← Mind Pump: Raw Fitness Truth
Mind Pump: Raw Fitness Truth
2831: This WILL Speed Up Your Metabolism AND Help You Lose Fat !
02:01:04
Loading summary
Transcript846 lines
- [00:00]
Sal Destefano
If you want to pump your body
- [00:02]
Justin Andrews
and expand your mind, there's only one place to go. Mind Pump.
- [00:07]
Caller or Guest
Mind Pump. With your hosts Sal Destefano, Adam Schaefer and Justin Andrews, you just found the
- [00:14]
Justin Andrews
most downloaded fitness, health and entertainment podcast. This is Mind Pump. In today's episode, callers called in and we got to coach them live on air. We got to help them out. But this was after the intro. Today's intro was 55 minutes long. In the intro we talk about muscle building and fat loss and strength and diet and current events in family life. Now if you want to be on an episode like this one, here's what you do. Submit your question to mplifecaller.com now this episode is brought to you by some sponsors. The first one is Joy Mode. This is a pre sex supplement. Improves blood flow, gives you a better pump for more, I don't know, rigidity and performance. It works. It really does work. I use it as a pre workout. I like it before I lift weights because I notice a benefit there as well. Anyway, check it out. Go to tryjoymode.com mindpump Use the code mindpump at checkout. Get 20% off your first order. This episode is also brought to you by Huel. Huel is a meal replacement shake that is plant based. So it's got the carbs, it's definitely got the protein and a little bit of fats. It's a great post workout shake or have it for breakfast. It's also delicious. Go check them out. Go to huel.com that's h u e-l.com for the code is mindpump and that'll get you a discount. We also have a brand new program. This is the one everybody's requested. Maps push, pull legs, ppl. You asked for it, you got it. By the way, there's two versions of this program, one for men and then one for women. The programming is different. Women have a more higher emphasis on lower body volume, glute training, shoulder volume. Men, it's more traditional now because it's a brand new program. We're launching it right now and it's 40% off. If you go to maps, ppl.com, use the code ppl, you get the price slashed by 40%. Also, if you sign up within the first few days of the launch, you can attend live coaching by one of the Mind Pump coaches. They're going to do three days of coaching, breaking down things like nutrition, exercise, lifestyle really to help you become more consistent and maximize your progress. Through the program, we also include a supplement schedule guide, which will be free. With this program, again, you can get all of that included, 40% off mapsppl.com, the code is ppl.
- [02:35]
Adam Schafer
T shirt talk.
- [02:36]
Sal Destefano
And it's T shirt time.
- [02:38]
Adam Schafer
Aw, shit, Doug. You know it's my favorite time of the week.
- [02:41]
Sal Destefano
Two winners this week. One for Apple Podcasts, one for Facebook. The Apple podcast winner is tcaspers81. And for Facebook, we have Nicholas Udell. Both of you are winners. Send the name I just read to itunesindpumpmedia.com include your shirt size and your shipping address, and we'll get that shirt right out to you.
- [02:58]
Justin Andrews
All right, real quick.
- [02:59]
Co-host or Guest
If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear? Over@mypumpstore.com I'm talking right now. Hit pause, head on over to my pumpstore.com. that's it.
- [03:11]
Adam Schafer
Enjoy the rest of the show.
- [03:13]
Justin Andrews
If you think building muscle burns more calories than cardio, you're wrong. That's not why you do it.
- [03:21]
Adam Schafer
Wow.
- [03:22]
Justin Andrews
You're wrong. Yeah.
- [03:23]
Adam Schafer
I mean, not in the workout, at least.
- [03:26]
Justin Andrews
Definitely not that. But even so, here we go. You guys ready to get controversial? So you guys know how you. How those. You have those Internet. I don't know what you would call them. Keyboard warriors or science dorks. Pseudo intellectuals, I like to call. Yeah. Where they're like, hey, building muscle doesn't dramatically raise your resting metabolic rate. You know how they make those arguments all the time?
- [03:50]
Adam Schafer
Yeah.
- [03:50]
Justin Andrews
And how we talk about how building muscle is a great way to speed up your metabolism. They're technically right. It doesn't have this huge effect on resting metabolic rate. But that doesn't explain what's happening when you build muscle and why that has such a positive and profound effect on body composition, which. So it's really interesting. I was reading studies on myostatin inhibition. So for people aren't familiar. So myostatin in the body essentially puts the brakes on muscle growth. And you can, we can quite effectively now knock out myostatin in animals. And. And what we'll see when we do this is the animal will build just dramatically more muscle. In fact, if you look this up, you could search this up. Look up myostatin inhibited animals. You'll see pictures of animals that just are just wild. They look like bodybuilder animals, like mice that look like they've been lifting weights and taking steroids. Or there's one picture of. My favorite is the Whippet, which is like a skinny dog, which is always
- [04:59]
Co-host or Guest
notoriously skinny race dog.
- [05:01]
Justin Andrews
And he's like Jack, right. And so I looked these studies up and I said, what do the studies show? We know that builds muscle. We know that, we know if you inhibit myostatin, there's also human trials with certain non approved drugs, but trials with myostatin inhibiting drugs that will also solve this muscle growth on people. I said, does myostatin inhibition predictably cause fat loss? And the answer is yes. So then I dug a little deeper and what you find in these studies is that the resting metabolic rate boost that comes from increased muscle doesn't account, doesn't, doesn't come close to accounting for why these animals are so much leaner. And yet they are. Now there is a metabolic boost that happens because you have more lean body mass, but these animals are like shredded. And so there's a few explanations that they've come up with as to why, but it does point to how complex the metabolism is and why. We know as coaches and trainers that lifting weight, if you want to, you want to lose pure body fat and you want to do it in a way that is sustainable, lifting weights and building muscle is the most effective way you could do it. But it's, it's not because you get this necessarily dramatically increased in resting metabolic rate. There may be, there's some other stuff that, that's happening. So this is why you, again, you get those science keyboard warriors that are like, it's a waste of time, it's not, it works. But I can see why they say what they say.
- [06:40]
Adam Schafer
So that was like a very roundabout way to say that we're still very Right, correct. Because I get espousing, I think that, I mean what I hear from you still is less that we have this conclusive evidence of the impact of muscle. We just know that there's, there's far more going on there, which is what we've always communicated. Right. Like I understand if you take muscle tissue and fat tissue out of the body and, and monitor in a lab, that what it does, you know, from an energy calorie perspective is it still
- [07:19]
Justin Andrews
burns more calories, but it's not a huge.
- [07:20]
Adam Schafer
Yeah, it's tiny. It's tiny. And this is what the people you're referring to.
- [07:25]
Co-host or Guest
The only metric we're focused on, pseudo
- [07:27]
Adam Schafer
or not pseudoscience, but the pseudo intellects and the know keyboard warriors you're referring to, they're pointing to that study, they're pointing to the studies where they take fat tissue they take muscle tissue out, they, they measure the, the energy that it uses to sustain itself, and it's very minimal, the difference. And so then they take that and the leap is, you know, adding 10 pounds of muscle is not going to be worth it. Yeah. It's only going to speed your metabolism up. X amount of calories, which is such a terrible think, because it's, it's grossly wrong.
- [08:00]
Justin Andrews
Yeah. In the conclusion. In the conclusion.
- [08:04]
Adam Schafer
Yeah.
- [08:04]
Justin Andrews
What they're saying isn't necessarily wrong because according to them, you know, building. So I'll just use like the average female, right. The average woman. I mean, average in the sense that she's going to strength train a couple days a week, has a normal life. She's not like, trying to be a bodybuilder, but she's doing good programming, good programming, consistent. She's hitting her protein targets. You know, she might gain, I don't know, eight or ten pounds of muscle. Right. Which, which will make you feel more sculpted, which will definitely look different on your body. It's not a ton of muscle, but it's enough to really make a difference. Yeah, but according to the metabolic rate studies that they like to refer to. Yeah, that's. That's an extra 100 calories, maybe 150 calories a day, and which isn't a lot. 100, 150 calories a day, like you could do, you know, 30 minutes of cardio will crush that a day. So now I, now I'm going to point to that for a second. 100 to 150 calories a day. Even if that's all that was happening, which is not all that's happening, because we'll get into it, but let's just say that's all that was happening. When you look at weight gain, people tend to not gain 30 pounds in three months. It tends to be years of slowly gaining weight. And if you actually do the math, it actually breaks down to about 100, 150 calories a day. So it's not inconsequential to boost your metabolic rate, even if it was just 100 to 150 calories. But there's much more that's happening, which I think is important to communicate. But what they're doing is confusing the hell out of people and turning them away from the most effective way to change body composition or lose body fat. So when I'm looking up these studies, the scientists who are doing these studies on myostatin, there's a lot of speculation, because they're like, okay, we See the muscle growth, we're feeding the animals the same, but they're shredded. Like what's going on? And so they have a few, there's a few explanations. They have. There's one increased basal metabolic expenditure, which is, there's a small amount of that, like we said. There's also improved insulin sensitivity, glucose uptake. This should reduce fat storage. And then there's potential shifts in adipose tissue metabolism. So in other words, fat goes from white to brown. And we've all, if you guys have heard of what brown fat does versus white fat, it's like this active metabolically.
- [10:30]
Co-host or Guest
Now does that shift also happen long term usage of like a coal plunging? And I've heard, you know, there, there could be slight conversion for that.
- [10:39]
Justin Andrews
Yes. Long term. Yes. But it'll pales in comparison to like becoming metabolically healthy. Like metabolically healthy person has body fat that is much more thermogenically active or metabolically. It's like it's. Think of it this way, brown fat's like fat burning fat, to put it simply.
- [10:58]
Adam Schafer
Yeah.
- [10:59]
Justin Andrews
Now I think the challenge is, and this has always been the challenge with the fitness industry, it's so complex is that we train and coach people, we see what works consistently and then we try to explain it.
- [11:11]
Adam Schafer
Yeah.
- [11:12]
Justin Andrews
And what the science people will do is they'll point to the explanation and say, well that's not true. But the result is what's true and consistent. It's just that it's complex and we're not quite sure why is it that I could take a woman.
- [11:29]
Adam Schafer
It's not just, it's not just kind of complex though. It's like one of the most mammalian
- [11:35]
Justin Andrews
metabolism is incredibly complex.
- [11:37]
Adam Schafer
I think that's the part, that's the part that I think annoys me about this conversation or getting into this debate. It's just like the ignorance of us, any of us to argue something that is the. It's like us literally trying to argue universe type stuff that's way beyond like we can even. It's like getting into hardcore debates about stuff about that. It's like we only know so much of that and so to act as. And yet we got, we know some stuff. Like we've definitely got great big telescopes that see super far away and we've been able to measure some things and the way it's moving and get an idea of how fast it's moving, how big it is or maybe how it's spinning and we have some ideas, you know what I'm saying? But to act as if we're all knowing on something that's so far away, that's it. Your metabolism is like that. Our brain is like that. There's like, there's a handful of things that are that crazy ridiculous that we know so little about, but we know some stuff. And then we make this huge leap of like, this is how it is.
- [12:34]
Co-host or Guest
It's like one component too, in the process to your other point of it being the end result.
- [12:40]
Justin Andrews
Like, that's right.
- [12:41]
Co-host or Guest
Let's weigh out the end result of these methods.
- [12:44]
Justin Andrews
That's right.
- [12:44]
Co-host or Guest
Like, why can't we draw this all the way out? Like, if you want to just point to this one part of the process, like, all of that, like, you have to configure the rest of all the. How all the components interact with each other.
- [12:55]
Justin Andrews
I'll give you another example. Rep ranges that build muscle. So it was widely believed for a long time that if you want to build muscle, sculpt your body, whatever, that the lower rep ranges. So let's say 6 to 12 bodybuilders have said this forever. Are better than like 25 or 30 reps. Okay? Bodybuilders, strength athletes, strength coaches, trainers. We've been saying this forever. Now, when you look at the studies, and they've done huge studies now on this, you know what they find? 28 reps builds muscle just as effectively as 6 reps, so long as you're within a certain proximity of failure. In other words, the intensity has to be high. And 28 reps will build. Will cause hypertrophy in your quads. Like 7 reps will, even though the 7 reps is much heavier. True. Now, here's what a coach knows. Go take your client, try and do 28 reps of barbell squats. And you know what? You're not going to hit muscular failure. You're going to hit cardiovascular failure. Yep. So the limiting factors, cardiovascular fatigue. In other words, you could do the study with leg extensions and you could see similar hypertrophy. But in practice, coaches know, like, I'm doing 28 to 30 reps of heavy deadlifts and barbell squats. We're doing cardio, because that is that your cardiovascular capacity is what's going to limit you, not what the studies show. The proximity to failure that need to happen cause hypertrophy. Now, you might be able to do it with curls or side laterals or something like that. So this is my point. My point is there's. You've got the science, but then we have the result that we see consistently. And we might not be able to explain it perfectly like another one like
- [14:38]
Co-host or Guest
art lives well in the study, but the application of it is completely different.
- [14:42]
Justin Andrews
Yeah, like drinking a gallon of water a day causes fat loss. And then, you know, we would try to explain it. Flesh is the body of fat, does all this great stuff. That's not what's happening. You know what's happening when you drink a lot of water, you're not drinking a lot of other calories and you have some appetite suppression that's going on. And so generally you tend to see a little bit of weight loss with, with that.
- [15:01]
Adam Schafer
Well, when we try and explain the science too, and we, we limit it to just that, we ignore what we've often talked about as the most important piece, which is the behavioral aspect too.
- [15:12]
Justin Andrews
Right.
- [15:12]
Adam Schafer
And the person that the discipline themselves to eat a healthy diet, to hit the protein intake, to show up to the gym one to three times a week to build the five pounds of muscle has now created whole new behaviors in their life that then trickle down. Trickle down.
- [15:28]
Justin Andrews
Yeah.
- [15:29]
Adam Schafer
That person who did that to build that five or ten pounds is now a different person than what they were, say six months before. They built those, that five to 10 pounds of muscle. And what it takes to sustain them, keep that muscle in their body now requires them. And so they have more energy, they're more capable throughout their day. Like, I mean, I, I've, I've talked ad nauseam on the podcast. One of the things that's motivated me to stay healthy, fit and strong as I've aged is simply I recognize what I, how I am at home. I'm just, I'm, I'm just now, if I get a workout in before I leave the studio when I go home, not act, not trying to, I just naturally move more. I just do. I'm just, I'm more, I'm more likely to hop up off the couch and go move something or help something. It's just versus had I not done that. And so you're, we're not measuring that because that wouldn't work in a, in a controlled.
- [16:21]
Justin Andrews
That's right.
- [16:21]
Adam Schafer
Study environment. But the reality of it is that happens and it happens subconsciously. That person isn't going like, oh, now that I've got 10 pounds of muscle, I'm now going to do the dishes more often or I'm now going to work around the house. It's just, they just do just to,
- [16:35]
Justin Andrews
just to add to that. Adam. Strength as a physical pursuit contributes to all the other ones. So you can go extreme with it. But generally speaking, if you bill, if you add, you know, 15 more strength to your body, you've got improved mobility, improved stability, improved endurance and stamina. It contributes to all of them. Yeah, that's not true with all the other ones. So you could increase your stamina by 15%, and it won't necessarily make you stronger and it won't necessarily increase or improve the other attributes. So building strength from a behavioral standpoint does tend to cause other positive behaviors, because when you're stronger, you tend to do more other things. But again, I'll word it this way. I'll say this. Building muscle. And the process of building muscle leads to a leaner physique, better with less time or less effort than trying it the other ways. Trying to burn it off with lots of activity, trying to run it off with lots of running. You can accomplish fat loss with lots of activities. But the one that has the biggest return on investment by far is strength training. Like, if you did cardio twice a week for an hour, you would see improvements in stamina. You'd see. Over time, you'd see maybe some fat loss. Two, two hours a week of strength training, and I'll show you more fat loss in comparison. And in fact, you don't need much more than two hours a week of strength training. So again, I'll die on this hill. And coaches know this. Trainers know this. So it's really frustrating when you get the people trying to dig down and argue a point. And yeah, okay, technically you're right. Okay, A pound of muscle, you know, metabolically, only burns this many more calories. But guess what you just did? You just discouraged a bunch of people from doing the most effective form of exercise stupid for what they're looking for. You just confuse the hell out of people. You just turn people away. When we know, look, it doesn't make sense from their standpoint why I can take 110 pound female and have her calories go from 1900 to 27 calories, which we have. We have an example of that here at the studio. So 1900, 2700 calories and her body weight is now stable and she's fit and lean. That's a, that's a massive increase with no muscle gain, by the way. She has yet to show any muscle gain for that. How did that happen?
- [19:02]
Adam Schafer
Right, right.
- [19:02]
Justin Andrews
Like what's going on here? Is it because she's. It's because it makes your body. You turn your body into a better body composition machine. I think there's a better way to put it now like you want better body composition, less fat on your body, then build more muscle and that's the best approach.
