Getting Photoshoot Lean + Other ADD Ramblings with Luke Leaman

# Getting Photoshoot Lean + Other ADD Ramblings with Luke Leaman

**Channel:** Ali Do Is Win
**Published:** unknown
**Source:** https://dts.podtrac.com/redirect.mp3/media.transistor.fm/6029dbdf/ee844f34.mp3

Welcome to the Allie Do Is Win podcast, your source for the most transparent and truthful information out there when it comes to your health, hormone optimization, nutrition and fitness needs. I am your host, Allie Gilbert, and I am delivering this information to you guys with a lot of crass and a little bit of class. I hope you enjoy the show as much as I enjoy interviewing the guests on here. that's when the best stuff happens is when i'm making fun of you offline so i was literally just making fun of luke's last post of his hanging uh were they hanging leg raises where your abs look ridiculous but if they actually used a filter those are not hanging leg raises those are bleak crunches or a boy because i don't know what i'm going to call them i have a real problem like naming stuff after myself but it's um it's basic because you're not actually lifting your legs you're rotating your hips so for me um when i hurt my back i actually was playing around with stuff and i go okay what can i do to create more flexion in my spine um with it and i was getting bored with just like hollow holds and you know reverse crunches and things like that and i said how do i if you think about doing like hanging leg raise how do you regress that okay you go on the ground and you do gar hammers or whatever on a bench and then you get to the hanging i went okay so what about just hip rotation if i just want to work abs and obliques and create more hip rotation um how do i do that and i was like well shit i guess i could put a bar in a rack and then put a bar pad on and just use that as a fulcrum so that i could just concentrate on rolling my hips up and getting that active in posterior rotation and i'm like fuck that worked really well and then i go what do i name it i go man i can't name it after myself because everybody's doing that and uh that's what I call it hanging oblique rotation or hanging it after me I haven't named anything after me I did actually name an exercise after one of my clients that was a cool one yeah but not me you said I'm a dream client I'm sorry your wife said I'm a dream client you would know that the thing is I haven't I haven't I haven't had to invent an exercise for you yeah yet but I will but I will you gave me the Lehman step up though I liked that step up yeah and I did not name that I just want to be really clear one of my students did and I was like that's fine you want to call it that's fine but I didn't name it but but the the point of that is is if you had a little bit of a filter of somewhat of a tan it would look yeah you know yeah I have no tan I've actually put a filter on this now so you wouldn't make fun of me but now I look like fucking Willy Wonka in the chocolate factory oompa loompa shit but oh god well because you guys just got through rainy season so you haven't been outside that and you know what um because of the high rates of cancer here because the uv index is so high and you in at least in queensland um you can't go to a tanning salon they're illegal like a traditional solarium you can you can own a tanning bed but you can't do it commercially and it's crazy fines like this uh i just read a thing a couple weeks ago these guys got caught they were in a warehouse and they had like three tanning beds and they got caught and it was something like a 1.5 million dollar fine it's like 500 000 fine for each unit that you have like it's nuts craziness that's like getting arrested for like happy endings but you own like a tanning tanning salon but but you know that's that's totally legal here completely legal brothels are legal like you can go get a tie massage and get a rub and tug after it completely legal, but you can't get in a tanning bed. But you can go outside in the sun with uncontrolled, brutal UV radiation, but you can't do it in a controlled environment because of melanoma. File under everything that makes zero sense in Australia. Yeah. Well, and then they make it worse too, because when I tell clients, when they go get their labs done, I'm like, look, I want you to put vitamin D on here. And then some other things for vitamin D conversion, the doctors won't do it because they already know that everyone's so deficient in vitamin D or that they don't even test it, but then they don't allow you to really buy it either. Like you can only buy 1000 IU vitamin D. So it's just, it's, it's a crazy, it's a crazy nanny state stuff that we deal with over here. But I think Australia like has conversations with Canada as who can be more ridiculous in their supplement restrictions. Yeah. Or even like melatonin. Melatonin is now over the counter. That used to be prescription. You can get homeopathic melatonin, it doesn't do anything. But if you want actual melatonin, you can get it over the counter now, but only if you're above the age of 55, because apparently only they need it. So if I wanted to go get melatonin I have to go to the doctor because I not a citizen I have to pay to see the doctor And then I have to buy a bottle of two milligram 30 tab melatonin And so I have to just order it from the States and hope it gets in gets clear as customs. So if you're a 54, there's no chance, no chance. So you gotta like, uh, you gotta go, you gotta go to the grocery store and say, Hey, um, excuse me, excuse me. Hey, can, can I give you a fiber to go in there and get me some melatonin? Like, it's like a real shady. next time I have to take out a loan to FedEx you guys a package I'll try to include some melatonin the fees to literally FedEx across the world it's like crazy yeah I mean it balances out because then you have cinnamon toast crunch for at least a year oh man that's so good I just I inhaled all of that too and all of it um so how about we talk about like this photo shoot thing I did yeah that yeah we we planned um so we originally planned it like because you got me so shredded for my wedding and then we're like let's do a shoot and then just like the wedding we moved that three times and it became like this never-ending prep but it was enjoyable and you did it the right way so for context kind of talk about what you know it's been like taking me through this whole journey for the past i mean i've been with you guys four years now yeah so um my crazy and everything i gave luke full you know disclosure rights to everything about me so you guys know that i'm fully transparent so yeah easy well yeah i mean how do we start this how do we start so we'll start with your old nickname i can't call you that anymore which was crazy alley uh that's what we called you first because like when you when you first came on and and and I just want to be clear this is this this story that we're about to tell is the most common story I see training people especially women um and I used to think it was going to get better it's going to get but it's not it's not like women are still crazy when it comes to this stuff and it's if we go way way back even before I started training you uh when I got in the industry, it wasn't, it was like super taboo for women to actually be in the jump. Like you, it was all dudes. It was a bros club. You might have one or two women that, that the weird freaky bodybuilders that would come in, you know, but it wasn't like it is now where, you know, you've gotten mass amounts of women that actually want to get strong. Like women want to lift heavy. They want to lift hard. They want to grow muscle. It's now become accepted. Thank God for women to actually put on muscle and pursue strength and hypertrophy. But it wasn't always that way. And I mean, you got to think this is only only 20 years ago, when I started a little over 20 years ago that I started personal training. And then even before that, you know, I've been in gym since I was eight years old, and you never saw any women in there. So it's changed a lot. But then you've gone through this, this whole thing of, you know, there's still the stigma for women. And there's this still kind of psychological issue too, because they want to put on muscle, but they don't want to put on weight to do that. It's like, okay, if you eat and lift to grow, you're going to have to accept the scale going up. And that was the first battle for you is I think you were eating something like 1100 calories when we first started and your output was really high. And so it's like, okay, you want to look like Dana Lynn Bailey. you're going to have to put on a significant amount of muscle mass. And this is going to take a long time and you're going to have to be okay with the scale going up. So I still remember, I, I don't do a lot of reverse dieting. I only do reverse dieting. If someone has that kind of psychological thing where they see the skill jump up, you know, a pound and they freak out. Right. I would rather just take them straight up the maintenance and just rip the bandaid off and get it over with. But with some people, you can't do that because they've been eating so low for so long that the minute they, let's say, I think the first thing I did was take up to like 2,100 calories or something. 2,400, I think. You start freaking out. I can't remember. Yeah. And then I was like, okay, we'll do it slowly. So let's just go to 1,800. So we went to 1,800. You put on like one and a half kilos. You freaked out. Let's go back to 1,100. and then we went back up to 1800 you freaked out went back to 11 so this process went on for a long time until you finally got okay with now bringing that up a bit when you start putting on muscle but that's kind of the that's the the the mind fuck that this can be because women have such a psychological attachment to the scale and it's the scale doesn't matter it it does in certain situations but it's only one metric to look at there's a lot of other metrics you have to look at in order to um to put on muscle and put on strength But a lot of women are really hesitant to do that The best thing you had me do was change it to kilos because I still don know the fucking math Like I'm like, whatever, like. Yeah, man, that's it. It's such a weird thing. I remember I was like, how do I, how do I scramble her brains? So she stops freaking out about a pound. Well, if we turn it to, if I tell her to turn her scale into kilos, she's not going to understand what that means. you're not going to pull out a fucking calculator abacus. You're going to pull out your TI-85 Texas Instruments calculator and start trying to figure out how many pounds 500 grams are. But if you think about it, if you gain 400 or 500 grams, you're like, oh, grams, that's a really small number. Well, that's a fucking pound. So psychologically, it's easier to put on 400 or 500 grams than it is to put on a pound. And I don't know why that is, but it works really well. Really well. And then looking back, I'm like, it's like so embarrassing to think like, oh my God. Cause you know, if I have clients and I have men who freak out like that and I'm just like, yo, like you gained like two pounds and I start laughing and I explain how I was that way. And I'm like, oh my God, thank you for not kicking me out. Cause it's like mortified to be like, oh my God, that was me. Like if I knew then what I've learned through your courses that I know now, and it's like, holy shit. It's like, it's so crazy that people are like, so wait, if you diet on low calories and, and we can say like when, when we wanted to get low, there were times you had me at 1100. However, I did not live at 1100 before I was living at 1100 and couldn't drop weight. Whereas now if we drop to 1100, I'm able to lose it. So it's like, oh my God, the psychology behind it but yeah and there's a there's a time and place for going low yeah but you have to be in a position of leverage to go low so i wasn't you know you have to get to a point where you're eating at a sufficient level and that way when we pull calories out or add a little bit more activity that creates a deficit if your maintenance is that low you're tired all the time you're not training well your performance sucks you go out you go for a run you go do your endurance stuff You're like, man, this sucks. I'm not sleeping well. That stuff needs to be corrected first, which means we have to get your calories to a sufficient level. And try to get it close to what we would focus on as like theoretical maintenance. And see how close we can get there. Maybe even get there and put on some weight. And then pull it back down. Go back up. Put some weight on. Pull it back down. and eventually get to a point where you can eat 1800, 2000, 2200 calories, and you just consistently recomp. And then if we have an event, or we have something where you start feeling fluffy, or a little bit watery, or heavy, cool, we can just go down for a few weeks, get rid of that and go back up. Side note, do you remember 20 years ago, when like, I think it was Gold's or powerhouse, they had the women's room like yeah a lot of them still do they still have that yeah yeah i remember see that it was like the adduct but you know the bad girl good girl machine yeah and then like the pink weights and then like select machines that you know god forbid you do them in front of any dudes but they have uh yeah they'd have like dumbbells