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Mind Pump: Raw Fitness Truth
2574: Build a Big Round Butt in 30 Days
01:34:18
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Build a big round butt in 30 days by following these 6 steps. (1:48) Creatine and depression. (24:19) Sal’s weekly training update....
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- [00:00]
Sal Destefano
If you want to pump your body.
- [00:02]
Adam Schaefer
And expand your mind, there's only one place to go. Mind Pump. Mind Pump.
- [00:08]
Sal Destefano
With your hosts, Sal Destefano, Adam Schaefer.
- [00:12]
Adam Schaefer
And Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump, right? In today's episode, we had live callers call in and we got to coach them on air. But this was after the intro. Today's intro was 51 minutes long. In the intro we talk about fitness studies, diet advice, fat loss, muscle gain. It's a good time. Again. After that, we got to the live callers. By the way, if you want to be on an episode like this one where we can coach you on air, email us your question@live mindpumpmedia.com this episode is brought to you by some sponsors. The first one is Organifi. Today we talked about their creatine shoes, but they have this great giveaway right now. Buy three of anything on the website, anything and they're going to throw in a free green juice and some fun sized happy drops. Okay. It's a great giveaway. Go check them out. Go to Organifi.com that's O R-G-A N I F I.com mindpump. Use the code mindpump. Get 20% off. This episode is also brought to you by Brain fm. Today we talked about how their sounds and music induce different states of mind as proven by studies. In other words, you listen to focus music and you get more focused. Listen to meditate and you get in a meditative state. Listen to sleep and you get good sleep. Go check them out. Go to Brain FM mindpump. Try them out for free for 30 days. See for yourself. Also, we have a sale this month, Maps hit 50% off. And the Extreme Fitness bundle, also 50% off. They're both half off. You can find them@maps fitnessproducts.com, but you have to use the code APRIL50 for the discount. Here comes the show. You can build a big round butt, a much rounder, but in 30 days by following the following six steps. By the way, it will happen. Just do. We're about, do what we're about to say. I'll start with the first one and, and then we'll break it down. Get strong. You got to get strong to make this happen.
- [02:07]
Justin Andrews
Trying to, trying to go viral here.
- [02:09]
Adam Schaefer
Yeah, let's back up though.
- [02:11]
Doug
Yeah, back it up.
- [02:12]
Adam Schaefer
The butt is a muscle.
- [02:13]
Justin Andrews
Yeah.
- [02:13]
Adam Schaefer
This is what people forget. Like they want to get a bigger butt and it's. It's a muscle. If you follow the steps to building muscle applied to the glutes, it's going to build, it's going to get bigger if you just do that. Yeah.
- [02:28]
Doug
That's the beautiful part about it. It's a muscle you can build and develop. It's not. You don't need to go get these weird. What do you call those?
- [02:37]
Adam Schaefer
Injections.
- [02:37]
Doug
Injection or like. Yeah, some kind of replacement for it. You just need to build and develop it just like any other muscle.
- [02:43]
Justin Andrews
By the way, the reason why this is so important, you have to explain why this point you're. Is the first point and probably the most important point is I, when I think back to all the clients that specifically asked for this. Right. Which was a good percentage of my female clients, this was like the thing. Right. But it almost always came with, I also want to trim my waist or slim down or lose body fat. Right. And I think it's important to understand that. Okay, yes, it's a muscle. Yes. You need to build it. Just like a guy who comes in and says, I want to build my biceps. The same approach would happen, only we're focusing on the butt and so the biceps. But what comes with that, that I think is what not talked about enough is understanding how important the calories in relation to that. Yes. So it's, it's important to understand that, you know, we don't do that at the same time. We're not losing body fat and building muscle. Same point. So if the focus is a bigger round, but you have to go in with the same mental approach of I want to build this muscle.
- [03:41]
Adam Schaefer
That's right. And this is a 30 day process. We're talking, we're going to highlight how to do this in 30 days. And it's not, you know, is it going to happen if you do what we're about to say, it's probable that you'll see a difference. So. And I'll challenge everybody listening right now. Take a picture of your glutes from the back and from the side and measure them. Don't send it to any of us. It's for you.
- [04:03]
Doug
Please keep it.
- [04:03]
Adam Schaefer
This is just for you. And in 30 days you'll see a difference. Now let's back up for a second. Why is this even a thing? Why are we attracted to glutes? By the way? Everybody thinks this is a female thing. When women are pulled on what body parts in a man they consider attractive, glutes typically make the top five.
- [04:20]
Justin Andrews
Yeah.
- [04:20]
Adam Schaefer
So it's like, why are we all. Why Are strong looking glutes attractive? Well, I'll tell you, it means you have good function. In fact, it'll be tough to find a powerful, strong, effective athlete who doesn't also have well developed glutes. This is.
- [04:38]
Doug
It's impossible.
- [04:39]
Adam Schaefer
This is the lumbo pelvic hip area. It's one of the muscles that separates us from other primates is our powerful glutes. It's why we can stand upright. It gives us power when we run, move, rotate. It gives us power when we lift things. So there's a primal reason as to why this is considered attractive. It's functional. Which takes me back to getting strong and back to what you're saying, Adam, you gotta get stronger. Because getting stronger means you're building muscle. It also means you're eating right. It also means you're doing a lot of things right. So what you don't want to do is just do a bunch of butt exercises and not measure strength. If you get significantly stronger in 30 days, I guarantee you're going to see a difference in the way your butt looks. It'll probably look fuller and bigger as a result. So that is your metric. The reason why I started with get strong is in this 30 day period.
- [05:31]
Justin Andrews
How do I know?
- [05:32]
Adam Schaefer
And you got the before and after pictures and literally do that at the beginning and at the end of this. But stop looking in the mirror at your butt. Through this process, measure strength. If at the end of this 30 day period you've added weight to your main, you know, butt exercises, which we'll get to. You've built your butt. That's a fact. So that's the number one metric. Start there. The second thing is to increase the amount of volume of training you're doing for your glutes. But this comes with a caveat, okay? You have to take that volume from other body parts. What you don't want to do is look at your total workout. Just add more stuff to your glutes. Take away from your back, take away from your shoulders, take away from chest, take away from your core, and then give it to your glutes. Because there's a total amount of volume your body can handle. If you just add a bunch of work to your glutes and keep everything the same, you're likely to overtrain and you're not going to see the strength gains, you're not going to see the butt build.
- [06:25]
Justin Andrews
So I would be even more specific in regards to volume. I mean, volume is set reps times weight, right? So that's what gets Total volume on the glutes and increasing volume on the glutes while doing these other things. Getting stronger, like we're saying, will result in that. I would go even further and say increase volume through load. I just think that a lot of the girls that I trained were doing a lot of volume, but what we would call junk volume. A lot of these butt kicks and dog pees and doing the kickbacks on the Stairmaster. So they were doing a lot of volume through reps and sets, but they tend to shy away from load. And so typically when I have a client that we're trying to focus on this, I'm going to increase volume. But the way I'm going to increase volume is primarily through load, because I'm also tipping into the novelty stimulus, too, because I know that they need to increase volume and I know they probably do a lot of these different creative exercises because that's what all the magazines show them. That's whatever all their friends have probably told them. And so I'm going to go in the direction of let's go load the bar and get more volume through. Really trying to push strength.
- [07:33]
Doug
Well, it's a generalization, but yeah, you see that a lot. That from the female perspective and then with men that you brought up earlier, like men with, like, big glutes, it's. It's a byproduct of just lifting heavy. I mean, like your support system in your posterior chain, you have. In order to be able to, you know, support that, your muscles have to respond accordingly. And so it's like, it's inevitable. Like, it's just going to grow there. So to be able to take from that, from a women perspective, add load and just focus on that for a while is going to make a big difference.
- [08:02]
Adam Schaefer
That's why get strong was number one. Right? You could. You add a bunch of exercises and at the end of 30 days, you're not stronger at anything. You're not going to grow your butt. So getting strong is number one. Adding volume is number two, but getting strong is still number one. So you train the glutes, focus on the glutes, you prioritize them in your workouts, and we'll get there. By the way, we're going to get to what this workout will look like. But get strong. The goal is, can I lift more for 5 reps? Can I lift more for 1 rep? Can I lift more for 8 reps? But don't do the super high rep stuff. Stay in the lower rep range and get stronger. That's your Goal. And again, if you get stronger, you're going to build your butt. Next up is to eat. Now, you mentioned this, Adam, with calories eat, you got to fuel muscle growth. If you're trying to cut while trying to build, neither will happen. You're going to do nothing. Okay? You'll just sit there and do nothing. So you need to eat in a calorie surplus to make this happen. Now, the question after I say this is always, what does that look like? What does that look like for me? So I'm going to give a general answer. Now, of course there's differences from individual to individual, but we're talking about 30 days. So I feel very confident in making the following statement. For most women who are watching this, who are like, I want to get my butt built bigger, do this. Add 3 to 400 calorie meal to every single day. Just do that for the next 30 days. You're getting stronger. Add a meal that's 3 to 400 calories to your total day, whatever your day looks like, and make sure that day has that, that meal has 50 grams of protein. If you do that, that calorie surplus in a 30 day period, the extra 50 grams of protein a day for the average woman, plus getting stronger, you're going to see a big difference at the end of 30 days.
- [09:36]
Justin Andrews
This is necessary. There's this misconception that when you are doing your hip thrusts and deadlifts or your booty kickback, these exercises where you feel your butt in the gym and it gets full of fluid and blood and it gets pumped up, you don't. The glutes are not growing in that moment, they're breaking down. It's not until you rest, recover and eat to fuel the recovery, to fuel the adaptation, to fuel the gains, that that actually happens. And so if you don't do this part, but you do all the right exercises, you train really hard, you do low reps, you're saying, but you don't give it the calories you need, you're not going to get the results. You have to be in a surplus, which this is the probably the most challenging part. Because again, like I said when I started, this was my clients that wanted this also wanted to tone or lean out or wanted to lose body fat or they wanted abs. So they would be asking for both. And the truth is we just got to focus on one or the other right now. And if the main goal is on glutes, we'll get to your abs, we'll get to the leaning out process. Now, I know that there's a possibility that I can show her both at the same time, but I won't be able to if she's not eating enough. If I do it right, I can put her in a slight calorie surplus, and she actually builds some of her glutes, builds some metabolism, and might even lean out a tiny bit. But that will not happen if she's constantly in a calorie deficit, afraid that she's gonna put any extra weight on trying to build her butt. If you do that, you're suspended.
- [11:04]
Adam Schaefer
Now, the kind. The kind of person that is attracted to the message that we started the show with, which. Which is get a bigger, rounder Butt in 30 days, would benefit from a. A nice bump in, you know, 3 to 400 calories with 50 grams of protein in that meal. And what they'll end up with is a faster metabolism at the end of this anyway. So in other words, if you do what we're saying and you're trusting it, all right, fine. I'm gonna add 3 to 400 calories a day, and it's gonna have 50 grams of protein, and I'm gonna get stronger. At the end of 30 days, if you still want to get leaner, guess what? You're in a better position to get leaner anyway. We're only talking about 30 days, everybody. Okay? Adding three to 400 calories a day with 50 grams of protein, with good strength training, you're not going to gain a bunch of body fat at the end of 30 days. But what you will gain is muscle. You'll gain roundness. Your butt will look higher. That's why I'm telling you to take a side picture, because the side picture tells a lot of the story. You'll look at the side picture next to each other, and you'll be like, oh, my God, my butt lifted 2 inches because you built it. So 3 to 400 calories. So map that out for yourself. What is 50 grams of protein? Look like 8 ounces of some kind of meat. Add some carbs in there to make up the difference. Some fats really doesn't matter. Carbs, fats, whatever makes you feel better. Some women feel better with more carbs, other women with more fats. But hit the 50 grams of protein in that extra meal if this is challenging for you. So if you're listening to this, you're like, oh, that's a. I can't eat another meal. That's 3 to 400 calories. Make it a shake then. And you can make a 3 to 400 calorie shake with milk or coconut milk protein, you know, a protein powder. Throw some peanut butter or some fruit in there, but add that 3 to 400 calories consistently every single day with your routine. That's going to fuel the stimulus that you do with your workout.
- [12:46]
Justin Andrews
Also understand that if this is challenging for you to do this, there's a clue into why you haven't been able to do it in the past. If you hear this advice and you go, okay, I'm going to do it, and then your response is, I just, I can't get this. That's so hard. Or I get one day, and then two days, I don't get. There's your reason why. You, even if you've been doing all the right exercises and you, you heard or you had a trainer tell you all these things on what to do to build a butt, but you struggle on the nutrition side consistently, that is enough to keep you from building the butt that you want to build. And so know that if you, if you are trying to do this and that's difficult, that's a hint. That's probably why you've struggled in the past, is because you haven't been able to consistently. No different than the guy who comes to me and wants to build his quads or his biceps and he's like, I do all the exercises, and then when I have him follow a meal plan, and I'm like, you missed four of the seven days. Like, you're not, you're not going to build that chest. You're not going to build those arms or thighs aren't there? It's no different. You got it. This girls are the same thing. When you have this as a goal, you've got to be consistent with that nutrition. You got to be consistent with the protein, got to be consistent with the calorie surplus, and then get strong.
