← Mind Pump: Raw Fitness Truth
Mind Pump: Raw Fitness Truth
2681: Get Way Rounder Delts in 60 Days & More (Listener Live Coaching)
01:37:14
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Get WAY rounder delts in 60 days! (2:21) An ALARMING study concerning ultra-processed foods. (19:30) Drink beet juice, lower your...
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- [00:00]
Sal Destefano
Back to school is better with family freedom from T Mobile we'll pay off.
- [00:04]
Adam Schafer
Four phones up to $3200 and give you four free phones all on America's largest 5G network. Visit your local T Mobile location or learn more@t mobile.com FamilyFreedom up to $800 per line via virtual prepaid card typically takes 15 days. Free phones via 24 monthly bill credits with finance agreement eg Apple iPhone 16128 gigabyte 8 $2009.99 Eligible trade in eg iPhone 11 Pro for well qualified credits end and balance due if you pay off early or cancel contact T Mobile Shopify helps you sell at every stage.
- [00:32]
Sal Destefano
Like that let's put it online and see what happens. Stage and the site is live that.
- [00:37]
Adam Schafer
We opened a store and need a fast checkout. Stage thanks.
- [00:40]
Sal Destefano
You're all set that count it up.
- [00:42]
Adam Schafer
And ship it around the globe Stage.
- [00:44]
Sal Destefano
This one's going to Thailand and that.
- [00:47]
Adam Schafer
Wait, did we just hit a million orders? Stage Whatever your stage Businesses that grow grow with Shopify. Sign up for your $1 a month trial@shopify.com Listen if you want to pump.
- [01:00]
Sal Destefano
Your body and expand your mind, there's only one place to go.
- [01:05]
Adam Schafer
Mind Pump Mind Pump with your hosts.
- [01:08]
Sal Destefano
Sal Destefano, Adam Schaefer and Justin Andrews.
- [01:13]
Adam Schafer
You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. In today's episode, callers called in. We got to coach them on air. It's a lot of fun. We love doing that. But this was after the intro. Today's intro is 53 minutes long. Now in the intro we talk about fitness, fat loss, muscle development. Today we talked about building rounder shoulders. After that, of course we got to the callers. By the way, if you want to be a caller on an episode like this, email us your question. Send it to liveindpumpmedia.com now this episode is brought to you by some sponsors. The first one is Joy Mode. They have a pre sex supplement that improves blood flow for better pumps, if you know what I mean. Go check them out. Go to tryjoymode.com mindpump Use the code mindpump at checkout. Get 20% off. This episode is also brought to you by Caldera Lab. They make skincare products that are natural that improve the appearance and health of your skin. Today we talked about their serum. It's really. I mean, in fact, the first time you use it, you see a difference. Go try them out. Go to calderalab.com that's C-A L-E-R-A L A B.com mindpump, use the code mindpump20. Get 20% off also this month. Listen, ladies, if you are struggling with your fitness, fill out our free quiz to see which avatar you fit under and then get some tailored advice for you. Are you a comeback queen, an efficient powerhouse, a strength novice, or a lifestyle integrator? Go to musclemommymovement.com quiz. It's free. Try it out. Get some free advice again. MuscleMommyMovement.com quiz Here comes the show.
- [02:54]
Sal Destefano
T shirt time.
- [02:56]
Show Announcer
And it's T shirt time.
- [02:58]
Sal Destefano
Aw, shit, Doug. You know it's my favorite.
- [03:01]
Show Announcer
Two winners this week, one for Apple podcasts, one for Facebook. The Apple podcast winner is Johnny U8A. And for Facebook, we have Buster Giltner. Both of you are winners. Send a name I just read to itunesindpumpmedia.com include your shirt size and your shipping address. He'll get that shirt right out to you.
- [03:20]
Adam Schafer
We're going to talk about how you can get way rounder delts in 60 days. Two months. In two months, your delts can look remarkably more round, full and amazing. And this changes your entire physique. We're going to tell you what to do, how to do it. Listen to us. It's going to happen. 60 days. Let's go.
- [03:39]
Sal Destefano
Every time we roll our shoulders, it always reminds me of the story I tell of the female trainer of mine that told me I had weak delts.
- [03:49]
Doug
Pointed it out for you.
- [03:51]
Sal Destefano
I think it has to do. She had like a thick accent. You know what I'm saying? You have very weak delts.
- [03:56]
Adam Schafer
Weak delts.
- [03:57]
Sal Destefano
Russian.
- [03:57]
Adam Schafer
Because that hurts certain accents.
- [04:00]
Sal Destefano
It is. That's what it was. I remember, I remember that going like, maybe I wasn't ready for that.
- [04:08]
Adam Schafer
You know, the Dell, there are certain body parts that go, it doesn't matter if you're male or female, that add a lot to the aesthetic. Like, there's some body parts that guys want and then there's body parts that women really want. But delts are one that just contribute to aesthetics of both genders.
- [04:26]
Sal Destefano
I mean, I'll take a hot take and say number one. And I'll tell you why I say that. You know, I had the opportunity to coach a lot of bikini men's physique bodybuilding competitors. Obviously, I got a lot of those types of clients. Number one go to move for me would be to focus on delts. I think that even, even somebody who has pretty good shoulders I found didn't put that much energy in. They just had genetically pretty good shoulders. Like their, their training regimen around shoulders was subpar at best. And it was, it's one of the easiest ways to bring up somebody's physique, their upper body at least. Right. It's like one of the best, it's like one of the best muscles to go after to bring somebody's up. And I know that's controversial because I know there's someone will be like, oh, yeah, what's on the weak chestnut? But in general, when I would look at someone's physique, I could look at their shoulders and go like, I know I can, I can change their programming up a little bit to develop their, their delts. And it will make the quickest, best improvement, 100 to the outfit.
- [05:30]
Adam Schafer
There's a reason for that. The, the shoulders are very functional body part, very complex, very complex joint. Right. You have the humerus, you have the scapula. The way that they need to move together, it floats. It floats. It allows us to throw with accuracy, to press, to pull. I mean, it connects our arms to the big muscles of the upper body. And so, esthetically speaking, it demonstrates good upper body health. In fact, when you look at old statues, old sculptures, Greek sculptures before bodybuilding existed, when they were making statues of athletes or of people like Hercules, when you look at the physique, they always had incredible delts.
- [06:08]
Doug
Crazy delts.
- [06:09]
Adam Schafer
Yeah. And that's because they recognized in their athletes that delt development really played a role in their ability to perform. So there's a reason why we like it in both the sexes. Now, I'll start with the first thing. This is more of a, of a don't. This is more of a don't do this. If you want to build any body part, delts or otherwise, stop trying to get shredded at the same time. You're not going to build, you're not going to build rounder delts. If you're also simultaneously putting yourself in a calorie deficit and trying to get leaner, it's just not going to happen. Focus on one or the other. Look, if you want to get lean, that's fine. Get lean. If you want to build, if you want to do what we're talking about here in the next 60 days, develop delts that look different. Then you got to get out of the mentality of trying to get leaner. You got to get into the mentality of, I'm trying to gain, I'm trying to build. So I'M going to be in a calorie surplus. Because if you don't have the building blocks to build, you can do everything else that's perfect. You can do everything else perfectly, but you're not gonna have the building blocks to do so and it's not gonna happen. So stop trying to get shredded at the same time. This is bulk season.
- [07:13]
Sal Destefano
I mean, I think this falls so perfectly into your second tip, which is this is what I would do. Put them on a bulk. And I put emphasis on the rear delts.
- [07:22]
Adam Schafer
Yes.
- [07:22]
Sal Destefano
That was like the go to low hanging fruit was. There's not a lot of common exercises for the rear delts. And so that's why I think it's just, it's naturally neglected. A lot of people just think about, oh, when I do rowing exercises, they get incorporated and so specific targeted exercises for the rear delts in a calorie surplus is when I talk about changing someone's programming. That's what I mean right there.
- [07:47]
Adam Schafer
Yeah. So when you look at the muscles of the shoulder, at least the ones, because there's a lot of muscles that connect and control and stabilize, but the ones we're talking about, the deltoid, you have the front head, the side head and the rear head of the deltoid. Everybody thinks it's the side head that contributes to the roundness of the delt. It's actually the rear head. It's the small muscle, the rear. And most people either a don't work it or if they do, they leave it as kind of an afterthought, like, oh, into the workout, I'm fatigued, let me go do a little bit of rear delt. You develop your rear delt, the overall look of your shoulder changes dramatically. Dramatically. It's what adds that square look, that round look, it's what brings everything together. In fact, if everybody watches that line all the way around.
- [08:30]
Doug
So it's like a definitive 100%.
- [08:32]
Adam Schafer
If everybody watching this right now, now just develop their rear delt more, it would make more of an impact on the look than if they develop their side and especially the front head. So focus on the rear. Don't leave it as an afterthought. This changes how your shoulder looks significantly. I was lucky.
- [08:50]
Doug
Plus, it balances out the function.
- [08:51]
Adam Schafer
Yeah, it's so, so important.
- [08:53]
Doug
It's so important.
- [08:54]
Adam Schafer
Yeah, you get real front heavy and you start getting problems. I was lucky as a kid to have read an article by a bodybuilder. I can't even remember who it was years ago. So I was probably 15. So I was like a year into lifting. And I had coat hanger shoulders, right? I had no delts. So it looked like at least that's what I thought. So I felt as a kid, looked like when I wore a T shirt, it just looked like there was nothing there. And so I was like, I want to get my delts to be more developed. And I read this article where this bodybuilder talks specifically about the rear head of the deltoid. And so for probably two years, I started every workout with rear flies, which was a blessing. Like how lucky was I as a kid to understand that? And my delts today are a strength. And it goes all the way back to back then when I read that one article.
- [09:40]
Sal Destefano
Agreed.
- [09:41]
Adam Schafer
Next up, train them three days a week. So if you look at the data on how often you should train a body part, you know, when the volume is controlled, it doesn't make a huge difference past twice a week. You know, from once to twice, you see a bit of a difference to 2 to 3 to 4. Not a huge difference. But what we find in practice is that three days a week tends to work better because fatigue doesn't play as big of a role. If you miss one, you at least train your shoulders twice that week. And it just tends to work better over time. This is both with general pop and with people who tend to be more advanced. And it allows you place a different focus on each workout. So you can pick your three days a week and have kind of a different focus and give a different feel, which tends to contribute more to overall development.
- [10:29]
Sal Destefano
So before figuring out the rear delt thing for me, this was the first thing that I felt. So after the. The famous you have weak shoulders comment, the first. This was the first time I actually went and programmed them, like in the program three times a week. Before that, it was like an afterthought. Shoulders were always done after I did my chest and after the workout, or a little bit extra when I was doing something else. Like I trained shoulders like that for the first time ever, I went, okay, I'm going to train them either by themselves, back when I was doing splits, or every other day. And huge difference, huge difference. So this is. And then I think the rear delt you already brought up became late. Later on, I pieced that together. But at least the first thing that made the big leap originally was just giving them attention like they were everything else. They tend to be an afterthought for a lot of people. And I at least know what my thinking Was as a kid was, oh, well, when I. When I row, I do rear delt stuff. When I press, I get anterior delt stuff. So I'm already. And then I would just throw some laterals in there. So my thought process was because I could feel my shoulders engaging in rowing and pushing movements, I was working them. And then I would just do lateral stuff in addition to that. It wasn't until I started to focus just on the shoulder and do movements specific to that did. And this was part of that process.
- [11:40]
Adam Schafer
Crazy about that. When you talk about the weak shoulder. I saw you when we first met. You were at. You were at the peak of competing. Your delts were huge. That was your most standout body part.
- [11:49]
Sal Destefano
Well, it became that. But because of that, which I think probably all of us have stories of this, of either an insecure or a focus and then ends, which is, man, this is one of the things that I love about bodybuilding or lifting weights in general is that you can take something that was a weakness of yours and actually turn it into a strength with effort and focus. And so, yeah, this was absolutely my. My weak point. And then when I started competing and doing shows, this was. Was one of my strengths was the shoulders.
- [12:21]
Adam Schafer
Totally. All right, next up, there's really three kind of functions. Now, I'm not talking from a functional perspective. I'm talking about from a shoulder development perspective. There are three ways to focus on shoulder exercises that will make a big difference in how they develop. Push, pull and pull out. Push, pull and pull out. So push all your presses, overhead presses, shoulder presses. You're pushing the weight up, so focus on good technique with pushing pull. These are your upright rows or your face pulls. You're focusing on pulling. You're going to use your hands like hooks and pull with the elbows. This is going to give you more shoulder activation. And then pull out, pull out method. Pull out is not that kind of pull out. I didn't realize I was waiting for that. Ouch.
- [13:04]
Sal Destefano
Justin's gonna catch that. I know.
- [13:06]
Adam Schafer
Yes, yes. You won't get good shoulders if you.
- [13:08]
Doug
Don'T pull out by me, buddy.
- [13:09]
Adam Schafer
Yeah, you get little kids, it's hard to work out consistently. No, you pull out with your laterals, your rear flies. Don't think of up, think of out. Makes a huge difference when you're doing your rear laterals or rear flies. Don't think of pulling them up, but rather separating and pulling out. Makes a huge difference on the connection.
- [13:28]
Doug
Now do you rotate them?