up to maybe five or six pounds uh tiny little room off in the corner men weren't allowed to go in there abduction deduction machine that have that, that the, what was it? The toner. You remember the toner thing, the little spring you put in your legs and move your knees back and forth. Those are actually pretty good. Yeah. I forget the thigh master. Thigh master. Yes. Thigh master. And then the glass going into that room was like fogged. So you couldn't see in, it's like, can you imagine that nowadays? Like as a thing, I had a buddy that called me, he goes, Hey man, I found one of those old thigh masters. I think his mom had it or something. So what he would do is he would use that to warm up as a doctor's before he squatted. He said, man, my squats feel fantastic after a few rounds of this. So now I'm going to look for a thigh master. Oh, I bet we could find one on Amazon or something, probably for like $400 or some shit. Probably. Vintage. Yeah. Vintage. So, so, so getting, getting ADD. So we're going to have a lot of tangent tangents today. But so anyway, you, you brought me through like the wedding prep and finally I got used to the fact that I can gain and lose weight, which is probably one of the hardest things to convince clients to do. Right. Yeah. A hundred percent. It is. And then it, you go through this process of, okay, we're trying to, we're trying to make a recomp. We need to put some muscle on. We need to put some strength on and then pull it down. And then when you get down, you can't get comfortable being that lean because you're not always going to to be that lean because you got to remember you have to go back up if you want to keep improving And that kind of where you were at like post and a little bit of that now too where it like I get these messages on TrueCoach oh, I'm feeling really fluffy. And you're supposed to feel fluffy. You can't sit at 14, 15% body fat year round. You're not going to have it. We can sit at like 18 to 20 is fine. But once you, anybody who's gotten really lean where they've got some veins on their abs and you might even have a couple of striations and your glutes. If you get even further than that, anything above that is now fat to you. And it's a weird psychological thing. And that goes through everybody, but it takes, takes a long time to get over that. I'd actually just had that recently where I had to have a coming to Jesus talk on myself because from January 1st to my birthday, I dropped what I was 95 kilos. I dropped from about close to 17% to around, I don't know, 10%. I was 8.8 on a dexa so like probably around 10 10 for me and then i was like okay i'm gonna take three or four weeks off and just kind of not track as much and just have some stuff that i normally wouldn't have and i've been working really hard um sitting at my desk which probably also why i'm super white um i haven't seen the sunlight much but i started getting a little bit softer a little bit softer my weight's not changing but it's looking softer and i'm like oh shit and then i have to sit here and go, okay, what would I tell Allie? Okay. It's only been three weeks. All I need to do is clean it up for a few days. And all of a sudden I'm like, oh, cool. There's my obliques again. There's my, there's my veins. Okay. It's, you know, but you can't just sit there and forever diet. Like that's never going to happen. But we, we were basically like in a competition because you're leaning out at the same time I'm leaning out. And so we were driving our significant others crazy over our fascination with how many veins. So then it became, well, we'll just talk to each other about it. And then look at my abs today, look at my abs today. And I'm like, this mofo is going to try to like out lean me when I'm trying to do a damn photo shoot. But the cool thing was like, you kept a journal of everything you were doing in the muscle nerds group, which I think a lot of people really found fascinating because they all want to know like what you do. And it can be like this doesn't have to be just talking about me like this could be talking about what you do also to get as lean as you do because obviously people think that you walk around dick skin lean year round as well and as you said it's really not possible so we'd like to think that we do but people think that we don't take a break from dieting like people think i've been dieting since the wedding they didn't realize that i took a diet break can you please tell the world i actually had me do that. Yeah, no, like all that those four years was kind of getting getting taken crazy alley putting in a box, putting her in the back of the closet, and then being okay with going up to 64 kilos. That was kind of the biggest milestone is getting to the point where you were hitting 6364 kilos of body weight. And you're like, I'm actually okay with this. Yeah. And you're and then you're like, okay, I'm dead lifting three plates. all right this is kind of cool you know and and i'm i'm repping out pull-ups and doing archer pull-ups and doing all this wild shit that most women can't do um and lots of weighted pull-ups and things i think we got carried away with that because your back got real fucking wide so we're gonna sit we're gonna admit that now but um yeah so it was um that was a big milestone getting you to that point and then saying okay let's where do we need to go from here fuck we don't know like let's just let's just start chipping it away and what's funny is you were you chipping it down to like i think we got down like 59 something and then we started lifting more we cut all the conditioning out just lifted more and all of a sudden your weight goes true starts going back the other way and you got up like 61.5 and you're like what's going on it's supposed to be going down i'm like oh but you're you're looking better the weight doesn't matter you look better don't worry about the weight so much the the biggest thing i too i think too like because you know my friend, Ed McKay, who I also make fun of for being extremely pale, probably translucent compared to you. Um, he, he was like, dude, you're like keeping your shape. And I was like, I know, like, I think that's why I was okay. Because in the past, when I would get soft or feel soft, I felt, I looked like that. And this time I felt like I looked like I lifted. So what do you think that is a testament to well i think there's just that well yeah part of it a eating for performance we got rid of tried to get rid of as much of the fake foods because you love your ghost bars and your drinks and all that so a lot of us getting rid of you know not that not that artificial sweeteners are bad but at the amount you were taking that there's some possible gut issues and it's possible no transmitter or things like that. So getting rid of that and leaning on more unprocessed foods. I think part of it was moving to Florida where you could actually have sunlight for

more than, you know, four weeks a year and nice weather, you know, there was that. And then, you know, we got to a point where it's like, look, you're conditioned enough. We don't need to do any more cardio. You're going out and your conditioning is back like you were when you were a soccer athlete. So we might as well just pull all that and we'll just lean on the weightlifting. I think that's a big mistake a lot of people make too, is they lead. Conditioning is important for a couple of reasons. Number one, you need to get in shape to be able to train hard in the gym and recover hard. You need to keep your blood pressure regulated, your heart rate regulated, HRV regulated. But then once all that's good, we don't need to do we don't need to flog that horse anymore. You need to take all of that effort. Let's put it to the lifting instead. And then we can always bring the conditioning back in if we're at a level where the calories are low and we don't feel comfortable taking any more calories out. and now we need to create a caloric funnel. But a lot of people leave the conditioning in too long and they end up just looking stringy and gross. And they're leveraging that instead of leveraging a caloric deficit and lots of rest and sleep. So I think a lot of this stuff, it's a lot of the way you design programs too. You've got to look at what's the end goal, where are we beginning? What are the gaps I need to fill in to then compound all that? it's like compounding interest and it's like having stocks, you know, you buy 25 different stocks. Some stocks don't work. The majority of them do great. Your portfolio goes up. It's, it's the same type of thing. Right. But I try to relate, you know, I try to relate everything. We try to take sciencey shit and turn it into an analogy or turn it into a metaphor story or something like that. And I like looking at things like, even like a high performance car, if I'm going to take a car and make it faster, it's it's not as simple as just putting fast stuff on it because it has to take that speed it has to take that horsepower and put it to the ground so you got to think about the tires you got to think about the drive shack you have to think about the transmission you have to talk about air coming in fuel coming in there's a lot of engine management all that stuff has to be thought about before you start building a really fast car so it's the same thing when you look at physique there's things that need to be taken care of first to get you ready to go on the journey. And then you have to figure out where do we put the, when do we put the parts on and when do we need to upgrade parts or remove parts? And that's kind of how I build stuff over time, but it takes a lot of long-term foresight and planning. I think it's a good sidetrack because at towards the end of we'll call it prep towards the end of the prep for this shoot. I talked about how I think the only cardio you had me doing was really steps and it wasn't even like a step goal. It was just maintaining some steps. And I would try to continually explain how you front loaded a lot of my aerobic work before. So I think it's a good time still to just keep repeating this because no matter how many times you talk about it, people still, they're like, oh my God, that's the first time they've heard that because they're still used to people. I'm four weeks out. I have three hours of cardio a day type of mentality. So if you can kind of go into that explanation, why do you do the aerobic long stuff first and then taper it towards the end? Yeah. So you have to look at it. First and foremost, all the activity you're doing, you're doing to, to elicit some type of adaptation. So if you want a specific adaptation, you have to give it a specific stimulus. so we shouldn't people people you'll see this a lot online people will never use your activity to burn calories why not that's not the only reason you should use it but so it's kind of a half truth right there's nothing inherently wrong with using exercise to create a calorie deficit it's not as efficient as pulling calories but at some point if you want to get to an unhealthy level of leanness and that's what it is right if you just want to lose fat they're right but if you want to get to an unhealthy level of leanness, which is most photo shoot and onstage stuff, you're going to have to do use tools in an unhealthy manner. So what we use the tools for initially is to get in shape, better work capacity, get your blood pressure regulated, get your heart rate regulated, make your sleep better. All of that type of thing. Same thing you would do with the weightlifting. If I want to lift weights, if I want to get, if I want to build muscle doesn't really matter what rep range you use as long as you go close to technical failure. Now, some ranges are probably much better than others, especially if you look at the rep ranges to the extremes they are biased towards something in an extreme manner So bodybuilders have had this figured out for like 100 years The best rep ranges for muscle growth tend to be somewhere between like eight to 12 And now with the evidence based guys will say, well, it doesn't really matter, somewhere between, say, six and 20. And I would, I would agree with that, right? It opens up a lot of different methods, and it opens up a lot of stuff for different body types and different. When you look at body types, how long are my levers? What am I suited for somebody with really like you got somebody that's built like a grasshopper they're not going to be built for powerlifting they are really long limbs they're never good probably never going to make a good powerlifter um so you start thinking about they probably don't need anything under six reps because they they're not built to produce strength anyways and they have to produce way more torque at joints to move that load than somebody with more optimal levers for this. So it's like, okay, here's my client. They want to, they want to change their physique, you know, sets of five or below heavy eccentrics, probably not in their wheelhouse, but you know, sets of eight to 20 probably are. If somebody's built a different way, okay, then the lower reps might work better, but you're, you're always biased at the extreme. So everything has a, pretty much everything has a continuum and a bell curve. So your best results are probably going to be somewhere in 70% of the inside of that bell curve, which means probably eight to 20 reps, maybe for some people, six to 20. And then if you