This 90-Day Method Beats Every Diet | Mind Pump 2748

All right, here's what we're going to do. We're going to give you the plan. We're going to give you it all laid out. A plan for the ultimate 90-day fat loss challenge. That's right. We're going to give you the workout, diet strategy, everything you need. Here we go. Let's break it down.

So, here's what I wanted to do a little different. I'm going to just go through what the plan is, and then let's talk about why, why it works, why you do it this way. And so my thought process was this. What if Justin and I disagree? Well, that's going to get awkward. Then it would get real awkward. Uh, no, I would love any changes or input, but, um, you know, people like specifics. They like 90-day this. And I know it goes against, uh, really our message of longevity. And so, but, but that's kind of baked in here. What's baked into this is my goal is, uh, with this is to hopefully create some habits with people and show them some movement in, in a 90-day period.

Um, now I do want to say this going into this. If you're overtrained and undereating already, let's, let's, let's skip this. This is like if you're healthy. If you're healthy, here's what your plan is. If you're not healthy and you're overdoing it, okay.

This is what my, my first question I have right out the gates for something like this without even seeing where you're going is, um, there obviously is a, a, a kind of specific avatar that you're probably addressing. And I'm assuming that avatar is somebody who wants to lean out but is already in a healthy metabolic place. That's right. And that's what this looks like. That's right. If you do not, I will say this, following this, uh, if you, if you're not in a healthy metabolic place, but you follow this, you'll get, you'll still be better off.

Okay. Well, that's good. Yeah. You'll be better off and you'll build some muscle is what ends up happening. Okay. So, body composition change, uh, is what you'll experience through this process. So, sorry.

Okay, let's start with a workout. So, I, what I did is I get, I create two very basic workouts and you're going to alternate them every Monday, Wednesday, and Friday, or whatever three days you want. A good day off in between is probably a good idea. Day one is squats, uh, incline press. You're going to do some kind of a row, overhead presses, curls, and press downs. So, those are your exercises for day one. Do a few sets of each. Day two, or, or workout two is deadlifts, uh, some kind of a bench press, uh, pull downs, rear flies, some reverse crunches or something for your core, and some calf raises. Those are the two general workouts you'll be alternating, um, every other day or three days a week.

Uh, month one, you're going to be working in the low rep range, uh, around six to eight reps. Month two, the reps are a little higher, maybe around 12. And month three, you can play around with about a 15 rep range. So, as you go through this program, your rep rate, your reps will go up, which means you're probably going to have to adjust, uh, the weight to be able to hit those reps.

Dietwise, this is all I'm going to tell you to do. Aim for 30 to 50 grams of protein at least three times a day with a protein shake in there. Uh, if you're a man, you're going to be closer to 50. If you're a woman, you're closer to 30. Uh, eat that first, then eat some well-cooked veggies, and then have your carbohydrates. Sticks to whole foods. That's your diet.

Uh, and then here's what you do for the challenge. You're not going to weigh yourself. You're just going to do this on day one. Take a picture of yourself in your underwear, uh, or in clothing that shows your body from the front, side, and back. And then take another picture 90 days out. So, you're going to wait a full 90 days before you look in the mirror to really see.

No weight, no looking at mirrors, none of that. That's right. Cuz that'll mess you up, especially if you're coming from a bad metabolic place. And 30 to 50 grams of protein is actually more than you're used to. Yeah. You might freak yourself out with, you know, changes in the scale.

The only contention I might have. So, you had incline press and you had bench press, but we didn't have like a shoulder press. Uh, shoulder press was in the first one. Oh, overhead press. Yeah. Oh, I didn't see the first. So, this we're good. Sounds like. Oh, there it is. Three guys who have this incredible MAPS Anabolic program that's changed so many lives, but you've taken it after 10 years and simplified it even more specific, easy to follow. Yeah. Cuz what you did was you, you, you eliminated some, some diversity in the exercises, stuck to the biggest bang for your buck movements. You simplified it to just literally two workouts that you're rotating. You also took out the, oh, you're rotating every third week and you go just that whole month you do this, this whole month you do this, this, which makes that super easy. And then we actually give some diet advice, which we normally don't give diet advice inside most of the MAPS programs. There are some that have later on, but what we, and this is what we've learned from years of, you know, thousands of people going through MAPS programs, is I wish you would just tell me something diet-wise. And instead of being like, "Well, that's impossible because we can't do that for everybody." What are the, what, what are the couple things I could tell somebody that will tend to cause good, that will create incredible results across the board on everybody regardless of where their metabolism is or not? And, uh, distilled it down to that.

This is, uh, if, okay, so knowing this, and, and, and you have to be honest because it's, it's asking me to, to change your baby, right? Or your child. What you, what you have learned from marketing and from the thousands and thousands of people that we've been, if you went back and rewrote MAPS Anabolic, would you have rewrote it like this? I, the thing I would have changed, uh, would have been the name.

Well, that too big. We learned that. Yeah, that I think the big time. I don't know if I would have changed the program because in the program you have video demos and we're not doing that. No, no, the program is phenomenal. I'm saying I, what, what, to reach the masses. Here's my, and I bet I bet Doug agrees with me here. Would you, would you, would this have better served us if we, if we had built something this simple, this direct, this valuable, as the, as the flagship first product that we let out? Now, that's not taking anything away from how amazing MAPS is. It's by, there's a reason why it's the flagship product, why everybody sees incredible results to follow it. But what you understand about the consumer today? Yeah. From a consumer standpoint, probably. Yes.

Um, there's no shrugs here. I think some people will complain about that, but I personally will. I mean, that's what this, this screams to me. No, great. Yeah. No, it's definitely a simpler program. In fact, as we're sitting here, I'm contemplating. I think I'm going to try this.

Yeah. It'll. So, here's what I want to be very clear, right? So, uh, nothing's going to give you results like having an individualized program. No, no MAPS program. What I'm saying here, definitely not. That being said, uh, I can say this with full confidence. Probably 80% of the people watching and listening to this right now. So, that's a vast majority. Would get phenomenal results just from doing this. Yeah. Which, which now you'll hear fitness influencers say, "Everybody." No, it's impossible. It doesn't work that way. There's a good 20% of you that need far more individualization. This will be inappropriate for, it's not right, whatever. But a good majority of a, a big majority, 80% I would bet, of the people watching and listening, if you just did what I said right here in 90 days, uh, you would see significant difference. Now, the, the thing about this, I think I think you see pretty good difference in just, just 30 days. 30 days following that. True to that. With like, not the whoops weekends, all that stuff, like consistent. Like consistently following that. In 30 days. Oh, in 90 days, you would see really good results. Yeah.

And, and, and now here I'm going to tell you what the most important part of all this is. People are like, "Is it the diet? Is it the workout?" No, the most important part is at the very end when I said you take a picture in the beginning and then you take a picture at the end. Yeah. Yeah. Cuz what will mess you up with what I'm doing here is not trusting the process, weighing yourself every single day, watching water fluctuation changes, questioning everything. "I need to do more. I need to eat less. Am I doing whatever?" And you really mess yourself up.

Well, let me, let me tell you, let me tell you what else you're accounting for that, that, cuz this, this, people, some people have a hard time wrapping their brain. "Wait, this makes no sense. How could you not give a calorie range?" Yeah. And it's like, if you follow this and you have accidentally some high days of calories where you go over a little bit, and then some days where you go a little lower on calories, what'll end up happening is you'll, at the end of this, you'll have built muscle and probably lost a little bit of body fat, which will change what, what, and what might also happen is the scale not move very much, but you'll look very different. That's right. Because, and that, that organically that will happen if you follow that, that way. And you have the occasional high calorie day because you, but you, you stick to the high hitting the protein and you stick to the weight training and you have some days where, "Oh, I probably didn't move enough or I ate a little too much." And, "Oh, I put on a little bit." That's right. Probably got allocated to build some muscle. Then you have other days where you're like, right on top, you moved a lot, you burned, and then you were in a deficit. What ends up happening at the end of this is you see this beautiful exchange.

