Not Oh, not just that one. Every card that we opened thousand cards we probably went through. All of them. Just that one card. That also was the most expensive most expensive card.

Suspect. Suspect. Suspect. Yes. And so right away that it's still it'll still be worth probably a couple hundred bucks even at even like that. But it's it takes it away from being one of the perfect 10 cards. Oh, that's so slim. And then when you do the math on like how much I spent to do all that stuff. I would have been better out I would have saved money going and just buying that card perfectly graded and everything sold your boxes. your boxes. your boxes. Yeah.

Yeah. Yeah. On to it and then but I mean you miss out on the experience and and the rush. Do they know how much you love them dude? Your friends know. They should. I hope they do. I hope they do cuz yeah like the business mind of me goes goes goes well that was actually a smart play just buying those early hanging on to them till after the se towards the end of the season and then I could have turned around and flipped and doubled my money right away.

right away. right away. Freaking Logan Paul's still going hard with those Pokemon cards dude. Holy crap are those things worth a lot. I'm like he made he made millions off of that card. Millions like 10 something million like broke the record. Yeah, I think he bought it for like 2 million sold for like 10 something like that. Silly, dude. That's so wild to me. So weird. I couldn't do that even if even if you told me like this is a great It's like I just can't do it.

And it's weird cuz it's like he's worth all this money. He's he's you know obviously he's doing the whole like WWE thing and all that but then that's like a he's always advertising Pokemon cards. Like he's so into that. It's like how do you get that? I wonder if him because of the publicity around it and it's him actually also drives. Oh, absolutely. Of course, he's a big uh kind of interested you can use your own celebrity. I created that market, I'm sure. Well, they're trying, you know what they're trying to convince me to do is the two of them is they they want me to back it and drive to one of these.

So, so listen all the math on this. It's crazy how this works. Okay, so this is how I learned I was going to say listen to how this works. Okay. So, they have these these they have these live guys on like the you know the live you know and if you guys have paying attention to Gary Vee he's been telling every like live shopping is back like QVC now is like humongous whatnot and and the sports card market is like one of the hottest things. And so what a guy does is exactly what I did is you buy all these boxes and then what you do is you go in these live chats where 30 40 50 100 people are in.

If you're really famous, there's thousands of people in there. But if even if you're small time, 30, 50 people are in there. And then what you do, every person that wants to be a part of the auction and that wants in to watch me open the cards, watch me open, you you Annie up 20 bucks or 25 bucks and 25 bucks you randomly spend a thing and then you get a team out of the so there's 30 teams you get one of the teams and that's my team.

So I pay basically I pay 20 bucks and any card that I open up that's that team you get that I ship it to you. You get it. So it's like gambling where it's like interesting. interesting. interesting. And so and so and if it's one of the teams where there's hot players on that team that are worth their cards are worth more, the auction will go up. And so it's like and you and you launch. So now now here do the math real quick. Okay. So a box costs about 150 170 bucks for this.

You get 30 people in there. Each person pays $20 just to get a team. Not only that, but even if because there's the chance that all these cars get distributed and your team never even comes up, you have everybody that Annie's in is a $4.95 shipping fee that you have to pay because that guy's going to ship you all those things and you you lose that no matter what whether you get a thing or not. So everybody gets not nailed for $5 guaranteed. So they have five times 30 that's 150.

Your cost for the box is already done. It's done. And then everybody pays $20 for a team. You're you're positive. Yeah. So, they're they're let me guess. They're telling you, "Hey, Adam, you have an audience. Why don't you do this? You should probably get this many people on there." Yeah. Yeah. Yeah. I I listen. I told them, "I'll finance it and I'll drive traffic to it if you guys do it. I'm not going to sit on there for a long. I'm going to watch you open." No, I'm not.

That' be the nerdiest thing I've ever heard. I'm a huge nerd. I'm going to do a a total Star Wars version of that. Justin will give you a wedgie, dude, if you do. you do. you do. It's but it's swirly that that then it got me going cuz I'm like okay well that what I would do cuz they're into it. It's like cuz that's part of it too. You have to really I I don't there's lingo. You got to know Yeah. I don't know the lingo.

I don't know the like all the different I have to ask them like if I get a car I'm like is this a good one? Like cuz it's not just a player. There's like certain ones that are rare and primo. primo. primo. Yeah. Yeah. And so, you know, they like if it's a hollow, a cracked ice, like there's all these bro, there's all these crazy crazy names for all that. And so, it's a trip. It's like a whole whole different world that I've been introduced to because they're so into it.

I'm like, "Hey, I'll I'll finance it and you guys do it." And I'll tell people, "Hey, my buddies are doing this to get, you know, the room full of 50 people." So, I'm pretty sure I know I do because anytime I show cards, I get DMs. So, there's obviously enough mind public listeners that also collect cards. I'm sure there's a ton of people. Oh, yeah. And so, I'm like, I could fill a room up with 30 to 50 people that uh I But But But how are the are their wives all happy about this?

about this? about this? Our w our wives my wife is like cracking up. She's like, you guys are like, you guys are hilarious. And I My buddy's wife wife wife I bet their wives are super reverse turned on. turned on. turned on. Well, no. My buddy's my buddy's wife does not like it because it's it's an addiction for him. Like for me, it's like my wife's never even seen me do this. I have the discipline to buy those boxes and forget about them forever. It's more about when we get together and open it and like and I I get it.

There's a rush. I mean, I'm I'm I'm like, "Come on. Come on." Come on." Come on." Yeah. So, and you're and you're sliding through them and you you know and like I said, they all they look different. You can tell when like one gloves you get fingerprints on them. No, but there's there's a there's a there's like Okay. Like there's lingo. There's a way to open them. There's a way to look at them. You know what I'm saying? And so if there's like a if there's a new guy in the GROUP THAT'S WHOA WHOA WHOA.

WHAT ARE YOU DOING? THAT'S NOT HOW YOU SLIDE. Just going to rip all the clothes off. Yeah. Yeah. Yeah. Yeah. Exactly. There's like there's a way you do it. So there's like the anticipation and it's all this culture that's been created from this online phenomenon of shopping on whatnot and and these break what they call breakers that break these. Wow. It's I I found out there's there's people that are paying for these silver cases of cards that are guaranteed to have high-end cars in it. $11,000.

Wow. What? Wow. What? Wow. What? Yeah. 11 for for 13. We're so close to a society collapse. I feel feel feel stuff like this. What are we worrying about, about, about, dude? I I watched surprisingly I I watched a movie this weekend uh that was so good. Like it's How often do you guys watch a movie that's actually good? Rare. Rare. Rare. Oh yeah, it's rare. So I didn't even hear about this movie. Last Dune was like what I got excited about. about. about. Yes. So my wife and I like had nothing to do and I'm like, "You want to go to the movies?" She's like, "Yeah, is there anything good playing?" So I'm going through looking and nothing looks interesting, but there's a sci-fi movie, which I love sci-fi no matter what.

Even bad sci-fi I enjoy. I'm with you there. So I'm like, "Oh, maybe I'll convince her to watch this. It's called Hail Mary and it's a It is a sci-fi movie." And I'm like, "Ah." And as I show her and then I look at the Rotten Tomatoes, it's like 94%. like 94%. like 94%. So I'm like, "Whoa, that's a really good That's for a sci-fi. It's real high. Really good rating. It is." It is." It is." So she uh she gave in. She's like, "What? Fine.

You want to watch it? I'll watch it with you." Bro, that is a it is a great movie. Now, it's not It's definitely sci-fi, but it's a it's endearing. It's actually endearing, touching. touching. touching. Well, what's the premise? Is this AI driven or what's the No, this guy I don't want to ruin it for you, but and you can look up look up the ratings on it, Doug, right now cuz it's like it it it broke records. What? What? What? It it made the most money in a release of any nonsequel movie.