- [19:21]
Adam Schafer
I have a question for you guys. I think I know how you would answer, but curious because it was proposed to me this weekend and it caught me off guard as far as how to articulate why I would or would not do something like this. So I have a family friend who has a son who's 17 years old who in since COVID has put like a hundred pounds on.
- [19:46]
Justin Andrews
Oh my gosh.
- [19:47]
Adam Schafer
Just from, you know, lack of movement, medicating with food.
- [19:52]
Justin Andrews
Oh man, that's a lot.
- [19:54]
Adam Schafer
Yes. So. And they were asking about a GLP1 form and what I thought about that. And so I'm curious to. I know what I said, but I want to know what you guys would say to that. Quite. So you got a family friend who's got a. Who's got a son that's put on that kind of weight in that short period of time and you know the powers and how effective a GLP1 will be.
- [20:21]
Caller or Guest
Sure.
- [20:22]
Adam Schafer
What would you say?
- [20:24]
Justin Andrews
Boy, that's tough. Because they sound depressed.
- [20:27]
Adam Schafer
Yeah.
- [20:28]
Justin Andrews
Like a 17 year old. So this is back since he was 11, right. Six years ago. So from the age of 11 till now. Yeah. Has put on £100.
- [20:36]
Adam Schafer
I didn't even think about that. But yeah.
- [20:37]
Justin Andrews
Yeah, he sounds depressed. So I don't. Yeah.
- [20:42]
Adam Schafer
I mean they use the term he's been medicating with food. So I'm assuming. Yeah, that's a pretty logical conclusion.
- [20:48]
Justin Andrews
The fear with a GLP1, of course I could see value in either side. Like I can see value in using a GLP1 in a very conservative way with a coach. Not with. Without a coach. No way.
- [21:01]
Adam Schafer
Yeah.
- [21:01]
Justin Andrews
But with a good coach and a behavioral specialist, I could see the value in it potentially. My fear is you take away his favorite drug because now he loses a craving for it. He may find it somewhere else because the root issue isn't solved. That would be my one fear. Especially with a kid.
- [21:19]
Co-host or Guest
Yeah.
- [21:20]
Justin Andrews
I don't know.
- [21:20]
Co-host or Guest
I mean I, I definitely like having a coach obviously would be the first move and seeing what kind of progress, like what kind of activity they'd even be interested in.
- [21:32]
Justin Andrews
Yeah.
- [21:33]
Co-host or Guest
In terms of like, just like finding a way towards training first and then having that sort of in. In your pocket is like something to kind of add in once we establish some kind of a routine at least. Like I. My fear would be. You start with the GLP1. The exercise still really isn't even a Behavior that's considered, you know, with the kids. So, you know, like, to me, that's the biggest rock to, to face first is, is really getting the exercise established.
- [22:06]
Justin Andrews
Yeah. And maybe to add to that, Justin, a 17 year old is different than a 37 year old or a 47 year old. Like, behaviors are really hard to change when you're 47. Yeah. When you're 17, you can make pretty radical changes in how you identify with things and your values and your behaviors. Like there, you have a window there with a kid that gets smaller as you get older with more responsibilities and stuff. So I don't know what they've tried. Have they tried anything else up until now? Or is it just like, hey, we just talked to him?
- [22:38]
Adam Schafer
Not that I'm aware of. I think, I think they've tried to encourage him to lift weights and stuff like that, but I don't think.
- [22:44]
Justin Andrews
Have they tried hiring him like a good coach?
- [22:45]
Adam Schafer
I don't think they have the means to do that.
- [22:47]
Justin Andrews
Okay. Because that would be where the first place I would go would be to hire a coach. I've worked with kids not 100 pound overweight, but I worked with some kids were pretty overweight that were.
- [22:57]
Co-host or Guest
I mean, the cost of a GLP one versus a coach. I'm gonna lean on a coach personally.
- [23:02]
Justin Andrews
Yeah. Yeah.
- [23:03]
Adam Schafer
I mean I was, I was. Hell no. Yeah, it was a quick hell no for me. I, I think that. And maybe because it's closer to home for me right now because I'm watching some. I have quite a few people close to me that I'm watching use it. And I would say a large percentage of people I see using it are using it inappropriately. Meaning you could create.
- [23:28]
Justin Andrews
You're right. You could create a behavior with this kid.
- [23:30]
Adam Schafer
Yeah. So I'm.
- [23:31]
Justin Andrews
Medication.
- [23:31]
Adam Schafer
Yeah. Yeah. So basically that's what I, I said. I absolutely think he can lose the £100 off. Do you want, you want to sign your kid up for a drug, for the. Taking a medication for the rest of his life? Because that's pretty much what he's gonna have to do to keep. That's what he's going to end up having to do because he's at, he's at an age right now where he obviously doesn't have good a relationship with food and, and doesn't get good habits and behaviors and simply just crushing his appetite isn't, it's solving it temporarily to lose that. But I mean, does he, is he mature enough to want to put the discipline in, to go like, oh, I have a bad relationship with food. And do I have, like. So you. I mean, you're, you're his points of. I mean, yeah, of course. If he had some therapy and a trainer and everything, all the other. Absolutely. I'd be pro that. But that's not realistic. People are people. What's happening right now is you have a problem like that that, you know, that your. Your son or family member is struggling with, and everybody is talking about GLP1s and the success.
- [24:32]
Co-host or Guest
Lose it because of this.
- [24:33]
Adam Schafer
Right. And so. And, and. And that by itself is just one expense. It's just like, okay, I can afford to go buy this thing. And then. And that it's helping all these people out and they're saying all this positive stuff. But it's like you're not addressing the root cause in that kid by giving him a GLP one.
- [24:50]
Justin Andrews
Well, here's the hard question. Because he's 17, he lives at home.
- [24:54]
Adam Schafer
Yeah.
- [24:55]
Justin Andrews
Do they struggle with this stuff?
- [24:57]
Adam Schafer
No, they're. They're relatively healthy.
- [25:00]
Justin Andrews
And he's at home for how long?
- [25:02]
Adam Schafer
No, he's not. Just. I don't know. I don't know the detail of how long he'll be living at home.
- [25:06]
Justin Andrews
Is he a Sophomore? Junior.
- [25:07]
Adam Schafer
What's 17 usually?
- [25:09]
Justin Andrews
Sophomore. Junior. Junior. Because the reason why I ask is I had a woman once come in to train with me, and she had her son with her. He was young, though. He was much younger. He's like 12, and he was eating like McDonald's chicken nuggets. And she looks at me, she goes, hey, can you tell my son why these aren't good for him? And I looked at her and I said, you bought.
- [25:27]
Adam Schafer
I mean, we've both shared stories about this. We've both have cheered. I mean, we've all probably trained like
- [25:31]
Justin Andrews
this because if he lives at home and he's not. He's buying. He's not buying.
- [25:34]
Adam Schafer
So, I mean, my answer was, but. And here's the.
- [25:38]
Justin Andrews
They have a lot of influence over. They could just change.
- [25:40]
Adam Schafer
They do. Although it's a split. Split family, too. So split.
- [25:43]
Justin Andrews
Is the other side not on board?
- [25:45]
Adam Schafer
Yeah, I don't know. I don't know if the other side is as I. I mean, first of all, I said, the best thing that you can do is you guys have to live it and breathe it here at home. That's the, that. That's the food that you. This is. You eat what we eat. We all eat. We all eat these types of foods. You exercise, you stay in shape. Like, those are the things that you'll. You'll at least influence 50 of this,
- [26:05]
Justin Andrews
because I guarantee this. I've seen this so many times where parents make changes. The kids all get more fit if all they have at home to eat is fruits, vegetables, meats, like. Like just essentially whole natural foods. There is nothing else.
- [26:21]
Adam Schafer
Yeah.
- [26:21]
Justin Andrews
Eat as much as you want, buddy. Yeah, I bet that alone would take half of it off.
- [26:24]
Adam Schafer
Yeah, I know.
- [26:25]
Justin Andrews
I agree.
- [26:26]
Adam Schafer
I mean, that. That these are the directions, though. I go before. I mean, it just. Everybody jumps to the GLP1, right? So it's like there's. And even. Even what we're talking about, I don't think is fail proof or ideal, but it's. It's the better direction to go with something. The only case where I. Because the question was asked is like, is there. Would you ever put a young kid on it? I said, well, yeah, no, there was a kid that was like diabetic or medical emergency. Yeah, more of emergency. Like get the. Because then I get the weight off and then we can talk about all the stuff that we need to fix and that this isn't. This isn't solving long.
- [26:59]
Justin Andrews
You know what the challenges with. With families like this, this is what they'll say. They'll say we have other kids and they don't struggle with this, and we all have the same food in the house, which I get. But you have a situation here where one of your kids is in dire need of help, and if they rely on you to buy the groceries and they live at home, if you just. If you radically change your pantry and your. And your refrigerator and everybody lives by it, you'll see. Just. I mean, it's. It'll be hard for him to stay 100 pounds overweight if the only food he has access to are meats, fruits, vegetables, and.
- [27:32]
Adam Schafer
Well, that's, I think, whole foods. That's part of the challenge that they express, is that what he'll do is he'll be a breakfast skipper, not eat home. Then he goes to grandparents house. Grandparents house.
- [27:42]
Justin Andrews
Everybody's gonna be on board.
- [27:42]
Adam Schafer
Yeah, that's what I'm saying. He's got. They've got other homes that they're trying to control at the same time. Their own. Their own is probably the most well controlled as far as health.
- [27:50]
Justin Andrews
That's tough.
- [27:51]
Adam Schafer
Yeah, very tough. Very, very tough.
- [27:53]
Justin Andrews
But everybody's gotta get on board.
- [27:54]
Adam Schafer
But I mean, the. The main takeaway for. Or main point I try to make is that the GLP1 is not the answer. No, no, there's. It's Definitely. And it may feel like that, or you may think. Tell you that because that'll initially knock the weight off of him, but you're not solving the problem. You're not solving. And. And in fact, you're potentially setting him up with worse problems because what will happen is he'll lose the 50, 50 to 80 pounds and his metabolism will be next to nothing. And then you'll be faced with. Just keep him on this forever and let him eat 1200, 1500 calories every day, knowing that you're depriving him of nutrients.
- [28:33]
Justin Andrews
Develop this. Like, I need this.
- [28:35]
Adam Schafer
Yeah. And so I just don't think.
- [28:37]
Justin Andrews
I know adults that took just like, similar. This is similar. But who took certain medications, either anxiety or, like, ADD medications as kids. And as adults, they struggle getting off because they felt like they couldn't.
- [28:51]
Adam Schafer
Sure.
- [28:51]
Justin Andrews
Like, oh, my God, if I go off this. I've been on this for so long. How do I deal with this anxiety or how do I deal with. I grew up with this.
- [28:58]
Adam Schafer
Yeah, yeah.
- [28:59]
Justin Andrews
Type of stuff, man. Speaking of glp, I noticed for me, a huge benefit from microdosing the GLP for gut health.
- [29:08]
Adam Schafer
For me, you know, you. You brought that up to me about doing that again, because I have. I haven't taken it in a long time since I did my whole experiment, but there were some definite positive benefits I felt with my psoriasis and stuff. And there's. There's a part of me that wants to go back on for the microdosing of it. For the autoimmune stuff.
- [29:27]
Justin Andrews
Yeah. There seems to be an effect. This is speculative at this point. There's not tons of data. Some data suggests this that helps with autoimmune issues. I don't know. I don't think it's. With me, it's autoimmune. I think I have. I think I need slower gastric emptying, because that's what it does. Slower. It lowers or slows down gastric emptying. And my tendency when my gut is off is too quick. So I don't. People with gut issues, either constipation or diarrhea. Mine goes in the other, in the direction of too fast. I mean, I think it slows down gastric emptying for me and it helps.
- [30:00]
Adam Schafer
I mean, I think that might. It might be similar. Because what I haven't put my finger on is like, is there. Is there actually something mechanistically that it's doing to help the autoimmune, or is it really that when I was microdosing, it I'm less likely to drink alcohol. I'm less likely to have that tree. I'm less likely to eat a huge meal. Like, I just.
- [30:22]
Co-host or Guest
I.
- [30:22]
Adam Schafer
And that could have. That has a lot to do with my, like, I know when I'm just being fasted, I see lots of positive benefits to my autoimmune issues. And so maybe just the slowing down of that.
- [30:33]
Caller or Guest
Very good point.
- [30:34]
Adam Schafer
Keeps me so, like, I haven't been able to connect the dots yet if it's one or the other.
- [30:39]
Caller or Guest
Because.
- [30:39]
Adam Schafer
Because technically I know when I eat really low calories, it's kind of my go to whenever. Like, my psoriasis really flares up or I just feel like, man, I'm battling. I. I'll. I'll do like a quick day fast or a couple days in a row, really low calorie and like, just straight, like meat, maybe rice. That's it. Something real basic. And that tends to, like, bring it down pretty quick.
- [31:00]
Justin Andrews
Speaking of, like, gut and health and all that stuff. So. So tell me if this is true for you guys, because I have a theory. If you have to. If you have to poop and you don't poop, when you have to poop, does it go away or is it like, it gets worse?
- [31:16]
Co-host or Guest
Sometimes it implodes.
- [31:17]
Justin Andrews
So do you have a poop window?
- [31:18]
Adam Schafer
I do. I do.
- [31:20]
Justin Andrews
So I. Okay.
- [31:20]
Adam Schafer
So my theory is there's been times like that. There's been times when we're where we, like, we have to do something work wise.
- [31:26]
Justin Andrews
So Doug's making a face. Here's why I said this. I've heard women say this. If I don't. So my theory was that women have a poop window. Guys don't. Like, ours is like, you don't go to the bathroom. You need to go to the bathroom. But I've heard women say this. If I don't go to the bathroom, I need to go to the bathroom, then it goes away, and then I get constipated and hurt.
- [31:43]
Adam Schafer
Right.
- [31:43]
Justin Andrews
That don't happen to me. If I don't go. It just happens to patient. It makes me have to go right away.
- [31:48]
Caller or Guest
I know.
- [31:49]
Co-host or Guest
I've heard that too. It's never really been that big issue.
- [31:51]
Justin Andrews
So you have a poop window.
- [31:53]
Adam Schafer
Yeah.
- [31:53]
Justin Andrews
You don't.
- [31:54]
Adam Schafer
Yeah. If it. Yeah. It's not always, though. There's times where if I have to go to the bathroom, I have to go to the bathroom, and it doesn't matter how. Whether I'm waiting that window or four hours later, I'm gonna have to Go. But there's been times before where I feel like. And it's typically after I eat something, and I think, oh, I'm gonna have to go to the bathroom. And then it kind of settles. And then it passes, and then I'm like.
- [32:12]
Justin Andrews
Then I'm.
- [32:12]
Adam Schafer
Okay.
- [32:12]
Justin Andrews
Okay. Doug, do you have a window?
- [32:14]
Sal Destefano
Well, if everybody must know.
- [32:17]
Justin Andrews
I feel like you do. I think yours is more.
- [32:19]
Sal Destefano
No, it depends. It depends. There are times when you have to go and then you don't, and then it kind of disappears, you know?
- [32:26]
Justin Andrews
Do you get upset with that? Like, oh, I missed my window. Do you get upset?
- [32:29]
Sal Destefano
Never really thought about it.
- [32:30]
Justin Andrews
I've literally heard women say this. Like, if, like, my kid. Oh, my kids are bothering me. Oh, no, I got. And I missed it. And I'm pissed off now because I missed my window. Okay. So I think. I think that I would love people to write in. I feel like women have a window, whereas guys maybe don't, and we can kind of just make it happen. That's my theory.
- [32:47]
Sal Destefano
So what would be the evolutionary reason?
- [32:49]
Justin Andrews
Oh, I don't know, Doug.
- [32:52]
Adam Schafer
Well, you're in the middle of a hunt, and you see your kill and you don't, and you got to go, but you're like, no, this is. You can't. You're not leaving that.
- [33:00]
Justin Andrews
Yeah.
- [33:00]
Adam Schafer
You're not leaving that.
- [33:01]
Justin Andrews
I don't know.
- [33:02]
Adam Schafer
No. No way. 100, 200 years ago, you're hunt. You're hunting. You're hunting deer, and you've been waiting three hours, and, oh, man, all of a sudden, I got to go to the bathroom. And then all of a sudden, one crosses your path. You're not tracking that thing. You're. You've.
- [33:16]
Sal Destefano
Well, the other thing, too, is you're very vulnerable. Think about how vulnerable you are out in the Serengeti.
- [33:21]
Justin Andrews
Yeah.
- [33:21]
Adam Schafer
Yeah.
- [33:22]
Sal Destefano
You're squatted down.
- [33:23]
Justin Andrews
You know, that's why dogs look at you when they poop.
- [33:25]
Caller or Guest
Well, yeah, you're very vulnerable.
- [33:27]
Justin Andrews
Because they're super vulnerable back. Yes. They're looking for protection. Yeah, bro. Watch me right now. Be a myth. The one where they.
- [33:34]
Co-host or Guest
They circle because it has something to do with the spinning, the rotation of the earth.