bias it towards that 15% over here, where it's under six reps, yeah, you're still going to grow muscle. It's probably not going to be as fast as just pump work, but you're going to get a lot stronger there than you would in say an eight to 12 rep range. And if you go to the other extreme, you're going to build a lot more strength endurance. You're going to still build hypertrophy, but you're probably not going to get that strong. So we have to figure out where's the best return on your investment for what you're looking for. And if it's for physique, most of your work is going to be in the middle of that bell curve, and then occasionally maybe popping in and out of these places. same thing with the conditioning most people have a horrible aerobic conditioning and so we've got we have to look at its bell curve a lactic a lactic work probably not that beneficial you know glycolytic lactic work probably more beneficial but if you want to bias it towards aerobic got to do aerobic aerobic type things which means you got to either do steady state cardio or aerobic cell intervals or glycolytic work with incomplete rest as a way to modify these things, but you need to get a clear defined, clear defined, uh, per, per, uh, what am I looking for? Perspective of what is the end adaptation I need for this phase, for this mesocycle, you know, for this period of my training. And I need to bias my training towards that one goal until I hit that adaptation and then I have to reassess. Right. So, um, for example, we've got a guy uh he's a footy player that plays afl and his aerobic uh his aerobic engine is really good because he's done a lot of aerobic work but now when he goes and plays footy he's good for the first half of the game and then he crumbles well he needs to get more anaerobic output because the starting and the stopping and the buffering lactate or buffering hydrogen and all this other stuff that he needs his those systems are crumbling because he's he's moved too far off to one side we got to bring it back so everything has to be assessed and then you have to choose the right tool for the job not saying that not saying that other tools won't work but some are going to work better at certain times did you have him do um the dreaded cooper's test modified i didn't actually didn't need to because i already knew so sometimes you don't need to assess because you already kind of know so with him I had a good idea of what his resting heart rate was and it was fairly low um you get a guy's resting heart rate's fairly low he's been doing a lot of aerobic work 26 27 years of age you already have a pretty good idea and the guy can go and run forever but then you find out that he's not doing well when he plays and he's putting in deceleration to change the direction and starting and stopping it's like okay now we need to work on the the anaerobic stuff. So now he's doing more of that stuff, but you know, from the physique and the physique perspective, physique, physique periodization is pretty simple. Um, the main thing is we need to eliminate weak body parts. And then we got it. We have to go through stages of building muscle, pulling off fat, building muscle, pulling off fat. So it is, I view it as similar to what I use with a high level athlete. It's just a different type of perspective on what is important, what's not important, not important for a bodybuilder to be able to hammer out 200 kilograms, single single rep squats but being really good at mind muscle connection feeling the muscle prioritizing body parts that might be behind limiting work on muscles that are already overly big It more of a science and art thing than it is with high athletes And so when you have people who come to you for physique goals and they need the aerobic work in the beginning and they're doing that, do you ever think that they're like, oh, so yeah, I was right. you do have to do cardio to get to where I need to be because that's what they're starting with. They don't really know that they're not going to be doing more of that going into the end of that phase. I think a lot of it, a lot of it's education. If you just educate the client and get them to understand, they're either going to understand or they're not. And if they don't understand, I'm not going to train them. Uh, because if you have something that has a time beginning and end and it's for something like bodybuilding or photo shoot there's not a lot of time for me to argue with people yeah and a lot of times people come like we had a long time with you and you were kind of cruisy about what you wanted to do and then covid pushed the the wedding back a little bit and i was like all right well you know we got plenty of time now so a lot of times people come to me because they fucked up and they're like i've got eight weeks left i'm like okay i don't have a lot of time to dick around like you're gonna do what daddy says or go to someone else because I don't, I'm going to try to educate you as much as possible. We don't have a lot of time for me to fuck around with arguing with you about this type of stuff. Yeah. Yeah. No. And that's why I, like, I think we work well together because now I hear you like in my head where sometimes I'll do a set and I'm like, fuck, I could go like 20 pounds heavier and I'll do like six sets. Cause there's only five that you want me to do, but I'm like, I can't mark that down. Cause he's going to see that it's 20 pounds less. And that like, you know, you, you get that mindset where you're in the gym because when you're training, like we've discussed, sometimes people don't train hard enough, but you have to get to that point where you're like, okay, I am dying. I think last, no, three phases ago, we were doing sets of two minutes. It was like basically like two zero two zero for two minutes straight leg press or squat or something. And I was like, this is the worst torture and I have an app that was timing me. And I'm just like, when is it the last 10 seconds? And like, I think about like, if I did this to some of my clients, I know they would be like 15 seconds in and they would just stop because it gets hard. But you have to be like, if that's what your goal is, then you have to be effective and truthful in your coaching and stuff. So it's, you have to educate people so that you're not having those arguments and stuff. because what you'll find is people either they they'll stop early when they feel some discomfort or they just won't load it up if you do a two minute leg press and you can get up and walk off the machine you're like smiling and shit okay you need to load that heavier um and that's what you'll see a lot people and the thing is if you do a set and that was if i tell you that this should suck real bad and it should burn real bad and you're going to be cussing at me and it's going to take you a few minutes to get off the machine um if that was easy then that was a warm-up set you need to add another set and this is it's not like you don't have to wreck yourself but you have to push yourself you want to push your body to a different state you have to train harder than what you think you need to do yeah but then but there is a point of getting going too hard that you got to dial it back so it should be it should suck but it shouldn't these videos you see bodybuilders online where they're screaming at each other and they're like crying and you know they're falling you don't have to train that hard to build muscle but you you do have to train hard or your body doesn't have a reason to to respond you have to put your body in a position where it feels like it's in danger to then evoke that adaptive response and oh man this is why i don't i don't train that many physique uh competitors anymore anyways especially the women because they'll go in and I'll give them five sets and say 10 to 12 and they'll do like 40 for 12, 50 for 12, 60 for 12, 70 for 12, 80 for 12, 90 for 12. And I go, cool. You did three or four warmup sets and actual two good work sets. And the way I've designed this is you need five good work sets. So you need to count that 40, 50, 60, 70 as being warmups, your 80 and 90 where your work sets, you need three more sets. And they always go, I don't understand why my body's not changing. Cause you're looking like a pussy. Like you need to win the bar when it starts to suck. That's your first work set. Yes. And that's probably the hardest thing to teach online. Cause you know, you get a pretty good idea how you can talk to a client and like, I'll go at some of my guys. I'm like, bro, I, I warm up with what you lifting right now Like I know you can go heavier than 20 pounds for lunges Like I know you can do more than this And it very hard because say you get a rep range 10 to 12 they will just work within that range So if they can go beyond 12, they'll stop because it says 12. And you're like, okay, but if you can go beyond that, just go beyond that and then just go heavier, you know, your next set. But I think they feel very, you know, boxed in to that 10 to 12. but if you get nine, like that's good. It's okay. Like you're going heavy, you know, struggle. I would rather someone fail in good form and technique and not hit the rep range, then hit the end of the rep range and stop because you just wait, you pretty much wasted your set. Yeah. And there's, there's, you know, the whole point of having a rep range. And that's the reason why I don't give someone like five sets of 10. The whole point is to load it a set of 10 to 12 until you barely get a 10th one out. And then, okay, now I know, let's say that's 100 kilos. Now I know that I need to work with somewhere around like 90 to 100. Somewhere in that area is pretty good. And then when I can turn that and it sets a 12, then I can add more weight. I can add four or 5% more and see where I hit in the rep range. You see it all the time. They'll hit 10 to 12 rep range. They'll hit 12 and they'll stop. And it's like your 12th rep look like your first rep. If that's the case, you have almost no stimulatory reps. Maybe you got one in there, but you should on the last two to three reps, the bar should be slowing down. Let's say you've got a 3010 and it's like the first 10 reps, you hit one second concentric or even faster. Some people will lift faster, even though I tell them lift a little bit slower. But that 11th rep should be like 1.5 seconds. That 12th rep should be around two seconds. seconds and once you're there as long as the technique isn't breaking down too much you probably have a good two to three more reps until that bar is moving like three or four seconds and you're grinding it out and the lift now starts to not look like the same exercise that's where you're hitting like the limit you probably don't need to go that far because once technique breaks down it becomes a different lift it's no longer if you're squatting and on one rep you get halfway up and you start to flex your spine, twist and hip shift, it's no longer a squat, you're done. You have found a really good amount of weight. Stop just short of that really junky, shady rep. And you're gonna be good because you just need to hit a good, three good stimulatory reps over three to five sets and you're probably all right with that. Or just you guys listening, just give two minutes on a leg press a try. i think i remember i said um if you listen to the audio it sounds like either someone's dying or like that adam sandler it was like an mp3 where he's like is this sex or is this someone working out because they're like because that shit hurt and i think one time i was like i lost count after every set but i think it ended up being like 50 to 60 reps and then i was like i just can't count because you have to go to that dark place you really have to go to that dark sometimes. And I think it's important for people to learn that. And I love the analogy that you use, where if you tell somebody, you know, 12 to 15, but you know, that they can go more, tell them to just go to failure and they end up going to like 50. And it's like, come on. Yeah. And that's the thing too. Like, and that's why I don't use, I only will use things like RP skills and reps and reserve with really advanced athletes or clients. And the reason is because people always underestimate what they can do. So what I'll tell people is I want you to lift until the bar slows down significantly. And you can feel that that one rep is getting really different than the other reps. That's your last rep because the next rep is the one you're probably going to get hurt on if you get hurt. And you're starting to create these weird compensations because you've got technical failure. So if you can work to one concentrically technical deviated rep, like it's starting to get weird, starting to become a different exercise, that we're good. We don't need to go any further than that. And most people don't even need to go to that, but they should go to that so they can actually see, okay, at what rep with a hundred kilos, does this not feel the same and where I'm really starting to struggle. And that's like, okay, now I know that maybe 90 to 95 is my weight. And I need to work with that until I can turn my technical shitty rep into 105. Then I can work with 95 to 100. Telling you, training is like a, what? Well, I was going to say, you know, one of the problems with that too is that coaches, a lot of times coaches will, they change too many exercises in a program, too much, too much.