- [13:29]
Sal Destefano
Because I didn't see this on the. On the tips. Do you have a tip to the order which somebody does this? Because I do think it's really common. You made a point about rear delts earlier and I think if you do work shoulders, it's really common. Just hopefully start with a press because I think that's one of the biggest bang for your bucks type of movements. But if you already do that or have done that for a long time, I see a lot of value in starting with rear delts.
- [13:54]
Adam Schafer
Absolutely.
- [13:54]
Sal Destefano
Okay.
- [13:55]
Adam Schafer
Absolutely. 100. I think that's a. For somebody who's already worked their shoulders a lot with. With presses. Start with rear. Rear flies and then watch what happens.
- [14:02]
Doug
It just sets you up better. And like I, I call it like packing the shoulder. Like just getting that function where you, you know, retract and depress like ahead of time.
- [14:11]
Sal Destefano
That's another great point to bring up that I also, I remember this. So not only when I started doing rear delts first did I see better development the rear delts. And, and that was a huge missing piece to cap off the shoulder like you're talking about. But I also found this kind of added benefit of how much it set me up for the. The press moment was just because it set the shoulder in a better position. You can't.
- [14:37]
Adam Schafer
I don't.
- [14:37]
Sal Destefano
I don't think you can you under or overvalue that enough like as far as how powerful that is because we're all kind of naturally rolled forward a little bit. And just setting your shoulders in a better, more optimal position makes you stronger in the press.
- [14:52]
Adam Schafer
Yep.
- [14:53]
Sal Destefano
So I ended up noticing that. Oh wow. Even though I'm starting with rear delts and you would think that I would be more exhausted for the shoulder press. I actually felt stronger because I was in a better position. I totally remember that because I thought this is weird. I'm shoulder pressing. I should be way weaker because I've already done my rear delts. I'm. It should be a little fatigue. But because it was setting my. Know that right away.
- [15:12]
Adam Schafer
Aware of where your shoulder position is.
- [15:14]
Sal Destefano
Yes. Because we are so rolled forward and it just put me in a more optimal position and I actually pressed even.
- [15:19]
Adam Schafer
Better three different ways. Also to approach your workouts with your shoulders, there's heavy and low rep. I think that's pretty self explanatory. You know, I'm going to do 5 reps but focus on my technique and form over feel. Right. So heavy presses tend to fall into this. The other one is light and slow. So I lighten the weight and I really try to feel the muscle. And then finally another approach is light and pump. I'm trying to get as much blood into the muscle as possible. Now what I just did right here, by the way, is I gave you three ways to work out. You're eating your delts three days a week. It's perfectly fine for one of those days to be heavy, low, the next one to be light and slow. And then the third one would be kind of a light and pumping style of a workout. All of these have value. They all change things up. They all send a bit of a different signal and different adaptation. When you combine these, you get this really nice. A complete kind of workout for the week.
- [16:12]
Sal Destefano
I'm such a fan of the light pump for shoulders because so you could focus on the movement because the shoulder is a floating joint and you have other big muscles that are surrounding it on the front and the back. A lot of times these bigger muscles take over the movement. And I think that was the. One of the other things that when I was helping somebody develop their shoulders was I would notice a form and technique was poor because they would just throw so much weight on. It was just about trying to push as much weight as they possibly could or lift as much weight. And what was happening was the chest or the back would kick in and take over a lot of the movement. And so I really enjoyed really slow, light, pumping type exercises to really get someone's technique down so that when they went back to that like heavy loaded press or heavy loaded row, they can engage the shoulders more and not let the bigger muscles take over.
- [17:05]
Adam Schafer
Next up, here's a little. You're not supposed to do this ever. Or at least you think you're not supposed to. But I'm going to tell you too, because if you want to do this in 60 days, do this on chest day and shoulder day. People tend to work chest and shoulders together. Hit shoulders first. Yeah, you almost never hear anybody say, prioritize it. Now, one of our programs, we do this maps muscle mommy. We do delts before chest mainly because women are much more interested in developing their debts, their delts over their. Over their chest. But for anybody watching this, like, if you want to make this happen in 60 days, on those days where you're working chest, shoulders and triceps, which tends to be put together, go delts before chest. You are not going to lose muscle in your chest. By the way, people freak out over that. Oh, no, I'm going to be fatigued. I can't bench as much. You're not going to lose muscle in your chest. You're not going to be as strong on your bench presses and your incline presses. But we're going to prioritize the delts. Hit them first before chest. That's going to give you the best chances in 60 days of seeing a big difference in how your delts are going to be.
- [17:58]
Sal Destefano
I love this. Not only from a development perspective, but from the point that Justin made. Um, I felt doing shoulders before chess for a lot of clients just set the, the shoulder girdle up into a better position and they were, they were more stable, more controlled and then there was less issues going on when they were chesting. A lot of times it's very common someone chest press, they hear clicking or it feels off or they're, they're one side's not. And doing the shoulders. Getting a good shoulder pump tends to set the, the girdle in a better position or at least make them more aware and stable in that position that when they went to do their chest press they'd see even better benefits most of the time.
- [18:32]
Doug
Yeah. It kind of eliminates the need for that. That first set, that's really the warm up set.
- [18:36]
Sal Destefano
Totally.
- [18:36]
Doug
Because you're just getting through all the webs.
- [18:38]
Adam Schafer
Yeah.
- [18:38]
Doug
100 get you in the groove.
- [18:40]
Adam Schafer
Lastly, mobility helps a lot. Now mobility helps everything, but it really helps the shoulders.
- [18:46]
Sal Destefano
Yeah, it really.
- [18:47]
Adam Schafer
There are exercises that are so effective that a lot of people don't do because it hurts them because they lack mobility. They, they can't do upright rows, they can't do behind the neck presses, they can't do certain types of laterals. They can't turn their pinky out when doing laterals is too dangerous. Hurts my shoulder.
- [19:00]
Doug
I'm a big gatekeeper right here.
- [19:02]
Adam Schafer
It's huge. Like mobility like, you know, shoulder dislocates handcuffs with rotation. You know, like these basic mobility movements allow your shoulder to be expressed fully. And when the humerus and the scapula work in harmony, you could do all kinds of exercises and get all the benefits from all these incredible exercises. So mobility, it's important for the whole body. Don't get me wrong. But it is especially important for the shoulder joint. And so focus on them during the 60 days so you can maximize the benefits.
- [19:32]
Sal Destefano
Now would you guys attribute that to the fact that a lot of people suffer from just weakness and instability in the shoulder and because of the floating joint. That's why that makes such. Because I agree, I totally agree that mobility in the shoulder is such a game changer to make that an Emphasis or a focus. And would you attribute that? Because a lot of people have a lot of weakness and instability there. And so that focus of mobility addresses some of the weakness and instability.
- [19:57]
Adam Schafer
It's also just the way people perform a lot of shoulder exercises. They stop the reps short. They don't go all the way down. So it hurts. So that what happens when it hurts is you. You shorten the rep even more or you try different exercise. You avoid exercises. Yeah. And so you just lose a function. By the way, shoulder mobility will allow you to develop your chest and back more too.
- [20:14]
Doug
Yeah, yeah. I was going to say it gets in the way a lot of times, the chest, because, you know, you're not fully expansive with your chest and you're not really activating it to the optimal amount because your shoulder's so protracted. So it stops there. It's like, you know, that's the weak point in the movement.
- [20:29]
Adam Schafer
Yep, yep. 100. All right. I got a study for you guys. That is crazy. Oh yeah, it is crazy. I'm going to read this to you and I can't wait to see. I'm sure Lane, our buddy Lane Norton is getting hammered with this study.
- [20:43]
Sal Destefano
Oh, really? Yeah, In a good way or something.
- [20:45]
Adam Schafer
I think people are just sending it to him like, explain this or whatever. So here's the title of the study. This was University of Copenhagen. This is a human study. It was controlled, so it's not bad. And the study showed that ultra processed foods. Ready for this?
- [21:01]
Sal Destefano
Yeah.
- [21:02]
Adam Schafer
They make you gain fat even without additional calories.
- [21:05]
Sal Destefano
Oh boy. Really?
- [21:07]
Adam Schafer
So. So here's the big issue here, and we've said this forever. The big issue with ultra processed foods is that they're hyper palatable and they make you overeat. That's a fact. Yeah. Trying to eat an appropriate amount of calories with the ultra processed food diet is like, good luck. You're just going to white knuckle this entire time. It just. They're engineered to make you overeat. That's still true. But here's what they did in this study, which is pretty crazy. So the scientists in the study were trying to compare the health impacts of unprocessed and ultra processed diets on the same person. This was a well made study. They recruited 43 men between 20 and 35 who spent three weeks on each of the two diets with a three month washout in between. So the same person half started on the ultra processed and half started on the unprocessed diet. Half of the men also received a High calorie diet with an extra 500 daily calories. While half received the normal amount of calories for their size, age and physical activity levels. They were not told which diet they were on. Both the ultra processed unprocessed and ultra processed diets had the same amount of calories, proteins, carbs and fats. They controlled the calories and the macros. Men gained around 1 kilo, so that's over 2 pounds of fat mass while on the ultra processed diet compared to the unprocessed diet. Regardless of whether they were on the normal or excess calorie diet. Wow. Okay.
- [22:28]
Doug
Yeah.
- [22:28]
Adam Schafer
Several other markers of cardiovascular health will also affected. It wasn't just weight on the scale. There were cardiovascular markers that were also affected. Even though the calories and the macros were the same because of the processed.
- [22:42]
Doug
Food, everything else controlled the activity. All that. All the same.
- [22:46]
Adam Schafer
I mean, I haven't looked super deep in the study because this is a review on the study. So on Science Daily. Yeah, but from what I'm reading, they did a pretty damn good job controlling things. Remember they did a three month washout. So you're eating processed foods, then you'll stop. We'll measure, weigh things or whatever. We'll give you three months of just whatever. Then we'll start you on this other diet. So same person, two different diets, what's the difference? An extra two pounds of fat and cardiovascular markers look worse.
- [23:13]
Doug
That's significant.
- [23:14]
Adam Schafer
Man. Okay, here's what they also discovered. This is where it gets crazier. They also discovered a worrying increase in the level of hormone disrupting phthalate. This is a substance using plastics in men on the ultra processed diet. Men on this diet also saw decreases in their levels of testosterone and follicle stimulating hormone, which are crucial for sperm production. This is a quote from the scientists. We were shocked by how many body functions were disrupted by ultra processed foods, even in healthy young men. Remember that these are healthy young men. The long term implications are alarming and highlight the need to revise nutritional guidelines to better protect against chronic disease.
- [23:54]
Sal Destefano
Wow.
- [23:55]
Adam Schafer
I see you guys are speechless. Yeah, so was I.
- [23:58]
Sal Destefano
So I have a theory that. So food plastic. I'm so curious. I hope Lane goes after this so we could. We can hear his. How he defends this or. Or picks it apart, I would think. Okay, so you say they control macros and calories.
- [24:15]
Adam Schafer
That's right.
- [24:16]
Sal Destefano
But do they control it this way? That's like here's Whole Foods, 500 calories. Okay, this is 500 calories of process Are they actually scientifically measuring that or are they taking the label that says 500 calories? Because if you just go by the 3,000 calorie label diet, this brings what I always bring up, which is the FDA allows 20 for that to be off 20%. And you got to believe all these healthier processed foods are going to lie or lean towards the lowest. So it's probably, you're probably eating 20% more calories than you think you're eating. So maybe that would be my guess.
- [24:52]
Adam Schafer
Maybe. But here's the other problem. You saw changes.
- [24:54]
Sal Destefano
Well, okay, so that doesn't address the other part. You said hormone disruption and everything like that.
- [24:59]
Adam Schafer
Yeah, that's not going to happen from being.
- [25:00]
Sal Destefano
No, no, no. 200 more calories or 20% more calories in that short of a period is not going to.
- [25:06]
Adam Schafer
And I don't know about the, the two extra pounds of body fat. That would be way off, bro.
- [25:10]
Sal Destefano
Well, I mean, depending on the calorie diet, a 20% increase could be a significant.
- [25:16]
Adam Schafer
Well, consider this. They were using ultra processed foods, not ultra processed health foods. So ultra processed foods are going to under report calories, not over report. I'm sorry. Yeah, they're going to, they're going to make it look like they're lower. So maybe you're right with that. But the phthalates. The phthalates, the sperm product, the lower, like testosterone.
- [25:36]
Sal Destefano
I mean, that doesn't solve that. That does. I mean that doesn't. That's my guess for the. Although if somebody puts on more body fat, all those markers are going to show a. Not necessarily negative, won't they?
- [25:48]
Adam Schafer
Not really. Not like that. No. 200 calories. No, not like that. I mean this was not. When they say significant reduction, this is like they always allow for a little bit of changes. But to see something like. And I'd like to see the actual studies.
- [26:02]
Sal Destefano
Yeah, much of a reduction because obviously.
- [26:05]
Adam Schafer
Because the part that, the part that alarms me the most out of all of this was a worrying increase. So they were testing a lot of things.
- [26:13]
Sal Destefano
You guys, how you measure that? Sal?
- [26:15]
Adam Schafer
Oh, P. They're looking at. Whirring through P. No, no, no, they're looking at, they're testing specifically for phthalates and they think they're going to look at your urine and your feces to see if you get an increase of these things or blood tests.