- [33:39]
Justin Andrews
I don't know.
- [33:40]
Co-host or Guest
I heard some, like, electromagnetism reason for that. Like, they're trying to find.
- [33:45]
Justin Andrews
Oh, I was.
- [33:45]
Adam Schafer
I always. I just thought it was more of that, like, make. They're checking their surroundings really well before they.
- [33:51]
Justin Andrews
And then they. And then they do that little thing. They're bad. Deadlift.
- [33:55]
Adam Schafer
Yeah. I totally think mean is. No, I mean, that's what I always thought. The reason why a dog circles like three times before they. They plop down and lay down like that. It's like. It's like checking their surroundings to see which I. My dogs always. I remember my dogs always liked. They like being under the bed. They like having a wall or a corner. They like to be able to have so they know nothing can come behind them.
- [34:14]
Co-host or Guest
Dude, my friend's dog's hilarious about that. Like he will find a fence or like a tree or something. They go right butt up against it and on it.
- [34:22]
Justin Andrews
On the tree.
- [34:22]
Co-host or Guest
On the tree or on the.
- [34:24]
Adam Schafer
That makes sense though. That's like that. That makes sense because you know nothing's gonna come up from behind you and get you. So.
- [34:30]
Justin Andrews
Doug. Doug.
- [34:30]
Co-host or Guest
Safety.
- [34:31]
Justin Andrews
So Doug looked it up. It says, primarily due to instinctual ancestral behaviors aimed at creating a comfortable, safe.
- [34:36]
Adam Schafer
Yeah.
- [34:36]
Justin Andrews
And warm. Doug, look up.
- [34:38]
Adam Schafer
Do.
- [34:38]
Justin Andrews
Do.
- [34:39]
Adam Schafer
Comfortable and safe. Makes sense.
- [34:40]
Justin Andrews
It does. Is. Does a poop window exist? Men versus women? I have a theory. I have a theory around this because I know dudes and dudes are like, if I gotta go, like, it's not like I can make it go away. Maybe sometimes, but I gotta make it happen. Let's see what the.
- [34:54]
Co-host or Guest
See what Constipation is more likely.
- [34:57]
Justin Andrews
A poop window is a non scientific term for the 20 minute post time frame when the internal anal sp there opens to allow bowel movement. Missing this window can lead to temporary constipation. While this applies to both, women often have longer colons leading to slower digestion, greater constipation risk and more varied stool consistency.
- [35:17]
Co-host or Guest
Longer colons.
- [35:18]
Justin Andrews
I didn't know that, but it backs up my theory.
- [35:20]
Adam Schafer
I know it implies the opposite is true. Like that women.
- [35:23]
Justin Andrews
That's what I thought. That's my theory. My theory is not. Men have a. Women do.
- [35:27]
Adam Schafer
Oh, that Women. They gotta go. They gotta go. There's no.
- [35:30]
Justin Andrews
Men gotta go. They gotta go. So men generally have faster colonic transit and are less likely to suffer from. I know that. Constipation. How much longer is a woman's colon than a man?
- [35:40]
Sal Destefano
10 centimeters.
- [35:43]
Justin Andrews
That's actually. If you think about how much shorter women are generally proportionally. That's a big difference, you guys. Yeah.
- [35:49]
Co-host or Guest
Why?
- [35:49]
Adam Schafer
I mean, kind of. Not really, dude.
- [35:52]
Justin Andrews
Listen, if the woman is. On average. How much on average?
- [35:56]
Adam Schafer
I think if she was double your. If she was half your height, it still would then. 20 centimeters.
- [36:00]
Justin Andrews
Yeah, that's pretty good. I mean, that's it for your colon, dude.
- [36:02]
Co-host or Guest
That implies women are different than men. Dude, I'm not.
- [36:06]
Adam Schafer
Not all for that at all.
- [36:07]
Justin Andrews
Oh, crap.
- [36:08]
Adam Schafer
You're not on that train, huh?
- [36:09]
Justin Andrews
Oh, no.
- [36:11]
Co-host or Guest
Ruins my theory.
- [36:11]
Justin Andrews
Oops. We should back up a little bit. Speaking. Speaking of men and women or whatever, how. How many times have you guys used Joy mode? Pre. I have pre intimacy.
- [36:22]
Adam Schafer
Quite a few times.
- [36:23]
Co-host or Guest
That's like the big reveal podcast. We're supposed to get all dirty.
- [36:27]
Justin Andrews
I mean, we're supposed to talk about window. It's a great transition, isn't it? You have a bunch of times.
- [36:34]
Adam Schafer
At least 20 plus.
- [36:36]
Justin Andrews
It's. It works.
- [36:37]
Adam Schafer
Yeah, no, it totally does. Yeah, yeah, it totally does.
- [36:39]
Justin Andrews
It's a. It's a pre sex supplement. This is what it says.
- [36:41]
Adam Schafer
I know, I know.
- [36:42]
Caller or Guest
I.
- [36:42]
Adam Schafer
We've always. We've always. My brother in law talked about it as a pre workout. I know that's how you primarily use it for the pump, but. Yeah, no, it's a.
- [36:50]
Justin Andrews
Wait, you gave it to your brother in law? Yeah. What do you say?
- [36:51]
Co-host or Guest
Yeah, yeah, he's. I mean, he was like. I mean, we didn't, like, talk about it.
- [36:58]
Adam Schafer
So how'd it go? How'd it go?
- [36:59]
Co-host or Guest
Yeah, I assumed it went well because he was like, like, dude, can I have more?
- [37:03]
Adam Schafer
You don't do the detail. Do tell.
- [37:05]
Co-host or Guest
No, we didn't, like, have a little, like coffee talk afterwards.
- [37:08]
Justin Andrews
Dude, speaking of which. So I'm. So right now I'm wearing a. It's not a halter monitor. They make them different now. A halter monitor. Do you guys know what a halter monitor is?
- [37:16]
Sal Destefano
Kind of like a halter top?
- [37:17]
Justin Andrews
No. Sports bra.
- [37:20]
Adam Schafer
You a maner?
- [37:21]
Justin Andrews
No, I think I'm saying it right. Would you just call it a maner?
- [37:25]
Adam Schafer
Seinfeld dog. You don't know Seinfeld, bro.
- [37:27]
Justin Andrews
Come on. So I'm wearing. It's a device that is tracking my heart rate. So I had some heart palpitations like a couple weeks ago for like three, four days, and it went away. But my wife's like, you got. You're gonna go get it checked. It's only fine. I'll go, whatever, dude. What? So I went and so I'm wearing this thing. It's fine. Dude, I've had heart palpitations. Not a big deal. But my wife wants me to. So I'm like, you know what? You never know. So I'll go get checked out. So I'm wearing this thing right now that measures your heart rates. Have to work for a week. It's actually pretty cool. Back in the day, you have to have this, like, Monitor. It was a pain in the butt.
- [37:57]
Adam Schafer
Yeah.
- [37:58]
Justin Andrews
You can't see. It's, like, stuck on me. I guess I'll just keep it on for a week. But it's measuring my heart rate. And so. And what it's doing is if I have any heart. Any heart palpitations, it'll. It'll. It'll measure it, and then they get a report, and then they'll be able to see what kind of hrv. No, no, it's. It's.
- [38:15]
Adam Schafer
Wouldn't our. Wouldn't OURA ring do that?
- [38:17]
Justin Andrews
No, not as. Not as accurately as.
- [38:19]
Adam Schafer
I'm sure not as accurate. But, I mean, I would give you an idea that you like. I'm sure if I saw some sort of.
- [38:25]
Justin Andrews
Well, what this is going to pick up are potentially what kind of skipping a beat, because most of them are benign. Not a big deal. But everyone. There are some that if you have certain ones that they have, you have to be careful. And so that's what they're looking for. Even though I've been caught with them before, doctors measure them. It's not.
- [38:42]
Co-host or Guest
So do you get, like, any shortness of breath or have you had, like, no symptoms of that?
- [38:47]
Justin Andrews
What happens is I'll get the skipping of the beat thing. And then because I know what's happening, I'll get anxious. And so I'm like, okay, am I feeling that? Because I know it anyway. Yeah, yeah. It's not a big deal, but I'm doing it, so I'm wearing it. But then I realized, like, they're gonna see my heart rate go up and down whenever I do anything. So I'm like. So last night, you know, Jessica and I. So I'm like, dang, bro. Like, they're gonna see how long we did it for in the morning.
- [39:11]
Adam Schafer
Yeah, pretty sure they affected it.
- [39:14]
Justin Andrews
Don't you remember minutes your heart rate went up here.
- [39:16]
Adam Schafer
Do you guys remember that when you guys were tracking with clients with the body bug and stuff?
- [39:19]
Justin Andrews
No.
- [39:20]
Adam Schafer
Yeah, I totally remember. I had so many of those conversations where big burn calories. Because I used to always. One of the things I love to do with my clients is when those. That tool first came out was so. I mean, come on. It was revolutionary when it first came out. And it would be so you hadn't seen them in a week. And then we'd sit down, we'd look at every day and throughout the night. And also that the spikes Friday night. What are you doing right here at 11pm and then they'd be like, you know, uncomfortable.
- [39:49]
Justin Andrews
Well, I just said.
- [39:49]
Adam Schafer
Or some would brag, you know.
- [39:51]
Justin Andrews
Well, I suddenly felt like.
- [39:52]
Adam Schafer
And then I'd be like, wow, that was only three minutes.
- [39:54]
Justin Andrews
Actually, though, I felt a little self conscious. You know what I mean? I'm like, yeah, I don't want the doctor. Looks like you had a great three minutes. Why were you running so hard for a minute? What happened there? So anyways. Yeah, so I gotta wear this thing. Speaking of movement and stuff, I just gotta say this out loud. I'm just gonna defend myself. Every. Everybody, real quick. When we did the skipping on the video, first of all, I wasn't trying real hard on. Everybody here was doing their best effort.
- [40:23]
Adam Schafer
Number two
- [40:26]
Justin Andrews
or something.
- [40:27]
Co-host or Guest
Number two, Is there really, like, a standard for skipping?
- [40:31]
Justin Andrews
First of all, skipping isn't supposed to be this massive, like, display of. It's a skip is like a. Like what I did. Was I skip?
- [40:37]
Adam Schafer
No, but people, like, nobody thought you did.
- [40:41]
Justin Andrews
Somebody commented. This looks like. What do you say? This looks like a dresser trying not to tip over. That's amazing. Yeah, a lot of.
- [40:50]
Adam Schafer
A lot of people went back and forth whether Doug won or I won on that. But you definitely did not do a skip. And Justin definitely did a football. That's what skipping is on the field, dude.
- [41:02]
Co-host or Guest
So it's like, I didn't know I was like, supposed to be like a
- [41:05]
Justin Andrews
little girl skip, you know, Like. Like, I could have done that. Yeah, Adam's a suspect.
- [41:11]
Adam Schafer
No, you know what it was. You guys had the hands go to the sides, and I was like, he's definitely done this. That's why I screwed up.
- [41:17]
Co-host or Guest
Yeah.
- [41:19]
Justin Andrews
Giving Adam like a wand, you know,
- [41:21]
Adam Schafer
stop it, stop it.
- [41:23]
Justin Andrews
But hella people talking crap. I almost even try that hard. You guys relax. Well, you know what's funny?
- [41:28]
Adam Schafer
Yeah. What was great was how that came to be for the audience.
- [41:32]
Caller or Guest
So our.
- [41:33]
Adam Schafer
Our editing team obviously does do these. It was funny photo shoot days or whatever. We do all this. A lot of this content. We don't know anything.
- [41:39]
Caller or Guest
Right?
- [41:39]
Adam Schafer
We don't.
- [41:40]
Justin Andrews
We literally.
- [41:40]
Adam Schafer
We don't prepare.
- [41:41]
Caller or Guest
We don't.
- [41:41]
Adam Schafer
Yeah, we. We don't know what we're shooting many times or what's the edit's gonna be. And we're getting ready to transition over and do some other videos. And Danny brings up, oh, you've seen that thing. Where have your boss skip? Or what that. And all of us were like, oh, that's silly. Or what? They're like, yeah. And she's like, yeah, can you guys skip? And we're like, oh, yeah, yeah, yeah. And then Everyone says, yeah, yeah, real quick. And then everyone goes like, wait a minute.
- [42:03]
Justin Andrews
Wait.
- [42:03]
Adam Schafer
What was the last time I skipped? Like, I think.
- [42:05]
Justin Andrews
And then.
- [42:05]
Adam Schafer
And then we all started questioning ourselves. I mean, I think I can skip.
- [42:08]
Justin Andrews
Yeah, Pretty sure.
- [42:09]
Adam Schafer
And then daddy was like, well, why
- [42:11]
Justin Andrews
don't we do this?
- [42:11]
Adam Schafer
Let's just do. But nobody. Nobody was allowed to try it first. It was so. That was like, a true first time. Everybody tried to skip. And God knows how many years that you've probably done that. And so it ended up being better than what I thought. I started out. I was like, oh, wow, that's hilarious.
- [42:27]
Justin Andrews
We did a lot of stuff.
- [42:27]
Co-host or Guest
Buried so much. It was great.
- [42:29]
Justin Andrews
Yeah. They had us do. And they haven't even. They'll be up by the time this comes up. But they had us do a plank. A grip test. Then we did. I like the one. We were insulting each other. Although some of those were a bit. Kind of hit me real hard. Like, man, they hit us all really hard, bro. These are. Some of them are mean, dude.
- [42:46]
Co-host or Guest
Vicious.
- [42:46]
Justin Andrews
And I loved it.
- [42:47]
Adam Schafer
I know buffering was buffering or butter faces.
- [42:52]
Justin Andrews
That was mean. I. I don't know what. But I was slightly.
- [42:58]
Adam Schafer
I don't know if I'd rather be the douchebag.
- [43:02]
Justin Andrews
Everybody knows. Something to say. Everybody knows. You're the.
- [43:06]
Adam Schafer
I got.
- [43:06]
Justin Andrews
I got a little insecure, though. I went out my wife that night. I looked at him like, my handsome. Oh, my God. Like, objectively, I was, like, asking a question. Why don't you secure it? Because somebody wrote in a terrible insult. That's why. So now I feel like. I feel like I'm not handsome.
- [43:22]
Co-host or Guest
It's like, no, it's a muscle that we're.
- [43:25]
Justin Andrews
You know. I got it. So there's a study on diet that just is going viral right now.
- [43:30]
Co-host or Guest
Oh, really?
- [43:31]
Adam Schafer
Yeah.
- [43:31]
Justin Andrews
But it's so funny. It's the stupidest study of all time. So every coach who hears this study is gonna go, duh. I'm gonna pull it up for you guys right now, and I'll just tell you what the study is. And you guys. Then I'd like to have your opinion, but it's flying. It's flying right now with, like. Everybody's like, oh, my God, this is crazy and groundbreaking. So here's the title of an article in Eureka Eureka Alert, which, you know, will write about studies or whatever. And you can read the study. But this is the title of the study. You want to lose weight, Try eating the same meals on repeat. So here's what they. Here's what the article says. Sticking to the same meals and eating a consistent number of calories each day may help people lose more weight, according to research published by the American Psychological Association. The study published in the journal Health
- [44:21]
Co-host or Guest
so a large psychology Every day.
- [44:23]
Justin Andrews
Hold on a second.
- [44:24]
Adam Schafer
Yeah.
- [44:24]
Justin Andrews
Found that adults who followed more routine eating patterns, such as repeating the same meals and keeping calorie intake steady over time, lost more weight during a 12 week behavioral weight loss program than those who ate a more varied diet. And it says yes. Now this is so ridiculous. Maintaining a healthy diet in today's food environment requires constant effort and self control, said lead Author Charlotte Hagerman, Ph.D. of the Oregon Research Institute. Creating routines around eating may reduce that burden and make healthy choices feel more automatic. So they analyzed detailed real time food logs from 112 overweight obese adults who were enrolled in a structured behavioral weight loss program. And they were. The participants were just asked to track everything. And of course people ate the same thing every day, lost more weight. Now everybody's like wow, like this is whoa.
- [45:14]
Co-host or Guest
Groundbreaking.
- [45:16]
Justin Andrews
It's frustrating in the discipline but what
- [45:18]
Adam Schafer
it does go back to the and I I think it's interesting talking about because we came out early on one of one of the early myths that we, we busted or we're talking about was everybody knows now but 11 years ago it wasn't as popular to talk about which is the small meals.
- [45:33]
Justin Andrews
Yeah.
- [45:34]
Adam Schafer
Eating, eat, eat small meals frequently throughout the day. And so that's a bunch of bullshit. We know that it's calories the same, it's all the same metabolically, whatever. Although I've always advocated for it and just from personal experience with clients and doing that for so long may I had the science wrong and explained it absolutely wrong in my twenties but I had a lot of success with doing that with clients. And another and I think this study kind of points to this. Another reason why I think it's so beneficial is it gets clients in this behavior. Like if they're making four to six meals every day.
- [46:07]
Caller or Guest
Right.