Like they'll use like in 12 months, they'll use like 15 different types of squats and you never really get good at one. So it's like, OK, if you're going to change the squat, that's fine. But let's just change a small little detail because the body is real simple. It's like when you're doing a squat, you sit down, you stand up. I mean, obviously more technical than that. But if you're constantly changing from like a quad squat to a cyclist squat to a wide stance squat to a hills elevated squat to a box squat to a low bar squat, high bar squat over it, you're changing all these things. You never really get good at that. I think a lot of coaches are scared to keep the same fucking exercise in because they think their clients don't know what they're doing. But the fact is, if you're constantly changing all these exercises, you're constantly having to relearn what weight you're supposed to use at that rep range. And you're better off just doing a basic triple flexion, triple extension, or you get triple flexion, hinge, knee flexion, single leg. You're better off doing that repeatedly for 12 months straight and maybe just moving the rep ranges around a little bit than you are using 12 different fucking squats in a year. I totally agree. And I think it's important for people to hear that who are clients, because sometimes they'll either get bored, which I don't understand, because if you're progressively, you know, adding weight, challenging yourself and then going up like that's exciting. So then that could mean, Hey, confront the fact that you may not be training as hard as you think you are, because if you're getting bored, obviously something's not challenging anymore. Um, and then sometimes like the, the people that do ask if the exercises are going to change are the clients who are coaches. And I'm like, but they don't, you guys don't, you know, that I remember years ago, and this is back in like, Oh my God, it had to be like 2007 or eight, when when I first started doing online training like way back in the day the OG like I had a guy and he was he's a high level guy he's a really high level guy now and I remember I had him doing the same back squat for four programs in a row so it had been like four or five months of back squatting and he goes hey man I don't think this is going to work out why not because you haven't changed my squat in like four or five months and I go okay he goes yeah aren't we supposed to change like angles and all this i go but your squat you keep actually your squat keeps getting better and you keep putting more weight on it why the fuck would we change this out when it's working like that doesn't make any sense yes makes no sense are you working do you want to be entertained or do you want to fucking do you want to get jacked yeah so so you're right it is the it is the coaches It is. And I'm part, I'm part the blame for what I used to teach, you know, that over a decade ago is we told people that you always got to change your stance or change this. You don't, you need a lot of repetition of efforts. Strength is a skill. If you want to get good at this, you have to find the lifts that work with your body and hammer those, especially for physique, because it's specific to a goal of changing your body, get really good at this one movement. And it's like, okay, this squat actually works perfect for your body type and the way you're built in your orthopedic profile. Why would we, why would we deviate from that? Like we can change a lot of different loading parameters. We can do rest pause. We can add a long eccentrics to weight release. We can do a lot of cool stuff with that same movement and not even change it for four years. I mean, go look at, look at weight Olympic weightlifters. What are they? Front squat, back squat snatch clean and they've got accessory work but if you've ever competed in or or at least trained for a significant period of time with olympic lifting you are going to do a lot of snatches a lot of cleans and yeah you might do them from different positions yeah but there's not there's well there is massively technical different things from a full snatch than like a snatch from hang or blocks but it's all the same it's all the same exercise just done from different positions there's no reason to get really fancy and start adding a Bosu ball under each foot while you're snatching or adding chains at the bar when you're snatching which would be fucking retarded anyways but there's no reason to change basic foundational shit if that's what's working but a lot of people they get I'm of that opinion that you are like if you're getting bored with your training your priorities and your perception is skewed not on your goal and the results but on having fun in your training and that's, that's okay. But there's no reason to, if you either want to be entertained or you want to fucking get excellence. And sometimes get getting excellence in anything is a real fucking boring tedious fucking process that you want to build a business It the same repetitive shit done every day foundational business stuff every fucking day for a long fucking time You want to, if you want to build your body, it's the same repetitive bullshit for a very long fucking time, which is why you don't see that many awesome physiques because they just get bored and they want, they want to be entertained. They don't want to fucking put it into work. well people will comment and they'll be like oh my god you're back ally and i'm like okay so you see me post pull-up videos like almost every day because you had me doing pull-ups in every single phase granted sometimes it was different variations but it's like how could i get bored when i have loaded pull-ups i have eccentrics i've got a concentric that's like two seconds like those were rough and then the archers was like i don't even know what the fuck but like, you know, underhand grip, overhand grip. Like there's so many ways to tackle that, that it's like, how is boredom a thing, but that's what you have to do to, to build that. And I think it's, it's embarrassing that my squat and my deadlift are so close together, but we know that my deadlift is a weak point. So what am I going to be doing a lot of posterior chain? And my bench is amazing, which I love to bench. So yeah, I need some help with my, uh, deadlift. That doesn't mean that we're going to be doing like random single leg hopping hip extension shit that like makes no sense it's this is yeah well i think too look and and you you got to look at that this way like there are if we if we if you take your deadlift and your back squat and your front squat we compare those there's there's kind of averages if you're built like like i i fit the average like i don't have any i don't have a long torso in relation to my legs and i have long legs relation to everything on me is fairly well even so the standards for strength if i look at your your deadlift we use deadlift as a mother lift that should be if you if you multiply that by 0.8 that's what your back squat should be if you multiply that by 0.85 that's what your front squat should be that's well balanced but only that's only well balanced on somebody who has a a somatotype that's well balanced it doesn't have any glaring things if you start looking at someone who's built differently you're built differently you're like a fucking willy wonka oompa loompa like you've got your short and you've got you've got levers you've got good levers for squatting not so much for deadlifting so that's but you know I was thinking about I was actually thinking about this a couple weeks ago what I may try with you now is more of an Ed Cohn style where it's like a modified sumo because he's kind of in that same boat and he's the goat of powerlifting well what did he do he he did a more of a shorter stance sumo probably working really better for you because of the way you're built so then your pull would actually go up really high it's just it's just finding the again finding the exercise that fits the person and not trying to get a person to try to fit an exercise that they're not really suited for um um you said you said the bench press that's a good one here's the thing if i had somebody do the same back squat six months in a row they would be like it's the coaches specifically you know why haven't i not done a different back squat but god forbid you take the bench out in one fucking phase for a guy and he'll freak out it's like you never get bored bench pressing three days a week but you're telling me you think you need like five different squat exercises and if there's anything that doesn't need variation. It's your lower body. Yeah. Your upper body needs a lot of variation because of the, there's so much range of motion in the shoulders and the shoulder blades, but the hips and the femurs don't have a lot of range of motion. So you don't need a lot of variation, lower body. You didn't need a lot of variation, upper body. Yeah. I don't think I told you like a few weeks ago, some guy in our gym asked me to spot him on bench press and his girlfriend was like watching, which was a little bit weird, but he had a two 25 on there. And I was like, all right, what are you going for? And he's like, I just want one. And he was maybe like five, six, like 150 pounds. I'm like, all right, cool. Gets under the bar. His elbows are like all the way out and his feet do the tap dancing. Happy feet. And so he got, he got the rep and I was like, do you mind if I just give you a tip? And he's like, no, no, like totally. totally like open for it so i show him like how to you know use your lats and like all that stuff and he adds 10 pounds and i was like that's awesome all of a sudden like the entire gym because our gym is like a bunch of equestrians in this town so no one really lifts or anything so they're like so is that like the best way to bench or whatever and it was like a mini seminar on bench press because all the guys want to up their bench press weight and i was like this is hilarious You would never see this happen with back squatting or anything else No only the bench press Not not at least not in America not America Cause I remember I remember when I was real big I think I was a hundred, I was close to 270 pounds at the time and I was still powerlifting. And I walk in and I walk into my college chemistry class and this little guy walks up and he goes, hey man, how much do you, how much do you bench? And I was like, more than you. And I sat down cause it's, it's, and it was a dick thing to say to him, but you just get tired of hearing that. It's like, just ask me, I've squat deadlift really heavy. Ask me that because it's way more pressing my pants, especially because I'm built. I know some guy, like when I did the 75s, he's like, you know, most men don't do that. And I'm like, what do I say to that? Like, like they should, or like, yeah, I know. Yeah. Yeah. I know. That's what I would say. Yeah. I know. But it's funny because when I started, when I started traveling, like when I hooked up with Charles and started working for him and traveling, it was, it was funny to see the perspective in different countries because different countries prior to prioritize different things. So if you went to Europe, a lot of people would ask you, do you clean and do snatch? How much do you clean a snatch? How much do you front squat? When you Australia, it was a lot of like, how much do you squat only in America that I find that people were that obsessed about the fucking bench press. Well, I'm glad that's my best lift then. pull ups and pull up yeah i i please don't take those out i really really love them too much i don't care if my back i'm already wearing a large sports bra i'll just stretch them out i don't care the best is when you were like hey bro we're gonna have to stop we got to calm down on the back training because they're gonna have to take my dress out again that was like literally she's like i i hope these fits in a year i'm like yeah me too so getting back to like with the dieting part too because a lot of people were always wondering what i was eating like the the four weeks leading up to the show as if that's what transformed me and i think it's it's getting an idea of like how low did you know to take me and how do you know when to bring calories up what are you looking for in that sense well a lot of it you got to look at how the pieces of the puzzle fit together. Right. So it's like, okay, we can, we can always keep pulling calories, keep pulling calories. As long as you have at least micro nutrients, you need, you need enough protein to then hold on the muscle tissue. You need enough carbohydrate to fuel workouts. Fat at that point, doesn't really matter all that much, which is why we had your fat fairly sitting low for a while. Um, as long as you have essential fatty acids, that's all you really need at the very end. Um, but definitely you don't want to go low carb because then you go to train and you train like shit and you have no energy. Um, you absolutely don't want low protein. So, um, we, I think we got to a point, I think we were three or four weeks out. And at that point you had been doing a lot of conditioning and I was like, you know what, we're just going to pull the conditioning out, only lift weights. And we're going to bring the calories back up because we were using a lot of the, uh, the conditioning as a caloric funnel. Um, and I was like just keep doing your steps because you like doing like 20 fucking thousand