- [26:28]
Sal Destefano
It's one of those things and that's correlated to worrying.
- [26:32]
Adam Schafer
In other words, there was a, when they say worrying, you see a dramatic increase.
- [26:38]
Sal Destefano
Oh, worrying like that. I think they are more worried or paranoid as. No, no, no.
- [26:45]
Adam Schafer
The scientists saw.
- [26:47]
Sal Destefano
How are they measuring that?
- [26:48]
Adam Schafer
Through their pee?
- [26:49]
Sal Destefano
That makes no sense to me.
- [26:50]
Adam Schafer
No, the scientists saw it.
- [26:52]
Sal Destefano
They were. They were worried by it, is what you're saying. Oh, okay. Interesting. Yeah. That doesn't. I definitely feel like I'm on the right track with the calorie increase and the. And the putting the body fat on. I. I bet you it has something to do with that. Because if they literally just took all labels at face value and said, those are 500 calories, because. And then they give you.
- [27:09]
Adam Schafer
Well, let me put it.
- [27:10]
Sal Destefano
Because let me.
- [27:12]
Doug
Plastics in it.
- [27:13]
Adam Schafer
That's of course. Look. Yeah, yeah. Okay. You remember the guys. This is three weeks, okay? You're gonna gain two extra. Both of them are in calorie surplus. Two extra pounds of fat in three weeks. How off are these labels?
- [27:26]
Sal Destefano
20, 25? At least, bro. At least that.
- [27:29]
Adam Schafer
That's seven. That would be 7,000 calories. But when you see a change in hormone levels and these. Look, these phthalates are connected to obesity.
- [27:39]
Sal Destefano
You know what? You would be interesting too, because. And I'm sure this is all connected to that is, you know, somebody on a highly processed, diverse. Somebody on a whole food diet, like, how much better is your sleep? How much better is your digestion?
- [27:49]
Adam Schafer
Everything.
- [27:50]
Sal Destefano
Right, Everything. And like, how much does that.
- [27:52]
Adam Schafer
Because they saw cardiovascular markers change as well. Yeah, well, we know this. We know hormones affect.
- [27:58]
Sal Destefano
I mean, I love this. I can't wait to hear Lane discuss this. Because, I mean, this is one of. This is one of the few areas where we don't see eye to eye with each other.
- [28:07]
Adam Schafer
Well, we. We always said, like, I don't care what the macros and calories say. Fine, it's equal. I still don't think they're. I still think they're worse for you. Yeah. There's a lot of stuff in processed food that is.
- [28:17]
Doug
They don't nourish you.
- [28:18]
Adam Schafer
That has been put in there to improve its palatability that are not chemicals found in normal foods. What do all those things combine do to you? And the production. The production of these foods and the plaques that are in your food because of just the production and the wrappers and all that kind of stuff. Yeah, but we know this. We know hormones affect fat gain or fat loss, muscle gain, muscle loss. You could take somebody, change their hormones, change nothing else, and suddenly they get leaner and build more muscle. Because hormones tell your body what to do and they change the calorie out part, right? So it's like, oh, calories in versus calories out. That doesn't change. That's true. But you change your hormone profile and the calories out thing changes. Suddenly your body starts to either burn more calories or want to build more muscle, which then burns more calories. This is wild.
- [29:04]
Sal Destefano
Yeah, it is wild.
- [29:05]
Adam Schafer
And this is showing because look, follicle stimulating hormone goes down. That's going to change. That's going to alter your fertility. Yeah. These, these hormone disrupting chemicals change fertility in women as well. I don't think it's just a, I think eating too many calories is playing a big role, but I don't think it's the only role. And I think, and we've suspected this. I mean, come on, we've all suspected this. You know, you have this, the, the people on the other side who are like, well, show me the data.
- [29:29]
Doug
Well, I think they downplay a lot of those chemicals because it's a lot easier to mass produce and, and also keep a longer shelf life and all that money line. It's like, you know, let's, you know, let's not look too intensively into this.
- [29:41]
Sal Destefano
But this just affects you a lot more.
- [29:44]
Adam Schafer
Yeah.
- [29:44]
Sal Destefano
Interesting.
- [29:45]
Adam Schafer
How wild.
- [29:46]
Sal Destefano
I can't wait to hear our, the Internet. Go here.
- [29:49]
Adam Schafer
Yeah. And debate it and discuss it.
- [29:51]
Sal Destefano
Yeah.
- [29:51]
Adam Schafer
Because this, this is, remember these are, these were 20 to 35 year old men. Yeah. So imagine what it's going to do to a 45 year old, 55 year old.
- [29:58]
Doug
They're in their prime.
- [29:59]
Adam Schafer
And this was three weeks. This was three weeks.
- [30:01]
Sal Destefano
That's a short period of time. Okay, what does that look like stretched out for a year?
- [30:04]
Adam Schafer
Year. Yeah. People eat a processed food, dominant diet for decades.
- [30:09]
Sal Destefano
Yeah.
- [30:10]
Adam Schafer
Not three weeks. You're eating that. So if you're phthalate, you know, if these, these, these chemicals increase in three weeks, what do you think it's happening to you over 15 years or 25 years or your life? Your whole life. Yeah. Wow.
- [30:26]
Sal Destefano
Interesting.
- [30:26]
Adam Schafer
I know, right? Yeah, yeah, I know. I read that study. I'm like, oh, this is going to be, I mean it's pretty alarming. I think we, and we make the case for eliminating processed foods because it helps control your intake, which I is still, I think one of the biggest reasons. Yeah. But I think the, like, if you did anything with your diet, everybody, if you just eliminated, I know. Processed foods, you would solve the majority of your diet issues.
- [30:51]
Doug
It's not benefiting you.
- [30:52]
Sal Destefano
At the end of the day, it's so funny because when I think about my, my own personal journey as a, as a trainer, like, helping people, like, going, going from the, like, you know, tracking down to the calorie macro, writing a meal plan out that like, matches. That's ridiculous even and stuff like that to like, you know, okay, letting go of that a little bit, but still really writing meal plans for people to literally getting to the place where it finally was like, oh, you know what, just, just stop eating processed foods. I'm going to tell you. Your macros or this, that like, literally go eat whole foods.
- [31:22]
Adam Schafer
The basic, yeah, go eat whole foods.
- [31:24]
Sal Destefano
And eat the meat first, like, became like the advice. And it was like, enough to radically change 90% of your client's physique. Like, that's not going to get you on stage and win a show, but 90 of all the clients that would ever hire you, just convincing them to move away from processed foods, eat whole foods, eat their protein first, solved most, most all the problems that you were having diet related with helping them getting in good shape.
- [31:51]
Adam Schafer
Isn't that great?
- [31:52]
Sal Destefano
Crazy.
- [31:52]
Adam Schafer
I know. I love it. All right, I got another cool study for you. This one was. Let me see where this was done. This one was done at the University of Exeter. Drinking nitrate rich beetroot juice lowers blood pressure in older adults. It reshapes their oral microbiome. So your oral microbiome plays a big role in how much nitric oxide you produce. Yeah, how much nitric oxide you produce. This, by the way, this supports other studies that show that mouthwash. Yeah.
- [32:21]
Sal Destefano
So bad.
- [32:21]
Adam Schafer
Not a good idea.
- [32:22]
Doug
Yeah, because it literally kills all the.
- [32:24]
Adam Schafer
Beneficial bacteria that produce nitric oxide that you need for vascular health, by the way. Poor vascular health, low nitric oxide for men. This contributes to erectile dysfunction and stuff like this. So this study was pretty interesting. And I brought it up because our partner's joy mode. One of the main ingredients in there are nitrates from, from beer. That's right. Yeah, that's right. And so it's a, it's a. It's a pretty sex supplement. You take it 45 minutes before improved blood flow.
- [32:53]
Sal Destefano
You can argue as a health supplement.
- [32:55]
Adam Schafer
I love it. I take it. And I don't take it before sex. I take it pre workout. I take it throughout the day. I get energy from it. I feel good. One of the best things you do for your health is improve your vascular health. And nitric oxide does that quite a bit. You know, higher nitric oxide reduces risk of things like heart disease, heart attack, stuff like that. But pretty cool study. And, you know, again, if you don't want to go supplement route. Beet juice, I just don't like the taste. But with beet juice, which is. Yeah.
- [33:23]
Sal Destefano
I mean most, most. Those supplements all have that, right? That's like the main ingredient. The main ingredient that works for most, like your pre workout supplements is that, Isn't that.
- [33:30]
Adam Schafer
No, they don't. No, not, not nitrates are expensive. You want to put them in a supplement, it's going to cost you a lot.
- [33:35]
Sal Destefano
So what are the.
- [33:36]
Adam Schafer
They'll use arganine and citrulline.
- [33:38]
Sal Destefano
Okay. Amino acids. Cheaper. Precursor.
- [33:40]
Adam Schafer
Yeah, they're precursors. Yeah. Nitrates will boost nitric oxide for sure in a big way.
- [33:45]
Sal Destefano
Oh, interesting. So that is a cheaper way of doing it.
- [33:48]
Adam Schafer
Totally.
- [33:48]
Sal Destefano
Oh, I didn't, I didn't know that. I thought that's what the science points to is the better route. That's why so many.
- [33:55]
Adam Schafer
No, yeah, of course. Is a cheaper nitrate expensive? So you know, again, for people who like the blood flow when they work out. Yep. You get better pump, you get more, better performance. Yeah. Try joy mode. Watch what happens. Like it doesn't even come close to, you know, the other stuff.
- [34:13]
Sal Destefano
You know, talk about overall health and predictors or something like that. I saw this Peter Attia interview. I wish I could give credit to the, the lady he was interviewing. I don't know what her name was, but I thought it was a really interesting clip. They were talking about what's the number one predictor for somebody like falling down when they get an advanced age? Falling down and breaking a hip or getting hurt. You know what it is?
- [34:32]
Adam Schafer
No.
- [34:33]
Sal Destefano
Toe strength. Oh, toe strength and ankle mobility. Is she like, is making the case is like the number one thing and one of the most important things to focus on when we age.
- [34:42]
Adam Schafer
Yeah. You know what, let's fix that. By the way, people are thinking mobility. Yeah. People think, oh, just tight ankles. No, no, weak.
- [34:49]
Sal Destefano
Yeah, well, that's what. So weak feet, you have to be.
- [34:51]
Adam Schafer
Strong all the way up.
- [34:53]
Sal Destefano
I mean. Yeah, let's just address that in general, anytime you hear us talk about weakness or lack of mobility or anytime we talk about lack of mobility or needing mobility, that's weakness and instability.
- [35:03]
Adam Schafer
That's right.
- [35:04]
Sal Destefano
So that's exactly what that is. That's the root. The root of in mo being immobile is weakness and instability. So having weak instable feet is the cause of all those getting ahead of that.
- [35:15]
Doug
You take your shoes off, you articulate your toes and just keep walking around. Yeah. I think people don't think to do that enough. We get so comfortable in these shoes that totally, you know, cater all of your different articulating movements.
- [35:28]
Sal Destefano
I. I was squatting the other day and. And then I walked on the treadmill afterwards in my chucks and I actually could feel what's the right term? Degrading in my gait from lack of attention. I haven't been training very consistently and definitely haven't been doing a lot of my mobility, ankle stuff like that and just hasn't been a priority. And I noticed it after squatting and then walking. I think what I really noticed was on the treadmill, could tell by my gate and like, oh, wow, how I was. I'm atrophying. I absolutely have atrophied. An area that I take a lot of pride in, that I've worked on, I would say, is my ankle and my feet. Like, that was a big focus for the, you know, I don't know, mid part of mind pump. And so I. I haven't been doing a lot of that and I could tell the difference.
- [36:14]
Adam Schafer
Yeah, yeah. The reason why you get tight when you're weak, because people think when you're older and you see when people walk or they stumble and they can't catch themselves and they. The weaker you get, the more limited your range of motion becomes as your CNS tries to keep everything safe. And so you lose mobility. You lose mobility because your body becomes less and less able to control and stabilize in ranges of motion in different way. So you become more and more and more and more and more limited over time, losing the ability to be more. It's funny, this weekend I was at church and one gentleman introduced himself to me. His name is Justin. He's an ER doctor. And we were talking about this with the elderly and how they. He's like their balance. And we were talking like it comes from lack of strength. So we had this great conversation about this and I was telling him how towards the end of my career I trained a lot of people in advanced age and the changes that they had in their independence and mobility just from getting. And listen, I wasn't doing like deadlifts and I mean, I couldn't. These people are in their 70s and 80s. They were deconditioned. Some of the exercises were like, we're going to sit down and stand up.
- [37:20]
Sal Destefano
Yep.
- [37:21]
Adam Schafer
And you're going to sit on this bench and oh, the bench is too low. I'm going to put some pads on it. We're going to sit down and stand up. It was like the most bait or I'm Just going to have, I'm going to. You're going to hold my hands and I'm going to have you try to come up on your toes and come back down. Like that would be an exercise. And the improvement they saw in their independence and mobility was profound. It was life changing.
- [37:39]
Doug
Yeah. Some of the most basic even. That's why I love the sled so much because I can get them driving up on their forefoot. And the thing is they walk around and it's just all flat footed movement, you know, all day long. Yeah. And they never strengthen that and to, you know, so that's just like one of the most basic ways to get them up and going. And it's not too complicated, skill wise.