- [13:52]
Adam Schaefer
And now, now the 50 grams of protein is very important here, okay? So if you just add. If you had 3 to 400 calories and it's low protein, it's not going to be nearly as effective. So make sure you prioritize the protein with that. But again, when you're doing a good strength training routine, you're. Think of it this way, okay? You're trying to build a house. Let's just imagine you're. You're building a house. What the good strength training routine does is it sends the blueprints. Here's what the house looks like. And then it sends the workers. All right, here you go. Here's the. Here's the blueprints. Build me a house. But then you don't give them any lumber, you don't give them any nails, you don't give them any tools. You're not gonna build anything if you send the blueprints and you send the workers. In other words, good workout, good programming. You send the signal. You gotta send the materials. The materials are the calories and the protein. When you do that all together, magic happens. All right, next. Sleep. Nine hours every night. One of the most anabolic things you could do. Anabolic meaning Build. Things you could do is get good rest. One of the most catabolic things you could do is to get terrible sleep. So if you're trying to build anything and you get bad sleep, it's gonna be almost impossible. And there's very fascinating studies on this. There was one study. Now, this was done in a calorie deficit, so this is a fat loss study. But they took two groups of people, matched their calories, matched their food intake. One group got bad sleep, one group got good sleep. The group that got bad sleep lost twice as much muscle and half as much body fat. They both lost the same weight on the scale, but they lost a bunch of muscle. So sleep is imperative. So what you need to do with this is set your. Set your nighttime routine. Be like, I need to go to bed by this time and wake up by this time. Keep it consistent for 30 days in a row. This is going to turbocharge. What you're looking for when it comes to butt development.
- [15:42]
Justin Andrews
Well, this goes back to the misconception of that when you're in the gym lifting weights and doing all the exercises, that's where you build the muscle. It's not. That's when we send that signal. That's when we break down. It's when we sleep and eat, is when we recover and adapt. And that's where you get the most bang for your buck. So if you are, again, doing all these great things, but then you have terrible sleep, you're neglecting the most important time as far as the part of the adaptation. The growth in the butt is when you get that recovery, when you get that rest and recovery, that's when it goes to work. That's when it builds. And so it's so crucial that this is important to you.
- [16:14]
Adam Schaefer
Poor sleep inverts your cortisol. So cortisol is a valuable hormone. We need it. No, cortisol means you're not healthy. But cortisol is supposed to be high in the morning and start to dip down towards the evening. And what happens with poor sleep is you start to, your cortisol starts to ramp up to try to give you energy and then it starts to invert and you get low cortisol in the morning and you depend on caffeine. Then cortisol starts to rise in the evening as stress accumulates, which then affects your sleep poorly. So poor sleep inverts your cortisol. Good sleep gives you the good cortisol that you want. Higher in the morning, lower in the evening. Growth hormone is terrible. So when you get bad sleep, most of your growth hormone is released at night. What is growth hormone good for? It's good for fat loss, it's good for your skin, your hair and nails recovery. Poor sleep means you get terrible growth hormone and your testosterone. Yes, ladies, you need testosterone just like men do. It's just a different amount. But your testosterone gets depressed. Low testosterone in women is just like low testosterone in men. You won't build muscle, you're depressed, you don't have good motivation. Your libido is crappy, by the way. One of the hallmarks of what we're saying, one of the signs, or should I say side effects of following what we're about to say is going to be a higher libido. So it's going to be interesting. If you do this right, you feed yourself, get good sleep, you get stronger, you do the volume appropriately, your sex drive will actually go up as your body becomes more anabolic, which is a sign of many things. And one of them may be that your natural female testosterone levels go up a little bit, which is a great muscle building hormone. And then estrogen and progesterone become more balanced through this 30 day period. And they do invert through menses through your period, but they become appropriate. And what happens to a lot of women when they don't get good sleep is they become estrogen dominant as their body tries to cope with poor sleep. Not a great place or to be when, when it comes to building muscle, you feel more anxious, more agitated, you have hot and cold intolerance. So sleep, sleep is very important for this process.
- [18:16]
Doug
One of the, I think it's the number two oversight in terms of like the commonality with women for when I've trained for a very specific goal like this because you get into this thought process that this is your entire goal. And so that means I got to get up, I got to prioritize getting up and prioritize the workout. And the workout is everything.
- [18:34]
Justin Andrews
Yeah.
- [18:34]
Doug
And so you end up doing the workout consistently, but now you're cutting into your sleep, and then you cut into the sleep and then it becomes this, this process of spinning your, your wheels in the mud and, and you're really not moving forward because this is, this actually takes precedent over that. So a lot of times, even like trading this out for a workout is going to be much more advantageous for your goal.
- [18:56]
Adam Schaefer
Yeah, I'd rather have a woman, Okay. A woman who worked out twice a week strength training and got good sleep, all things being equal, would build more of a butt than a woman who worked out three days a week but compromised her sleep. So very, very good point that you made there, Justin. Sleep is extremely important. Next, take creatine. Okay. Creatine is an exceptional supplement, by the way. Study just came out. Not related to what I'm about to say, but it reduced symptoms of depression by over 60%. It's got cognitive benefits, it's good for your brain, it's good for your organs. It's a longevity supplement, but it also does something exceptionally well, which is build muscle and it hydrates your muscles. Okay? Your butt is a muscle. The more hydrated your butt is, the rounder it's gonna look in a 30 day period. Just taking creatine and lifting weights will build your butt. Okay? So this is a supplement you can't skip out on. Now, some women say, and some men say this. It upsets my stomach. That's a common complaint. Although it's not common. If someone does complain, it's. It has to do with gastro distress. One of the easy ways to remedy that is to split up your dose of creatine. Yeah. Yeah. Take a little bit with breakfast, lunch and dinner rather than one big dose. And that tends to satisfy or fix that.
- [20:09]
Justin Andrews
Now, I'm not recommending this, but if Justin was a chick trying to build his butt, he would probably get those extra 2, 300 calories through a bunch of gummies. Oh, crate and kill two birds with one stone, if you know what I mean. If you're supposed to hit 300 calories, grab some of those organifi. Gummies, maybe an extra 4 or 5 of those in your, in your serving. You got a bump in calories. Got your creatine.
- [20:31]
Adam Schaefer
You know what?
- [20:32]
Doug
A little, nice little snack.
- [20:33]
Adam Schaefer
That's a funny joke and a plug. But here, you know, here's the truth, okay? The, the number one reason why my clients failed to be consistent with creatine was they forgot. Yep.
- [20:46]
Justin Andrews
Taking it.
- [20:47]
Adam Schaefer
And it's, it's like, it tastes like, it's like sand, it's gritty, you know, which for me, I'm a fitness, you know, I'm a fitness, you know, fanatic. You know, you could even say obsessive. I don't care what it tastes like.
- [20:57]
Justin Andrews
I'll take it, dry, powder it, whatever.
- [20:59]
Adam Schaefer
Yeah, my clients will come. Oh, I gotta take a powder. Oh, I forget. I've never seen more consistent people than, than our listeners that are doing the, the, the gummies. The creatine gummies.
- [21:11]
Justin Andrews
No, just transference.
- [21:12]
Doug
And yeah, the chews from organifs it easier.
- [21:15]
Justin Andrews
You're getting a little bit extra calories, so why not? I mean, even more reason if you're trying to put yourself in a little bit of a mini bowl. Bulk it tastes good. Build some up. Tastes good. Get your creatine, be consistent with it. Like, I don't know, that's probably why.
- [21:26]
Adam Schaefer
You eat like three of them with each meal. 3, 4. With each meal you're going to bump your, you're going to take in like 10 grams of creatine, which is good. No, it works out well. All right, lastly, here's what your routine will look like for your glutes. Monday, hip thrusts. Wednesday, squat. Friday, deadlift. Get. If you get stronger, which you will. Listen, you will get stronger if you follow what we're saying. You'll get stronger in your hip thrust, you'll get stronger in your squats, and you'll get stronger deadlift. If at the end of this 30 day period, you've added weight to all of those, your butt's bigger. And the before and after will show it.
- [22:00]
Justin Andrews
What do you say? Three to five sets, depending on your experience. Three sets for those each exercises if you're kind of on the beginner side, maybe four if you're in the middle. Five if you're advanced.
- [22:11]
Adam Schaefer
Yeah, probably.
- [22:13]
Justin Andrews
Yeah, I think so. I think that would be.
- [22:15]
Adam Schaefer
And you'll see if your total volume is appropriate. You're eating the way you're supposed to. You'll see week over week strength gains and probably all those lifts.
- [22:25]
Justin Andrews
Now what's crazy is whenever I get clients to do this initially, they think, and this is why I brought up that point earlier about junk volume. They think this is way less butt stuff. They think that. Oh my God, I'm so used to doing all these other exercises.
- [22:43]
Doug
But. Sorry, it's always fun.
- [22:44]
Justin Andrews
Sorry, not what I meant, Sal.
- [22:47]
Adam Schaefer
Yeah, I know, my bad.
- [22:48]
Justin Andrews
But no, they do, they think that. I mean, it's like, like how often do we get this when People buy maps and a ball. It's always like a female client who's like, there's not enough volume for my legs. It's like, no, you're doing the right kind of get stronger. You are going to get stronger. You are going to build your legs, you are going to build your butt. This is all that's necessary. No, it does not have a bunch. You do not need to put a bunch of junk exercises in there to add volume. These are the ones that's going to build the muscle, build the butt, make it bigger, make it rounder. Sticking to those and not thinking. Okay, don't make the mistake of thinking more is better. And then add all this extra junk.
- [23:21]
Doug
Volume more in the recovery and feeding yourself.
- [23:23]
Justin Andrews
Yes.
- [23:24]
Adam Schaefer
And if you're getting stronger, it's working. Don't add. Don't throw a bunch of stuff at it. Leave it alone. So, yeah, I can't wait to see what people come back with with this. But this was my formula. This is my formula with my clients. When I had female clients are like, I just want to get a bigger butt. I'd say, watch what happens. Give me 30 days. The hardest part, I'll tell you what the hardest part was for them was the eating more. Because the workouts I had under control. Magician. Yeah, that was that. Like, the workouts, they were with me, like, they're gonna get a good work.
- [23:48]
Justin Andrews
Yeah, yeah.
- [23:50]
Adam Schaefer
The sleep sometimes will be a challenge, but the eating was a tough one. Getting them to bump their calories. They're so afraid of getting all this body fat.
- [23:56]
Justin Andrews
Well, especially 10, 15 years ago when we were training a lot of people. Oh, it's a little bit different. Like the fact that there's a muscle mommy thing and that women want to build and get strong. That didn't exist 10, 15 years or it was very rare. Right. That you would come across that. So it was a constant challenge to convince these clients to eat in a surplus in order to build their butt. Even if they did it for me for a day or two, they would normally back out and be like, I can't keep eating like this. No way, dude.
- [24:19]
Adam Schaefer
How crazy is that study that I brought about the creatine? 60. It was over 60 reduction in symptoms of depression. They were using, I want to say, 10 grams a day. So what they're finding in studies of creatine, five grams a day is what's been recommended forever for athletic performance benefits, muscle. They find that 5 grams a day is enough to saturate the ATP and muscle. But they're now showing in studies, because the brain is a, for lack of a better term.
- [24:46]
Doug
Interesting. Yeah. What's happening?
- [24:48]
Adam Schaefer
It's a thirsty organ. It uses up a lot of energy. Okay. And what they're finding is 10 to 20 grams a day is needed to saturate creatine levels in the brain.
- [24:58]
Justin Andrews
Now I'm just the skeptical me here. Right? And how far did you go down this like study rabbit hole? Like did you check to make sure these weren't studies funded by the people that are making the creatine to show these benefits and to skew it in a way to make it. Or is it like a control?
- [25:13]
Adam Schaefer
No, no, this, this actually echoes other.
- [25:16]
Justin Andrews
Studies because this would make a lot of sense, right. The creatine market's super competitive. The margins are weak. You know, we're only getting people to do 3,5 grams with most of the research says let's find some, let's figure out a way to sell 10 grams of it.
- [25:29]
Doug
It's a vitamin level at this point.
- [25:31]
Justin Andrews
Is this a very non biased study?
- [25:33]
Adam Schaefer
Yes. And it supports, it supports. I'm going to pull up because what's interesting about this is. So I took some, I wrote down some things about, about creatine.
- [25:42]
Justin Andrews
By the way, while you're looking that up, I shameless plugged organifi. But I do believe they have a cool promo going on right now, don't they, Doug?
- [25:48]
Sal Destefano
They do, yeah. If you buy three products they will include, let me look it up here, free green juice and a fun size happy drop.