steps today i don't know and then i think at one point i told you you need to calm down on that but you get to a point where you don't want to diet all the way to the event you want to make sure that you are there a couple few weeks ahead because you want to try to feed into a photo shoot because if you don't you're going to look stringy and gross so the whole point is to be like okay let's let's get there as early as possible. That way we can remove all the output. If I remove that, we don't actually have to raise calories because you've, you've actually raised calories by reducing calories out. And then maybe we can pump the calories up a little bit, especially carbs, because if you don't have carbs for significant period of time, anything you're, you're, you're not bringing in your body's going to stop producing the enzymes needed for that because the body's always wanting to save energy. And this is a big mistake that a lot of girls make is they're on low carb for six months, they get to, you know, six, seven days out, and then they start trying to load carbs, all the enzymes that they need to store carbs as glycogen and make them look nice and full, their body's not making it anymore, or not as much, it tones it down, because the body's like, well, I don't really need all this. So I just won't make it anymore, because that costs energy, and I'm in an energy deficit, the body's like, well, how do I save energy? Let's stop making this and this and this and this. So you're better off adding carbs back in and feeding into a photo shoot so that you can actually fill back out. And you see, you'll go to see that a lot of these girls look real stringy on stage and then they'll start eating Maccas and they'll start eating a bunch like the hamburgers and fries They trying to get enough sodium and fat to try to create some type of fullness And they usually just they usually just end up spilling over and softening up and then they can get it off when they get on stage Yeah Yeah And I I heard you talk about that before And like like people were asking me if we did like a water load and cut and everything. And I was like, no, like we were high water, high sodium. Like it wasn't even like hit this, hit this. It was like just normal, which I was very grateful for, But yeah, and that sodium thing is a big one, too, because you sodium draws water to it. So if you cut sodium too early, you can manipulate some of these things. But people play with it too much when they don't know how their bodies are going to to how it's going to affect their body. So if you pull sodium too quickly, your body is just going to respond by cranking up aldosterone. So then if you do have a little bit of sodium, you're just going to hold to a bunch of water and you're going to smooth out and not be able to get rid of that. So you want to keep water high. you want to keep sodium high, you want to have that high a few weeks out. That way you can drive cortisol and aldosterone lower. That way, when you pull the water out last minute, the water falls off, you put a little sodium back in, it pulls any of that superstitious water back into the muscle where it belongs. And that way you don't have to worry about like last minute tactics of, oh shit, how do I get rid of this water? And I made the mistake. I remember I had a girl that was an IFBB pro bikini and the WBFF told her, if you, if you'll compete, we'll just give you a pro card and compete at worlds. Cause she was really phenomenal physique. When I was working with her, I started playing around a little bit of sodium, very similar to what I did with you. But what I didn't realize was she's a, she's a doctor. And so she's very anti-sodium. So the minute we gave her sodium, her body went, Oh shit. Yeah. And it just held onto that. And it ruined, it ruined worlds for her because I didn't ask enough questions. I didn't think that she didn't eat a lot of sodium. And so when we put the sodium in there, her aldosterone was sky high. So she held onto it and I couldn't get it off fast enough, but you know, you learn through these mistakes, but a lot of people keep the sodium high, keep the water high. You can always pull that out, but pull it out last minute. Don't go to no sodium. maybe you're doing like five or six grams of sodium maybe you're doing four liters of water and then the day before you can cut the sodium in half cut the water in half pump the carbs up a little bit more and everything should fall right off of you if everything's been done correctly my photo shoot was on a monday and that sunday you had me just do like a circuit workout and i think i was at the gym like half an hour later just taking pictures of myself I was like, yo, these veins are so cool. And of course I'm the only one who's like taking pictures. Like God, the selfies album is like mortifying, but, but it's pretty cool. Like when it comes together, you know? Yeah. So I was like, yeah. So, and then I did a Dexa the week before and I asked everyone on social media to guess my body fat, which was really entertaining because some people said 3% to like, I was like, okay, are they trying to be nice? Or is this what they really think? Dave Lee said I was 46, which I thanked him for. Um, but everybody pretty much gets to like between eight and 10. And I was like, okay, maybe my photos give an illusion of that. But, you know, I think it's important that you acknowledge that a lot of people think they're lower than they really are. Yeah. Especially women. I mean, I'm sorry. They're higher than they think they are. Yeah. Much higher. Um, and I think I nailed it within like 0.1. Didn't I? Yep. You won. Yeah, I won. Um, but that's the thing, like you have to, you've got a couple of things you can look at. Number one, does the body fat percentage really matter? Not really, because it matters what you look like. Uh, my buddy Nick told me one time you're, you're only as lean as your fattest body part. So realistically from a bodybuilding perspective, what that DEXA scan says doesn't really matter all that much. Um, but it is good to have a frame of reference to have that as well. But to go back to what you said, like when I got to this last time, you saw the pictures. I still haven't really posted a lot of them, uh, in the program design group yet of how lean I got. Cause you saw what I was looking at like weekly up to that. most people would have said I was six seven percent body fat I was like no no no even when I was 12 13 I'm like no no no this is 12 13 they would have been like that's eight nine percent nah because they don't understand what true body fat percentage looks like because they've never been there or they were they were getting that to a point and their coach doesn't understand body fat percentage and was telling them that right yeah and people hold on the fat differently too like I hold I tend to hold it all around my fupa area so I'll be sure

shredded almost everywhere, but just subumbilical and my upper back. And I have to get, I have to get down to like 6% on a DEXA for that to actually go away. So my last DEXA scan was 8.8. So for me, and all DEXAs are different too. The software is different. Like GE makes probably one of the best ones in the world and so the last time i was really shredded i was i hit 6.5 and that specific dexa machine because the model and the software they use i knew that i was probably about 11 there's about a five percent swing on that one so when i i was actually expecting it in the ge one and show like six six point five and it showed me at 8.8 i'm like okay all right so that much better uh dexa machine than the other one that i got on a couple of years ago yeah they're they're cool to compare because when i was 64 kilos you told me to go get one just to you know unfuck my head so four kilos heavier than i was uh for 15 body fat and i was only two percent more body fat yeah yeah four kilos is what nine pounds ish yeah yeah yeah yeah 8.8 8.8 yeah so just to like to be able to compare stuff like that. I do want to, that's why too, if you're going to go get DEXA done, you need to make sure you go to the same machine and make sure that they constantly recalibrate. Like the place I found near our house, they calibrate every day. The girl that runs it is the first, one of the people that goes around and teaches, trains people how to use the DEXA. But what's funny is when I went in, I did the DEXA and she was like, wow. I go, what? She goes, wow, I'm used to seeing people that are this lean. They're like falling asleep on the table and they're miserable. She goes, I can't believe how much energy you have. And I'm like, yeah, I mean, this is not that lean 8.8 on the decks is not that lean, but she's like, yeah, most people are dragging in, dragging out when they come here and they're like cranky and miserable. And like, yeah, that's because they rush it too fast and don't know what they're doing. That's perfect segue. Cause I want to talk about like what people are supposed to expect when dieting. Cause we have talked about like how with the pendulum swinging is now everyone thinks if you diet for like a week and all of a sudden you feel lower energy, you have metabolic damage. You've got to go to maintenance. Like everyone's a delicate flower when it depends obviously how lean you want to get. But some of the stuff like I went through, like I had very low energy. I had big diet brain. I'd put things in the freezer and then the cabinet or whatever, but like the insomnia, the metrics going to shit, stuff like that. Can you touch on that? And how long is that okay for? And how long do people endure that before it's like too late? Yeah. So we have to, we have to separate this between fat loss versus Dick's skin, lean fat loss, because those are two different things. If you, if you're significantly overweight, you've got a lot of stored energy to lose you can eat real low calorie as long as you're taking some essential fatty acids probably a good multivitamin multimineral maybe a little bit extra magnesium zinc some other things you you you've got plenty of food you got plenty of energy availability in your body so i hate i'm going to say something that's really unbelievably correct fat people don't get relative energy deficiency syndrome no they don't as long as they can tap into the energy that's available in their body. So if they have nutrient deficiencies and they can't tap into stored body fat, yeah, you might see some of that. You may see some fat loss stalls and things like that. But for the most part, if you're say 35% body fat, you have a ton of food on your body that you've eaten in the past. You don't really need to eat a lot of exogenous food right now. So there's not really a lower limit. That's why you see doctors put the fast 500 and like the hcg diet and you see trainers losing their fucking minds it's like that shit that works like i used to lose my mind at that i used to get mad at clients when do like 800 calorie hcg diet now i know better and i'm like okay you've got a significant amount of weight to lose you're you're going to get that from exogenous food you're eating now or endogenous food you ate in the past as long as you have all of the co-factors you need to run your biochemistry you're not in any danger of starving to death eating 800 calories just understand that yeah you're going to be tired your training is going to suffer but at least you can lose weight real fast and if if the goal is to lose it really fast and hammer it when you're fat like go hard when you're fat slow it down when you start getting to a normal body fat percentage now now if we go from a normal body fat percentage to getting like unhealthy lean so looking at girls that want to get you know below 15 body fat even probably for a lot of women below 16 17 you starting to get to that, that level, like getting to 20% pretty easy, starting to get towards 16 becomes a bit harder. Now getting stage ready from 16 to say 10 to 11%. That's real fucking hard. And a lot of these guidelines that I teach publicly, they have to be changed because you have to understand that your body does not want to be there if that is your desire or you're doing it for show or shoot or something like that just understand that some of these your metrics are going to go to shit you're going to get insomnia your hair may start falling out you may lose your period you want to try to delay it that as much as possible but no one's going to get the nine ten eleven percent as a female without dealing with that no guy is going to get to you know three to six percent body fat without losing his libido losing the ability to get a strong heart erection and having his testosterone go to shit, it's not going to happen. So I would say that if you are going to that level that you want to get super lean, you don't want to rush that for sure, because you're getting at a position where you are going to be susceptible to losing a lot of fat free mass. And that's what you're trying not to do. It's inevitable that you will, which is why we had the conversation of the day where you were like, I want to push it to get freaky lean like i want to get real fucking go to unhealthy levels i'm like that's cool just understand that we have to start with a bit more body weight because you're going to have to sacrifice some lean tissue there's no other way around it unless you're willing to take you know a grocery list of gear and that stuff is it's amazing if people want to take you know guys want to get on like