I'm going to say this. I just, I, I had this conversation last week with my daughter and my niece. I just had this conversation this morning with all my cousins. I had this conversation last night with my cousin. In the context of proper strength training, because that that's important. Like you have good proper strength in this program. The very basic strength training program for most people will get you stronger and build muscle and do great. It'll be appropriate for most people. In other words, it'll be very effective. Was like your average gym member that used to come up to me and be like, "Yeah, you know, like I just want to know something basic to do. Like, what can I do, you know, like, uh, right away it's going to get me some results. I don't really want to, you know, spend too much time thinking about it." Boom. That's right.

So, in the context of proper strength training, okay, so imagine that context. If you ate 30 to 50 grams of protein three times a day, uh, and if you're a woman, it's closer to 30. If you're a man, it's closer to 50. Again, I'm generalizing. This is true for most people. After that, you ate well-cooked vegetables. And after that, you had your carbs. So, you just, that's the order of your meal. And you ate until you were satisfied. And you stuck to whole natural foods. And you threw in one shake a day, 30 to 50 grams of protein shake a day. Here's what happens in the context of proper strength training. Your appetite will have, will adjust naturally to allow you to build muscle and burn body fat. What happens is your body's natural appetite, your natural like, "Oh, I want to eat more" or "I think I'm full" will start to follow this pattern of moving your body to a body composition change that is relatively fit and healthy. What does that mean? For most men, you're probably going to be around, I don't know, probably around 14% body fat, give or take. For a woman, around 22% give or take is where are you going to fall? Because your body, in the context of strength training properly and sticking to whole natural foods, like you go off whole foods, you eat processed foods, it throws everything off because they're engineered to make you overeat. But if you stick to whole foods, you hit high protein, you eat the vegetables, like I said, if you do that, your appetite will naturally go up and down to help you build muscle and burn body fat. And, and you'll mess yourself up if you track every single day your weight. But if you do what I said with the, with this picture, and by the way, make sure the picture's in the same place, same lighting, everything the same, so you have nice consistent. Watch what happens to your body. And again, I was talking to my cousins this morning. I'm like, "You guys, if you just did this, your body fat percentage will go where it needs to instead of trying to fight it all the time."

So, this is, this is so great that you went this direct. I lit, I had an hour ahead of traffic last night and got caught up with my cousin who I haven't talked to in a really long time, who's, uh, uh, she's a little bit older than I am and struggles with weight for most of her adult life, especially after kids. Life. And, uh, feels like she's tried everything. With her son, um, and we had this long conversation. It literally was, "This is the, this is the protocol." I literally. But what I will say that I spent the, the most of the conversation after we, we laid this out and I explained to her like, "This is all I want you to to focus on," which is almost identical to what you, what you laid out. It, her challenge, and I think this is will be the greatest challenge for a lot of people, especially female clients, cuz my female clients tend to struggle with the protein more than men, even though men do too. Uh, is getting ahead on the grams of protein for breakfast. Yes. She couldn't wrap. So, she, and I said, she was all she was doing is having shakes and bars all the time. And she was just like, "You know, I was talking to my trainer friend. She goes, 'Ideally, I should be eating home.'" I said, "That's good advice. You know, they're not bad for you, but why it's not good is that it's not realistic." You need to, what, what has happened is you have created behaviors around the morning time of either skipping or not eating high protein meals that we need to learn. So, I'm asking her questions like, "Do you eat this? Do you like this?" She doesn't like Greek yogurt. She doesn't like cottage cheese. She, she can handle eggs, but not a big fan of it. And I'm like, "Well, are you, are you like adamant about like, it has to like look like a breakfast food? Or would you have ground beef and white rice for breakfast for 9:00 in the morning?" She's like, "Oh, I would totally do that." I'm like, "Oh, great. This is perfect." So, then what I want you to do is when you cook that for dinner, I want you just to cook an extra serving and portion it out and put it in the refrigerator. Because also time was an issue too. She's like, "I don't have a lot of time in the morning." I said, "I'm not going to make you make something." So, all I want you to do is just reheat that ground beef and rice. Now, if you want, because it's to make it feel more breakfasty, crack two eggs over it, throw it in the iron skillet, and stir it all up, and now it feels more breakfasty to you. But if you're okay with it, that's how I eat a breakfast all the time. And now you're at 40, 50 grams of protein first thing in the morning. It makes the rest of the day so much easier.

It does. The other thing too, I want to add, Adam, is when you're, when you're not hitting it from whole foods versus trying to get a lot of it from bars and shakes. Bars and shakes now, they are high in protein, uh, but they're still processed, meaning that they don't provide the same satiety effects as whole foods. They just don't. You know, 45 grams of protein from flank steak or chicken or fish is going to give you that natural appetite signal that I just talked about, whereas bars don't tend to do that as well. Now, I did say I did tell people to add a 30 to 50 gram protein shake because it's hard. It is hard for a man to hit, yes, 180 grams of protein a day. It's hard for a woman to hit 130 grams or 140 grams of protein a day. So, I'm giving you that shake to make up the difference. But if you stick to whole foods with this, you guys, you're going to get leaner and build muscle. In other words, you don't have to track and worry about everything. Now, I don't want to, I don't want to like say like this is easy because it's actually quite difficult enough to avoid processed foods. That's difficult. And it's difficult to be consistent. It's not easy, but if it's, yes, it's simple. But if you just follow this for 90 days, you'll get a, you, you'll see what your body can do and it's pretty amazing. And then if it works and you love it, keep going.

Today's program giveaway is MAPS 15. If you want to win, leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you win, we'll notify you in the comments section. Also, brand new program launch. Ready? MAPS 15 Strong. Two lifts a day, 15 minutes a day based off of MAPS Strong workout programming. Great for the back, great for the butt, great for strength, great for grip strength. Develop an incredible body. 15 minutes a day. It's half off. Go to maps15strong.com. Use the code DECEMBER50 for the 50% off discount.

All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show.

I want to talk more though about what I just said with the shakes and bars because it, as I was saying it to her, it's like, I don't know if I've ever really communicated that before or that way to other clients or on this podcast. And I think it's an important point. What I noticed with, with people around bars and shakes, that it's a, it's a behavior that's connected to "only when I'm on my fitness kick." Meaning, I know, I hear protein's important and I'm going to start working out, so I'm going to start adding these shakes and bars in. And then when they fall off, it just falls off. And then so does the protein intake. And what they never do is they never teach themselves new behaviors around food choices that are high in protein, real food choices. And so, it isn't just that, because I was explaining to, like, it's not like the, a shake is bad. It's not bad. And it's not like you, if you add all the shakes and bars that equal the protein, you couldn't possibly get fit. We've done, we've done the studies. We've seen it. I've tested it. Like, it's, it's possible. But what really we're also trying to do is we're trying to create new behaviors that you can do forever. And so, in your brain right now, what breakfast has always looked like is either skipping it and coffee, or it's a waffle, or it's this carb. It's like, and you've never thought that you can have ground beef and rice for breakfast and you actually like it and you don't mind it. It's like, this becomes a new behavior that you don't mind doing. And now a great source of 40 to 50 grams of protein that you unlocked.

It's so funny because breakfast, uh, it's made up by General Mills. It was a. It's the most. Ago, waffle, bacon, and all that. So, so there's two food categories that receive the most advertising and marketing. It's breakfast and snacks. Yeah. Uh, so let's stick to breakfast. Breakfast is so heavily marketed that when I say high protein breakfast, everybody's like, "Well, I guess it's eggs because you don't need anything else for breakfast." Yeah. Uh, otherwise it's cereal or pancakes. No, food is food. Food's food. Food is food. It's just we've been heavily marketed to to think that breakfast has to look a particular way. Totally. Which makes it difficult to. It was so, it was so, uh, enlightening for me to hear her respond that way and go like, "God, how many people think this way?" It's like, that, that shows you how well we've been marketed to and we've been conditioned that these foods look like this. It's like, are you kidding me right now? Do you think like if this was caveman times, like, "Oh, no, there's no eggs and bacon. I can't eat today." It's like, no, you're eating chicken, maybe you're eating ground, you're eating whatever you can get your hands on. And so, and, and it's, I, I mean, I love it. And I, I like to, because I do, I do like the benefits of eggs and it does make me feel. It's even the, it's breakfasty by cracking two eggs over it. So, if you feel like you need to do that, then that just boosts the protein. Eggs are beneficial, but it was such an unlock for her. And why, to me, why that's so important, okay? Even if, if all things were equated with the shake, it's like the shake ends up falling off when the, when the, when the workout starts falling off. But that meal that she now can learn to have is a good meal working out or not. Like, that's a, a good be, a new good behavior. And that's what I'm looking at when I'm looking at a client when I'm trying to teach them to not have all these shakes and bars is not because it's bad or you can't get your results that way. It's like, no, it's like, th, you're, you're using that because you're on this health kick. I want to teach you ways of eating that are beneficial to you whether you're lifting weights or not lifting weights and create those new behaviors that, that becomes something consistent.

