Fresh & Fit - How To Scientifically Burn Fat & Build Muscle w- Menno Henselmans

00:01:04.000 And we are live.

00:01:05.000 What's up, guys?

00:01:05.000 Welcome to Fresh Air Podcast, man.

00:01:06.000 It is Monday. 0.94

00:01:07.000 Today we're going to be talking about how to get in shape for the goddamn new year, man, with Meno Hanselman's. 0.97

00:01:13.000 Let's get into it! 0.98

00:01:13.000 Let's go! 0.98

00:01:14.000 Let's go!

00:02:01.000 I'm so sorry.

00:02:03.000 Alright, and we are live.

00:02:04.000 What's up guys?

00:02:05.000 Welcome to Fresh Fit Podcast, man.

00:02:06.000 It is Monday.

00:02:07.000 Normally we do money Mondays, but today's going to be a muscle Monday.

00:02:09.000 We're going to talk about fitness, man.

00:02:11.000 How to get in shape.

00:02:11.000 The number one New Year's resolution is to get in shape.

00:02:13.000 So we brought in an expert.

00:02:14.000 Actually, pretty much a scientist, guys, in this space.

00:02:18.000 One of the authorities.

00:02:19.000 We got mental in the house.

00:02:20.000 But real quick announcements before we talk about that.

00:02:22.000 Roma.com slash Fresh Fit.

00:02:24.000 As you guys know, if we ever get canceled, you know exactly where to find us.

00:02:26.000 Because we make all kinds of content, man.

00:02:28.000 Podcast stuff, IRL stuff.

00:02:29.000 The IRL stream did awesome yesterday.

00:02:31.000 You guys really enjoyed seeing us.

00:02:34.000 You know, on the yacht.

00:02:35.000 Even me.

00:02:35.000 You saw me on the yacht, and you know I hate partying, so I was out there.

00:02:38.000 Fresh was in his natural element.

00:02:40.000 He was doing great.

00:02:40.000 We had a great time on the boat.

00:02:42.000 But it was fun.

00:02:43.000 And don't worry, guys.

00:02:45.000 We'll probably do another IRL stream either this week or next week.

00:02:48.000 But that was all...

00:02:50.000 An experiment to make sure that the equipment works for the new diabolical plan that we are coming to.

00:02:54.000 And Bills killed it, man.

00:02:55.000 Yeah, shout out to Bills for running the cameras.

00:02:58.000 And then, yeah, that's pretty much...

00:03:00.000 And then check me out on Twitter, guys.

00:03:02.000 I'm playing FedEx, and I don't really want to delay any more in that first time on CEO Network.

00:03:05.000 Guys, lifestyle, man.

00:03:06.000 Hop into the YouTube channel.

00:03:07.000 CEO Network.

00:03:08.000 Let's go.

00:03:09.000 Bam.

00:03:09.000 All right.

00:03:09.000 Yo, we got to start with you guys in the house.

00:03:11.000 I am excited for this one.

00:03:12.000 Yeah.

00:03:13.000 As you guys know, I geek out a lot when it comes to fitness, when it comes to reading the studies.

00:03:17.000 The most optimal way to...

00:03:20.000 Optimized hypertrophy, fat loss, what diet's the best, what exercise routines are the best, etc.

00:03:26.000 I have been a student of the game since 2011, man, researching fitness and looking at people in that space from an evidence-based perspective, right?

00:03:38.000 You know, you got the gym bros that, hey bro, just eat six meals a day with chicken and rice, blah, blah, blah.

00:03:42.000 But I like to go to the guys that are the actual researchers that are taking groups of athletes and comparing, you know, one group training fasted versus another group training fed.

00:03:51.000 One group being trained with such and such exercise or certain rep ranges and, you know, testing the results.

00:03:57.000 And we got one of those researchers here in the house, man.

00:04:00.000 You guys might not know him, but I know him, so I'm about to put y'all on right now.

00:04:04.000 So we got Mando in the house via Zoom.

00:04:06.000 He's here.

00:04:08.000 Man, I know who you are.

00:04:09.000 I'm a big supporter of your work and a lot of your colleagues.

00:04:13.000 I know who you are, but they might not.

00:04:15.000 Can you please introduce yourself to the people, man?

00:04:18.000 Glad to be on the show.

00:04:19.000 Sure.

00:04:19.000 So my story is that I was a business consultant, but my passion had always been in fitness, and therefore I became an online PT, also some physical PT. That went well, so I created my own PT certification program.

00:04:33.000 And that is still mostly what I do.

00:04:35.000 I coach people directly, and I teach other people how to become better coaches, and I do all of this through an evidence-based lens, where I learned from my education and my work as a scientist.

00:04:46.000 I do international public speaking, I do scientific research, and I try to bridge that gap between the nerdy lab coats that only do their ivory tower research that people in the gym don't really care about, And actual lifters that, as you say, are still often more in a bro community where it's like,

00:05:03.000 well, the big guy says this, so let's do that.

00:05:05.000 And I try to just look at the data and the hard facts and determine based on that what is the optimal method to lose fat, gain muscle, and get stronger.

00:05:13.000 Nice.

00:05:14.000 Well said.

00:05:15.000 So I guess what we could do is we could start with the basics, man.

00:05:19.000 How do you lose weight?

00:05:21.000 Well, fat loss, that's important to distinguish first.

00:05:25.000 You don't want to lose weight, you want to lose fat.

00:05:27.000 A lot of people think they want to lose weight, but you want to lose fat.

00:05:30.000 Because if you're just losing a lot of muscle mass, that's not going to make you look any better.

00:05:34.000 It's also going to suppress your metabolic rate, which is going to make it harder to get back to a healthy body composition afterwards, and also makes it harder to lose more fat.

00:05:43.000 So, to lose fat, and to build muscle, actually the recipe is somewhat similar, you need strength training.

00:05:49.000 Strength training has become known now, scientifically, even in government organizations already, as an absolute must-do for your health, for muscle mass, for fat loss, for pretty much any purpose.

00:06:02.000 Like, everyone that's interested in being healthy and fit should do strength training.

00:06:06.000 And strength training plus a high-protein diet, that is basically the essentials you need to get into an energy deficit And lose fat instead of muscle.

00:06:16.000 Now, the energy deficit is the crucial part.

00:06:18.000 Most of the things that people care about, paleo, fasting, fructose, they don't matter that much in the grand scheme of things.

00:06:25.000 It's that you get into an energy deficit because it's physical law that if you get into an energy deficit, your body has a higher energy expenditure than its energy intake.

00:06:34.000 The body has to get rid of some energy from the body.

00:06:37.000 It does that by burning mass.

00:06:38.000 If you're doing heavy strength training, high-protein diet, you've generally got your lifestyle set up, Then the mass that the body will burn is going to be fat instead of muscle.

00:06:48.000 And that is basically the recipe.

00:06:50.000 Gotcha.

00:06:51.000 And it's amazing how people really complicate this with complex diets or they'll sit there and they'll say, oh, I'm on a keto diet or I'm on a paleo diet.

00:06:51.000 Well said.

00:07:01.000 Then I'll ask them, well, how many calories are you taking every day?

00:07:03.000 And they don't know.

00:07:04.000 Would you say that not tracking your calories is probably the biggest mistake you can make when it comes to improving body composition?

00:07:11.000 I think you at least need to have calorie awareness.

00:07:14.000 So a lot of people confuse the means and the end.

00:07:16.000 You can absolutely lose fat on a paleo diet, a keto diet, vegan diet, whatever diet that puts you in an energy deficit even if you don't realize that you are in an energy deficit and that is why it works.

00:07:28.000 But if you track directly or you have a good sense of your energy intake, then it is much easier.

00:07:33.000 And then you can also have a much greater variety in your diet.

00:07:37.000 You can have sugars and the like.

00:07:39.000 You can have ice cream.

00:07:40.000 If you fit it into your macros, then that doesn't actually sabotage your fat loss.

00:07:44.000 The problem is, if you're not tracking your macros, people will generally overeat on these foods.

00:07:49.000 So calorie tracking is essentially a tool that A, guarantees that you are losing fat when you want to, if your caloric intake is appropriate, and B, it affords you with a much greater variety of foods that you can eat, because you can determine exactly all the foods that you want to eat.

00:08:03.000 If it fits your calorie budget, then you can still lose fat on it.

00:08:07.000 Okay.

00:08:08.000 I have a question as well.

00:08:09.000 Mano, as a beginner, right?

00:08:11.000 I'm into fitness as well.

00:08:12.000 Let's say I want to get into weight training and I want to lose weight.

00:08:16.000 When it comes to reps, how many should I do to maintain that weight loss?

00:08:19.000 Or does it not matter as much as people think?

00:08:22.000 It indeed doesn't matter as much as people think.

00:08:25.000 In general, the training you do doesn't matter much for fat loss to begin with because you don't burn that much energy in the gym or in any type of workout, really, compared to how easy it is to overeat in your diet.

00:08:37.000 So there are a bunch of cliches in fitness.

00:08:40.000 That you can't outwork a bad diet.

00:08:41.000 You can't out-train a bad diet.

00:08:43.000 Apps are made in the kitchen.

00:08:44.000 These are all cliches because they're very true.

00:08:46.000 Your diet is much more important for fat loss than your training because you know that thing what they have at Planet Fitness where you do a workout and then you get a slice of pizza?

00:08:55.000 Yeah.

00:08:56.000 That's basically all your energy expenditure right back in there.

00:08:59.000 Yeah.

00:08:59.000 So you just funded everything you accomplished in that one hour that you eventually got yourself to the gym for.

00:09:05.000 It's much more important with your training to retain muscle mass, ideally build muscle mass, to create that extra energy reservoir.

00:09:12.000 There's also a great meta-analysis on this, which found that, by Clark, it found that the strength training is more effective on average in the literature than cardio, actually, because you build that long-term investment into not just acute energy expenditure,

00:09:28.000 but you also increase muscle mass, which increases your metabolic rate, which increases your energy expenditure throughout all time.

00:09:34.000 If you build, say, 40 pounds of muscle, then you're carrying around all that mass everywhere you go.

00:09:39.000 And that costs energy as well.

00:09:41.000 So you're investing in a long-term energy expenditure rather than just some acute energy expenditure right now.

00:09:47.000 That plus muscle retention, that's really what you want from your workouts in the gym.

00:09:50.000 Yeah, and you said a meta-analysis.

00:09:54.000 Can you explain to the people?

00:09:55.000 Because guys, we're going to cover a lot of studies here.

00:09:57.000 He just started a study with Clark, so get ready throughout this podcast where he's going to cite studies.

00:10:02.000 Can you tell the audience real quick what a meta-analysis is so they understand?

00:10:06.000 So very roughly put, a meta-analysis is when you look at a bunch of studies, or basically all the studies on a subject, and you get the average.

00:10:14.000 Gotcha.

00:10:15.000 So if you have, say, 10 studies and it's like, well, one of them found a big advantage, one of them is small, and then there was this one study that didn't find an advantage.

00:10:22.000 So if you put all 10 of them together, what do we get?

00:10:25.000 And then, well, if all 10 of them together, you see, well, there is still a robust effect.

00:10:29.000 That's what you want to find out in a meta-analysis.

00:10:31.000 And in this case, it found actually that strength training was superior for both health and fat loss purposes, interestingly, to cardio or a combination of the two on a time equated basis.

00:10:41.000 Gotcha.

00:10:42.000 So, you know, the general conception is, oh, I'm going to do cardio to lose weight, but the reality is if you just control calories and lift weights, you'll make just as much progress, if not more, because you'll actually be able to retain the muscle mass that you worked so hard to get in the first place.

00:10:53.000 Exactly.

00:10:53.000 That makes a lot of sense.

00:10:54.000 Let me ask you this, because we talked about an energy deficit, right?

00:10:57.000 So, and I think for the audience to understand, what he's talking about, guys, is you figure out what your maintenance calories is.

00:11:02.000 So, like, if your maintenance calories, let's say for easy numbers, is 2,000, you need to put yourself in a deficit.

00:11:08.000 Menno, how much of a deficit should they be in to optimize fat loss while simultaneously maximizing muscle retention?

00:11:16.000 Because, right, when you put yourself in a deficit, this is where you start to get into the scary land of losing muscle mass.

00:11:20.000 How much of a deficit should they be focusing on?

00:11:24.000 It depends primarily on your body fat percentage.

00:11:27.000 Okay.

00:11:28.000 If you are obese, then you don't need to worry about your body fat.

00:11:32.000 You don't need to worry about your energy deficit.

00:11:34.000 You need it to be lean yesterday and your body's not going to burn any muscle when it has that much fat that it can burn instead.

00:11:40.000 If you're overweight, you know, don't push it to extreme levels.

00:11:43.000 Like, 50% is very aggressive, for example.

00:11:46.000 Most people never end up in that much of a deficit anyway, so it's still not a big deal.

00:11:50.000 Now, when you get to some athletic body fat levels, and there are a couple studies on this by Garfield, for example, from Norway, and they found that in athletes, so people, you know, healthy body fat percentage, not overweight, not necessarily bodybuild or ripped, but just healthy body fat range, then most people want to be in,

00:12:06.000 like, a 20% deficit.

00:12:09.000 Because if you still diet very aggressively, then you're just going to end up losing a lot of muscle.

00:12:13.000 In general, you cannot go wrong taking it slow with more of a lifestyle perspective because then, yeah, you'll lose all fat and maybe you'll recomp a bit as well.

00:12:21.000 But if you want to optimize things, you know, nobody likes dieting, so I might as well get it over with.

00:12:25.000 Then for many people that are at a healthy body fat level and you just want to get a six pack, for example, then 20% is usually an approximate ballpark figure that works for many people.

00:12:34.000 Okay, so 20%.

00:12:35.000 So let's say their maintenance calories is for simple numbers, 2,000.

00:12:39.000 Should they be pretty much going in a 200 to 300 calorie deficit?

00:12:43.000 Yeah, so you'd be like 1,600 calories in that case.

00:12:46.000 That could be the case for a woman, guy with 3,000, or beginner at indeed 2,000.

00:12:51.000 Then you're looking at say 1,600.

00:12:53.000 For a more advanced guy, you're looking at like 3,000 maintenance maybe, and then 2,400 for the diet.

00:12:58.000 Okay, and that's every day to hit that number.

00:13:02.000 Yeah, on average.

00:13:03.000 On average.

00:13:03.000 You can talk about the calorie spread and everything.

00:13:05.000 By far the most important is just the average spread over time.

00:13:09.000 Not so much, you know, what you do in one day versus the other day.

00:13:12.000 That is so important.

00:13:13.000 And real quick, because I've talked about this before and I'm really glad that you mentioned that.

00:13:18.000 A lot of people tend to worry about, okay, I need to be in a calorie deficit every single day, which obviously is important and you should do that, but should people really be focusing more on being in a calorie deficit for the week versus being in a calorie deficit for every single day?

00:13:32.000 Because people might get anal, might cause them to get anxiety, go crazy.

00:13:36.000 Should they be focusing more on, alright, as long as I'm in a calorie deficit overall, on average, for the week, for the month, etc., is that what they should be focusing on more?

00:13:46.000 Yeah, for sure.

00:13:47.000 It's like money.

00:13:48.000 Dieting is a lot like spending money or trying to save money.

00:13:52.000 You know, how much you spend on a single day, it's not so important.

00:13:55.000 You have a certain salary per month even, or per week, per month, and that is basically what you have to spend.

00:14:01.000 If you want to save money, you need to be under that, or you need to be under your salary in terms of your expenditures, right?

00:14:10.000 It's the same with dieting, that you have an energy expenditure for the week as a whole, and if you're under that, then your body has to get rid of some energy.

00:14:17.000 You have a lot of flexibility in how you distribute that across your days.

00:14:20.000 So it's the long-run average energy expenditure and average intake.

00:14:24.000 The balance between those, that determines whether the body has to burn energy or whether it's going to store energy.

00:14:30.000 Okay.

00:14:31.000 So baseline, put yourself in about a 20% calorie deficit, and then if you're, you know, with a higher body fat percentage, you're obese, you can go up to, what would you say is the max range that they could go up as far as deficit goes without messing themselves up?

00:14:45.000 As obese, yeah, you don't have to worry about it.

00:14:47.000 Just get your protein in and do strength training.

00:14:50.000 Don't deprive yourself of essential nutrients.

00:14:53.000 Other than that, most research finds that the more of a deficit you can achieve, the faster you lose fat.

00:14:59.000 Okay, so would 30% be appropriate for maybe someone that's obese out there watching?

00:15:04.000 Yeah, basically, I would say as much as you can sustainably implement in your lifestyle.

00:15:08.000 Gotcha.

00:15:08.000 To maintain the deficit long-term and not go crazy with cravings and binges.

00:15:12.000 Okay.

00:15:13.000 Can you talk about, since we're on the topic of weight loss, can you talk about the importance of protein intake and that in comparison to other macronutrients like carbohydrates and fat?

00:15:26.000 Because a lot of people tend to maybe cut carbs altogether.

00:15:30.000 They don't prioritize protein.

00:15:31.000 Can you talk about how important a macro protein is?

00:15:35.000 Protein is extremely important.

00:15:37.000 I co-offered the latest meta-analysis, or one of the latest, on the requirements for strength trainees and the effect on lean body mass development, and it's huge.

00:15:46.000 In terms of protein, compared to the other macronitrients, The other macros don't actually matter that much at all.

00:15:52.000 But protein has a huge effect.

00:15:54.000 Because protein is what your body needs for not just muscle mass, but for almost anything.

00:15:58.000 Protein comes from the word proteos, from Greek, meaning of first importance.

00:16:03.000 It's like the worker bees of your body.

00:16:05.000 The proteins, they do almost everything.

00:16:07.000 All the functional stuff in your body is done by proteins.

00:16:10.000 It's in digestive stuff, your heart, your liver, everything needs protein, and your muscles are one of the organs that rely in very significant part on protein to build and to function.

00:16:22.000 So you need a protein intake as a lifter of at least 1.6 gram per kilogram or about 0.7 gram per pound.

00:16:30.000 That's total protein intake per total body weight. 0.64

00:16:32.000 Bare minimum.

00:16:34.000 So 0.7 grams per pound of body weight or you said 1.6 per kilogram?

00:16:42.000 Yeah.

00:16:43.000 Roughly for my European people out there.

00:16:44.000 Yeah.

00:16:45.000 Now, so, I guess we can get into the diets, right, a little bit here.

00:16:50.000 You know, you got your people that swear by intermittent fasting, you got your people that swear by ketogenic diets, you got your people that, you know, swear by paleo or vegan or whatever it may be, and they're all running around saying that my diet's the best and beating their chest.

00:17:02.000 You know, I call them diet zealots.

00:17:06.000 If you equate protein, let's say you take someone that's intermittent fasting versus someone that's doing keto versus someone that's doing a regular traditional diet, if it fits your macro, so to speak, is there a real difference in body composition changes if you equate calories and protein overall?

00:17:23.000 Very little in most scenarios.

00:17:26.000 Things like fasted training, those are probably not great.

00:17:29.000 But if you're distributing calories and protein somewhat equally across the day versus fewer meals, like at least three meals spread across the day, after that point, there's essentially no further effect of the timing.

00:17:42.000 Or at least you're talking about very small effects.

00:17:44.000 Whether you do fasting or not, especially if you're not training fasted, Doesn't affect fat loss either.

00:17:50.000 Again, it's the means in the end, and people, because of the culture wars, people take a lot of pride in, basically, they're confusing the evidence and the culture wars, where people think, I'm an intermittent fasting person, or I'm a keto person, I'm a vegan, I'm a carnivore, and it becomes part of their identity,

00:18:05.000 and they stop looking at the facts.

00:18:07.000 And they don't realize that the intermittent fasting diet, I also like intermittent fasting, but it's not my religion, you know?

00:18:13.000 I just do it because it's a tool that gets me to the ends that I want, which is reducing my energy intake.

00:18:20.000 So fasting helps me, by not eating, reduce my energy intake, and I'm typically not hungry in the mornings, so it's easy not to eat in the mornings for me, and that's the case for a lot of people.

00:18:31.000 So intermittent fasting in that sense is a tool that allows me to reduce my energy intake and thereby helps me lose fat.