- [46:07]
Adam Schafer
And they're eating all these small portion meals, it starts to change what you think a portion size is too. And America's really distorted that we're the worst country in the world when it comes to portion sizes. I mean it's just everything are crazy.
- [46:21]
Justin Andrews
Our portions are cool go any go
- [46:24]
Adam Schafer
anywhere else in the, in the country or anywhere else in the world. And they don't serve portions like we serve. And so if you're born and raised in that your whole life, you just assume that and then All a sudden you start portioning out what a 4 to 600 calorie meal looks like. And it looks like a third of what most plates look like. And so one of the things I found really beneficial with my clients was getting in this habit of every two to three hours eating these little 400, 500 calorie meals. It really starts to train them to understand, like that's a meal, you know. And so now when you sit, then take that same client who's done that with you for six months or a year to get in shape, they get back reintroduced to the plates. When you go out to eat and you go like, oh shit, this is way more than I'm used to eating. There's a lot of value to that.
- [47:10]
Justin Andrews
There is, there's. So I, so here's, so here's the study and here's what's happening and it's very basic and I don't know why everybody's getting blown away, but there's. So there's two things that are happening. They're looking at people and they're taking the data and saying, wow, the people that ate the same kind of food or the same meals every day lost more weight. Well, there's two things that are happening and one of them is way more impactful than the other. Number one, palatability is greatly affected by novelty. Number one, you eat the same thing over and over again. It just doesn't have the same effect on you in terms of palatability, making you want to eat more and more and more, eat the same food. I don't care how tasty something is, if you eat it all the time, it loses its drug like effects. That's number one. But here's the big one, you guys. All they're looking at are people that meal prep versus people that don't.
- [47:55]
Co-host or Guest
That's it. That's the main thing.
- [47:57]
Justin Andrews
That is it. There's nothing about this that's revolutionary discipline
- [48:00]
Co-host or Guest
of just like being consistent. This is what I'm planning, this is what I'm eating. That's it and that's it.
- [48:06]
Justin Andrews
That's it. That's it, we're done. There's no magic formula here that we're looking at and unlocking anything. What you're looking at is a group of people where a much larger percentage of them are meal prepping, they're preparing their food and this is what they eat versus people who go about their day and go, oh, I'm hungry.
- [48:24]
Co-host or Guest
Now let's look at the long term
- [48:26]
Justin Andrews
adherence to that totally Oh, I see what you're saying. Yeah.
- [48:29]
Adam Schafer
You know, it's really not that. That difficult either. I don't know why. Why we make it like it's such a big deal. So I. I've been posting every Sunday now just to share with the audience, like, what meal prep Sunday looks for me. And it looks a lot different than what it looked like in bodybuild mode, where I had to make sure I'm hitting. Like, I don't. I don't meal prep like that anymore. Like, I meal prep. Like, for that reason, I meal prep so I have a healthy whole food choice always at my disposal that I have. I can.
- [48:57]
Justin Andrews
You're not weighing things and.
- [48:59]
Adam Schafer
No, I'm not. I'm not leaving it to chance. Yeah, yeah, exactly. And I'm not. I'm just, I'm not leaving it to where I'm hungry here an hour and I got it. I'm. After we get done doing this, I'm going to be hungry and I have something ready. If I didn't, I would door dash it. And then when I go to door dash when I'm already hungry, the impulse to go get choose something super healthy for myself versus getting something that's sounds
- [49:24]
Justin Andrews
way more palatable and novelty kicks in. Like, yes, yesterday I had that.
- [49:28]
Adam Schafer
Yeah, I'll try this. Yes, I have a choice. It's already been made. It's done. It's like, it's not a big deal. And so. And again, so what? All it looks like is as if I was cooking dinner. I'm just making five times the amount. And so I have enough. And that will get me all the way till about Wednesday. And then on Wednesday, Katrina and I will cook another big dinner that will get us through the rest of the week.
- [49:52]
Justin Andrews
And that's just same.
- [49:53]
Adam Schafer
And it's not.
- [49:54]
Justin Andrews
That's exactly.
- [49:55]
Adam Schafer
I'm not trying to have four meals ready every single day. If I've got two meals prepared for myself that like, between that and then if I need a shake or a bar, if between something like that and then we make dinner every single night, it's enough to keep me eating whole foods and not eating out.
- [50:11]
Co-host or Guest
I like that term, anchor meals. Right? Yeah, Those two, like main staple meals that you can consistently provide, then it's kind of a little bit of, you know, fluctuation there. A little bit of flexibility.
- [50:23]
Adam Schafer
Yeah, it makes.
- [50:25]
Justin Andrews
It was like. Was it. Max Lugaver shared that studies like, whoa, breakthrough study. And so I waited because I had to look at it and then I sent it back I sent back to him like, oh, yeah, dude, we're just looking at people that meal prep. And he goes, oh my. Yeah, you're right. Oh my God. Totally. That's all. There's nothing groundbreaking about it. There's no like magic fat burning effect that's happening. You just got a bunch of people.
- [50:43]
Adam Schafer
I mean, I, you know, a step even before that that I think is just. Is huge. Is huge that we. There's studies to show the difference. Just someone in. Forget prepping. Just track what you're eating and see what a difference that makes.
- [50:56]
Justin Andrews
Yeah. Becoming awareness.
- [50:58]
Adam Schafer
Yeah. The awareness around. Oh, shit, I thought that was only this much. I had no idea. I was so. I think you do that first and it opens your eyes of. Oh, wow. I would have never guessed.
- [51:09]
Justin Andrews
By the way, this extreme novelty we have with food, it didn't exist for most, mostly human history. You had like two options. You didn't have a million options. We have so much food novelty that it's wild. Of course it's gonna be.
- [51:24]
Adam Schafer
We have so much food novelty that we become snobs about. I can't eat that for break.
- [51:29]
Justin Andrews
Yeah.
- [51:30]
Adam Schafer
Like, how many times have you heard that before? Like, I can't figure out anything to eat for breakfast. Like it needs a special.
- [51:37]
Justin Andrews
Don't you have leftovers for dinner? That's not.
- [51:39]
Adam Schafer
Like it needs some sort of special. It has to have some sort of special recipe to be breakfast. Is this like. That's so hilarious when you think about how ridiculous that is. And like our human existence. That wasn't a thing for so long.
- [51:51]
Co-host or Guest
It's only become a carb and a cartoon character.
- [51:55]
Adam Schafer
I mean, God would carry my breakfast. How power. I mean, how powerful marketing has been though. I mean, that's just a testament to how good they just trained our.
- [52:03]
Justin Andrews
The goal of marketing is to change your perception, your beliefs about the world and yourself. That's what marketing does. Period. End of story.
- [52:12]
Adam Schafer
Yeah.
- [52:13]
Justin Andrews
And if you think it doesn't affect you, they wouldn't be spending trillions of dollars a year on it. And that's what it does, 100%. So the more you're aware of that, I think the better.
- [52:22]
Adam Schafer
Well, and it shapes.
- [52:23]
Justin Andrews
It's because their goal is to get you buy something.
- [52:25]
Adam Schafer
And once you've done that for so long, you start to shape your palate, thinking that it needs this like sugary carby tasting thing. It's like if you just flip it on its head and don't do that for an extended period of time, I promise you. Ground beef and rice Sounds good for breakfast even.
- [52:42]
Justin Andrews
What's funny?
- [52:42]
Adam Schafer
Wild. But it does.
- [52:43]
Justin Andrews
It's funny to me. So what's funny to me, like having a teenage daughter and now she's born to fitness, so it's a little different. But I remember when she was younger, even when my son was younger, they go to their mom's house and they go to my house. Now my ex wife isn't like super crazy with like processed food or anything, but it was definitely more than our house. And I remember my kids would be like, there's nothing to eat. I'm hungry. There's nothing to eat. And I'm like, there's tons of food here. Yeah. But you know, I just want to have a snack. Yeah, it's like you're not really hungry. If you're really hungry, then you'll go eat a meal. That's right. That's right. 100%. Speaking of diet stuff, you know how a lot of people are using Huel Breakfast because of its convenience?
- [53:20]
Co-host or Guest
Okay.
- [53:21]
Justin Andrews
Because it's a meal replacement.
- [53:22]
Adam Schafer
Yeah. Yeah.
- [53:22]
Justin Andrews
So a lot of people are writing in and saying it's a super convenient
- [53:25]
Adam Schafer
way to have to digest.
- [53:26]
Justin Andrews
Easy to digest. Protein, fats, carbs, you know, it's.
- [53:30]
Co-host or Guest
What's the calorie, calorie amount?
- [53:32]
Justin Andrews
400 something, I think.
- [53:33]
Sal Destefano
400?
- [53:34]
Adam Schafer
400.
- [53:34]
Justin Andrews
Yeah. It's about 35 grams.
- [53:35]
Adam Schafer
Yeah. It's a complete meal replacement.
- [53:37]
Justin Andrews
Yeah.
- [53:37]
Adam Schafer
It's not like a pure like locale thing. It's like you're.
- [53:40]
Justin Andrews
You're like the coffee one.
- [53:41]
Adam Schafer
I do, but it's never in here. So I saw Jackie posted and tagged me. I don't know if she's getting it here or she got it. But in our, our refrigerator we have all the other flavors, which I like the other flavors, but the coffee flavor is my favorite, especially.
- [53:56]
Justin Andrews
Does it have caffeine in it or is it just coffee flavor?
- [53:58]
Adam Schafer
No, I don't think think it has caffeine. Do you know if it has caffeine?
- [53:59]
Sal Destefano
I don't know.
- [54:00]
Adam Schafer
I can look. I don't think it does. I think it's just. I think it's just coffee flavored. But I do like, I check that. That'd be cool. That would be.
- [54:08]
Co-host or Guest
If it did, I'd be always a happy surprise.
- [54:10]
Adam Schafer
I'm even more like. Because I, I typically don't do it for breakfast. I like it after a workout.
- [54:15]
Justin Andrews
So I like your post workout.
- [54:16]
Adam Schafer
Yeah, I like to have something right after I work out and it's easy to. It's easy to digest. Is it, Doug?
- [54:23]
Sal Destefano
I'm looking it up.
- [54:24]
Adam Schafer
Give me a second. My bad. I thought you already got it.
- [54:26]
Justin Andrews
Yeah, see, I. That would be interesting if it had caffeine.
- [54:30]
Sal Destefano
Let me. Let me find that one.
- [54:31]
Adam Schafer
I don't think it does.
- [54:32]
Justin Andrews
No, because that'd be weird, I think, if they had that with caffeine.
- [54:37]
Adam Schafer
Iced coffee.
- [54:38]
Sal Destefano
Is that the one?
- [54:39]
Adam Schafer
Yeah. Iced coffee caramel.
- [54:40]
Justin Andrews
Yeah. Because.
- [54:40]
Co-host or Guest
Because even, like, decaf on some level has a little bit of caffeine.
- [54:44]
Justin Andrews
It doesn't have that.
- [54:45]
Caller or Guest
Really?
- [54:45]
Adam Schafer
Is that true?
- [54:45]
Co-host or Guest
It would say a tiny bit.
- [54:47]
Justin Andrews
Decaf has a tiny bit. Yeah. It'll be like 10 milligrams.
- [54:50]
Co-host or Guest
Yeah, it just sneaks in there.
- [54:52]
Adam Schafer
Not a little bit.
- [54:53]
Sal Destefano
I'm sorry.
- [54:54]
Justin Andrews
A lot. Decaf has a little bit of caffeine. You know that.
- [54:56]
Sal Destefano
Yeah, it does.
- [54:57]
Justin Andrews
A little bit. Yeah, a tiny bit. They can't get rid of all of it.
- [54:59]
Co-host or Guest
Can't get rid of all of it. Yeah.
- [55:00]
Justin Andrews
Well, it's got as much as, like. It's got less than a. Than a Coke. I think a Coke has even more.
- [55:04]
Co-host or Guest
Yeah, that's why it's not a lot.
- [55:06]
Sal Destefano
But I avoid actually decaf late at night, too. Well.
- [55:09]
Adam Schafer
Oh, I hadn't.
- [55:10]
Justin Andrews
I had really sensitive caffeine.
- [55:11]
Adam Schafer
I will. 10. For someone who's really sensitive to caffeine, a 20. A pill of caffeine is 25 milligrams. So if you're telling me 10, that's
- [55:18]
Justin Andrews
half of that pill has 25.
- [55:20]
Adam Schafer
Most your caffeine pills are 25 milligrams.
- [55:21]
Justin Andrews
No, they're actually 100.
- [55:23]
Adam Schafer
No, they're not. They're normally 25.
- [55:24]
Justin Andrews
I've never seen a 25 milligram. Really? I'm a caffeine pill, so.
- [55:27]
Sal Destefano
Yes, it does have caffeine.
- [55:28]
Co-host or Guest
Wow.
- [55:29]
Sal Destefano
65 milligrams per bottle.
- [55:30]
Adam Schafer
No dope party. I'm still gonna have that after this. I did not know that we have one coffee flavor.
- [55:38]
Caller or Guest
One.
- [55:39]
Justin Andrews
Yeah, just.
- [55:39]
Adam Schafer
I would imagine.
- [55:40]
Justin Andrews
Have you.
- [55:40]
Adam Schafer
Have you had it yet? I haven't had it yet. Oh, bro. That's right.
- [55:43]
Justin Andrews
That's.
- [55:43]
Adam Schafer
That's the best one.
- [55:44]
Justin Andrews
Yes.
- [55:44]
Adam Schafer
I mean, they're all. They're all good. Like, I. They all taste really good. I haven't had one that. I'm like, ah. And you know me, I tell you,
- [55:50]
Co-host or Guest
don't scare me, Dud.
- [55:51]
Adam Schafer
The. The iced coffee caramel one is. Is the business. And I have. What I haven't done, which I want to do is like, pour it over a cup of ice, shake it up, pour it over a cup of ice, and then now that I know that
- [56:02]
Justin Andrews
it has caffeine in it. I'm for sure gonna do it in the morning. Speaking of workouts, I think maps ppl has launched, right?
- [56:09]
Adam Schafer
It is, it has, it has.
- [56:11]
Justin Andrews
So this is a push, pull legs. Hurry.
- [56:13]
Adam Schafer
We're almost sold out.
- [56:14]
Justin Andrews
Yeah, we're running out. They're flying off the shelves.
- [56:16]
Adam Schafer
Always wanted to use that one.
- [56:17]
Justin Andrews
I know we're almost sold out.
- [56:18]
Co-host or Guest
When I speculate like more females are going to buy it than men.
- [56:22]
Justin Andrews
Yeah. So this is the first time we've actually, I think taken a program and programmed it slightly differently for men and women because women have. They want a little more lower body focus, more glute focus and upper body wise, more shoulder and back focus. Whereas men, you know, more traditional with the breakdown.
- [56:39]
Adam Schafer
All farms for men.
- [56:40]
Justin Andrews
Yeah. Just biceps.
- [56:44]
Sal Destefano
And by the way, the coaching starts tomorrow.
- [56:46]
Justin Andrews
Oh, the coaching starts tomorrow.
- [56:47]
Adam Schafer
Oh.
- [56:48]
Justin Andrews
So if you got it, you get. There's three days of coaching with our Cole. Get on it.
- [56:52]
Adam Schafer
Cole kills it.
- [56:53]
Justin Andrews
But this is. Yeah, this is, this is a, I'd say probably the most consistently requested split in our history.
- [57:00]
Co-host or Guest
It's a very popular.
- [57:02]
Adam Schafer
Is it the most popular split?
- [57:04]
Justin Andrews
Ppl.
- [57:05]
Co-host or Guest
I feel like it is, yes.
- [57:06]
Adam Schafer
Just in general. It is.
- [57:08]
Co-host or Guest
If we did like just this general survey in a commercial gym.
- [57:12]
Justin Andrews
I feel like if you were to say, if you were to say name a split and give it like a quick name. Yeah, I think it's just ppl. I can't think of another upper lower. Be the other one.
- [57:20]
Co-host or Guest
Oh yeah.
- [57:21]
Justin Andrews
But I think people, I always thought like single body.
- [57:23]
Adam Schafer
That's also my, you know, bodybuilder background knows that, that sees a lot of that, you know.
- [57:28]
Justin Andrews
No, this is the most. This is a very requested split. So I'm sure, I'm sure people love it. Our place makes multifunctional cookware. It replaces lots of different cookware tools and it's forever chemical free. So nonstick pans without all those crazy chemicals that mess up your hormones and can cause other problems. This stuff is heavy duty also. It lasts a long time. It's beautiful, it's easy to clean. The best part, it's healthy. None of those crazy chemicals are found in our place cookware like you find in other cookware. Even the non stick stuff, even their air fryer. None of those crazy chemicals. Go check them out. Get 10 off. Go to fromourplace.com the code mind pump gives you that 10 off discount. Back to the show.
- [58:16]
Sal Destefano
Our first caller is Mike from Montana.
- [58:20]
Justin Andrews
What's up, man? What's up, Mike?