So, look at Rotten Tomatoes or what is that? Yeah, it's Rotten Tomatoes. 95 96%, bro. Project Hail Mary. It's so good. It was great. It gets you like I don't have Ryan Gosling. Is that who that is? that is? that is? Ryan Gosling. Yeah, it is. Yeah. Wow. So, he So, basically, I don't want to give it away, but there's this this phenomena that's happening in space that uh scientists identified as uh it's it's that's that's slowly dimming the sun. And so, they have to figure out how to solve this problem because if they don't in 30 years like Earth is going to go extinct basically.

He's a a science teacher, but he's also this kind of expert on uh biology. And he wrote this paper that piqu the interest of like the, you know, like the world leaders. So they they I don't want to give it away, but he ends up going on this trip, this basically suicide mission cuz like you're not going to be able to come back. back. back. Armageddon contact, Armageddon contact, Armageddon contact, but it's really endearing. He he he ends up meeting this like alien uh you know, probe and then the alien itself is also trying to figure it out.

out. So, they end up working together, but it's like it's really good. It was a really, really good movie. Wow. Yeah. Interesting. Check it out. I find it interesting when I look up this movie in Rotten Tomatoes. There's another movie on the side. It says what to watch and now playing Rad. 42%. 42%. 42%. Rad is out. Yeah, Rad. Yeah, Rad. Yeah, Rad. I don't know. It just came up on my screen. screen. screen. They did like a comeback. I think it's the the 40th or 50th, something like that.

Some kind of anniversary. It's an anniversary that's out right now. I don't remember what it is. It' be probably 40, I think, is about right. Have you watched? Yeah. 1986 is when it was released. Have you guys watched Well, look at this. This is hilarious. So, the critics gave it a 42%. But the people like the the general public gave it 90%. it 90%. it 90%. It's got a cult following. It does. It's got a cult following. Huge cult following. Do you do you guys have you guys tried watching a movie that you loved as a kid?

kid? kid? I watch I've rewatched this twice in the last three years. Now, is there anything about it where you're like, "Oh, that's kind of cheesy." But I like I mean, it's I mean, yeah, it's got the the music, you know what I'm saying? Like, and the slow the slow-mo like, you know, Yeah. Send me an angel. Yeah. Send me an angel and he's like they're at like a high school dance. You know what I'm saying? It's like you get back. But it's great though cuz you like think back to high school.

I was on that podcast podcast podcast and I and I remember it. Oh, I I would totally defend it. I think I think it was great. I tried. Yeah. I think it's so Yeah. So, it's it's very cheesy, but also it's also great. You know what I'm saying? If you were a kid who was into BMX bikes back then, then, then, that was huge back then. Yeah. I mean, because think of it this way, uh like if you watch the uh you know, Ford versus Ferrari, some of these, which was a great film also, if you're into those cars and you know that storyline, it's so great.

And that during that time like Haro and Mongoose and they were all coming out. Yeah. So if you know know that like just forget all the storyline of the book like you get to see those bikes. Yeah. When you're a kid like that's what you're into and it's like the first representation that you just got to see. Totally. And that and that happened with a couple sports or hobbies or something like that. It will just pop up. You're like, "Oh yeah, that's my thing." It's so crazy, too, because we were doing crazy things on bikes with no helmets, nothing.

We were just We were jumping each other, you know? Yeah. Here, lay down. I'm going to jump over you. you. you. I have photos. I got landed on. I have photos I have photos of uh the bottom of people's tires. tires. tires. I've been jump over your head. I still have I have a I have an old album of I had from a kid and it's like us and I'm wearing MC Hammer pants. You know what I'm saying? I get the Oh, yeah. Yeah. Yeah. I remember one time we were we were up in the hills up in the foothills San Jose and we were on our bikes and my cousin and I were like, "Hey, let's go straight down the hill.

Let's see if we can do it." And thankfully I was too chicken cuz I kind of go went started going down but then I stopped but he's kept going. started hitting hella bumps. We came off the seat and was riding the the the pole the whole time, dude. Oh, bro. Oh, bro. Oh, bro. I'm surprised he had, okay, at least it still work. You were part of the whole like downhill skateboarding like movement where you would go and you'd have these long boards and they're like fat and wide.

This is before you could really do allies and all that is like when it first was coming out and like we would bomb as fast as we could and literally like one time I was doing that with flip flops. flops. flops. EXPLAIN THAT, DUDE. My feet were just shredded. I had like road burn all over my knees. Like it's so funny cuz you still see the scars when you're a kid doing that stuff. Dude, Dude, Dude, that's so great. I pulled up some data um and some stats on seed.

So, we got I got a message from uh somebody on, you know, or we got a message about seed, and essentially what they said was, "I've tried so many probiotics uh and seed was the one that really solved my gut issues. What's the difference? Why is seed uh so good?" And so, I looked up some of the stuff. And so, here's a few reasons why seed is so different. Uh number one, they have an outer and inner capsule. The outer capsule protects it from moisture, oxygen, and acid while it feeds beneficial bacteria.

The inner capsule delivers the probiotics to the colon. And they know this because they have this big digestive system machine that simulates. And so it actually helps patented, right? patented, right? patented, right? This is it. Nobody else has this. Nobody else. They also use active fluorescent units uh to count the the to give you an accurate life cell count. Other uh companies use called CFO a CFU, excuse me, which is far less accurate. They use 24 strains which are specific and have research benefits. And the prebiotic that they use in there is non-fermenting and low FODMAP.

So sometimes people will take a probiotic that has prebiotics in it, but it makes them bloated. Like what's going on? It's because the prebiotic they use uh is fermenting but seeds is not. So it's a live culture, right? It's alive. But but you don't have to put it in the refrigerator. No, because of the way they make the capsules, it stays alive in the capsule. Which, by the way, the refrigerator ones, uh, it's funny. So, who was it? I think it was someone we interviewed from seed.

They're like, "Okay, so it stays alive in the fridge, then you put it in your body. What do you think happens?" You think you Yeah. Oh, yeah. It dies. It's going to die. That's true. On impact. So, so with seed, it's it's protected all the way until it gets to the colon and then that's where it gets released. And that's why it's so much so much better. So, anybody's wondering like like there's there's like no They're a compare. compare. compare. It's in a completely different universe from other probiotics.

You know, you brought up um uh sci-fi movies. I watched last night a sci-fi movie on um I think it's Netflix. What's the What's the guy's name from uh Guardians of the Galaxy? The main guy. Chris Pratt. Chris Pratt. Chris Pratt. Yeah, Chris Pratt. Did you see that one? It's the one where uh basically the um the judicial judicial system is all done AI. AI. AI. So like to speed up the process It's fair. fair. fair. Yeah. Well, yeah, totally. That's the whole idea. whole idea.

whole idea. Objective. Objective. Objective. That's the whole idea. It's like Judge Dread kind of feel or No, it's actually it was uh Katrina was really reluctant cuz she's so not uh you know sci-fi at all, but it was actually done really well. Uh like that was the most sci-fi part about it was that it was like this the AI would would decide whether you're you're guilty or not guilty and it uses this the huge database of all the cameras and text so it could scour all that and it like the way it works is if um the only way you get in this like execution like chair is if you're already a 90 something% already guilty before that and then you have an hour and a half to prove your to prove to bring it.

Yeah. So, it's like so it's and he he the movie starts off and he's he's the one who was a part of creating it and he's in it and he w he like wakes up and he's in the in the chair and he's like has no idea and then he has to like get him and so it's a it's got a good so it's a it's got a good story line to it. Uh it's an interesting report. report. report. Yeah. Kind of Minority Report. Yeah. Very much so like that.

Uh I love Minority Report but it was good. It was it was uh it was surprisingly good. I didn't I didn't have high expectations for it, but I thought it was an interesting plot and storyline to it and also something that I'm sure that we've considered, you know. know. know. Oh, I'm sure. Yeah, they're probably working on that. Yeah. Yeah, exactly. They just got to get us to the point where we hate uh uh establishment so much we're ready to take on and adopt AI. AI.