a gram of fucking test and they want to get on trend they want to get on winter they're going to growth they want to get on pebbles they want to get all the shit that stuff will help and it'll it'll help keep you from losing all that tissue but you're still going to lose some there's no other way you know if you want to peel that last little bit off and have veins on your ass cheeks okay you got to understand that yeah that you're going to have some consequences of that so it's a completely it's the same process but a different ball game and going from fat to unfat and going from unfat to no fat. Yeah. And, and I, I did say that and I do want to go there and I've been on a TRT for almost a year, which I think has helped with my recovery and ability to train as hard as I do. And you and I have very similar viewpoints on using PEDs or steroids and stuff because we both coach people who have used it and stuff. And I mean, I don't judge anybody who wants to use it. I do think that they can be very helpful and all that, but when it comes to like getting freaky lean, so I've experienced some of the insomnia, lost my period, stuff like that. It all came back. And what, like going into this next step, we're going to gain weight. Cause I've, I've said on social, like our plan now put on a little bit of size, do another photo shoot, which is a reason why I like photo shoots because you have to go slow. So there's no hard date. I'm not like, Hey Luke, I want to do a show in July. And then we only have X amount of months to get ready. You sacrifice more lean tissue. So at least people made fun of me for moving the shoot so many times, but listen, you, you want to do it when you're ready and when you're in a good place. So I guess if you can kind of talk about what, what can I expect now trying to go to this next level over the next however many months we're going to, you know, spend? Because I don't care, like, if we do this for six months, if we do it for another year, like, however long it takes. So now the thing now is to gain weight, stabilize the weight, and basically bring that maintenance level of total daily energy expenditure up. And so the big thing is you do a photo shoot, you start to eat, you gain two and a half kilos. It's like, oh, shit. It's like, okay, well, that's normal because you got more poo in your body now, you know, you're storing more glycogen, your stress hormones are down. This is all totally normal stuff. Now it's like, okay, when that levels off, okay, how much do we need to gain? How long is this going to take? Right. And how much is too much? Right. So we bring that up and then we start chipping it down again. And the process this time should actually be easier for you to get from the new high body weight to where you are, the body fat percentage that you want to that you just got to should be a lot easier. And you shouldn't have a lot of those effects. But then going lower now, it's like, OK, I know what happened last time when I got down to that level. Now, to get another couple of percent of body fat off, we're going to have to go a little bit longer. So, you know, if I dealt with that for three or four weeks where I was completely fucked, okay now this you may have to do this for like 10 to 12 weeks but that the only real difference is it just the time span Um and then if it gets starts to get too bad it like okay now we need to let diet break go back up a little bit and then jump back down into it Give you a mental break for a couple of weeks and then, okay, we got to hammer it again. But a lot of it too, is this is where cardio now becomes a really good tool because before you got the leveliness you're on with very little cardio, at least, at least the last, say four to six weeks. Now, when we go down to say, let's say we go down to 1300, maybe we have to go down a thousand calories, whatever, you know, at that point, okay, now we have to create another caloric funnel somewhere. So we're going to leverage some cardiovascular activity. So at this point, we're going to do what, you know, if you're doing 20,000 steps, you can't do more steps, walk all day, but now we're starting to add in slowly add in a bit more, walking faster, walking much faster, or, you know, getting on a bike and going a little bit harder. And that's where like heart rate training comes into play is, well, how, how high do we need to get the heart rate to maximize that oxidation without causing too much fatigue? So there's a balance there as well, but this time should be a lot easier. The more muscle you have going into it, the lot easier it's going to be. That, yeah. And that, that I I'm like, okay, that's part of like this whole build process because I did freak out this week because I was like, dude, like we didn't really increase the calories that much, but then you, you explain, you know, my training volumes also a lot lower. And this also happened right after the wedding. Like what, why would I not expect coming out of something where I was extremely depleted to not gain a few kilos? Like what would I tell a client? Oh yeah. Just the same thing. And I actually started enjoying like the, the walking faster. Like I'm like, okay, I'm going on little jogs. And I actually really, cause in Florida, it's like amazing during the winter. So I was enjoying doing those jogs. I just don't recommend like building a course and releasing it at the same time going through this. It got a little hairy during a week. And I like maybe forgot to tell you that little minor detail. I found that out a couple of weeks after it was going on. I was like, what is happening here? tell me what's going on oh my god oh my my business mentors they're just cracking the whip i gotta get these modules out i'm like oh i should have known that but yeah you know encourage you guys to like communicate with your coach and stuff but i was like i can do everything i can do this i swear like i'm not gonna succumb to you know not be and i'm like fuck i can't get up any earlier than five o'clock but um i think it's important like for people to realize what exactly goes into it and the time commitment and everything, because they'll say, Hey, I want to get lean or, you know, maybe they want to get as lean as you, you and I have gotten. But when you learn what it takes to actually get there, it's a whole different story. Cause it is a big commitment because there were times where I had to go to seminars or whatever and go out to dinner and you're at a steakhouse. And I'm like, uh, can I have the ahi tuna on lettuce with no dressing? you know like you really have to be anal about food yeah and i think that's one of the things i've had this conversation a lot in the last few weeks of people like the biggest the biggest thing you're gonna have to learn if you really want to get to your goals is how to say no not just no to other people but also no to yourself because saying yes too much is what got you in the position you were before you have to learn that it's okay to go out with your friends and order the ahi tuna and lettuce and a club soda and not get a couple of glasses of wine and get a burger. You just, that's the thing. Like if you're not willing to do that, then you either don't really want to get to your goal of getting epically lean, um, or you just don't need to go out, just become a social hermit. I, back when, back in the day, when we got ready for bodybuilding shows, you just, you knew that your friend was getting ready because you wouldn't hear from him for four months. Right. Like, yeah. So you'd be like, bro, where have you been? It's like, oh, I competed this weekend. Oh, that's why I haven't seen you in three or four months. Okay. You were, you didn't, you just didn't leave your house. I'm like, that's smart. That's a good strategy for that because then you remove all temptation. Yeah. Cause that's the hardest thing. And like, I don't know, I guess giving zero fucks helps, but like when you're out with people, I did a post about this the other day because I, I have to put myself in some client's shoes who have a circle of friends that have never really gone to the gym and I have to warn them, listen, when you decide you want to commit to weight training and changing your diet, you're going to be made fun of. You're going to be ridiculed. You're going to be shamed. People are going to be like, come on, you can have one drink. And truth is, yes, you can have whatever you want, but it's not that one drink won't fuck up everything It one drink will mind fuck you and then send you in a spiral and make you feel like you failed and can set you up for that to mess everything up Yeah And a lot of people look a lot of people cannot they have very little willpower over hedonistic impulse desires. It's like when I'm January 1st, I said, okay, by my birthday, and I, you can confirm this. I'm not full of shit. I told everybody I'm going to be 10% by my birthday and I'm going to be 90 kilos because on paper, that's what I'd actually written out to do. And I ended up at, I ended up at 95 kilos at, uh, at 10%. But the whole thing was, I know that I can't, I don't, because of my ADD, I don't, I have a real problem with impulse stuff. So I, I, the whole process, I was like, I'm not drinking until then. No booze in the house, no candy in the house, nothing, but what I'm, what I'm letting myself eat. and I stuck to that. And in 50 something days or whatever it was, 60 days, that's what hit the goal. But that's what's going to have to happen. Like if you want it that bad enough, you're going to have to say, okay, this is temporary. Okay. I've got a beginning and an end to this phase of what I'm doing. And then I'm going to save up all the celebration for after that. But you either all in or you're all out, but that's the way I am. So I can't be the person that can go out with friends because I'm going to order a hamburger and fries. Like I'm going to do it. I can't, I can't not do it. I don't have the willpower. Um, so it's like, I'd just rather not go out or I'd rather not keep things in the house that are going to tempt me. Like they have the last three weeks and I've been eating all kinds of shit. I'm not supposed to be. Um, but it's, it's like, do you have to do that to lose fat? No, you can use a lot of flexibility. if you can control your impulses you can have stuff in the house because you know if you just want to lose a little fat you can do whatever you want if you have specific goals and you have a time frame and you want to get to a point that's super physiologically not what your body wants to do you need precision accuracy and you're going to have to have some discipline say no and you you're gonna have to be really fucking hard on yourself to get there but that's why so few people can do photo shoots and so few people can get on stage they just don't they don't want it bad enough they don't have an intrinsic motivator that's going to drive them to this so then when there's an extrinsic derailment because your friends are going to sabotage you or an environment's going to sabotage you if that's the case then don't put yourself in those positions um i used to have people uh i was training people morbidly obese people like i would have i had a guy that was 660 pounds um his mom was a massive enabler so he lost i think the first three months i had him down like 575 580 christmas hit blew back up to 660 i'm like what happened well i had to have a talk with his mom like you if you want your son that my whole job was to get him small enough to get bariatric surgery because I didn't feel comfortable putting someone that big under general anesthesia. And I said, if you really want to save your son's life, you want that, you have to not keep this stuff in the house. Oh, but he likes it. I'm like, I know he also likes living, you know, and he wants to get it. So stop enabling him and, and, and help him get through this. It's temporary. All we need to do is get a couple hundred pounds off. Then he gets, gets lap band and was sweet. And I ended up just firing him because he wasn't in a great environment for it and he didn't want it bad enough he wanted to play world of warcraft all day and drink you know liters of red faction mountain dew and and eat ding dongs and twinkies and shit but you know that's the thing people if you want it bad enough and if it's that important to you you'll understand that two or three months will go by so fast and then you'll be so glad that you did it um all your friends will be jealous as fuck because you'll look amazing and then maintaining that is so much easier getting there's the hard part maintaining it is super easy oh my god yeah getting through like the period where you raised my calories four years ago getting through all that bullshit it's like damn if i never went through that i'd still be in that vicious cycle, spinning my wheels. And now again, it's like all about, you know, okay. Yeah. I want bad enough to look a certain way, which maybe someone doesn't understand. That's fine. It's not for them to understand. Like, this is what I want to do. And I'm with you with keeping shit in the house. Like Charlie's like, so just cause you can't trust yourself around it. I can't have it. I'm like, no, we can't have in the house. Sorry. You're going to have to go without having certain things. Or I've told people wrap it in tinfoil and then like put it away somewhere. I had to do that with our wedding cake. Cause our wedding cake is made of that proto protein cookie dough fake.