00:18:37.000 And that's been confirmed now by numerous fat analysis studies, a very large body of literature, especially because intermittent fasting has completely blown up in the last few years, is now super popular.

00:18:48.000 But there's more evidence than ever that it actually doesn't do anything special.

00:18:53.000 So what is your...

00:18:54.000 And I agree with you 100%.

00:18:57.000 But I've had people even come in and say, intermittent fasting is the best.

00:19:02.000 It's the reason why I've lost weight, etc.

00:19:05.000 I've always looked at it like the bottom line is being in a calorie deficit and intermittent fasting simply helps you get there in the easiest way.

00:19:12.000 Because when you cut out...

00:19:28.000 What about performance?

00:19:33.000 Also not if you're not training fasted.

00:19:35.000 So there have been a couple studies by Grant Tinsley et al, which looked at strength trainees doing intermittent fasting type diets, and they found more appreciable differences between groups.

00:19:45.000 If you are training fasted, we recently conducted a study that's yet to be published, where we found some detrimental effects on strength development.

00:19:53.000 There was also a recent study on Ramadan.

00:19:56.000 During the last Ramadan, where they looked at people that trained fasted versus people that didn't train fasted, so they broke the fast before.

00:20:03.000 They did their workout in the evening later, and they found that it was better to do the workout after some food, which, you know, it's not too shocking.

00:20:12.000 In that case, there was some confounding by fluid intake.

00:20:14.000 In our study, there wasn't.

00:20:15.000 So I don't think it's simply fluid intake that is the issue.

00:20:19.000 It just makes sense that if you don't have any carbs, you don't have any protein, your body is in a catabolic state, and mTOR enzyme, for example, is It's like a regulator that's in your muscles.

00:20:29.000 It's an enzyme.

00:20:30.000 It looks at all the anabolic factors that are at play.

00:20:32.000 You know, is this guy on gear?

00:20:34.000 How effective was the workout?

00:20:36.000 How much protein do we have?

00:20:37.000 And it sends a signal deeper inside the muscle that stimulates the whole growth process.

00:20:42.000 And if there are no amino acids available, then mTOR is going to say, well, look, we want to build muscle, but there's no substrate.

00:20:49.000 Like, we don't have the building blocks.

00:20:51.000 It's like, we want to build a house, but you don't have the equipment for it, so you can't.

00:20:56.000 And you're just going to have a very suppressed growth response.

00:20:58.000 And there's a limit to how much your body can compensate for that, say, the next day.

00:21:02.000 Wow.

00:21:03.000 So training fasted could actually hurt you long term.

00:21:06.000 Yeah.

00:21:07.000 For sure, yeah.

00:21:08.000 Okay.

00:21:08.000 What would you say to combat that?

00:21:11.000 Because a lot of people swear by training fasted, right?

00:21:15.000 What would you say is the optimal, I guess, pre-workout meal then, I guess, to kind of allow people to train in a state where they can optimize hypertrophy?

00:21:25.000 I mean, a lot of it is just mindset because you don't need a big meal.

00:21:28.000 In our recent systematic review on carbohydrate requirements, we found that just 15 gram carbohydrates is probably sufficient, especially if you're not doing like super insane workouts.

00:21:37.000 Okay.

00:21:38.000 So not much.

00:21:39.000 So that in itself is enough to just get it where the mTORs are going to, I guess, when it sends a signal out, it's not going to fall on deaf ears, if that makes sense.

00:21:49.000 Exactly.

00:21:50.000 And protein intakes, like 20 grams high quality protein is good, 0.3 gram per kilogram.

00:21:55.000 It's really all you need.

00:21:57.000 So for most people, 20 grams and you're fine.

00:22:00.000 And it's super easy to get that.

00:22:02.000 A lot of people have this mindset issue, really, that they cannot have a meal.

00:22:07.000 Or they have a certain concept of what a meal has to be.

00:22:10.000 If you wake up early in the morning, you're not hungry.

00:22:12.000 And that goes for me, for example, when I was a business consultant, I woke up at 5 or something to go to the gym before work.

00:22:18.000 I'm not hungry then.

00:22:20.000 So I would just have some slices of A chicken, for example, like grilled or smoked chicken, and a piece of fruit.

00:22:30.000 You can literally stuff it in your mouth when you're walking out the door, and it doesn't take any time to prepare.

00:22:36.000 You can literally take it out of the fridge, grab it, eat it while you're in the elevator, done.

00:22:40.000 You can also have a shake if you prefer that, if you want something liquid.

00:22:44.000 The issue with shakes is that they're not very satiating, so I'm not a big fan of shakes, but it can get the job done.

00:22:50.000 So it really is a matter of just finding something that works for you and is convenient.

00:22:56.000 Nice.

00:22:57.000 Real quick, guys, in the chat.

00:22:59.000 Guys, it's 7FSuperChat.com if you guys want to, because you've got an expert here.

00:23:03.000 If you guys got questions, get your questions in now.

00:23:05.000 We will definitely go through and have a Q&A portion here.

00:23:08.000 So get your questions in now, Rumble Rants, all that stuff.

00:23:10.000 Sorry, Fresh Go.

00:23:11.000 Yeah, recently Dana White did an 86-hour water fast, right?

00:23:16.000 Question for you when it comes to fasting.

00:23:18.000 Is it better to fast on water only or certain food groups you would say?

00:23:22.000 What's better for fasting if you're gonna fast?

00:23:25.000 Water is certainly better than no water.

00:23:28.000 But in terms of food, six to eight days is way beyond what's scientifically considered even remotely optimal.

00:23:38.000 Because you don't have protein intake during those days.

00:23:40.000 There's a concept in science called a protein-sparing modified fast.

00:23:44.000 And that's basically the entirely superior version of complete fasting.

00:23:47.000 It means that you essentially minimize your energy intake, but you do get your protein in.

00:23:53.000 And if you get your protein in, then your body has the means not to lose muscle.

00:23:58.000 And you can still have a super high energy deficit.

00:24:01.000 And here's the kicker.

00:24:03.000 You're actually going to lose more fat with the protein sparing modified fast than a complete fast.

00:24:08.000 Because the energy that you consume from the protein, now in theory, at least, if you consume just protein, in practice you'll also have some other nutrients, but let's say, theoretically, you really only consume pure protein.

00:24:19.000 What is your body going to do with that protein?

00:24:21.000 Well, up until the requirements, it's going to stimulate muscle protein synthesis.

00:24:26.000 That is going to stimulate energy expenditure because it costs energy to build muscle proteins, to build all types of proteins.

00:24:32.000 So what happens is that none of that energy that you consume from protein is going to be used for gaining fat.

00:24:40.000 None of it's going to be used for energy as long as you're not consuming excessive protein.

00:24:44.000 It's going to be used to fuel muscle protein synthesis.

00:24:46.000 Your energy expenditure goes up and your effective energy intake doesn't go up because all of that energy is used For MPS, for muscle protein synthesis, rather than for fat storage.

00:24:56.000 So you actually do a little bit more fat, and your muscle retention is way better, and you're not starving as much, and it's better for your health, and you get essential nutrients in.

00:25:05.000 So a PSMF, protein-sparing modified fast, is simply completely superior from a body composition point of view than actual complete fasting, like not eating anything, regardless of whether you're consuming water. 0.98

00:25:17.000 And that was a very polite way of saying that it's bullshit. 0.99

00:25:21.000 You know, obviously he's keeping it scientific, but you know, I've always been extremely critical of these water fasts, these stupid ass long term fasts. 0.99

00:25:28.000 I've always said that they're not optimal if your goal is to, you know, build an aesthetic physique. 0.96

00:25:34.000 And I guess, what is up with the explosion of these fad diets, you know, of people, you know, I'm not going to eat anything for days, or I'm going to be on a snake diet, or I'm not going to do a water fast, or I'm not going to eat any carbohydrates. 0.93

00:25:45.000 Like, why have these ridiculous diets become so popular versus just simply tracking your calories and getting adequate protein?

00:25:54.000 I mean, people like new things.

00:25:56.000 People like magic fixes.

00:25:58.000 People like ideas that aren't complicated and they feel some hack.

00:26:04.000 They don't want to learn about calories.

00:26:06.000 They don't want to do the hard work.

00:26:08.000 They don't want to go to the gym.

00:26:09.000 You know, there's a difference between people like to hear and what people need to hear.

00:26:12.000 And with fitness, that is extremely true.

00:26:14.000 Now, if I had to throw a bone to the fasting crowd, I would say that the fasting crowd has taught us that the body can fast for much longer and function effectively for much longer than the mainstream believes.

00:26:27.000 Because if you ask anyone in, like, you know, Gen Pop, okay, how long do you think you could go without any food and still perform fine on an IQ test or do your job and those kind of things? 0.88

00:26:39.000 Many of them would probably be like, oh, a couple hours, my brain starts to suffer, I get hangry and whatever.

00:26:44.000 And no, it's not a couple hours, it's a couple days, at least.

00:26:48.000 So, and it can be weeks and months even.

00:26:50.000 I think the longest therapeutic fast on record is about a year.

00:26:55.000 It's 365 days or something.

00:26:56.000 Wow.

00:26:57.000 That is with some essential nutrients supplemented, I think, but no real energy intake to speak of.

00:27:03.000 So, if you're morbidly obese, there is a lot of energy stored and the body can use that very effectively.

00:27:09.000 So, that's the only thing I think I would say is good that we can learn from that movement.

00:27:15.000 But, yeah, it's not optimal at all.

00:27:18.000 Good to know.

00:27:19.000 What are your thoughts on people that restrict carbohydrates from their training?

00:27:25.000 Are they shooting themselves in the foot?

00:27:26.000 Is that optimal to getting shredded quickly?

00:27:29.000 What are your thoughts on that?

00:27:31.000 I wouldn't recommend not having any carbs pre and post workouts, but we recently did a systematic review where we found that, like I said earlier, you only need about 15 grams of carbohydrates before the effect on performance becomes moot for the vast majority of trainees.

00:27:48.000 Okay.

00:27:50.000 You need a little bit, but you really don't need much.

00:27:52.000 And your total caloric intake also, or your total carbohydrate intake across the day and across time, for most trainees that are just doing strength training a couple times a week or even daily, is not very important.

00:28:03.000 Your body can very adequately re-synthesize the glycogen, which is the stored form of carbohydrate in your muscles, very effectively via other mechanisms.

00:28:10.000 So you don't need to load it with carbs, which was kind of the previous bro idea.

00:28:14.000 And what endurance trainees do actually need to do, because they burn way more carbs So we talked about adequate protein intake. 0.97

00:28:24.000 What about adequate carbohydrate intake to maximize gains?

00:28:30.000 Yeah, it's not high.

00:28:31.000 In our review, we found that in the vast majority of long-term studies, there was no effect of carbohydrate intake on strength development or muscle growth.

00:28:40.000 Okay, so someone that's on keto can absolutely kill it, just like someone that's on a traditional diet.

00:28:48.000 Yes, absolutely.

00:28:49.000 If you get your calories right, your protein intake is high, then even a ketogenic diet in most of the studies is...

00:28:55.000 In fact, most of the studies are on keto diets.

00:28:58.000 They don't do like 20% carbs versus 40%.

00:29:01.000 They always go with very extremes.

00:29:03.000 And you see that keto diets can actually be very effective to build muscle and to lose fat.

00:29:07.000 The only caveat, I would say, for muscle growth is that we've seen a lot of research, and you see that anecdotally as well.

00:29:13.000 If you're on a keto diet...

00:29:14.000 And you want to build muscle, it can actually be a little bit overly hard to get all of your energy in, so all of your calories in.

00:29:21.000 Because if you have to bulk on, you know, 4,000 calories or higher...

00:29:24.000 Of protein only, that's tough.

00:29:26.000 Yeah, just protein and fat, that's just difficult. 0.99

00:29:28.000 You know, you're going to be drinking olive oil or some shit. 0.97

00:29:30.000 Yeah, yeah. 0.98

00:29:31.000 Okay, because foods that are typically protein dense are very satiating, like chicken and fish and all this other stuff.

00:29:36.000 Like, you can only eat so much of that stuff, and it's low calorie, so you're going to be full all the time doing that.

00:29:42.000 Exactly.

00:29:43.000 Okay.

00:29:44.000 Sorry, do you have a question real quick?

00:29:45.000 Yeah, go ahead.

00:29:46.000 So listen, man, I want to get results in the gym.

00:29:48.000 I'm a beginner on my way up, working on it.

00:29:52.000 But I've been wondering, Mano, you can help me here as well.

00:29:55.000 My game is a good note, but I don't hear your take on this.

00:29:57.000 So when it comes to like a beginner in the gym, right?

00:30:00.000 Obviously, you need time in the game, have experience, have, you know, I guess knowledge of, for example, dieting.

00:30:05.000 But at the same time, people come to you offering you, you know, TRT, steroids, different peptides.

00:30:13.000 What's the best formula or best way to get gains before having to like use, I want to say, steroids?

00:30:18.000 Or what'd you say?

00:30:21.000 Most important for muscle growth is that high protein diet, consistently working hard in the gym, going multiple times, high effort, decent volume of training, that is by far the most important.

00:30:33.000 And I would say for the vast majority of trainees, the biggest problem with going to peptides or steroids, most peptides don't even work, but steroids or anything, is that I think?

00:31:07.000 You also get a higher ceiling of muscle protein synthesis, so you need more protein.

00:31:12.000 You also get higher recovery capacity, so you can benefit from training even harder.

00:31:17.000 And that's what the bodybuilders do. 1.00

00:31:19.000 Yes, they're on a lot of gear.

00:31:21.000 Yes, they have good genetics, but also they still work extremely hard.

00:31:24.000 They have their diets in order, and they do this consistently for year in, year out.

00:31:29.000 It's like they already have the good fundamentals and the good habits, and it allows them to use those good habits and train even harder and increase their capacity.

00:31:38.000 I've noticed, when you look at old-school bodybuilder training splits, like Arnold and Yates and Tom Platt, All these guys.

00:31:46.000 Like, if you looked at their routines, they trained each muscle group once per week, but they would do, like, 50 sets.

00:31:51.000 Like, they would do crazy volume.

00:31:52.000 And you're like, what the hell?

00:31:54.000 A regular person would probably get destroyed by that.

00:31:56.000 But if you're on, you know, enhanced, you're able to recover from that and just beat yourself up.

00:32:00.000 And your capacity, like you said before, to overtrain is almost, you know, gone.

00:32:05.000 Mitigated completely with the gear use, which allows you to get more gains.

00:32:10.000 So, man, let me ask you this since we're on the topic of sets and volume.

00:32:13.000 Let's talk about that.

00:32:16.000 Volume and its relation to hypertrophy.

00:32:18.000 How important is volume and how much volume should people be doing to optimize hypertrophy?

00:32:24.000 Very important.

00:32:25.000 There were two recent meta-analyses that I reviewed them on my YouTube channel.

00:32:29.000 I forgot who they were.

00:32:30.000 Philips et al., one of them.

00:32:31.000 The other one, I don't remember the offers.

00:32:33.000 They both found that if you look at huge, there was actually meta-analysis of meta-analysis.

00:32:38.000 So they were like super, super, super big picture views of just looking at all the available research and looking at what is really, really, really important.

00:32:47.000 And for dieting, for example, then you find protein intake is in that list.

00:32:51.000 Calories and protein are pretty much at the top of the pyramid.

00:32:54.000 Now, for training, training volume is way up there.

00:32:59.000 It was the number one, especially for muscle hypertrophy.

00:33:01.000 For strength development, not as much, but for muscle hypertrophy, training volume is the number one up there.

00:33:06.000 You need to train hard, and then you just need to do more of it up to a certain point that you can recover from it still.

00:33:11.000 And then the more you do, while you can recover from it, the more muscle you gain.

00:33:15.000 So it's like you're training, so you got like this window, and you want to be at the, you know, max of that window, but not overstep because you still need to be in a range that you can actually recover from, but you want to push as close to that red line as you possibly can.

00:33:29.000 Exactly.

00:33:30.000 Now, for most people, and I know, I understand that like if you're a beginner versus an intermediate versus an advanced, that's going to, you know, vary wildly, right?

00:33:37.000 A beginner could probably make gains on maybe five sets a week, even 10 sets a week.

00:33:41.000 How much, I mean, how many sets per, let's say per group, like let's say with a beginner versus an intermediate and advanced person, how many sets per muscle group per week should they be focusing on?

00:33:51.000 A beginner, probably about 10.

00:33:53.000 A meta-analysis by Brad Schoenfeld et al found that you get quite consistent, you know, returns on investment, if you will, greater muscle growth, up to 10 sets at least.

00:34:03.000 And then there have been some additional meta-analyses in the last years that found, especially in trained individuals, you get a greater response in the 12 to 20 range.

00:34:12.000 And in some studies, even like 30, 45.

00:34:16.000 But almost nobody actually trains that way.

00:34:18.000 And in these studies, they weren't doing full body training.

00:34:20.000 They were only training a couple muscle groups.

00:34:22.000 So most people, even in evidence-based fitness, they will not go up to those extremes, especially not if you train hard, long rest intervals, high quality sets.

00:34:30.000 The general consensus is in the range of 10 to 20.

00:34:33.000 And then if you really know what you're doing, your recovery is good.

00:34:36.000 You can experiment with going higher.

00:34:38.000 And if you want to do more of a minimum effective volume type approach, you can be under 10.

00:34:42.000 But probably if you're...

00:34:44.000 At all trains, six sets per week or so, like one set per day is pretty much the minimum unless you train extremely hard.

00:34:51.000 So let me ask you this then.

00:34:53.000 So we got a range here.

00:34:55.000 So beginner, about 10 sets, more advanced, 12 to 15.

00:34:58.000 Then if you're advanced, we can go up into the almost 20 range per set.

00:35:02.000 Let's say, are we talking about sets per muscle group?

00:35:02.000 So...

00:35:06.000 So like, you know, some exercises, right?

00:35:07.000 Hit multiple groups.

00:35:08.000 Let's look at like, let's say a bench press, right?

00:35:10.000 You're hitting, you're stimulating mostly your chest and your triceps versus when you're doing pulling movements like a pull-up or a row, you're hitting your biceps and your back heavily, right?

00:35:18.000 You got a primary and then an accessory group that's working.

00:35:21.000 Do these set numbers count towards both muscle groups or only the primary muscle group that's being focused?

00:35:27.000 So in other words, does this set volume that we're talking about, does that apply to the biceps as well when you're doing the rows or just the back?

00:35:36.000 That's a good question.

00:35:37.000 In most of these studies, they count all of the exercises, compound or isolation.

00:35:41.000 Anything that hits the muscle group, it counts.

00:35:44.000 However, when we look at individual studies where they look at growth rates of one exercise versus the other, we do see that a dumbbell row, for example, has been found in research to grow the biceps only half as much as a biceps curl, which makes sense.

00:35:57.000 Rows are more for the back.

00:36:00.000 So, you do have to factor in some exercises if you feel like, eh, does this count?

00:36:05.000 Probably not.

00:36:06.000 Yeah.

00:36:07.000 So, would it be fair to say that, like, you know, if you're doing, you know, you want to hit 10 sets for biceps, right?

00:36:14.000 Maybe count the rows as half and then, you know, then focus on, like, the isolation movements to get the rest of it?

00:36:21.000 Or how would you say people can make up for that set deficit?

00:36:26.000 It depends on how complicated you want to get.

00:36:28.000 So for my PT course clients, for example, I teach them a method that for every exercise lists exactly how much it targets every muscle group and how to get to those numbers.

00:36:38.000 And then you have to do basically math with fractionals, like this exercise hits it a third or half.

00:36:44.000 For most people, half is about as complicated as I would go.

00:36:46.000 And if you want to keep it really simple, I would just say, if it's a primary target muscle, you count it.

00:36:51.000 Otherwise, you don't.

00:36:52.000 If you feel that arguments can go both ways, maybe you count it 50%.

00:36:56.000 Okay.

00:36:57.000 All right.

00:36:58.000 So in one end, you can either go on the extreme and say, okay, I'm doing rows.

00:36:58.000 I like that.

00:37:02.000 I'm just going to count this as back.

00:37:03.000 And then I'm going to do a separate exercise where I'm focused solely on the biceps if you want to hit the biceps and not count.

00:37:10.000 Yeah, I would definitely add some biceps work, at least some.