- [58:21]
Caller or Guest
Hey, how's it going, guys?
- [58:23]
Adam Schafer
How you doing?
- [58:23]
Justin Andrews
Good. How can we help you?
- [58:25]
Caller or Guest
Good, good. Oh, man, it's a huge honor to be on. Like everybody says, it's. I've been a huge fan for, for quite a while, several years. And yeah, thanks for having me on.
- [58:33]
Adam Schafer
I really appreciate it.
- [58:34]
Justin Andrews
You got it, dude.
- [58:36]
Caller or Guest
So right to the question. I emailed in a few weeks ago. I had to reschedule for some issues with work. I couldn't, couldn't make it to the call. But I was about two weeks into a bulk when I messaged in and I was eating about 3, 200 calories, hitting my protein targets every day. I've never actually tracked in a lean bulk before, so I was curious to see how high I could get my calories up. And for the first time in my life and growing up, chubby kid. You know, I've since been, you know, pretty fit for about 15 years. I've been consistent in the gym for a long time, but I still have a little bit of that nagging, like, don't want to be a fat kid type mentality. And so I had a hard time kind of letting loose of that and just being like, just eat. Just fuel your body and do it. You know, I need to. And so I made myself do it. And I'm now eating upwards of 4,000 calories a day and about 550 to 600 grams of carbs, depending on the day. And I am definitely getting stronger. And I've weigh the same as I did a month ago, which is really, really wild to me. And I am taking a pretty low dose of Ipamorelin, but I've been doing that for about a month. And you know, truthfully, I feel like it's not making as big of a difference as I had expected. I just feel like it's the first time I've been super consistent with, with my diet and actually weighing a long period of time. So. But I guess my question is, I don't know if in my email it said that I do a lot of backcountry bow hunting and a lot of outdoor things in like the September, October time frame of the year. And this year I wanted to build some muscle so I could lean out and kind of look good for the summer or whatever. And I'm struggling with how to transition into a cut from where I'm at now. So I'm, I'm actually a little ahead of a schedule on maps aesthetic. I'm, I have a two weeks left of phase three, and then I was going to move into a cut starting the end of April. So I'm kind of in a weird transitional phase where I have three weeks left of my, you know, quote unquote bulk, if you will. And then I was going to move into like a six to eight week cut. But truthfully, like I haven't put on too much body fat, so I'm kind of thinking about just eating maintenance. But I kind of just wanted to get your guys's thoughts on the best route to go.
- [60:57]
Justin Andrews
Well, what's, what's the goal? Yeah, yeah. Why go in the cut? What are you trying to do?
- [61:01]
Caller or Guest
Well, truthfully, just, just for my own selfish reason, just want to look good for the summer. You know, going out on the river and things. But leading into hunting season, I figure like I'm already in pretty good shape. Like most of the lifts I do, obviously following your guys program is very functional. The only thing I'm not really doing is cardio and I feel like I can boost that pretty quickly leading up to archery season which begins in the like the beginning of September. And so performance at that point in the year is my goal. But I'm hoping that I can kind of chase this aesthetic goal for another month or two and then transition into preparing for the backcountry and because truthfully, I don't really care how I look back there. I just want to perform well. But I feel like it's not going to take an overly long time to get ready for that. So I guess aesthetics now and then performance in a couple months.
- [61:52]
Justin Andrews
Well, your calories are so high.
- [61:54]
Adam Schafer
I have a couple ideas.
- [61:55]
Justin Andrews
It'd be easy to. It'd be easy be. It'd be pretty easy. I mean you would just drop your calories and you don't even have to go down that low. You're at 4, 000. You went down to 3, 300. You'd still be eating a good amount and you should see some leanness. And then leading into your, your hunting season, I'd bump the calories back up alongside with an increase in, in cardiovascular training, you want to go into something like that well fed. I'm assuming you're not going to be eating much when you're out there and moving quite a bit. And so you want to go in there well fed. You don't want to be too lean. I know a lot of people think it's a good idea to be really shredded doing that. You don't want to do that. You want to have some body fat on you so you don't you know, bonk while you're out there. But if you're, if you're walking around 16, body fat, something like that, you're, you'll do great.
- [62:39]
Adam Schafer
I mean, I have something even more specific for the next month for you. Where your, where are your steps at right now?
- [62:45]
Caller or Guest
Oh, man. I'm an electrician, so I work usually 4 tens, the occasional fifth, fifth day. But on my work days, I'm between 10 and 15k. And then my off days, I'm hovering between like 8 and 12, I'd say.
- [62:59]
Adam Schafer
Okay, so maybe on those off days we could pick up like a little bit of like low, low intensity cardio to keep those days high on the off days. And then I would drop you to Maps Anabolic, and then drop your calories all the way down to 3,000 to 3,200 tops. So pick up the, pick up the activity just a little bit low, steady state, not hard, intense cardio, Just pick up the activity. And you could do that on your off days since those are your days that you have lower steps. And then I would drop down to anabolic here. You got to keep in mind, when we go to a calorie deficit, I'd prefer you on like a program like Anabolic because you're not going to build muscle at that point now. It's just, let's carve, carve away and see what you have built and reveal the hard work you've done. So you don't want that much volume and intensity. So we just want to sustain the muscle you have. And so that much volume, intensity, plus the cut fat may not be ideal. I drop you to like Maps Anabolic, pick up the activity and steps and movement the rest of the time and drop you to like a 3,000 to 3,200 calories. Do that for a month and you'll watch yourself lean out. Nice.
- [63:57]
Justin Andrews
Do you know where you're sitting at body fat percentage?
- [63:59]
Caller or Guest
Generally, like, roughly, I'd say, honestly, man, I, I got my body fat tested a few months ago before I started the bulk, and I was at like 11. I find it, I find it difficult to believe that I've gained much more than that. I'm saying, I guess probably between like 12 and 13 would be my best guess. But I haven't stepped on an in body in a few months, so. But I mean, still have abs. Like, still you do what I'm doing. Yeah. When I'm doing lateral raises, that shoulder striations are crazy. Like, it's, it's interesting eating this much I didn't think I'd still look like this, so it's awesome.
- [64:34]
Justin Andrews
Well, if you're already that lean. Yeah, you don't need to be aggressive with this.
- [64:37]
Adam Schafer
Yes, it's perfect. It's drop down, drop down. Like, do exactly what I said. Drop your calories down to 3,032 for that month and pick up your walking.
- [64:45]
Justin Andrews
You'll probably drop 2%.
- [64:46]
Adam Schafer
You. Yeah, you'll. Oh, you'll get down single digits for sure. You'll look great.
- [64:49]
Justin Andrews
Okay.
- [64:50]
Adam Schafer
You'll be shredded.
- [64:52]
Caller or Guest
How do you guys feel about performance compared to Anabolic? Just leading into, like, a more functional phase? Like, obviously, I kind of want to still keep, like, the aesthetic look. So maybe Anabolic is the best route and why you guys would suggest that. But just out of curiosity, why you chose Anabolic over performance?
- [65:09]
Adam Schafer
It's lower volume. Yeah, I'm looking at. I. I don't want. You don't need it. You don't need to do a bunch of training at this point. Like, I always coach my competitors. All the real work of what muscle you've built, what you've done is done right now. And you hitting the body three times a week, lifting is more than enough to keep that muscle. You're not going to lose it. Now, where you might sacrifice it is doing too much and doing a cut. And that's where people go wrong, is they try and do more and ramp up and also cut calories. It's like, you've done it. You've built the muscle. Now let's just keep that muscle by sending a signal to it which the Anabolic. Anabolic or even a Maps 15 program. One of those would be the two I'd put you on right now and then just create more activity. So stay active. So I don't wanna. I don't wanna reduce your activity also. So I want your activity up, but I don't want you pushing really hard. And you don't need to do that at this point. You just actively let the diet do the work.
- [66:00]
Justin Andrews
Now, if your fear is in losing functional ability, if you're. If you train quite often in that way, a cycle of maps, Anabolic is not going to cause lots of problems with that. Now, if you live in maps, Anabolic style training. Yeah, that's different. But if you're like, you love the functional stuff. You're like, oh, man, if I switch to maps and I'm gonna lose a lot of that. No, you'll be okay. Especially when you jump back into a few months. Yeah, you jump back into Your training for your hunting season, you'll be totally fine.
- [66:31]
Adam Schafer
All right, cool.
- [66:32]
Caller or Guest
Well, man, I really appreciate you guys having me on. I. I can't thank you enough for all you do. You know, it's funny. I've got a couple nutrition certs, and I kind of coach just friends to try and help them out. And I always tell them to listen to your guys's podcast because I've learned more from you guys than I have any of my nutrition certifications. So, yeah, I can't. Can't thank you enough.
- [66:50]
Justin Andrews
Just to encourage anybody that's watching, just to encourage anybody that's listening, where were your calories at before you bumped them to 4,000?
- [66:59]
Caller or Guest
So I did a pretty aggressive cut. I was living in Vegas for a period of time and wanted to be shredded for the pools and everything. And so my calories were sitting, I think, around. I was at like 23 to 2400 a day, hitting protein targets. And that was in April. So, like mid April. And. And then when I got back, I moved back to Montana. Started to kind of just eat intuitively, if you will. Strength train. Definitely was pretty lean when I left Vegas. But then I started to climb my calories back up, and when I started the bulk, I honestly was just increasing my calories, like 100 to 200 a week and was just like, you know, 205. 205. 205 on the scale like, every week. And strength was going up. Like, I felt like. I mean, I. I'm actually pissed at myself because I didn't take measurements of, like, arms and shoulders and everything, because I know for a fact, like, I've gained a substantial amount of strength. Like, I mean, I can deadlift just as much as I can basically do an anabolic in the off season. And so it's. Yeah, it's the. The calorie increase. For anybody that's listening, it's afraid to put on body fat. If you're strength training the way that these guys teach you to do, I feel like it's. Body fat is not going to be an issue most of the time.
- [68:16]
Justin Andrews
It's remarkable.
- [68:17]
Adam Schafer
Yeah.
- [68:17]
Justin Andrews
Awesome, man.
- [68:18]
Adam Schafer
If you. If you follow exactly what I said, you're going to get shredded right then in 30 days. But here's the. Here's the thing that's going to mess with you, is it. You're going to look flat. And so you won't. You'll go through a period of time in your head where you won't like the. You look better right now. You probably look what you look right now is a good look. 11, 12 must more muscle. So you're going to deplete all that glycogen and you're going to have what the. We call that flat look, which will make you think like, oh, God, I'm not, I'm. I'm losing. You'll be fine. Stick through it all the way through. And then at the end of that month, feed your body them high 4000 calorie days again and watch what you, what you blown out look like. Yeah, I'd love to hear, I'd love to hear back from you in like 30. Like, send us a update on how you are. Shoot us.
- [69:01]
Caller or Guest
Yeah, yeah, for sure. Yeah, I'll shoot you guys an email or something.
- [69:03]
Adam Schafer
All right, Appreciate that, Mike.
- [69:05]
Caller or Guest
Awesome. Thanks so much, guys. Appreciate it.
- [69:07]
Justin Andrews
You got it. But yeah, just for people listening, it's so cool. I just want people that, you know, because you get people like one pound of muscle only burns this many extra calories. You don't speed up your metabolism. There is a range of calories that your body will burn with the same lean body mass. Now, of course, building muscle speeds things up, but even with the same lean body mass, his body weight stayed the same. 205, 205, 205. As he was bumping calories. That makes no sense. According to the, you know, the.
- [69:35]
Caller or Guest
Oh, no.
- [69:35]
Justin Andrews
The science says it doesn't work that way in real life. It doesn't work that way. There are metabolic processes that are very complicated that will increase or decrease what's called efficiency, meaning your body learns to burn less or more. And part of that process is eating more, eating high protein, and strength training. And you don't have to gain all kinds of crazy muscle to speed up your metabolism just a little bit.
- [69:59]
Sal Destefano
Our next caller is Hope from Illinois.
- [70:01]
Justin Andrews
Hi, Hope.
- [70:02]
Co-host or Guest
Hello. Hi.
- [70:03]
Justin Andrews
How can we help you?
- [70:04]
Caller or Guest
Well, first off, thanks so much for taking my call. And thank you guys so much for putting out all the content that you guys do. It's just, it's, it's been incredible. But I need to talk to you guys because I need help.
- [70:15]
Justin Andrews
Yeah, let's go.
- [70:16]
Caller or Guest
Okay, so I'm gonna read off my phone a little bit, give you a little bit of background first. So I'm 28 years old. I'm a stay at home mom. I'm about 5 foot 6, 180 pounds. I have no idea what my body fat percentage is. I'm a former college athlete. My husband was, My family had. Has been. So I've been around the health and wellness space. For a really long time. But I was never really taught like how to eat anything. And college track pretty much kept that at bay for my entire years there. But about, about a year after college, I got diagnosed with polycystic ovarian syndrome. Long story short, I taught for two and a half years, quit teaching. I'm now a stay at home mom full time with my son and we live on a homestead. My husband's blue collar, so he works a lot. So I take care of a lot of the stuff. So anyways, my question is I feel like I should be doing Some sort of Maps 15 program, but I don't really know what to do because, because I do so much. Like I obviously I'm home with my son. Like I said, my husband works and I work twice a week for my church. We're 30 minutes from town. My gym is literally in my garage and I'm struggling with the, like, I want to spend more time than 15 minutes in the gym, but I'm literally not even getting out there right now.
- [71:33]
Justin Andrews
Yeah.
- [71:33]
Caller or Guest
So I just don't really know what I should run to. Like be, I don't know, be happier with how I look and just be a little bit like, I guess, stronger, stuff like that. So.
- [71:46]
Justin Andrews
Yeah, no good. You sound busy and you sound like you're doing a great job with your family and everything.
- [71:51]
Caller or Guest
Thank you.
- [71:51]
Justin Andrews
Tell us about your day because you said you're, you're, you live on a homestead, so explain that. Does that involve a lot of activity?
- [71:59]
Caller or Guest
Kind of. So since it's, I live in the Midwest obviously, so like we're just now kind of getting into spring and stuff. We don't have a ton of animals or anything yet, but basically I take care of the mowing, a lot of the landscaping. Once we get our garden going, you know, I'll take care of that. But my day to day mostly is hang, you know, hanging out with my son. We're outside, we're trying to take walks, you know, do that sort of stuff as the weather's getting nicer. And then basically like the homestead stuff is a lot of just like, you know, plant work, watering the plants, that sort of stuff. So it's not a lot of like super intense crazy stuff.
- [72:32]
Justin Andrews
So I'm just going to help you a little bit here because you were a college athlete and this is always, this has always been my challenge with athletes. Athletes, or I should say ex athletes, meaning they competed at a high level and then they got into normal life. Your idea of activity is very skewed. So like, your idea of a workout is like training to race. And so anything other than that feels like you're not doing anything right. But I can guarantee you, the reason why I asked you what it entails is I can guarantee you that you're far more active than the average person. I mean, if you were to track your activity and compare it to the average, you know, mom, you're moving a lot. I would anticipate you're taking over 10,000 steps a day just from doing the stuff in the yard, being with your kid. So you're moving quite a bit. And you also have a lot of things that you're probably managing, which is probably why it's difficult for you to get like, okay, I got to work out more. You're playing that shame game with yourself. I should be doing more, but I'm not doing enough. But I'm also tired because I'm doing all these other things. So first off, you're doing a Great job. A Maps 15 protocol is perfect for you. And then the real big challenge is probably going to be diet. First of all, it always is, but it is always especially hard for ex athletes because again, your idea of eating properly is based off of your years of, of training really hard. And it was probably like, I just gotta fuel myself because if I don't fuel myself, I can't. Yeah. So your portion ideas and how you fed yourself is just based off of that. So that's gonna be the challenge. And then with pcos, typically women do better on a diet that is lower, definitely low in sugar, but tends to be better lower in carbohydrates. Have you experimented with any of that to see if it helps with your symptoms?
- [74:31]
Caller or Guest
I done like gluten free for a little while. Like when I first found out, I was diagnosed with it and it definitely helped for a little bit. And then I kind of like was able to figure out like, how much I was really able to have. But I haven't really tracked like a whole lot else since then as far as, like, if I'm more or less energetic and things like that.
- [74:53]
Justin Andrews
Okay, so a good structure that I found just through coaching with women with PCOS is a diet that looks kind of paleo style. So eat, eat until you're satisfied and eat when you're hungry so we don't have to track and go crazy. Try to hit your target body weight and protein. So that's the only thing really. And then really you're just kind of limiting yourself to meats, fruits and vegetables. And so you're not eating a lot of, of carbohydrates or a lot of starches, but you are eating fruit. So it's fruit, meats, some nuts, vegetables. And just eat when you're hungry.
- [75:32]
Adam Schafer
Eat the protein first.
- [75:34]
Justin Andrews
You need the protein first. And what'll happen through that with the Maps 15 protocol is you're going to have this nice consistent change to your body and you're going to probably feel really good.
- [75:44]
Caller or Guest
Okay.