- [25:57]
Justin Andrews
Oh, that's cool. There you go.
- [25:59]
Adam Schaefer
Well, so I'm trying to look for. I don't remember. I don't have it. I can't find it. I should say. But women tend to benefit more from creatine supplementation.
- [26:08]
Justin Andrews
I mean that makes sense because you're typically going to be lower calorie, lower. They probably do lower protein intake. Right.
- [26:13]
Adam Schaefer
So they eat less. Yeah.
- [26:14]
Justin Andrews
So that makes sense.
- [26:15]
Adam Schaefer
Yeah. But 61, you guys, that's, that's like, that's like pharmaceutical better than pharmaceutical effects. So in other words, okay, so depression's interesting, right? Depression is very complex. Some of depression is physiological. So if I deplete your brain of energy, you're just going to feel physiologically depressed. Then there's like real life things that you should feel depressed about. Right. Like stuff happens or whatever. But these are, this is physiological type of depression where you just feel down. You just feel down. And it's a lack of energy to the brain and supplementing with, with creatine made A huge difference. That's a huge 61% reduction.
- [26:55]
Justin Andrews
Yeah.
- [26:55]
Adam Schaefer
And it's cheap. Creatine is cheap. It's so inexpensive now and it's so.
- [26:59]
Doug
Easy to take between that and like head impact and everything else protection. So. Yeah, I know for the brain. It's really interesting what they're finding with it.
- [27:07]
Adam Schaefer
So crazy. I'm. I'm experimenting with higher doses. I don't know if I know I've been taking for so long, so I don't know. I will tell you this. What though. My, my. You brought up map Synabolic. I, you know, I scaled way back on my.
- [27:18]
Justin Andrews
I was just gonna ask you what's the. I wanted up. I want a weekly update on this journey for you because it's quite the challenge for you, dude.
- [27:26]
Adam Schaefer
So I wrestle with it weekly. My volume went down to five days a week of like bodybuilding high volume. And you guys all know I'm trying to like break this, the chains of this stronghold on me, right? And I had a huge thing that happened a few weeks ago and I scaled it down to two days a week. And so I'm following maps anabolic. Not the three day week version, the two day a week version.
- [27:48]
Justin Andrews
So what I saw today, that's one of your two days. You're done.
- [27:50]
Adam Schaefer
That's it now. Now what's happening is, and this is just for the audience who's interested. For me, I'm trying not to focus on my body, my strength. I'm trying to just do the bare minimum for strength training and then work on mobility. Because my, my goal is to get back into Brazilian jiu jitsu. But I'm like, it's making me strong. Strong as hell. Like I'm out there, dude. I did, I was doing pull ups with 115 pounds.
- [28:15]
Justin Andrews
I mentioned 275. I said something to you. I was like, bro, what are you doing over there?
- [28:19]
Adam Schaefer
I mean, I'm eating less. I'm trying not to like go CR. Food because I'm trying to like again, I'm trying to break. But that, I mean that program is pretty. It works. Who wrote that? No, I'm just kidding. I can't believe how much stronger I'm getting now.
- [28:33]
Justin Andrews
Are you, are you like. So I'm assuming if you did once a day, what are your workout days? Monday, Thursday, or typically Monday, Thursday, Monday, Thursday. Okay, so are you finding yourself having to do something else on the weekends to keep your brain busy or not? Like, what do you.
- [28:48]
Adam Schaefer
So here's the, here's the truth around all of that is I need to be active because we're so sedentary. I had this conversation with my wife. We sit in here all day long. We're not in the sun. We're under electric lights. And if I don't move. And strength training is so protective that I had a protective effect because I would lift in the morning, then come in here. But now that I'm not doing that, I'm going to try walking more. So on the weekend, what I'm doing is really trying to walk a lot. Take the kids to the park twice a day, take them to the far park. I'm probably gonna buy a bike so I can start, you know, riding around. Like, I just gotta move more, man. Because we're. We're terribly sedentary. Yeah. So bad.
- [29:28]
Justin Andrews
More me, I'm feeling that way with, like, the sun. I just got back from Cabo. We were there for four days, and just in the sun all day long.
- [29:36]
Adam Schaefer
Your skin responds really well. Your psoriasis goes away.
- [29:39]
Justin Andrews
I know. It's like, oh, obviously, you know, the vitamin D connection you made a long time ago with. For me, telling me that. And it's a. It does make a big difference. And it's just rough for me that I don't consistently do that. And it's. It's moments like this where all of a sudden I get, like, an abundance of it. And then I feel how. How good I sleep, how amazing I feel. It's like, God. So I gotta make a conscious effort to get out there. I'm hoping the new place. I have a really nice, like, kind of backyard setting where it's. And the backyard stays really warm and nice. I'm hoping that Katrina and I got these, like, nice day beds. Like, the thought behind that is like, okay, I'm going to try and, like, lay out and do more of that. That what I didn't do before, I haven't. I haven't had a pool. And so now I have a pool. And so I'm thinking that that might get me to do more of that outside. Because you're right. We do this all day long. And then I'm guilty to go inside on the weekend and. And get moments, but not as much as I. I should be getting outside.
- [30:32]
Adam Schaefer
And then I'll tell you another thing I'm wrestling with. So I'm trying to do my workout, trying to not focus on muscle size, strength, trying to break this chain. Meanwhile, Justin walks in and you look like a moose right now. You have put on. Are you weighing yourself no, no.
- [30:47]
Doug
I'm so bad.
- [30:48]
Adam Schaefer
I. I'm gonna tell you right now, you've gained at least seven pounds of lean body.
- [30:52]
Justin Andrews
Did you not do the. The thing either?
- [30:54]
Doug
No, we had. You didn't have that set up.
- [30:56]
Adam Schaefer
I just. He's just trying to get stronger.
- [30:58]
Justin Andrews
I know he isn't, but I. I was so curious.
- [31:01]
Doug
Myopically focused.
- [31:02]
Adam Schaefer
You're dealt your back and your arms.
- [31:04]
Justin Andrews
I mean, luckily, it's you who's doing it, because obviously be with people would expect me to do it. And you probably get. You're. At least the people that are probably paying attention to you are like, they just want to see you get stronger. But I'm curious on, like, what the actual numbers end up saying, and I think the fact that you don't care is what makes it even more interesting.
- [31:19]
Adam Schaefer
Of course. The fact that all that matters.
- [31:21]
Justin Andrews
Yes. All that matters is getting stronger lift. And you're not over here, like, weighing and tracking and measuring like I did.
- [31:26]
Doug
I mean, I weighed in the beginning, and I just didn't do the Dexa and all that, which would have been great.
- [31:30]
Justin Andrews
Yeah.
- [31:31]
Doug
Yeah. Because at the end is really where I'll see that. That's how I always like to do it. It's like, I got a goal, and I want to just immerse myself in it. And then at the end, we can kind of see the.
- [31:41]
Adam Schaefer
How's your strength? How much stronger? You got to be a lot stronger just by the way you look. Yeah.
- [31:46]
Doug
It's finally really kind of like, turned a corner for me. It. And it. For me, what I realized with my training now that I'm getting more specific in trying to do the actual push press, and actual jerk press is getting rid of the eccentric, you know, And I was.
- [32:04]
Adam Schaefer
I was. That's making you burn out, dude.
- [32:05]
Doug
I was burning out. And it was frustrating because I would get back to, like, do a few more reps, and it was like, oh, my God, I just might. I was so taxed. And then I would cut my workout kind of short of what I thought I was going to be doing.
- [32:17]
Adam Schaefer
So you're just dropping the weight?
- [32:18]
Doug
Just dropping it in here. Felt bad about it first.
- [32:21]
Justin Andrews
I was like, it's.
- [32:26]
Doug
Yeah.
- [32:26]
Adam Schaefer
And I'm just.
- [32:27]
Doug
I'm doing it.
- [32:28]
Justin Andrews
And so my gym. I'll do whatever mine.
- [32:31]
Doug
But so this week, I'm actually going to be consulting with, you know, Jordan Shallow's buddy Jordan. I. I can't pronounce his last name, but he has a gym, like, down the street at. In Santa Clara, and he Does a lot of Olympic lifting. And so I'm going to go in there and he's going to help sharpen the technique.
- [32:48]
Justin Andrews
Oh, cool.
- [32:49]
Adam Schaefer
And.
- [32:49]
Doug
And help me out with that.
- [32:50]
Justin Andrews
Can you tell us. Camera. Are you going to take. Oh, cool.
- [32:53]
Doug
Yeah, we'll do a workout.
- [32:53]
Adam Schaefer
Can you tell. Is it a secret or where do you think you're at now? Because the goal is 315. What do you think you're moving at?
- [33:00]
Justin Andrews
You haven't reached where you.
- [33:01]
Doug
I haven't. I haven't. I haven't pressed it, dude. Because I've. I've. I mean, I've thrown like 275 up, but I haven't pressed beyond that.
- [33:09]
Justin Andrews
Oh, so you've already pushed 275?
- [33:11]
Doug
Yeah.
- [33:12]
Adam Schaefer
Oh, God.
- [33:13]
Justin Andrews
Oh, wow. Really?
- [33:13]
Adam Schaefer
This guy's a moose over here.
- [33:15]
Justin Andrews
Oh, wow. Now, that was.
- [33:16]
Doug
I did it once, and then I was like, okay.
- [33:18]
Justin Andrews
And then wasn't that previously, what, their highest weight?
- [33:22]
Doug
That was my highest in.
- [33:23]
Justin Andrews
So you've already reached that. Oh, interesting. Because originally that's what I would. If I was you, I would have made that goal. I get back to young me. I'd be happy. You know?
- [33:33]
Adam Schaefer
Can I just say right now, getting.
- [33:34]
Doug
Closer to the end. So I'm like, this is such a.
- [33:37]
Adam Schaefer
Like, since as you get older, as a man, there's a part of you that. That old. That lion inside doesn't want to die. So the fact that you. Now. You're 46 now. 45. 45.
- [33:44]
Doug
45.
- [33:44]
Adam Schaefer
45.
- [33:45]
Justin Andrews
Yeah.
- [33:45]
Adam Schaefer
You hit a. Your. Your previous college best.
- [33:48]
Doug
Yeah, that feels good. Yeah, that.
- [33:50]
Adam Schaefer
How's your ego feeling? It did.
- [33:51]
Doug
I don't know.
- [33:52]
Justin Andrews
Like, I'm already.
- [33:55]
Doug
I, like, moved.
- [33:56]
Justin Andrews
Right.
- [33:56]
Doug
I was like, oh, how am I gonna be able to do. I didn't even celebrate that all. Like, I was like, not typical.
- [34:04]
Adam Schaefer
Justin.
- [34:05]
Doug
Yeah.
- [34:06]
Adam Schaefer
Not there. You know what else is helping? So remember how I said on the show, Justin gets very motivated by negative, like, so people are flooding with comments talking to him. Yeah.
- [34:13]
Justin Andrews
Somebody said Sal would.
- [34:15]
Doug
Already got this.
- [34:16]
Adam Schaefer
Yeah, it's working. Everybody talk to Justin.
- [34:19]
Justin Andrews
Hey, meanwhile, that's Sal. That's on the other side over there. Yeah, just a bunch of fake accounts. Just Sal's got a bunch of fake accounts.
- [34:24]
Doug
I didn't even check.
- [34:26]
Justin Andrews
That's what I was. I convinced myself that's all my negative ones. Like, this is just sales. These people can't really hate. These people can't really hate me that bad, can they?
- [34:35]
Adam Schaefer
Oh, I was like, help me with the kids. No, I gotta talk to Adam.
- [34:40]
Justin Andrews
I'M busy making my fake account, dude.
- [34:43]
Adam Schaefer
No, you look, bro. You look. You're getting jacked, dude. This is gonna be exciting.
- [34:48]
Justin Andrews
Anything. Anything that you are learning about yourself. I think you and I talked. Who was the guest?
- [34:55]
Adam Schaefer
You.
- [34:55]
Justin Andrews
You. And we were after Dean. Oh, was Stan.
- [34:58]
Doug
Yeah. Because you even brought it up today. We were talking about growing your glutes. It's like the junk volume thing for me has been a real thing. Like, it's. It's really fried me, like. And I. And I thought I had to do all these things to reinforce and, like, you know, extend my workouts on some level. So I felt like I was still getting strong overall, and it's been actually, like, having the opposite effect. And so the last week, week and a half, two weeks, I just completely dropped all the junk volume. I've rested a lot more. I took even two more days of rest than I normally would have. And I feel strong, dude. Like, I'm like, okay, isn't that.
- [35:35]
Adam Schaefer
It's.
- [35:35]
Doug
It's a sweet spot. It's a lot less than I thought.
- [35:37]
Adam Schaefer
Isn't that crazy? When we take our own advice, what happens?