00:37:13.000 Yeah.

00:37:13.000 And so based on research in that case, it would be you add half the biceps work because the rows, they count half.

00:37:19.000 Okay.

00:37:19.000 This really depends on how complicated you want to get.

00:37:22.000 Like, PTs and stuff, I think this is what they have to know.

00:37:24.000 This is where, you know, science meets practice and they have to just do the work and create a program while running the numbers.

00:37:31.000 Yeah.

00:37:31.000 But for most individuals, Yeah, the methods we just talked about are probably as complicated as they need to go.

00:37:38.000 Yeah, and obviously, right, the trainee's experience level is going to matter significantly.

00:37:42.000 If it's a beginner, they could probably get away with doing no bicep curls versus, you know, a more advanced guy, you're going to need to probably target that muscle and get more volume in since your body's more trained. 0.72

00:37:53.000 Exactly.

00:37:53.000 So in ranked beginners, we actually see in research, when they start bench pressing, they will get some bicep growth.

00:37:59.000 Really?

00:37:59.000 Wow.

00:38:00.000 Yeah.

00:38:01.000 That's how strong the stimuli is for beginners.

00:38:03.000 Yeah, I mean, it's funny because there are even some studies where if you look at complete beginners, they will get the same growth response in the first, like, two weeks or so, at least, of training when they do cardio and strength training because anything is more stimulating than sitting on a couch and eating Doritos.

00:38:19.000 So...

00:38:20.000 If the stimulus is going to a jog versus squats, that's quite similar.

00:38:26.000 When you do squats for the first time, you're completely out of breath.

00:38:30.000 So squats actually also give you the same cardiovascular stimulus for at least a period as going for a jog.

00:38:36.000 And then after a couple weeks, we see that the cellular pathways, they diverge and you get more specialized adaptation.

00:38:36.000 Mm-hmm.

00:38:42.000 Okay.

00:38:43.000 I've seen that myself.

00:38:44.000 Yeah.

00:38:45.000 Yeah, no, definitely.

00:38:46.000 You can make gains just breathing in the gym when you're a beginner.

00:38:49.000 It's crazy.

00:38:50.000 Those newbie gains are real, especially in that first year.

00:38:53.000 Okay, so we talked about sets and volume.

00:38:55.000 Let's talk a little bit about repetitions, right?

00:38:57.000 This is a very disputed situation, right?

00:39:00.000 You got people that sit there and swear by, you know, lift heavy, 6 reps or below.

00:39:05.000 Then you got other people that are saying, yo, 6 to 10.

00:39:07.000 Then you got other people that are saying, no, you need to go up to 12 to 15.

00:39:11.000 What rep ranges are optimal in your take?

00:39:14.000 What rep ranges should people be training at when you're doing compound movements versus isolation movements?

00:39:19.000 What's your general thoughts on this?

00:39:20.000 And what does literature say?

00:39:22.000 So this used to be very disputed and controversial.

00:39:25.000 Right now in science, it's not anymore.

00:39:25.000 Yeah.

00:39:27.000 It's very clear.

00:39:28.000 For strength, going heavier is better.

00:39:30.000 For muscle hypertrophy, as long as you're in the range of, say, 5 to 30 reps, there's no effect.

00:39:35.000 5 to 30 reps.

00:39:37.000 5 to 30 reps.

00:39:39.000 No, that's awesome.

00:39:39.000 No, because I want the audience to hear that because I can't tell you how many haters I get.

00:39:43.000 Oh, bro, why are you doing 20 rep sets? 1.00

00:39:46.000 And I'm like, because it doesn't fucking matter, you retard. 1.00

00:39:49.000 But sorry, I'll let you continue on. 0.99

00:39:51.000 I don't want to rant on that.

00:39:53.000 Yeah, so that's exactly right.

00:39:55.000 If you're going close to failure, you can do sets of 20, even 30, and you still get the same growth response.

00:40:00.000 And the question to why you would do that is because it's a lot less injurious.

00:40:05.000 So I do kickboxing, for example, and now that I do that, I do mostly high rep work in the gym because I want to just maintain my muscle mass, have the mass, and use the kickboxing to get better at kickboxing.

00:40:17.000 Now, kickboxing is extremely injurious.

00:40:19.000 It's very hard on your joints.

00:40:20.000 And if I add strength training to that, then it will quickly become too much.

00:40:25.000 So, a way to get good stimulus on your muscles, but keep it easy on the tendons and the joints, is To go with very high rep work.

00:40:33.000 This also works great with elderly clients and in general people that care a lot about injury prevention and don't care so much about strength development.

00:40:41.000 And I've always kind of like try to tell people that like you know if you're training because like if you're a power lifter right it's obviously strength specific and centric but if you're just training to look good naked I think?

00:41:09.000 Has a similar hypertrophy response.

00:41:12.000 Now, how about when we're talking about compound movements versus isolation movements?

00:41:16.000 Does that also work with, let's say, something like a bench press or a squat or a deadlift versus a bicep curl or a tricep?

00:41:23.000 Should those rep ranges be a little bit lower versus isolation movements being higher, or does that not matter either?

00:41:29.000 It doesn't inherently matter, but in practice, most people benefit from keeping their compounds a little bit lower in reps and isolation work a little bit higher.

00:41:37.000 Because if you're going to do a lateral raise for adults, for example, you're not going to do a 1RM. First of all, nobody cares what your 1RM is on a lateral raise.

00:41:44.000 Second of all, it's really hard on the shoulders, like the joints, the tendons for most people.

00:41:50.000 So it's high risk.

00:41:52.000 It's hard to get good technique.

00:41:53.000 It just doesn't work well practically.

00:41:54.000 And on the other hand, if you do squats, I mean, more than, depending on your level of conditioning, more than 10, 12 reps per set, especially for men, that becomes cardio.

00:42:05.000 Yeah.

00:42:05.000 Like, it becomes really difficult just breathing.

00:42:08.000 So, yeah, it's just not very practical to do that.

00:42:11.000 So, most people, they gravitate towards doing the compound work for somewhat heavier, better for strength development, better for motor coordination, again, because you build strength and movement patterns that actually might matter.

00:42:21.000 And in isolation work, you use that to supplement the compound work with higher reps, And the benefit of that also is that you get lower and higher rep work, and there is some research that combining them is the best of both worlds, because you get potentially different growth stimuli.

00:42:37.000 Some research, a bit iffy, but some research points towards hitting different muscle fiber types, like type 1 versus type 2 fibers.

00:42:44.000 And it might also have a slightly different effect on your fatigue.

00:42:47.000 The type of fatigue might be different.

00:42:48.000 So overall fatigue management may be better if you do high and low rep works.

00:42:53.000 It's not very solid in research, but it works well in practice.

00:42:56.000 So I generally do recommend having a bit of both.

00:42:59.000 Doing both.

00:43:00.000 Okay.

00:43:01.000 Let's talk about training frequency.

00:43:05.000 Some people say, hey, you should train a muscle group only once per week.

00:43:08.000 We talked about the old school bodybuilder training routines where they were hammering one body group per week and they were doing 30 sets in that one day.

00:43:17.000 Then there's other people that advocate for, hey, drop the volume down per muscle group and then go in the gym more frequently and hit each muscle group two to three times per week.

00:43:25.000 Mm-hmm.

00:43:26.000 What is the best and most optimal way to promote muscle growth as far as training frequency and duration?

00:43:34.000 So if you equate the total volume, the training frequency is not that important.

00:43:40.000 If you go up to higher volumes, more advanced trainees, then the general body of research does trend towards either benefits or at worst neutral effects of higher training frequencies.

00:43:51.000 So my general programming is also on the side of higher frequencies because there's some research pointing towards better testosterone to cortisol ratio, so actually better recovery, higher muscle activation levels on average because of lower fatigue within each session.

00:44:05.000 And some studies find better gains.

00:44:07.000 Most studies find the same, like as long as the total weekly volume is the same.

00:44:11.000 It doesn't matter whether you hit the muscle two times or three times or six times even.

00:44:15.000 Moving twice a day.

00:44:17.000 But there's essentially no research to speak of that finds any detrimental effects of higher frequencies, as long as you keep the volume in check.

00:44:24.000 So I tend towards more higher frequencies, so I'm the high-frequency guy in evidence-based fitness.

00:44:29.000 But I think that's entirely justified if you simply look at the hard data, which are all positive or neutral for higher frequencies.

00:44:37.000 So I don't think you need to go high-frequency, and I don't think you need to go to the gym very often.

00:44:40.000 But when in doubt, you're on the side of hitting muscle groups more frequently.

00:44:44.000 If you go three times, for example, probably you want to do full-body workouts, especially if you do very high-volume training.

00:44:50.000 There's some meta-analytic research, James Krieger et al., or James Krieger performed a meta-analysis, where he found that if you go above six sets per muscle group per session, You run into very strong diminishing returns.

00:45:01.000 So basically, you don't have that much to gain anymore.

00:45:04.000 The muscle gets the hint after six sets.

00:45:06.000 Either that or you're not training very hard.

00:45:07.000 And it's better to, if you then do an additional exercise or more sets, do those on a different day and distribute it a bit more equally across the week rather than just hammering the muscle with even more sets in that same session.

00:45:19.000 Okay, so if you're going three times per week, full body workouts might be the way to go.

00:45:24.000 What do you think is optimal for someone that's really trying to maximize hypertrophy and aesthetics as far as gym frequency?

00:45:32.000 Well, this might be a controversial stance, but based on the research, it's very hard to go wrong with full body training.

00:45:37.000 And I personally, I'm an advanced trainee, and I know what I'm doing, but I train full body every single day.

00:45:42.000 So do I. And I've been doing that for years.

00:45:43.000 Pretty much, yeah.

00:45:44.000 So this is something that, if you tell that to many bodybuilders now, they're like...

00:45:49.000 Like, how is this possible, you know?

00:45:52.000 But if you think about it, almost every gymnast, every Olympic weightlifter, almost every athlete trains this way.

00:45:58.000 They train high volume.

00:45:59.000 They're not going to, you know, a rugby player is not going to be like, oh, coach, today I can't do upper body because I did it yesterday.

00:46:05.000 No, they do their entire body pretty much all the time because it's a requirement of the sport.

00:46:11.000 And especially in Olympic weightlifters, Olympic weightlifters are never going to be like, oh, today I don't do biceps.

00:46:16.000 Like, they train all body every day.

00:46:17.000 Because both the snatch and the clean and jerk are essentially full body exercises.

00:46:21.000 Gymnasts, same story.

00:46:23.000 So it's uniquely bodybuilding and uniquely the last 60, not even 60 years, maybe 50 years or so, that training splits and muscle group splits have become kind of the norm.

00:46:35.000 Because up until steroids became popular actually in around the 50s, 1950s, Full body training was the norm.

00:46:43.000 Almost all strength trainees, whether they were bodybuilders, powerlifters, or strongmen, they did full body training.

00:46:48.000 So as a natural athlete, it's probably better for you to get a little bit more frequency in than someone that might be enhanced.

00:46:58.000 Yeah, that's, I mean, I wouldn't be confident in saying that because we don't have research on enhanced trainees, but I think you will have to do more as a natural trainee to get the same results, and it might include, indeed, going with higher frequencies.

00:47:11.000 And if you look at some bodybuilders as well, like Big Rainey has said that if you train certain muscle groups more than once per week or once per two weeks, they get too big.

00:47:20.000 Luxury problem.

00:47:21.000 So there is also at least some anecdotal evidence that they also benefit from higher frequencies, whether they do it or not.

00:47:28.000 And if I'm not mistaken, there was a study by Schoenfeld, Brad Schoenfeld, which for the audience, he's a leading hypertrophy researcher in the world from, I think, 2014 that showed that two times per week was superior to only one time per week, if I'm not mistaken.

00:47:43.000 You could correct me if I'm wrong.

00:47:45.000 Yeah, and there's also another one also involving Brad Schoenfeld.

00:47:48.000 Don't think it was the lead offer, where they found that five times was better than two times.

00:47:52.000 But yeah, most studies don't find differences.

00:47:52.000 Oh, wow.

00:47:56.000 Okay, so from two to five, it's still optimal.

00:48:01.000 Yeah.

00:48:02.000 So again, most studies don't find differences, but when, especially when the volume becomes higher due to the higher frequency, which usually is the case, like if you spread some sets over from one session to another, even the same number of sets are going to give you more reps because you're less fatigued.

00:48:17.000 You know, if you do, say Monday, you do nine sets of bench pressing because Monday is national chess day, right?

00:48:22.000 Yeah.

00:48:23.000 So let's say three sets, incline, decline, and flat bench press.

00:48:27.000 Uh-huh.

00:48:28.000 How is your performance going to be at nine sets of bench pressing?

00:48:32.000 Not very good, right?

00:48:34.000 Now, you take those three sets, you move three of them to Wednesday and three of them to Friday.

00:48:38.000 Now, on Wednesday and Friday, you're going to do a lot more reps because you're still fresh.

00:48:43.000 So just from redistributing the training volume to more days, which is increasing your training frequency per muscle group, you're increasing the volume, the effective volume, without initial time requirements or anything.

00:48:55.000 So in that sense, it's also time efficient.

00:48:57.000 Yeah, and that's what I would say.

00:48:59.000 That was a perfect example of doing what I would consider something called trash volume, where those three sets, yeah, you did it, you persevered, but if you had moved that to another day, maybe the day after, whatever it may be, you would have been able to do more reps, more weight, which would increase your overall volume, which we know volume is the main thing.

00:49:18.000 Yeah.

00:49:34.000 Yeah, like strong diminishing returns because you only get diminishing returns after the very first set.

00:49:38.000 But after six sets, it becomes like very marginal.

00:49:41.000 Okay.

00:49:41.000 Wow.

00:49:42.000 What's a good split for a beginner?

00:49:45.000 Let's say, for example, leg day, chest day, biceps, and then shoulders.

00:49:51.000 What's a good split during the week?

00:49:52.000 Well, you just said full body, bro.

00:49:54.000 No, but let's say I want to do splits.

00:49:55.000 I don't want to do full body.

00:49:56.000 Oh, you don't want to do full body.

00:49:57.000 Only splits.

00:49:58.000 Yeah, maybe upper-lower or push-pull.

00:50:01.000 You can do push-pull lags, but I don't like lag days that much because they are so much more intense than all the other days.

00:50:06.000 So I generally like to spread some of the lag work to one day, some of the lag work to another day.

00:50:13.000 Yeah.

00:50:31.000 Yep.

00:50:33.000 Okay, so now let's talk real quick.

00:50:35.000 So we talked about volume, we talked about frequency, and I'm going to put this all together here in a second.

00:50:39.000 Let's talk about intensity.

00:50:40.000 We had mentioned, because I think this is something that isn't given enough attention in the fitness industry, right? 0.99

00:50:47.000 People just kind of say, go to the gym, check the fucking box. 0.98

00:50:50.000 Yeah, I went to the gym and I trained. 0.99

00:50:51.000 But, you know, you go around the gym and you look at the people that are training, a lot of times they're not even training hard.

00:50:56.000 And then you got the, it's like kind of an extreme.

00:50:58.000 You got the guys that are like...

00:51:00.000 Dying, taking every single set of failure, right?

00:51:02.000 Playing the Rocky theme. 0.99

00:51:03.000 And then you got the other guys that are there just kind of going through the motions, looking at whores on Instagram while lifting weights. 0.98

00:51:09.000 What is the happy medium and what is the optimal intensity to be at where people are still able to train hard enough to get that stimuli, but not destroying themselves so that they can go in and give a productive session a day or two later?

00:51:22.000 Yeah, so in research, this is usually called proximity to failure and measured as reps in reserve or reps to failure.

00:51:31.000 I would say, based on the research, that it's best to be very close to failure, but not hit actual failure.

00:51:37.000 Now, this is a nuanced topic because for the majority of listeners, if you're not an advanced trainee, if most of the things that we talked about are new, then the advice you need to hear is just train to failure, bro, because you're probably not going to.

00:51:53.000 Most people don't lift to actual momentary muscle failure, which is the physical inability of the muscle to produce another repetition.

00:52:01.000 There was actually a recent meta-analysis from this year which found that the average gym-goer leaves seven to eight reps in reserve during their average set.

00:52:12.000 That's literally my warm-up set.

00:52:14.000 So the reason that most people are not getting their results It's because they're not training hard enough.

00:52:21.000 You can compensate for that with doing very high volumes.

00:52:24.000 That's a scenario where, for example, even 40-50 sets per week might be beneficial for some people because they just don't train hard enough per set that they need to get in an absolutely ridiculous number of sets to get a good growth response.

00:52:38.000 However, if you can push yourself to train harder, then you can make do with way fewer sets.

00:52:43.000 And there we see this This trade-off in the research between how hard you train and how many sets you have to do.

00:52:49.000 So you can do fewer, harder sets closer to failure, or if you get the same number of repetitions, at least somewhat close to failure, you can do more sets and make up for the fact that you didn't do as many reps in the other sets.

00:53:02.000 You made a good point.

00:53:03.000 Especially me as a beginner, you see me, I'll go to the gym, but I was really pushed to the actual limit of tearing muscle.

00:53:10.000 Hiring a trainer, though, my brother Arthur showed to him, he can actually rep me, hold me with the set, push me further, so I can do more reps and not be scared of hurting myself or whatever.

00:53:20.000 And that led to me actually getting muscle and actually improvements, because before, I was just pushing without any type of actual muscle tear.

00:53:27.000 Yeah, no, I think that's a big thing that a lot of beginners...

00:53:27.000 So you're right.

00:53:30.000 And I like that you mentioned that, Mendo, that for a beginner, you might need to just kind of get yourself beat up a little bit and just go to failure so you understand what real failure is, and then you work off of that.

00:53:40.000 Because once you understand what real failure is, where you literally can't...

00:53:42.000 If I put a gun in your head and you can't do another rep, that is failure.

00:53:46.000 You need to experience that burning sensation to understand what it is. 0.94

00:53:49.000 And then from there, you're saying have...

00:53:51.000 Was it one to two reps in reserve, you said?

00:53:53.000 Yeah, for most people, one to three is probably about the sweet spot in terms of stimulus to fatigue.

00:53:59.000 Because there's pain and then there's actual failure.

00:54:02.000 Yes.

00:54:02.000 I always stop always at pain.

00:54:04.000 Yes. 1.00

00:54:04.000 Oh no, this shit hurts. 1.00

00:54:05.000 Yeah, yeah. 1.00

00:54:06.000 And that's where most people are.

00:54:07.000 Yeah, yeah.

00:54:07.000 So, you're right.

00:54:09.000 Okay.

00:54:09.000 So, we talked about intensity.

00:54:11.000 So, you want to have somewhere between one to three in a tank.

00:54:14.000 Reps and reserves or IRR. I know people like to use that acronym.

00:54:18.000 Or the RPE scale.

00:54:19.000 I mean, do people still use RPE scale anymore?

00:54:21.000 Rate of perceived exertion or not anymore?

00:54:23.000 Not so much.

00:54:24.000 Some people use it as just the inverse of RIR, but that's just needless math.

00:54:28.000 Like, just use reps in reserve.

00:54:30.000 I use reps to failure, which is essentially the same thing as RIR, but I always use that term, so I'm still using it.

00:54:36.000 When is the best time to take sets to failure, you know, to optimize growth?

00:54:41.000 Because there is always a time and place for going to failure.

00:54:45.000 Is it during isolation movements?

00:54:46.000 Is it at the end of a cycle, maybe where you've been going?

00:54:57.000 I think the most important principle is that you can train to failure if you can recover from it afterwards.

00:55:08.000 And a good...

00:55:10.000 The principle is that usually your last set of an exercise, and especially of a muscle group, is a great way or a great place to go to failure, especially if you needed to learn what failure is and to make sure that your other sets are close enough to failure, because you don't fatigue yourself for the next sets.

00:55:26.000 And if you go to failure on your first set, all your subsequent sets, they suffer from that.

00:55:30.000 Yes.

00:55:31.000 Whereas if you go to failure on your last set, that's fine.

00:55:34.000 You can have the, well, you can get a little fatigue and you're probably going to recover from it for your next workout anyway.

00:55:39.000 Most people can recover from much more than they think.