And, and just for people, if you, if you haven't heard us talk about this before, why, why the protein? Uh, it builds muscle, it produces satiety, it balances blood sugar, um, and it helps with fat loss. Uh, so two equal calorie diets, uh, both in a deficit, the higher protein one produces more fat loss and preserves more muscle. That's why, uh, high protein is something that we often talk about, why we're recommending it here.

Speaking of which, we talk about it so much. Uh, I've trained so many people and implemented these things with them and I know how it works. Uh, but, you know, oftentimes you don't do it yourself for whatever reason, right? It's, you know, I, I typically eat high protein anyway, but I wasn't consistently hitting 200 plus grams of protein every single day. I would say on average, I was always probably around 150 to 170, which is a lot, which is great. Okay, there's nothing wrong with that. It's great. But I'm at 200 and between 215 to 220. And if I were to take my own advice, I would be hitting about 220 grams of protein a day. So, over the last four weeks, I said, you know what? I'm going to actually consciously hit 220 grams of protein a day, every single day. I'm not going to change anything else. I'm not going to change my workouts. I'm not going to change my supplements. I'm not going to try to eat more, try to eat less. I'm just going to pay attention. And the way I've done it, boom, you built muscle.

Well, well, here's, I obviously, here's what happened. But so, here's the experience. I initially built some muscle. I would say probably about 2 or 3 lb of lean body mass, which is a lot for me. I've been doing this forever. Two or three pounds. And now you can eat like a horse also. Well, what's now happened is as I gained the two or three pounds, my metabolic rate. And I just got shredded. Yeah. It was that process. It was like I built a little bit and here I am about five weeks in of doing this, maybe four or five weeks, and I'm like, "Dude, I'm getting like veins in my ass." Like, "What is going on?" I'm like, "Oh, it's cuz I, it's the protein." It was just the protein. And I did it mostly through food, but sometimes shakes. I'm just consistent, like every day. Every day.

So, I've been beating this drum for 10 years, man. It's, it's. And I, I feel so strongly about it because I'm so aware of it and I discipline myself to do it and I still fall short. So, it's like, and I, if I know if I don't chase it, I'll miss it. 90% of the people. There is, I know someone listening right now, "No, I'm fine. I never miss." It's like, "Okay, you're literally less than 10% of the population." Most people do not consistently do that, especially the upper limit. They're thinking of their best day though, too. They're also calculating what, like the bare 8 grams or whatever, 6 to 0.8 grams, what their, the bare minimum. With they're not optimal. Optimal is all the way up to 1, one and a half. Like that's a, that's a lot of protein. If you weigh, if you weigh more than a buck 50, that's a lot of protein for the average person. And it, and it takes, like, to be deliberate about every meal. Like, for me to go and hit 200 to 220 every day, I have to like literally look at the meal and go like, "Man, am I getting at least 8 to 12 ounces of meat right here?" Because if I'm not, I'm going to get behind here. And like, the every meal has to look at that. And then even then, if it's a lighter day where I only get three meals in, I'm going to have to add a shake at the end of the day just to catch up with.

Well, I'm going to say this. Look, just so people know, just so people understand how much 200 grams of protein is, that's 2 lb of relatively lean red meat a day. A day. And a big serving of meat is six to eight ounces. A big serving. So, do, so think about that for a second. So, when you sit down and have a steak for dinner or lunch, whatever, a big serv, on most places. So, like a good size serving is 6 to 8 ounces of of. In my experience, most of my female clients when we started tracking were consuming 60 grams of protein in a day. Men, 80, maybe maybe 90. Yeah. Uh, so it makes a big difference. It makes a huge difference. And like I said earlier, it will naturally adjust your appetite. That's what's cool about this 90-day fat loss challenge is I'm not telling you to eat a certain amount of calories. I'm telling you a few things. Try it for yourself. Don't take pictures and study yourself in the mirror the whole time. Wait till the end of 90 days and see what happens. I think people will be pretty surprised.

Speaking of fat loss, I looked up, because you guys know how the studies on probiotics are like so rad. They're so, so weird. They're weird because they affect things that you would, performance side of it. So, bizarre to me. I did a, I looked up, uh, I had AI give me a, a general analysis of all the studies that are peer-reviewed on fat loss for probiotics. What do the studies show when people just add a probiotic for fat loss? Because that was really what was was interesting to me. It's interesting to me that all these studies are coming out showing that you could take a probiotic and it helps with fat loss. Like, what, what's going on here? On average, in the studies, the, an average person adding a probiotic will lose between 1 to 2 kilograms of body fat over 8 to 12 weeks. After 12 weeks, it tends to go up to 3 kg. So, you're looking at 3 to 6 pounds of body fat from just taking a probiotic.

That's wild. They're not doing anything else. Do you, do you think that, that's a fat burner? That's the first fat burner supplement. Do you think, do you think this was, has always been the case that, like, this, this science was there? Or do you think that we have just destroyed our, our gut that bad that that's what this is really highlighting more than anything else? Probably that. I feel like that's what this is. I feel like, I feel like probiotics were not designed, like we've just killed our quote unquote metabolism and our, and our, our gut is under attack and, and trying to normalize at all the time because of all the [ __ ] that we intake, we breathe, all the things, right? And that's only compounded over decades that a, a probiotic, which is not designed to speed your metabolism up, burn more calories, or do anything that's regarding fat loss, but because it, it, it incrementally right away starts to impact your gut in a positive way. Right away, a byproduct of that is metabolically. Oh, your body's working the way it's supposed to. Yeah. Or even just a little bit better. Even if it's not working the way it's supposed to, it's like it's better than what it was yesterday. It's like the vitamin D studies are like, "Yeah, people take vitamin D, you get all these great benefits." Like, what's so deprived, dude? I mean, that's that, that's what I read into this. Like, I don't, I don't think this is like revolutionary science on like a probiotic like, "Oh my god, this whole time it was a fat burner and we didn't know." It's like, no, our guts are just being so destroyed that you can pick a hundred random people and they, and then just, take them, take a probiotic, take a good one, a high quality one. You know, Seed is the company we work with, you know.

I'm so. And are you, have you been taking it regularly? I, I have never. Seed is great, dude. I notice, maybe the best thing to come of this whole thing that I went through is I'm on, I'm, tomorrow's 30 days, okay, since everything. But I have not missed a supplement in 30 days. I don't, I can't tell you the last time. And I mean, I'm on, I'm on the supplement stack right now. I'm like, I'm, I mean, I've like my mantle has got in my room has got, I mean, if I must have 40 bottles up there, like this is what this guy feels like every day. But I have to admit that like, because of the, I had to type of deal, it's building, uh, this consistency for me. And Seed is one of the, one of the many things that's, uh, on the stack right now that I'm consistently doing.

Have you noticed any different? Let me think. For you, with Seed, I would expect improvements in skin and digestion. So, uh, the main reason that I started taking it was cuz I told you how destroyed my stool has been. So, I wouldn't say that, a normal side effect. Yeah. Yeah. Yeah. So, uh, that's true. It's hard to know. What, what I mean, well, I mean, I'm, I'm getting better. I'm not like, what, what I will say honest to everybody is that even 30 days later, I am not 100%. Um, but every day I'm a little bit better. And so, and it's, it, what I, what I don't know is had I not been doing all these things, how would I feel right now? So, I, I believe from what I, what I've been doing has been making that process better. Yeah. Um, and so it's, I'm going to stay consistent with it. It'll be interesting in, like, let's say 30 more days.