AI. We're getting there. That or what they the way they kind of present it, the way it opens up, it's like a big commercial for the the what they I forget what they call it. uh forget the name of what they they call the system or whatever like that fairness fairness fairness but it's because of how much uh homelessness and crime has kind of overridden all the cities and it's just like so it's so this is their answer to clean it. Yeah. Yeah. It was their answer to reduce it and then all the statistics on how it reduced it.

So yeah it I thought it was uh pretty good for a sci-fi film that I went into it going like oh I don't think I would we would like this and even Katrina enjoyed it. So and I like Chris Pratt so it was a good one. good one. good one. Element is an electrolyte powder. You add it to your water. There's no sweeteners like artificial sweeteners, no sugar, and it's got a thousand milligrams of sodium. Why is that important? Sodium is the most important electrolyte you can use when you want to do things like reduce muscle cramps, improve recovery performance, help with the foggy-mindedness you get on a low carb diet, uh, or especially if you're out in the hot sun.

Element has the right amount of sodium. It tastes amazing, no calories. Go give it a try. Go to drinklementnt.com/mindpump. That link will get you a free sample pack of their most popular drink mix flavors with any purchase. Back to the show. show. show. Our first caller is David from Maine. What's up, David? Hey, what's going on, David? David? David? How's it going? Good. How you doing, man? How are you doing? Well, doing? Well, doing? Well, what you got for us? How can we help you? you?

you? Yeah. Um, I just wanted to first just want to say thank you. Um, you guys, uh, have really helped me change my life. Um, I followed your health and fitness advice for almost 5 years. Um, I was hoping that you guys would be able to give me some uh direction for uh currently where I am in my uh uh fitness uh situation if that's okay. Yep. Yeah. I mean, right now we're looking up to you, so stupid. um in my email um just to give you guys some context of just to show you where I started and where I am now.

Um I wanted just to show show you guys that so you can see where I was starting. Um and it was a it's a big step for me to uh reach out to you guys and just to share to share those photos of where I started and uh currently where I am. Um before I get into my question, I just wanted to give you a quick background. Um my goals are that I want to be healthy, strong, confident, fit, and uh most importantly, I want to be a good role model uh for my kids.

Um for context, I'm 36 years old. I'm married. Um we have two kids who are 9 and six. I'm 6'1 and I currently weigh 210 lbs. Uh I'm an auditor and I work remotely. Uh, I walk about 7,000 to 8,000 steps a day. Um, I've been overweight my whole life and growing up, um, I was always the heaviest kid in class. Um, at my heaviest, I was close to 300 lb. Um, and that was going up through middle school and high school. Um, I was very self-conscious about my weight and it definitely affected my confidence and how I approached life at a young age.

Um, my senior year in high school, I met a friend and he helped me lose about 50 lbs. So, I got down to around 250. around 250. around 250. Um, after that, my workouts were uh very inconsistent and I stayed in between 240 and 250 lb range for years. Um, I would exercise here and there, but it was mostly just trying to get a sweat and burn calories rather than following any real program and to build strength. Um, around 2021, I found your podcast and started listening to the show and it really changed my perspective on fitness and taught me the right way to lose weight and u build muscle and get stronger rather than thinking of exercise just as uh burning calories.

Since I started listening, I've purchased and run sever several of your programs, anabolic, performance, aesthetic, powerlift, symmetry, and 15. I've consistently been applying your advice, advice, advice, and uh about strength training, uh eating mostly whole foods, prioritizing protein, and staying active. Uh when I first started listening, I was around 240 lbs. And um after running your guys' programs, I was able to get myself down to my lowest weight since middle school of 202 lb. When I was 202 lb, I was eating about 2,800 calories and just finished Powerlift.

Since then, I've ran anabolic, symmetry, aesthetic, and powerlift. Um and I'm currently up to 3,500 calories and I weigh 210 lb. Um, for the past 6 months, I feel like I haven't seen any progress in the mirror. Um, and I still struggle with being self-conscious, especially around my uh, midsection, my stomach. Even with the progress I've made, I still see the overweight guy in the mirror and can't um, bring myself to take the shirt off at the swimming pool. Um, here's what my uh, routine typically looks like.

Uh, I wake up at 3:00 in the morning. I go to the gym. I run my MAPS workout. Uh I walk on the treadmill afterwards if time allows. I'm home by 6, get the kids ready for school and take them to school. Um and then the afternoons are school pickups, homework, dinner, kids sports, and uh family time, and I'm in bed by 8:30. And honestly, I love food and feel like I could eat more than I currently do. But I have a mental block about pushing calories above where I am because I'm afraid of my scale weight going higher than it currently is and gaining fat and going back to uh going backwards.

If you guys were coaching somebody like me, what direction would you push me in? Um should I do blood work through Vitabella? Uh consider TRT, peptides, GLP1s, other supplements, or nothing at all? uh do I need to push calories, get comfortable uh gaining weight to build muscle? Do I need to track uh calories more closely or macros more closely? I have struggled with this in the past. And um is my issue programming, nutrition, or a mindset? I just want to be the best husband and father I can be and I want to have a healthy relationship with health and fitness.

And I just don't want to pass on my own insecurities on to my kids. David, a lot of this, just so you know, is mental because we're I Doug just now pulled up your photos and you look incredible, bro. incredible, bro. incredible, bro. Yeah. Listen, Yeah. Listen, Yeah. Listen, you look great. So, so you've done a great job. Yeah. Yeah. Yeah. But I got good and bad news for you. Which one you want to hear first? Always start with the bad. It's all in your head.

Yep. Yep. Yep. You want to hear the good news? Yeah. Yeah. Yeah. It's all in your head. It's all in your head, dude. Yeah, Yeah, Yeah, that's 100% in your head. I'm looking at your I'm looking at your photos right now and you look incredible. incredible. incredible. You're fit, bro. You're doing great. You killed it. killed it. killed it. Yeah, Yeah, Yeah, you won. you won. you won. Yeah, Yeah, Yeah, it's over. it's over. it's over. And uh here here's the thing. Uh it'll it'll just now it's just it's just time.

It just will keep getting a little bit better. A little bit better. Your body will tighten up, tighten up, tighten up over time. Like, but we're you have obviously got yourself in a very good place calorie-wise. Your programming is good. You're You look incredible, dude. You're good, dude. You look really good. You're good. It's It's It's It's so in your head. It's not even funny. And uh And that's like to put it differently, you're tripping. you're tripping. you're tripping. Like what with what you're saying right now, it's so uh mental.

And so there is a way to get out of that. Okay. And it's not programming and it's not diet. You're doing all the stuff right. I I will say you probably can get a little more sleep. I I think going to bed at 8:30 and waking up at 3 doesn't give you enough sleep. you're you're you you probably need at least a half an hour or 45 minutes longer. There's also value in getting your blood work just so you can see your panels. I think there's value in that for sure.

But I do think you need you need at least 7 to 7 and 1/2 hours of sleep, especially being a father and all that stuff. Uh so that'd be one one little thing I would say you could add. Other than that, you're doing great. Here's how you move out of this being in your head. Uh stop looking at yourself in the mirror and and and critiquing yourself. Just stop doing that. You got to place your focus on your performance and your strength and stop the taking your shirt off, looking at yourself, finding the areas you need to focus on and what needs to come off.

Strong. Strong. Strong. Yeah, dude. Cuz you're so you're you're the way you see yourself is so skewed uh that that's really what the issue is in the challenge. You're how you're at what 3,500 calories? Is that what you said? Yeah, that's 3500 calories. Not like counting like any like butter or you're not even counting that stuff here, bro. You're in a You're killing it. Yeah. You're in a good place, dude. You're in a really good place. You're eating a good amount of calories. You're You're training.