00:55:42.000 Now, this also applies on a macro level, like you say, in the last week of the program, the week before a deload week.

00:55:48.000 If you're sure that you're going to recover, then by all means, just push it, give it everything you've got.

00:55:54.000 And that's a good point that you made, because I think a lot of people, they'll get on that first set, and they'll go to failure, and they'll kill it.

00:56:00.000 And then what they don't realize is that's going to effectively hurt the rest of your sets, which will hurt your ability to get the volume in, which is the bottom line.

00:56:09.000 Okay, so we talked about the intensity.

00:56:11.000 Now let's talk about exercise selection real quick and then put this all together for the audience.

00:56:16.000 When people are looking for exercises to do, to optimize hypertrophy and increasing aesthetics, what are the exercises that people should be focusing on?

00:56:25.000 You want exercises that provide your muscles with a high degree of muscle tension throughout a large range of motion, and in particular, getting a good stretch.

00:56:34.000 There's a lot of research from the last couple of years that shows that stretch-mediated hypertrophy, which just means that hypertrophy you get from training at long muscle lengths, is very important for maximizing growth.

00:56:46.000 So you want to get a nice deep stretch, you know, squat all the way down, bench press all the way down, get the bar to your chest, and preferably even use dumbbells or something so you can get even lower.

00:56:56.000 Don't sabotage your gains.

00:56:57.000 One of the biggest mistakes that people make in the gym is ego lifting, is cutting the range of motion short to lift more weight.

00:57:04.000 And then the only thing that's going to get bigger is your ego, not your muscles.

00:57:07.000 Hmm.

00:57:09.000 So, if people were to, you know, draft, I guess, like an exercise plan, what exercises do you think every body should have in their repertoire to some degree?

00:57:18.000 As far as like, maybe let's say, maybe a leg movement, a pull movement, a push movement, what should the basics be in anyone's repertoire?

00:57:26.000 I don't think there are any must-have exercises.

00:57:28.000 There are a lot of exercises which are really good.

00:57:30.000 You know, the squats, bench press.

00:57:32.000 But there are lots of variants that you can do.

00:57:34.000 And it's most important that you find exercises that agree with your body.

00:57:38.000 And that's, of course, train the muscles that you want to train.

00:57:41.000 If you want to train full body, then you need to train every muscle group.

00:57:44.000 And you need to do squats, lacro movement, Romanian deadlifts, bench presses.

00:57:48.000 I like dumbbell bench press a lot.

00:57:50.000 Push-ups are actually really good.

00:57:52.000 You need to load them somehow, but then they're really good.

00:57:56.000 Rows can be great, especially for the upper back.

00:57:59.000 I'm more of a fan of chin-ups, vertical type pulling movements.

00:58:03.000 And yeah, just fill in for all the muscle groups that you want.

00:58:06.000 You need one or two exercises, maybe more if it's a complicated muscle group.

00:58:10.000 And then you fill your volume in that way.

00:58:12.000 Okay.

00:58:13.000 So you prefer, you said the vertical pulling movements versus the horizontal.

00:58:17.000 So like, if you're doing pull-ups all the time, is there a need to do rows or vice versa?

00:58:23.000 Not really.

00:58:26.000 It's probably good to have both.

00:58:28.000 Especially high rows I like.

00:58:29.000 If you're doing chin-ups, you're hitting the lads very well.

00:58:32.000 The biceps get strained.

00:58:33.000 The rear delves get a decent stimulus.

00:58:35.000 The middle and lower traps get a stimulus.

00:58:36.000 The upper traps, you're not really training.

00:58:39.000 So you would want to combine that with at least a shrug or a decent amount of shoulder work.

00:58:44.000 To really balance out the development for the whole back.

00:58:46.000 And then the lower back, you hit that with deadlifts or squats typically, not so much with the back work anyway.

00:58:52.000 So that's fine.

00:58:53.000 But in general, I think that people overestimate rows a little bit and they're like, oh, I have to do a vertical and I have to do a horizontal pattern.

00:58:58.000 Yeah, yeah, that's a...

00:59:00.000 Yeah, the body doesn't work that way.

00:59:02.000 Like, for muscle growth, that doesn't really make sense because the body doesn't care if the movement pattern is diagonal, horizontal, or whatever the hell.

00:59:09.000 It just cares if the muscle is under tension or not.

00:59:12.000 And vertical pulling movements, like pull-downs, chin-ups, They typically put almost all the back under high tension and also for greater range of motion, especially for the lats, than a horizontal one.

00:59:24.000 So it's not strictly necessary to do any horizontal type movement.

00:59:28.000 The important thing is that you hit all the muscle groups that you want to train.

00:59:31.000 Yeah, and I ask that because the gym bros I remember would always say, you know...

00:59:36.000 The pull-ups build the width, and then the rows build the thickness.

00:59:40.000 And I was like, man, is this bro science?

00:59:41.000 Do you really need to be doing rows like that when you can actually just do pull-ups?

00:59:46.000 To be honest, your pull-ups are harder than doing rows, right?

00:59:49.000 So you're going to get the same stimuli from a vertical versus a horizontal pulling movement.

00:59:56.000 I think it's a simplification.

00:59:58.000 There is some truth behind it that rows are better for the traps, and especially the higher fibers of the traps, whereas chin-ups are better for the lats.

01:00:06.000 But chin-ups are equally good for most of the traps if you do them with full range of motion and rear delts.

01:00:14.000 Yeah, it's like they have slightly different functions, but chin-ups are definitely a better overall movement.

01:00:21.000 So if you're doing chin-ups and pull-ups and you're doing shrugs, you've basically eliminated the need to do rows.

01:00:27.000 Yeah, which, you know, they can be a good exercise to put in a program, but they're certainly not essential.

01:00:31.000 Gotcha.

01:00:32.000 Okay, so if we're going to talk about essentials, maybe a squat-type movement, would a lunge, would you say a lunge could also qualify as like a How do I say this?

01:00:43.000 As a replacement for someone that might not want to squat or deadlifts?

01:00:47.000 Yep.

01:00:48.000 I think Bulgarian split squats, reverse deficit lunches, Squats, front squat, back squat, low bar, high bar, all of these exercises have quite similar effects on muscle hypertrophy of the quads and the glutes, which are the primary targets.

01:01:04.000 So, they are largely interchangeable, and people have squats religion, somewhat, where the power lifts in general are Sheena's exercises that thou shalt do.

01:01:04.000 Yeah.

01:01:14.000 Yeah, you must do.

01:01:15.000 But that's not really necessary unless you're power lifting.

01:01:17.000 Yeah.

01:01:19.000 So, as long as you're doing...

01:01:19.000 Okay.

01:01:22.000 Whether it's, and I kind of always tell people this too, like when you're exercise selection, like get a king movement for each plane, right?

01:01:31.000 So like you get a king movement for legs, right?

01:01:32.000 It could be a squat, a deadlift, or a lunge.

01:01:35.000 Pick one of those three or a variation of those three.

01:01:38.000 Then, for chest, pick a bench press of some kind.

01:01:41.000 I've always said I think the decline bench is fairly useless, but I don't know if you have data that proves me wrong on that.

01:01:46.000 I think whether it's a flat or preferably an incline, because it's very difficult to hit.

01:01:50.000 The upper chest typically tends to be the least developed a lot of the times on most people, right?

01:01:55.000 Because you can easily get stimuli on the middle and lower chest.

01:01:59.000 So hit some kind of bench press exercise, whether it's a barbell bench or a dumbbell bench, right?

01:02:03.000 And I agree with you.

01:02:04.000 I like dumbbells better, too, with a better stretch.

01:02:06.000 Then get some type of pulling movement, whether it's a pull-up or a row, which we just discussed, you know, might be in a better interest to do a pull-up, or maybe even a lat pull-down if you don't have the strength.

01:02:18.000 But if you figure out, if you pull one of these exercises and then maybe an accessory movement on top of that, you should be pretty good.

01:02:24.000 I don't know.

01:02:24.000 What do you think?

01:02:26.000 Yeah, that will cover the basics.

01:02:27.000 And then, you know, if you want to optimize, then you need to figure out the muscle, the volume for every individual muscle group, and how well every exercise hits each individual muscle group.

01:02:36.000 Then you really get to the fine tuning and the optimization.

01:02:39.000 With what you mentioned, you get a decent stimulation of all the basics.

01:02:43.000 Yeah.

01:02:45.000 Okay, so let's put this all together.

01:02:46.000 So we talked about volume, frequency, intensity, and exercise selection.

01:02:52.000 So for the audience out there that's watching, they might be like, oh man, this is incredible information.

01:02:58.000 I want to put it all together.

01:03:00.000 Based on what we talked about, what is like, let's say, a hypothetical good split routine that someone who is a beginner and or intermediate can implement right here, right now after watching this podcast based on the information that we gave?

01:03:14.000 Maybe like a blank template that we can give them.

01:03:18.000 I'm a big fan of full body training.

01:03:20.000 You know, hit three to four times per week.

01:03:23.000 Hit every muscle group with at least one good exercise.

01:03:25.000 Just one exercise per muscle group can be fine.

01:03:28.000 And a couple sets.

01:03:30.000 And then you've got your high tension.

01:03:33.000 So you check that box.

01:03:34.000 You just want to train with very high effort.

01:03:36.000 Don't worry so much about the exact rep ranges.

01:03:38.000 Worry about progressive overload.

01:03:40.000 Doing more reps every time you go to the gym than the last time or adding more weight to the bar.

01:03:44.000 And that's mostly just to force yourself to train very hard and to see that you are progressing.

01:03:49.000 Do that.

01:03:50.000 And that really is the most important thing, like training hard, getting a good volume in of effective exercises, and how many reps you do.

01:04:01.000 Even the things like your rest and the like, they are not nearly as important as just getting these basics right consistently for a long period of time.

01:04:09.000 So if you go, so I guess a hypothetical split we could do here is, so you're going in, you're hitting no more than six sets per muscle group, right?

01:04:09.000 Yeah.

01:04:19.000 You're trying to do full body.

01:04:20.000 You're going to the gym three to four times per week.

01:04:22.000 You go in there, maybe you can start with a leg movement.

01:04:24.000 You can start with a lunge.

01:04:31.000 We're good to go.

01:04:47.000 Go in there, go in with maybe a squat and then a bench press, then a pull of some kind, and then hit those accessory movements.

01:04:56.000 Keep each exercise to six sets or below, because we talked about the Krieger and the diminishing returns.

01:05:03.000 And that should help you hit your volume and frequency that's needed, right?

01:05:06.000 I would say that's a pretty decent beginner movement pattern.

01:05:09.000 Okay.

01:05:09.000 Mm-hmm.

01:05:10.000 And so for the optimization, because this is simply where, you know, you need to, if you want to be like a fully optimized program, you just need to sit down, count the volume and everything.

01:05:18.000 So we're actually working on an app that can do all of this for you called Cybernetic Fitness.

01:05:18.000 Yeah, yeah.

01:05:22.000 It's not out yet, but that should be a really good way to just plug and play, get an optimized program, not only with the AI that can actually do all of this for us, and walk and roll.

01:05:31.000 Yeah.

01:05:31.000 That's way easier.

01:05:32.000 Yeah, and that's kind of the beauty of it because the thing is about with training that so many people get wrong is it's a delicate balance between so many different factors.

01:05:41.000 Are you getting enough volume while simultaneously getting enough intensity?

01:05:46.000 Is your exercise selection good?

01:05:48.000 Frequency, etc.

01:05:49.000 So all these things, all these factors come into play where you've got to fine-tune your training.

01:05:53.000 Then you've got to fine-tune it even more based on your experience level, right?

01:05:55.000 Someone who's more advanced...

01:05:57.000 They might be able to get away with doing the full six sets, seven sets, whatever, per workout and be somewhat okay.

01:06:02.000 So it depends on the individual, too.

01:06:04.000 Let me ask you this, Menno.

01:06:05.000 Let's talk about rest periods.

01:06:08.000 Obviously, you've got to train hard, short rest periods.

01:06:12.000 Some people swear by that.

01:06:13.000 Then you've got the other camp that are powerlifters or guys that are more strength-centric, and they're like, no, you need to rest three to five minutes, man, so that you can actually make sure that you actually hit each set and lift as heavy as you can.

01:06:24.000 Where should people try to put their rest periods between sets to keep the intensity high while simultaneously still being able to rest adequately to hit proper volume?

01:06:35.000 I think most people, they can actually just auto-regulate it.

01:06:38.000 I'm not a big proponent of doing things by feel.

01:06:40.000 I prefer to go by hard data.

01:06:41.000 In this case, though, we have hard data showing that you can do it by feel.

01:06:45.000 Okay.

01:06:45.000 So I co-offered, together with Brad Schoenfeld, the biggest review paper up until the time showing that the traditional idea of short rest intervals for hypertrophy and long for strength was wrong.

01:06:56.000 Long for strength is correct, but for size, long is also better, at least to the extent that it helps you do more volume.

01:07:03.000 It all comes down to volume in the end.

01:07:06.000 So, longer rest interval means you can do more reps, which is longer time under tension.

01:07:11.000 It all comes back to the tension as the growth mechanism.

01:07:14.000 And therefore, you get greater gains.

01:07:17.000 So, it's not so much about having a fixed rest interval.

01:07:21.000 It's about getting the total amount of work.

01:07:23.000 Now, if you're very pressed for time, then short rest intervals are good because it's better to do an additional set rather than do one set closer to failure.

01:07:32.000 Because we know that doing a set closer to failure, okay, you do two additional reps, or depending on how hard you normally train, maybe you do two additional reps.

01:07:39.000 That's, well, two additional reps worth of growth stimulus.

01:07:41.000 But if you do an additional set, you can probably hit six plus.

01:07:44.000 So that's more growth stimulus.

01:07:46.000 So would it be fair to say that you want to be at least...

01:07:51.000 Two minutes, but maybe below five minutes?

01:07:54.000 Yeah, good for most people that are not pressed for time and trying to hit their workouts in a certain predetermined time period and getting in a lot of volume.

01:08:03.000 Most people can just rest until they feel mentally recovered for the next set.

01:08:07.000 In particular, don't start your next set until your heart rate and your general out-of-breathness has normalized somewhat.

01:08:16.000 Okay.

01:08:16.000 All right.

01:08:17.000 And I guess that depends on each person's fitness level, right?

01:08:21.000 So you can't...

01:08:22.000 So women, for example, typically don't need nearly as much rest as men. 0.93

01:08:22.000 Yes. 0.93

01:08:26.000 They generally have better cardiorespiratory and cardiovascular...

01:08:31.000 Yeah.

01:08:46.000 Yeah, I mean, if you want to take your sweet-ass time, then you can rest as long as you want.

01:08:51.000 But after five minutes, it's not doing that much for you anymore.

01:08:54.000 Gotcha. 0.99

01:08:55.000 So below five minutes, I guess, is like the stupid-proof version. 0.99

01:08:55.000 Okay. 0.99

01:09:00.000 Yeah.

01:09:01.000 Okay.

01:09:01.000 Two to five.

01:09:02.000 It's hard to go wrong with two to five.

01:09:04.000 Okay.

01:09:05.000 Let's see here.

01:09:06.000 Oh! 0.60

01:09:07.000 Time under tension.

01:09:08.000 What are your thoughts on this?

01:09:09.000 I remember roughly 10 years ago, this was all the rage.

01:09:12.000 You know, people were going crazy.

01:09:14.000 Time under tension, man!

01:09:15.000 Occlusion training was exploding, which is basically wrapping up for the audience.

01:09:19.000 It's wrapping up the body.

01:09:20.000 Sorry, wrapping up like limbs to get more blood flow in there. 0.98

01:09:24.000 And people were really focused on time under tension.

01:09:26.000 I'm going to really slow, you know, the lowering portion of the weight.

01:09:31.000 Does it matter that much?

01:09:33.000 How important is it to training?

01:09:34.000 Was it sensationalized?

01:09:36.000 Should people go back to it?

01:09:37.000 What do you think?

01:09:40.000 Time and retention per se.

01:09:41.000 So theoretically, it's very important because we know that it's the tension multiplied by the time and retention that's essentially the growth stimulus.

01:09:47.000 However, when it gets to the implementation, most people interpret that to mean as, okay, I'm just going to slow down my reps, get more time and retention, get more gains.

01:09:56.000 But it doesn't work that way because if you slow down your reps, you cannot do as many reps.

01:10:01.000 And it turns out that that balances out almost perfectly.

01:10:05.000 So how slow you do your reps doesn't matter.

01:10:06.000 You want to control your reps, otherwise it's not your muscles doing the work.

01:10:10.000 But other than that, your tempo is not super important for hypertrophy.

01:10:15.000 For strength, you want to be explosive on the way up, the concentric portion.

01:10:19.000 Yep, the eccentric portion, the descent, when the muscle is lengthening.

01:10:24.000 You want to have control, but the exact tempo just doesn't matter because, like I said, you're trading off more time per rep for fewer reps, and in the end, you get the same total growth stimulus.

01:10:33.000 Okay.

01:10:34.000 Okay.

01:10:35.000 So, I would say time and attention...

01:10:37.000 So, it seems as though time and attention is important.

01:10:39.000 However, basing your entire training around doing a 10-set again lowering might not be the best way to move.

01:10:46.000 Exactly.

01:10:47.000 It's a deceptive concept in that it seems the things you would think Yeah.

01:11:14.000 Because it's like, okay, you're lowering the dumbbell and you were able to hold it for 10 seconds and lower it down slowly, but the fact that you were able to even do that in the first place probably means that you weren't lifting heavy enough because you're able to control that weight.

01:11:27.000 So it's like, you know, yeah, you're accomplishing this, but you're using a weight that's so goddamn low that is it even worth it?

01:11:35.000 So...

01:11:36.000 Okay, and then we talked about the rep ranges, right?

01:11:39.000 Between 5 to 30.

01:11:40.000 So that could be anywhere between, hell, 50% of your one rep max, maybe even less at that point.

01:11:45.000 Yeah, it's about 85% or even 90% all the way down to 30% of your one rep max.

01:11:51.000 So up to 30% of your one rep max you can do and still build muscle mass.

01:11:56.000 Yep.

01:11:57.000 It's funny.

01:11:58.000 That can even be more than 30 reps, but I typically don't recommend it.

01:12:01.000 Wow.

01:12:02.000 It's funny.

01:12:03.000 He's talking all the science behind everything that we do in the gym.

01:12:06.000 Yeah.

01:12:06.000 And it's like, yo, my trainer's right.

01:12:07.000 But now I know why he's right.

01:12:09.000 That's so crazy.

01:12:09.000 Yeah.

01:12:10.000 Yeah, it's crazy, right?

01:12:10.000 This is good to listen to this.

01:12:11.000 Yeah.

01:12:12.000 Guys, that's why I brought him on, man.

01:12:13.000 He's actually, as y'all can see here, he's one of the ones actually doing the research, man.

01:12:20.000 Should we hit some of the questions here, guys?

01:12:22.000 I know they probably might be piling up here.

01:12:24.000 We'll take a quick break and ask some questions because I did have some more questions on meal timing and frequency, which I know we're going to piss a lot of people off on that one, going back to the dieting because so many people are zealots when it comes to that.

01:12:35.000 But we'll go ahead and hit some of your guys' questions.

01:12:37.000 Hell, you guys might even have some questions about mealtime and frequency.

01:12:39.000 And I also want to talk about sugar, too.

01:12:41.000 Because sugar gets demonized in the fitness world. 0.99

01:12:45.000 And I think...

01:12:46.000 I'll talk about that here in a second.

01:12:48.000 We'll get into it.

01:12:49.000 Alright, let's go ahead and hit some of these questions.

01:12:49.000 Yeah.

01:12:51.000 Yeah, but we got time.

01:12:52.000 Let's see here.

01:12:53.000 We got...

01:12:54.000 One second, one second.

01:12:55.000 We are right.

01:12:57.000 Shoujo.

01:12:58.000 JoJo?

01:12:59.000 Okay.

01:13:00.000 I'm 215, was 260, I'm on a 2,000 calorie deficit, eating 200 grams of protein in the gym, trying to keep strength.

01:13:06.000 But my weight loss has slowed down.