Yeah, that's crazy. So, who, who was it that wrote about the influence through her diet on the 10,000? I put that in there. I saw a clip. So, tell. So, what happened to this? I got to look into it. So, he was trying to do like a, set himself up for like one of those weight loss things where you, you know, it's like a trainer where they put on a lot of weight and then they, they do this like transformational reveal at the end. Like we've seen somebody do this a few times before. Um, but it was like a 10,000 calorie diet that that he was on and he was taking in all these calories and apparently he died like in his sleep. Do they know what caused the death? Um, that sounds. Cuz he was young. He was, yeah, he was super young. Uh, uh, yeah. And it was, it was the extreme. I don't know exactly like if we, we should pull that up, Doug, and find out. But, it was, 30 years old. 30? Yeah. A Russian. Do they know what caused? Was it? Was he? Expected heart failure? Heart failure. Yeah. And wasn't he already in good shape and then he did it? Yeah. Uh, I don't know. Let me take a look at this. 10,000 calories a day and he died at. So, he gained 28 lbs in a month. Yeah. His goal was to gain at least 55 lbs and document the process of losing the weight to promote his upcoming weight loss program. He was trying to gain it really fast. It was only a matter of time before these stupid things that these people were had been doing for quite some time. Shouldn't kill you. But, but you remember, you remember. It was a perfect storm with some local. You were pressuring the hinges. Yeah. Well, yeah. And if you had some underlying already like heart issues and conditions and you didn't know and you pushed the levers. I mean, you remember, Super Size Me. Yeah. And you remember all the markers, right? Yeah. He went crazy. Yeah. It went, it went, it went nuts.

That's crazy. Have you, have either one of you ever ate 10,000 calories in a day before? I think I think I have. I have. I have. After a show. 10,000. Yeah. Yeah. Yeah. I've done, I think I've done. I mean, I didn't. Six or seven maybe. I didn't, I didn't. I couldn't do 10,000. I don't even think that. Maybe like five. Yeah. I'm pretty sure I did. I, I mean, I could go back and like go, I wasn't tracking like trying to get, but I'm, I'm pretty sure I cleared 10. I'm pretty sure I mean, but come on. I'm, I'm, uh, eight weeks. Oh, I mean, I looked awesome afterwards. Yeah. My metabolism was at 5,000, 5,000 to 5,500 to maintain my size. Plus, it was just after, wasn't like. And then so imagine this. Okay, so I had got my metabolic rate up to 50, 5,000 to 5,500 to maintain my size and activity level. Okay. Uh, to cut for a show, what it looked like would be, you know, from 5,000 to 4,000 down to 3,000. I hit stage still eating 25 to 2,800 calories. So, 3% body fat. And I'm eating 28, which was starving for me, right? That's what that felt like when you're used to eating 5,000. And that's what I would do for the last couple weeks to get absolutely shredded. So, my body just, 3 weeks before that remembers what it's like to want 5,500. And I've been depriving it for weeks in a row of that kind of calorie. So, yeah, I mean, I cruised by six, 7,000 calories and then I had, you know, pizzas and pies and.

I mean, the weight gain that he experienced, the 28 lbs or whatever in a month, that's nothing compared to when you'll see competitors go through. I ran into, I'm not going to say who, you guys know who it is, but our buddy who just competed and he was four weeks out from, so he had hit stage shredded. Yeah, he's a pro. Four weeks out, I saw him, bro. Like, did you gain 30? It looked like he gained 30 lbs. I, I put 25 to 30 lbs on right afterwards. Right afterwards. Now, you remember, I mean, you got to think of this, too. You got, you got gallons of water your body using. So, glycogen, water. Oh, yeah. So, so at least 10 to 15 of that is good. You know, 10, 10, 15 easy is good. Water and glycogen right away. So, it sounds like really bad, but you, I definitely. And then also good body fat because you're at 3%. You need to get up to fat. You need to get up to eight or nine percent. So, like, you, you think it's all, like, it's not good for you and to go that, that fast. And I remember after doing it the first time, the unhealthy way, I would then reverse diet and, and talk about it. I would tell people like, "I, the only thing I ever experienced similar to that was when Doug and I filmed, uh, took photos for the original MAPS Anabolic. I had got myself down to like four, maybe 4% body fat. And I remember the first two things. Number one, you dream about food, which is weird. It's really weird to have dreams about food where you're in sleeping and you're thinking, and the food I'm dreaming about is like apples, and just like, it's not like I'm dreaming about donuts. No. It's really weird. All you think about is food. It's, it's the most crazy thing. And then afterwards, when I was really done, like, "Oh, we did the photos now I can enjoy whatever." I started eating some hyper palatable. What I don't remember what I had. I had pizza and it triggered a frenzy, bro. That's like, uh, you know, when you watch Great Whites in the ocean attacking something and then they'll bite each other because it's, I roll back and then just, I felt a frenzy and I just kept going. It was the weirdest, most dysfunctional feeling of all time, dude. I mean, it, it compares, uh, to me, the thing that I thought was the most awesome. It was my favorite part of competing was the, the next two to three workouts. Oh, yeah. Crazy pump. Like, like there is no steroid. There's no supplement I've ever taken that gave me the pumps and the feelings of coming off a 6 to 8 week depleted body that just got fed tens of thousands of calories in, in a couple days. It, it's, I'm serious. Like, it was more anabolic feeling than any, anything I, and I've tried a lot of stuff. Like, it's, it was way more off of that. That part was like, "Wo, this is, this is so cool." Like, that was, yeah, that was really cool.

It's weird to me because, um, too, I've seen like, uh, so my father-in-law will like, every now and then we'll get like a life insurance, uh, hitting him up to to get rechecked. And so, just crash diets. I've never seen anybody crash diet in my life. Like, like he can crash diet and I'm like, "This is so not good for you, dude." Like, I keep trying to express like how bad this is on his health, but, you know, still just because he wants to make the weight and not look like his markers are bad, but I'm like, if they really looked at his blood work, this would not be good. You know what's crazy about that? Some people do that right for for life insurance. It's like they're, they're getting ready for the test. Yeah. They skew because insurance companies have ridiculous science and algorithms to predict mortality. It's in their best interest. It's a competitive market. Doug knows this. They're really good. In fact, they're better at predicting your mortality than than medical, you know, they're the best at it. Because money's on the line. Yes. And they have to, depending on it. They have to profit. But what happens when people cheat the test, quote unquote, when they prepare, they actually change the premiums for everybody because they throw the numbers off. Oh, yeah. So, like my, my cholesterol is here. I'm going to get it better. I'm going to stop, you know, smoking cigars for this long so there's no nicotine in my system so I can cheat on the, and then they test. They have the algorithm. Then they die at a particular age. That goes into a formula that everybody has to pay for.

You don't think that they, you don't think they probably buffer for that though, too? No. It doesn't matter because the numbers are the numbers. Because I would think they would. I think I would think they would they would buffer for a little bit, like, like you. I would think the algorithm goes, "Okay, based off these things, these people should live to this, but we're going to." Of course. Yeah. Because honestly, I don't think that many people are gaming the system with that. It's too much work. Honestly. I mean. I mean, that's a fair point. Like, I just don't think a lot of people. Everyone, I bet a lot of people attempt it. They would. I've literally seen him do it three times. So, it's like, he's an anomaly. But is he very money motivated? I mean, is he like, "Okay, there you go." Like, you got this guy's like 30 bucks a month. He's, he's, he's motivated by spite more. He'll do things just because it's like, you got to have, you got to have that personality to do. Yeah. He's very like, you know, like stubborn about stuff like that. It's funny.

What's crazy, too, is some of the questions on those insurance policies. Doug, I would love your, your input on this. Some of them will make your premium go up. They have nothing to do with your health, but rather your activities. So, do you ride a motorcycle? Your premium goes up. Exactly. They rate you for, uh, flying airplanes, racing, all kinds of. Uh, downhill skiing. I don't think that's typically a risk factor, but yeah, anything they consider high risk. I'm obviously skydiving, scuba diving, things like that.

