Whole Foods and Final Tips

you want to pump your body and expand your mind, there's only one place to go. Mind pump. Mind pump with your hosts. Sal De Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and enttertertainment podcast. This is Mind Pump todayod's episode. We talk about the hacks that you can use to look your best this summer, which is right now. By the way, all maps workout programs Every fitness program, every bundle, every guide, every mod, all of our fitness stuff forty percent off right now for the massive summer sale. Go to mapsfitnessroducts dot com Use the code summer This episode is also brought to you by Row nutrition. So Row nutrition makes supplements and utilizes something called lipoomal technology. This is a medical grade delivery system. So what it does is they take compounds like NAD. I'm sure you've heard of NAD boosts cellular energy, makes you feel much better, encapsulates it in liposomes And this helps protect it through the digestive tracts so you absorb more of it. They also have liposomal creatine. If you've tried creatine, but you get a little gastro d stress, Many people report zero gas or distress. liposomal creatine that road nutrition prov They have many products, by the way, not just NAD and Creatine, but they also haveM DMG excuse me, and much more. Again, it's all using liposomal technology so you get more of what you're taking and it just works more effectively Go check them out. go to r nutrition. com that's RhO nutrition d. com forward slash discount forward slash Mind pump, use the code, mind pump and get yourself a discount off of everything. All right, real quick. if you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore d. com I'm talking right now, hit pause, head on over to mypumstore. comot That's it. enjoy the rest of the show. Okay, this episode is all about hacks. Hcks to help you look your best This summer, that's right now Let's get to it. All right, Adam, I'm going to start with you You you got invited to pull party in three or four weeks. You're going to go in three or four weeks What do you do? What do you do to look your best in that short period of time. Let's say it's four weeks. We have thirty days What are you doing? I mean, I don't think there's much of a difference between three and four weeks. I think I'm going to load build as much as I can till the the final weeks recognizing I'm not to I'm not going to put on twenty pounds of muscle in three weeks. You're also going to lose twenty pounds body f Eactly. I'm not gonna to go that angle. I feel like that's like the last week. is to do like a little bit of leaning and pulling water is probably the direction that I'm going to go. It's like, okay, the next three weeks The diet' gonna be clean, but good amount of calories, push weights Uh carbs are as I'm going to push carbs as high as I can. push water as high as I can And then the final week, just like I would like a peak week for bodybuilding. I'm going to start to taper. On carbohydrates, carbohydrates. so like seven days out from the pool I'm going, you know, let's say and it's just say hypothetical numbers. I get up to four or five hundred carbs a day. I'm going to go down to four hundred, three hundred, two hundred one hundred. So every day scales down a little. Yeah everyvery day I'm scaling down. That's interesting. Yeah, a little bit And then and you could so by the way, you could do this different. you could go hard for a like low, like right away and then refed to get in it. but I'd rather just taper really, really low and just kind of pull pull it out, deplete U simultaneously kind of reducing my water intake that I've pushed over a gallon down to a gallon to a three quarters to a half a gallon a day. And so I'm kind of doing that at the same time. And then like the literally two days before I'm about to hit the pool. Now I'm load I'm keeping water kind of where it's at right out that half gallon or whatever. and I'm starting to load carbohydrates. So now I'm going to go back the other direction. so that I'm hitting, you know, peak fullness in my muscle bellies. Yeah, because so what you're talking about, a lot of what you're talking about is getting your muscles to deplete, right? So kind of pull the water out. Yeah. pull things out. and then fill them back up, which makes them appear larger Yes and fuller temperatures. This is a bodybuing strategy. A lotody ofbilders do this on sh. I also think what matters south of that question is where I currently think I'm at like body fat percentage. Like I said I would I would push calories and carbohydrates going into that final week If I'm somebody who is relatively decent body fabricish. If I'm in I'm probably mid teens right now And so if I mid teens or lower making a difference of one percent down in body fat, like cutting more probably like well, a that's a great point because I think realistically, I mean Agressively, you could lose in thirty days three percent four percent, but what your body fat That's at the most, but you're going to end up probably losing some muscle with that That'd same realistically you could lose like two percent. Body find a thirty day period, which isn't a ton. And I just want people to understand that because I think sometimes people are like, oh, thirty days out, I'm going to lose tons of weight. No. What ends up happening is they lose a lot of water muscle along with it. So they end up hitting the beach or the pool lookingoo kind