01:13:08.000 I don't want to go lower than 2,000 calories. 0.99

01:13:10.000 I'm 6 foot, good muscle, under 2K, just seems too low, but I'm still fat as fuck. 0.98

01:13:15.000 What do I do? 0.99

01:13:16.000 And this is from JoJo, not a bad question.

01:13:17.000 What do you think, Menno?

01:13:19.000 Okay, so the question, if I can summarize it, is...

01:13:23.000 Can you bring it up on screen, Bills?

01:13:25.000 You think...

01:13:26.000 Go ahead, Meno.

01:13:28.000 I'll read it back to you one more time, Meno, real fast for you.

01:13:30.000 Because he threw a lot there.

01:13:32.000 And we'll try to see if we can get on screen for you as well.

01:13:36.000 It was JoJo.

01:13:37.000 He's 215.

01:13:38.000 He was 260.

01:13:39.000 He's on 2,000 calories, eating 200 grams of protein per day, and he's trying to keep his strength.

01:13:44.000 But his weight loss has slowed down, so he's basically hit a plateau when it comes to fat loss.

01:13:47.000 But he doesn't want to go under 2,000 calories.

01:13:51.000 Okay, yeah, I got it.

01:13:52.000 So this is a very common question, or a theme, a common question theme.

01:13:57.000 The first thing you always have to do is, because this happens all the time, I get lots of clients.

01:14:01.000 Most of my PT course students, they ask me this.

01:14:04.000 I have a client and they're on X calories and they're not losing weight.

01:14:07.000 What do I do?

01:14:08.000 Because I think they should be losing weight.

01:14:11.000 First, you have to check Are you actually on that energy intake?

01:14:15.000 Yeah.

01:14:15.000 Because many people, they eat more than they think.

01:14:16.000 They're forgetting about that Starbucks coffee, that latte that was actually 500 calories.

01:14:20.000 They're not measuring the peanut butter that they put on their bread and they think it's like 30 grams, but in reality that's like heaping scoops.

01:14:26.000 It's like almost double that.

01:14:28.000 And yeah, people just make mistakes.

01:14:30.000 They measure their food cooked instead of raw, for example.

01:14:34.000 A lot of ways people can go wrong with their energy intake.

01:14:36.000 So really take a very hard, serious, strict look at what you're eating and are you forgetting anything?

01:14:43.000 Are you tracking well?

01:14:44.000 Are you actually on that energy intake?

01:14:46.000 Are you factoring those meals out?

01:14:48.000 You know, did you think that that meal was maybe 500 calories?

01:14:52.000 Did you actually weigh the food?

01:14:54.000 If you have all of that in order, then the next question is, are you really not losing fat?

01:15:00.000 And first of all, you need to check your weight, because some people, they do lose weight, and they might just have wrong expectations.

01:15:06.000 They just think, oh, I'm supposed to lose a pound per week, and it's not happening anymore.

01:15:11.000 It might be fine.

01:15:13.000 Also, check if your waist circumference or your skin folds, ideally something like that, something that really tests your body fat level, not just your weight.

01:15:20.000 Because what I see as well, and what I get a lot of my students when they start designing programs for their clients, they actually don't lose weight on a fat loss program because they recomp.

01:15:29.000 They're building muscle and losing fat at the same time, and you actually remain weight stable.

01:15:33.000 If you're not super advanced, this is basically the goal.

01:15:36.000 This is as good as it gets.

01:15:37.000 So a lot of people think that Oh, I'm not losing weight, I'm doing something wrong.

01:15:42.000 But they're actually in like that sweet spot, 20% energy deficit or something, losing fat, gaining muscle, great.

01:15:48.000 You get the best of both worlds.

01:15:50.000 If you then decrease energy intake further, then what happens is they start losing muscle.

01:15:54.000 And they are happy because now they're losing weight, but they're no longer building muscle and they actually start losing some.

01:15:59.000 So we saw in one Gartha study, for example, that you can actually go from recomping to losing marginally more fat or not even more fat and just start losing muscle.

01:16:07.000 And so that's not good either.

01:16:08.000 So ideally you want some measure of whether you're losing fat, not just weight.

01:16:12.000 And then, when you have that in order, and you are indeed not losing fat, your energy intake is as it should be, then the logical conclusion of that is, well, you just have to go lower in energy intake.

01:16:22.000 If you're not losing fat on your current energy intake, for sure, then you have to go lower in energy intake.

01:16:28.000 That's physics.

01:16:29.000 And maybe you shouldn't be on this energy intake, your body doesn't care, it's physics.

01:16:34.000 Like, if you're not losing fat, then you're not in energy deficit on this energy intake, so you need to go lower.

01:16:40.000 Man, I want to really applaud you on that.

01:16:42.000 That was one of the best answers I've seen.

01:16:45.000 And the reason why is because I've gotten this question when I was a coach myself.

01:16:48.000 This is probably one of the most common, prevalent questions when it comes to weight loss for the purposes of aesthetics.

01:16:56.000 Are you eating the right amount of calories?

01:16:58.000 I can't tell you how many people don't properly track their calories.

01:17:01.000 They don't even have a food scale.

01:17:02.000 They're not using MyFitnessPal or one of these calorie tracking apps.

01:17:07.000 Every bite or munch or morsel of food that you eat needs to be measured, guys, when you're trying to lose weight.

01:17:12.000 And a lot of people just suck at tracking or they're not tracking at all, or they're trying to eyeball it, and it just doesn't work that way.

01:17:17.000 And then you also mentioned, are you taking...

01:17:20.000 Maybe using calipers or using a tape measure to take your measurements in because yeah, the scale might not move anywhere, but you might be losing some inches or whatever off of your waist.

01:17:31.000 So I think these are all very important things that you need to make sure that you have in check before lowering calories.

01:17:37.000 And I don't know if you guys noticed, he made changing your calories the last resort, making sure you had everything else in order first.

01:17:43.000 Do you have all these things in order?

01:17:44.000 If you do, then yeah, you probably need to go ahead and drop your calories.

01:17:47.000 But I think, you know, less is more and doing the minimum invasive tactic is the best way to go first and then whittle it down from there.

01:17:56.000 Man, Don DeMarco, bro.

01:17:57.000 Yeah, man, I'm gonna give him a Don DeMarco. 0.98

01:17:58.000 Bro, that's fucking awesome, man. 0.99

01:17:59.000 It's crazy. 0.98

01:18:00.000 He just described how I felt for the past couple weeks. 0.95

01:18:03.000 I'm like, damn, I'm not losing weight, but I'm gaining muscle.

01:18:06.000 At the same time, I'm in that sweet spot where I'm gaining muscle, but I'm not losing weight. 0.94

01:18:09.000 But you've got to check your measurements, too.

01:18:11.000 That's a big one.

01:18:12.000 That's one of the things that so many trainees don't do.

01:18:15.000 And also, another thing I used to do as well was I would take a picture of myself every week.

01:18:20.000 Now, it starts to get monotonous after a bit, but when you start scrolling down and you look like a month or two later, you'll see a difference.

01:18:26.000 You'll be like, oh, wow.

01:18:27.000 And I would always take the picture same day, same time of day, once per week, and then just have it, and I'll just have a log.

01:18:33.000 And that's really helpful.

01:18:34.000 And then take your measurements as well.

01:18:35.000 If you're doing all that, like Menno said, and you're not losing weight, then you can go ahead and go back to the drawing board and lower the calories.

01:18:43.000 But that's what a good answer.

01:18:45.000 What if girls tell you that you're getting muscle and they can feel it? 1.00

01:18:47.000 Does that help too?

01:18:48.000 Nah, man.

01:18:49.000 That don't count, man.

01:18:49.000 These hoes be lying, bro.

01:18:52.000 Okay.

01:18:53.000 What else do we got here?

01:18:54.000 Okay. 0.99

01:18:54.000 To the Ninja Saiyan Maragato game, please watch the full IRL stream video and shut the fuck up. 0.99

01:18:58.000 Yeah. 0.98

01:18:58.000 I mean, people are going to hate, man. 0.98

01:18:59.000 A lot of girls I was talking to didn't want to be on camera, so that's why I was off camera so much.

01:19:02.000 I was womanizing.

01:19:04.000 RailerX, I enjoy listening to your shows.

01:19:06.000 Thanks for the great content.

01:19:07.000 Thank you, Railers.

01:19:08.000 Lingling goes, does he know of any studies comparing animal-based proteins to vegan protein?

01:19:12.000 Oh, this is going to be a good one.

01:19:14.000 Also, does he consider all types of calories to be equal?

01:19:17.000 Example, 500 calories of chips versus steak.

01:19:20.000 This is a fantastic question.

01:19:22.000 What are your thoughts, Mano?

01:19:23.000 So the first question is, animal-based protein versus vegan protein?

01:19:26.000 And the second one is, does 500 calories from chips versus steak count, which I think he's just trying to show maybe a lower quality food versus a higher quality food?

01:19:36.000 Does it matter?

01:19:38.000 All right.

01:19:39.000 I have a hard stop at nine, but we can still get into these and probably have time for one more or so.

01:19:44.000 Yeah.

01:19:45.000 And for the first question, animal versus vegan protein quality.

01:19:51.000 Yes.

01:19:52.000 Does it matter?

01:19:53.000 Yes, it matters.

01:19:54.000 Not as much as we used to think.

01:19:57.000 Theoretically, animal quality is of much higher quality because it has better digestibility.

01:20:02.000 The body has trouble digesting plants, they have fiber, they have defense mechanisms that are not easy for the body to absorb and digest.

01:20:13.000 That is a negative factor, plus the amino acid mixture, like all the different amino acids that are in the protein, they are very different from the body.

01:20:20.000 Like a piece of steak, the amino acid mixture in that is very close to that of our meat.

01:20:26.000 Animal meat of all kinds at a biological level is not that dissimilar.

01:20:30.000 So when you get a cow or chicken or steak, whatever, Mm-hmm.

01:20:54.000 However, it seems that the body is very good at using the different amino acids from different foods and also using the free amino acid pool to basically mix and match and create the non-essential amino acids from the other ones.

01:21:08.000 So you need some additional protein.

01:21:10.000 My recommendation, typically, if you want to keep it simple, is if you want to do a completely plant-based diet, then increase your protein intake by some 20%, about 1 gram per pound, or if you want to be exact, I think it's 2.3 gram per kilogram.

01:21:24.000 That's about optimal.

01:21:25.000 If you supplement royally with a protein powder that's 80% pea protein, 20% rice protein, that's a really good mixture with almost a high-quality protein source, both in digestibility and in the amino acid mixture.

01:21:40.000 So you don't need that much additional protein.

01:21:41.000 If you're just winging it and just eating whatever as a vegan, then your protein intake might be very, very high if you want to be optimal, because you might be covered for all the amino acids, but leucine is still very low, or lysine is still very low.

01:21:55.000 There are some of these amino acids that you just might be lacking, and if they're essential, you're limited, you're rate limited by that amino acid.

01:22:03.000 It matters, and you need additional protein, but the question is how much, and if you rely on a protein powder, then the answer is not that much extra.

01:22:11.000 Yeah, and I... Who was it?

01:22:14.000 I gotta give credit to Lane Norton.

01:22:16.000 I know he made a video about this, and he said exactly what you said, that, unfortunately, plant-based protein just doesn't have the same quality because it's lacking in leucine, which I think, if I'm not mistaken, please correct me, Menno, is the number one amino acid when it comes to muscle protein synthesis.

01:22:32.000 And vegan proteins simply just don't have enough of it.

01:22:35.000 So you need to consume more vegan protein to get the same quality of protein that you would get from an animal-based product.

01:22:41.000 Yeah, that's basically true, yeah.

01:22:42.000 Okay.

01:22:43.000 So yeah, guys, so all the vegans out there, man, y'all can stay vegan, but maybe what you said, they should be consuming maybe 2.3 per kilogram of grams of protein?

01:22:51.000 Yeah, if you were around the protein partner, you're going to be good with that amount.

01:22:54.000 Okay.

01:22:55.000 So versus an animal guy is consuming, you said 1.7 per kilogram.

01:22:59.000 Yeah, I typically recommend 1.8 if you really want max gains.

01:23:03.000 1.6 in the literature is enough, but 1.8 should really get you covered.

01:23:07.000 Okay, and if you're doing protein to be safe, 2.3.

01:23:11.000 Yeah, as a vegan.

01:23:12.000 Bam.

01:23:12.000 Okay.

01:23:13.000 Man, you guys better like the goddamn video, bro. 0.99

01:23:15.000 You're not going to get value like this anywhere else. 0.99

01:23:18.000 Let's see here.

01:23:18.000 Do we got a bunch of these questions still?

01:23:20.000 We might have to do a part two or just simply Q&A for the people because Mano's got to go, guys.

01:23:24.000 He's a busy man.

01:23:25.000 And he's on European time, so he's here in the United States right now.

01:23:29.000 We'll do a part two.

01:23:29.000 Yeah, we could do a part two.

01:23:32.000 Let's see here.

01:23:33.000 We'll try to fire around these questions here.

01:23:35.000 We've got a few more minutes.

01:23:36.000 When is Andrew Tate coming on the show again?

01:23:37.000 Shout out to from Stockholm.

01:23:39.000 Torin Danz and LaVidio.

01:23:41.000 Oh, okay.

01:23:42.000 I can't pronounce that.

01:23:43.000 But don't worry, guys.

01:23:44.000 Very soon.

01:23:44.000 Trust me.

01:23:45.000 Very soon.

01:23:46.000 Big Dude goes, I'm 6'290 pounds.

01:23:48.000 How much calories should I eat in a day to lose fat?

01:23:51.000 Should I not eat carbs?

01:23:52.000 And how much protein?

01:23:53.000 Thanks, WGuess.

01:23:55.000 Menno, what do you suggest for people to figure out their maintenance calories?

01:23:59.000 Because it seems to me as though that's the starting point that people need to figure out first and then kind of go from there, how much calories they need to consume per day to maintain their weight, and then they could choose to go up or down from there.

01:24:08.000 How should people figure that out, their TDEE? Yeah, that's something that requires a bit of calculation again and just doing some work.

01:24:16.000 If you want to get a decent idea, you can Google something like catch McArdle, BMR calculator.

01:24:22.000 Or the Cunningham 1991 formula.

01:24:26.000 That's a pretty decent starting point.

01:24:29.000 In the app we're making, this will all be automatic.

01:24:33.000 So that's the easy way.

01:24:34.000 But otherwise, yeah, you just have to do the research and look up a formula like that.

01:24:38.000 And then you have to factor in Firmic Factor Food Factor and Activity Factor and your resistance training level.

01:24:45.000 And it will spit out a number.

01:24:48.000 The accuracy of that depends on how well you put in the inputs, so it just requires a bit of research.

01:24:52.000 Real quick, when it comes to measuring calories as well, for example, calories from a chips or from steak.

01:24:59.000 Oh shit, we forgot that one, sorry.

01:25:00.000 How do you break that down? 0.99

01:25:01.000 Because that's actually a very good question.

01:25:02.000 Yeah, it's 500 calories from steak versus chips the same.

01:25:04.000 How do you break that down?

01:25:06.000 They are almost the same.

01:25:07.000 They are not exactly the same because especially if you're comparing a higher protein versus a lower protein food, there's going to be a difference in the firmic effect of food.

01:25:15.000 So basically the steak is going to increase your energy expenditure more than the chips.

01:25:20.000 The chips are going to have very little effect on your energy expenditure.

01:25:23.000 It's very easy for the body to metabolize, digest, and absorb them.

01:25:27.000 And the steak is going to require a bit more energy to process.

01:25:30.000 It's going to stimulate muscle protein synthesis.

01:25:32.000 So there's a lot more going on in the body which increases energy expenditure.

01:25:36.000 But you're looking at differences of 10, 20% at the very, very most.

01:25:40.000 So big picture is just total caloric intake.

01:25:43.000 And then, yes, the type of energy source does matter, especially when it's protein versus non-protein.

01:25:48.000 But there's also one study, for example, where they compared very processed versus non-processed foods.

01:25:53.000 And they also found about a 10% difference in firmic effect of food.

01:25:57.000 So if you go from a pure crap junk food diet to a healthier diet, you will find that probably you can increase your energy intake by some 10, maybe 20% at the very most level and get similar fat loss.

01:26:10.000 So there is something to be gained by eating healthier and less processed foods, but it's not nearly as important as simply the total energy intake. 0.98

01:26:18.000 Damn, that's a pretty good breakdown. 0.69

01:26:20.000 Yeah, no, I think that's... 0.97

01:26:22.000 Yeah, yeah, no, I mean, that's super important because, like, people tend to...

01:26:24.000 I mean, I hate to say a calorie is a calorie, but the data just shows a lot of the times a calorie is a calorie, and, like, you know, yeah, you might get the thermic effect of food when you eat more protein, right, which will help, but it doesn't make as big of a difference as...

01:26:37.000 I think they've done a study on this.

01:26:39.000 Please correct me if I'm wrong.

01:26:41.000 They took two groups of people.

01:26:44.000 One, they fed them nothing but crap, like sugar, high fructose, corn syrup, diet, whatever it may be, but they kept protein and calories the same, and they found that there was virtually no difference in body composition change between the two groups, even though one group ate a bunch of crap and the other group ate a more healthy diet.

01:27:00.000 They've done multiple studies like that, actually, with different types of sugar, replacing rice with sugar, different types of carbs.

01:27:07.000 I also have an article called, Is a Carb a Carb?

01:27:10.000 And the answer is yes, it is.

01:27:11.000 So it's well established now in research that the type of where you get your calories from, especially given the same protein intake, is minor compared to simply the total energy intake.

01:27:23.000 And the other thing, too, I think that will piss people off, because people like to demonize sugar a lot, right?

01:27:28.000 Which I'm not saying, I'm not advocating, go run around and eat sugar, but I think it's important people realize, like, the sugar doesn't necessarily make you fat.

01:27:35.000 It's the calorie surplus that makes you fat.

01:27:38.000 And people don't want to track calories, they just want to say sugar's bad for you.

01:27:41.000 And I know that there was another study that came out where they fed people sugar versus no sugar, and they found that as long as the person was in a caloric deficit and they lost weight, their health markers improved pretty much the same, even when they ate crappy food.

01:27:58.000 Yeah, being lean is incredibly good for your health.

01:28:08.000 Wow.

01:28:32.000 And I made all the news at the time as well.

01:28:35.000 Yeah. 1.00

01:28:35.000 And for the idiots out there, we're not telling you go eat junk food. 1.00

01:28:38.000 We're simply telling you that it's the calories that's the most important thing. 1.00

01:28:43.000 And losing the body fat, that's the most important thing, versus what you consume.

01:28:47.000 Sorry, first you're going to say something.

01:28:48.000 Yeah, real quick, before you go, so I actually found your videos looking for TRT, like, you know, some research on TRT on YouTube, and just a quick question from me.

01:28:58.000 So, in this case, right, let's say I'm a guy that's interested in doing TRT. What age should I even look into it and get on it, versus should I do it right away?

01:29:08.000 What do you think I'll take there?

01:29:11.000 Super short answer, we can go into this in great detail in the follow-up, but super short answer for most people, annual blood work is a good idea for anyone, and especially beyond the age of 50, and absolutely mandatory at age 65, do your blood work,

01:29:28.000 check if your T levels are normal, and if especially free or bioavailable testosterone is not normal, validate it.

01:29:33.000 If it's again below the normal range, then you definitely want to consider TRT. Do you think they should optimize their training, lifestyle, sleep, diet before they get on the TRT and pretty much exhaust all natural options and remedies prior to going on that?

01:29:50.000 Because there's no turning back once you go to the dark side, right?

01:29:53.000 Yes.

01:29:54.000 Yeah, I mean, there is, but you do risk.

01:29:56.000 It's a risk factor.

01:29:58.000 So you definitely want to have everything optimized.

01:30:01.000 In my experience, though, this is people that are doing the blood work and they are lifters and all these things.

01:30:06.000 They typically have the basics in order anyway.

01:30:09.000 And there's not that much.

01:30:11.000 It's not like if you have the basics in order and you're going to fine-tune how much avocado you eat, sugar and testosterone are going to triple.

01:30:17.000 Probably not anymore.

01:30:18.000 But yeah, if your lifestyle is not in order, sleep, smoking, alcohol use, all those big factors, if those are not in order, then you definitely have to get those in check first.