- [35:39]
Justin Andrews
Well, I mean, that's a. That's a great hustle, dude. That's a great fitness tip or single topic. We haven't. I don't know if we've done something on just talking about junk volume because it. It's. It's crazy when I think of the things that we get, like fitness people that buy our programs. Right. New beginners that just trust a process or have listened to the podcast for a long time. They're easy. They get. They get the program, they trust us, they just do it, and it blows their mind. The most challenging people are the people that think they know or that have been lifting, say, for a long time. And then they buy our program and they go, oh, my God, this isn't enough.
- [36:10]
Adam Schaefer
Yep.
- [36:11]
Justin Andrews
And, you know, and what they end up doing. I know what they do is they end up modifying it because they Making it not work. Yeah. And then they make it a. A lesser program. And even if they see from it, they could have saw better results if they actually truly trust the process. And that's because of this disjunct volume that we're all guilty of. We're guilty of thinking, ah, I need to do more, because I can do more, because I can do more. More is better. Right. It's like, it's so hard when it does. That doesn't serve you in this pursuit. In the pursuit of getting stronger or body composition More is not always better. In fact, many times it's the worst thing that you could possibly do. You have to have that.
- [36:46]
Doug
There's anxiety there, you know, because you're.
- [36:48]
Adam Schaefer
Like, it's real, man.
- [36:49]
Doug
You're like, wait a minute. But that's. I don't know if I'm gonna be moving forward if I didn't get enough, you know. And so, yeah, it's just been really enlightening in terms of like way less than I thought and not. Not just a little, it's like a lot more.
- [37:01]
Justin Andrews
Oh, wow.
- [37:02]
Doug
Yeah.
- [37:02]
Adam Schaefer
Oh, you're gonna hit it now.
- [37:03]
Justin Andrews
I know. Watch. Because you barely really focused on that. So give it a couple more weeks and watch.
- [37:08]
Doug
Well, you'll probably almost want my workouts just to be practicing it. And literally no other exercise.
- [37:13]
Justin Andrews
You should.
- [37:14]
Doug
Why not with that?
- [37:15]
Justin Andrews
Why not? I mean, this is video series, but it's. Sorry. Get the point across though, you know, I'm saying it'll really make the point. Like, hey, if that's your goal, then this is what you really distill it.
- [37:25]
Doug
Down to the last month might just be that, like.
- [37:27]
Justin Andrews
That makes sense.
- [37:28]
Adam Schaefer
That makes a lot of sense.
- [37:29]
Justin Andrews
Yeah, it makes a lot of sense to do that.
- [37:31]
Adam Schaefer
I gotta tell you guys a story about my. My 15 year old. She impressed. She did something this weekend that just. I was so proud of her, you know, so she. She belongs to you guys. And I've talked about my daughter to you guys before. She's a machine, right? She's just. She's like a go getter. Super hyper ambitious, you know, go, go, go type of person. Well, anyway, she signed. She wanted us to sign her up for this club soccer team because soccer season ended, but she wants to continue playing soccer even though she's still doing lacrosse. And I'm like, that's too much. Whatever. Anyway, she wanted to do it, so we did it. And you know, some. A lot of the practices have been canceled because of rain. The team was. There's two. There's like too few players on the team. So when they show up on the field, they're like, down a man or whatever. So anyway, the time comes for to play a game and she's only. They've only had a couple practices, so many have canceled. And she's like, I don't want to do it. I don't want to do it. I don't want to go. And I'm like, you know, knowing my daughter, like, that's totally fine. She doesn't have to go actually. In fact, it's Probably a good thing that I let her quit something because she's not that type of person. Talk to her mom. And her mom's like, no, she made us pay for it. Let's have her just do one game and see. So I told her, so you got to go to this game. She's like, fine, I'll go to this game. So we show up. They're down a person. So they're down a person playing on the team. And the other team was shitty. Like, this is the worst sportsmanship I've ever seen my life. They were taunting the girls at one point. Now I'm watching and, you know, I always make fun of those parents. They get pissed off and jump in or whatever. Yeah, but I felt. I felt it. These girls were. They were just terrible sportsmanship.
- [39:01]
Doug
And the coach doesn't step in.
- [39:03]
Adam Schaefer
No, man. One of the girls at one point is. She's running with the ball, passes it. Another, you know, player from my daughter's team is kind of coming after she stops, runs towards the other girl and shoulders her. So I'm like, oh, that's a red card. Ref gives her a yellow card. And I'm like. But I kept my mouth shut.
- [39:19]
Justin Andrews
Yeah.
- [39:20]
Adam Schaefer
Because I wanted to yell across. And then I know what would happen. Other dad would come in, and the way I felt was like, oh, yeah. And I would have been that guy on the video, you know, so I left it, or whatever. So as I'm watching this, I'm like, you know what? My daughter. I get why she don't want, like, I get it when she's done. I'm a teller. You don't have to ever come back. Whatever. So the game is over. You know, I talked to the ref afterwards on my own type of deal. My. And my daughter comes up, and I say to her, I say, we never have to come back. I totally get it. She goes, no, no, I want to come back.
- [39:50]
Justin Andrews
That's great.
- [39:50]
Adam Schaefer
I'm like, what?
- [39:51]
Justin Andrews
She relishes in those moments?
- [39:52]
Adam Schaefer
No, she goes, I'm so proud of my team. Everybody. This is her words, her exact words. Everybody maintain composure. The other team was trying to mess with us. We stayed calm. We worked together. I mean, they got obliterated because they were down a person and nobody could get subbed out. They got exhausted. But she's like, we all maintain composure. We all played together well. She's like, I'm definitely coming back.
- [40:12]
Justin Andrews
Oh, wow.
- [40:12]
Adam Schaefer
And that's after I told her she didn't have to. You don't have to come back.
- [40:15]
Justin Andrews
Wow.
- [40:16]
Adam Schaefer
And I was like, my heart just swelled.
- [40:18]
Justin Andrews
Wow.
- [40:18]
Adam Schaefer
I sat her down afterwards, I said.
- [40:20]
Doug
Let me tell you, champion. That's a champion mentality.
- [40:21]
Adam Schaefer
That's exactly what I said to her. So let me say. I said, let me tell you about the. The. A real winner's attitude and mentality and how you exemplified that. And I explained that to her and she's like, all right, thanks. Did not expect that. So great. So great to see that.
- [40:35]
Justin Andrews
Wow.
- [40:35]
Doug
Do you love these lessons they learn?
- [40:36]
Adam Schaefer
That's. I mean, sports provides.
- [40:38]
Justin Andrews
That's why sports is.
- [40:39]
Adam Schaefer
Yes, dude, because it's life.
- [40:41]
Justin Andrews
It's built in.
- [40:42]
Adam Schaefer
It's life in 90 minutes.
- [40:43]
Justin Andrews
Exactly. It's built. It's. There's so many important lessons for. And I. And I get it. Listen, if you. I mean, I might have a kid who doesn't like sports, so it is what it is. I got to figure it out otherwise. But I mean, if there's a chance that he plays any sport, I'm about it. Because I just think that from. From every day they have practice to every scenario of winning, losing, lose, getting, taking the starting spot, playing off the bench, coach being good, coach being bad. Like there's just a scenario, there's a lesson in it. Every single one of those things that. And it's not like you can't find lessons in life too. Like with. Throughout.
- [41:20]
Adam Schaefer
How do you condense it in 90 minutes?
- [41:22]
Justin Andrews
Well, and also it helps. I mean, for parents, I think it helps that it's presented to you and then you just gotta take advantage of it. Otherwise I'm trying to manufacture it or think of a. Like, oh, here's a good. This is a good thing. I could sit down and teach my.
- [41:33]
Doug
Son about processing speed increases in terms of them having to work through. In trouble.
- [41:38]
Adam Schaefer
Totally.
- [41:39]
Doug
It's like now you get presented something. Life, it's. It develops a little slower, but they see, recognize it like so much more.
- [41:45]
Adam Schaefer
All. So all games in are like this. But sports in particular, what they are is life acted out with simple rules in a short period of time. That's all it is. And you learn how to lose, you learn how to win. For example, the other team exemplified terrible winning. Like, if I. If I was the father of girls.
- [42:04]
Justin Andrews
On that team, coach the daughter, I'd.
- [42:06]
Adam Schaefer
Be like, what do you mean?
- [42:06]
Justin Andrews
You don't celebrate like that.
- [42:08]
Adam Schaefer
You don't taunt them that way. You'd be humble. You play well. Yeah. You know what we do? You get lessons and all that stuff. You get lessons. Like she said, we maintain this is her words, we maintain composure. So here they are getting their asses kicked. The other girls are being totally shitty and they stayed composed. I mean, a couple of them got knocked down. And you should have seen one of the girls gets blasted, hits the ground, her face even hits the grass. And she stands up, dust herself off. And you can see her mom stands up and she tells her mom, no, mom, sit down. And I'm watching this. I'm like, these girls are.
- [42:37]
Justin Andrews
That's awesome. Yeah, dude.
- [42:39]
Adam Schaefer
So great. But that's why it's so, it's so important. And I didn't play a lot of sports as a kid growing up. I got those lessons in other ways, but from, you know, I see the value in it. So, so absolutely incredible. And you got to let them win and lose, by the way. That's the other thing. Yeah, you don't let them win or lose. What do you teach them?
- [42:58]
Justin Andrews
You had a, you had a music study that you were saying, oh, you.
- [43:00]
Adam Schaefer
Know what, I gotta. Yes, dude.
- [43:02]
Doug
So I always love when you bring these.
- [43:03]
Adam Schaefer
They did a study on music and its effect on athletic performance, which is, you know, pretty cool. I think we all know everybody knows this, right? That music. Oh yeah, has an impact. But they actually measured this so high tempo music that people used and they, and they measured it against the control group. It improved peak power by 6.3%. Mean power by almost 6% and work capacity by again. Almost. Almost 6%. So 6% increase in performance.
- [43:38]
Justin Andrews
Yeah, just by, I mean, you know how significant that is. Like, what do you think what supplements are? Maybe five, like the best supplements, maybe show five, 10, maybe.
- [43:48]
Adam Schaefer
What you're looking for with the supplement is a physiological change and yet music provides that every single time.
- [43:54]
Justin Andrews
That's what I'm talking about.
- [43:54]
Adam Schaefer
It's measurable.
- [43:55]
Justin Andrews
That's what I mean. I mean like you, you're, you're lucky if you were to get that in the best supplement stack in the world, yet you can put effort into the right playlist going in and get just as much if not more results every single time. Like, that's so cool.
- [44:08]
Adam Schaefer
It's crazy too, when you look at the data on that. We all know this. We all know what it feels like. For example, for me as a kid, I was a big Rocky fan and Rocky 4 in particular we get goes against the Russian. There's those montage videos.
- [44:20]
Justin Andrews
Yeah.
- [44:20]
Adam Schaefer
If you play any of that music while I'm working out, it's. I'm going to. I can't stop it. I can't control so we all know what that feels like. But what's happening in the brain, the brain gets lit up in some very interesting ways. Like, music helps us remember things. It changes how we perceive objective things. So, like, you're out in the world, and the right kind of music will make you perceive things in a more positive way or in a more sad way or in a more angry way. Or it'll help you feel what you're supposed to feel or help you battle through feelings that are really challenging. It's very, very powerful.
- [44:57]
Justin Andrews
I wonder. I wonder how much of it is compounding too. So we already know, like, in this, in a controlled environment and study, it'll show. Play this type of music, whatever, like you said, and you'll get, you know, 6% more what happens when. And we'll use your rocky analogy the first. Like, you put that together so you're getting ready to do your lift, and you listen to your rock music, and you PR or you win the game. You score the main goal. Like, now you have that reinforcing. Yeah. Now you have this memory the next time you go in. Right. I'm gonna get ready to start again. And that when that Rocky music going, not only did it already jazzed me up, but it also connects to that time I won the championship or I hit that PR like, you would think there's some sort of course compounding effect that would happen outside of just with the control. The control is like, hey, play this kind of music and they'll get 6% more. But yeah, but what if you have a. A direct relationship to that music that's. That's. That has rewarded you. There's got to be something there.
- [45:49]
Doug
Or you're like. I did have this in one of my latest, like, videos where everybody was practicing for the webinar, and so I couldn't play music, and so I did the whole workout without any music. Basically was like, I'm raw dogging my workout, dude. You know, it was bad. Like, it definitely affected my strength output, you know, like, because I was. There's a bit of it too. If you, like, ritualize it and you're, like, really leaning on it. Like, it was. It was a big driver for me. No. In that regard. But yeah, it's like. I mean, you could do without it, but it really does. Like, some people, I think, are more responsive.
- [46:24]
Justin Andrews
Oh.
- [46:24]
Doug
To it as well.
- [46:25]
Adam Schaefer
It evokes emotion.
- [46:26]
Justin Andrews
I've canceled a workout because my headphones. I've literally been there to work out and been like, my headphones are dead. There's no, I'm not doing this. I'm not doing this.
- [46:37]
Adam Schaefer
I. I adjust my music based on what I'm trying to do. If I'm trying to go. If I'm trying to go easy, I definitely can't listen to.