- [75:45]
Adam Schafer
And then now that the weather's really nice, I just continue to encourage you to keep doing those walks. Get out there, walk, move. It doesn't need to be intense. It's just, just create activity. Go for nice long walks and, and then do exactly what salsa. Just that alone with Maps 15. And, and by the way, especially since you're at home, busy mom, it doesn't have to be the, all the, the two actors, two exercises a day is what it is. They could even be split up. There's nothing wrong with you going out in the garage, getting a set, doing stuff, playing with the kid, go back, do another set. Like.
- [76:18]
Justin Andrews
Yep.
- [76:19]
Adam Schafer
You can, you can spread it out over the entire day. People have this idea that you have to dedicate this time and that has to be your workout time. No, it doesn't. You can literally sneak away, you know, and do a set or two and then come back. Just accomplish what's in Maps 15 in the day at some point in the day. I don't care how you spread it out. Whether you do it in a block, one 15, 20 minute block, or you do it in sets over the entire day, either way is totally fine.
- [76:42]
Justin Andrews
Yeah. In fact, in my experience, when people spread it out, they actually do better.
- [76:46]
Co-host or Guest
Oh, way better. Yeah.
- [76:47]
Justin Andrews
Yeah.
- [76:47]
Co-host or Guest
Get progress.
- [76:47]
Caller or Guest
Really?
- [76:48]
Justin Andrews
What, yeah, what's, what's the, what have you. What do you find? Training is the challenge that's preventing you from going out there and doing it.
- [76:55]
Caller or Guest
Probably first making, just making it the priority and like knowing, I guess maybe which program to run, like which Maps 15 program to run. Because I did transform right like eight, eight to 10 months after my son was born. So this was kind of recently, like last winter. And it worked really, really well. But he also, you know, wasn't very mobile at that point and you know, I could just go out and like do it. So it's probably just more like knowing which one to do partially. Not getting bored if that is,
- [77:25]
Adam Schafer
you
- [77:25]
Caller or Guest
know, like I just, that's the athlete, you know, because you're setting up stuff in the garage and like I'm, you know, I'm doing all of it. You know, there's not a whole lot of like weight racks and you know, all that sort of stuff. So probably the boredom and just knowing which one to actually do.
- [77:38]
Co-host or Guest
What is that equipment? What does it all look like in there for you?
- [77:41]
Caller or Guest
So we have a squat rack that also has a cable machine on it. It's all load in. So yeah, that's, that's what we've got. You know, we've got plate loaded dumbbells.
- [77:52]
Justin Andrews
So there's two ways you could do this. You could either set it up the night before. So you know, put, put your son to bed and be like, all right, what's tomorrow's exercises? And just kind of set it up, take it, take you two minutes and then the next day you could, this is one way you could do, actually helped somebody do this recently. She would put a chart up and she'd go out and she would just, when she do a set, she'd check it and then she'd go out, do some more stuff and she's like, oh, I got five minutes to go doing this set. And she'd check it and by the end of the day she's finished with her six sets or whatever the program calls for. So the boredom part again, this is the athlete mentality. It's like, am I wasting my time because I'm not beating the crap out of myself? And so it's a complete shift in your mentality. Now for the side of you that likes that challenge here and there, that's something you could do occasionally. And I don't know if you said your husband was a college athlete at one point.
- [78:45]
Caller or Guest
Yeah, he was.
- [78:45]
Justin Andrews
Yeah. I mean, this is great family time. So, you know, on a day off or something like that, you could tell your husband, hey, do you want to go do, do you want to go do a run or do you want to go, you know, play this or do you want to go do this thing? And then just for the enjoyment, go out there with your husband, bring your son with you and just have some fun because that's, there's value in that as well. And it will feel boring. The day to day stuff is going to feel boring in comparison to how you used to train, but it's very different. What you're doing now is you're not training to be a top athlete. That's not your priority. Your priority is to feel good, have energy, be healthy, be mobile, be happy with the way you look and feel, but also just to be able to be a great mom, Great Wife do all that stuff. And so it's really just improving the quality of your life. So you really got to get your mind around that rather than just being this hardcore athlete. It's a totally different, different mentality. And you'll get great results. Hope. I'm telling you, you will be blown away. Here's what it'll feel like for you. You're going to think to yourself, I can't believe how little I'm doing and my body's changing. This doesn't make any sense. And when you're saying that to yourself, you're on the right track.
- [79:51]
Adam Schafer
Do you make most of your meals?
- [79:54]
Caller or Guest
I'm not gonna lie to you. I have been having a very hard time trying to make meals with just being exhausted by the time I get to the end of the day. So it's kind of like, okay, what do we have for leftovers? And it's like, oh, we don't have any. Anything for leftovers because I didn't make anything.
- [80:06]
Adam Schafer
Yeah.
- [80:07]
Caller or Guest
So I need to get better about, like, just actually making stuff. I did this week, mostly because I knew I was talking to you guys, and I did make all of it. And it's definitely. I mean, it's only Tuesday, but it is definitely made.
- [80:18]
Justin Andrews
Game changer.
- [80:19]
Caller or Guest
Yeah.
- [80:19]
Adam Schafer
I would definitely take advantage. Is the day that your husband is home that, like, that becomes a thing where you guys prep a. Prep a bunch of at least meat and rice, you know, or meat and potato, yams, whatever. Just have enough bulk meat ready for yourself, and you can always crack eggs over it in the morning time or mix it with rice and stuff in the afternoon.
- [80:38]
Justin Andrews
And you have that fruit available, like I said, you could just grab it. And I'm just another. Just for people listening, another hack. We think of cooking as a job, but when you do it together, it's great connecting time. My wife and I, when we do this, it's like, I'll be outside barbecuing, she's in the kitchen doing stuff, and I'll come in and we'll talk. We got music playing, and I actually start to look forward to it. But if it's like a job, then it sucks. But meal prepping is a total hack. Like, if you. If you're consistent with that, the diet part is like, it's like 90% easier if you just do that.
- [81:10]
Caller or Guest
Okay, huge. Sounds good. Yes. And then. Okay, I've got one other little question for you, if that's okay.
- [81:16]
Adam Schafer
Sure.
- [81:17]
Caller or Guest
I have, like, some sort of bulge disc or something in my low back And I don't really know what it is, but it's made me afraid to, like, deadlift or deadlift heavy. I found that when I do, like, hip exercises, it gets better. I didn't know if you guys had a suggestion on, like, what I should do to help that low back pain.
- [81:36]
Justin Andrews
If you feel, if it feels painful to do traditional deadlift, you could do single leg deadlifts or you could replace it with a hip thrust. And that's totally fine.
- [81:45]
Caller or Guest
Oh, okay.
- [81:45]
Justin Andrews
Totally. Totally fine.
- [81:47]
Caller or Guest
Perfect.
- [81:47]
Justin Andrews
Do you have maps 15?
- [81:50]
Caller or Guest
I think so.
- [81:52]
Justin Andrews
We'll check. We'll check. And if you don't, we'll send it to you. And if you have that one, I'll send you maps 15. Muscle Mommy, which is another version. So you have a couple versions of Maps 15.
- [82:01]
Caller or Guest
Okay.
- [82:01]
Justin Andrews
Yeah.
- [82:01]
Caller or Guest
Okay.
- [82:02]
Justin Andrews
One last thing. Do you take creatine?
- [82:05]
Caller or Guest
Not consistently.
- [82:06]
Justin Andrews
Like, it's actually, it's actually been shown to help women with symptoms of pcos.
- [82:10]
Caller or Guest
Oh, really?
- [82:11]
Justin Andrews
Yes.
- [82:12]
Caller or Guest
Oh, okay.
- [82:13]
Justin Andrews
So five to ten grams a day, consistent.
- [82:15]
Caller or Guest
Okay, I will do that.
- [82:17]
Justin Andrews
All right.
- [82:17]
Adam Schafer
All right.
- [82:17]
Caller or Guest
Help.
- [82:18]
Justin Andrews
Thank you.
- [82:18]
Caller or Guest
All right. Thank you so much.
- [82:19]
Justin Andrews
You got it right? The. I know you guys have had this experience where you train. Like, you know, I'm a mom now or I'm a dad now. I used to compete D1 sports. Like, oh, my God, we got to rewrite how you experience exercise.
- [82:33]
Co-host or Guest
And like you said, I mean, it's volume. It's, it's. It's a lot. You eat a lot more. And it was a lot of carbs. And it was like, you just didn't really think about it because you're putting it to use.
- [82:42]
Justin Andrews
I had a woman that I trained, she was water polo. D1 which water pole. You guys know water pole like crazy. These train like crazy. And I remember she's like, I'm just eating, you know, chicken and rice and this and that. And I said, can you, can you weigh the amount of chicken that you're eating? Just because I need to see and her.
- [83:00]
Co-host or Guest
Her.
- [83:01]
Justin Andrews
The amount she was supposed to eat for her size and whatever goals, like, seven, eight ounces. She's like 16 ounces of chicken.
- [83:06]
Co-host or Guest
Yeah.
- [83:07]
Justin Andrews
I'm like, that's a lot of chicken. She's like, well, that's what I used to eat. Yeah, you're not. I know you're not doing water polo anymore.
- [83:12]
Co-host or Guest
Yeah, it's not the same now. Yeah.
- [83:14]
Adam Schafer
The, the make or break here, in my opinion, is going to be the meal prepping on the weekend with the husband. So, like, hopefully he's bought in to the mission and together totally they meal prep and they get right. Because that's what I heard. I heard that's a real challenge.
- [83:29]
Justin Andrews
Yep.
- [83:30]
Adam Schafer
And even if she follows math 15, like we're telling her and stuff like that, if, if she doesn't get a hold of the, the diet, body composition wise she has. Yeah, yeah, yeah. So that's got to be a must. Justin and I think what your advice is the way to go, like to make it a thing, a fun thing that the family.
- [83:46]
Justin Andrews
It is. Don't you guys enjoy doing it?
- [83:49]
Adam Schafer
No, no, we're, we're super consistent with that on Sundays and it's like a thing that we do and I love doing it. And, and so hopefully that's just it is that he's bought into supporting and helping it and then together they can do that because that, that'll make her far more successful.
- [84:03]
Sal Destefano
Our next caller is Logan from Utah.
- [84:05]
Justin Andrews
What's up man? How you doing, Logan?
- [84:08]
Adam Schafer
Hi.
- [84:08]
Caller or Guest
How's it going guys?
- [84:10]
Justin Andrews
We're going good, dude. How can we help you?
- [84:13]
Caller or Guest
I'm really grateful that you, that you talked to me. I sent him my question not too long ago, so I really appreciate the quick response.
- [84:19]
Justin Andrews
You got it, man.
- [84:21]
Caller or Guest
My question today is about training for your maximum performance potential. I'm joining the Army National Guard here in the next couple months. Actually, I'm a little out of breath because I was just talking to my recruiter. He wrote a. His motorcycle to my company to sign some paperwork. So I'm just trying to get my, my breath back. But I'm signing this Thursday and I could go to basic training anywhere from three weeks to around eight weeks from now. Um, and so I'm just trying to figure out how to maximize strength and conditioning and all of the, the military requirements and just balance all those training routines. So I'll just go ahead and read my question. Um, before I start, I wanted to just go over the army fitness test standard.
- [85:14]
Justin Andrews
Okay.
- [85:14]
Caller or Guest
Um, of what kind of stuff they be. They're. They're testing us on and what I'm trying to work on. But it's a deadlift. Um, and the max is £350. Uh, I'm currently. I just did the, the test yesterday to see how I, how I measured up. And I was doing a 335 pound deadlift for three reps. That's what they test you on is three reps. Um, the two mile run, the, the a hundred percent on the two mile run is 13 minutes and 25 seconds. I did it in 14 minutes and 41 seconds. Um, it's a plank. The max is three minutes and 30 seconds. I did it for two minutes and 30 seconds. And then a hands release pushup, kind of like the ones that are in the mobility sessions and maps performance. And the max is 62 and could only do 43. Um, and that's a two minute timed thing as well. Um, on top of that there's also a sprint where you, it's called a sprint drag carry and you sprint 50 yards and then you. It's a there and back. So it's 25 yards at a time. So it's there and back. Then you grab a sled that has 2:45 on 2:45 plates on it and you drag that 50 yards. And then you do a lateral shuffle side shuffle where your feet can't cross and that's 50 yards both sides. Um, and then you do a 40 pound in each hand kettle ball carry where you do the 50 yards and then you top it all off with a, with a sprint. Um, and that one was pretty tough. I couldn't even pick my legs up on the last sprint. My feet were dragging. Um, so aside from the fitness tests, I'll also be expected to do high reps of body weight exercises, terrain runs and obstacle maneuvers with and without weight, potentially to the point of failure on a possibly suboptimal government military diet and poor sleep and occasional sleep deprivation. So it goes against all the things that you guys talk about. But these contrasting goals of strength and conditioning have left me unsure and overwhelmed about where I should start. I'm 29 years old. I've been following your guys programs and your advice for about six years and I credit all my success. However, I just don't know which program would be best for this kind of goal or be appropriate for this goal.
- [87:38]
Justin Andrews
All right, so I've done. Oh, go ahead. Sorry. Okay, sorry. Logan, continue.
- [87:41]
Caller or Guest
I've done some like military fitness programs to prepare. Like one is a Jim Jones super bundle or some of them are just the ones on the government website and they seem okay, but I really respect your guys advice and so I kind of want to know the, the mind pump approach. So far I've done the maps performance and I was doing the phase one, the strength and the phase two, the like intense intensity cardio version and just alternating week by week. I remember you talking about it on the podcast. Um, and that's been pretty good. Uh, I've noticed some strength gains. I've gained like six pounds. Um, the endurance is kind of harder because as I'm getting heavier. The cardio is more depressed, difficult. Um, but I thought that that was. That was pretty good for what. For what I had to work with. Um, and then.
- [88:36]
Adam Schafer
How long you been doing that for, Logan?
- [88:38]
Justin Andrews
The.
- [88:38]
Adam Schafer
The toggling?
- [88:38]
Justin Andrews
Six.
- [88:39]
Caller or Guest
Six weeks. So if. If the, if the phases are three weeks, I just barely finished the sixth week last week. Um, and so then yesterday I just tried to see how I stood. How I stood up to the standard. Yeah. So, yeah, that's just been six weeks and it's been pretty successful, I'd say. And then the last. Last point that I just wanted to bring up is past injuries. I've injured myself in the past, and so I really like to focus on hip, low back, shoulder and wrist, wrist stability, mobility and strength. I've noticed when I do, like, ruck marches or whatever, my hip on my right side hurts. I sometimes have shoulder pain on the right side as well. Um, and then I was trying to do, like, wrist strengthening exercises and I hurt my wrist to where it was just constantly sprained for like, two weeks. And I didn't know really how it happened. It didn't happen while I was strength training. It. It happened in the kitchen when I was holding a frying pan later and it just like, locked up. So it was very odd. But just being able to manage those training goals and then also try to fortify my joints so that I don't get hurt during my basic training and all that kind of stuff. Any advice that you guys have for that? Pre basic training, basic training, and then post basic training, I would appreciate it and I'd follow.
- [89:59]
Justin Andrews
Yeah, you got it, dude.
- [90:00]
Caller or Guest
Really, really well, because I like you
- [90:02]
Justin Andrews
guys, so I got. I gotta. I got some questions. So the standards that you gave us are not the minimum to get you accepted, Right?
- [90:11]
Caller or Guest
Right.
- [90:13]
No, those are like the maximum.
- [90:17]
Adam Schafer
I was like, man, 350.
- [90:18]
Justin Andrews
I know that would. That would exclude like 90% of people.
- [90:22]
Co-host or Guest
Why no shoot for the moon, man?
- [90:24]
Justin Andrews
Why? Okay, so what's your goal? Is it to be accepted or are you trying to get into Special Forces or something?
- [90:31]
Caller or Guest
I'm. I'm going into an army infantry unit, and so their standard is higher than, like, an administration position. But I. I mean, I'm so close to getting a hundred percent on that test that I'd like to be able to train for a hundred percent. And if I get there, great. If I don't, it's not a big deal because I do get accepted. But just since that's kind of like the, the highest standard, I'D like to strive for that standard in a way.
- [90:55]
Justin Andrews
So. Because you're already.
- [90:56]
Adam Schafer
Yeah, we're already in.
- [90:57]
Justin Andrews
Right. You're already in.
- [90:58]
Caller or Guest
Basically I'm already accepted and I don't have a problem.
- [91:02]
Justin Andrews
Second question, you said you have what, three to eight weeks? We don't know.
- [91:07]
Caller or Guest
Yeah. So the problem is, is they don't let you know when the basic training things are. Like when the dates and the locations are. Maybe for national security reasons. I don't know. So I have to wait until I enlist and actually sign my name on the dotted line before they give me my, my schedule and then I can kind of back plan from there.
- [91:28]
Justin Andrews
Okay.
- [91:28]
Caller or Guest
Because we don't have it could.
- [91:30]
Justin Andrews
We don't have a lot of time. Yeah, that's. So here's what your mistake's going to be, dude, is you're going to rush this.