stuff that I love. I wrapped it in 10 sheets of tinfoil, put it in the back of the freezer. I was like, I need to make this bulletproof. So I don't claw and poke open the hole and try to pick at it. And I tell people, I tell clients this, I'm like, you're not the only one who will go off the deep end if you're exposed to certain food. And I think the hardest is people with kids. Like if you have kids that like certain things and that's around you all the time, like, I don't know how they do that. But that's the biggest thing you get with parents. They're like, I promise I'm following the program. And then you find out from the other parent, well, when the kids don't finish all the chicken nuggets, they eat the rest of the chicken nuggets. I'm like, okay, that wasn't in your tracking. Oh, I didn't, I was just a couple of bites and they ended up eating like six chicken fingers. It's like, no, no, no, no, no. You just ate like 400 calories that we're not. So they're like, I'm only eating 1300 calories. I don't know. I'm not losing weight. No, no, no. You're eating 1800 calories and you're not training that hard. You're training three hours a week and you've got like 5,000 steps a day. Like this is not this energy. We got to talk about energy balance and the reality of, you know, the mathematics of all this stuff. Yeah. So it's, and hopefully like it's eyeopening that you guys, if, if you want to drop body fat, there are steps you have to take to look in the mirror and say, do you want it bad enough? Or would you rather celebrate wine Wednesday, you know, pizza Friday, taco Tuesday, like all that stuff, you can give it up for a little bit and then it can come back into your life and it's a lot easier to maintain. You can have all that stuff. So last thing I want to cover is, I do, I do want to say too that, I mean, there are, look, I mean, we, we get it. There are, cause this is stuff you're not supposed to talk about it anymore because everybody's got trauma and psychological i get totally get that and if that's the case you don't need a trainer you need to go talk to a counselor and and get your shit sorted and then you know don't worry too much about the weight loss just get healthy exercise do all that stuff you're supposed to do you're falling off the rails get a counselor learn to work through that you know go to a dietitian nutritionist that can help you it specializes and those types of disordered eating things. So there are people like that. But look, let's be honest, for fucking the vast majority of people, they just have a hard time saying no. You don't have a, if you're going out with the girls every fucking Thursday night and you're drinking four margaritas, a bowl of queso all to yourself, a whole thing of fajitas and then some fucking tres leches cake, this isn't a trauma, probably not a trauma thing. It's a social thing. And for the vast majority of people, um if you're significantly overweight you're morbidly obese and this has been a problem for a long time and it's a trauma thing cool get help but if you're the if you're the normal clients we get where it's like you're just sabotaging yourself because you can't say no at a social gathering that's a whole completely different ball game learn to say no and learn how to control your impulses um or or just just be fine with the way you look and just get strong and and get fit and just be happy with yourself. That's a huge thing is learning to stay and being okay with other people's reactions because it's not for you to manage. It most likely is them being jealous or insecure that they can't do what you're doing and that you're changing and blah, blah, blah. Like that show, like your former client, My 600-lb Life, I have coaches watch that because I'm like, see how every person on that show has had some sort of psychological childhood trauma that they're dealing with. And that's how they get there. Cause that takes work to get up to that, you know, like there's, there's something wrong. So people usually don't tie those in. That's a conversation I have a lot with guys with erection issues or sexual function issues, like in their twenties and stuff. I'm like, so what was your first relationship like? And they're like, well, I was 14 and you know, I got nervous. I couldn't get a boner. And I'm like, what happened? And when you're 14, the girl's not going to be like understanding and talking through it. So they don't connect that as maybe causing performance issues when they're older. So of course people aren't going to think, oh yeah, what happened as a kid is like affecting my food, you know, relationship. There's so much that happens to us in those really fragile times. It's like, you know, God, thank God this never happened to me. But if this happened to you, that sucks because, you know, you're 14 and that happens. And the next thing you know, you go to school on Monday and you're known as Timmy Floppy Dick. And that's all you think of. So every time you try to be intimate with somebody, you're like, oh, Timmy Floppy Dick and you can get a fucking erection Yeah And then you carry that like the rest of your life or you know something as simple as like being told to clean your plate all the time when you a kid that a big one that is a huge one because then it's like anything that you're given even for free well if it's free then you have to clean your plate like that just go you know so that was i mean that was i had that conversation with somebody the other day about like growing up in texas and you're expected to play high school football even it doesn't matter especially in a small town like my town was like friday night lights that all 7 000 people in town would be watching the football game every friday night and so your parents would just feed you and you were expected to eat two or three plates of food and you're expected if it goes on a plate it goes in your mouth um and then when you get out of high school and you're not playing anymore a lot of people keep eating like that and they wake up you know they wake up a few years later and they put on 30 40 50 pounds and now they've got this this whole process of if it goes on the plate i have to eat it so they go out to eat and they always clean their plate off they never leave anything and that's that is a big american thing buffets like dude if you think about the price of a meal and then you compare it to like a buffet so like at disney they have tons of buffets they they don't call it all you can eat anymore they call it all you care to enjoy to be politically correct and i'm like oh my god yeah yeah swear to god and i was like but it's like that impulse like oh if it's all you can eat then i'm just gonna like go to town and it's like yeah how uncomfortable is that like stuffing yourself to a point where i do i do i do miss i do miss that though going to a good american buffet and He's paying like 12 bucks and just eating five or six plates of food and being sick. Oh, I mean, maybe if you're like going to go lay down. I did that. Well, I did that in Vegas because we paid $90 because that was the only place I could diet because they had like plain turkey with salad. Oh, you can eat turkey and salad. And I was like, woohoo. And Charlie's like, they have ice cream. It's like little shots of ice cream. I'm like, it's okay. You can have it. I'll watch it. But then you watch around you and you're like, yo, stacking up on like crab legs and everything. And I'm like, damn, it is hard. Where's Charlie? He's over on the soft serve. Just like, ah, just pouring it right in his mouth. He totally would. Cause it's free, you know, take it. Cause you can sample size. But speaking of health, so talk a little bit about the hypertension course that you have. Is that just for fit pros or is it for everybody? No, no, we actually, you know, most of our courses, most of our courses are obviously for fit pros, but they're at a level that anybody could take. But I did, I wanted to go a different direction with this. I actually wrote it for the general public. So I'm speaking to the general public, but then every once in a while I'll say, hey, also for you trainers. So we actually targeted it for general public, but also trainers will want to get it. So I'm trying to trying to figure out how do I get like normal people that aren't trainers to actually buy the course instead of just hoping your trainer will buy it and then relay the information. So the whole thing has been written about, hey, if your doctor's been giving you this medication, this is what it does. These are some things you need to talk to your doctor about. Sometimes you might need more than one medication. If your doctor puts you on these two medications at the same time, you need to talk to another doctor because you definitely don't want to do that. So it's a lot of that. And like, hey, these are supplements that help rectify some of the nutrient deficiencies and the side effects of this. Talk to your doctor and see if they're okay with you taking this with that. So it's a lot of that stuff. And then like a lot of the training and the nutrition we've done of like, okay, these are what will raise your blood pressure if you train like this. so we've actually put templates in there and structures so that even if you're a general public and you don't have a trainer and you're like i actually don't know what to do we have a whole program all you have to do is follow the instructions so lift like this here's your templates here's your conditioning here's the way i want you to eat this how i want you to monitor it on chronometer or my fitness power whatever so anybody can do this one um and i actually had i had to cut with zoe zoe and i did a one together we did the pharmaceutical one because she's she's done pharmacology one and two and universities she knows way more about that than I do like I it's stuff that I would have to look up she can just rattle off top her head it's so bad that when she first started she started talking and I went because I because she's been in school forever now and I'm like all I think about is how much money she's spending on university and then I'm like wow that was money well spent holy shit my wife is brilliant that awesome the lecture off talking to coaches and i like no no no no no remember we talking to normal people not coaches Like we talking to their we talking to their clients and them too So let keep it on the level What are like like a couple stats that you realized like researching for this or putting it together that you're like, holy shit, people need to know this. Oh man. Like one of the things that really blew my mind was that over 50% of people who were prescribed hypertensive drugs either never filled them out or stopped taking them. Um, yeah and so i from what i from what i gather doctors aren't they're not scaring clients enough they're not scaring patients enough they're like if you get cancer you freak you start crying in the oh you freak the fuck out right even if it's a cancer that's not and i'm not saying that there's some cancer is not a big deal but there are there are some cancers you get where it's like okay that's got a 90 chance of you know you get something that has a like my father ended up dying of multiple myeloma like you get that especially stage four he was at you're done like there's not there's not a whole lot you got you you're you're not a lot you can do except try to manage it and try to live as as good as you can but if you get that or if you somebody says hey you've got 98 blockage in your arteries like you're gonna freak the fuck out but if you say hey, hypertension is basically the number one risk factor for almost every single non-communicable disease, and the top 10 things are going to kill you. If you tell somebody that, they're going to freak out, but doctors aren't doing that. They're like, oh, your blood pressure's a little high, you need to get that down. Here's the medication. So they give them the medication, but they don't fill it out because maybe they can't afford it, or maybe they just don't think it's a big deal. they're like oh it's not as bad as acid reflux you know it's that type of thing um the second thing is the side effects for a lot of them are really bad nausea um losing boner losing your sex drive um you know there's a lot of head fog fatigue and so a lot of people will do their first round and they give up after a week because the side effects are so bad So that actually blew my mind that, you know, it is a massively underdiagnosed and massively mismanaged pathology for a lot of people. And they don't they don't they need to understand that that is a that's the check engine light that you are going to progress to something way more heinous if you don't take care of this now. and then you know doctors aren't they're not taught what to do with the lifestyle and the training but neither are coaches which is why we wanted to bring this out like there are some things you do and don't want to do um and there's some like really really weird things like you've heard me talk about this before like the one piece of equipment if you've got really high blood pressure that you don't want to do leg press okay um but but it gets even deeper than that whereas if you've got high blood pressure you probably want to do more isolation work probably more machine type work, unilateral work, really, really blew my mind too about rest periods. So what they showed in a lot of the research was if you're not taking