- [38:01]
Adam Schafer
Totally.
- [38:01]
Sal Destefano
Yeah. All mobility and strength in all directions too, because she pointed. Thank you. Doug pulled up the, the interview. It's 296 on Peter Ortiz and it was Dr. Courtney Connolly.
- [38:11]
Adam Schafer
Correct?
- [38:11]
Caller Joshua
Yeah.
- [38:12]
Sal Destefano
Huh?
- [38:12]
Adam Schafer
Yeah, that's correct.
- [38:13]
Sal Destefano
Yes. Yeah. Yeah. Courtney Conley was the doctor. So I, I didn't listen the whole episode. I just saw an excerpt from it and I thought, oh, this is really interesting and a really good topic. We haven't brought up the foot in a long time. And just I think it's so important that you do that. I think it's a good habit to, if you don't already, practice being at home. Like, I love having like a nice grassy backyard now. Or I'll just, I take them off and we'll play soccer barefoot in the grass with Max and just kick it around. So like, that is a good way. But if you don't, if you don't actively go do that, probably a good idea to incorporate it into your training is to get some barefoot days of your, your training sessions. Otherwise it's one of those things you'll just lose it if you don't actually practice it.
- [38:53]
Adam Schafer
That's right. All right, I'm going to tell you guys about something that sucks really bad. So I went. Today's day four, I think of going off Kratom completely. Oh, now my dose.
- [39:04]
Sal Destefano
No fun.
- [39:05]
Adam Schafer
My dose wasn't even that high. Okay. So at the worst, at my highest, my dose look like about. What would that be? About five grams? Maybe, Maybe five and a half grams a day.
- [39:16]
Sal Destefano
Oh, I don't even think you were that high.5 grams. You know what that is? Those little, those little 500 milligrams each. Yeah.
- [39:22]
Adam Schafer
So at my highest, I would take like 8 to 12 in a day divided. So maybe. Okay. And then. But on other days it would Be more like just like, like seven of those. About 33. Okay. So. And now people use up to like 20, 30, 40, 50. Okay. Grams a day. So I didn't even get that high. I started using them just for context. My uncle passed away about three months ago. Just total moment of weakness. In fact, it started I was on my way home from, you know, visiting with family the day he passed away. And I'm going to drive home and I'm like, oh, man, I'm so tired. I'm a fall asleep, obviously feeling just totally just down. I'm like, you know, I'm just going to use some. It'll keep me awake and help numb and distract me from these. Just this terrible feeling. And so that started a three month cycle of me eventually using it on a daily basis. And the root of that for me is like, makes me feel capable, puts me in a good mood, whatever. So it was about, I want to say, a week or two ago, you know, I told you guys I had this where my wife kind of asked me point blank if I was using it. And I lied to her. Next day I told her the truth. And so they told her, you know what I'm going to, you know, she's very. Giving me a lot of grace with it. And I'm going to come off and my last day is going to be, you know, on this day or whatever. So I tried to kind of work my way down. I was taking maybe five or six capsules a day, which is like three grams. And then my last day ended the day after I was like, okay, I'm not getting the good feelings, but I think I'm cool. So maybe I didn't. Maybe I'm not going to get any withdrawal. It was the day after I hit it.
- [40:58]
Sal Destefano
Because it fully got out of your system. That's why.
- [41:00]
Adam Schafer
Yeah. And what it was for me, and I've been reading what people will go through, so mine are not anything like other people. But for me it was like lethargic. Like crazy.
- [41:10]
Doug
Oh, yeah.
- [41:11]
Adam Schafer
Like, oh, even right now, you guys, I feel like you get the arms.
- [41:17]
Sal Destefano
Yeah.
- [41:17]
Adam Schafer
And just. I was just worthless.
- [41:20]
Sal Destefano
Sauna will help.
- [41:21]
Doug
Hate that.
- [41:21]
Sal Destefano
Big time.
- [41:21]
Adam Schafer
Okay.
- [41:22]
Sal Destefano
Sauna helps. Help me. Big time. To get in the sauna and kind of sweat it. Sweat it all out. It'll. It'll speed up that process.
- [41:29]
Adam Schafer
Okay.
- [41:29]
Sal Destefano
Because it is an awful. That can drag out to be a good five days, five, seven days afterwards.
- [41:35]
Adam Schafer
Oh.
- [41:36]
Sal Destefano
So even when it's completely out of your system, I would say it takes.
- [41:39]
Adam Schafer
The opiate receptors have to kind of regulate again.
- [41:41]
Sal Destefano
It takes about five to seven days to kind of refine them.
- [41:43]
Adam Schafer
Exhausted, lethargic, taking naps, which is even. This is my. This is my kryptonite, because I used stuff like that to feel more capable. Well, now I'm, like, worthless now. I'm not helping my wife. I'm not playing with my kids. They want to play with me. I just. I'm just like. I feel like. I'm like. I took a bunch of sleeping pills or something. It was really weird and just absolutely horrible. But I had this great moment, this blessing, because I'm, like, going through this. I feel like I'm worthless. I'm like, I don't know what to do. Whatever my poor wife thinks, I'm mad at her. And I'm like, I'm not mad at you. I just feel like garbage. So I'm trying to navigate that. And I had this moment where I was praying, and God showed me how far things have come for us. And I felt this. This joy, which, while you're tired, you can feel joy. So I was trying to explain this to people, felt this joy. That was just such a gift. And I'm like, okay, I'm going. I'm, you know, I'm moving in the right direction. Let's do this. But I tell you what, man, that. For anybody who's, like, you know, wants to get into that. That. That product or whatever, it's nasty, the withdrawal. And I wasn't using a lot, man. I was like. I was using it daily, which. Which is not a good idea, but I wasn't using much to feel like this. Oh, this is like, I still feel like garbage, but I feel better than I did the other. You should have seen me the other day. It was like I was like, on Benadryl or something.
- [43:02]
Sal Destefano
Well, this is why I'm so glad that, you know, we had that foresight way back when when. I remember when Mark Bell first launched his. And we were. That was around the same time. We were kind of talking and hanging out with him a lot. And I remember it was. I could. I could feel he was, like, offended that I was like, yeah, no, we were not going to promote that. And he was, like, trying to sell it on me. And I'm like, no, I'm. I'm already aware enough of. Of the benefit. I mean, of the, you know, addictive properties that it has. And so it's like, that's not something that we're gonna promote on the podcast. You know, it's caffeine. Kratom, weed. I mean, all of them become a. Can become a thing like that where, you know, they. They start off with just a little bit, and then you creep up, creep up, creep up, creep up. And then before you know it, it's something that you find yourself.
- [43:49]
Adam Schafer
Some things are worse than others, for sure.
- [43:51]
Sal Destefano
Oh, yeah. I mean, the crate coming off a kratom. It is harder for me than caffeine or. For sure, for sure.
- [43:57]
Adam Schafer
For sure.
- [43:57]
Sal Destefano
I can go, like, I can forget to smoke and go for a week, two weeks. No big deal. Not even a big deal. Caffeine. I have to make a strategic effort, so that's. That's a little bit harder, but it doesn't cry. In fact, when I. Even when I'm coming off caffeine, it's a little rougher in the day, but I actually sleep better. I'm fine.
- [44:14]
Adam Schafer
Yeah.
- [44:15]
Sal Destefano
Kratom will.
- [44:15]
Adam Schafer
Yeah. Mess your sleep up.
- [44:17]
Sal Destefano
I can't sleep. I come off and then I go to. Oh, it's just awful. So that I would agree that.
- [44:22]
Adam Schafer
Yeah.
- [44:22]
Sal Destefano
The physiological of all of them, it's one of the.
- [44:25]
Adam Schafer
I tell you what, man. You know, I'll use the word sin, but you can use whatever you want in your head. But sin feels fine until you try to stop.
- [44:33]
Sal Destefano
Then you.
- [44:33]
Adam Schafer
Then you realize who you. Who. Who you're worshiping or what you're worshiping. And so, you know, if you're like, oh, yeah, I'll just stop whenever. All right, go ahead, try it. Oh, you don't want to. You make up excuses. There might be something that's ruling over you. Yeah. But that's what it feels like. Feels cool. I'm cool. I'm managing it. Oh, yeah. Try to stop and then see what happens. If the psychological stopping was a hard part first, because I'm like, I don't want to stop. It makes me feel. Give me energy. When I'm with the kids at the park, I'm playing with them and having a good time, and it's fine. It puts me in a good mood or whatever. And then the second part now is the physiological. But now I'm in it. I'm like, this is. I'm going through it, and I'm not gonna. I'm not gonna stop. I'm gonna stay off of it.
- [45:10]
Sal Destefano
What day are you on right now?
- [45:11]
Adam Schafer
This is probably day four. Oh, you're gonna be all right.
- [45:13]
Sal Destefano
Yeah, dude. Go get some steam, Sonic.
- [45:15]
Adam Schafer
But. But the lethargic part, man. I am, bro. You know. How you gonna feel? Tired.
- [45:20]
Sal Destefano
Yeah, I Always avoid it. No.
- [45:23]
Doug
And I'm always trying to find other creative ways to do a little less and then.
- [45:27]
Adam Schafer
No, way worse, bro. I thought I was getting sick or something. This is not right.
- [45:31]
Doug
Well, speaking of sick, House has been sick, and I never get, like. You don't get symptoms and. Yeah, and it's like. I don't know if I'm actually sick ever. Like, I just. It's always, like.
- [45:45]
Adam Schafer
It's.
- [45:45]
Doug
It's not, like, definitive, you know? And, like, I have these weird symptoms this weekend. Like, my legs were, like, really achy, and, like, I just. I felt a little like, like, what is that?
- [45:55]
Sal Destefano
You know?
- [45:56]
Doug
So I'm. I'm trying to figure it out. Doing all this mobility.
- [45:58]
Sal Destefano
Yeah.
- [45:59]
Doug
A lot of Midol, a lot of chocolate, and I'm working through it, and actually, there's funny enough, like. So I. I was like, you know, I'm gonna take a bath, you know, Like, I. Yeah, I don't do that. I don't take a page out of Adam's book. I didn't put any bubbles in there.
- [46:16]
Adam Schafer
Do you listen to death metal in the bath.
- [46:22]
Doug
At least? But no, I. It's usually, like, I have, like, a whole nother playlist for chill. Like, I do, like, a lot of, like, sublime, and I don't always listen. I don't always listen to metal. I do listen to it a lot, so you are correct. But, yes, I. I'm. I'm actually. The only tub is in my son's room, and so he was gone hanging out with his friends, so it's always kind of weird, too. I'm, like, using his bathroom, and I'm kind of in there, like, looking around. I haven't been in there in a long time. What's he doing in here?
- [46:50]
Sal Destefano
He's always in here, you know? And, like, you don't want to find stuff. He's at that age, bro, where you don't even want to ask questions.
- [46:56]
Doug
Teenager, you know, I don't want to, like, uncover things and, like, find things and. But I was, like, looking, you know, in his.
- [47:03]
Adam Schafer
His little.
- [47:04]
Doug
Whatever you call that medicine cabinet, and he's got, like, the. The good. He's got, like, the serum. He's got all this stuff from Caldera Skincare. Like, it's all, like, like, completely organized, and, like, he's doing it, like, systematically. Like, I didn't even know. He literally just stole it from me.
- [47:24]
Adam Schafer
And.
- [47:25]
Doug
And I was looking for it the other day, and of course, you know, he finds the good stuff that I have and takes it all the time. But I thought that was kind of funny. I'm like, dude, you're. You're a kid. Like, of course. Like they're going through skin issues and stuff and. Yeah, pimples and all these things helps.
- [47:40]
Adam Schafer
That'll help.
- [47:41]
Doug
Yeah, I was thinking that. And I'm like, well, it's smart that he's.
- [47:44]
Adam Schafer
Yeah. The caldera lab serum helps with acne.
- [47:46]
Sal Destefano
So that's actually good because it balances the skin, right?
- [47:49]
Adam Schafer
That's right. Balanced out the microbiome. It's funny. You were saying as you're talking, I laugh whenever. Like. Like, why does a 15 year old need to make their skin look younger?
- [47:56]
Doug
That's what I was.
- [47:57]
Adam Schafer
You rub dirt on your skin, you look just fine. I never used anything. Oh, my God.
- [48:01]
Doug
I'm not a good example.
- [48:02]
Adam Schafer
I wash my face with dish soap sometimes. This will do it. Yeah.
- [48:11]
Sal Destefano
You know, but I'm like, yeah, I'm.
- [48:12]
Doug
Sitting in there just hoping nobody like comes in, you know, too.
- [48:15]
Adam Schafer
It's really vulnerable. It's vulnerable.
- [48:18]
Doug
Like, don't you feel that we're just like looking around like half the time?
- [48:23]
Sal Destefano
I don't know. I'm. I'm all in dog. I'm all in candles, bubbles.
- [48:27]
Adam Schafer
You know, it's funny about what you said. Is this a dad, a mom and dad thing? Moms are all about snooping around their kids stuff. Yes. Dads not typically are. Like, I don't want to find anything.
- [48:38]
Doug
Like, don't tell me.
- [48:38]
Adam Schafer
Yeah, I don't want to. Like, I'm not going to.
- [48:40]
Sal Destefano
I mean, is this like a man woman trait thing? I think it's.