- [91:35]
Co-host or Guest
You're going to try to do too much.
- [91:36]
Justin Andrews
If you rush this, you're going to cause problems. Eight weeks, we can see some decent improvements. I think in eight weeks you can hit the deadlift. You could probably hit the two mile run the plank. The push ups might be difficult in eight weeks. Three weeks is not going to happen. So.
- [91:52]
Caller or Guest
Okay.
- [91:52]
Adam Schafer
Focus on the greatest discrepancy. I would do.
- [91:54]
Justin Andrews
Yeah. And so I'm going to tell you right now, if you try to rush this.
- [91:57]
Co-host or Guest
Yeah.
- [91:58]
Justin Andrews
To hit 100, you're going to hurt yourself and then you won't even get accepted.
- [92:01]
Adam Schafer
Yeah.
- [92:02]
Co-host or Guest
That's more practice movements too and it's less on the intensity.
- [92:06]
Justin Andrews
That's right.
- [92:06]
Co-host or Guest
Load, if that makes sense.
- [92:08]
Caller or Guest
Yeah. I was talking to one of my friends about it and he was saying like the amount of points that you get from doing a 3:35 deadlift to 350 is only like 3 points. So if that's really worth risking to hurt yourself. He's like, I wouldn't do that. He's like, I would just be. Do everything like to the best of your ability, but don't push it so that you don't injure yourself.
- [92:30]
Adam Schafer
It sounded like the, the two mile run and the plank, which by the way will help each other. So if you. Because you and those three to me would be kind of what we go after in that short period of time. Like because I could improve your 2 mile run relatively quick.
- [92:45]
Co-host or Guest
Sure.
- [92:45]
Adam Schafer
And I imagine you'll probably actually drop a little weight trying to improve that time and so that'll actually make the plank even easier and better. So. So planking, running and the push ups are probably the things that I would probably go after. In that short period of time, because
- [92:57]
Justin Andrews
we have such a short time. Your best bet is to practice the test as your workout.
- [93:03]
Co-host or Guest
That's it.
- [93:04]
Justin Andrews
And not do a specific. Now if you told me you have
- [93:07]
Co-host or Guest
it was almost an OCR three months
- [93:09]
Justin Andrews
or four months, then it would be a little bit different. But what I would do is someone like you, I would probably practice deadlifting. Once a week. You're gonna run, you know, a mile four days a week, five days a week. You're gonna try and get fast at a mile. You'll actually get better at 2 miles faster if you practice getting a fast mile. The plank, you could practice most days and what it'll look like is sometimes you're just doing it for a minute and a half and sometimes you're actually seeing how long you could go. And the push ups, you could practice almost daily. Yeah, and I wouldn't go to failure, but I would keep it relatively intense and just try to get good. And so this is going to look like, it's going to look like five days a week of practicing a lot of these things. And then like the, you know, the sprints, the sled drags, the med ball row, you know, that whole circuit that's once a week. And so you're just practicing and you're not doing anything additional.
- [94:03]
Co-host or Guest
The discipline is really to just, just taper off right before full fatigue. Like you want to just taper off so you still have energy and you carry that into the next day. And the more you practice that and the discipline with that, like, you're gonna do much better and, and feel that when you're actually competing.
- [94:21]
Justin Andrews
Yeah. What we're trying to do, we're improving stamina. You can improve that pretty quick. But really what we're doing is improving technique. Yep. And I'm gonna tell you right now, the thing for you, Logan, is if you rush this, you're gonna run the risk of not even being accepted. Okay. So because you only have at most eight weeks, but maybe as little as three weeks, and there's not much you can do in that short period of time except overdo it. So you're just, you're just practicing.
- [94:48]
Adam Schafer
You'll improve that, that, that mild time in that time.
- [94:50]
Justin Andrews
That's fast.
- [94:51]
Adam Schafer
Yeah, you'll easily. I like, if, when I look at, like, what can I easily accomplish with you? I. It's those three I. In three weeks time, I can improve that two mile run time, I could definitely improve that plank and I can improve those consecutive push ups just by practicing Just by practicing them. Just by, by practicing them and improving them every single day. Like you can, you can get after the, and you can get after those three things every daily. Daily we can practice those things. The deadlifting is the only thing that I would probably do two or two.
- [95:16]
Justin Andrews
Two times a week, maybe once.
- [95:18]
Caller or Guest
Okay.
- [95:18]
Adam Schafer
But I would, yeah, I would do two, but I wouldn't go heavy every.
- [95:21]
Justin Andrews
Every time.
- [95:22]
Adam Schafer
I'd have one. I'd have one light day.
- [95:24]
Co-host or Guest
No, just pure mechanical technique.
- [95:26]
Adam Schafer
Yeah. And then another day, another day that is kind of heavy. And then it would be literally probably practicing those other things throughout the day, every day. Yep. It's like you, you'll improve those.
- [95:35]
Justin Andrews
I mean, honestly, if I wanted you to get your deadlift higher in four weeks, what I would have you do is practice pulling 300 pounds and I would have you do one rep and I'd have you practice lifting it with speed and control. And if you get really good at 300 pounds, 340 will come up. One rep, 300 pounds feel easy. But you're, you're gonna do one and then get your technique down and then try and lift the it. Try to pull it with good speed, but without being reckless. But again, Logan, I'm, I'm going to encourage you. Again, if you rush this, that's going to be a problem because we don't have a lot of time. So what you're going to do is just practice the things that you're going to be tested on.
- [96:11]
Caller or Guest
Right? Yeah, I actually, I'm glad you said that because those are the things that I actually highlighted was the run the plank and the push ups that I would like to see.
- [96:19]
Justin Andrews
You could do.
- [96:20]
Adam Schafer
You could move that needle. Yeah, we can move that needle. We can move that needle. Shorter period of time.
- [96:24]
Justin Andrews
And I'm telling you, if you get really fast that one mile. Mile that your two mile run will improve better than if you just run a bunch of two mile runs. Yeah.
- [96:30]
Co-host or Guest
Yeah.
- [96:31]
Justin Andrews
Okay.
- [96:31]
Adam Schafer
I mean, would you say every, every day, run that mile as fast as you can?
- [96:35]
Justin Andrews
Yeah. Five, six days a week.
- [96:36]
Adam Schafer
Every, every day, get up and try and improve your mile time. You know, shave, shave, shave. 10 seconds off every time?
- [96:43]
Justin Andrews
Yep.
- [96:44]
Adam Schafer
And watch what happens so I don't
- [96:45]
Caller or Guest
have to worry about like staying in zone two or anything like that. Just go out and try to.
- [96:50]
Adam Schafer
Yeah, yeah. Get up there, run that mile and every time you run that mile, shave 10 seconds off that mile.
- [96:54]
Justin Andrews
And then when you get ready to go push 2, you'll see your time go down. Down.
- [96:57]
Adam Schafer
Yep.
- [96:58]
Caller or Guest
Okay. Well, I know that, like, my basic training, it's gonna be about five and a half months, and they, they take people that are in much worse shape than me, and they get them up to like, a higher standard. So they'll be training me as well.
- [97:10]
Adam Schafer
Yeah.
- [97:10]
Caller or Guest
Um, the difference is, is that I'll be spending those five months probably not eating the foods that I want to be, maybe not hitting my protein goal and not having the best sleep. So I'll be doing more almost like training to failure, which is kind of the opposite of what you guys are saying. Prep. So should I just hang on during basic training and try to.
- [97:30]
Justin Andrews
Yep.
- [97:30]
Adam Schafer
Yeah.
- [97:31]
Justin Andrews
90%. 90% of it's not sleep and mobility. 90% of it. Part of it is getting people in shape or out of shape, which is really tough. Like, you get into basic training, you barely make it in. You're gonna have a tough time, but 90% of it's mental.
- [97:45]
Adam Schafer
Yeah, they just want to see. You don't have break.
- [97:46]
Justin Andrews
They just want to see. They're not. You're just gonna be able to do it.
- [97:48]
Adam Schafer
Yeah.
- [97:48]
Justin Andrews
And so you just kind of make it through. Try to get sleep when you can, try to rest when you can, you know, stretch in between mobility and. And just make it.
- [97:56]
Adam Schafer
And you're already. You're already testing at the top tier. So you're gonna be fine.
- [97:59]
Justin Andrews
You're fine.
- [97:59]
Adam Schafer
Yeah, you're gonna be fine. I thought originally when we were saying those were the standards, like, when did they move the standards out?
- [98:04]
Justin Andrews
I knew that. I knew that wasn't.
- [98:05]
Adam Schafer
I was like, there's no way that's a standard.
- [98:06]
Justin Andrews
No, no. That would exclude, like, literally 95% of people when you.
- [98:09]
Adam Schafer
Yeah, yeah. 350 for three is legit. Deadly.
- [98:13]
Co-host or Guest
Yeah. Keep up that.
- [98:15]
Caller or Guest
I can feel it.
- [98:16]
And I've never.
- [98:16]
I haven't really lifted that heavy. I kind of stay around the 250 weight. And so when I just put all those weight on, I was like, let's see if I could do it.
- [98:23]
Co-host or Guest
It.
- [98:24]
Caller or Guest
I had the strength there, but, like, I could feel it on my. On my joints and my knees and my hips. And I was like, man, I don't like the way this feels. So.
- [98:30]
Adam Schafer
Yeah.
- [98:30]
Justin Andrews
Yeah, dude. And then. Right. And then right now. Get good sleep.
- [98:34]
Co-host or Guest
Yes.
- [98:34]
Justin Andrews
Do not compromise your sleep. I don't care if your buddies want to go out, your girlfriend wants to stay up late. Get really good sleep. That'll make or break your recovery.
- [98:41]
Co-host or Guest
Well fed and sleep and mobility practices continuously.
- [98:45]
Justin Andrews
That's it.
- [98:46]
Caller or Guest
Okay.
- [98:46]
Co-host or Guest
Before. Yeah, before bed.
- [98:48]
Adam Schafer
We'll improve these Though, bro. You got this.
- [98:52]
Caller or Guest
I do have one question about diet. Just during the basic training, if you guys don't mind.
- [98:56]
Adam Schafer
Let's hear it
- [98:59]
Caller or Guest
with the. We kind of talked about this. Like, I don't know if they've already flipped the food pyramid and basic training like they have on the website, but, like, for example, if they don't have enough protein or it's hard for me to get my. My calorie goals with how much work that I'm doing, would it be better to just try to eat all the food that they have, even if it's like. Yeah, like, breads and pastas and, like, things?
- [99:26]
Adam Schafer
Yeah, yeah. You don't want to limit energy. You don't want it. Yeah. You don't.
- [99:29]
Justin Andrews
Don't try to cut, bro. When you're in basic training, are you allowed to bring a protein shake or anything? Do they allow you to do that?
- [99:35]
Caller or Guest
I don't think during basic training, the way that it's split up is you have your basic combat training that everybody goes through, and that's like eight weeks. And then after that, I have my individual training for my job job. And they might be more lenient once I get into individual training, where I could go to the PX and maybe grab a protein bar or protein shake.
- [99:53]
Justin Andrews
I would imagine.
- [99:54]
Adam Schafer
You could. You could.
- [99:54]
Caller or Guest
I just know that a bunch of
- [99:56]
Adam Schafer
protein powder bags in your. In your. No, bro.
- [99:58]
Justin Andrews
They'll crush you.
- [99:59]
Caller or Guest
Yeah.
- [100:00]
Justin Andrews
If they catch you with anything you're not supposed to have. Come on, dude.
- [100:03]
Adam Schafer
I know.
- [100:03]
Justin Andrews
No, no, no, no.
- [100:04]
Caller or Guest
Yeah, and then I'll have to do more PT if you just fold your bedroom.
- [100:09]
Justin Andrews
Listen, you. You eat everything they give you. That's it. Unless it messes your stomach up. You just eat everything they give you.
- [100:14]
Adam Schafer
Just eat the. Eat the protein first. See if you can get doubles. If you can. A lot of calories, get double.
- [100:18]
Justin Andrews
And if your buddy. If your buddy leaves some food on his plate, eat that too.
- [100:21]
Adam Schafer
Yeah.
- [100:22]
Sal Destefano
Okay.
- [100:23]
Caller or Guest
So just try to eat as much calories as you can.
- [100:25]
Justin Andrews
That's right.
- [100:26]
Co-host or Guest
You put it to use. That's the thing.
- [100:27]
Justin Andrews
That's it.
- [100:29]
Caller or Guest
Okay. Okay. Yeah. I mean, that was. That was everything that I had, so.
- [100:33]
Adam Schafer
All right.
- [100:34]
Caller or Guest
Thank you, guys.
- [100:34]
Adam Schafer
Go crush it.
- [100:35]
Justin Andrews
You got it, man.
- [100:35]
Co-host or Guest
All right, man.
- [100:36]
Justin Andrews
Appreciate your service, dude.
- [100:38]
Caller or Guest
Yeah, thank you. I appreciate you guys, too. Have a good one.
- [100:42]
Justin Andrews
Yeah.
- [100:42]
Adam Schafer
The enlisting at 29 is late, huh?
- [100:46]
Justin Andrews
Kind of. It is, right?
- [100:47]
Adam Schafer
It's really late.
- [100:48]
Justin Andrews
What's wild to me, though, is it's so. You know, he's like, I want to do this that, this, that, this, that. And I have maybe three weeks.
- [100:54]
Adam Schafer
When he went first, was telling me that army fitness standards, and he said, I'm like, dude, wouldn't they.
- [100:59]
Justin Andrews
No, that's why I said, this is elite.
- [101:02]
Adam Schafer
Yeah, yeah. I was like, that's.
- [101:03]
Justin Andrews
Those are crazy. He's trying to get first place. That's what he's trying to do. I like his style, which I get. But what will happen is if he goes, man, I gotta chase that. Yeah, yeah. And then, you know, he's got four weeks, so he beats the crap and he gets hurt.
- [101:16]
Adam Schafer
Especially considering how much a pr. Chasing a PR Deadlift while also chasing endurance running.
- [101:23]
Justin Andrews
Like pushing all super conflicting.
- [101:24]
Adam Schafer
Yeah, yeah. Especially that short of time. We don't have a lot of time.
- [101:27]
Justin Andrews
That's right. But you know, for people listening, like, if you're relatively fit and you have some kind of a fitness test. Test for military or some other. Maybe your emergency services job or something like that, the best thing you could do leading up to the test is practice the test.
- [101:41]
Co-host or Guest
Practice it.
- [101:41]
Justin Andrews
Practice the test. That'll. That'll get you better at the test.
- [101:44]
Sal Destefano
Our next caller is Mark from Florida.
- [101:46]
Justin Andrews
What's up, Mark?
- [101:48]
Caller or Guest
What is up, guys?
- [101:49]
Adam Schafer
Hey, this is really dope.
- [101:50]
Caller or Guest
I really appreciate your time. For sure. I will. I'll jump right into it.
- [101:55]
Justin Andrews
Yeah.
- [101:55]
Caller or Guest
So I am 39 years old, and I've been a loyal listener of you guys since 2017, so I'm pushing a decade.
- [102:06]
Adam Schafer
Wow.
- [102:07]
Caller or Guest
So I actually started tuning in two years after I landed my first internship in strength and conditioning for a D1 school in Georgia. Just looking for a way to deepen my knowledge base. I was new to everything. I don't know how much you guys know about strength and conditioning in the Southeast. Very competitive.
- [102:27]
Adam Schafer
Very competitive, for sure.
- [102:29]
Caller or Guest
I got really lucky. I knew a guy on the inside. He put in a good word for me. I landed the gig. I mean, guys like me really didn't get internships like that. Prior to that, I was a touring musician, like, skater guy who just so happened to lift weights. So I got lucky. I'm grateful for it. That internship fricking changed my life. Teaching people how to lift weights is cool. It was fun to, like, explore Westside barbell and powerlifting and Olympic weightlifting and saq, all that fun stuff. But what I loved the most was the mentorship I provided for those athletes, for those young men. I mean, I spent more time with those guys than I spent with my damn roommates at the time. Right. I was there 4:45am to like, 5:00pm Daily, right? I waited. I did that for free for two and a half years. I waited tables on the side to make ends meet. I did the things right. As that progressed, I quickly realized strength and conditioning, at least at the elite level like that. I don't think it's. For me, it offered really no job security. Guys come and go as head coaches come and go. It's just. There's no job security. The hours were crazy. It wasn't sustainable, or even at that point, it wasn't attractive to me. So that realization kind of pushed me into the corporate side of fitness. So for the last eight years, they relocated me from Georgia to Florida, and I've been the territory sales manager for a company essentially designing weight rooms and selling, like, fitness equipment and stuff to, like, pro teams and colleges, high schools. On paper, this job is freaking awesome. I love my job. Don't get me wrong. I'm super grateful for what I get to do. You know, I make my own schedule. I'm not micromanaged. I'm around this industry that I. That I've come to. To just love so much. But to be honest with you guys, I am. I'm burnt out, man. Like, the constant travel, the constant sales quota conversations, it's just. It's focused on numbers now more than it used to be, than it. Than it is the people, right? Like running, running the show. I know that I have a lot more to offer this world. My passion is in coaching. You know, whether that's like a life coach or a strength and conditioning coach or whatever. Like, I'm just lost on my path forward at this point. I have an associate's degree and a resume of experience, but no current certifications, no really higher education degrees, anything like that. And at this point, I really don't see myself getting back into strength and conditioning at the high school or collegiate level in any capacity. So I'm approaching this crossroads right now. I'm approaching 40, and I'm a little lost. The way that you guys talk about training the general population, it really speaks to me. It really does. Like, ever since I stepped away from the SNC world, I've kind of felt this void in my heart in a way, and I just feel pulled in that direction. This job has allowed me to save some money. I have a little bit of a cushion. I can kind of step back and pivot. And I'm more struggling with the. How I'm terrified of spending all the money that I've worked really hard to save and to essentially, like, kind of start over in a career at 40, right? I'm almost 40 and I feel like I've been listening long enough. I feel like I know what you guys are gonna say. Go to the big Box, do the things, get the floor hours, do the certs, do the. But given my background, I'm curious of your opinions. If there's a smarter way for me to kind of leverage my experience to get back into coaching at this level without I guess, completely starting from scratch. Yeah, I know I'm not meant for a 9 to 5. I'm meant for something more than what I'm doing. I appreciate your consideration, appreciate your insights. That's what I got.