01:30:28.000 I asked because I'm not actually on it, but I was actually like offered it.

01:30:33.000 However, Myron said- I told him don't do it.

01:30:35.000 Yeah, don't do it.

01:30:36.000 Yeah.

01:30:36.000 I'm not going to do it.

01:30:37.000 But just real quick though.

01:30:39.000 You made the video, you said TRT has R in it for replace.

01:30:42.000 So when you start doing TRT, what happens is you said it replaces the actual generation of testosterone inside of you, right?

01:30:48.000 So doing a young age is bad, I would assume.

01:30:51.000 Doing it too young?

01:30:52.000 Because you become dependent on it, right?

01:30:53.000 Yeah, you're shutting down your natural production.

01:30:55.000 Yeah.

01:30:56.000 Yeah.

01:30:57.000 Mano, I guess what we could do is...

01:30:59.000 Because you got a dip right now, right?

01:31:01.000 Yep.

01:31:01.000 Okay.

01:31:02.000 So we'll bring it back, guys, for part two, and we'll probably make that just strictly Q&A. Yeah.

01:31:07.000 What I could do is we'll stay on air and we'll answer the questions that came in.

01:31:11.000 But no, Mano, before you go, can you please tell the people where they are?

01:31:14.000 I know they're going to probably definitely want to find you and get some of your content.

01:31:18.000 Where's the best place to find you?

01:31:19.000 Do you coach a new mentor as well?

01:31:21.000 Because this is really good info.

01:31:23.000 Yeah.

01:31:23.000 I told y'all, man.

01:31:24.000 Yeah.

01:31:25.000 Yeah, menohanselmans.com.

01:31:26.000 I'm mostly active on Instagram and YouTube, at menohanselmans.

01:31:31.000 So you can find me there.

01:31:32.000 And you can also get a free email newsletter.

01:31:35.000 If you like this type of stuff, then if you go to my website, you'll immediately get it spanned right in your face.

01:31:40.000 And if you get your email in there, you get a lot of free email course lessons, like a tour of my most popular contents.

01:31:46.000 And I really like the fact that you put out studies all the time.

01:31:48.000 Like, guys, if you go look at his stuff, he's always putting out new studies on hypertrophy, muscle and fitness, getting your body on point.

01:31:58.000 So this guy is one of the most up-to-date researchers when it comes to hypertrophy and overall body improvement when it comes to composition.

01:32:05.000 So check him out, guys.

01:32:07.000 I'm telling y'all, he's solid.

01:32:08.000 You guys obviously saw.

01:32:09.000 I'm going to put some of these studies in the description for you guys, too.

01:32:12.000 He cited a bunch of studies here.

01:32:14.000 But, you know, Mano, thank you so much for coming, and we'll do a part two for sure.

01:32:16.000 My pleasure.

01:32:16.000 Thanks, Mano.

01:32:17.000 I hope you can come on the show again.

01:32:19.000 All right, appreciate it.

01:32:19.000 Yeah, absolutely, man.

01:32:20.000 See you guys.

01:32:21.000 Later.

01:32:22.000 So funny.

01:32:23.000 Yeah, no man.

01:32:24.000 Yo, WGuess, guys?

01:32:26.000 Hell yeah.

01:32:27.000 WGuess?

01:32:28.000 WGuess.

01:32:29.000 Come on, man.

01:32:30.000 What other podcast doing this? 0.99

01:32:31.000 One day we're on a fucking yacht, you know, IRL streaming with y'all. 0.95

01:32:35.000 And then next day we're, you know, we're talking about getting you guys on point, getting you guys in shape for the new year. 0.98

01:32:41.000 And that's what we do over here, man.

01:32:42.000 We're not going to sit here and say we're the number one men's podcast and not give you guys a bunch of value.

01:32:46.000 And stay tuned, man.

01:32:47.000 We're going to really get into this fitness niche more.

01:32:49.000 I'm going to try to bring on more people like that that y'all probably don't know who they are but are actually involved in the research.

01:32:54.000 Because if you look at a lot of these big fitness YouTubers, guys, they're citing his work.

01:32:58.000 They're citing Schoenfeld's work.

01:33:00.000 They're citing all these guys' work.

01:33:01.000 So versus instead of bringing one of these guys on, these big YouTubers, why not bring the source themselves that's actually doing the research in the lab?

01:33:08.000 Yeah, because they don't get the actual recognition for what they do. 0.97

01:33:10.000 Yeah, because they don't go fuck, they're not YouTubers, they're scientists. 0.99

01:33:12.000 All the club people get the road. 1.00

01:33:13.000 Yeah, you know what I mean?

01:33:14.000 So, I'd rather go directly to the source for y'all, man.

01:33:14.000 Tell you what you want to hear.

01:33:17.000 So, and we'll do a part two.

01:33:20.000 But yeah, we want to make sure that we get y'all handled here in the chat.

01:33:23.000 Because I'll probably answer most of your questions.

01:33:25.000 Obviously, men will be able to cite the study and tell you guys exactly why XYZ, but I can tell y'all I'll cover a lot of it as well.

01:33:34.000 What do we got here?

01:33:36.000 Blackbird goes, I was very happy to see the team doing great last stream. 0.61

01:33:40.000 Fresh be destroying these Chinese girls. 1.00

01:33:42.000 Oh, LOL. That was my first one, actually. 0.99

01:33:44.000 CGM goes, Hello, I am in a fast until 1 p.m.

01:33:47.000 and train from 12 p.m., eat a big meal, and directly after I lift, I seem to still be able to progressively overload.

01:33:52.000 Should I still eat a meal prior to each lift?

01:33:54.000 No, you don't have to, bro.

01:33:55.000 If it's working for you, that's fine.

01:33:56.000 He said as little as 20 grams of carbohydrates is going to stave off that entor situation.

01:34:03.000 Crackhead goes, for the love of God, what rep range should I be doing?

01:34:07.000 Been bulking for the past eight years now, cutting calories and lifting, doing 12 reps in four sets.

01:34:11.000 I want to have aesthetic build.

01:34:13.000 Also, is there no benefit to cardio at all?

01:34:15.000 Also, my bench not going up.

01:34:16.000 Well, he just told you guys, anywhere between five to 30 reps will help you build muscle mass.

01:34:21.000 Your situation is, if you're trying to lose weight, man, you're not putting yourself into calorie deficit.

01:34:25.000 And he answered that question pretty well with like, you know, are you measuring your food properly?

01:34:30.000 Then, okay, are you properly measuring your progress as far as your body composition?

01:34:34.000 Are you taking your waist measurements, etc.?

01:34:36.000 If all those things are in check, then we need to go back to the drawing board and lower your calories.

01:34:42.000 Now we got how to optimize nutrition for sports like boxing.

01:34:45.000 That's from TrueFit360.

01:34:46.000 I can tell you how this is a prior endurance athlete.

01:34:48.000 You're going to need a lot of carbohydrates.

01:34:50.000 And you mentioned subtly as well, is carb loading and endurance athlete practices do work.

01:34:58.000 But yeah, you're going to need more carbohydrates as an endurance athlete versus what I would consider a cosmetic athlete, like a bodybuilder or a guy that wants to look good on the beach.

01:35:06.000 Is there an optimal way to lose fat to prevent loose skin and stretch marks as much as possible?

01:35:11.000 That's losing fat slow. 0.95

01:35:13.000 I know some of you guys are very critical of how we're getting Mo to lose weight, but that's a part of the reason why I have him on a slow deficit, is that he's losing the weight in a way where, number one, it's sustainable, and then number two, he's not going to look like shit after the fact, or we're trying to mitigate him looking like shit after. 0.82

01:35:27.000 And that's unfortunately what quick fat loss does, especially when you're really heavy. 0.93

01:35:32.000 Johnny Blaze goes, I lost 40 pounds in three months.

01:35:35.000 I might open up my fitness coaching for y'all back again because you guys really have a lot of these questions.

01:35:42.000 It's just that it's very time consuming and I really like to make sure that I give people my all and it's very difficult to do that while doing the pod.

01:35:50.000 But I think I have a...

01:35:53.000 Hey, nigga, you got time now, man. 1.00

01:35:55.000 Overwatch less time, more time for them.

01:35:57.000 Yeah, let's go, buddy! 0.86

01:35:59.000 Well, we'll figure that out.

01:36:01.000 Well, I'm trying to stream that.

01:36:04.000 Go Overwatch.

01:36:05.000 Stream both.

01:36:08.000 Stream, like, helping the clients out?

01:36:08.000 No, man.

01:36:10.000 Help a client play Overwatch.

01:36:12.000 Nah, man.

01:36:13.000 I gotta be attentive, bro. 0.87

01:36:14.000 What the hell? 0.87

01:36:14.000 This is like a fresh... 0.87

01:36:15.000 Man! 1.00

01:36:17.000 The fuck, man? 1.00

01:36:18.000 Alright. 1.00

01:36:19.000 Let's see here.

01:36:20.000 But I might open it back up, but if I do, I ain't gonna lie to y'all, man.

01:36:23.000 I'm gonna have to increase my prices and carry way less clients.

01:36:27.000 Probably no more than 10.

01:36:29.000 I remember at the height of my fitness business, I had like 75.

01:36:33.000 But that's a lot, dude.

01:36:34.000 By yourself?

01:36:34.000 By myself.

01:36:35.000 That was a lot, man.

01:36:37.000 So if I did, I'd have to do it where it's a small group of guys and a certain price point.

01:36:44.000 It won't be cheap.

01:36:46.000 But if people really want it, we could do it.

01:36:48.000 Ivan goes, what is the best way to measure body fat?

01:36:50.000 Why most problematic areas in my stomach where I have little pouch?

01:36:54.000 God bless FNF Myron WFresh.

01:36:55.000 So you can't target fat loss, my friend.

01:36:58.000 That's just going to come down to a sustainable long-term diet.

01:37:01.000 And then, you know, everyone loses body fat at different rates in different areas.

01:37:05.000 Some people tend to hold body fat in their stomach more than others.

01:37:07.000 Some people tend to hold body fat in their biceps.

01:37:10.000 So it really depends on you, but you got to put that calorie deficit to use for a long period of time and go from there.

01:37:16.000 Michael Mode goes, Hey FNF, Happy New Year's to all.

01:37:19.000 Question for the guest star.

01:37:20.000 Does red light therapy or sauna have any benefits for fat loss?

01:37:24.000 We can ask that.

01:37:26.000 From my knowledge, no.

01:37:27.000 Your most important thing is calorie deficit. 0.99

01:37:29.000 This other stuff is all bullshit a lot of times, guys. 0.99

01:37:32.000 It comes down to energy deficit. 0.99

01:37:34.000 What else do we got here?

01:37:37.000 Six Minute Man.

01:37:37.000 My lower abs won't show no matter how much skinny I am.

01:37:40.000 Could it be trapped air in the pelvic region?

01:37:42.000 No, you need to develop that portion from a hypertrophy level.

01:37:46.000 I will start doing more lower ab movements and then also start using resistance.

01:37:51.000 And what's going to end up happening is you're going to build muscle in that area so it'll be more visible when your body fat percentage is low.

01:37:57.000 Guys, when you're ripped and you look good and you got muscles popping out, all that is is muscle development coupled with low body fat.

01:38:03.000 That's all it is when you look ripped.

01:38:05.000 That's simply what it is.

01:38:06.000 So you got to lift the weights, do the resistance training, build the muscle mass up.

01:38:10.000 After you do that, then you put yourself into calorie deficit, lose the body fat, and then bam, voila.

01:38:16.000 The muscle mass that you worked so hard to build is now revealed and it's visible through the low body fat percentage.

01:38:21.000 That's all it is.

01:38:22.000 Niggas said air in the pelvic region. 0.99

01:38:24.000 Oh my goodness.

01:38:24.000 Yeah, I don't know.

01:38:25.000 Yeah.

01:38:26.000 East Serpent goes up 6'3", 205.

01:38:28.000 Menno said 1.7 minimum per protein per pound of body weight.

01:38:32.000 No, he said per kilogram.

01:38:34.000 Per kilogram, my friends.

01:38:35.000 That's different.

01:38:37.000 So I would need over 200 grams of protein a day.

01:38:39.000 I heard if you're natural, your body can't even utilize that much protein, so you should get less protein if you're natural.

01:38:44.000 Is this true?

01:38:45.000 Well, yeah, bro.

01:38:47.000 I think he said 0.7.

01:39:01.000 I'm a college student where my gym is free, but my question is, do you think it's a good idea to eat Chipotle for a source of protein and what's a good meal there?

01:39:11.000 Also, what is a healthy carb and fat to eat for 5-11?

01:39:14.000 We talked about healthy carb versus non-healthy carb.

01:39:16.000 It makes almost no difference in body composition.

01:39:18.000 Number two, as far as Chipotle, guys, I eat Chipotle every single day when I lost to 50 pounds.

01:39:22.000 What I always do is I get a bowl, white rice, black beans, mild salsa, and then double chicken.

01:39:28.000 Boom.

01:39:29.000 Simple.

01:39:30.000 And you're getting your protein from the beans and the chicken, double chicken, of course, and that's a pretty good one right there.

01:39:39.000 Fat loss, but don't want too much loose skin, 6.5, 360.

01:39:43.000 Yeah, you got to lose the fat nice and slow, my friend.

01:39:45.000 But like you said with Menno, you could go up to damn near 30%, 40% calorie deficit and be fine when you're obese. 0.98

01:39:54.000 195 pounds, 507, workout daily, need to burn off body fat, shit getting beefy, though, I swear. 0.97

01:39:59.000 What food to calorie deficit and not be malnourished? 0.99

01:40:03.000 You make me better.

01:40:05.000 What to calorie?

01:40:06.000 What?

01:40:09.000 What foods? 0.98

01:40:11.000 You don't need to worry about being malnourished, nigga. 1.00

01:40:12.000 You overnourished. 0.98

01:40:15.000 Don't worry about malnourishment, bro.

01:40:16.000 You overnourished.

01:40:17.000 So you need to lose that body fat.

01:40:21.000 Peter Table goes, based on your experience, how long do you think someone needs to go to the gym consistently in order to see some results?

01:40:28.000 You also have the right mindset of long-term training.

01:40:30.000 Well, if you're training optimally, you're going to see results in as little as three to six months that are pretty tangible.

01:40:35.000 I have.

01:40:35.000 Yeah.

01:40:36.000 So you just got to make sure that you're optimal.

01:40:39.000 TrueFit360, how to utilize nutrition for weight?

01:40:41.000 Cut sports to have the most energy on match day while maintaining weight?

01:40:46.000 Nice and slow calorie deficit, bro.

01:40:48.000 Give yourself enough time to diet, especially when you're training for sports that are required to be at a certain weight.

01:40:53.000 Because if you diet too aggressively, that's going to fuck you up, especially since you're going to be training hard with cardio and multiple training sessions.

01:41:01.000 So you want to diet down nice and slow.

01:41:03.000 Don't crash diet, guys. 0.99

01:41:04.000 You will fuck yourself up doing that. 0.98

01:41:06.000 What else? 0.99

01:41:08.000 Micah Bell, how many grams of protein per pound is optimal to consume every day?

01:41:12.000 Is there a limit your body can use effectively?

01:41:14.000 Let's say for a 150 pound man who wants to maintain his weight while replacing fat with muscle.

01:41:22.000 One gram per pound of body weight is optimal.

01:41:25.000 It's a little bit more than what Mano suggested, which is.7.

01:41:28.000 He said bare minimum.7.

01:41:30.000 But if you go one gram, I'm on the side of caution.

01:41:33.000 So if you get one gram, it's better to have it extra and not need it than not have it in the first place.

01:41:37.000 You want to make sure that you have adequate bricks to build the house, right?

01:41:40.000 If you try to build a house and you have more bricks on the side, cool.

01:41:42.000 Who cares?

01:41:43.000 But if you don't have enough bricks to build a house, now you run into a problem.

01:41:45.000 So you're better off with just taking one gram per pound of body weight.

01:41:50.000 I need help.

01:41:51.000 My ex left her 5'5", 30-year-old ex for me, and she's 22.

01:41:54.000 I'm 22, 5'11", fit and attractive.

01:41:57.000 Make about 90k, probably made about 50k.

01:41:59.000 She texted him happy birthday behind my back and broke up with me three days later. 0.98

01:42:02.000 Go back to him, I'm confused. 1.00

01:42:04.000 Fuck that bitch, bro. 1.00

01:42:05.000 Why do you care, bro? 1.00

01:42:05.000 Who cares? 1.00

01:42:06.000 Nigga, move on, bro. 1.00

01:42:07.000 Yeah, man.

01:42:08.000 Yo, guys, stop getting one-itis with these girls, bro. 0.94

01:42:10.000 Nigga, she chose, bro. 1.00

01:42:11.000 She's choosing who she want to be with.

01:42:13.000 Not you.

01:42:13.000 Simple.

01:42:13.000 Yeah, bro.

01:42:14.000 Just move on and not care, bro.

01:42:15.000 You got one-itis, my friend.

01:42:17.000 Yeah.

01:42:17.000 Who cares?

01:42:18.000 Fuck that bitch. 1.00

01:42:19.000 Like, y'all really, like, you just gotta... 1.00

01:42:21.000 Guys, be cool with the fact that, like, girls are gonna be hot and cold. 1.00

01:42:24.000 Like, they'll be in you one minute, and then another minute, like, they'll just, like, lose interest, and you might not even know why.

01:42:30.000 It's not your job to find out why.

01:42:31.000 Again... 1.00

01:42:32.000 It's your job to fucking remind her why she's useless and just go find another girl. 1.00

01:42:36.000 Like, who cares? 1.00

01:42:36.000 Enjoy the experience for what it is. 1.00

01:42:38.000 Yeah.

01:42:38.000 Not make it what it isn't, which means making it long-term.

01:42:41.000 Bro, it's a short period of time.

01:42:42.000 Enjoy the experience and get out. 1.00

01:42:43.000 Yeah, fuck that bitch. 1.00

01:42:44.000 Who cares, bro? 1.00

01:42:45.000 Should do you a favor, bro.

01:42:46.000 Any coach you would recommend?

01:42:48.000 Anyone that's based on... 0.97

01:42:49.000 Yeah, I mean...

01:42:51.000 Any coach that's based on evidence-based research, I haven't launched my stuff yet, but it seems like a lot of you guys want to get in shape, so I'll put something together and we'll do something maybe Wednesday.

01:43:01.000 Listen, we got you.

01:43:01.000 DM Myron Coach.

01:43:02.000 He'll put you on the waiting list.

01:43:03.000 Yeah, there you go.

01:43:05.000 So whenever you make it, boom.

01:43:07.000 I'll have it up and running by this week, hopefully.

01:43:09.000 Or email FNFReach at gmail.com.

01:43:12.000 But if you DM me in capital letters, Coach...

01:43:15.000 I'm going to be honest with y'all.

01:43:16.000 If you don't have at least $1,000 to invest, don't even message me.

01:43:19.000 Don't even message me.

01:43:20.000 Serious clients only.

01:43:21.000 Only serious.

01:43:21.000 I'm going to give you all a tangible number.

01:43:23.000 If you don't even have $1,000 to invest, don't even bother messaging me. 0.99

01:43:26.000 And I'm not saying that to be an asshole or whatever. 0.99

01:43:28.000 It's just that I got to protect my time. 0.97

01:43:30.000 Obviously, the podcast comes first, which is why I put the fitness business to the side.

01:43:34.000 To focus on this and getting new equipment and make the podcast better because obviously you have a certain amount of mental energy, right?

01:43:40.000 It's very mentally draining, guys, to deal with these bimbos every single night and also give you all a daytime show and be alert and aware for each of them. 1.00

01:43:47.000 So if I'm going to do this, I'm going to work with a smaller clientele.

01:43:51.000 The price point is going to be high so I can ensure that I'm giving them the best quality service while simultaneously making sure that the podcast is at the highest level.

01:43:58.000 Yeah.

01:44:00.000 If you're serious, you got at least a thousand bucks you want to invest, you want me to work with you directly, hit my Instagram, unplugfitcoach, in all caps, and what I'll do is I'll flag your DM, and when I roll it out, we'll make something happen.

01:44:16.000 But yeah, it's 2024.

01:44:18.000 A lot of y'all want this stuff.