- [48:43]
Adam Schafer
I don't know because. Because moms are like, sneaky. They want to go through your room. Look through. I'm like, look at your text.
- [48:50]
Sal Destefano
Well, I was gonna say who's in the. At least all of your guys relationship? Like, who's more likely to. To grab the other person's phone and snoop through their phone? Like, though that's wife is more likely. Even though my wife doesn't do that. She's probably more likely than. I don't even want to. Like, I'm like, I'm. I'm the type of. I'm the type of husband who's like this. Like, she wants something that, like in her purse. Like, I'm afraid to even go in her purse. I've caught myself doing that. Like, this is my wife. Why can't I go through her purse?
- [49:14]
Adam Schafer
It's like.
- [49:14]
Sal Destefano
But it feels so intrusive, you know, it's like I don't want to know.
- [49:17]
Adam Schafer
If there's shuffled something.
- [49:19]
Sal Destefano
Yeah, I don't want to see something I don't want to see. You know, I have no idea. It's just like, no, here. Like bring it over. Like it's some sort of like nuclear bomb.
- [49:26]
Adam Schafer
Yeah. Could you get this mantle this for me? Yeah, yeah.
- [49:29]
Sal Destefano
So same thing like with like a phone. Like, I don't, I don't.
- [49:32]
Adam Schafer
Oh, dude. I'm like, I don't want to look at somebody butt dials me. Okay. Somebody butt dials me and I can I hang up? I don't want to hear conversations I'm.
- [49:39]
Sal Destefano
Not supposed to hear.
- [49:40]
Doug
Yeah, yeah, yeah.
- [49:41]
Adam Schafer
Okay. Like I think, I think a lot of women are like, I don't know. I want to hear.
- [49:45]
Sal Destefano
Yeah.
- [49:45]
Doug
It's like I catch Courtney all the time. Like if we ever leave the house, she's like on the ring camera.
- [49:50]
Adam Schafer
I hate like, like, oh my God.
- [49:52]
Doug
And I'm just like, yeah, well I.
- [49:54]
Sal Destefano
Ok. My thought on that is because you always make up. It. It is, it is in our genes to make up the worst case scenario. That's what you're default to. So it's like to me, I don't even want to risk even if it's something innocent because the brain will automatically go to the worst case scenario. So it's like, why would I do that to myself? It's so torturous.
- [50:15]
Adam Schafer
You know what I'm saying?
- [50:15]
Sal Destefano
Like, I know I don't want. You and I were actually talking about this because you guys, I'm sure you guys get this. Like we've had our same. I've had the same phone number since I was a kid. Never had a different phone number on my cell phone. And I get at least three to four a week at least of people texting me that are strangers. Even like girls sending me pictures. Oh yeah. Or hey, what are you doing tonight? And it's always a number. I don't. And like, so I've A long time ago. Like, I won't. If it's. If your name isn't in my phone.
- [50:43]
Adam Schafer
I won't answer it.
- [50:44]
Sal Destefano
If you're. If you're. My name isn't in the text, I ain't responding to it. That's a. You better leave me a voicemail and then describe who you are or write me an email or something because I am not.
- [50:51]
Adam Schafer
I won't answer it.
- [50:52]
Sal Destefano
But she gets those now. But I remember when that first started happening and I'd have to tell her about like, hey, random people Are like, Simon. She's like, yeah, okay, sure. And I'm like, no, I swear to God. So now she. She gets it all the time. And she's like, that is crazy. I'm like, I've been telling you this for years. It happened.
- [51:08]
Adam Schafer
That's a strategy. That's like, is it fishing? Is that what that's called? It's a strategy.
- [51:12]
Sal Destefano
Yeah.
- [51:12]
Adam Schafer
Well, they'll. They'll. They'll send you a message like, hey, you know, it was good to see you last night.
- [51:16]
Sal Destefano
Something like that. Didn't we know somebody who just got.
- [51:19]
Doug
Just got to sing all the time?
- [51:21]
Adam Schafer
Say what?
- [51:22]
Doug
When I was single, like, especially New Year's Eve, that was like my move. I would just like start like yelling out certain girls names and then. Which everyone would turn around, I'd start talking to him.
- [51:32]
Sal Destefano
Yeah, bro.
- [51:35]
Adam Schafer
It was like, why are you talking about this?
- [51:36]
Sal Destefano
It's just funny, like a drunk guy strategy.
- [51:41]
Adam Schafer
Yo, Susan. He's all, yeah, it totally worked. One time I yelled out Courtney, and here we are.
- [51:47]
Doug
Here we are. I got two kids. End of story. It was a drunk idea for sure.
- [51:56]
Adam Schafer
Yeah, those drunk ideas are never good ones.
- [51:58]
Sal Destefano
No. Oh, you want to hear a bad, bad idea? I. I saw this. This clip some. Or actually was like a podcast of guys that. That talk about movies and history and movies and stuff like that. And you guys have seen the Fast. I don't know. I haven't seen all of them, but you've probably seen at least a handful. The Fast and Furious, right?
- [52:15]
Doug
Yeah, I think I made it through.
- [52:16]
Sal Destefano
Did you remember that? The, like, before Ludacris. Because, you know, Ludacris is part of that series, right? It was Ja Rule in the first one.
- [52:22]
Adam Schafer
Did you know that?
- [52:23]
Sal Destefano
Okay, so Ja Rule was the. And he had like, you know, a couple cheesy lines or whatever like that. And I can't remember what he got paid. We got paid decent money, but that was right in the thick of when Ja Rule was popping off and like, a thing. And he turned down that role for the second one. It wasn't enough money. And they want. And it was like, still good money. And that's why. And Ludacris took it. The irony of that is, I think Ludacris has made like, you know, $15 million on the whole. On the whole something. Yeah, yeah. Like, yeah, because he passed on that role. And like, you know, the big joke is like, you know, no one's paying attention to Jaw Rule or cares anything about what he's doing. And even if he. When he toured. He's the one.
- [53:03]
Doug
Fire Fest.
- [53:03]
Adam Schafer
Right. Remember?
- [53:04]
Sal Destefano
Yeah.
- [53:04]
Adam Schafer
Yes.
- [53:05]
Sal Destefano
So it was around that time, actually, Justin, I think that was part of the decision was like, oh, I got Firefest and I got this going on and stuff like that. I'm not going to do this. This film or whatever. So he on the film and then ends up ludicrous, Ends up doing it and fire.
- [53:18]
Doug
Financial consultant.
- [53:19]
Sal Destefano
Millions.
- [53:20]
Adam Schafer
You remember.
- [53:21]
Sal Destefano
Do you guys remember the. The prank that 50 Cent did on Ja Rule too, on his, like, one of his last concert tours? So ja rule. Yeah, 50 has always been, like, messing with jaw for a long time. So they have beef, right? And so he. He had. He had a concert tour and 50 Cent bought, I want to say, the first. Like all the front rows. Yeah, Like. Like first four or five rows of the entire arena because their tickets were so cheap.
- [53:47]
Adam Schafer
And so. Yeah, just left it so it was all empty.
- [53:50]
Sal Destefano
Like, that is such a gangster prank right there.
- [53:54]
Adam Schafer
Yeah. I would do that to a friend. I would too.
- [53:56]
Sal Destefano
If I had that kind of money where I could just mess with someone.
- [53:58]
Adam Schafer
Like that, I would.
- [53:59]
Doug
I feel like DMX would have been a better replacement. They're like the same guy.
- [54:02]
Adam Schafer
Yeah.
- [54:03]
Doug
Like, they sound the same.
- [54:04]
Sal Destefano
I know.
- [54:04]
Adam Schafer
Yeah. No, I.
- [54:05]
Sal Destefano
No, I agree. You. You brought up the other day. I have to share this with you because I. I shared it with Justin, I think. And I think Doug was in here too. I wasn't sure. Remember the other day you just talked about how guy nicknames are like, horrible, Horrible. Right.
- [54:19]
Adam Schafer
Real insecurities.
- [54:20]
Sal Destefano
So I haven't seen my buddy Greg in a long time. Right. And obviously I wasn't even thinking about this.
- [54:25]
Adam Schafer
Talk about Orphan Greg. Yeah. Hey, bro. It's worse than that. Oh, my God.
- [54:31]
Sal Destefano
So I hadn't seen him in a long time. I haven't seen him in a long time. He's an ultra marathon runner and stuff like that. Used to be a trainer for me. Good, good buddy of mine and I. And he. He. He shows up to my house. We hung out this weekend. We did our fancy football thing. Had like a little barbecue pool party and stuff like that. And he. He pulls a shirt off to get in the pool and he's got this massive scar down his stomach and up his back. And he was like, oh, yeah, it was my back surgery. Goes in. Tell me all about. It's like, messed up, bro. And they. They restitched him up and they like, his AB is all off to the side like that. Oh, bro, mess sucks. Serious, serious surgery like that. So the rest of the Night I was calling him C section.
- [55:09]
Adam Schafer
C section.
- [55:11]
Sal Destefano
I told the rest of my boys all night long. Everybody's drinking, so it's gonna stink.
- [55:14]
Adam Schafer
Oh, bro, it's so good. April. C section. I bet he loved it.
- [55:20]
Sal Destefano
I mean, but it obviously I wasn't thinking about it. What happened? It was in the moment, drinking, having a fun time with the boys.
- [55:26]
Adam Schafer
But it made me think.
- [55:27]
Sal Destefano
I was like, oh, this is so funny. Sal just brought up like how we do that. How vicious. Because Katrina came over and she's like, I can't believe you were saying that to him. Like, is he okay?
- [55:36]
Adam Schafer
Are you like, hey, listen, it's just, hey, we're different. Listen, we're different.
- [55:40]
Sal Destefano
Yeah.
- [55:40]
Adam Schafer
Like female. Maybe there's, there's outliers, but if a woman said that to her friend, they would cry. Oh, and hate them forever. Yeah.
- [55:48]
Doug
It would go off like a new year.
- [55:49]
Adam Schafer
Can you believe she called me C section? You know, and she would be. Can you imagine a woman called her friend C section from a C section? They're C section, Susan. They would hate your enemies for life. Yeah. You know, you guys just became close.
- [56:01]
Sal Destefano
Oh, yeah.
- [56:02]
Adam Schafer
Just.
- [56:02]
Sal Destefano
And just not even like a moment of thinking about like, I was like, I'm going to intentionally be mean. It was like, it was just a go to thing to say right there at the moment.
- [56:10]
Adam Schafer
Yeah. Dude. If you're the short guy or the fat guy or the. What?
- [56:16]
Doug
Stumpy, Stacy.
- [56:18]
Adam Schafer
Every other.
- [56:19]
Doug
Yeah, get them to do it.
- [56:21]
Adam Schafer
I don't know what's wrong with us.
- [56:22]
Sal Destefano
So good.
- [56:24]
Adam Schafer
If you listen to Brain FM and you select focus or sleep or meditate, the music has been designed and engineered by scientists to induce states of mind that match that. In other words, listen to focus. Five to 10 minutes in, your brain becomes more focused. This is engineered sounds and music. It really works. If you don't believe me, try it for yourself for free for 30 days. Go to Brain FM mindpump. Back to the show.
- [56:53]
Show Announcer
Our first caller is Andy from Missouri.
- [56:55]
Adam Schafer
Andy, what's happening?
- [56:55]
Sal Destefano
How you doing, Andy? What's up, man?
- [56:57]
Caller Andy
Hey, what's up, guys? How are you?
- [56:58]
Adam Schafer
Good. How can we help you?
- [56:59]
Caller Andy
Hey, just going to get straight to the question. I am a 40 year old police officer. I'm looking at competing in my first powerlifting competition that our department's putting on at a local gym. I've cycled through anabolic performance, aesthetic and symmetry two to three times over the past couple years. My squat is 465. My bench is 335. My deadlift is 445. I weigh 233 pounds. I've been on TRT for about a year. I struggle with my deadlift, especially since my deadlift is usually higher than the. Supposed to be higher than a squat. How can I best get ready for this competition and increase my deadlift?
- [57:37]
Adam Schafer
Yeah, good question, by the way. Thanks for what you do as a profession, by the way. I mean, is this competition gonna be three lift total or just one lift?
- [57:46]
Caller Andy
It's three lifts.
- [57:47]
Adam Schafer
Okay.
- [57:47]
Caller Andy
And it's, I guess they called it raw, which is so you can use straps, knee sleeves. It's kind of a brand new novice thing that we've done. So.
- [57:54]
Adam Schafer
Yeah. Okay. So Maps Power Lift would be the program to follow, which we'll send to you. You know, some, some, some things to consider too with this. If it's, if, if you're like, I just want to get my deadlift to come up, then you, what you do with the rest of your list is you kind of take a break on them for a little bit to place more focus on the deadlift and I'll give you some tips on things you can do. Although when we, when you get Power Lift, follow it as it's laid out because it's a, it's a very well put together program. But a couple things to consider. One is sometimes you get guys that are better at squatting than deadlifting and they also tend to be really good at bench press. And so really good benchers tend to not deadlift and it's more really a leverage thing just the way that their bodies tend to be built. I'm on the other end of the spectrum. Yeah, I'm a good deadlifter, but I don't, I'm not a heavy bencher. Maybe I have long arms, I think. So that there's always leverage is something to consider. The other thing too is have you used progressive resistance like bands and chains with your deadlift?