- [46:43]
Justin Andrews
Yeah.
- [46:44]
Adam Schaefer
Music.
- [46:44]
Justin Andrews
There's certain music I listen to get after a certain way. What I know, which I think is also a very powerful tool. You know, you think about. I mean, I'm sure this is like a lot of the science that goes to like Brain fm.
- [46:53]
Adam Schaefer
That's, that's. I was just gonna.
- [46:54]
Justin Andrews
How they have the ability to have a one that's more focused, one that's more sleep. There's definitely.
- [46:58]
Adam Schaefer
What Brain FM scientists did is they studied how sounds and music affect the brain. And what they did with subjects is they said, okay, this is what. Because we know this now. We have now that a lot of data support this. You can look at brain wave patterns of somebody who's focused. You can look at brain wave patterns of someone who's asleep, someone who's meditating. Right. You can look at those and you can identify them. In other words, they can hook you up to a machine that, that measures your brain waves and they can. Scientists in the other room can look at it and tell you what's happening. Oh, he's asleep. Oh, he's focused right now. Oh, he's meditating right now. Or whatever. So what Brain FM did is they reverse engineered it and they said, can we play sounds that produce this brainwave pattern that we knows, that we know is focused? And that's exactly what they did. So when you play. So this is what their test, their studies show they'll put people and have them listen to focus and within, you know, 10 to 15 minutes. For me at least it takes about 10 minutes. If I put on focus within. At first I'm like, okay, I'm listening to it. I don't notice anything. About 10 minutes into it, I'm like, locked in. Yes, dude, I'm locked in. Because it induces this brainwave pattern that then is what we know those things look like. So all they did was they took. They reverse engineered things.
- [48:17]
Justin Andrews
Yeah.
- [48:17]
Adam Schaefer
Had their scientists and AI engineer sounds and music that produce that.
- [48:22]
Doug
So they already kind of knew that with classical music there was definitely that response with your brain connectivity and like the way that you could hyper focus on something. And then they added that extra element, engineering behind and wrapping it behind it. And it's just like, wow, they really got me on that.
- [48:40]
Justin Andrews
Now if you guys were to go like, if I were to check your, each one of your cars, your stereo at home, your playlist for your, your headphones, like, would I find all the same exact genre or would I find right now, this car has that on it and that stereo has that on? Like, do you guys cycle through a lot of genres or are you like. I know Justin's pretty consistent. Doesn't matter if it's 6 o'clock in the morning. Death metal is on probably almost anytime wide Swath.
- [49:09]
Doug
I know it seems like that, but I, I, I have like, you classical. I love classical. I love. You know, and I, I actually, when you get your Spotify results, the end of the year.
- [49:20]
Justin Andrews
Yes.
- [49:21]
Doug
Literally, it's always more of like surf rock.
- [49:23]
Justin Andrews
Oh, okay.
- [49:24]
Doug
You know, I was always surprised by that. But whenever I'm like, just trying to, you know, have a, have an easy go of it, like over the weekend or whatever, I'm just like always listening to like, more kind of sublime or like, you know, stuff like that.
- [49:36]
Justin Andrews
Okay.
- [49:37]
Doug
But yeah, I do listen to a lot of metal because metal drives me here.
- [49:40]
Justin Andrews
Yeah.
- [49:40]
Doug
Metal drives my workouts. Like, metal is like what I used to play. And so, like, you guys probably hear that the most for sure.
- [49:46]
Justin Andrews
What about you? How's your job?
- [49:47]
Adam Schaefer
Well, these days it's all worship music these days.
- [49:49]
Justin Andrews
Oh, that's right.
- [49:50]
Adam Schaefer
Yeah, you're all about.
- [49:51]
Justin Andrews
I forgot you're like, you know what it is too.
- [49:53]
Adam Schaefer
Because there's a wide variety of worship music. Because I found, you know, you can.
- [49:56]
Justin Andrews
Find country in that. You can find.
- [49:57]
Adam Schaefer
Yeah. And what it is is the lyrics.
- [50:00]
Justin Andrews
Does he do the same thing to you? He sends me, he knows my genre and so he'll send me like a Christian version of that. Yeah, he's like, I know you like this. It's fun.
- [50:06]
Doug
Because, like, I'm like, Sal's just kind of get it. Like, like there's a whole bunch of bands that like Christian metal that nobody even knows about. And so I'm like, oh, you're, Check this out.
- [50:17]
Adam Schaefer
You know, I found this through Spirit Box and I listened, I sent it to him. So he likes that.
- [50:21]
Doug
I've been into them for a long time.
- [50:22]
Adam Schaefer
Yeah. And then there's that one. God, what's that song called that I sent you? It's like, it's like a country. It's like a classic rock song.
- [50:30]
Justin Andrews
Oh, oh.
- [50:31]
Adam Schaefer
Joe Rogan talked about it. That's how it got popular again. It's an old song.
- [50:34]
Justin Andrews
Yeah, yeah.
- [50:35]
Adam Schaefer
Why don't you look into Jesus? Larry Norman? Yeah, yeah, yeah, yeah. So that's. But it's the lyrics that get me.
- [50:43]
Justin Andrews
You know, so you're okay. So that. That. I mean.
- [50:46]
Adam Schaefer
But I can still listen to edm.
- [50:47]
Justin Andrews
No, no, I know you. We could all like that. But I mean, like that. I just was curious about everybody's, like, behavior. So you're very much so once, like, which explains a lot because you're like this with a lot of other things. You're into it. You're into it everywhere. It's like, I'm into this right now, and so I'm listening to it at all platforms at all times. And so that's kind of how you listen to music. Doug, what about you with your genres? I know you have.
- [51:06]
Sal Destefano
It varies dramatically.
- [51:07]
Justin Andrews
Yeah.
- [51:08]
Adam Schaefer
Yeah.
- [51:08]
Sal Destefano
So if I'm driving in the windows are down, it'll be. Yeah, pretty much. No, I mean, like, rock, classic, rocks. Like that. Like on dinner time off space have jazz playing.
- [51:19]
Justin Andrews
Yeah.
- [51:19]
Sal Destefano
Classical. I like that. Of course, lately I've been doing a lot of shakuhachi music. Listening to that. Because.
- [51:24]
Adam Schaefer
What's that? Is that what's been.
- [51:26]
Justin Andrews
So that's the flute. Yeah.
- [51:26]
Doug
So I've been his instrument.
- [51:28]
Sal Destefano
So what I'll do at night is I'll listen to that as I do calligraphy. I mean, I'm just like, oh, that's perfect. Totally nerding out, but. But it gets me ready for bed.
- [51:36]
Justin Andrews
Yeah.
- [51:36]
Sal Destefano
So it varies dramatically.
- [51:38]
Adam Schaefer
Did you say jazz for while you're cooking?
- [51:40]
Sal Destefano
Eating. Typically.
- [51:41]
Adam Schaefer
Eating seems to be a good.
- [51:43]
Justin Andrews
Like, jazz is the. I play. I probably play jazz the most. The reason why it's so good for background music. Because you can have it. There's no lyrics.
- [51:52]
Adam Schaefer
Yeah.
- [51:53]
Justin Andrews
It's all. It's so you can have a conversation and we can be hearing it versus even your favorite music you like. If it's got, you know, you still grab words. Yeah. I'm talking to someone and you hear other words. It's just distracting. Versus just nice jazz music, you know? So you probably. You and I probably listen to the widest range then of different stuff because.
- [52:10]
Sal Destefano
I mean, I pretty much like anything.
- [52:11]
Justin Andrews
Yeah.
- [52:12]
Sal Destefano
As long as it's not way out there.
- [52:14]
Justin Andrews
You would be. You would be hard pressed to find two like, of like. Because I have different stereos. Right. You. You'd be hard pressed to find two of them on the same genre. That's how wide I am. Like it from each car. Probably be like, even, like different cars or different moods for me. You know what I'm saying? Like, there's certain. That stuff that's more Aggressive than. There's chill, you know, so, like, everything is different. I have. I look. I like talent. So someone was teasing me the other day about, like, the different type of music I like. I'm like. I mean, I don't know, like, I. I'm open to almost anything. If you're talented. If the right person introduces me to a genre and says, like, listen, and you introduce me to a talented person that does a genre, there's a good.
- [52:54]
Doug
Chance when you're driving, there's emotion.
- [52:56]
Adam Schaefer
Can you try something for me? Just. Just do something for me? I would love to see. When you're driving the Ferrari, can you play opera? Opera?
- [53:02]
Justin Andrews
Opera?
- [53:03]
Adam Schaefer
Yeah, Italian opera. Oh, I would.
- [53:05]
Justin Andrews
I would try it just with your. I mean, I like. Careless Whisper is. Careless Whisper is like the top of my playlist on that. And that's kind of. It's not opera, but I mean, no.
- [53:15]
Adam Schaefer
I want Italian opera.
- [53:17]
Justin Andrews
80S send me a song and I'll like. I'm open to it. I mean, I feel like that could be a good vibe right there.
- [53:23]
Adam Schaefer
Bocelli or Pavarotti.
- [53:25]
Justin Andrews
Give me a sound. Can I hear it? I want to hear what? I don't know if I. I'm familiar. Familiar with it.
- [53:29]
Adam Schaefer
Put a Bocelli on. That's. He's got great Italian office.
- [53:32]
Justin Andrews
You might see. Here's a perfect example. Someone who is like, brilliantly talented like that.
- [53:37]
Adam Schaefer
And it'll make you cry, bro. You'll be driving. Start crying.
- [53:41]
Doug
Oh, this is so beautiful in your Italian car.
- [53:44]
Adam Schaefer
Yeah, I think it's great. So, speaking of crying. I got it. I want to give an update on our. Our buddy Callum. Right. So Callum Ferris, he's the kid, 15 year old, listens to the show, shout.
- [53:55]
Justin Andrews
Out to our audience.
- [53:55]
Doug
Yeah, I know. Brain cancer audience.
- [53:58]
Adam Schaefer
He's a huge fan. He's got brain cancer. His family's just around. They asked for prayers. We put it out there. People went to their Instagram in the comments, man. I went through the comments of our fans going over there and it was just so.
- [54:09]
Justin Andrews
I couldn't. I couldn't even read them all. Sorry. It starts to get me all emotional.
- [54:14]
Adam Schaefer
What a great kid.
- [54:15]
Justin Andrews
Really cool to see the audience rally and go over there and show support, show love. I know that. I know his GoFundMe was blowing up.
- [54:23]
Adam Schaefer
Yeah. So their Instagram is sj. And Ferris, please go there, say nice comments to him. It's really. It's really lifting their spirits. And they do have a GoFundMe for alternative treatment is what they're trying yeah, but our audience has already gone over there and helped out quite a bit.
- [54:38]
Justin Andrews
That's cool.
- [54:39]
Adam Schaefer
Yeah, super cool.
- [54:40]
Justin Andrews
And the parents are unbelievably grateful. So thank our audience for being so cool.
- [54:44]
Adam Schaefer
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- [55:15]
Sal Destefano
Our first caller is Jay from Florida.
- [55:18]
Adam Schaefer
What's up, Jay?
- [55:18]
Justin Andrews
What's going on, Jay?
- [55:19]
Doug
What's happening?
- [55:20]
Caller 1
Hey guys. Been really enjoying the show. I've been on my own journey over the past year and you guys was super helped. I had a few questions.
- [55:28]
Justin Andrews
All right, let's hear them.
- [55:30]
Caller 1
You guys talk about eating your protein followed by your veggies followed by the carbs. Right. And it totally makes sense to me. If you're going to a buffet, if you're going to a family style dinner, if you're meal prepping and being really calorie restrictive, does that matter as much? Any advice from that perspective? Yeah, along with. I'm gonna one more I'm gonna throw in there. When you're trying to get your protein counts in, is it pre cooked or post cooked? Because the stuff 20% loss after cooking. And what do the labels talk to?
- [56:04]
Justin Andrews
Yeah, post cooked you could do it pre. It's more about being consistent with whatever one you choose. And I just find that post cooking when it's not.
- [56:12]
Adam Schaefer
Yeah. When you're using an app, It'll typically say 6 ounces of beef raw or 6 ounces of beef cook cooked. So depending on what app you're using, it'll typically discern between cooked or raw. Typically. But it's usually cooked because people don't eat 6 ounces of raw ground beef. Right.
- [56:32]
Justin Andrews
It's most all the apps are basing off of what's cooked. So that's an easy one. And then if you're, if you're eating or if you're measuring out, weighing and you're in the stricter diet, I still would give that advice because what happens is, I mean, assuming that one of the meals you're not that hungry and you don't finish, if you don't finish a little bit of your veggies, not a big deal. If you don't finish a little bit of your carbs, not a big deal. If you miss your protein intake and that becomes a consistent habit, that's a big deal. So even if I have a client who isn't at a buffet or isn't just kind of intuitive eating and we are tracking, measuring, everything, I still am going to give that suggestion because I'm trying to create good behaviors like that. Because at one point, if I was your trainer, I would move you away from measuring and weighing your food forever. Like, I don't want you to do that forever. The goal is to do it right now to create good habits, to get good ideas of what good portions it is. So we may as well start to build those behaviors now so that when we release the measuring, weighing, tracking, everything like that, you've just trained yourself that I always eat my protein first, then I go to my veggies and I go to carbs and become second nature. You don't even think about it anymore.