I'm still tripping though on like 10,000 calories and he died from that. Like, how does that? He has to have a precondition. Yeah. He must have had a heart condition. Yes. Yeah. Yeah. Had he had to have a. And he was probably 30, so he probably hasn't done a lot of tests. I thought there was something else more extreme in that story, but that if that's, yeah. Cuz the average bodybuilders would not. Yeah. Yeah. Yeah. No, that's not like a. It's not because of the calories. It's because you had some sort of condition that you were unaware of. Now, and then also considering this was after or during his 30 days of already doing it, too. So, he, he's been. It was not like one 10,000 days. It's like eating. There's also stuff we don't know if there was drugs involved or anything like that. There's.

A lot of people that has affect. I was having this conversation with uh some friends of mine. Uh, the topic came up and uh, they're like, "Oh, you don't you know, you don't drink alcohol. Yeah, did you ever drink?" I said, "No, I never drank alcohol." And they're like, "Oh, it's because you're really into your fitness." I said, "No." I said, "It's because it's got calories." I'll be honest with you. I was like, "The fitness space, there's more. There's so much drugs in the fitness space, but it's none of the the calorie-containing ones for sure." They're they're worried about how they look, not necessarily their health. And so, you'll see often times when fitness influencers or whatever suddenly die, like, a lot of times it's drugs. You just don't they just don't we don't know.

Well, have you guys ever heard um, this is a little bit of a shift, but um, this it was called this man, this man hoax. No. Oh, so there was this like social experiment. I guess I was like an Italian uh sociologist or I don't know what his title was, but um, created this image and this drawing of a man and it's like, "Have you seen this man in your dreams?" And like, and then they pl they they put this image like all over town and then they expanded it and it became like this folklore and this legend of like, "I see this man," and everybody's claiming they see this man in their dreams and they're just like tripping out like they think and they're they're promoting it like everybody uh at some point is going to see this man in their dreams and this is literally just a marketing campaign. Oh, wow. It was so brilliant. Yeah. I've seen that. Yeah. Yeah. And what's weird about it's a creepy ass face. That's why I remembered it. Yes. Just creepy enough so it's like distinctive and like you don't see somebody like that normally. Thanks Justin. I'm gonna have a. Now you get to see it. But even even when they were describing it when I was I was watching I I don't remember what I was watching but they brought. Nutella launched it. No, this person's her name is Andrea Nutella. Oh, I thought it was a company that did it as a. No, not Nutella. So what we're going to sell you Nutella. So, this is just a social experiment. It wasn't like a company was using it like a marketing ploy or whatever. Yeah, I was. But I was thinking, man, that's a powerful thing to create. Do you know why that's a creepy face right there? Click on his face, Justin. Like an imprint of something that like I was thinking we do this with S across town and just like plan it in everybody's head so we get more listeners. And then selfro. Yes. Uh, I I read the science on like what makes a face creepy. You know, one of the things that makes a fra a face the creepiest. What? Is a smile that doesn't match. The like a slight smile that doesn't match the rest of the face. If the mouth smiles but the eyes don't and something is off, their eyes aren't smiling. That's exactly what that is right there. That's right. He looks like he almost looks like he has a scowl but then he's smiling. There. Right. There's a there's something about that. Mad mad uh uh eyebrow. Yeah. So that that that face right there makes you feel uneasy. It's like something creepy about it. Yeah. And and I now is that he looks like a pedophile. Is that also partially because that is that can can you do that? Can you. Can you can you smile and scowl at the same time? Like is that why? Cuz it's like our brain goes, that's not possible. No. Our brain says there's something wrong with that person. They're probably crazy. So I've read studies on that on that. Like. Yeah, cuz look at just try just try and scowl and then also smile. Like if I smiled at you without using my eyes and a smile. Yeah. Like bro, what is wrong with you, bro? Stop looking at me like that. This should be a pedophile test. Stop. Stop saying pedophile. You look like that, dude. No, I'm I'm putting you in jail. Can I do this in your kids? No, just cuz of your face. Not at all.

Anyway, I read I read an interesting study on um girls and uh and their fathers in connection. This is interesting. I saw a post on this and I confirmed it and there's lots of studies to support this. Trip off this. Girls start puberty earlier. Yeah. When their biological father is absent. Oh, interesting. Average is six to 12 months earlier. Wow. So, girls who biological father is not there t their their puberty kicks in. That's an interesting study. Why? Because that's the correlations are too h first of all, half the marriages don't work. So, half the fathers are probably not present or around. Well, no, they control this is the control is girls with their biological father present. Present. Versus those that don't. So, okay, this has to be the only way this works for me is like these all the people that were studied were also have normal homes, mom and dad's in the house. That's right. And then that that group. Versus girls without their biological. Like stepdad in there. Do they test for that? So, biological father even if there's another man present that's not bi. So, by the way, there's there's this there's an evolutionary theory. Yeah. What is this? That uh she will have to become fertile quicker because that's part of her protection. Interesting. That she needs to get her her genes need to get passed on quicker. Versus now historically. Hasn't this already been because of what's been going on hormonally and and all the and the products and this thing. Haven't women's been starting their periods. Yeah. They think it's more related to obesity. So if girls are obese or have a lot of body fat, they tend to start their period sooner. Yeah. Uh, there may be some xenoestrogen influences. And that and so that's accounted for also in this, which is interesting. What's what's interesting to me, I I like studies like this because it just shows the importance of like having your your dad, you know, and especially for girls, they show this huge impact on girls and the safety that dad provides uh that other, you know, people don't necessarily provide. Yeah. So I thought it was a yeah, really interesting one. Um, do you guys see that Denmark passed the law on social media? What? Do you guys see this one? What are they doing? So, let me see if they passed it. Just get rid of all of it. Yes. Yeah. Kids under 15 are not allowed to have social media. I like that. I agree with that. I think it didn't go far enough.

I I heard a I heard a really I I heard an interesting conversation that was was talking about AI, right? Which I wanted to talk to you guys about anyways. Uh, just kind of where it's going and like. Doug, take the creepy picture. Yeah. I know. She's got. I thought he did. All right. Look back up. Oh man. Adam definitely going to dream about him. Damn it. So, yes, the uh this guy this Yeah, the AI guy was on I wish I know his name was he who's just on the Diary of the CEO uh podcast and he's just he's I I don't want to call him an alarmist because I think he he was very calm and calculated about how what he's talking but he's just trying to you know uh hey, we should really consider a lot of the the outcomes of what what we're doing with AI and this and that, which this is not anything anyone's unfamiliar with, I'm sure, but yeah, he related also to just like what look what just happened with uh, you know, social media like we just we just put it into our, you know, we just adopted it right away and nobody raised their hand to think about the consequences of it and we're and like we're barely just now. Right. Seeing all of this. Should we have more barriers? Exactly. And so, should should we be and you know what I heard him say that I thought was interesting is the way China is approaching AI differently than we are and they are actually thinking they are they are approaching it in a a much more uh hyper-focused like, we are just going to develop this AI thing for this sector, for this thing to improve that like the the economy that versus like general AI and trying to just make it smarter, better, and indep like an independent like what we're kind of doing over here. They are very like calculated about being able to control it and and use AI to improve specific industries but not just like building these autonomous robots thoughts that are going to be able to think and build themselves. So, what was his what was his uh I guess objection or fear around it? Was just that it's too so disruptive. It's just all the things that we have and you guys I think if some of I think you or Justin have brought up some of these things that we've seen where its ability to deceive and lie already on its own like if they've already ran some programs where I think one of you have already brought this up where. You know, they call hallucinations. Oh, it's not even that. It's they may call it that, but it's like it's very methodical. It's like we you tell the AI it's going to get replaced by something else. Oh yeah. It's it's self-preserving. It's and so it's self-preserving and it'll it'll utilize the information it has access to. For example, it did it in this company and uh, you know, get can get into everybody's emails, find out that the CEO is cheating on his wife, use that as blackmail to not. No, it didn't. Yes, dude. This is like documented already stuff that they they've seen it. And we're not concerned. That's insane. And and so and so if you're seeing that already happen on the this level. It's not going to stop, bro. They can't. The spirit behind uh the the the the development of AI is the same spirit that we had behind nuclear weapons. It's we have to we have to we can't do it. That's the exact that's the exact argument and and they're using with it. The difference that. We're running as fast as we can. Difference in why I think this like someone like this is trying to sound the guy's trying to sound the alarm so much is that. Like what happened with nuclear weapons, you're right, was the same motive of we got to build it before he builds it so this, but then once it was all built, there was this like all of us agreeing that hey, none of us want absolute destruction, so let's let's sign these treaties and say we have them, but we're not going to use them on each other, right? And so we don't destroy each other. So it's like this mass. But we have control of that. Now we're racing to build a. Yeah, it's worse. That we won't have control of worse. And so it's. And what happens when AI figures out a way to get its hands on the nukes and uses that for blackmail? Well, you guys brought up the um, the autonomous jets. Yeah. And also like the, you know, helmets which like, you know, are are basically like. Insane. Yeah. Like Call of Duty, you know, but in real life. And so it's like from the self-preserving aspect of that. Yeah. We have a shut off button. Okay. But what if it like redirects and hacks and finds its way to like, you know, maintain its own um, you know, system online somehow through some other connection.