- [58:51]
Caller Andy
Never done that.
- [58:51]
Adam Schafer
Those make a big difference.
- [58:53]
Sal Destefano
Huge benefit.
- [58:53]
Adam Schafer
Big difference. Yeah. So let's say you're gonna go and your workout consists of doing singles with say let's say 405. You would put let's say, you know, 370 on the bar, but you'd add maybe 20 pounds of chains or even 30 pounds of chains. So the top of the lift you're real heavy, but at the bottom of the lift is much lighter chains and bands. Bands could be assisted assisting as well. That progressive resistance tends to break through those types of plateaus. Nonetheless, Mass Power lift, follow that because you're doing a three Lift total. So you should get better in all three lifts with that program.
- [59:30]
Caller Andy
So caveat to that is I'm actually gonna.
- [59:33]
Sal Destefano
I had.
- [59:34]
Caller Andy
I'm gonna have to have surgery on my finger due to a work comp thing. So I'm gonna cycle through this for the next competition next year. So as I'm doing that, I started powerlifting, but obviously I'm gonna have to put that on hold for now. What other program should I cycle through to get ready for that?
- [59:51]
Adam Schafer
Oh, so powerlift is great. I love symmetry and performance as ways to mitigate any potential injury, which you already have, it looks like. Yeah, yeah.
- [59:59]
Sal Destefano
It looks like you're doing all the right stuff right now, to be honest.
- [60:01]
Adam Schafer
Yeah. Okay.
- [60:02]
Caller Andy
Is there an order that I should be doing it in any particular way and then obviously do powerlifting probably about the three months before the competition.
- [60:09]
Adam Schafer
Yeah, No, I would go. Which one did you just finish?
- [60:13]
Caller Andy
I just finished Symmetry.
- [60:15]
Adam Schafer
You can go into Power started on.
- [60:16]
Caller Andy
Powerlifting, but then I haven't quite got it there.
- [60:19]
Adam Schafer
So. Yeah. Do you have any nagging injuries or pain anywhere?
- [60:22]
Caller Andy
Haven't. Just, you know, kind of old man knee stuff here and there.
- [60:26]
Adam Schafer
So, yeah. You know, you could do another round of Symmetry and then get back in and then get into Power Lift and then make sure that you lead up to the competition, giving yourself enough time with Power Lift. Gotcha. Okay. But otherwise. Otherwise, you're doing great, dude.
- [60:39]
Caller Andy
I appreciate it. Thank you, guys.
- [60:40]
Adam Schafer
Yeah, you got it, man. Yeah. Thank you. Yeah, it was easy. Yeah. The straightforward. Yeah. Progressive. The. The chains and bands were a game changer for me. Oh, yeah. My Deadlift was stuck in the. In the mid fives. Low fives, actually, for a while. Started using chains and bands. Bands in particular. Chains are good, too, but those are.
- [61:00]
Doug
Such a good bridge.
- [61:01]
Adam Schafer
Yeah.
- [61:01]
Doug
Between.
- [61:01]
Adam Schafer
Oh, man. It got my Deadlift to progress, like.
- [61:04]
Sal Destefano
Especially if it's the first time you're using them.
- [61:06]
Adam Schafer
Oh, yeah.
- [61:06]
Sal Destefano
You know.
- [61:07]
Adam Schafer
Yeah. He's never messed with me. And with bands, I would do interesting things. I would do it where they would assist the lift. I do it where they're at the bottom, just kind of similar. Then I would do it to where the bands were attached, kind of away from the deadlift to help with my pullback on my lockout. And you could do this with bands where you make the resistance. Different angles to work on different parts of the forward or.
- [61:27]
Doug
Yeah.
- [61:27]
Adam Schafer
Oh, yeah, it helps a lot. Made a huge difference. But then the leverage thing, that's a big one.
- [61:30]
Sal Destefano
Oh, yeah. A lot of people assume that the Deadlift should just be higher. It's not true at all. I mean, you're that way, right. Justin, your squat is bigger than your deadlift, right?
- [61:36]
Adam Schafer
It is, yeah. It's embarrassing, but it's not embarrassing.
- [61:40]
Sal Destefano
I mean, I wish I had your squat. So it's like. Yeah, it's typically one or the other.
- [61:45]
Adam Schafer
Great deadlifters almost are never great bench pressers. The long arms are great for deadlifts, terrible for bench press.
- [61:51]
Doug
That's what I like about power lift, though. It's kind of like an equalizer in that.
- [61:54]
Adam Schafer
Yeah, right.
- [61:55]
Sal Destefano
Because it balances it out. Right? No, I agree.
- [61:57]
Show Announcer
Our next caller is Juliana from Korea.
- [62:00]
Sal Destefano
Juliana, how are you?
- [62:01]
Adam Schafer
What's happening?
- [62:02]
Sal Destefano
Hello.
- [62:04]
Adam Schafer
How can we help you?
- [62:05]
Caller Juliana
What happened? I'm just waking up.
- [62:08]
Adam Schafer
So Justin too.
- [62:09]
Doug
Yeah, I got crusty.
- [62:10]
Adam Schafer
Still working through it. How can we help you?
- [62:14]
Caller Juliana
So I. Well, thanks so much. So I sent an email a couple days ago and a little bit story about my background. I've been training for the past last 14 years since I joined the Marine Corps. I competed once. After my competition, I went down on a road of eating disorder, depression, and I had. I was bullying it for almost two years. And then I got back in a really good relationship with food. Little by little, I incremented my. My macros and I was in a really happy relationship with my macros until I got an injury back in February. So I stopped training for almost six months. I had a femur fracture. Now I can. Now I'm clear to go back to training, but I really don't know where to start. Now I'm like, I don't want to get fractured again. I don't know how to do it again. And I'm really good on following guidance, if that makes any sense.
- [63:14]
Adam Schafer
Yeah, no, good. I'm glad you asked this. Typically. Well, Gillian, typically a stress fracture is due from years of over training. Is that what happened to you?
- [63:26]
Caller Juliana
I believe so. I was over training. I think I was on my peak of my training and started running with my co workers and I started loving it and enjoying it. And I went from 3 miles to 5 miles to 7 to 10. And I was doing a strength training in my diet. I balance it more on fats than carbs. So yes, I definitely overstrained myself. I know that. And I fractured the stronger bone in the body. How? I don't know. But definitely, yeah.
- [64:00]
Adam Schafer
So you mind if I go through your background a little again just to kind of recap so we can give you the best advice?
- [64:06]
Caller Juliana
Yes. So I. The training has been A part of my life, my whole entire life. I started doing sports when I was 5 years old. My mom had us in doing any type of sports when we were childs. Then I moved to the States. I enjoy ROTC in high school so I did a lot of running, a lot of military training to call it that way. Then I joined the Marine Corps and for 14 years I've been doing mostly running. No more than three months. I was. I never had a good relationship with running. Now I do. But I also did weights. Never had a guidelines before the competition. I did a bodybuilding competition once. I love that. But after that I got very upset with maintaining the body. 5% is that. That's impossible. So then I went to my quote unquote depression on eating. My eating disorder. But I was continuing always working and every time I felt that I was eating bad I used to make sure the treadmill and extra cardio. But yeah, after that I, I overcome that. My mindset changed. I started doing more of reverse dieting and getting my body back to be healthier. So yes, never nothing specific. I started listening to you guys because I started looking into strength training more than hypertrophy. So that and I was doing a strength training for almost two years. So low reps and I was doing five reps every squad rack and I got to live. I was doing 245 if I don't. 245 to 65.
- [66:01]
Adam Schafer
Wow. Typically when somebody trains themselves to the point of a stress fracture, especially on the femur and then they say they love what they're doing, it's more about what they're not doing. In other words, it's taking you away from something that you hate. Do you know what that is when you're exercising? What is it taking you away from or what is it distracting you from, if you don't mind me asking.
- [66:29]
Caller Juliana
Don't know. Honestly, I was enjoying doing my exercises like hitting the gym. But I was focusing more of not becoming super big. I'm guessing I didn't want to just gain a lot of weight. I just wanted it to maintain with a lot more low body percentage. But not really. Was running away from something and my time, my military standards.
- [66:58]
Adam Schafer
Yeah, because of your background and how long you've been doing this. This is going to be a difficult because I can give you the right answer. I know what the right answer is. But it's going to be hard to stay on the right path because you're going to veer back to what you were doing before and Your, your tolerance for intensity or what you. What you would judge to be the right amount of volume and intensity is skewed. Part of it is because of your background. Part of it is because you were in the Marines. It did result in an injury that kind of stopped you in your tracks, but that's always a terrible way to stop because you're forced. And when you're forced to stop doing something like that, it's a. It's really difficult, really hard. As you start to feel better, you're gonna. It'll be very hard not to veer back to what you were doing before. So. So what I would recommend is map starter. I'd recommend just walking and I'd recommend eating in a reverse diet. The challenge is going to be being able to do that and not start to slide back little by little, incrementally, maybe sometimes quickly, to really pushing your limits. Yes, you would be the perfect, you would be the perfect person to work with a coach through this process because I can give you the advice right now, but I have zero confidence in my advice on one call like this. I would have to work with you.
- [68:13]
Doug
For a little while because psychological training needs to happen with this.
- [68:17]
Adam Schafer
Yeah. Because right now you're in the mindset. That's right. This mindset is not going to stick around. I promise you. You're going to get to a point where it's going to shift and you'll be like, man, I feel good. I'm going to do a little more and everything feels great and I love it. And I'm going to do a little more and everything's good and I'm improving. Therefore I think I could do more and it's going to continue down. You're going to keep going down that path and potentially cause another injury or problem.
- [68:39]
Caller Juliana
No. And you. And you're right because I had, I got clear from the injury well that it was getting better. Is it got better to a 90, 80%. And I started back training. I said I need to take it slow. I was, I promise I was taking a slow. But no, I slow to my body and the pain started to come back. I was like, okay, I gotta stop again. So yes, you on that one. Yes, you are definitely right. I do, I did. I do need to. Like, just because I'm doing more doesn't mean. Just because I'm doing less, it doesn't mean it's not working.
- [69:15]
Adam Schafer
Yeah, it's hard. It's really hard. This is going to be a very hard path out. But the end of this, if we do this right, is gonna be so amazing. It's gonna be so amazing. You're gonna have a real relationship, a healthy one with all of this. But you got to get out and you got to get through the tough parts. And coaching I think would be. I think it'd be necessary at least for the first six months or so.
- [69:41]
Caller Juliana
Okay. It will be good to mention that I have a training in January that I have to get ready for.
- [69:48]
Adam Schafer
What's the training?
- [69:49]
Caller Juliana
Hopefully. Hopefully. So I'm waiting on some results. If I go to. It's like a basic training. It's an officer training.
- [69:58]
Adam Schafer
Okay.
- [69:58]
Caller Juliana
So I will be going to the officer basic training in January for 16 weeks and the isn't quantities in Virginia so the. The weather will be cold. Good thing in Korea. I will have that call and I will have the opportunity to train for it at least to have climatized myself. But yes, the training is more to endurance.
- [70:23]
Adam Schafer
Yeah, was like it, I think.
- [70:25]
Caller Juliana
And the last thing I want is get there and get injured again and not be able to complete the training.
- [70:32]
Adam Schafer
The training will be easy for you to pass. That's not gonna be a problem. It's not gonna be a problem. But what it's gonna do is it's gonna give you a target that you're gonna over train for. But the training's gonna be easy for someone like you, it's gonna be a piece of cake. So long as you're healthy, it's not gonna be hard to pass that. I think you know that. I think you could, you know, you could probably pass that with your eyes closed because you've probably done it so many times. So I don't want you to use that as like a. Oh, I got to make. I got to push super hard. We still need. If we do this the right way, that'll be a piece of cake for you. Okay. But I'll send you map starter. But I'm also going to have one of my coaches call you because I think that will be the only way to get out to do this the right way because they're going to have to be with you when you. When you get to those stumbling blocks which are going to happen. They're going to happen. I'm speaking from personal experience.
- [71:20]
Caller Juliana
Yeah, they have. Yes. I do tend to push myself more than that. I need however, February was like my take on my. I was like on my pick and I in the competition, the competitions, they were the most rewarding moments of my journey of training journey. And when was the reverse Diet. The competition was 2019.
- [71:50]
Adam Schafer
When did you get the fracture and the fracture?
- [71:53]
Caller Juliana
I got it last year. Just this past year. I mean, this year at the beginning of the year, February 26th to be exact. That's when I found out.
- [72:01]
Adam Schafer
Do you see the connection between. Do you see the connection between the competition and the stress fracture?
- [72:09]
Caller Juliana
Yes.
- [72:11]
Adam Schafer
Okay.
- [72:11]
Caller Juliana
That I put my mind on both. Like really hard.
- [72:16]
Adam Schafer
Yeah. Well, here's like, here's what happens when you have a competition and then that is like the peak of your. Like that's the best thing when the competition's over where you go, you chase and you just chase it. You chase it.
- [72:33]
Sal Destefano
Or you go the other extreme or.
- [72:34]
Adam Schafer
You go on the other extreme. Yeah. Yeah. So I'm going to send you starter, but I promise if you don't have a coach, you're not going to want to do it because it's going to be boring.
- [72:43]
Caller Juliana
Okay.