- [57:35]
Caller 1
How about if I can ask another one? How about pre post workout, like eggs, some type of lean meat versus like protein shakes? You know, is there a better order before kind of strength training? We should do the eggs in the morning, strength train, then do the protein shake, vice versa. Any, any thoughts on that?
- [57:55]
Adam Schaefer
That's a. You're splitting hairs. And really, protein shakes, you want to look at them as convenience more than anything. Okay, so whole, whole foods, always better. But protein shakes are good for convenience. And the reason why people like shakes post workout is because they're often at the gym and they're on their way home and they took it with them. It's in their gym bag, and they can just really easily shake it up. You know, if you live close to the gym, you don't want to do that. You drive home, eat real fast, not a big deal. So it's really. Yeah, it's not nothing to focus on. We don't want to get caught up in these minor details, you know, when it comes to nutrition. But, you know, with what Adam said, it really is just. You don't want to miss your protein. There's no magic toto eating order. Aside from the satiety effect of protein and aside from the fact that it'st's more important to not miss protein than it is for the other macronutrients. That's really it. But aside from that, all things being equal, you're eating order. There's no magic to it. Aside from what we just said.
- [58:58]
Caller 1
Awesome. Got time for one more for me?
- [59:00]
Adam Schaefer
Yeah.
- [59:00]
Justin Andrews
Yeah.
- [59:01]
Caller 1
So I've kind of plateaued, right. And I've listened to you guys about reverse dieting. I'm working with my trainer to kind of increase reps and. And more weights. I walk a lot.
- [59:13]
Adam Schaefer
I live.
- [59:13]
Caller 1
I live in Miami beach, so we. We typically have beautiful weather. I'm getting about 20,000 to 25, 000 steps a day in rucking vests. Weighted vests. Worth it. Helpful?
- [59:23]
Adam Schaefer
No.
- [59:24]
Justin Andrews
No.
- [59:25]
Caller 1
Okay, So I don't need to look like a Walking around my.
- [59:27]
Justin Andrews
Totally, totally, totally.
- [59:29]
Adam Schaefer
No. Unless you're gonna. Unless you're training for, like, rucking, you know, and you need to get good at an event that involves carrying a heavy backpack.
- [59:36]
Doug
Backpack. That's about it.
- [59:37]
Adam Schaefer
No, you're just. What you're gonna get. What most people get walking with with weighted vests is like, plantar fasciitis or some other issue because there's a biomechanic difference in walking with a vest, and it's. It's a skill. So. Yeah, I don't recommend it to anybody.
- [59:52]
Justin Andrews
Did that episode go live?
- [59:53]
Adam Schaefer
We just.
- [59:54]
Justin Andrews
We just did a fitness tip on that.
- [59:55]
Doug
I think we did.
- [59:56]
Justin Andrews
Did that go live, Doug?
- [59:57]
Sal Destefano
I don't know.
- [59:58]
Adam Schaefer
Dylan.
- [59:58]
Justin Andrews
Dylan, you know if that went live.
- [60:00]
Adam Schaefer
Yeah, we don't know if it went live.
- [60:01]
Justin Andrews
We just, literally, we just. We actually just talked about this. So that's what I'm trying to find out, if the episode went up yet or not. But we just had a. We just had a long conversation of why we think it's like.
- [60:10]
Doug
Jen Cohen. Yeah.
- [60:11]
Justin Andrews
Oh, that's. You're right.
- [60:12]
Adam Schaefer
Yeah, you're right.
- [60:13]
Justin Andrews
You're right. It hasn't gone live. So you'll hear it. You'll hear it.
- [60:16]
Adam Schaefer
Soon.
- [60:16]
Justin Andrews
We get into, like, detail of why are you. Jay, are you following. I know. Yet you have a trainer. Does your trainer follow maps programs? Are you. What are you kind of currently doing?
- [60:27]
Caller 1
So we do three days a week of full body, you know, strength training. I've lost about 25 pounds of fat, gained about 5 pounds of muscle in the past year, year and a half.
- [60:37]
Justin Andrews
Awesome.
- [60:38]
Caller 1
So, you know, and I just feel like, you know, now that was hard, but now the real hard part is to get from the 28 to 20% now to get down to, like, 16, 70 body fat. I feel like it's a whole nother level of commitment that I've got to do, but I'm focused on getting there.
- [60:55]
Adam Schaefer
Jay. I'm gonna be. I'm gonna be straight up with you. What was the hardest part? The. The beginning, the consistency, learning the habits. Now you just stay consistent. You're going to get there. You're totally going to get there. The biggest mistake you can make is rushing it. Don't rush it. You're there. You got the rest of your life to work out. It's. It's happening. It's already happening. That's great. 25 pounds of fat plus 5 pounds of muscle. That's incredible.
- [61:17]
Doug
The course. Yeah.
- [61:18]
Justin Andrews
Reason why that's such. The reason why that's such good vices because even where you want to go right now you think is the end destination, but when you get there, you're just going to move the goalpost anyway.
- [61:25]
Caller 1
So that's everything in life, right?
- [61:28]
Justin Andrews
Yeah. No, so totally you've already. You're killing it already. Enjoy the process. Enjoy the journey. You're creating good habits and behaviors already. Sounds like you got a pretty good trainer. I think that. I think you're right on, right on pace. I mean, I'd love to give you a program. I just don't know. I don't know. Like, I know sometimes trainers get offended by stuff like that. So I don't know if you have. If he's open to following one of our programs. If he is, then I'd love to be able to give you one.
- [61:51]
Caller 1
Yeah, absolutely. In fact, I told him he's got to start listening to you guys also to help grow his business. So, you know, if you think there'd be one, given where I'm at right now. Absolutely. Love to take a look at it. We'll share it with him also.
- [62:03]
Justin Andrews
All right. So do you like the three day a week type of deal? Because there's a lot of different options that we can do or do you want to stick to three days a week?
- [62:11]
Caller 1
I like three days a week with him. And then I typically work out on my own two to three other days a week, plus pickleball in the evening. So, like, I'm totally open to doing more. Jay's around that.
- [62:23]
Justin Andrews
Where's your calories at right now? What are you at?
- [62:27]
Caller 1
I'm trying to be sub2017. 1800. You know, I will say some days I go above that, but I'm trying to be around 1800.
- [62:37]
Justin Andrews
Okay.
- [62:38]
Caller 1
And I'm having challenges. You know, I'm about 165 pounds right now. Getting 165 grams of protein is not easy. Yeah, it is a lot of protein.
- [62:48]
Justin Andrews
It's not. But you just gave. You just Gave me some really good information on, on why we're at our plateau. Where we're at right now. Okay, you're training six days a week, you're playing pickleball, you're doing 15 to 20, 000 steps a day and you're eating sub 2000 calories. You are due for a reverse diet and a build. And this is hard always when you take someone who's lost 25 pounds and is deathly afraid of going back to that, that weight. But what you need to do right now is reverse diet. You need to, you need to increase calories, you need to build muscle and that should be the focus. That is what's going to break through this plateau the fastest.
- [63:26]
Adam Schaefer
Yeah.
- [63:26]
Justin Andrews
And, and this is all by the way, this is inevitable. Anybody who has to lose more than 20 pounds in their journey at some point, the just cutting calories, cutting calories, moving more eventually levels out. And you, and you and, and normally it levels out well before you've got your ideal physique or body that you were going for. And so reverse diet is where we're at right now. It's time, it is time to slowly increase calories and really focus on and you training that many days and that much activity is, is making it more challenging for ourselves. So I would, I would recommend a program switch to something very different than what you're currently doing and a slight in increase in calories.
- [64:10]
Caller 1
That's, and is that increase in like protein based calories? I mean that's like healthy calories.
- [64:15]
Adam Schaefer
A little bit of. Yeah, some protein, but some carbs you could have in there as well because you're already eating a decent amount of protein. But you know, you would add 100, 150 calories a week and you could, you know, you could hold it for a few weeks and then go up another 150. But I'd like to see you get up to like 25, 2600 calories with more strength and then we could start cutting again. It'll make the fat loss possible. Right, right now you're already so low, you know, dropping to the 5%. Like where are you gonna end up? A thousand calories? Like we, you know, that's, that's not gonna, that's not gonna be good.
- [64:46]
Caller 1
Awesome. I appreciate it. I'm gonna, I know you guys have done some videos and podcasts, so I'm gonna kind of go through the, the archive and yes. Listen to them.
- [64:55]
Justin Andrews
I tell you what, Jay, we'll do this, that definitely do that because that's we have talked in detail about this and we've answered a lot of questions around people in a similar situation. So I'm gonna have Doug give you access to our private forum. That way you have access to us. Go, go do your homework. Watch some of the videos where we've talked in detail. This. And then if you got questions, hit us up in the forum and just tag one of us and then we'll help you through this.
- [65:16]
Caller 1
Awesome. Hopefully four, six weeks I can come back on and tell you how great.
- [65:20]
Justin Andrews
Yeah, that's right. That's what I want to hear.
- [65:22]
Caller 1
Thanks, guys. Keep everything you're doing. It's really great for the community in the world. Really appreciate it. Have a good one.
- [65:29]
Adam Schaefer
I'm so glad you asked that. Yeah, I mean, for, for people listening. He's a 165 pound. Well, let's lean by. Well, 165 pound male. He's been training and losing weight for a year. He's down to 1800 calories. Wants to drop another 5%. Where are we going to go? More activity.
- [65:46]
Justin Andrews
And he's got six days of working out and pickleball. 20,000 steps.
- [65:51]
Adam Schaefer
Work out more and eat less. Like we know where that's.
- [65:53]
Doug
More levers left.
- [65:54]
Adam Schaefer
No, no, we got to build. He's got to add. I would aim for another five pounds of lean body mass. Keep his body fat relatively stable, although he probably will see it get leaner anyway and then cut again. Otherwise he's going to end up where most people end up up, which is this hard plateau. They try, try, try, push, push, push. Their body, you know, just revolts on them and they gain a bunch of weight again.
- [66:15]
Justin Andrews
Yeah, he's. I mean, I would love to see him run something more like Maps Anabolic, which is a true three day a week program. And then his other two days, you can do triggers. So, you know, maps anabolic. Bump your calories at least 150 to 300 calories. And, and if I mean pickle, I don't want to take pickleball away because it's something you love. So I keep you doing that, that. But really focus on trying to get strong like that. He has to. This is this. Or else he'll be in this plateau for a long time. So I'm glad, glad we got to the bottom of that.
- [66:45]
Sal Destefano
Our next caller is Jessica from Arkansas.
- [66:48]
Adam Schaefer
Hey, Jessica.
- [66:48]
Justin Andrews
Hello.
- [66:49]
Adam Schaefer
Hello.
- [66:49]
Caller 2
How are you guys? Doing good.
- [66:51]
Justin Andrews
How you doing?
- [66:52]
Caller 2
Doing good. I first want to start off saying, sorry if we get interrupted. I've got three boys that I homeschool. And who knows what's going to happen?
- [67:07]
Adam Schaefer
Right? Good for you.
- [67:10]
Caller 2
All right, I'll just get into it. Here is the little script that I put in. I was regularly feeling exhausted after my Muscle Mommy workout. I did it three times a week. I started doing one less set for all of the exercises. When I did this, I started feeling more energy after my workout. Is this a good way to modify the workout or will it hinder my progress? And then what is the significance of three sets versus two sets? And would it be better to cut the weight down versus cutting a set?
- [67:55]
Adam Schaefer
Oh, no.
- [67:56]
Justin Andrews
Great job. Great job. What you did.
- [67:57]
Doug
You're intuitive. Intuitively.
- [67:58]
Justin Andrews
Right.
- [67:59]
Adam Schaefer
That is 100 a great way to modify a workout where you feel that way. In fact, had you stuck with the. The three sets and feeling exhausted, that would have hindered your progress. Okay, yeah. You know, you did exactly the right thing. Now, may I suggest another one of our programs? I mean, you're a mom. You got three boys at home. You're. You're homeschooling. You're homeschooling. So it's a lot of work. My wife homeschools. We have two kids. Kids. And only one of them's a boy. I know the boy energy can be crazy.
- [68:28]
Caller 2
May I suggest lots of wrestling at our house?
- [68:31]
Adam Schaefer
May I suggest Maps 15 as another option for you as well? I think that would be really. I think you would get great results with something like that. And you can follow it after Muscle Mommy, but I think it'll be a great program for someone.