01:44:19.000 I get asked all the time.

01:44:21.000 So I'll roll it back out.

01:44:23.000 But I'm going to keep, you know, no more than like 10 to 20 clients.

01:44:25.000 Absolute max.

01:44:26.000 I can't handle more than that.

01:44:27.000 Cool.

01:44:29.000 And I do everything through an app for guys that are wondering.

01:44:29.000 What else?

01:44:32.000 It's all automated through an app.

01:44:33.000 Jordan1 says, Hey guys, question for Fit.

01:44:36.000 Is Brickle Miami a good market to get property rented out on short-term rentals? 0.99

01:44:39.000 Fuck no. 0.99

01:44:40.000 Oh, short-term? 1.00

01:44:41.000 There's a down season there during May to October.

01:44:44.000 Who wants to do Airbnb though?

01:44:46.000 He's going to struggle.

01:44:47.000 Yeah, most properties here don't allow Airbnb.

01:44:49.000 And if they catch you, you are going to be...

01:44:53.000 So, try again.

01:44:55.000 Maybe Edgewater might be better for you at downtown.

01:44:57.000 But Brickle itself, nah.

01:44:57.000 Yeah.

01:44:58.000 Brickle is very non-Airbnb friendly.

01:45:01.000 Bro, what?

01:45:02.000 There's only like two buildings that allow here?

01:45:04.000 That I can think of?

01:45:04.000 There's two.

01:45:05.000 And they pretty much sold out.

01:45:07.000 So, good luck with that one.

01:45:08.000 Yeah.

01:45:08.000 I can only think of two buildings that will actually let you Airbnb and Brickle, bro.

01:45:12.000 Yeah.

01:45:14.000 And honestly...

01:45:16.000 Look, I don't want to sound like a doomer here or whatever, but they already banned Airbnb in New York City.

01:45:21.000 And I see a trend where a lot of major cities in the United States are probably going to follow suit and ban Airbnb.

01:45:29.000 So if you're an Airbnb real estate guy...

01:45:33.000 Especially if you're in a blue state or whatever, start looking to pivot towards long-term rentals, guys.

01:45:39.000 Or long-term.

01:45:40.000 Because a lot of people like to buy the property and just Airbnb it. 0.99

01:45:43.000 Yeah, you'll make a lot of money on-season or whatever, but it's a little bit more of a pain in the ass because you've got to... 0.98

01:45:49.000 Hire a cleaning team. 1.00

01:45:51.000 People aren't going to care about your shit. 1.00

01:45:52.000 You're going to have to probably make fixes all the time because when you have Airbnb tenants, they don't care, bro. 1.00

01:45:56.000 They're going to come in and mess your place up.

01:45:57.000 Especially if you're in a party location like in Miami or whatever, which is why they don't allow Airbnbs at most of the buildings here in Brickell because this is a residential neighborhood.

01:46:05.000 They want it to be higher class.

01:46:06.000 They don't want riffraff here. 1.00

01:46:07.000 So there's only one to two buildings in Brickell that allow Airbnb in the first place. 0.97

01:46:12.000 And to be honest with y'all, those buildings kind of suck. 0.86

01:46:14.000 So, um... 0.99

01:46:17.000 Yeah.

01:46:17.000 I know, I know.

01:46:18.000 Fuck, what's the name of it? 1.00

01:46:19.000 Is it the Yacht Club? 1.00

01:46:20.000 No.

01:46:22.000 I'm trying to remember what's the name of the building.

01:46:25.000 It's right next to the 7-Eleven by Panorama. 0.99

01:46:29.000 I forget the goddamn name of the building, though. 0.99

01:46:32.000 Nah. 0.99

01:46:32.000 It's some club. 0.99

01:46:34.000 I know they do Airbnbs, but that building sucks. 0.99

01:46:37.000 I would stay... 0.95

01:46:37.000 Yeah, bro. 0.95

01:46:38.000 Nah, it's not the Yacht Club.

01:46:39.000 It's something club, though.

01:46:40.000 Oh, no.

01:46:40.000 But, yo, I would stay away from Airbnbs in Brickell, bro.

01:46:42.000 If you're gonna...

01:46:43.000 You won't be able to do it.

01:46:45.000 Edgewater's fine.

01:46:46.000 But if you want to do it in Edgewater, I think downtown Miami has some buildings that you can do it as well.

01:46:50.000 Downtown for sure.

01:46:50.000 But, you know...

01:46:52.000 I... I don't like investing in condos in Miami, bro.

01:46:58.000 Keep it a thousand with y'all. 0.92

01:46:59.000 The HOAs are too goddamn high. 1.00

01:47:01.000 You're not going to cash flow like that. 0.91

01:47:03.000 And then finding Airbnb in itself is going to be a little bit tougher.

01:47:08.000 So I'm a fan of investing in the city of Miami, but staying away from these luxurious buildings where the HOAs are damn near $1,000 a month or whatever. 0.87

01:47:19.000 If you're running a business or something like that, like me, you guys know I bought this condo, but it's different because we're running a biz out of it, whatever, I'm able to write shit off.

01:47:25.000 But if you're just living there and stuff, it might not be, or you're renting out, excuse me, Renting it out, even Airbnb-ing it, might not be enough to offset the ridiculous HOA fees that you're going to pay and the risk that you put yourself in, where if you're Airbnb-ing out your unit,

01:47:42.000 you might get kicked out by the association.

01:47:43.000 So you've got to weigh all these things out.

01:47:46.000 I know that's a very complicated answer, but it's a complicated situation.

01:47:51.000 Forex goes, I'm 5'5", 150 pounds, trying to bulk, but I feel like I'm losing weight.

01:47:55.000 Eat about 200 grams of protein.

01:47:56.000 What could I be doing wrong?

01:47:57.000 You're not eating enough calories.

01:47:58.000 If you're losing weight, by definition, you're not eating enough calories.

01:48:02.000 Guys, it's science.

01:48:05.000 There's no way around it.

01:48:07.000 To lose weight, you must be in a calorie deficit.

01:48:08.000 To gain weight, you must be in a calorie surplus.

01:48:09.000 To maintain your weight, you must be in a calorie maintenance.

01:48:12.000 Em Will goes, I'm 99.

01:48:13.000 I was a small argument when my growing became big because I didn't understand why.

01:48:16.000 Shortly after I stumbled across your pod with Dr.

01:48:18.000 Ori and everything he talks about is gold and I learned a lot.

01:48:20.000 You earned a subscriber to WFNF. Thank you so much, man.

01:48:21.000 I appreciate that.

01:48:22.000 Good job, bro.

01:48:22.000 Try to bring out that value, man.

01:48:24.000 The old lady with the crazy face expression was trying to pick a fight with Myron. 1.00

01:48:26.000 He only value was her husband.

01:48:28.000 If that don't stamp what Myron says about women value, I don't know what else will.

01:48:32.000 Yeah, bro.

01:48:32.000 I just ignored her the whole time.

01:48:34.000 She was annoying. 1.00

01:48:34.000 She was annoying as fuck, bro. 1.00

01:48:37.000 And she wanted attention so bad and she was like, bro, you're old. 1.00

01:48:40.000 Like, nigga, stop, man. 1.00

01:48:41.000 That's... 0.98

01:48:45.000 Honestly, you know what's kind of funny? 1.00

01:48:46.000 She might have been hot back in her day and she wasn't used to that shit. 1.00

01:48:49.000 You know what I mean? 1.00

01:48:50.000 Like, yo, niggas just ignoring me. 1.00

01:48:51.000 What the fuck? 1.00

01:48:52.000 Give me attention. 1.00

01:48:53.000 But whatever, bro.

01:48:54.000 We don't want to talk to you.

01:48:54.000 You old.

01:48:56.000 She's on something.

01:48:56.000 Yeah, she was on...

01:48:57.000 I don't know what the fuck was wrong with her, bro, but I was just ignoring her. 1.00

01:49:00.000 When it comes to losing weight, how crucial is it to not consume alcohol? 0.99

01:49:03.000 I've had someone say one day of drinking sets you back at least one week in the gym.

01:49:06.000 Also, WFNF. Happy New Year's, fellas.

01:49:08.000 Yeah, don't drink, bro.

01:49:10.000 If you're serious about going to the gym and everything else like that, just avoid drinking it altogether.

01:49:15.000 Yeah.

01:49:15.000 You know, I could tell you, oh, one won't kill you or whatever, but I know a lot of y'all are going to go crazy.

01:49:20.000 So just avoid alcohol altogether if your goal is optimizing hypertrophy.

01:49:24.000 Never know, fresh start, and vacation, friends.

01:49:27.000 Okay.

01:49:27.000 I don't wear glasses.

01:49:28.000 All right.

01:49:29.000 What are your thoughts on meat and vegetables, only diets, no heavy carbs?

01:49:33.000 That's fine if you want, but it's going to be a lot harder to hit your calorie goals, you know?

01:49:37.000 And also, when you tip in Castle Club, you can add pictures in.

01:49:41.000 You can add photos when you tip in. 0.99

01:49:42.000 Oh, shit. 0.99

01:49:42.000 Okay. 0.99

01:49:42.000 So, yeah, so he tipped it and added a picture with it. 0.99

01:49:45.000 And a photo in.

01:49:45.000 That's funny.

01:49:46.000 What are your thoughts on the peptides? 0.92

01:49:49.000 Nigga. 1.00

01:49:50.000 A whole bunch of them.

01:49:51.000 I've seen Eugene Christensen of TRT Clinics now administrating these shots as one.

01:49:54.000 I've listened to Dr.

01:49:55.000 Andrew Galpin and Andrew Hubberman discuss them.

01:49:57.000 Look, bro.

01:49:58.000 When it comes to using any type of performance-enhancing drugs...

01:50:03.000 I'm against it.

01:50:04.000 And the reason why I'm against it is because it's a crutch for a lot of y'all and you guys don't have the rudimentary basics down and you guys want to go ahead and jump on gear.

01:50:12.000 Learn the basics first. 1.00

01:50:14.000 Optimize and squeeze all the juice out of your natural potential before you think about sticking a needle in your ass. 0.99

01:50:20.000 And the reason why is because once you get on the TRT, like we discussed before, there's no going back once you go to the dark side. 1.00

01:50:25.000 Yeah.

01:50:25.000 Okay?

01:50:26.000 So maximize your natural gains. 0.99

01:50:27.000 A lot of y'all that want to jump on this shit, you don't even sleep eight hours a night. 0.99

01:50:30.000 You don't train properly. 1.00

01:50:31.000 You're not getting adequate volume in.

01:50:33.000 You're not even getting enough protein in.

01:50:34.000 You don't have your lifestyle in check in the first place where...

01:50:38.000 You know, you even deserve to go ahead and use this stuff.

01:50:42.000 So maximize your natural gains first before you even think about that stuff.

01:50:46.000 There's no easy way out, guys.

01:50:47.000 Stop being lazy.

01:50:48.000 All right?

01:50:48.000 That's what it really comes down to.

01:50:49.000 That's why I talked with Fresh.

01:50:50.000 I told him, no, bro. 0.99

01:50:51.000 Like, what the fuck are you talking about, TRT? And I get like, no. 0.99

01:50:54.000 You haven't even optimized your natural potential yet.

01:50:57.000 You know?

01:50:58.000 Until you're training in the gym for five years, straight, no breaks, maximize your natural potential, you're sleeping eight to ten hours a night, you're drinking enough water, you're pissing clear all day, you're getting enough protein, you're eating vegetables and fruits, you're getting your micronutrients in as well as your macronutrients in, and you're optimizing everything...

01:51:14.000 Then you could think about even entertaining the situation, but most of y'all can't even do that for five years.

01:51:19.000 Big facts.

01:51:20.000 So don't even bother.

01:51:21.000 You haven't earned the privilege of using a gear yet.

01:51:25.000 But I tell y'all stay natural, man, as long as you can.

01:51:28.000 Gear one! 0.90

01:51:29.000 Yeah, man, it's not worth it.

01:51:30.000 Got a complaint from my building because someone took a picture of the FNF podcast on my 72-inch TV through my window and make it make sense.

01:51:36.000 Wait, what?

01:51:36.000 No way.

01:51:37.000 What? 1.00

01:51:38.000 You capping, nigga. 1.00

01:51:40.000 That's a little too detailed to be capping. 0.91

01:51:42.000 Why would they care?

01:51:43.000 On my 72-inch TV? Because I guess they were able to see it.

01:51:46.000 No, but why would they care about a 10-inch TV show?

01:51:51.000 That makes no sense.

01:51:53.000 Come again. 1.00

01:51:54.000 Yo, what the fuck, bro? 0.99

01:51:55.000 I need a writing. 1.00

01:51:56.000 That's impossible.

01:51:57.000 Love y'all, man.

01:51:57.000 I believe him.

01:51:58.000 Homie. 0.71

01:51:59.000 Yeah, I got it.

01:51:59.000 That's a little too detailed.

01:52:00.000 I don't believe him.

01:52:01.000 Mil rep range should...

01:52:03.000 Because that means he can sue them for privacy reasons.

01:52:06.000 Because they're...

01:52:07.000 So, for example, if it's in his unit, whatever happens in there is his problem.

01:52:12.000 So, for him to care that much about what he's watching...

01:52:14.000 That is weird.

01:52:15.000 It's weird for building actually to care what he's watching.

01:52:19.000 Who knows, bro?

01:52:20.000 Some of these buildings got Nazi rules, man.

01:52:21.000 Nah, bro.

01:52:22.000 Thanks so much.

01:52:24.000 Yeah, I appreciate that, man. 0.98

01:52:38.000 I got some haters saying I'm wearing a wig or hair plugs and I'm like, what the fuck, bro? 0.99

01:52:41.000 I didn't endure a hair transplant surgery. 1.00

01:52:44.000 For all this shit, man. 0.99

01:52:46.000 Yeah, I could talk to you guys about how I got my waves. 0.99

01:52:48.000 If you guys are really serious for it and there's a demand for it, maybe I'll do a whole episode on how to get waves.

01:52:54.000 But yeah, it was a process.

01:52:56.000 I ain't gonna lie to y'all.

01:52:56.000 But if you do the process, you can get them pretty quickly.

01:53:00.000 Lionel Orbion, what if you have 0% body fat?

01:53:03.000 Would you go about gaining weight?

01:53:06.000 Impossible if you have 0% body fat, bro. 0.84

01:53:08.000 You'd be dead, right? 0.99

01:53:09.000 Yeah, you'd pretty much be dead.

01:53:10.000 When is the optimal time of day to exercise?

01:53:12.000 Optimal day is when you feel the best and you can go to the gym and be consistent.

01:53:17.000 How important is sleep and how much is required, especially for a person that is on call for work very often?

01:53:22.000 Bro, sleep is probably the most underrated thing.

01:53:24.000 You guys want to talk about TRT and getting on steroids?

01:53:26.000 Sleep is steroids.

01:53:27.000 Eight to ten hours a night, ninjas.

01:53:29.000 Okay?

01:53:30.000 8 to 10 hours a night, especially if you're training in the gym pretty hard, you're going to need that rest.

01:53:34.000 What is the best product to heal soreness quickly to work out again?

01:53:37.000 That just comes down to your training capacity and eating well and resting adequately.

01:53:43.000 But it's very difficult to avoid DOMS. Does training legs actually increase testosterone?

01:53:49.000 Training your whole body does, my friend.

01:53:52.000 Various layers.

01:53:53.000 Have a great day, gentlemen.

01:53:54.000 Happy New Year, and keep up the great work.

01:53:56.000 Let's go.

01:53:57.000 Shout out to you, layers.

01:53:57.000 Shout out to various layers.

01:53:58.000 We caught up?

01:54:00.000 Alright, and we got Mike Nutz.

01:54:02.000 You gotta be like water and run through these hoes. 1.00

01:54:04.000 Fair enough, man.

01:54:06.000 Y'all are hilarious.

01:54:08.000 What else here?

01:54:09.000 That's it.

01:54:09.000 We got it.

01:54:10.000 FNF. Oh, yeah.

01:54:11.000 So, yeah, guys.

01:54:12.000 FNFreached at gmail.com if you guys want to reach out to us, business inquiries or whatever it may be.

01:54:17.000 Let's see here.

01:54:19.000 Yeah.

01:54:20.000 And I hope you guys enjoyed that IRL stream.

01:54:21.000 Y'all are loving it.

01:54:22.000 It's racking up views. 0.99

01:54:23.000 You know, we're trying to really innovate here and try some different shit. 0.96

01:54:25.000 But we're going to definitely do some more. 0.53

01:54:28.000 I think Wednesday we got an episode planned for y'all.

01:54:30.000 And then Friday I got a special guest coming.

01:54:32.000 There you go.

01:54:33.000 For After Hours.

01:54:34.000 It's going to be a debate, probably.

01:54:37.000 And it's going to be someone that you guys wouldn't think that we would side with.

01:54:42.000 But it'll be very interesting.

01:54:43.000 It's going to switch it up a little bit.

01:54:45.000 Good.

01:54:46.000 So we got some heat coming for you guys.

01:54:47.000 And then I'm thinking, Bills, we'll run Operation IRL Stream for the people Next week, I'm thinking?

01:54:56.000 Next Friday?

01:54:57.000 Yeah.

01:54:57.000 Yeah, it's whenever you're ready.

01:54:58.000 I was going to do it this Friday, but we got a special guest.

01:55:00.000 But I'm thinking next Friday we'll do it.

01:55:01.000 I think you guys are really going to enjoy it.

01:55:03.000 But yesterday's goal was to run the IRL stream, see how we could do it.

01:55:08.000 When we came back, me, Mo, and Bills actually had a meeting on what equipment we need to get to really optimize it.

01:55:12.000 You guys gave us some fantastic feedback.

01:55:15.000 I know that we had some white noise or whatever.

01:55:17.000 We fixed it at the end of the stream.

01:55:18.000 We just got to figure it out with a Zoom.

01:55:20.000 But somebody sent me a suggestion to mute one of the channels.

01:55:23.000 What the hell is it called? 0.99

01:55:24.000 The Zoom P4 or some shit? 0.99

01:55:25.000 Yeah. 0.99

01:55:26.000 So, mute the other channels.

01:55:27.000 So, we'll try that as well, guys.

01:55:29.000 We did try that.

01:55:31.000 Oh, did you mute the other channels while we were there?

01:55:33.000 Yeah, we normally turn them off.

01:55:35.000 Oh, we're still getting the white noise? 1.00

01:55:36.000 Shit. 0.99

01:55:37.000 Yeah, I tried that there and even before I was doing the pre-test. 1.00

01:55:40.000 What's the name of this goddamn thing? 0.97

01:55:41.000 It's called the Zoom what? 0.99

01:55:42.000 Zoom something.

01:55:43.000 I don't even really know. 0.97

01:55:44.000 Like a P4 or some shit? 1.00

01:55:45.000 It's that one that like... 0.86

01:55:47.000 It's like a mobile interface.

01:55:51.000 Bills and Mo are audio engineers, bro. 0.99

01:55:54.000 They're kind of above that bullshit equipment. 0.98

01:55:56.000 That Zoom, we don't use it. 0.98

01:56:00.000 We're trying to figure out how to get it where it doesn't have a white noise.

01:56:03.000 If any of y'all know, they should just DM you Bills, right? 1.00

01:56:05.000 Yeah, you go ahead and DM me on Instagram if you have any tips or tricks.

01:56:09.000 Yeah, it's a Zoom.

01:56:11.000 I'll find it right now.

01:56:12.000 I could grab it from the backpack.

01:56:13.000 You can if you want, yeah.

01:56:14.000 You want me to do that?

01:56:15.000 Yeah, go ahead.

01:56:15.000 Just get it.

01:56:16.000 You got to catch your chat anyway. 1.00

01:56:16.000 Fuck it, man. 1.00

01:56:17.000 Yeah, all right. 1.00

01:56:19.000 Fresh, you going to read the chat?

01:56:20.000 Let's do it.

01:56:21.000 All right, one second.

01:56:24.000 And like the video, by the way.

01:56:25.000 Comment, share, subscribe.

01:56:26.000 There you go.

01:56:28.000 This was a good stream.

01:56:29.000 WGuess.

01:56:30.000 We'll do a part two.

01:56:31.000 WCEO Network.