- [72:44]
Adam Schafer
I'm going to have a coach. I'm going to have a coach call you and we're going to. And we're going to individualize something for you. And then when it gets really hard, you just got to just talk to your coach, definitely. Okay.
- [72:57]
Caller Juliana
No, I appreciate it. Appreciate it. And sometimes you don't want to hear the system, but you need to.
- [73:03]
Adam Schafer
Yeah, I know, I know. I know what you're feeling right now. It sucks. It's nerve wracking. But having someone there to coach you through this is your best bet for sure.
- [73:13]
Sal Destefano
You're gonna make it through it.
- [73:13]
Adam Schafer
You'll be all right. Good.
- [73:15]
Doug
Take care of that body.
- [73:17]
Adam Schafer
Yep.
- [73:18]
Caller Juliana
Well, quick question just on top. I'll be looking into vitamins or multivitamins. Any recommendations? I'm on. I'm taking calcium right now for sure. That's the first thing I started taking vitamin D and calcium and everything that it will help my bone, which it did. Back to eat a lot of. Not a lot, but a balanced dairy. Because at some of my. My year on my life, I could quit, quote, unquote, quit dairy. Not and not thoroughly, but I did. But now I'm back to eating more yogurt, more milk and having that natural vitamin D on my body. Yeah, but that's all the vitamins I'm taking.
- [73:59]
Adam Schafer
Yeah. So multi. I would add a multivitamin. Multivitamin to that. D, calcium, magnesium, multivitamin vitamin. But too low calories and over training will cause the same problems too. And that's probably good thing.
- [74:13]
Caller Juliana
I'm not.
- [74:14]
Adam Schafer
Yes. Not right now. But that's. That's what'll happen. That's that'll cause that. I've seen women who strength train a lot get osteoporosis because they're. They were undereating and over training, even though they were strength training, they would get osteoporosis because of those two factors. So you can't fight those two factors with nutrients. You need the calories, you need the rest, and you need appropriate strength training. Otherwise, you'll. You'll start tearing things down.
- [74:40]
Caller Juliana
Awesome. Okay, now. Thank you.
- [74:42]
Adam Schafer
All right, I'm gonna have someone.
- [74:43]
Caller Juliana
Thank you.
- [74:43]
Adam Schafer
I'm have someone call you Juliana.
- [74:46]
Caller Juliana
Awesome. Thank you so much. Great show. I get to hear almost every day. I was on vacation, so I haven't listened to in a couple days. And, you know, I have noticed it. That's always how devices form for males there when they are starting they having that support as the spouse. And I'm like, what about us, the females, when we need to find the spouse?
- [75:11]
Sal Destefano
We got you.
- [75:12]
Caller Juliana
No, but it's a great show. It's a great show. Thank you so much.
- [75:15]
Adam Schafer
Thank you.
- [75:15]
Caller Juliana
I learned a lot from you guys.
- [75:17]
Adam Schafer
Thank you so much for calling in. We appreciate the support. I hope to see you in our team.
- [75:23]
Caller Juliana
Well when I go back to the stage. All right.
- [75:26]
Doug
Okay.
- [75:26]
Adam Schafer
Thank you so much.
- [75:27]
Caller Juliana
Thank you.
- [75:28]
Adam Schafer
Bye. Bye. We need to have some caller because, I mean, there is zero we could do on this call. No, that's going to really help her substantially. I don't think we told her anything. She doesn't know. Yeah, but it's going to be. I mean, you could feel her. Her nerves.
- [75:43]
Sal Destefano
Yeah.
- [75:43]
Doug
Even her trying to recover and go through that little bit of training. Was already bored with it.
- [75:48]
Adam Schafer
A stress fracture of the femur. And once she said Marines and all this stuff, she.
- [75:53]
Sal Destefano
She goes hard.
- [75:54]
Adam Schafer
She has intolerance hard.
- [75:56]
Sal Destefano
And she doesn't eat.
- [75:57]
Adam Schafer
And there's. And there's combos bad. And there is such a disconnection because she's saying, I love it.
- [76:03]
Doug
Yep.
- [76:03]
Adam Schafer
So you always ask yourself, how can someone say they love something that is causing so much grief? And that is a. That is a position that you need someone to coach you out of. You are seeing things in a complete. In the wrong way. And to get out of that on your own is very difficult, even an injury.
- [76:20]
Sal Destefano
I hope she does it because I know that we can help her. I just hope she. I hope she doesn't.
- [76:25]
Show Announcer
Our next caller is Justin from Oklahoma.
- [76:27]
Adam Schafer
What's up, man?
- [76:27]
Sal Destefano
What's going on, Justin?
- [76:28]
Adam Schafer
What's happening, dude?
- [76:29]
Caller Justin
Hey, guys. Thanks for having me on. First of all, Just wanted to thank you guys for everything that you do. You've really changed and enhanced my thinking when it comes to health and fitness in a big way. So I appreciate that. And then sal you specifically with your, with your faith journey. It's been really inspiring. I grew up in church. I've been very active in church all my life. And so your bravery and your courage in just being outspoken about something that you might not be comfortable with is really encouraging. So appreciate you guys.
- [77:02]
Adam Schafer
Thanks, man.
- [77:04]
Caller Justin
I'm going to read through my question just so I stay on track and get through this pretty quick. So I'm looking for some practical advice on how I can begin to train for some endurance events. I'd like to start with a half marathon potentially at the end of this year, and I'm currently on a weight loss journey working to improve overall health. I'm down almost £30 from the beginning of this year so far, and ultimate goal would be to lose another £40 or so over the next 12 months. I'm aware that running and cardio in general is not the most efficient way to lose fat, so that's not necessarily my main reasoning for doing it. There's always been something intriguing to me about building for endurance events. I'm pretty overweight still 245@ 5 11. So I want to do this right. I've gained some strength over the last year and don't want to sacrifice my strength or muscle mass while trying to improve cardiovascular health as well. I want to avoid injury, burnout, and would love to get even stronger during the process if at all possible. So how can I go about doing this the right way to avoid injury to improve these areas at the same time? Is that even possible? Or should I just delay endurance training altogether for now and keep focusing on strength and weight loss?
- [78:11]
Adam Schafer
Yeah. So, okay, so yeah, I would totally avoid the marathon right now. And here's why. Here's why.
- [78:18]
Sal Destefano
It's not working in your favor.
- [78:19]
Adam Schafer
No. And the injury risk is going to be really high. Dude, you're a big dude. You're still trying to lose weight. I mean, how often, how often do you run or when's the last time you did a lot of running?
- [78:30]
Caller Justin
I've been on my feet quite a bit for the last couple months and I've run probably two or three days a week, usually around mile, mile and a half, two miles, somewhere in there. Probably three days a week.
- [78:42]
Adam Schafer
When was the last time before that you ran consistently?
- [78:46]
Caller Justin
It's probably never been super consistent. I would go two weeks on and then fall off.
- [78:51]
Adam Schafer
Here's.
- [78:51]
Caller Justin
I've done a couple like 10Ks and half and 5Ks. But other than that, I have not done anything big in endurance.
- [78:58]
Adam Schafer
So here's the thing with, with running like a marathon or half marathon. Just like with strength training, technique is paramount. And if you start training now, with the little experience you have with running and you just go to train for fatigue, your injury risk is through the roof. So that's my main reason why. It's not for the strength loss, because that'll happen. It's not because you're going to postpone the weight, the fat loss, because that'll also happen. It's because the injury risk is so high. You're a big dude. Your technique, I can guarantee, isn't great. And if you go to push endurance, it's going to be even worse. And your risk of injuries can be real high.
- [79:36]
Sal Destefano
If you were my client, this is what we would set as a goal to reward yourself for getting to our weight loss goal. So if you were my client and you told me that's like something you want to do, like, cool, all right, let's set ourselves a goal. Let's shed some of this weight, and then we're going to try, then we're going to train for a marathon as your reward. And that's how I would position it totally as the better strategy. As far as, like, trying to do that. I. I think the. I know Sal's pressing the injury thing. I just think it's a terrible idea. Metabolically, it's just. Just, you know, losing, losing a £50 is, is a. Is a journey and a half. Like, that's a big journey, and you want all the muscle you can keep to help you with that. It's only going to be that much more difficult means necessary to do something with endurance training right now.
- [80:21]
Adam Schafer
Here's what it would look like if, if we were to do this perfect, okay? We would focus on the weight loss with strength training and diet. 50 pounds is your goal. So you'd be down to 205. Once you got down to 205, I would hire a running coach, and I would work with the running coach once a week on biomechanics and technique. And I would do that for a while before attempting to push, you know.
- [80:45]
Caller Justin
Before actually jumping into a program.
- [80:46]
Adam Schafer
That's right. I would work with a running coach because that will make it such so much of a better experience. Now, you could probably grind your way through this, but you're gonna very likely set things back. And the Risk of injuries again, it's high, dude. Every time you hit the ground, you know you're 255. That's like, that's, you know, that's way more than 255. That's hitting the ground because of the impact.
- [81:08]
Doug
You're Clydesdale.
- [81:09]
Adam Schafer
And then because of the technique and.
- [81:11]
Caller Justin
You know, a short, stubby Clydesdale.
- [81:13]
Doug
Hey, I am too, bro.
- [81:14]
Adam Schafer
So, so, yeah, so I would go down, I would wait till I got down to 205. Hire a running coach and take your time, dude. I would always biomechanics and you, it would make you, you, you would turn yourself into a really good running machine if you did it right.
- [81:26]
Sal Destefano
I also think it will be important for us to evaluate where you're at calorically when you get down to that 205 and how to make sure we increase calories as you start to build up endurance training. Because you're probably going to get down to pretty low calories by the time you get really close to your goal. Right. If we, if we slowly reduce calories over time or even if you kind of manage where you're at, you're eventually going to get to a lower cal and then to go right into doing endurance training, we're going to want to make sure that we supplement those calories to support the training you're doing. And that psychologically can be difficult from somebody who just lost 50 to 100 pounds. Like, that's tough to tell that person. Like, all right, now I want you to start eating 3, 500 more calories, but you're going to want to do that when you get back into your running too. You're not going to want to add the running on top of where you're at calorically because that'll just lose muscle like super fast.
- [82:19]
Caller Justin
Well, that's the other thing I was worried about was I'm gonna have to bump up my calories just to sustain. That's right where I'm at if I'm going to put that much activity in. Because right now I'm Prob anywhere between 24 and 2600 calories consistently.
- [82:31]
Adam Schafer
Yeah.
- [82:31]
Caller Justin
And that's not going to be enough if I'm running four days a week on top of trying to do some strength training too.
- [82:36]
Caller Andy
So 100.
- [82:36]
Caller Justin
That was another one of my worries.
- [82:37]
Adam Schafer
Yes. Slowly increase your. Slowly increase your calories right now. Focus on building strength and walk. And what you're going to see is this nice. You'll see your body slowly lose body fat once you get down to like a. Like, you know, close to your goal. Hire the coach. People do not view running as a skill. You know, it's like this. Look, if I. If you told somebody, hey, you're gonna go deadlift for 20 minutes straight, go for it. Without the person having perfect deadlift form, we'd all know what's gonna happen. But for some reason, we look at running like it's not a skill. Like you just gotta just go. Just gruel yourself through it. No, no, that's. It's a skill like anything else, and we can get good at it with practice. People can get really good at running if they treated it it like a skill, so. So do it that way and you'll find it way more enjoyable, dude. Way more. Cool.
- [83:25]
Caller Justin
Well, awesome.
- [83:26]
Adam Schafer
All right.
- [83:27]
Caller Justin
That's all I had.
- [83:27]
Adam Schafer
All right.
- [83:28]
Sal Destefano
I love to talk to you again, Justin. Reach back out as you get closer to your goal and getting ready to start that, because I think we could also help you, you know, talking about where the calories are at and all those things. Yeah. As you start to.
- [83:38]
Caller Justin
I mean, basically all I've done right now is just a ton of walking, a little bit of running, and just map. Santa Bolic, Really?
- [83:46]
Adam Schafer
I've loved maps.
- [83:46]
Sal Destefano
Anabolic, so that's great. Yeah, Sounds good. Yeah, I like where you're. And I like where your calories at, too, because you're not so low that you're going to get really bad. Like, that's a good amount of calories to probably keep sustained weight loss, but then also feed you enough to keep on that muscle.
- [84:01]
Adam Schafer
Cool.
- [84:01]
Caller Justin
All right, thanks, y'.
- [84:02]
Caller Juliana
All.
- [84:03]
Adam Schafer
Appreciate it. Thanks for calling in. Yep. Yeah, I've trained at least 10 people for half marathons or marathons, and I always had them. Well, not all of them. Not all of them. In the beginning, I didn't do this, but towards the end, I would get them. Make them get a running coach, because I'd go to these events, and these are, like, you know, marathons raising money for breast cancer research. These are marathons that people join to for some kind of cause. Right. It's not like you have, like, these high competitive, you know, highly competitive runners. And I've even done a half marathon. And just from a biomechanic standpoint, you stand at the finish line and you watch 99% of the people crossing that finish line. Terrible.
- [84:40]
Sal Destefano
Oh, yeah.
- [84:40]
Adam Schafer
Biomechanics, they're just. Just drudging through it. And what we do is we make shoes and devices to try to correct. It's like we're putting crutches on everything to try to fix the problems. That, that should be fixed with just proper technique. Then you see the occasional runner who has good technique and it looks.