- [68:43]
Justin Andrews
Or. Or what I would do is switch you to that right now. After you do that, then maybe move you to Muscle Mommy, since you're. Since you're already reducing the sets in the volume right now of Muscle Mommy, the volume in map 15 is. Is less. So it'll serve you more, and you can always scale up later. But what you did was great. You in, you know, intuitively reduced the sets that. Which is going to reduce the volume when you were feeling exhausted, and then your body responded the way it should. So that was. That was great.
- [69:10]
Adam Schaefer
There is no awesome. There is no magical significance of three sets. The reason why you tend to see three sets in programming is it's a nice balance, typically gives you a couple sets of doing the exercise before you get to the last set and you go, but really, there's no two sets. There's fine. Five sets is fine. It's got to be appropriate for the individual. So there's. Yeah, there's no magic to the number three with that.
- [69:36]
Caller 2
Okay. I Am not a trainer and I'm fairly new to weightlifting, so I was not sure if that was the right thing to do or not.
- [69:45]
Justin Andrews
Oh, great.
- [69:45]
Adam Schaefer
You did it. Great. You listen to your body. Keep doing that.
- [69:48]
Justin Andrews
Yep.
- [69:48]
Caller 2
Awesome. Well, actually I listened to you guys and tried to do what you said.
- [69:55]
Adam Schaefer
Good.
- [69:56]
Justin Andrews
Yeah, no, great job.
- [69:57]
Adam Schaefer
I'll send you mass 15. I think you'll love that program too. It's a six day a week, but it's very short. Workouts every day and the volume is just great for most people.
- [70:07]
Caller 2
Awesome. Well, thank you. While I have you on here, I just wanted to say thank you guys for doing this. It really, what you talk about resonates with me and I even enjoy your training episodes, your trainer episodes. Because when I listened to it, something that stuck with me because, you know, I'm just a normal, average mom and I had to meet myself where I was at with my fitness journey and it just really stuck with me. And, and Sal always says that, not that you can't hate your body into what you want it to be and think it's going to stick. So it's really helped me and I appreciate it. Thank you guys.
- [70:59]
Adam Schaefer
Yeah, thank you so much. Thank you. Good job.
- [71:02]
Justin Andrews
Yeah.
- [71:04]
Caller 2
Well, that's all I have. I will get the max 15 then.
- [71:10]
Justin Andrews
So love to hear back from you after you go through that. Love to hear what the results are like for you. So follow up with us. Just let us know how you're doing.
- [71:17]
Caller 2
Jessica, thank you guys so much.
- [71:20]
Adam Schaefer
You got it.
- [71:20]
Doug
All right. Go wrangle those boys. Yeah.
- [71:23]
Adam Schaefer
Sweet, sweet woman. What a humble woman. I'm just a regular mom. Like, you know, you're, you got your boys at home.
- [71:30]
Justin Andrews
Just a regular mom. Just a regular mom. Having homeschool, three boys throwing down.
- [71:35]
Adam Schaefer
It's funny, it's funny. When, when, when, when summer's over, there's like a big joke, right? When summer's over, you got like all the parents are like, whoa, oh, send them back to school. I can't have home all day long. It's a lot, it's a lot of work. You know, I, I, I taking a set off made it tolerable, but I think less than that would probably be ideal.
- [71:56]
Justin Andrews
That's why I said switch to it right now. Switch to it right now. And then if you want, after that and you're feeling better, more momentum. Maybe try Muscle mommy. But it may 15.
- [72:05]
Doug
Maybe perfect.
- [72:06]
Justin Andrews
Yeah, maybe perfect. Maybe just the right amount of volume with everything you got going on. And I think she, she will potentially see great results Just from that.
- [72:14]
Sal Destefano
Our next caller is Tim from Virginia. Is that correct?
- [72:18]
Caller 3
Yes.
- [72:20]
Adam Schaefer
What's up, Tim?
- [72:21]
Doug
What's happening?
- [72:21]
Adam Schaefer
How you doing, man? How can we help you?
- [72:23]
Caller 3
Hey, how are you guys?
- [72:25]
Justin Andrews
Good.
- [72:26]
Caller 3
I just want to say first, it's awesome to talk to you guys. I've been listening to every show for about a year now. I started a fitness journey about a year ago, and my coach, Allison, and turned me onto your podcast, and it's been great, you know, watching, watching and listening to every episode. So for my question, like I said, I started a fitness journey about a year ago. I'm down 75 pounds so far.
- [72:53]
Justin Andrews
Nice.
- [72:54]
Caller 3
About four months ago, I really started focusing on strength training. And so my question was, like, when should I change up my programming? Like, how do I know when I need to change, like, routines and stuff like that?
- [73:09]
Adam Schaefer
What? What a good question. And great job, dude. Yeah. £75. That's exceptional. You must feel so much different and better.
- [73:18]
Caller 3
Oh, yeah, definitely. So much more energy. I. I started out about 3:50, and I'm down to about 275 now.
- [73:26]
Adam Schaefer
Great job, man.
- [73:27]
Justin Andrews
Great job.
- [73:27]
Adam Schaefer
Is Allison writing your workout programs? Is she training you, or is she just doing diet with with you?
- [73:33]
Justin Andrews
Yeah, she's.
- [73:34]
Caller 3
She's helped me along with the training some, especially with steps and kind of in the right direction with strength training.
- [73:41]
Adam Schaefer
Okay.
- [73:42]
Caller 3
And then a lot on nutrition, like making sure I'm hitting my calories, the right amount of protein, good eating, you know, eating whole foods and stuff like that.
- [73:53]
Adam Schaefer
It sounds like you're working with her virtually, like she's an online coach. Is that what it is?
- [73:57]
Caller 3
Yeah.
- [73:58]
Adam Schaefer
Okay.
- [73:58]
Caller 4
Yeah.
- [73:59]
Adam Schaefer
Okay. The reason why I ask is the best way to know when to modify by your programming, if a trainer's with you and can see on the fly when to modify. But besides that, I mean, honestly, you don't have to overthink this. Every few months. Is a good idea to kind of change the programming. Now, this can get a bit complex because it's like, wait, well, what do I change? Like, do I do different exercises? Is it the sets? Is it the reps? And I'll say to you, Tim, what's easy for you would be to follow one of our programs and then follow another program, and then follow another program program, and we write them different enough to provide you what you're looking for with changes in programming. Okay. So I would say, you know, you know, once a year or so, as map symmetry or maps performance would be a good idea. And then in between that, you could follow any one of Our programs. So it's usually every three months or so where you kind of change the. The focus.
- [74:52]
Justin Andrews
How many days are you lifting in the gym right now? And then we'll send you a program that matches that cadence.
- [74:59]
Adam Schaefer
Right?
- [74:59]
Caller 3
Right now, I. I do at least three days in the gym. I try to add in another one if I can, but usually it's at least three. I. I did actually just recently picks up maps. Anabolic. Try it.
- [75:14]
Justin Andrews
Perfect.
- [75:14]
Adam Schaefer
Good.
- [75:14]
Justin Andrews
Yeah, Perfect.
- [75:15]
Doug
You're good, dude.
- [75:16]
Adam Schaefer
Let me send you maps. Let me send you maps.
- [75:18]
Justin Andrews
Performance right after that.
- [75:20]
Adam Schaefer
So after you're done with Anabolic, follow performance, and you'll be good. Good.
- [75:23]
Caller 3
Okay. Awesome.
- [75:25]
Justin Andrews
And by the way, you could literally toggle back and forth between those two Forever. Forever. But if you want to do some different stuff, reach back out to us, and we can talk about other programs. But those two programs together really cover all the basis of. Of just overall strength, function, endurance. I mean, everything you're gonna need to be healthy, fit, strong. Those two can do that for you. And the. And the way we. We phase it, it's. It's changing a little bit every month, so it's. It's not like you're following the exact same thing all the time through the whole program. We phase everything. The. The reps and the sets and the exercises in each. In each program, there's, like, three different phases. Four in performance. So those two. You could follow those indefinitely. So we'll send over performance. Follow that after Anabolic. But Anabolic is the perfect one for you to start.
- [76:12]
Caller 3
Okay.
- [76:13]
Caller 4
Awesome.
- [76:14]
Adam Schaefer
Yeah. And, Tim, if you don't mind, you know, we have listeners that listen that, you know, £75 is a. It's a big, big accomplishment. And we have listeners that are listening that. That have that much weight to lose or more. Anything you'd like to say to them because you've been at this now for a year. Any. Any piece of advice or encouragement you can give them as they start their own journey, Just.
- [76:35]
Caller 3
Just to, you know, take. Take the leap and go for it and, you know, get in the mindset. You definitely need a good support system. I mean, between my. My wife and the. And, you know, my coach, Allison, you know, they're always there to support and help, you know, push me along on days that, you know, I maybe don't want to go to the gym or something, you know, especially, like, my wife makes sure that I have time to. To make it to the gym and stuff, so.
- [77:01]
Adam Schaefer
That's great, man.
- [77:02]
Justin Andrews
Great advice.
- [77:02]
Adam Schaefer
Thank you, Tim. Great advice. All right. Yeah.
- [77:08]
Caller 3
Thanks, guys.
- [77:08]
Justin Andrews
Take it easy, Tim.
- [77:10]
Adam Schaefer
All right. He gave the best advice. If you look at the data on what is most likely, what is most likely to help you maintain consistency over time, it's what you said, Justin. It's a support system. And trainers and coaches are good at this because they're good support. They're also trained and experienced in supporting exactly this, which is a pursuit of health and fitness. This is why we always say the best investment you can make if you're going to spend any money on anything for your health and fitness, the most valuable thing by far doesn't even come close is a good coach or a good trainer. By far, they're the most likely to guarantee success.
- [77:47]
Justin Andrews
Well, this is also why we evolved the business in the direction that we did with coaches and trainers, is that this was something that was kind of inevitable that we would get here at one point where this is probably the most needed thing. Like, we've done a lot with the podcast and the programs to help a lot of people. The next level or layer to that is being able to provide a trusted source who can help them with nutrition and exercise through that process.
- [78:16]
Adam Schaefer
In fact, let me add to that if you're watching this, because everybody's always like, well, how do I know? Who do I find? If you want to call in and be on one of these episodes and your question is, what kind of coach should I look for? This is a great place. We'll help you out.
- [78:28]
Sal Destefano
Our next caller is Jamie from North Dakota.
- [78:31]
Adam Schaefer
What's up, Jamie?
- [78:32]
Justin Andrews
How you doing, Jamie?
- [78:32]
Doug
What's happening?
- [78:34]
Caller 4
Hey, guys. Hello from snowy North Dakota, where winter is still reaping its benefits for us. Thanks for having me. I just want to say, obviously I don't want to take a lot of time saying I'm a huge fan. I've literally listened almost all your episodes in the last couple of years as I've lost a significant amount of weight. I was just laughing at myself that I need you guys to talk really fast because I'm so used to listening in 1.5 speed. So it might be a little odd hearing your actual normal case cadence. Anyway, so I've currently. I'm a 46 year old man, six foot two. I currently weigh 340 pounds. My highest weight about three, three and a half years ago was 652 pounds. So.
- [79:19]
Adam Schaefer
Wow.
- [79:20]
Caller 4
I've lost about 310 pounds.
- [79:23]
Justin Andrews
Wow.
- [79:24]
Caller 4
Over the last last couple years. Yeah.
- [79:25]
Justin Andrews
Incredible.
- [79:27]
Caller 4
Yeah. It's been quite a, quite a journey. Done it through help GLP1 drugs, kind of got Me started, but I've just really used them as a tool. And so I lift four days a week and have now for the last year and a half. I also walk a ton, generally about 12 to 15,000 steps every day. And so I've had just incredible weight loss. I've gotten significantly stronger. All great things. The sort of. The problem, the reason I reached out to you guys is as part of that weight loss, I've lost a lot of. Or I have a lot of excess skin that I'm going to eventually have to have plastic surgery to remove because there's just no way that it's going to go away on its own. And so sort of the problem that I'm dealing with now, and I see this happening because I'm not done. I'm probably going to lose another, I don't know, maybe £50, £75 before I. I stop for six months. And yeah, you have to be a stable weight for a while before you get a surgery anyway. So the skin is beginning to become a bit of a problem. It's causing some imbalances. I have everywhere, thighs, stomach, chest, arms. I'd have jacked arms if I didn't have the skin hanging down. I have the world's strongest triceps. Anyway, it's causing some imbalances, particularly when I'm walking, when I'm lifting. I sort of describe it like if I were. If you were to wear a hoodie and you have a bunch of stuff in the pockets, especially if, like, you have a lot of stuff in one pocket a little bit more than the other, and you're walking around and moving, it kind of like shuffles around on you. And that's what I'm experiencing. So, anyway, you guys have been around a long time. You've dealt with a lot of clients. Curious what advice you have so I don't lose the progress I've had and keep getting better over the next last couple of years of my life.
- [81:13]
Justin Andrews
Is it, Is it. Is it bothering you when you lift too? Or is this mostly like when you're doing cardio and walking and things like that? Like, is it bothering all the time?