You're probably strong. You look like you got good muscle. Yeah. Yeah. Yeah. You're great, dude. Yeah. Yeah. Yeah. It's just it's at this point, it's just it's time consistently being this guy. And you'll your your skin will continue to tighten up. You'll continue to feel better. But where you're at right now, have you had a body fat test? I bet your body fat test really good. I threw it into GPT and it said I was somewhere between like 13 and 15. Yeah, that's what you look like.

Yeah. Yeah. Yeah. Yeah. You're leaner than me right now. What do you want to go? I tell you what, like, so here's the thing. Here's what might help you cuz I you definitely should need to stop studying yourself in the mirror. Don't take selfies. Don't stand sideways. Don't do the whole thing where you're trying to pick yourself apart. Just stop all that and really focus on enjoying the workouts. just just focus on the fun of doing it and be consistent and I think that'll take you away slowly from the way that you're viewing yourself.

I mean, is it is it is it overall everything or do you just feel like you have a little bit of loose skin that's bothering you? bothering you? bothering you? I just have that loose skin like I feel like um down there in like the very low stomach. I just whenever I walk by a mirror or I just I see a reflection, I just like hone in like right on that part. I cannot shake it. That's hyper focused, bro. Yeah, you're way hyperfocused on. So, it's so funny because when when as soon as Doug pulled it up, I went, "Holy shit." I mean, you you look amazing.

Cuz I see all of you right away. And all when I see all of you, I go, "Holy shit." And I'm like, "What is this guy?" And then you could see that you have a little bit of loose skin cuz you lost a ton of weight lost. Like that's what you must go right to and think, "Oh my god, this this this it's nothing, dude. It is nothing. It's literally nothing." No. No. No. Yeah. You're you're you're you're hyperfocused on one part of yourself, which has now become all of you.

Mhm. Mhm. Mhm. And so you you need to just stop. Like if you find yourself focused, just look somewhere else. somewhere else. somewhere else. Release it. Release it. Release it. And And yeah, just enjoy the workouts. Dude, I bet your wife thinks you look amazing. amazing. amazing. What does your wife say? Uh she told tells me not to flex. Yeah, I think. Yeah. Yeah. But, you know, I'm sure you're like, you're thinking to yourself like, "What do you know?" Right. But she's bright, dude. Your wife's right.

Yeah. Yeah. Yeah. Yeah. I just just stop looking at yourself, bro. Seriously. It'll it'll help you a lot. And just keep move. Just keep doing what you're doing. doing. doing. You got to go back. You have good good steps. You're you're obviously going following good programming. You're Dude, you're you're lean. You're you're you're in a really good place. You just got to enjoy it, man. Keep going. Just have fun, dude. And and and just know, too, like how long how long have we been on this journey?

How how long has it been now? Like consist Like consist Like consist 2021. 2021. 2021. Okay. Yeah. Yeah. Just keep going, dude. Just keep going and doing your thing the way you are and it'll just slowly over time continue to get better and better and better. But where you're at is a is a perfect place. You really are. And trying to uh push beyond that is is is going to send you in bad areas, not good areas. areas. areas. Um yeah, you could go get blood work done.

I wouldn't mind. I mean, you're you're getting old enough to where I'd like to see that uh as a coach, but I don't I don't see any problem. The one the one thing you could do is get another 30 45 minutes of sleep. That's it. That's it. That's it. Yeah. Yeah. Yeah. Yeah. If you can make that happen, you'll probably recover better. Yeah. You'll get stronger. You'll Which is also why I wanted to see his blood work because if you if he's got low low tea at all, it' be because he's not sleeping very well.

And just I want to see where that's at and then watch when you improve sleep and then watch how that how that how that I mean, I'm nitpicking here. I mean, how are your strength, David? Tell me your list. Yeah, it's good for deadlift. Um, last time last year I checked I was 405 for dead lift. Um, and then squat I was 315 and bench I was 255. was 255. was 255. David, get out of here. Get out of here. We're done talking. You're wasting my time.

You're doing great, dude. great, dude. great, dude. Listen, stop. It's all Bro, listen. It's all all in your head. So, what you got to do is get out of your head. your head. your head. Just stop stop focusing on that stuff. Don't believe yourself when you have those thoughts. Enjoy the workouts, bro. Are you are you are you like uh are you hyper tracking like your food and stuff? Are you over are you do you weigh measure everything or you just kind of guesstimating where you're at?

Over the summer I really I tracked every meal for a good month. Um, and now I've switched it over to like I when I switch out my meals for what I consistently eat, I like I know in my head what the 300 g of say oatmeal is or you're doing everything great. You are. Yeah. Everything. Everything. Everything. Yeah. Yeah. Yeah. I just just stay consistent and just start loving it, bro. Just start having fun with it. Don't focus on how you look in the mirror. mirror.

mirror. Do the courageous thing. Next time you go to the pool, take your shirt off and have fun with your kids. You're fine, dude. Yeah, you are. You are, dude. You're doing good. doing good. doing good. That's it. That's it. That's it. Yeah. I wouldn't I wouldn't want you to change from the place you're at. You're such a good balance of such a You're such a good balance of You're going to keep improving. Yeah, that's what I mean. It's just at this point, it's just time.

Yep. Yep. Yep. You think about you were you were overweight a lot longer than you were jacked. You're jacked now, but you were overweight a lot longer than you were jacked. Give yourself some time to be jacked as long as you were overweight and you'll get used to it and it'll just keep getting better and better. Yeah. Yeah. Yeah. Okay. Awesome, guys. What you're doing programming and and movement and diet-wise is such a good place. What did you think we were going to say? Yeah. Just curious.

Honestly, I thought you guys were going to say go to like a 15 style workout. Why? Well, Why? Well, Why? Well, you're doing great, dude. For maybe his sleep. I mean, yeah. Like I said, you could do a little better sleep. Do you do do you have like a aura ring or anything like that? Do you track sleep? Do you have any idea what your sleep quality quality looks like? looks like? looks like? No, my kids don't sleep. Yeah, Yeah, Yeah, you can try. Listen, listen.

If you don't have Mass 15, I'll send it to you so you can test it out and you'll know it's better. Uh well, you have Mass 15. I'll send you one of the other mass. Which Mass 15 do you not have? I mean I mean worth experimenting. All right, Dave, if you go invest right, Dave, if you go invest anything, go get yourself a go get yourself an Aura ring so you can kind of track and pay attention to your sleep and just and just kind of monitor and but you'll know if MAPS 15 style training is better cuz you just get stronger.

stronger. stronger. Sure. But this will give you objective data. If you're going to go spend money or do anything like some of the stuff you ask us, go get yourself like an a ring that will track your sleep and pay attention to when you reduce to a maps 15 program. Does it improve? Pay attention if you get to bed a little bit earlier or sleep in a little longer. And I'll give you some good news, dude. Uh, usually a guy like you or someone like you who has a skewed body image, what I would typically see is undereating also.

Now, what you've done really well is you didn't do that. You're actually feeding yourself. Yeah. That's why he's so good. So, typically a guy like you comes on and I hear those what you're saying and then I look at their food and I go, "Oh, you got to bump your you got to bump your calories." It's almost what I always got to say. But you're eating enough. You're doing everything right, dude. Yeah. And so yeah, just it's literally just stop hyperfocusing on because here's the deal.

I don't care how jacked and ripped you get. If you want, you'll find something. find something. find something. You'll still see yourself. You will still see the you know the most insecure people are the people that get up on stage and have the best bodies in the world. Those are the most insecure people. It's what drove them to that and they'll still pick themselves and they're still not happy. Yeah. Yeah. Yeah. I hung out with them all the time. It's like that's So it's not a body fat percentage or thing you need to do.

It's all in your head. Y you you got to learn to to love yourself and and everybody the way everybody else sees you and it'll get better. And that and so that takes time. So it takes time and you're you're doing great though. Just a total success story, dude. Yeah. The only place I see for optimization is possibly sleep. And that's why I'm I'm a fan of going and getting a ring and tracking and seeing if if there if that's if you're deprived there and can you try because if you get more sleep, you'll just start to feel stronger and have more energy.