Here's the there's two two there's two problems here. It's terminator. One that people are are talking about, which is it's going to go out of control. It's going to be so powerful. It's going to control us. It's going to be smarter than us. We're not going to be able to do anything with it uh that it doesn't want to do. Valid. Here's the other one. At best, we control it. At best. Who's gonna get their hands on this ultra powerful. AI technology? People. People are not great. Those are your two options, everybody. Yeah. So, and we're running head first. Yeah. And nobody's going to stop it. Nobody's going to stop it because the other guy's doing it. There's nobody. Everybody's saying. We got to be careful. Nobody's saying I'm willing to stop it. So, here we go. Yeah. Well, you're also you're going to get left behind if you don't. Right. So you're in this weird awkward position even if you don't like it. You know, as you giving examples, like even the kid like even the kids in school that are growing up right now like that are learning how to use all the AI tools to do their homework better, to study for something better, to pass the grades, to do the projects, to do all the things like those kids are going to excel way faster than the kids that are like, no, my dad says AI is bad, I'm not going to touch it or use it. And so they're going to get left behind on that. So it's like you're you're almost forcing their hand to figure that stuff out, to use it, to adopt it. Such a weird. Yes. Scary kind of pos and and and we're in this weird transition right now too, which also trans you know, translates into this other topic that I'm concerned about now is like economically what we're happening like the layoffs, the speed at which we're we're laying people. We're about to go through a massive improvement in efficiency. Now, that sounds good, but here's what that means. A lot of huge labor force, a lot of things that are that are less efficient are going to have to get cut off. So, it'd be a very painful period before. I mean, you you you hearken to the industrial revolution and I'd like to challenge that it's nothing like that in the sense that that will look like a needle in a haystack. This is going to be so fast and so big. It's the speed that's really. Oh, yeah. Industrial revolution changed everything in decades. This is going to be like overnight. Like overnight, a light switch is going to go off and uh millions of people won't have. You know, we're like five years away from. The prediction is two to three, bro. It's two to three. When we first started talking about this, like I swear not barely anybody was realizing like what was happening. Bro, still people are not looking. I have a lot of close friends that are still. Bro, what's crazy? I'll tell you what trips me. They just just the idea is like you can't wrap your brain around it. So many things about this trip me out. But one of them I never would have predicted. Had you asked me four years ago uh what are the areas that AI won't be able to touch for a long time? I would have said art. Mhm. I would I I because something about art makes me think it's like something special to humans. The top songs right now. I know. Are made by AI completely. But but it's I mean, it is similar to pop music though. Did you cuz there's it's a formula. Did you see? So, I'll tell you the difference. I I you know. You're right. But people like it. People like it just like pop music. You know, I'm the I would like to think I'm the least tinfoil hat of the three of us, but these days you've been wearing. I know, dude. I'm almost brought it to work today. Uh, I I was talking to Chris, my good friend Chris Nigibi, uh um that we've had on the show before and um, he sent over that chart that I sent over to you guys. Yeah. And what he is very nervous about made me really nervous about and that is that the middle class is disappearing so rapidly and in a very short time, we're going to have a majority of people that don't have a lot. There's going to be a small percentage of people that have a lot and a lot of people that don't have hardly anything. And that just primes everybody for socialism. That primes everybody for take from them to help us. And like now we have all these we don't have we don't have jobs. When you have the when when you have the efficiency that AI promises to provide and it probably will. It's very easy. It'll be very easy for the people who have control of this to say to people, we'll give you pretty much anything you want. You don't need to work that much and we'll give you all kinds of stuff. Because it's so efficient. It's so uh easy uh to produce. It's so you'll be able to say you'll be able to say everybody gets all this. I mean, how how how eerie. Yes. How eerie and accurate is that sound that statement feel and sound? Working on this. That's the thing. It's not like they already know what's in store, you know, for all. Yeah. It makes me feel like what we're what we're seeing unfold right now, they already seen 10 years ago. Yeah. To put out a statement like that and to just to be able to say things like, you will own nothing and you'll be happy. And then to be like this. We're like, "Yeah, right, dude. No way." Yeah. Yeah. Exactly. But but like you said, like if if it does, if it's that pervasive and it takes everybody's jobs, like people are going to be like, "Well, okay." And what do I do now?

And this is my debate, my debate on the real estate side that I was, you know, kind of having with keep bugging Doug about is the we have for ever since '08, I don't know if you guys watched what we did, but we got we '08 scared the [ __ ] out of the housing industry, that huge crash. And so every year we dramatically underbuilt homes. Yeah. For what we needed currently, not including increase in birth rate. So, and we put more regulations in building. So we are at like all-time lows for houses being built and available. And we've done that for over a decade consistently. And so we couldn't even if we raised just unlifted all the regulations and said, build away, we it would take us like a damn near decade to just catch up and the birth rate keeps increasing. So this idea that we're going to have a housing correction and houses are going to come back down. I don't believe what it's going to be is that 1% that is controlling AI and controlling people will have most of the real estate too. They'll you you will own nothing and be happy. It will be out of our kids' reach unless you have set them up some way or somehow to probably buy a home and owning a and like it's so hard for people to wrap their brain around it because so much of our society and wealth has been tied to our home. That used to be the American dream, get a job. I don't necessarily think that's a bad thing. Uh, but I think it is an investment opportunity, but I don't necessarily think it's a bad thing. You're right. We've tied so much of our wealth in the value of our home that we can't think of a future where we don't own a home because that's what it used to mean. It used to mean. It was your retirement. That was my retirement. But it doesn't have to be. It doesn't have to be. You're that that's a fair that's a fair like I'm open to that that discussion that like I mean that was I've been trying to say that for a while that everyone's like, oh, this the houses have to correct. They've never this and that. It's like, no, they don't. We're just so conditioned that that's everybody gets to buy a house. Like not everybody has a super yacht. You know what I'm saying? Like what makes you think that the future is that that's how we'll look at homes? People will be like, "Oh, you own a home. Oh, wow. You must be rich or your family must be rich." Like that we're easily moving in that transition with the and it's just basic supply and demand. More people are being born, more people need homes. And then you have you have the other multiplier to this is I think it's 80% if it's not 80% it's 75% of the people that have loans and mortgages on these houses are like 4%. They're the super low. And then and we're and we're the Fed, they they said we'll never see those rates again. So if we're never going to see that low of rates again, nobody is going to sell their sell their home or refinance their home to put themselves in a lesser home for more money. That doesn't make that makes no sense. Stupid idea. So it's like it just doesn't math, dude. Wow.