01:56:32.000 CEO Network. 0.98

01:56:33.000 Damn, I think we got a little more chats than I thought. 0.99

01:56:35.000 We got like three. 0.99

01:56:37.000 Okay.

01:56:38.000 Alright, cool.

01:56:41.000 We'll start right here.

01:56:44.000 Bobby says, I agree that a woman should never divorce her husband, regardless of how happy she is or how hard life gets.

01:56:51.000 However, do you think she should leave if a man is committing self-destructive behavior, like being an alcoholic or gambling, for example?

01:56:59.000 Yeah, leave. 0.94

01:57:01.000 I was saying, I think if your guy is doing drugs or doing crazy shit like that, like, yeah, man, I mean. 0.97

01:57:06.000 Yeah. 0.97

01:57:08.000 Obviously speaking, if that was your daughter, of course, you wanted to leave, you wouldn't want her in that spot.

01:57:12.000 Even though he's taking care of her, that type of behavior will either hurt her or kill her.

01:57:15.000 So definitely speaking, I would get out.

01:57:17.000 Yeah, get out. 0.73

01:57:18.000 And then actually, you know, some guys actually, you know, they don't see, a lot of guys don't wake up until their girl leaves them.

01:57:23.000 So it might be better for them anyway.

01:57:26.000 Hopefully.

01:57:27.000 Yeah, but ladies, for the ladies that watch the podcast, I know we give a lot of advice to guys.

01:57:31.000 For women too, bro.

01:57:32.000 Like, yo, we tell y'all don't get with girls that do drugs. 1.00

01:57:35.000 Women too. 1.00

01:57:35.000 All the ladies that are watching, don't get with no fucking guy that has a gambling problem or does drugs or is involved in criminal activity. 1.00

01:57:41.000 Like, don't do it, man. 0.99

01:57:42.000 Because your safety and your security is dependent on this individual.

01:57:45.000 They're supposed to be your leader.

01:57:46.000 So...

01:57:48.000 For the girls, man. 1.00

01:57:49.000 Like, stop dealing with these fucking degenerates to be your boyfriends. 1.00

01:57:53.000 And God forgive them. 1.00

01:57:54.000 You give them a baby.

01:57:55.000 Yeah, bro.

01:57:56.000 Like, come on, ladies. 1.00

01:57:56.000 Be smart, man. 1.00

01:57:57.000 We give a lot of sauce to the guys, but, you know, we're going to give you some sauce, too. 1.00

01:58:00.000 Like, stop being with fucking idiots that do drugs and shit. 1.00

01:58:03.000 Or alcoholics or gamblers. 1.00

01:58:05.000 Like, they're going to fuck your life up, too. 1.00

01:58:07.000 This is what it is. 0.98

01:58:08.000 It's called the Zoom.

01:58:09.000 P4. P4, guys. 0.97

01:58:10.000 PodTrack.

01:58:11.000 PodTrack. 1.00

01:58:11.000 So if any of y'all know how to get rid of white noise on this shit, message bills on... 1.00

01:58:15.000 It's JBills. 1.00

01:58:16.000 Yeah, at JBills.

01:58:18.000 We got another one that we're using that's better than this one, but we like to have options.

01:58:21.000 We like to have multiple interfaces.

01:58:23.000 We're kind of running a...

01:58:26.000 I ain't gonna lie.

01:58:26.000 We're running a little bit of a complex IRL stream setup, but we're doing it because what I have in mind of what we want to do is gonna...

01:58:32.000 It kind of requires it.

01:58:34.000 So...

01:58:34.000 But...

01:58:35.000 Yeah, fuck that shit. 1.00

01:58:36.000 It's annoying. 1.00

01:58:37.000 Someone else might know how to use that bullshit though. 0.99

01:58:39.000 We like our first option though. 0.99

01:58:40.000 Yeah, the other one is good.

01:58:41.000 Yes.

01:58:41.000 But it's good to always have two.

01:58:44.000 Relationship question.

01:58:45.000 Girlfriend of two years just replaced on Coke and was recently texting her friend about lusting over a co-worker at first live but came clean.

01:58:51.000 That was extremely remorseful.

01:58:52.000 Can a woman redeem or change herself? 1.00

01:58:58.000 Man, why do you have to...

01:59:00.000 No!

01:59:01.000 This problem, right?

01:59:01.000 Why do I have to fix her?

01:59:04.000 Why do I have to actually wait for her to change her bad behavior? 0.92

01:59:07.000 And he said relapsed.

01:59:08.000 Keyword, relapsed.

01:59:10.000 So she had the problem before.

01:59:11.000 What do we tell y'all niggas on this podcast? 1.00

01:59:13.000 A girl's a sex worker. 1.00

01:59:15.000 She does drugs. 1.00

01:59:16.000 She's hot, bro. 1.00

01:59:18.000 Sex is great. 1.00

01:59:19.000 I'm gonna stay and figure shit out. 1.00

01:59:21.000 We told you, nigga. 1.00

01:59:22.000 Bro, the key word is, you said, relapsed. 0.98

01:59:24.000 Yeah, bro.

01:59:24.000 So that means that she used to have a problem before.

01:59:26.000 Yeah.

01:59:26.000 I tell y'all all the time, bro.

01:59:28.000 Girls that used to be sex workers or girls that used to do drugs almost always go back to what they know. 1.00

01:59:34.000 Just don't take them seriously, bro.

01:59:36.000 See, the problem is, they be wifing them up.

01:59:37.000 Yeah.

01:59:38.000 Just have some fun, bro.

01:59:39.000 Yeah, man.

01:59:40.000 What's wrong with y'all niggas, man? 1.00

01:59:41.000 Like, bro, like, do you niggas not, like, okay, you know what? 1.00

01:59:45.000 I'll use myself as a fucking example, all right? 0.99

01:59:47.000 Like, yo, let's go rewind to last night. 0.99

01:59:49.000 What?

01:59:52.000 When I meet a girl, right, I'm talking to her, I'm asking certain questions, and I'm listening very intently.

02:00:00.000 If she reveals anything that is what I would consider a wife deal breaker, mental instability, former drug use, alcoholism, doing some thought activities, whatever... 0.96

02:00:15.000 I automatically in my mind put her in the sex only category and she never leaves that category. 0.98

02:00:20.000 She belongs to the streets. 1.00

02:00:22.000 I need you motherfuckers to be the same exact way. 1.00

02:00:25.000 The problem with you guys is you guys meet a girl and you think I can change her. 1.00

02:00:29.000 I meet a girl, I accept her for what the fuck she is and I put her in a certain category and act accordingly. 0.99

02:00:36.000 Stop thinking you're going to change these girls. 1.00

02:00:40.000 Literally, every girl I met yesterday, while we were there on the yacht, I was like, I would never wife none of these bitches. 1.00

02:00:45.000 But you know what? 0.99

02:00:47.000 I can have some fun with them.

02:00:48.000 And I just put them in that category.

02:00:49.000 So, whether I close or I don't with them, it doesn't matter.

02:00:53.000 Because they were in the streets category already. 0.94

02:00:56.000 But a lot of y'all meet these fucking girls, put them in the, she could be the one category, even though she gave you a bunch of red flags. 1.00

02:01:04.000 And then you get attached to her because you put her in that fucking category where she has the ability to get you attached. 1.00

02:01:09.000 And then your dumb ass is over here sending us a message later on. 1.00

02:01:12.000 Yo, she relaps on cocaine. 1.00

02:01:14.000 Nigga, why do you even wife her in the first place knowing that she used cocaine? 1.00

02:01:18.000 The fuck is wrong with y'all? 1.00

02:01:20.000 Like, stop being simps, man. 1.00

02:01:21.000 Stop it.

02:01:23.000 Stop it! 0.99

02:01:24.000 When you meet the girl, okay? 0.99

02:01:28.000 Learn as much as you can about her and act the fucking corningly. 0.90

02:01:32.000 If she tells you anything that's a disqualification, it's a disqualification. 0.98

02:01:36.000 Done!

02:01:37.000 She can't ever become a wife. 1.00

02:01:39.000 But you motherfuckers think you could change them. 1.00

02:01:42.000 You can't! 1.00

02:01:42.000 Nine out of ten times. 1.00

02:01:45.000 Alright? 1.00

02:01:45.000 So just put her in the sex-only category and save yourself the fucking headache that you're dealing with now. 1.00

02:01:50.000 Because now, you got a coked-up 304 that you thought changed, she didn't, your dumbass invested two years in her, and then you're over here wondering, asking us, yo, what should I do, bro? 1.00

02:01:59.000 She realized, nigga, you should never been with her in the first place. 1.00

02:02:02.000 So take that two years as a fucking L, you're a fucking dumbass, you deserve to get fucking ridiculed for this, because you wasted two years, wife and a girl that should never be wiped in the fucking first place, you retard. 1.00

02:02:13.000 Alright? 1.00

02:02:13.000 So take this goddamn L. And anybody else in the chat right now, don't laugh at him. 1.00

02:02:16.000 Because a lot of y'all niggas are in the same goddamn fucking category. 1.00

02:02:19.000 Wiping up these girls that should have never fucking been wiped up in the first place. 1.00

02:02:22.000 Then y'all niggas come in and send us a super chat. 1.00

02:02:24.000 Long ass message. 0.96

02:02:25.000 Bro, but she does this or whatever. 1.00

02:02:27.000 You should have never given her the opportunity to be in that situation in the first place. 1.00

02:02:30.000 So you deserve the fucking L. You deserve to get your heart broken. 1.00

02:02:32.000 You deserve to get made fun of. 1.00

02:02:33.000 You deserve to get fucking finessed. 1.00

02:02:34.000 Because you're the fucking retard that wiped up the wrong girl in the first place. 1.00

02:02:38.000 What the fuck is wrong with y'all niggas, man? 1.00

02:02:40.000 God damn! 1.00

02:02:45.000 Bro, when you first meet them, put them in the correct category, and you will never deal with this problem ever fucking again. 1.00

02:02:51.000 That's the best advice I could give to y'all niggas that want to sit here and cape for these hoes. 1.00

02:02:54.000 Meet the girl, ask prodding questions, okay, obviously in a certain way so she doesn't catch on to you, and if she says hoeshit, done! 0.99

02:03:03.000 That's it!

02:03:04.000 Streets!

02:03:06.000 Simple, man!

02:03:07.000 Simple. 1.00

02:03:08.000 Fuck! 1.00

02:03:08.000 Twitch. 1.00

02:03:09.000 Let's get off of Twitch. 1.00

02:03:12.000 God fucking damn, bro. 1.00

02:03:15.000 It's because like, yo, nothing pisses me off more than you fucking guys sitting here committing to fucking sluts, man. 1.00

02:03:21.000 And then coming to me and saying, yo, what do I do? 1.00

02:03:24.000 What do you mean what do you do? 1.00

02:03:26.000 You fucked up! 1.00

02:03:27.000 Big time! 1.00

02:03:32.000 We should call it academics.

02:03:33.000 Nick it.

02:03:35.000 He said Nick it.

02:03:36.000 Let's move on.

02:03:39.000 Far6 says, thoughts on different types of protein, whey, iso, collagen, and Cas.

02:03:44.000 We talked about that.

02:03:45.000 Animal protein is all fairly similar.

02:03:47.000 Hey boys, what do we think about the upcoming Black Swan event and what do you think it will be?

02:03:53.000 Black Swan event?

02:03:55.000 Probably like a financial crash of some kind.

02:03:57.000 Oh.

02:03:58.000 Well, I'll tell y'all ninjas this, it's not going to be real estate.

02:04:00.000 Yeah.

02:04:01.000 There's a housing shortage, even though everyone tries to tell you that it's going to be real estate.

02:04:05.000 But in the residential world, especially with single-family homes, you're fine.

02:04:10.000 In NYK, $200K in cash, looking to get my first property this year.

02:04:14.000 What should I be looking for in ideal buying opportunities, assuming NY is out of my budget?

02:04:17.000 Where should I be looking nearby?

02:04:19.000 Look at Connecticut, look at New Jersey, Massachusetts maybe even.

02:04:24.000 Or upstate New York. 0.99

02:04:25.000 But yeah, you ain't gonna get shit for $200 in New York, bro. 0.99

02:04:27.000 Yeah, bro. 0.99

02:04:29.000 In New York City, at least.

02:04:30.000 You're gonna have to be at least an hour plus away from the city to find anything.

02:04:34.000 And maybe even more.

02:04:35.000 You're gonna have to be in the boonies.

02:04:37.000 Anything else?

02:04:38.000 Yeah, we got one more.

02:04:39.000 Just came in as I minimized it.

02:04:41.000 Okay.

02:04:41.000 One second.

02:04:44.000 Shout out to all you ninjas, by the way, man.

02:04:46.000 I am Jay Russell.

02:04:47.000 Oh, we got him on the screen now.

02:04:49.000 Yo, Big Mo, what's up, bro?

02:04:50.000 I saw a while ago you mentioned SAE. That's me, alumni, SAE Hollywood.

02:04:55.000 Just wanted to say, what's up?

02:04:56.000 Also, Happy New Year.

02:04:57.000 I'll look into that Zoom.

02:04:58.000 I had a problem before.

02:05:00.000 Okay.

02:05:00.000 Oh, he had that problem, too.

02:05:01.000 Yeah, bro.

02:05:03.000 Like...

02:05:04.000 Yeah, man. 1.00

02:05:04.000 This shit pisses me off. 1.00

02:05:05.000 And that is... 1.00

02:05:07.000 I know him.

02:05:08.000 He's a legit engineer as well.

02:05:10.000 Yeah.

02:05:11.000 So...

02:05:12.000 Oh, Hukami dumped her.

02:05:13.000 He said he already dumped her, by the way.

02:05:15.000 But WRant, WFNN. Okay, man.

02:05:17.000 I'll give you a dime for doing that. 1.00

02:05:18.000 Good shit. 1.00

02:05:19.000 Good shit. 1.00

02:05:20.000 Be smarter next time, bro. 1.00

02:05:22.000 Don't go back, though. 0.99

02:05:22.000 Don't go back, nigga. 0.99

02:05:23.000 Y'all niggas dumped him and then go back. 1.00

02:05:24.000 Yeah, don't go back. 1.00

02:05:25.000 Don't even fuck her, bro. 1.00

02:05:26.000 Don't even do that. 1.00

02:05:27.000 Because you guys get your emotions back.

02:05:29.000 I'm glad that you broke up with her.

02:05:30.000 Shout out to you.

02:05:31.000 W for you, man.

02:05:32.000 Just, bro, just be smarter, man. 1.00

02:05:34.000 When girls give you disqualifying admissions, don't fucking wife them, bro. 1.00

02:05:41.000 You know? 1.00

02:05:42.000 Just don't wife them. 1.00

02:05:43.000 You know, you go to, you know, you want to be a police officer, you admit on there that you committed a felony, they disqualify you from the process.

02:05:49.000 Sorry, but you're not a candidate with us anymore.

02:05:51.000 Same situation, bro.

02:05:53.000 Come on, man. 1.00

02:05:54.000 Start putting some prestige on your goddamn names, guys. 1.00

02:05:57.000 Happy Haitian Independence Day, Mo. 1.00

02:05:58.000 And that's from Edgar Reyes. 0.99

02:06:01.000 Happy Haitian Independence Day, suck up fit. 1.00

02:06:04.000 Alright. 0.99

02:06:04.000 So, guys, I think this was a fucking awesome episode. 0.99

02:06:07.000 I hope you guys enjoyed that interview with me. 0.89

02:06:09.000 Oh, one more?

02:06:10.000 Okay.

02:06:11.000 In your opinion, does a chick who goes to uni exclude... 1.00

02:06:13.000 What?

02:06:15.000 Exclude from being white material?

02:06:17.000 No.

02:06:17.000 No, bro.

02:06:18.000 That doesn't. 1.00

02:06:19.000 But if she's a whore in college, that's different. 1.00

02:06:21.000 Evening, guys. 0.98

02:06:22.000 Rickle busy during the summer of May-October or is only busy during high season and winter?

02:06:26.000 It starts getting busy in October.

02:06:29.000 That's when the people from the north start coming down here because it starts to get colder there.

02:06:33.000 So late fall, it picks up.

02:06:36.000 And it goes all the way into the spring.

02:06:40.000 PrettyKing77, why is it important to sleep to lose weight besides just not eating in time?

02:06:43.000 Doesn't that mean you can stay awake and not eat to get the same results?

02:06:47.000 No, bro.

02:06:47.000 Sleep has to do more with recovering from the training so that you can actually feel better, so you can train harder.

02:06:54.000 Awesome.

02:06:55.000 That's great, Jeremiah.

02:06:55.000 And I totally agree with you about TRT and peptides.

02:06:57.000 I'm the one who chatted the question earlier.

02:06:58.000 I think it's something people do who want to skip the steps.

02:07:03.000 But with that, you don't get any of the discipline nor build the mental fortitude.

02:07:07.000 Exactly.

02:07:08.000 You have to do the work because game recognize game.

02:07:11.000 And when you are real ones, they will know.

02:07:12.000 Absolutely, my friend.

02:07:13.000 You got it and hit the nail on the head.

02:07:15.000 Man, we got a high IQ audience, man.

02:07:17.000 I mean, a 2% body fat percentage, how would you go about gaining weight and muscle?

02:07:21.000 Number one, you are not 2% body fat, bro, because if you were 2% body fat, you would be dead.

02:07:25.000 Just to give you guys a glimpse, guys that are stepping on stage to compete in bodybuilding for Mr.

02:07:31.000 Olympia, they're stepping on stage at about 5% to 7%.

02:07:34.000 So you definitely ain't at no 2%, bro.

02:07:38.000 Okay.

02:07:39.000 Anything else?

02:07:40.000 One last one.

02:07:41.000 Last one here.

02:07:42.000 TubeSot goes, Happy New Year. 0.93

02:07:43.000 Question for you, Myron.

02:07:44.000 And what order is the best way to start getting better at attracting women?

02:07:48.000 Money status, looks, suave, etc.

02:07:50.000 Thank you for your help and honesty.

02:07:51.000 For the record, I'm 30 years old and kind of starting late here.

02:07:54.000 You got to work on all of them, bro.

02:07:55.000 You ain't got time to waste.

02:07:56.000 You've got to work on your money.

02:07:57.000 You can work on your money while still working on your looks, going to the gym and improving your aesthetics in general.

02:08:03.000 And then, obviously, on the weekends, go out, talk to some girls, work on your robo game, and don't be a weirdo.

02:08:11.000 And then, guys, no After Hours tonight because it's New Year's Day and, you know, 304s with their families are hungover.

02:08:17.000 So we'll be back on Wednesday.

02:08:20.000 I'm going to give you a two-parter.

02:08:21.000 We're going to have a Womanizer Wednesday. 1.00

02:08:23.000 And then we're also going to do After Hours there.

02:08:26.000 And then we might actually give you all an IRL stream, too, maybe after that.

02:08:29.000 Have dinner with you guys after the show.

02:08:31.000 Cool.

02:08:32.000 But today, we're going to just do this show, give you guys a bunch of value.

02:08:35.000 I want you guys to really take this in.

02:08:37.000 The timestamps are going to be up, and we're just going to recalibrate some stuff in the backpack and stuff like that.

02:08:41.000 And yeah, anything you guys got before we...

02:08:44.000 That's it for me.

02:08:45.000 Man, I love y'all ninjas, man.

02:08:46.000 Share this video with a friend, bro.

02:08:47.000 This was a lit episode.

02:08:48.000 Know it gives you guys more value than Fresh Fit.

02:08:50.000 Number one best podcast in the world.

02:08:51.000 We love y'all.

02:08:52.000 We'll be back.

02:08:53.000 On Wednesday, give you guys a two-parter.

02:08:55.000 We might even give you a three-parter now that we finally got the IRL backpack ready to go with dinner as well to make up for this lack of after hours tonight.

02:09:02.000 But, you know, it is what it is. 0.99

02:09:03.000 304 has got to have families and be hungover and shit too. 0.99

02:09:06.000 So, happy new year, guys. 0.99

02:09:08.000 Peace!

02:09:08.000 I ran, I ran so far away I just ran, I ran all night and day

Fresh & Fit - January 01, 2024

How To Scientifically Burn Fat & Build Muscle w- Menno Henselmans

Episode Stats

Summary

Transcript