Yeah. Other than that, dude, you're kicking ass, bro. ass, bro. ass, bro. Awesome. That's awesome. Great. Thank you guys. If you guys have time for one more question, could I ask you a quick question? question? question? Sure. Sure. Sure. Yeah. Um, so with some of like, you know, between anabolic and um, uh, power lift, there's some like off days. Could I replace those with doing more um, like core work or would that push it too far? I mean, if you want to, I don't think you need to, bro.

I mean, just what I'm looking at right now, I think you're in a nice place. I think doing more isn't going to get you any any better results. Okay. So, then you just say just follow the program strictly as that for for that purpose. that purpose. that purpose. Totally. Totally. Totally. What do you think about what what do you think about giving him um six-pack abs and running that with a maps 15 program to build to like have you have you like really tried to build your abs like lifting heavy and build them?

Yeah, my last um uh aesthetic session, my focus sessions were abs and obliques. Yeah, you're doing good. You're fine, dude. You're fine. You're fine, dude. You're fine, bro. You're fine. You're good. You're more than fine. You're doing great, dude. Yeah. Yeah. Yeah. Yeah. Just follow the programs. It's all working for you. Yeah. Yeah. Yeah. Don't Don't try to add more, overdo it. You're You're killing it. If you're cons you're going to continue progressing even though you're doing great right now. now. now. Yeah. Yeah. It's really just patience at this point.

this point. this point. Okay. Awesome. Thank you guys. I appreciate all the advice and I just wanted to just just thank you again. You guys um I just love your advice and um just the way that you cut through all the fitness industry bull crap that's out there and just tell us how it is. I I really appreciate that. Helps me a lot. Thank you, dude. And show this video to your wife. She can help you. Yeah. Yeah. Keep up the great keep up the great work, bro.

All right. All right. All right. Thanks, guys. Take it easy, Evan. That's uh so again the reason why I said good and bad news because good news is like it's all in your head meaning like you're doing it right. Bad news is that's hard. that's hard. that's hard. Yeah because listen people watching right now by the way people watching really easy to judge someone like him because you but you probably do this yourself in some way shape. Everybody does. Everybody has a spot, a thing, a muscle.

It's so easy to see in someone else, right? I look at his picture like who are you talking about bro? But then you like we do it to ourselves. But man does that mess you up, dude? Because here you got a guy who went from o obese his whole life to fit, strong, healthy, eating 35, no more than 3,500 calories. He says, "I don't I don't even add up butter and stuff." He's probably close to 4,000 calories. Yeah. Yeah. Yeah. He's got a great metabolism. He's doing a good job.

210 lbs around 13% body fat. He's questioning every He's like, "Am I doing a good job, bro? You're doing better than better than better than calling us." I really felt like we were his conscience, but from that camera angle, I felt like we were in the toilet. toilet. toilet. Yeah. Yeah. Yeah. I couldn't get over it. I was just like looking up. looking up. looking up. Our next caller is Samantha from Texas. Hi Samantha. Hi Samantha. Hello. Oh my gosh, this is so cool. It's like I'm in the studio with you guys.

You are. How can we help you? Yeah. Um, thanks so much for answering and uh taking my question and thanks so much for all the content that y'all put out. I'm surprised I haven't run out of stuff to say honestly. Um, but kidding. We have s I got unlisted. I'm just going to go ahead and read um my question so I don't miss any main points. Um so I've been lifting consistently and focusing on progressive overload. My strength's been going up. I feel smaller overall, but it's like I've kept my same shape and just kind of like shrunk.

So I think that I'm recmping. I can see more muscle definition when I flex, but at rest I'm still like a little bit softer than I expected. Um, I generally center my meals around protein, but I don't track strict macros. And my consistency does kind of vary week to week. Um, outside of lifting and like working out, I'm fairly sedentary. I do work from home. Um, and so I'm just kind of wondering, um, the feeling that I'm feeling is almost like I'm super strong, but then there's like a outside layer of me.

So, I'm just wondering if that's a normal feeling during the body recomposition phase or if I just need to adjust something like calorie intake, do like a mini cut, or maybe just like tighten up nutrition or maybe even just move a little bit more. Yes, that's very normal. Uh, do we have any more information as far as steps, calories? Are we tracking anything? I did track out of curio curiosity the other week and I'd say I'm around like 18 19 calories for the week. Um I will say I did notice whenever I did track my protein is kind of wonky some days.

Yeah. Yeah. Yeah. And I kind of lead with carbs. Yeah. Yeah. Yeah. Um outside of that like stress is pretty high. I do try to prioritize my sleep because that right there is kind of crazy, too. Um, and for steps, if I'm getting out, like I try to do a walk at lunch. Um, but with my schedule, it's honestly so busy and stressful. So, I'd say like maybe average like 5k steps. So, there's a there's a theme that's that's coming across with this. So, first off, it is normal to question uh you know how well you're progressing when you're on a fitness journey.

Actually, I want to know how long have you been doing this? I'd say um consistently. I've I've been at athletic like my whole life. Um but I did dial things up. I'd say within the last two years, I was I'm 5'7. I was 195, a good amount of body fat on me. And then now I'm uh 175. And I did lose some body fat there. So I from the past few years I can definitely see a difference in like pictures um the way clothes fit stuff like that.

Good. So it sounds like you've been progressing. The theme the theme that I keep hearing is consistency. Okay. Okay. Okay. So it sounds to me and correct me if I'm wrong that you'll have like consistent stretches and then less consistent stretches both with diet and exercise uh and activity and even maybe stress management. So, I think with someone like you, just because that sounds like that's the theme, is to focus on consistency one step at a time, time, time, not all at once. In other words, uh we don't want to do because this is kind of a failing strategy is to be like I'm okay, I'm going to be consistent with everything and then and then you end up falling off.

It's the protein. So, let's pick one thing and say, okay, everything else is going to be the way it's been, but this one thing I'm going to be ultra consistent with. And I don't care what it is. It could be steps. It could be your workouts. It could be hitting your protein targets or avoiding heavily processed food. Pick that one thing and be very consistent. Once it feels uh habitual, like it's not like something you need to focus on anymore, then add one more thing. And that's the key to to to long-term consistency.

long-term consistency. long-term consistency. If you let me choose, I'd say protein. I think protein will naturally keep your calories in check. So, there's also not an inconsistency around the fluctuation of the down. It's also going to serve you if you're being if you're lifting, even if you're not the most consistent lifter, but you lift, you know, some weeks you hit three or four times, other weeks you hit one or two, but you're consistently lifting overall and hitting your protein intake, you'll see muscle building benefits from that.

The the the three the three places we could look is one is where Adam said, uh, hit your protein targets, eat it first. Another one would be to consistently get your steps, uh, maybe to 7,000 a day. Another one would be to not miss a workout. Uh, of those three, and there's I'm sure there's more you could think of, but of those three, which one seems the most realistic? Not the best one, but the most realistic for you to be consistent with. Honestly, it'd probably be protein, but I I'll have to track again because if I don't, I'm I'm pretty under like a good just then start there.

Just track your protein. protein. protein. Uh, you said you were 175. Mhm. I think 150 a day is a great target. target. target. Perfect. Perfect. Perfect. Okay, cool. That's actually a lot easier. easier. easier. Yeah. So, you're gonna go 50. You're gonna go 15. You're gonna go 50 breakfast, lunch, and dinner. Or, you know, 30 3030 plus a shake or something like that. like that. like that. Eat it first. Uh don't eat the carbs first. Eat it first and then handles the rest. And and see if you do that super consistently, which is going to be a struggle, but once you get to the point where it's like this is like no problem, then then the next one would be uh maybe steps or something like that.

But that's it. That'll be that's the path towards consistency across the board. Are you following any one of our mass programs? programs? programs? That was actually going to be my next point because like you said, um you don't want to just add all these things in because you're going to fall off. Well, that was me. Um I did get muscle mommy and I want to say I forgot which other one that I got. Um but that's whenever I was so determined I was going to do all these things, right?