- [106:36]
Adam Schafer
I'll tell you the cool part about a guy like you, and you're right, at least for me. I'm gonna. I'm gonna tell you what you think is coming. But I'll tell you a good news about someone like you though. You will. You'll move up that really fast compared to the average trainer, right? So the average 22 year old, fresh out of college, no experience, no cert, no background. And we say go to the Big Box gym, get all that stuff.
- [107:00]
Caller or Guest
Stuff.
- [107:01]
Adam Schafer
They're going to take a year, two years, maybe even three years before they get like really good. Get some exp. You have so much experience, especially sales experience. Sales experience. You've got so much strength and conditioning experience that there's no reason within two months you're like the top guy in that gym, just crushing it. Like you, you. So even though that sounds so beneath you or like, oh my God, I have to. If you come in with the right attitude, that it's not beneath you, that you're here to prove that I can be the best guy in the gym and kind of have that, that silent chip on your shoulder of like, let me go do the thing you should become. Like, if I hired you and you came work for me, like I would anticipate you to be my top guy within a few months because you have the work ethic, the experience to know all the things and what that will give you. One, it'll give you a nice financial foundation right out the gate so you don't get to be hustling your. Because building your own, going off and like building your own or go starting at a private where you just go get like. Like now you're asking yourself to completely pivot, build a com, even though it's in the same field, completely new business and all the systems that come with that, the marketing that comes with that, the SEO on the Internet and all those. Like, it's like go somewhere where there's a secure. Even if it's a pay compared to what you're used to, making secured pay where they're going to feed you some clients to get going and you know, you're there for a year maybe. You know what I'm saying? And you, and you, and you, you
- [108:20]
Co-host or Guest
build your systems out.
- [108:21]
Adam Schafer
You build all your systems. You, you and you and you will have a. You'll look at it from a different perspective too. Like, one of the things I liked when I worked for a big box gym is I didn't just get all the benefits of the trainers and all things we talk about, but I saw the way a billion dollar business was ran and that I was interested in that. So I was talking to management, like, what do the P. Ls look like? And like, and so be that guy. Be hungry to learn all aspects of the business operations and then also the experience of the other trainers and the systems and all that stuff.
- [108:51]
Caller or Guest
Stuff.
- [108:51]
Adam Schafer
But I, yeah, I still would push you in that direction because it'll give you security and I think relatively quick, you'll move, you'll move up and you'll be out.
- [109:00]
Justin Andrews
Now I'm gonna throw a little bit of a wrench in this, but I have more questions for you, Mark, are, do you have a family? You just on your own?
- [109:09]
Caller or Guest
Yes. So I have a fiance, she's got a 14 year old. So I've been doing, you know, essentially stepdad life for. We've been dating eight years. So once I moved to Florida, so about eight years we've been hanging. So yes, I do have others to worry about.
- [109:25]
Justin Andrews
Yeah, yeah, yeah. No, that's. So that, that changes things a little bit. So there's a couple directions you could go with. This one is what Adam said and the other one is this. And sometimes you see this with guys who are in a field like yours, kind of sales driven. You're traveling, you're meeting people. If this is all your life is, you'll get burnt out. And you see, by the way. Right, by the way, you see this with sales guys even in big box gyms where that's all their life is and so they're burnt out. But it's not the job, it's the lack of other stuff. It's the lack of meaning outside of that that makes them feel so burnt out because that's all you're doing. I'm assuming you make good money with what you're doing.
- [110:06]
Caller or Guest
I do. And to answer your Question. I guess I feel so much purpose. Thankfully, my job, I do have flexibility. So I, I don't feel like it's lack of purpose necessarily. Like, I do. I feel like I get time to spend with my family. So I've been brought back. The story I didn't tell you guys is I did government sales for about a year. They brought me back to Florida or two years, and they brought me back on the Florida because the guy they hired previously wasn't doing the things. So I've, I've inherited this pipeline again that I have. And I'm like, man, I know what I have to do to get the, to do the numbers right. Like, I've, I've done it. I've already done it. I took the higher paying gig in government and then I'm, I'm kind of was demoted and I don't look at it that way, but that's kind of what it was. So I know what it's going to take to build the pipeline at this point. And I don't think I'm, I don't want to do it again. I just don't. Like, now I'm in a different position to where I'm being a stepfather to this kid. I'm being a husband and all these things. And it's just like I don't want to travel three weeks out of the month anymore.
- [111:18]
Justin Andrews
Yeah, right.
- [111:18]
Caller or Guest
Like, I'm not just not. I'm sorry, dude.
- [111:21]
Justin Andrews
Like, that's different. Okay, that makes. So now that makes a lot of sense because I was thinking potential perspective shift might need to happen. Because sometimes what you get with sales guys is they're go, go, go, go, go. And then they start to feel like, I don't want to do this, but really it's just a perspective change that needs to happen that reignites them. But you just said something, I think that's real important. You're traveling three weeks out of the month and so you're not with your fiance, your stepkid, you know, you're going to marry this woman, maybe have more kids and you want to be around and you have some savings. You said that'll give you a little bit of a buffer. In that case, I think what Adam said is on point and I think what you would do is find a good big box company. Okay. Where you're, where you're at, because you're in. You said Florida.
- [112:09]
Caller or Guest
Florida, yeah. Jacksonville.
- [112:11]
Justin Andrews
Okay, so you got a lot of options then. You've got some pretty good companies around you that you could work for. And you jump in there. And I agree with Adam. You apply yourself, you probably can get yourself to general manager position within a year in some of these big boxes.
- [112:28]
Adam Schafer
I got such a cool story for you, Mark. In fact, the guy's name was Mark and was a mentor and a good buddy of mine who was. Was mentored me early in my early years of fitness. Incredible sales guy, super talented, hard worker. He left the field for years, went and chased the real estate game, all stuff like that, and decided he was missing this. He had this passion still for the gym and fitness, and he wanted to come back. And at the time, they didn't have a general manager position open for him. Him. And he said, start me at the bottom, put me at the counselor position. And so he goes counselor, assistant sales and then sales manager and then gm. So he's like, put me in his counselor. And he came in behind all these other guys and. And like, it was the coolest thing to watch somebody who I knew was better than anybody inside that gym, except I want to be at the bottom so they can all watch. Watch what I can do. That's the attitude. I would tell someone like you to come in is just like. Like come in there as a trainer just to. To show what you can do. Prove that to yourself. You'll move so fast, plus you'll have fun. Yeah, you'll have fun doing it. You'll have an income already. You ain't getting travel nowhere. It's, you know, pick the gym, the big gym that's close by, where the family and everything is at. And before you know it, the opportunity for you to have either upper management or decide to go take on and do your own. It'll. It'll happen for you. A guy with your talent, with your skills, your experience, and it'll be stable.
- [113:52]
Justin Andrews
You know, you become a general manager, you're in one location, you're making six figures with a lot of different. A lot of companies, and you've got a stable position, you're got your full benefits, you're in the gym atmosphere, you're training coaches and trainers underneath you. And that's if you stay in that environment.
- [114:08]
Adam Schafer
That's right.
- [114:10]
Justin Andrews
The other options from there, the other option is you become a trainer and you just crush. And then you love it. And then you now you got got. You got the gist of. And then you can go do private type of deal, which will be a little harder. But that's just another option. But I like the look at the big box companies that Mark Mastrov is Part owner of. These are the ones that I like the best. So I don't know if you know who Mark Mastroff is, but he's okay.
- [114:32]
Co-host or Guest
They got the best culture.
- [114:33]
Justin Andrews
They got the best culture. So UFC gyms, I think Crunch Fitness. I know he just took over 24 Fitness, so it might take a while before that culture shifts and others, because where you're located, you probably have access to a lot of those different locations. Go in. Go ahead.
- [114:50]
Caller or Guest
No, I was just. I was just agreeing with you.
- [114:52]
Justin Andrews
Yeah, dude. You go in there and just. And just. Just crush, and you've got a little bit of a savings. I would give you six months before you're in some kind of a leadership role.
- [115:01]
Co-host or Guest
Yeah, it'll be easy for you, dude.
- [115:04]
Adam Schafer
Yeah.
- [115:05]
Caller or Guest
Curious on the leadership position. Is that still, like, training? You said more. It's training trainers.
- [115:10]
Justin Andrews
That's right. That's right.
- [115:11]
Caller or Guest
You're still coaching. I want to coach people.
- [115:15]
Adam Schafer
Right.
- [115:15]
Caller or Guest
Like, I don't necessarily want to.
- [115:16]
Adam Schafer
Well, that's a cool part about. About the fitness side, if you stay on the fitness management side. So that's what I did, is I always had the flexibility to take, you know, 15, 20 clients on top of teaching trainers, which. That was the perfect blend for me.
- [115:28]
Justin Andrews
But you can make.
- [115:29]
Adam Schafer
But I mean, that's up to you.
- [115:30]
Justin Andrews
Yeah. I mean, you could just crush as a trainer, be like, I love this so much. Then you got your experience, you've got the systems, you've got the whole deal. Then you can go into a private studio and build your clientele there. If you decide, you may just find. Listen, I love training people, but managing fitness people in a gym and being in a gym around it all was just as rewarding personally. But you may find that you just. Hey, I just. I love training people. In which case, cool, you're crushed. Now you can go work privately.
- [116:01]
Caller or Guest
Cool.
- [116:02]
Yeah, sounds like I. I'm not afraid of the work. And. And I agree with you, Adam. Like, I. I definitely want to start at the bottom and work my way up. I feel like that's how you earn the respect.
- [116:12]
Adam Schafer
That's right.
- [116:14]
Caller or Guest
And I just. I have. I never really considered the general manager position. I don't. I didn't think that you could coach people alongside of being the coaching the trainers in xyz, so. So I never really considered that aspect of it. So I appreciate that, and I will.
- [116:32]
Justin Andrews
Yeah.
- [116:32]
Caller or Guest
Definitely consider. What do you got? So choose. Is the big gym for us down here or over here?
- [116:38]
Justin Andrews
I don't know who they are. I'm not Familiar with.
- [116:40]
Adam Schafer
Choose.
- [116:41]
Caller or Guest
Like, choose C, H U Z E.
- [116:43]
Adam Schafer
Oh, I've never heard of that.
- [116:44]
Justin Andrews
Yeah, I don't know who they are, and I don't know who runs or operates them or what their structure looks like.
- [116:49]
Adam Schafer
If they're a big box, bro, they're gonna.
- [116:50]
Justin Andrews
But if you go online, you can. Now these days, you kind of figure
- [116:53]
Adam Schafer
out if they got over. Over 10, 10 plus trainers working out of there. That's the facility. You'll be fine. Doug's looking it up right now. I've never heard of him.
- [117:00]
Justin Andrews
Yeah, it's interesting.
- [117:01]
Caller or Guest
Yeah, I think they're over there by you guys.
- [117:03]
Adam Schafer
No, no, I've never heard of no
- [117:06]
Justin Andrews
interesting locations they have or who.
- [117:08]
Adam Schafer
Oh, there's a set. He did. He just said there's a San Jose location.
- [117:11]
Justin Andrews
There is. Interesting.
- [117:12]
Adam Schafer
How the hell do I not know what this was?
- [117:14]
Caller or Guest
There's a cool gym. They've got, like, red light therapy, and they have saunas and all. All the recovery stuff.
- [117:19]
Justin Andrews
But I will say this. I know you. You mentioned, mentioned the sales quota thing. You can't get away from that. So that's gonna. It's gonna be in the. It's gonna be like that in gyms, and if you run your own business, you're always gonna get that. Yeah, that's always a thing. So.
- [117:32]
Adam Schafer
Sure.
- [117:32]
Caller or Guest
And. And the main problem for me was, like, we. The company in its earlier years was focused more on the people that it kind of corporatized, and now it's focused more on the. On the numbers more than anything. And it's like getting hounded every damn week for, what are you closing? And it just gets old quickly.
- [117:50]
Justin Andrews
Yeah.
- [117:50]
Caller or Guest
So if I'm gonna put my ladder up against another, I feel like my ladder's up against a good wall right now, but it just doesn't fill my. My heart with the joy that I've once felt.
- [118:01]
Justin Andrews
Yep.
- [118:02]
Caller or Guest
So I want to make sure the ladder I put up on the next wall is the. Is the wall that's gonna sustain me for the rest of my life. So.
- [118:09]
Justin Andrews
Yeah, no, I feel you, dude. Yeah, I feel you. There's a lot of options in fitness, especially with your experience, and you have the best experience, like sales experience. You've got the strength and conditioning background.
- [118:20]
Adam Schafer
Yeah.
- [118:20]
Justin Andrews
But sales experience, man, that's like. That'll. That'll. That'll give you a huge advantage.
- [118:25]
Adam Schafer
Go. I. I like. I like this gym. Doug's floating around there. You'll be fine here. Go to. Go to this place. Go crush this. Stay in touch with us too. I Mean, we've got several trainers that work underneath us that make six figures, plus personal training.
- [118:36]
Justin Andrews
If you lived out here, you could even apply here, but you're way out there.
- [118:39]
Adam Schafer
So. Yeah, we have, we have virtual.
- [118:41]
Caller or Guest
What if I moved to California?
- [118:42]
Adam Schafer
Well, that's, that's why I said that. I said do that and then stay in touch with me. So go do, go do this. This is a first step. Go do that. Stay in touch with me. If you, you're, if you're top trainer, which I think you will be within three months, you. You stay in touch with me.
- [118:56]
Justin Andrews
What's our link? Is it mindpumpjobs.com? is that what it is?
- [118:58]
Adam Schafer
Yeah, yeah. My pumpjobs.com and I'll have, I'll have Kyle. I'll have Kyle communicate with you, but stay in touch with me. Cool.
- [119:05]
Caller or Guest
Will do.
- [119:06]
Adam Schafer
Yeah.
- [119:06]
Justin Andrews
All right. Appreciate you guys very much, man.
- [119:08]
Adam Schafer
All right, Mark.
- [119:08]
Justin Andrews
Thank you, brother.
- [119:09]
Caller or Guest
Have an awesome day, guys.
- [119:10]
Justin Andrews
You too. Got it. He's got the right character, the right attitude, experience.
- [119:14]
Adam Schafer
He goes in as long as he ease. Yeah, as long as he goes in with that, that right attitude of like, just go in there and go prove to yourself that you can be the best guy within hard parts.
- [119:22]
Co-host or Guest
Getting humble again.
- [119:22]
Adam Schafer
Yeah, yeah. That's what I mean. You take someone like that, you know, I get it. I. Listen, me going to work at Orange Theory at that point in my career is like the, I mean, groups group training is the. Is lower than that. Okay, so listen, I, I know exactly for a purpose. That's right. That's how you have to look. That's exactly how I didn't look at it as like, oh, I'm only this good of a trainer. I can get a job at a group training class. It's like, I have a vision for what I'm trying to do. Go in and go prove that and that what's great about someone like that, they should move really quick through the.
- [119:52]
Justin Andrews
Yep.
- [119:52]
Adam Schafer
Yeah, really quick.
- [119:53]
Justin Andrews
Look, if you like Mind Pump, come find us on Instagram. Mind Pump Media.
- [119:56]
Sal Destefano
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 at 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 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, thank you for your support and until next time, this is Mind Pump
- [121:04]
Caller or Guest
at vrbo. We understand that even the best of plans sometimes need a little support, so we plan for the plot twists. Every booking is automatically backed by our VRBO Care guarantee, giving you confidence from the very start. Whenever you need help, it's ready before your stay, through the moments in between and after your trip. Because a great trip starts with peace of mind and maybe a good playlist. But we've got the peace of mind part covered.