- [81:21]
Caller 4
Cardio? Never heard of her. No. So, yeah, it's definitely affecting me when I'm walking. It's beginning to affect me when I'm lifting too, particularly if I'm doing anything where it's not a big deal if I'm. If I'm sitting and doing rows or something. But if I'm standing, squatting, stuff like that, it's just definitely Causing a little bit of an imbalance. And. Yeah. So it's mostly. Mostly when I'm walking, but it's definitely beginning to affect lifting as well.
- [81:48]
Adam Schaefer
So this. This is a very unique question. It's a good question.
- [81:51]
Justin Andrews
Sorry. I'd love to have you as a client where we would modify on the fly. You would tell me, Adam, this feels this way. This is bothering. I'd be like, we could do this instead.
- [81:58]
Adam Schaefer
Yeah. Are you working with a trainer by any chance?
- [82:00]
Caller 4
I am working with the trainer. Trainer Peter is really great. Right. We've sort of built our own program and it started with, you know, there's. I was very limited on what I could do at first, and I had knee issues, which I eventually got some PT treatment for that helped significantly. So I do have a trainer train with him two days a week and then on my own two days a week.
- [82:19]
Adam Schaefer
That's great. That's great. By the way, exceptional job. I mean, that's really such an exceptional job. I. I've never had anybody lose £300, but I did work with someone who lost £200. And what we. And I remember this specific issue, which is funny because I forgot all about it. And as you're talking about, I'm like, oh, yeah, I remember that this was brought up and what we did, we had to modify while we were training.
- [82:44]
Justin Andrews
Yeah.
- [82:44]
Adam Schaefer
And really, it's about. The best thing I can tell you is some exercises are gonna be better than others. It depends on the individual. This is a very unique issue. And we would do. We would be very controlled with our movements. So my. So I would watch my clients. Yes. And I would modify on the fly, and we would slow things down to kind of correct for some of the stuff. The other thing I could tell you, I didn't have this accessible to me 15 or it's got to be at least 15 years ago or more. When I worked with this individual, I didn't have peptides accessible to me that could help with the recovery process post surgery or skin removal surgery. Surgery. So you're already working with a peptide? A GLP1. I would look at GHK Thymosin Beta BPC157. Those peptides can help with the post surgery recovery and the skin healing process. And so I would look at those as part of the protocol after you do get your skin removal surgery. But the best advice I could give you is to have your trainer modify your form because they'll be able to do a better job than I can right now. Now, talking with you through Video and through that process of just kind of modifying on the fly. Because what I would do with my client is I would have to adjust their. Their stance. Right. I would have to adjust where their hips would go.
- [84:07]
Justin Andrews
They might be standing. They might be sitting.
- [84:09]
Adam Schaefer
Yeah.
- [84:09]
Justin Andrews
But I mean, there's. There's a. There's 20 plus exercises for every movement. Right. So. And this is a highlight. Such at a. In a value of a good personal trainer is we would be going through this, and you'd be like, hey, Adam, this is bothering me, or I can't see. And then I'd be like, okay, okay. I've got 10 other exercises that I'm trying to accomplish I could do to accomplish what I want to do. And we just might have to kind of play with them until you're like, okay, good. That feels right. And then they're like, cool, this is what we're doing.
- [84:35]
Adam Schaefer
But just so that you. Just to give you a little bit of ease here or put you at ease while you're walking and moving, and it feels awkward or imbalanced. So long as it's not causing pain. Compensations are not necessarily a bad thing. They exist for a reason. Reason. And so right now, your body's compensating to allow you to move with some of this excess skin that may bemaybe causing you to be a little bit heavier on one side, the other, or whatever. There's nothing necessarily wrong with compensations as long as you're not noticing pain. In other words, let's say you do develop some compensations to allow you to walk and do certain exercises, and then you get the skin removed. Now you can start doing correctional exercise or following a program like map symmetry to balance things out, because your body won't lose its ability to adapt. So it'll adapt to how you're shaped now. It'll adapt to how you'll be shaped later on after the skin removal surgery as well. So that's just something else to keep in mind. I wouldn't worry too much about it unless it's causing pain, in which case then you would modify.
- [85:39]
Justin Andrews
Jamie, I'd also. I'd love to have Doug put you in our private forum so that if. If there are any of these challenges, that. Because if you. If you present them to us as they come, like, hey, I was doing this yesterday, guys, and this, this and this happening, and then we could, like, address that specific thing in the moment. We're here to support you, dude. So if we can get you in there and then you. You come up with some of these things like that. Just message and, and tag one of us or all of us and one of us will get to you and help you through this. Incredible to see how, how far you've come already. Dude. So excited.
- [86:12]
Caller 4
I appreciate it.
- [86:13]
Doug
Yeah.
- [86:13]
Caller 4
And thanks guys. You guys have. I appreciate over time you become much more support about peptides, about GLP1. I know there are some people who are using it, abusing it, not totally not doing the work with it, but there are some of us out here who are really just see this as a tool and it's cool to have you guys see that and have content about it. It's made a difference certainly for me and I'm sure it has for plenty of other folks as well.
- [86:35]
Adam Schaefer
No, I appreciate it. I appreciate you saying that. Jamie, if you don't mind me asking, what was the impetus to get you to really get on this, this journey of weight loss and then what's helped you? I know the GLP one helps, but I've worked with enough people to know that it's a lot more complicated than just using a GLP1. What was the.
- [86:56]
Caller 4
I think it started with. So three years ago I was 43 and I've been big. I've been big forever. My highest, like I said, was just over 650, but I've been over 500, 550 for 20 years. I looked around and realized there was nobody my size who was in their 50s. They were all dead. And I knew that's I was going to die. Even though I had like good numbers and my blood work and all that, I knew that I was going to die early. That was the overarching. And then to be honest, my mobility got really, really bad. I mean, and I don't talk to about, talk about with a lot of people, but I'm becoming more open about it. Like I needed a walker to get up off the toilet. I would break a sweat in the shower. Just showering was a cardio workout for me. And I sort of realized like, this is not only am I going to die early, which sucks, but that my next, my last five years are going to be horrifically bad. And I just made a decision that if I'm going to die young, I'm going to die at least trying. And so it was life changing. And I realized mobility is something where use it or lose it. And I wasn't using it. And I was, I bet I was six months away from being one of these folks who's just on their bed all the time. And never leaving. Like I, I saw that down the road. And in terms of like what I've done since then, in terms of all those, you know, the work, lifting and eating better, I mean I eat 250, 275 grams of protein a day. Don't really care a lot about carbs or fat. I'm really focused on that. I try to keep it. I have amazing, I mean my, like I'm burning 4,000 calories a day at this point. Even tested through my doctor. Anyway, I started keeping promises to myself, which I never did before. I realized that being consistent and having discipline is way more powerful than motivation. I had three great days hundreds of times over the last 20 years. Day three, four, I'm going to grab that pizza, I'm going to just sit around all day. So I realized if I count on motivation, I'm going to fail. So consistency and discipline beat motivation. I celebrate every single win. It doesn't matter what it is, like, wow, I can sit in this booth at a restaurant, I'm going to celebrate this. Or it does not matter how small the win is. I celebrate it and I verbalize it and I write it down. If I'm ever having a rough day, I'm having a little stall and weight loss. I just look at that list and then last is I don't set any output based goals. I don't have like a weight goal. I've never had a weight goal. I focus on what can I, what do I have direct control over. I can control how much I lift and when I lift, I can, can control how much I sleep, how much water I drink, what I put in my mouth. And all my goals are about that. And I, I don't care about the outcome as much because I know that's going to take care of itself as long as I focus on the inputs. And that's how I've done it.
- [89:42]
Justin Andrews
So you have made, you have figured it out.
- [89:44]
Adam Schaefer
Yep. You got me emotional.
- [89:46]
Justin Andrews
I'm over here all emotional.
- [89:48]
Caller 4
You guys have been a big help. I'm not kidding. Like I've sat through and I think I have 20 episodes left. And the episodes I have left are stuff about like working specific body parts.
- [89:56]
Adam Schaefer
Parts.
- [89:56]
Caller 4
Because I'm like, well, I'm not there yet, but when I am, I have this waiting for me. I've listened to you guys on all these walks. I mean, I go for seven to 10 mile hikes at this point, which is amazing. Three years ago I couldn't walk 20ft without being out of breath. And now, now after seven miles, I'm like, I can do another mile. And I listen to you guys. What I'm lifting, it's, it's really meaningful. And not just you, I mean, there's, there's other creators out there that have helped as well. But it's been life changing. Like, I wish I could. I have empathy for people who have huge weight problems like I did. I don't. I'm not a believer in the kind of healthy at any size thing, but I think a lot of that comes from people feeling like they're attacked or they're judged. And so they kind of retreated to this feeling of, well, I'm going to defend this thing that I am. And I wish I could get through to some of those folks. Folks with empathy and compassion say, your life can be so much better. Even now, people look at, I could say I'm £340. And many of your listeners might be thinking, oh my God, that's huge. And I'm like 340 pounds. I'm like, I look at the mirror, I'm like, I'm getting too skinny. But you can have such a better life. But I think if people just focus on the outcome and a number on a scale and fast solutions, they're gonna fail. Like, this is a. I, this stopped being a, hey, I'm gonna lose weight for a few months and realize I'm gonna have to put in practices that I'm gonna do until I die. Whether that's in five years or 30 years or 50 years, whatever.
- [91:30]
Justin Andrews
Wow.
- [91:30]
Caller 4
And I think that's, that's sort of the key. I wish others could follow. Follow and do what I'm doing because it's. My life is so much better in every, every way.
- [91:40]
Adam Schaefer
Jamie.
- [91:41]
Doug
So much wisdom.
- [91:41]
Adam Schaefer
That was so good. Jamie, can I invite you back, possibly interview you?
- [91:45]
Justin Andrews
I would love. Yeah, I'd love to have you come, come on the show, dude, I'd love to interview you here.
- [91:50]
Adam Schaefer
There's a lot of people that we've worked with, we train people for a long time and you have an understanding and I think you can connect with people in ways that other people can't because you've walked along.
- [92:01]
Justin Andrews
You articulated so well too.
- [92:03]
Adam Schaefer
Yeah, I'd love to have you come back on. Can I have my assistant reach out to you and maybe we can make something happen?
- [92:07]
Caller 4
Sure, yeah, I'd love to. Really enjoyed listening to you guys and talking with you and so happy to share anything. And then of course, anytime I get to talk to you, I can maybe learn A little bit more, too. So it's always good.
- [92:17]
Adam Schaefer
All right, dude, we're gonna. We're gonna try making this happen. I appreciate you, man.
- [92:20]
Justin Andrews
Reach out to you, dude. Thank you.
- [92:22]
Caller 4
Keep up the good work, guys.
- [92:22]
Adam Schaefer
Thank you.
- [92:23]
Doug
You too, man.
- [92:24]
Adam Schaefer
Fighting back tears.
- [92:25]
Justin Andrews
I know. I. Dude, I want to have him on the show.
- [92:27]
Adam Schaefer
I do.
- [92:27]
Justin Andrews
He articulates that so well.
- [92:29]
Adam Schaefer
Well, that's how he was able to lose £300. He gets it.
- [92:31]
Justin Andrews
Yeah, yeah.
- [92:32]
Adam Schaefer
It won't happen any other way. And I'd love to have him on the show for two. He does a great job communicating.
- [92:39]
Justin Andrews
God, 20, 20, 20 years he carried £500.
- [92:42]
Adam Schaefer
What? You know, there are people listening who struggle like him, who. Look at trainers, look at us. We could do the best job we can do. We can communicate so well, and I think we do a good job and this and that, but they. It's just to get through.
- [92:54]
Doug
It's hard to break through.
- [92:55]
Adam Schaefer
Yeah. It's like he. He did it, he gets it, and.
- [92:58]
Doug
So he's a living example of it.
- [92:59]
Adam Schaefer
Yeah, man, that's. That's so. That's so great. I'm so. I'm so happy we had him on. That's so great. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump to Stefano. Adam's at Mind Pump.
- [93:10]
Sal Destefano
Adam, thank you for listening to Mind Pump. If you're going to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super bundle@mindpumpmedia.com the RGB Super Bundle includes Maps, Anabolic Maps, Performance and Maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body, body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free resources@mindpumpmedia.com if you enjoy this show, please please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.
- [94:18]
Chris Gethard
Hi, I'm Chris Gethard and I'm very excited to tell you about Beautiful Anonymous, a podcast where I talk to random people on the phone, I tweet out a phone number, thousands of people try to call you talk to one of them. They stay anonymous. I can't hang out up. That's all the rules. I never know what's going to happen. We get serious ones. I've talked with meth dealers on their way to prison. I've talked to people who survived mass shootings. Crazy funny ones. I talked to a guy with a goose laugh. Somebody who dresses up as a pirate on the weekends. I never know what's going to happen. It's a great show. Subscribe today. Beautiful. Anonymous.