No, that's not what happened. Um so right now I guess in in the gym at least I'm consistent maybe like three or four days. Yeah. days. Yeah. days. Yeah. On average. And so, um, and by the time I get in there, I'm doing maybe two to three exercises, but I'm I'm really focusing on like lifting and form and just being there for like my mental too. Um, so with with that being said, like I really haven't jumped into either of those, but with my the struggle that consistency, do you all think that maybe like a maps 15 would be better for me?

That's a great it's a great program for consistency because it's a little every day for sure. Is your gym convenient? I mean, no, not really. It's kind of it's a struggle bus. It's so overcrowded. So, okay. Um I do have to get there like in the morning, but of course that means I have to dial in with sleep stuff like that. But I mean I could maybe like I usually have to modify something. Well, okay. So that's why I asked you that. Do you have uh anything at home like a suspension trainer or something like that?

like that? like that? Dumbbells. I actually prefer like I do have some uh I wouldn't have any place for sub suspension or whatever it is. Um but I do have dumbbells and I can definitely get some other ones if I need to. Based off of what I'm hearing, I would prefer like a max anabolic and even if she doesn't get all three days and she only did two days of full body working out. working out. working out. Does that work better for you? Like that's only three days a week lifting.

Okay. lifting. Okay. lifting. Okay. Or two. Or two. Or two. And even if you do only do two the way it's designed, it's full body. So it's not like you're missing anything, right? So it's like you could literally oh only got two days that week, but you got two two full body of anabolic with hitting your protein intake. I I feel confident we're going to see good progress from that. And then good weeks you're hitting it all three days a week. week. week. Okay. So if I start there and I do let's just say if I get in the time I'm in the gym two days a week.

Yep. And like what's if I want to just like go walk you know for my mental health after work. after work. after work. That's right. Yes. The movement I can do that. Oh yeah. Oh yeah. Walk as much as you want. Yeah. I think to Sal's point is I listen if you start walking more too that's great but it's like the main thing right now of everything we're do we're going to give you anabolic. So you have that that's what you follow. The goal is to get there two or three times a week.

Okay. But if if you fall short of that, as long as you get in there for the week, I think you're going to be okay. We're going to be fine there. But really focus on the protein. Like let like like let that be the the cornerstone of I'm going to be cons. I'm never going to miss 150. You know, I'm going to hit 150 all time. Focusing on that will manage the calories really nice and put you where you're supposed to be. Even if you only hit anabolic once or twice a week, you're going to build muscle on that.

That's going to positively move you. And then, hey, if you also got time to do more steps, that would be great. Like that's kind of the thought process. But focus on the protein first and that becomes the first thing that you don't miss. miss. miss. Okay, cool. That simplifies helps. All right. Well, you'll send that over. Awesome. Thank you so much, guys. Thank you. Thank you. Thank you. Take care. Take care. Take care. Yeah, I think uh you know, you're you know, everybody has their challenge, but you could hear the theme was the everything's inconsistent.

She nailed it. it. it. There's like there's like little and and it's just And listen, over the course of a year, she could look back in pictures and say, "Hey, I've improved." which is better than it was. Yeah. But if you want to accelerate that process, it's it's time to tighten up something. something. something. And the mistake I think a lot of people made and what you pointed out right away, it was just like there's a theme of inconsistency everywhere. Let's not try and be consistent everywhere.

Let's pick the thing that will move the needle or that you can commit to the most. And protein is going to be great for her. And then like with anabolic that's why I like anabolic is uh for her cuz I hear hear hear that's why I asked her if she like your gym was convenient cuz if it's not convenient you driving over there every day oh if she if she had a home gym I'd say m 15 all day all day long that would be the better thing get in there just do two that'll be easy but it sounded like it's not convenient that makes no sense right and so it sounds like she has some days where she doesn't get good sleep and she doesn't go to the gym and so it's like [ __ ] if she just hit anabolic once or twice a week she's going to see results results results cover basis cover basis cover basis her next caller is Marisol from ill Illinois.

Illinois. Illinois. Hi, how you doing? Hello. Um, thank you for having me on. I'm really excited to speak to you guys. Thank you. Thank you. Thank you. Um, I I listen to you guys daily uh since like before co. Um, so it's like listening to the brothers I didn't I never had. Um, all right. all right. all right. But um, so I'm going to just read my question um, and give a little bit of context. Um, context. Um, context. Um, so let me find it. So, um, so, hi, Mom Pump team.

I love your show. I've been listening to you guys since 2020. Um, I have a like a part two question. The first one is, I'm currently following MAPS anabolic and I'm doing the two or three day version when I'm able to. Um, I'm currently in phase two. Um, and I have been trying to rest for about a minute in between sets. Um, but I feel like lately I've been um out of breath and a minute's not enough. Um, is the program still effective if I rest more than one minute during phase two or um is there another program I should be following right now?

Eight more. Eight more. Eight more. Keep going because there's more. Yeah. Okay. Yeah. I will mention I am um currently um 14 weeks pregnant. I have been feeling um tired, nauseous, uh fatigued, and sometimes um just not really motivated to go to the gym. Um, but I would still like to complete um to keep my strength and mobility um and not go backwards. Um, I would like to maintain overall a good physique during pregnancy um and just be healthy. Um, I'm currently about um 33% body fat.

I'm 53. Um, I am married. I work a full-time job. Um, I do have a daughter already who's about to turn two. Um, and then I have been consistently strength training for about four years now. Um, I do have a history of uh yo-yo dieting um and doing like hit interval training. Um, I'm not counting calories right now. I just feel like it's really overwhelming and a lot to to track. Um, but I do uh track for protein. Trying to aim for about 120 g. I'm lucky if I do that.

Um, but I really appreciate your suggestions and anything you tell me I'm going to do. I do drink Element um creatine and fiber daily. Um, so I would love to hear from the team. So, so pregnant or not pregnant, I would have still said the same thing, which is rest for sure. Way way more. You What's great about MAPS Anabolic is it's a strengthbuing program and it the the longer the rest, you know what what you can only do wrong in that in the in the rest department on maps anabolic is uh rest too short.

If you rested 3 minutes, 5 minutes between sets, I don't care. So that's total and you absolutely and then the fact that you're pregnant also is another reason why let's back up though because you said you're also feeling nauseous, extra tired, so which is totally normal during pregnancy. pregnancy. pregnancy. Right. Right. Right. And you got to and you got And you got to and you got like a one and a halfyear-old at home. Mhm. Mhm. Mhm. Yeah. Yeah. Yeah. Your program right now is is starter, not Matt's anabolic.

This might be too intense. I think MAP starter better. You're not trying to progress at all. You're just trying to maintain and stay healthy. Totally listen to your body. uh and and postpartum uh when you're cleared, it's going to be MAP starter again, but that's your program. And it's going to feel like you're not doing a lot, but that's kind of the point. How long maintenance mode right now? How long have you been consistently following MAPSolic? Like what how long you been? you been? you been?

Um for a while, actually. I actually after I had my daughter, I started um going straight into MAPS. Yeah. Yeah. Yeah. Um and just doing really really lightweight. lightweight. lightweight. Um, and I've been doing that ever since. So, I had my daughter back in like uh April of 2024 and I started doing going to the gym like end of May. Now, I'm assuming the reason why you're because earlier you said uh that you try to do the two or three days a week when you're able to.

Sounds like some mornings you're feeling pretty nauseous. pretty nauseous. pretty nauseous. Um, that's just what my schedule allows me to go to the gym like one day during the week and two um Saturday and Sunday for sure. for sure. for sure. Okay. Starter is the one. That's your program. That's it. Get in starter, live in starter. in starter. in starter. You're also going to do it postpartum and then after probably following it for a couple rounds postpartum, then you can go prease in MAPS anabolic, but but you'll feel better in maps.