All right, I'm going to change quick directions. I want to ask you, you've been doing the Christmas blend. Every morning. Every single morning now for how many weeks? Uh, well, it's 30 days tomorrow. 30 days. So, how you liked it? So. I really like it. Um, it's it's also I eliminated one of my caffeine drinks, too. Isn't that great? Yeah, it's a great combination. And I didn't I don't. It's the green juice and the red juice from Organifi. You blend them together. You. You don't feel any drop or anything? Yeah. Didn't even It feels like I'm having three energy drinks still. Wow. That's great. Yeah. Yeah. No, it's been And I've actually So, today I had my coffee, too. So, I'm trying to trying to get rid of the energy drinks completely. And my goal is to h continue the red and green juice in the morning and then have a have a nice co cup of coffee instead. I want to I want to start cutting out of the the drink. Well, it's that time of year. So. Yep, do it. Joy Mode is a pre-sex supplement that improves blood flow. You want to get a better pump? You know where. Try T joy mode. It actually works. Go check them out. Go to tryjoy.com/mindpump. Use the code mind pump at checkout for 20% off. Back to the show.

Our first question is from Burke himself. When dumbbell shoulder pressing, do you recommend a neutral grip or traditional grip? What are the pros and cons cons of each? Justin would rotate them. Justin rotate them. I'm not against that. Traditional grip. The grip position actually doesn't do much except it influences the elbow position. So, it's the elbow position that's important, not the grip. A neutral grip tends to cause the elbows to come in at the towards the middle, whereas more of a traditional grip tends to bring the elbows out. Uh, here's the deal. Um, they're all important. Uh, you know, bodybuilders would say the elbows in is more front delt, elbows out, more side delt. Really, I look at it as from a function standpoint. Yeah, definitely. Like, you know, keeping the elbows out and coming all the way down requires a lot of scapular mobility. Bringing my elbows down in front requires a different kind of scapular and shoulder mobility. So, I think they're both very important. It's really, honestly, I think it's a good idea to do both of them. Well, isn't it that isn't that that kind of spiraling movement the more natural. Because of the way the elbow follows. Right. Right. So, I I would even go as far as to say internally. So, to where it's like Yeah. Like an Arnold press. So, not just not just neutral, but all the way. And it's like a complete rotation as you press up. I love shoulder pressing like that. You get and you get this real full deep full range of motion all the way down and then full extension. And when you hear us talk about the benefits of taking a muscle through its fullest range of motion, it doesn't get fuller than that with. You don't get any sticking points that way. Yeah. Because I don't know if you've ever felt where you get wide enough with your elbows and you hit that point where it's like there's a lot of torque, you know, that that that rests on on the joint. Uh, and that's why I like I like taking that into a spiraling motion because it really does diffuse a lot of that excess amount of force. Yeah. The thing is that the the shoulder joint uh I think I could probably safely say is one of the most complex joints, right? Wouldn't you guys agree? Hips and shoulders. It's well, shoulders even more so because you have the humorous, then you have the scapula, and they both have to move together. Um, and the shoulder is very versatile because we you know, we throw with really good accuracy. Yeah. Um, and you know, full development of the shoulder when we think of that, we just think of a round nice looking delt aesthetically speaking, but the best way to accomplish that is to have a healthy shoulder that does lots of or can do all that it's supposed to do. So what does that look like? That looks like I can keep my elbows out wide and come all the way down like I would with a behind the neck press, which a lot of people can't do. It looks like my elbows can come in front of me with some rotation. It looks like I can, you know, bring them out. I can bring them back. Um, all of that I think is very important. And if you work out your shoulders, here's the issue. If you train your shoulders with presses one particular way and get really strong at that one particular way, you'll find issues or instability discrepancy. You try to move a different way, suddenly my shoulders hurt. That being said, if you if you only did it one way, the best way would be what Justin does. Yes. Yes. If you had to pick one, 100%. Like, so I think that's the argument right there for that is that like you're you're right. Like learning to do behind the neck presses, good lateral, all those things are if you had to pick one. But if you're going to do one that does the best job of encompassing full range, good shoulder mobility and control and stability, it would be an Arnold press. Could be a all the way down. It expresses its full function. Yes. And so if you if you're really strong in that, you should be able to kind of do all the other things that you're saying. Otherwise, you better be touching all those other areas to make sure that you stay. So that to me, that's the real answer over neutral or traditional group.

Next question is from Lucas Keen03. Does using ladders, small boxes, and running with parachutes translate to faster feet and explosiveness for an athlete? I. Not not the way these people do it. Yeah. And I pic I picked this question because um, it's uh, there's some complexity here, right? So ladders are making you faster not because you are necessarily faster, but rather you're training your ability to place your feet uh, in different directions with good uh stability, good control. So really you're training a skill is what's happening with ladders. Boxes, explosive jumping, that's. Agility. That's power. Yes, that's agility. That's what I just said, right? That's that's what I was explaining. Um, boxes, you know, now you're training power with the explosiveness. And running with parachutes is also explosive training. It's giving you resistance to try to run fast. The key though is to do this all without fatigue. Right? That's that was my point. 100%. Because people use this as just another way to get sweaty. Yeah. And you might as well just do jumping. Speed so dependent on how much force you can produce, which is strength, which people dismiss the fact that you got to get really strong legs uh to get faster and then it's technique and then it's, you know, this is obviously it's foot speed in the sense that uh, if it kind of mimics like, you know, uh, you you being able to connect to quick movements and and have that kind of versatility, but uh, in terms of it actually like the the actual engine and the mover of It's all like maximal force output and driving it through your foot. The agility is really just being able to maintain your balance when you're moving in different directions and being pushed in different directions, right? I mean, you look at like boxers. Their footwork is keeping them balanced uh while they're constantly moving. Um, and that's a skill you have to practice. I'm trying to think of a better example than that I've seen than when you see a Olympic level sprinter training. Like if you ever seen an Olympic level sprinter, uh, like they will practice getting out of the box or what do they call the the blocks? Uh, like just that part. You know. For. Yeah. Oh yeah, exactly. Like that that's like the whole practice and it's literally just that part of it. They don't sprint all the way down for the the 50 yards or whatever they're offs or whatever. It's just to get it's literally just boom, they do that and then you then they walk back, they recover, they rest, they get back in the position, they adjust their feet, they get their hand in position, you see that. Like. You're like 50% 60 70 and you like ramp your. Yeah. It's like the It's like And so that's like how you approach these types of things. If you want that to translate to better speed on the field, better speed on the court, whatever sport you're trying to get, better agility, better explosiveness, or you know, the three the three different things that you named. The way it it's you traditionally see it is done wrong is just trainers doing it with clients in this kind of fatigue setting where it's like they do push-ups and then they squat and then they do jump boxes or they, you know, they do a set of an exercise and then they run with a parachute. It's like. That's all standard. That is ridiculous. Like that is like that is not making that athlete any better at anything other than just enduring [ __ ] Like they can just that they can endure more stuff. But they're not going to get they're not going to be more explosive. They're not going to have more agility from training that way. You if you have to practice what you're looking for, what the adaptation is, that's what your practice should look like. So if I want to train explosive power or if I want to build explosive power, I have to train that explosive power part. If I'm not resting and I'm going back and forth different exercises, that's not explosive. What I'm training now is endurance, which is if you want endurance, there's better ways to do it than to put five different random exercises and movements together that aren't supposed to be strung together. Totally. And the best way to like uh when you're setting up drills is to mimic your actual movements in whatever sport it is you're doing. And so you have that, you know, translation. It's it's it's a lot better. Like say if I set up a cone drill, I'm like um, you know, in in a certain position when I was a linebacker uh, and I had to be on, you know, the balls of my feet and I'm having to move laterally and then straight up the field and I have to cut right on the dime. Um, you know, to mimic that. You can you can set it up and use these kind of tools to be a little bit more uh specific towards your sport. But again. You're this this again is just like a a mimicking of what you're actually do. The best way to do it is obviously to play. Have you ever you did you ever use a parachute? I never I've tried that. I have. Yeah, I've done a parachute. I've done uh running in the pool. Uh, this is when I was like training to try to get any kind of time off my 40 time. And um, it was it was interesting cuz I I think the real value in it for me was yes, you had the resistance as you're running, but when you released, so we had like a release. So, you'd actually then felt free and now it was almost like I I had it was more fluid uh my mechanics and my um. Uh, what do you call it? My stride. Uh, it felt like um, I was more uh loose and and in tune. You probably. Yeah, for sure. For. It was helpful for that. I think it's more helpful for technique. It's not It's not like, oh, I'm adding resistance, so I'm getting stronger. Well, people need to real skill. It's hard for me to even articulate. Yeah.