- [84:58]
Doug
You're over £200, honestly.
- [85:00]
Adam Schafer
Oh, yeah.
- [85:00]
Doug
What are we doing? No, like if, because, yeah, I know how that feels. And then, and two, if you're not trying to actively lose body weight, you know, that's, that's just so much to keep you flat footed and you're not gonna have good technique, you're not going to absorb that impact. And so it's, you know, that would, that would be the pressing issue for me is to really kind of like, if that's your serious goal, like we gotta lose the weight and then get strong for this first.
- [85:23]
Adam Schafer
That's right.
- [85:24]
Show Announcer
Our next caller is Joshua from Australia.
- [85:26]
Adam Schafer
What's up, Joshua?
- [85:27]
Sal Destefano
What's happening, dude?
- [85:29]
Caller Joshua
Hi, guys. It's. I'll give you the, the normal greeting of, you changed my life. You've changed so many lives. You are fantastic at what you guys do. And not just change lives, you save lives as well.
- [85:48]
Adam Schafer
Thank you.
- [85:49]
Caller Joshua
But thank you for having me on. You guys are just an awesome trio, to be honest.
- [85:56]
Adam Schafer
Thanks, man. Thanks.
- [86:00]
Caller Joshua
Yeah, thank you again for putting me on.
- [86:05]
Adam Schafer
You got it. How can we help you?
- [86:06]
Doug
Yeah, how can we help you, dude?
- [86:08]
Caller Joshua
All right, I'll just go, I'll, I'll go to my question. It might be a little bit changed. Not, not really. But do you have my, do you have my pictures there or not?
- [86:21]
Show Announcer
Yeah, it looks like I do.
- [86:22]
Adam Schafer
Yeah, we do.
- [86:23]
Doug
Let me pull those up.
- [86:24]
Caller Joshua
Oh, okay. So I've been training on and off.
- [86:28]
Sal Destefano
For.
- [86:31]
Caller Joshua
12 plus years. And when I say, you know, on and off, you know, life gets in the way or whatever. I heard my rotator cuff quite badly, so I couldn't train as well. I'm sorry, I'm trying to again, it's very early in the morning here. So what I did is I went into a slight maintenance, slight bulk around a month and a half after rehabbing my shoulder. I think my main question is if you can see those photos, like my back muscles and my arms. I don't, I guess I don't, I don't need to train them at all. Like two set, two sets a week, that's it. But my chest will not grow at all. Now I've asked forums, I've asked everything. It's like, do I at the moment, like I'm, I'm at 2100 cows calories and it seems to be all going to other body parts. I know you can't. You can't pick a body part. I know that. But for some reason, my chest will not grow.
- [87:59]
Sal Destefano
You can actually pick a body part to build. We can't spot reduce, but you can. You can pick a body part and say, hey, I'm gonna go. We can develop it, Build that body part and train specifically to do that. So in your case, when you get a client that says, hey, I really want to develop my chest, we can organize the program focused on that and eat in a calorie surplus and absolutely spot build. You can't spot reduce, but you can spot build.
- [88:29]
Adam Schafer
What? Are you following any of our programs, Josh?
- [88:32]
Caller Joshua
Yeah, I've done anabolic and antibiotic Advanced. Both have been awesome. Like I said, my arms and back just grow like crazy, and then my chest just won't.
- [88:47]
Doug
Okay.
- [88:48]
Adam Schafer
All right.
- [88:48]
Caller Joshua
And that's kind of like where the question is. It's like I do for my chest, I do Smith incline mainly and dips, and then I'll do dumbbell full ROM just to get that full stretch. But for some reason, it's mainly my upper chest. That's just. For some reason, it's just not growing.
- [89:22]
Adam Schafer
Well, here's what you'll do. Okay. You can reduce volume from the rest of your body, especially arms and back, Throw it to chest and put yourself in a calorie surplus. And so what this probably look like is about 20 or so total sets for chest throughout the week. And then the rest of the body, maybe four to six sets total for each body part. So the vast.
- [89:44]
Caller Joshua
Oh, really? So, yeah, like, drop it. Drop it that far.
- [89:47]
Adam Schafer
Yeah. So each. Every other body part maybe four sets. Six sets total for the week. 20. Yeah, roughly 20 sets for chest split up over three workouts. But also getting a calorie surplus. Yeah.
- [89:58]
Sal Destefano
Bump your calories. Another at least 3 to 500 calories.
- [90:01]
Adam Schafer
Yep.
- [90:02]
Sal Destefano
So start.
- [90:02]
Caller Joshua
You really think so? You really think so?
- [90:04]
Sal Destefano
Oh, yeah.
- [90:05]
Adam Schafer
Oh, yeah.
- [90:07]
Caller Joshua
Because I. I do. I. I do have a little bit of the body. The small fear that we all kind of go through. I'm not going to put on that much fat. Am I free?
- [90:19]
Adam Schafer
No, it'll. No, it'll go to muscle. Yeah, it'll mostly go to muscle. So about. Like I said, about 20. Around 20 sets for your chest for the whole week and maybe four to six, six for each other body part for the whole week. And at the beginning of your workout, start with chest and. And then give yourself time.
- [90:40]
Caller Joshua
This is the one thing as well, I'm a little bit impatient with the I guess, like, waiting between sets.
- [90:48]
Adam Schafer
That's a problem.
- [90:49]
Sal Destefano
That's definitely a problem.
- [90:50]
Caller Joshua
Should I wait more?
- [90:51]
Sal Destefano
Oh, yeah, yeah.
- [90:52]
Adam Schafer
Give yourself two minutes. At least.
- [90:53]
Sal Destefano
At least two to three minutes.
- [90:55]
Adam Schafer
Yeah.
- [90:55]
Caller Joshua
Okay.
- [90:56]
Sal Destefano
Two to three minutes. All right, Josh, I see you're also in our private forum, so I wouldn't. If you shot me a video of you doing your bench press, too, maybe there's something mechanically we can help you with, too.
- [91:11]
Caller Joshua
Yeah.
- [91:11]
Sal Destefano
Like, you know, the next time you're in the gym and you do your. Your chest workout, maybe give us a couple videos and tag us. And so if there's any tips that we can give as far as your mechanics, too, because if. If those are off a little bit, that could be playing a role.
- [91:24]
Adam Schafer
Also, here's the other.
- [91:25]
Doug
Your connection. You might not be as strong as you want. And so to be able to prime it properly going into your workouts, you know, it's going to have a little bit more opportunity to. To recruit and maximize that recruitment process.
- [91:37]
Caller Joshua
Yeah. So I think because of my shoulder.
- [91:40]
Adam Schafer
Yeah.
- [91:41]
Caller Joshua
When I was going forward, like, I'm definitely flaring out more deliberately when I'm, like, chest pressing just to get that. That full range of motion and not, like. Because when I. If I. If I go from that range to that range, the shoulder still hurts a little bit.
- [92:03]
Adam Schafer
Yeah.
- [92:04]
Sal Destefano
Dumbbells will probably feel a lot better.
- [92:05]
Adam Schafer
Yeah. And did you get it repaired?
- [92:10]
Caller Joshua
I rehabbed it. Yeah. Like, with the physio.
- [92:13]
Adam Schafer
Okay. Okay. Yeah. Just. Just be careful with your technique. Don't. If. If too much weight hurts, go lighter and slow the tempo down. Yeah. And then. And then the other part of this is sleep, Josh, how. How much sleep are you getting every night, consistently?
- [92:27]
Caller Joshua
I just got back from San Fran, actually. I was there for 12 days, so that's messed up my sleep routine.
- [92:36]
Adam Schafer
Yeah.
- [92:38]
Caller Joshua
And I know how important you guys sleep. Like, talk about sleep is to heal everything. The most important thing. I'm just taking EAAS creatine. Just trying to get everything back into motion again.
- [92:57]
Adam Schafer
Yeah. So. So consistent sleep, calorie surplus. More volume for the chest, less volume for everything else. And rest in between.
- [93:05]
Sal Destefano
Yes.
- [93:06]
Adam Schafer
Longer rest periods, and then wait. Give yourself some time. Building muscles, a slow process. Yep.
- [93:11]
Caller Joshua
Yep. Okay. All right. That's what I thought you would say.
- [93:18]
Adam Schafer
Give me.
- [93:19]
Caller Joshua
Give me one second. Let me take this one out. But, yeah, I thought. I thought you were saying. Do you have, I guess, any tips on, I guess, like, getting back into a proper sleep routine?
- [93:36]
Adam Schafer
Yeah. You got to be consistent. Okay. So. So turn everything off an hour before Bed. You don't want to use any substances that can influence sleep, so alcohol, nicotine, cannabis. So you want to stay away from those caffeine early in the morning, but after that off of it and go to bed and wake up at the same time every day. Yeah.
- [93:59]
Caller Joshua
Is it okay to take melatonin to get my rhythm back correct?
- [94:04]
Adam Schafer
Yes. So especially because you just got back from, you know, from a totally different time zone, you would take a large dose of melatonin before bed for the next couple nights and that should speed things up.
- [94:18]
Caller Joshua
Okay, great. I also know creatine helps with that. That when you're waking up, that. A larger amount. Yeah, taking a larger amount. And it has been helping with my, I guess, like my own hardness, whatever you want to call it.
- [94:39]
Adam Schafer
Yes. But it doesn't fix it. But it'll help with the cognitive performance. So it's about 20 grams that you would take split up throughout the day. Yeah, it doesn't fix it. So it's not a replacement. But it is a nice band aid.
- [94:51]
Caller Joshua
I do have one more question for you. I know you guys have got a lot of people the. The warrior stack with the Peptides. Can I get on that?
- [95:06]
Adam Schafer
I mean, you can do whatever you want. It'll help with injury recovery. But it's. But what we just told you is 99% of it, so.
- [95:15]
Caller Joshua
Okay.
- [95:16]
Adam Schafer
Yeah. So the peptides aren't gonna. They're not gonna. It's not gonna replace anything.
- [95:20]
Doug
I said Wolverine stack or you say warrior stack.
- [95:23]
Adam Schafer
Yeah. I think you're talking about BPC and Thymus and beta or TB500. Yeah, that's good for inflammation and healing if you still have an injury.
- [95:31]
Caller Joshua
Yeah. Okay. Awesome.
- [95:34]
Adam Schafer
Yeah.
- [95:35]
Caller Joshua
Oh, thanks so much, guys. I just needed kind of that. That clarity, you know what I mean? Like, just like. Okay. Hear from you guys and you know, well, you're.
- [95:47]
Sal Destefano
You're in the forum, so keep us posted as you go through this journey. Just let us know as you're going through and then tag us and be.
- [95:53]
Adam Schafer
Consistent with what I said. Consistency is king. If you do it consistently, you will see over the course of a year, two years, some. Some changes for sure.
- [96:01]
Doug
Get your sleep.
- [96:01]
Caller Joshua
Okay.
- [96:02]
Doug
Surplus.
- [96:03]
Adam Schafer
All right.
- [96:05]
Caller Joshua
All right. Thank you so much, guys.
- [96:06]
Sal Destefano
Go get some rest.
- [96:07]
Adam Schafer
Josh, go to bed.
- [96:08]
Caller Joshua
All right, dude, it's three o'. Clock. I'm gonna go sleep my ass off, to be honest.
- [96:13]
Sal Destefano
All right, man.
- [96:14]
Adam Schafer
Thank you.
- [96:15]
Sal Destefano
Take it easy, bro.
- [96:16]
Caller Joshua
Bye, guys.
- [96:17]
Adam Schafer
Bye. Bye. Yeah, it's a lot of people with the volume. You take away volume from other body parts. You have to do that. You got to do the trade. You just add. You're. You're gonna overdo it and then it's slow, man. Yeah, I've developed body parts, but it would take me like two years of consistent.
- [96:35]
Doug
It works, but you just have to keep it going.
- [96:37]
Adam Schafer
That's it.
- [96:37]
Sal Destefano
I mean, like Justin said, poor connection. Also potentially not enough calories. Also maybe not resting like you should in between sets. All that stuff will play a factor that's making this more difficult. Difficult. So if he listens, if he takes all the advice, he should see a difference. And he should see a difference. Relatively quick 90 days. Yeah, yeah, he'll start to see. See a difference. I mean, he's not going to build a massive chest in 90 days, but he'll. He should start to see a difference.
- [97:01]
Doug
Stronger at least.
- [97:02]
Adam Schafer
Yeah. Look, if you like the show, come find us on Instagram. We'll see you at Mind Pump Media.
- [97:05]
Show Announcer
Thank you for listening to Mind Pump. If your goal is to build and shape your body dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB super bundle@mindpumpmedia.com the RGB Super Bundle includes maps, anabolic maps, performance and maps, aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos. The RGB. 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 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.
- [98:13]
Adam Schafer
Did you see the game last night? Of course you did. Because you used Instacart to do your grocery restock. Plus you got snacks for the game, all without missing a single play. And that's on multitasking. So we're not saying that Instacart is a hack for game day, but it might be the ultimate play this football season.
- [98:31]
Sal Destefano
Enjoy.
- [98:31]
Adam Schafer
$0 delivery fees on your first three orders. Service fees apply for three orders in 14 days. Excludes restaurants.