Also too, the uh rest periods, let yourself rest. yourself rest. yourself rest. Yeah. Who cares what Yeah. Let yourself you if you got rest. Yeah. Yeah. I in fact I would always rather see you rather see I would always rather see you uh get an extra minute to two minutes rest and us lift five more pounds heavier than you to like be your heart racing and feeling a little nauseous and like oh like yeah I don't want that like I don't I don't I don't yeah I'm I'm usually with I'm absolic I've really had to um scale back on the weight um just cuz I'm out of breath and yeah see I want the opposite I want the opposite I want you to catch your breath completely and then lift heavier weight than the other way around.

So, rest. Give yourself that rest. Let that heart rate come all the way back down, feel good, and then go grab go grab 5 lbs heavier instead. You know, that's that'll that'll that'll I just I I really enjoy the mapabolic just cuz it's like just really easy movements. Um just straight to the point and then I'm able to get to the gym two to three times a week. You know, that's perfect for that. Yeah, starter's good for that. Perfect for that. Okay. Okay. Okay. Um sounds good.

I I also have Maps Mommy, which I love too. And then I I did performance did performance did performance um as well. So programs, great job. I I guess the the another question or small question I had is what I know I'm not really following like I don't have specific goals right now just trying to get, you know, um through this phase. Um but is there anything I should be looking for or anything I can focus on just to kind of keep me motivated? Uh I mean honestly it's just going to be about feeling good.

Yeah. healthy, fed, healthy, fed, rested, good energy. That's the biggest win right now for us. Your body's doing like you are right now bodybuilding. bodybuilding. bodybuilding. You're building a body and your body a lot of work right now. A lot. So, yeah. So, you just kind of take care of yourself. That's it. You're not trying to go crazy or chase anything or push anything crazy. You're just showing up, going through the movements, feeling good, listening to your body, and preparing for for baby. So the what you're doing is so good the greater percentage of people are laid up on on the couch and resting and not eating healthy and not like you you eating you're fed stay fed eat nutritious food do the movements rest like you need to rest that's those are all the good and and how you feel is what I the feedback I want I'm not looking at your body I'm not asking I don't care if I hit we're not we're not trying to hit PRs this is feel good feel good feel strong, feel mobile, feel healthy, feel rested.

That's what we want. That's how we want to feel right now. Yep. now. Yep. now. Yep. Sounds good. So, is starter like a three-day? three-day? three-day? Yep. Yep. Yep. Is it a three-day? Oh, okay. Yeah. Yeah. We're going to send it over to you. to you. to you. Okay. That's amazing. Thank you so much. I appreciate you guys so much. Um, like I said, I just replaced all my music and I've just been listening to you guys daily. My husband's fed up. I'm like, "What's the mom p the mom pump guys again?" And I'm like, "Oh, man.

them over family and friends about you guys, too. So, too. So, too. So, have you uh have you checked out our muscle mommy group before? I've looked into it. Um again, I just didn't know if I could commit to something um you know, while being pregnant. I'm like, is it even you know, worth me doing right now? Yeah, I'm going to have Doug send you uh 7 days free in there so you can just check it out. Uh I think it's incredibly valuable. We have a lot of moms in there.

So, that's that have been pregnant. that have that are lifting lifting while pregnant, before pregnancy, after pregnancy. You got the calls with Karen every week as a trainer who's helping coach people through. So, I'll have Doug send you a link for 7 days free, so you can just kind of poke around in there and check it out. And if it's something you want to do, I think you get a lot of value from it. Yeah, that sounds great. I would love to um Yeah, that's great.

I really appreciate your guys's um like information and it's really insightful all four of you guys when you guys start discussing different topics I'm like oh I see his version his point and I see his too and I have like no sides where you know like who's right who's wrong and and and but you like you like everybody that's I like that you like you like Justin the most most most everybody does everybody does everybody does yeah I love you guys I don't I don't have a favorite that's for sure thank you and congratulations on the new basis Switzerland.

basis Switzerland. basis Switzerland. Thank you so much. I really appreciate it again. And I I love I want to say too that I love um the Our Place pots and pans. pans. pans. Are they the best? They're amazing. They are the best. Killer products. I got um I got like a set where it came with like two frying pans and like the two pots. two pots. two pots. Um and I use them daily. They're amazing. They are. So awesome. Thank you. Well, thank you guys again.

We'll send that over. We'll send that over to you. Yeah, for sure. Sounds great. Thank you again. All right. Bye. Bye. Bye. Bye. Bye. Yeah. What makes strength training strength training is the rest periods, everybody? everybody? everybody? Yeah. Yeah. Yeah. It's without the rest periods, it's not strength training. So, and people think it's the weights or the resistance. It's it's the rest uh that makes it strength uh that makes it strength training. training. training. Is the Do the blueprints recommend one minute in phase two. It's there suggestions, but what we need to do is is communicate to it says at least one minute if I'm like minimum, not like just one minute.

But here's the deal. Like you said it well. You said it perfectly, Adam. The only way you mess up rest periods for strength training is you make them too short. Yeah, Yeah, Yeah, that's the only way. Yeah, Yeah, Yeah, you can rest for seven minutes in between sets if you really want to. 10 minutes. Yeah, it's not gonna you can only go too short. That's right. And and it's like if and for sure if it is to a point where you're you feel like I'm trying to catch my breath.

That's what's limiting my weight. You're you're you're you're losing out on potential gains by resting more and then lifting heavier weight. Our next caller is Amelia from New York. Hi Amelia. Hi. Hi. How are you? Good. How are you? How are you doing? So, thank you for allowing me to talk to you and I'll just get right into it. I have been lifting for almost 20 years. Wow. Wow. Wow. And eating. No. Nope. Unfortunately, completely wrong. completely wrong. completely wrong. Completely wrong. I had no idea why the needle was not moving until I found your podcast.

Your podcast was like like like I didn't know anything about rest. I didn't know anything about you're not supposed to lift, strength, train, and cardio. I didn't know I was overtraining. I didn't know I ate wrong. I didn't know anything about protein. Thank God for you guys. I need to say that. Thank God for you guys. So, my goal is that I am currently 206. I want to be to be to be 170, but I want to look like I'm 150 because my my body type, I don't know if Doug shared it with you, skinny just would not work for me.

I I need to be proportioned. I want to look good, you know. So, um I don't know if I can hardly hear you, but um so I've been eating 150 grams of protein. If I understand this correctly, you're supposed to eat the amount you want to be. Now, technically, I want to be 170, but that's a lot. Yeah. 150 is good. 150 is a good number for you. for you. for you. And I hit that number regularly. Oh, good. Oh, very good. Yes. Yes. Every day.

I don't care what it is. I make sure I hit it. Okay. Okay. Okay. So, um, what I need from you guys is, um, I might be overtraining because I do two full days of strength training. I rest for 3 minutes and the whole thing. I don't sweat. Not really. I mean, it's it's good. It's comfortable. I do it twice a week and that's usually Saturday or Sunday or Wednesday or Thursday. I my job requires me to walk all the time. So, I get 30 minutes easy and on Sunday I spin because I like it and I do that for 30 minutes.

But of course, what you tell me, if you tell me to stop doing something, I will do it because I really want to move the needle, I feel that I'm stuck. And I did share with Doug that when I I went from 198 to 206, but my muscle went up and my fat went down. So, I know I'm doing something right. Wow, that's actually a really great metric. metric. metric. I'm trying because of you guys. I'm trying. You don't understand. I I am trying. So, I I need help to move the needle.

I wanted to go down. What was the time period in which you you did that when you you tested the the body fat like that and you you got those results? results? results? Oh, it was a year because they had a fair here and they had that machine. I got on it. It was 198 and then they had it a couple of weeks ago maybe right before I I shared it with Doug and that's when I saw there was a difference. But I also see the difference in my body.