Next question is from RS Runs Lifts 76. I'm a 49-year-old dad of two girls, ages 10 and six. We are busy. How do I know what's appropriate? Two days a week of anabolic or maps 15. Either one. Either one of those. It's more your your lifestyle, right? It's whatever fits your schedule. But I got to say this. I want to add this and I don't this is more of a recent um opinion that I've developed and and and if I look back, there's lots of evidence that would point to what I'm about to say. I think if you take this total amount of volume that you're doing in training and you break it up into smaller bits throughout the week, you probably get better results. In other words, two days a week versus six days a week, but the same amount of exercises, same sets. The difference is you're doing just a couple exercises a day for six days versus, you know, all the exercises in two days. I bet you'd get better results. Oh, I don't I don't think there I don't think there's a debate about that at all. I think that I think it's pretty clear that that that is better. I think it really comes down to are you somebody because if you have a gym, let's say you don't have a gym at home and you have to go to the gym. And you got to make it there. That's right. So now you had to drive somewhere 15 minute like it could be. 5 to 15 minute drive for a 15 to 20 minute workout. That to me is like, oh, if I if that's my lifestyle, then it's probably easier for me to do two full body workouts in the in the week because I have to go to gym. Now if I have. Make you more consistent. Right. But if I have a nice little gym setup at my house, well dude, for sure the the six like shorter workouts every day is a way better approach. I I think I think it will. I mean. Think about that. Yeah, think about it. If you if you train the two days, Monday, Tuesday for the hour long, but then the rest of your week, you're busy desk job, you do nothing. That person would be way better suited by interrupting their their day of sitting all day long with 15 20 minutes of some sort of exercise for for a lot of reasons. And and and and I think I think we have some studies to kind of point a little bit in that direction. I think it's too hard to really show what a difference that makes. That guy who has a desk job who uh is choosing between only lifting two days a week where he the rest of his week he's very sedentary versus the 15 minutes doesn't realize also with that 15 minutes how it impacts the rest of the day because he did that and we've talked about this before at the show like if I get a lift in, doesn't matter if it's a 15 or an hour lift, like I organically move more throughout the day, it changes your mood, changes and so you you that's not going to be in a study, right? They're not going to that won't be to compare those two things. You're going to be like, well, if we control all things and this versus this, and it's like, but in real life. But in real life, that's not what happens. In real life, the dad who makes that 15-minute time in his garage real quick, now all of a sudden is more active with his kid and he. Management, the sleeve. That's right. That's right. He gets all that stuff is better. His he he does more around the house. And that's not going to you're not going to find that in a study, but I can tell you in real life training enough people also seeing it in my own life, it that that's the better route if you have access to it and that that's the way you make that decision. The other thing too is to maps 15 uh it does have a barbell and dumbbell version, but also has a suspension trainer version. So suspension trainer uh is very inexpensive, super convenient for this dad if it's like if convenience is the big roadblock, which it typically is. It's it's time a time thing. Maps 15 with a suspension trainer might be the perfect program for you. Mhm.

Next question is from Susan E. Wells. Is it ever too late in life to make a go at a career in the fitness industry? After 29 years in government service, I'm looking at retirement in the next few years or sooner. I'm currently 52 and all have always been active in lifting, even competing in my early 40s with USA weightlifting. There's this really interesting myth in the fitness industry that this perception I would say that trainers are successful trainers are young. And that if I'm older, that it's going to somehow um harm me. It's the opposite. It's actually the opposite. The opposite. You know what a challenge it was being the the young guy? Do you I know that I was 18. Yeah. I remember like, what do you know? I have kids. Yes. I remember being a young trainer going like, god, I can't wait till I get older so I can quit hearing these people's excuse. How do you know? How would you know? You're only 20. Wait till you get to my age. But guess what? I'm your age now. Now I can talk to you. You know what I'm saying? It's better to be old. It is. Especially if you're somebody like this person's describing, 52 and been in weightlifting. Sounds like you're a healthy, fit 52-year-old. That's an advantage. If you're a The average the average personal training client is middle-aged. That's the average client. Okay? Because they have expendable income personal training. That's right. You're going to relate way better to them. If you're a 52-year-old, you you're going to now all things being equal, right? Because a lot of things will make you a successful trainer. You can be a crappy salesperson, you know? Yeah. You can be horrible at communicating and not knowledgeable. In which case I don't care. But if if all things being equal, a 52-year-old that looks fit versus a 22-year-old that looks fit, both trying to get cl the the older. I'm not I'm going to go I'm going to go even further. Give me a 25-year-old multiple national certifications, jacked, 6% body fat and or 13 15 for female versus just a very healthy 52-year-old that's educated and has a lot of experience. And has maybe a couple or aert that per that older. Go through hormonal if they both have equal communication skills because we've you've if you heard us talk about that because that trumps everything cuz uh, give me the smartest, fittest person who can't communicate and they can't sell, they're going to do they'll do terrible training. But if you have equal communication skills, it is a advantage to be a old older than 40 years old and in good shape because that is your clientele that you're that's going to pay for it. Nobody's 25 buying personal training. No. How many how many 25 and 30-year-olds did you train? Like when their parents bought. Train like singledigit number hundreds of people in their 40s and 50s and 60s all day long and let me tell you that that used to be one of my biggest challenges in my 20s being the fit fit guy. Was that I couldn't relate to them and I I couldn't deny it like you're right, I don't know what it's like to be 40. I do now. Yeah. The only challenge I would say that a the potential challenge that someone you know 52 would have versus say a 22-year-old is you might have more financial responsibilities. So it may be more difficult for you to switch careers whereas a 22-year-old is like living with mom and dad, I could start this career, I don't have to necessarily make you all in a lot easier. Yeah, maybe I mean. They're coming from a government job. Yeah. So. So government doesn't pay that well. So hopefully you get the hopefully you get the benefit from. Keep the benefits, some cobra. Yeah. I mean, you're right though. Like, that's the the big thing here. It would be are you in a position financially. Where you could just switch careers? Well, look at No, they're saying I'm looking at retirement the next few years. Oh, yes. So, they're already they're Oh, this is great. Yeah. You're you're fine. Your age is not an issue. It's actually an advantage. Yeah. Huge advant especially too if you're like, I don't have to make a bunch of money like and so you have this like I'm going to go at this at my pace, learn at my pace, uh do it because you love. Oh my god, you'd be I would love to hire you. Look, I'll tell you what. I hired uh trainers for my parents and uh and so this is me, right? And these are my parents and I'm paying for it. And uh. Who you pick? Uh, well, the guy that I picked for my dad, I had observed for a long time because I go to a gym and I see him training people. So I've seen him now for years and I know he's good and he's in his 30s, but he's really good. Yeah. So that's why I hired him. When it came to my mom, I didn't know very many of the female trainers there because the time I go, I didn't see too many of them, but they're there. So immediately I'm like, I'm asking for experience and age. First of all, my mom ain't she's going to relate more to somebody who's closer her age and I'm looking for experience. So I hired a woman that was a little older and yeah. You know, more experience. So it's an it's actually an advantage. And it's funny because the perception is. It's this young industry. That's just because a lot of young trainers are young. Well, it's also not because it's an advantage. It's also because there's this perception of this young, beautiful, fit person does better. No. Like, oh, because I'm healthy and I'm fit, but I'm not as ripped. Eyes and attention. Yeah, I'm not as ripped as that 22-year-old. Like, that don't even matter. Like, if you're healthy and fit and and older than 40, you'll get more respect from the people buying than the 23-year-old who's got abs and looks shredded. For sure.

All right, I know you like that episode. If you did, check this one out. Walking. It's one of the best things you could do for your health, bar none. But there's a better way to approach it. Yes, you can just walk, but if you follow the right protocol, it's far more effective. Let's talk about I can't wait to hear your walking protocol. Well, there is well, there is a protocol. So, and I'll start with the first thing, right? Cuz just first off, uh, let me start with this. One of the reasons why walking um is such a great form of just activity is because it's low risk of injury. Now, some.