significant enough rest periods, every set after the first set, your blood pressure progressively climbs and stays elevated. Wow. So now I'm kind of thinking, well, you know, we get more unilateral work, great, great time for more structural work, lower trap raises and split squats and things like that. but also thinking, okay, maybe it might be better to have complete rest periods and not too huffy puffy. Right. A lot of stuff like that. Yeah. Wow. That I think you guys, um, first of all, I would hope that if you tell a man, yo, you're going to lose your boner. That would be just as scary as you're going to die. So maybe not, but it's funny. Well, no, well, here's the thing. like I remember Charles, Charles Poliquin telling us one time, if you can't get a solid boner, that's like a heart attack for your dick. So that's that for a lot of people, if you've got like high hip to waist ratio, you've got metabolic syndrome, you've got some of these other things going on, you start losing your boner. That's a good indicator that your cardiovascular system is not functioning well, but here's the problem. Go to a doctor, doctor goes, oh, here's some Cialis. They don't say, Hey man, let's go get a scan. Let's look at your labs. Okay. You got high cholesterol. Let's look at your blood pressure really high. Okay. Maybe just go, go exercise and eat better. It's like, what the fuck does that mean? Like we have a pill for that. Most trainers don't know how to train correctly. So you think that you're, you're that, that patient's going to understand what they're supposed to go do so that then the patient goes, well, I don't know what I'm doing. I'll go find a coach. They go to some bodybuilder, bro coach, She puts them on the leg press or screaming at them and doing drop sets and adds bands on the machine And then the guy gets a fucking widow maker And you you guys said on a different podcast what does the blood pressure get up to when they on something like a leg press Oh man, they did. Um, there was a study in 1985. I can't remember the name of the study, but they, they compared the leg press bilateral leg press with, um, single arm dumbbell curl. And they found that the dumbbell curls would raise people's blood pressure into the high two hundreds, but the leg press raised into what was it Zoe 400s what was it was the first number yeah 480 over 350 in one of the guys and those were in people with normal blood pressure so here's the thing if you've got normal blood pressure and it's raising that high that's fine because that's gonna happen and that's that's probably a good thing that it conditions the arteries. But if you, if you're walking around at like 180 over a hundred, and then you say, well, I'm going to get on this leg press that you already have arteries that are starting to harden. Um, if they weren't, they'd be able to expand. So if they can't expand, blood pressure is going to go up. So you're already walking around with stage two hypertension. Um, then you get on the leg press and it goes up what three, 400%. And you do this repeatedly over time. Everything's going to get harder and harder, harder, your blood pressure is going to keep climbing up and transient increases in blood pressure, not that big of a deal. So I want people to understand too, you want to lift weights. That's a good thing. It's the constant lack of, or it's the constant increased vascular resistance around the clock. That's going to cause the damage, which is also another point we put in there. You want to take your blood pressure. Let's say you take it in the afternoon. If you see that that's high, probably the two best times to take it is first thing in the morning before you go to bed. Because even if you have high blood pressure or higher, like stage one, maybe even dipping into stage two, in the middle of the day, because you have work stress and all that, you definitely want your blood pressure to be normal or as normal as possible before bed. And when you get up, because you don't want high blood pressure when you're asleep, that's really bad because that's constant high blood pressure that's going to constantly damage the endothelial lining, which is going to constantly create a situation where the endothelial cells can't produce the chemicals they need to create vessel dilation. And then, so you start to get hardened arteries. So what would be a good blood pressure nowadays? So I would say you want to be under 120 over 80. That's what you want. um hold on Pablo my damn chihuahua he's making my bloopers go but like you're it's normal to have slightly high in the morning um and it's normal it's normal to have it a little bit elevated in the afternoon but if you can keep that you're under 120 over 80 you're doing pretty good but if people are doing like medications for ADD and uh coffee and work stress your blooper don't freak out if your blooper is 135 over 90 in the middle of the afternoon just make sure you're taking it at home when you're in a relaxed position because you want it you definitely want to make sure that it's normalized in a relaxed situation and you still recommend if you're relaxing it's if you're relaxing it's high you got a problem yeah yeah because people get nervous if they go to the doctor and you know it's high it could be like a false reading um is the the one that i was going to say omicron omron it's omron right that we have like the Yeah. So you can get that on Amazon, I think, or like a drug store. You just, you know, people don't know that you could actually do it at home, like with your own cuff and Bluetooth and stuff like that. Yeah. You can go to Walgreens, CVS, you get, I think it's 70, 80 bucks. Um, the Omron Evolve, I think it's HM 7,500. I think it was, that's the one that's black. It's just, just the cuff. Yeah. So we're, we're beyond the days where you need a little machine with a tube and the thing. You just put the cuff on, sit there, sit in a relaxed position for five or 10 minutes, You want to make sure that your arm is supported and you want to make sure that the blood pressure cuff is, is at the same level as your heart. And then, um, you also want to make sure I don't have my cuff on me, but make sure that when you bend your elbow, that the cuff is, is pretty much touching your forearm and you just sit there and hang out. Don't get on Facebook and start arguing with people. Just stay calm and then hit the button. Boom. You're good. That's it. So you got to do super simple. I remember the, like in college when people, I don't know if it was like the YMCA test or whatever, where we had to do like blood pressure with the squeezy thing tube and have to remember like what you bring it up to. And it's higher during exercise. Yo, I can never say it. The sphincter. Yeah. Why can't we just call it that? So when will the course be out? We're hoping in maybe two weeks. I think Tuesday is always finishing up the edits on the videos, cleaning up the slides, making sure the slides look nice.

Yeah, so we should. We're almost there. We'll probably do a pre-sale maybe in a week, maybe a week, two weeks, we'll do the pre-sale. I think we've got over 12 hours of content, 12 to 14 hours of it. Awesome. I go to some pretty good rants. Of course, it wouldn't be a good course without those, neither a podcast either. So is there a list that people need to get on or they just find that on your website or social media? Yeah, we'll make an announcement. We'll make an announcement on all the social media stuff for show. And then we'll have it. You basically just go to the website and you can just buy it and you got instant access and that's your material, not your material. It's our material, but you'll have it for the rest of your life to study it. So, and then there'll be a form as well. So if there's any questions people have and all that, then I'll have a form. And then the next one, we've got a couple other things to do. but we're going to do one on heart disease as well. So we're going to say, okay, here's hypertension. That's one part of this. It's the big risk factor. Now we're going to go into a actual heart disease to teach people. We'll teach the more in depth of like what the cardiovascular system is. We'll get into like all the structures and elements of what's actually happening, what your cholesterol means. We'll go into cholesterol medications. So we did the hypertension that we'll go to cholesterol stuff and metabolic syndrome. And that'll kind of be the first foundational one we'll do. And then for us nerds really want to get deep, we'll go, we'll have another level where it really goes into like biochemistry and like all the hormones and shit baroreceptors and going to nitric oxide and all that stuff I tell you what I think the forum alone will be the worth the price of admission of that course Cause it's not like you just give like a four sentence answer. Like Luke will sometimes film a video to provide an answer, or if the ADD drugs kick in in the morning and you're lucky to ask in the morning, you'll get like a nine paragraph novel and he'll very detailed answer. and there's always a lot of discussion. So I think sometimes people are hesitant to join forums because they're like, well, no one answers the questions, but you guys actually do. As long as people are asking questions, we're going to answer. I will say this, just like all of our other courses, these are rated R. So if words hurt you, this is not going to be a good, if you don't like hearing people say shit, fuck, really like really unpolitical or accept this is not the course for you because don't buy it and then ask for a refund because i say fuck a lot um just go into it i didn't bleep anything out my videographer's like do you want me to bleep those out i'm like fuck no like if they can't handle that word if that word offends them then they don't need to go to our courses and i have to say this too because we another educator that wanted to do stuff with us and he was like uh Here's some of my courses. Look at my stuff. Can I see your nutrition courses? We sent it to him and he goes, Oh, I don't know if this is going to work out because man, you, you, you cuss a lot in my nutrition course. I may say, I might've said three cuss words. Yeah. He goes, there are people who are sensitive to words. I'm like, yeah, that not my demographic I don that not the people that come to our courses So I don think you have to worry about anyone listening to me on a podcast with you is probably like craving more swear words and vulgarity and transparency there. They've been pretty forewarned and people do allude to the fact that they enjoy honesty, sometimes brutal honesty, because that's like the people that you want around you are the ones that who appreciate you for you because we're not gonna we're not gonna fucking change who we fucking are what's so funny because like i'm sorry that's just how i talk so i've always talked i'm from texas that's what we that's how we talk like yeah like you you were in varsity blues i mean yeah you're like the og like he really was though like you were yeah yeah i'm a stunt man you have to post that picture maybe I actually I'll use that photo for the podcast people would be like yeah you know you know what you know what really kills me though I was I was they after Varsity Blues they did Any Given Sunday and they were trying to find me and I had moved from Austin to Dallas no one could contact me so I I would have done stunts in Any Given Sunday too but no one contacted that was back in the day when barely any of us had cell phones and there was no Facebook. I know. Isn't that so weird to think like, yeah, no one could find me like nowadays, like, oh, milliseconds, you could find somebody. Now it's I can't keep people from finding me. Yeah. We know where you are now. Well, thank you for coming back as always. I'm sure people will thoroughly enjoy this because over two hours flew by So people can find you at luke lehman for all the memes on instagram and then do not do not go to instagram do not go to luke lehman and ask me muscle nerd shit i will just ignore you just if you want like memes and dirty shit then that's my go to muscle nerds underscore health for the muscle nerd stuff come to me for the dirty nasty shit I have like four people that I can send the most offensive memes to on Instagram you're one of them I oh man people like man I can't believe you posted that I'm like you should see what I don't post oh my god yeah you should see what we send each other and like our circle of four people that people would be like oh my god like stuff that we're like you should make that a slide no you should make that a slide who's gonna do it first I'm like oh I'm not touching I'm not jumping on that grenade that's even that's even too far for me yeah but you can do it at your own seminars you can do whatever the fuck you want really yeah there are there are you see this i've there are some slides that that i put on the thing that don't actually make it into the student slides because i'm like yeah i don't want you having that associated with mine it's funny and in the seminar it's not so funny if you show somebody and it gets taken out of context uh yeah 100 100%. We can't be held anything held against us for stuff that we might've said when maybe we were not coherent, but who knows? All right. I just blamed it. I blame the five ants. Yes, exactly. We're ADD. That's our excuse. It always will be. So thank you everybody for listening and we will talk to you soon.