I used to be really really you can't see but my arms were really big and they're not now. And so, um, I I and I have bad body dysphoria, but I still I see something. I see it in my clothes. I But it's not enough. And every time I see my physician or my gynecologist, they quickly go, "You got to lose weight. You got to lose weight." So, I want to trick them. I want to look healthy. I want to look healthy, but I I I want a, you know, decent figure for my size.

Yeah. So, uh, you're busy. So, what do you do for work? What kind of are you physical labor? Are you moving a lot of steps or what are you doing all day long? long? long? I'm a manager. I'm a manager and so it requires me to oversee a lot of things and making sure things are So I'm always on my foot. Okay. Okay. Okay. Always. Always. I Yes. I get to sit because I have to do some administrative stuff. But I say 30 minutes easily. I can say maybe four hours I'm on my feet my foot.

Okay. Okay. Okay. And yeah. And yeah. And yeah. And you said right now you're 170. No, I'm I want to be 170. I I am 206. Got it. Got it. And how tall are you? 5'4. 5'4. 5'4. Okay. And you feel good. You feel strong. You feel healthy. I do. I started with three pounds. I have one of those spin things now where I have to turn to get stronger. Yeah. Very good. I'm loving it. I'm telling you, I'm loving it. loving it. loving it. And now with the nutrition, you're hitting the protein.

You're eating it first. Is Is your diet whole food? I I'm not eating it first. Is that really important to eat it first? It'll what it'll do. It'll manage the rest of the calories. It'll make a big difference difference difference if you eat it first. It'll it'll help manage the carbs and the fats and the other foods that you're having with it. It's just an easy it's a it's a smarter way to eat and it'll it'll naturally bring your calories to where they be. It's it's magical how it works.

It helps with satiety. Uh and so when you do that, let's say you make yourself a meal, you eat the protein first, you're like, you know, I could leave some of this food, then go ahead and leave it. Uh don't think to yourself that you have to finish it. Is your diet in uh whole food? Is it based whole food or do you find yourself eating processed foods? I'm working towards that. Yeah, I'm I'm I'm working towards that. Yeah, because I'm always on the run. I do have Jenny Craig and I use it for breakfast and lunch and I drink protein shakes in the morning because I don't really like to chew.

I just want to drink and keep going. But I know I need to change these bad habits. habits. habits. Well, it's Well, I'll tell you what, you're doing well, but if you want to make if you want to do something that'll that'll that'll really cause some change. change. change. Yep. Uh it's really simple. Uh start prepping your food and eat whole natural foods only. Eat the protein first. That's it. Don't do anything else. And what'll happen when you do that and eat until you're satisfied. Don't, you know, don't don't eat until you're stuffed.

And if you do that, uh you'll see your body fat percent your body fat start to drop naturally on its own. Oh, okay. Oh, okay. Oh, okay. That's all it is really because, right, I think what's happening is you're hitting the protein, but a lot of it's coming from processed sources. So now what happens is it's it's negating the satiety effect. satiety effect. satiety effect. So, protein shakes don't produce satiety like whole food protein. Yeah. Yeah. Yeah. Okay. Okay. Okay. Okay. Processed foods like Jenny Craig, although they're not that bad, they are uh they are designed to be hyper palatable in a way that's different than when you prep the food yourself.

yourself. yourself. Yeah. Yeah. Yeah. So, it's just a little extra time. You would prep your food, have your meals, uh take them to work, eat, you know, try to do it all from whole food sources. Eat until you're satisfied, and then you'll see your body weight naturally come down. And then what uh what program? What are you following a mass program right now? No, I just do it on my own at home. Okay, let us do what you got at home. Yeah, let yeah what are your equipment?

I'm sorry. I'm sorry. I'm sorry. What kind of equipment do you have at home? What are you using? Oh, I I do a lot of free weights. Um that's pretty much it. I do a lot of free weights. free weights. free weights. Do you have barbell, dumbbells, bench, or just dumbbells? I have a lot of um I just have free weights. That's it. Okay. Do you have a rack Okay. Do you have a rack that you put the barbell on or are they just like dumbbells?

No, it's the shelf kind. kind. kind. Okay. So, so a dumbbell maps 15 would be awesome. awesome. awesome. Yep. I'm I'm going to send you a program that you can follow and you and you just follow the program as we laid it out. It's a It's like a couple exercises a day. day. day. Two It's two exercises a day. That's it. 15 20 15 20 minutes. That's it. I've been doing seven twice a week. Okay. Okay. Okay. Yeah. No, but so instead of two days a week long workouts, it's a little bit every day.

every day. every day. Yes. That'll be better for you, too. So if just get in there, do the two it take you 15 20 minutes you're in and out and and and follow that with the advice that Sal said and watch us really move the needle. So the other option because you are a busy person it sounds like. Um I am. Have you thought about having like one of our virtual coaches coach you through the whole process? I did but I thought I missed the window.

Oh okay. So I'll tell you what. I'll have I'll have Doug set it up where someone will call you and show you what that would look like. And if that's something you want to do, we'll send you the program no matter what. So, we'll send that to you so you have that. Follow S's advice and then if you want additional support and help, we'll have someone coach you through the process. You have your own coach and then yeah, they'll be checking in with you and modifying on a regular basis.

basis. basis. That'll be great. Now, I know this is a probably a strange question, but if I do, not if, when I do what you're telling me to do, um, you think I I can lose at least lose 10 pounds by Oh, for sure. sure. sure. Oh, yes. Oh, yes. Oh, yes. Just just just the two step the two things I said with diet alone will probably give you a good consistency. Yeah, we'll determine that for sure. for sure. for sure. Yep. But I'm going to send you So, Justin said the best dumbbell 15 is Map's uh 15 muscle mommy Doug.

So send that to her and then we'll have a coach call you and if you want to hire one of our coaches that's that's that's your best bet. best bet. best bet. Yeah. Yeah. Yeah. Okay. Okay. Well, um I think that's it for me and again I thank all of you. I feel like I connected all of you. Each of you have very very interesting personalities that I love every single one of you. So um I'm was very happy to see that you at least wanted to help me out.

So thank you. Oh thank you for appreciate the support. We hope we join you join the family because we uh peak in on all of our clients. So, if you're uh training with one of our trainers, we'll get a chance to see more of you, too. Yep. Yep. Yep. Nice. Thank you. Well, that's it for me. Okay. Okay. Okay. Thank you. We'll send that all over to you. you. you. We'll send that to you. All right. Bye, guys. Bye. Bye. Bye. She's so sweet. Yeah, she was a joy.

Small changes, you know, and people need to notice like protein does produce satiety, but when you're getting it from either processed food sources like protein bars, protein bars, protein bars, Yeah. they kind of hack or especially shakes, you you you lose that satiety effect. In fact, when I'm telling people to bulk who are having trouble eating more calories and protein, I I point them in the direction of protein. It helps in that. that. that. Well, you remember uh you guys remember uh when I told you I did that whole experiment where I uh did one show all whole natural.

whole natural. whole natural. Yeah. Whole and I remember how much uh I would crave the protein bars. I mean, it become like especially when you're trying to be in a calorie deficit, those sweet bars taste like it's like a treat or a candy bar. you want like three, four of those in a day and those you're talking about 240, 250 a pop. Before you know it, you creeped up on and and they're not filling. So, it's like you eat them and you're like, "Oh, that's so good." Then it's like an hour later, you're like, "I want another one of those." And so, if you're getting a lot of your protein through processed food, uh it's tough to get the real benefits of what we talk about by just focusing on your protein.

So, all right, I know you like that episode. If you did, check this one out. One of the keys to fat loss is protein. It's true. If you're not eating a high protein diet, you're not going to burn as much body fat as you can. So, today's episode, we're going to talk about the smartest ways to use protein for fat burn and to build muscle. You got to watch this. watch this. watch this. I wish I understood this earlier in my career. I think it was probably almost 10 years in when I started to just focus on this with clients.

I knew it was important, but I don't know how important. Yeah. I also did I knew what was important and but I also