of smaller and not leaner. What you're saying is so important because You could absolutely lose a bunch of weight on the scale in thirty days. Yes. thirty days don won't necessarily mean you look better. You won't look better. Yeah. That will be the mistake. will be cutting calories, running likely the mistake that most people make is I got thirty days to look my best And because they think they need to go in the body fat direction, they will go Lowal, lots of activity, looking at the scale every day is their their barometer of I'm doing good or not And it's like, yes, I got down fifteen pounds in those thirty days. But it's like half of it was muscle. and so you look worse or at best the same as you did when you started this whole journey where it's like I'd much not rather do that approach. The only way I'm even thinking about doing cut for those first three weeks is if I'm at higher percent body fat then you know, if I'm at twenty percent body fat, bringing myself down to eighteen percent body fat so I might stay a cut till the final week, but the final week still looks about the same So no matter what, I'm going to probably I'm gonna pull down carbohydrates pull down water and then push back up. So the one time I can think of that I actually approach something like this where I said, okay, I have thirty days was one year I was going to go visit my family in Italy um, and Oviously we're gonna be the beach quite a bit And so I did something totally different I My diet was relatively clean at that point. I was already relatively lean. Again, you're not going to make dramatic changes in thirty days But what I did is I changed my training more than anything And what I did is I slowly increased my volume shorten my rest periods. and the reason why I shortened rest periods in my workouts wasn't because I was trying to get a cardio workout. It because I was trying to fit more volume down the same in the same hour I would do the same. And so what I basically did is over over four weeks is I increased my volume over time, did a little bit more super sets to cram in more volume.. My food intake stayed roughly the same Although I did now I was gonna I was there for a whole month. so what I'm talking about would last a couple days. But I did cut my carbs to make myself look like I was a little bit leaner. Yeah. And then you know, when I got there eating with my family, obviously you're eating everything there And I look great for like a couple of days doing that. But what I did is I just increased the activity through the strength training while maintaining I would do the same thing. So that's part of why. But that doesn't work long term, right? No, no, no. This is when I think about This advice It's when I get somebody who talks to me about I've got a wedding day I'm going to be, I'm going be aegas point to look I'm going to the on Miami Beach for these these three dayays like like You have a you have a small period of time and this is very doue. I mean, like people that have been getting like shoots like for models, things like that. they under most of them, especially if they've hired a trainer to help them with this Like there is a way to optimize the way you look for a day. and it can look dramatically different. And the more in shape you are, the more dramatic I think you can actually make yourself look. The leaner you are, the more dramatic. Yeah. And so that's why I bring up that point of like it does depend on where you're at. I know that I'm not lean right now, but I'm lean enough that I can manipulate the way I look just by playing with carbohydrates and literally pushing volume up. And I wouldn't be pushing volume up while simimaning cutting calories. That's why I made the point of like I would actually be pushing calories, pushing carbohydrates and also increasing volume in my training I wouldn't be doing that while cutting calories. Like cutting calories and pushing volume and training is no, no, no counterproductive. No, no, it was my caloric output was naturally going up because my volume was going up But my food intake stayed roughly the same. It wasn't really changing much of except for the carbohydrate manipulation U Also, another things Creatine is great. if you're thirty days out and you're not taking creatine This will fill up your muscle bellies. Now what scares people with this is their weight goes up on the scale So and typically women are more afraid of this than guys, but they'll take crates like, am I going to gain weight onless scale? Yeah, you might gain two or three pound. but it's your muscles being more hydrated And so what happens is in a bikini or a bathing suit, you kind of look like you have a little bit of a pump in comparison to how you looked before Yeah. You're not bloated You just have more, your muscles are just more full Um And so if you don't take Creatine, like thirty days is enough time to take Creatine to get some of those effects of a little bit of that musclefulness that you can get from it. Justin just wears the t shirt with the guyout the abs. I was just say you guys w hear my me let me hear what you would do Haircut. Hey, actually that's fair.ray tan. do spray tan? Spinks. No. Heyy there, do you know there? what's the? No I do haircut For for every shade, I forget for every shade darker you are, it's supposed to make you look a certain percentage leaner No Yes, it' science. Come on. there is science to this. Yeah. So there's a reason why we all get tanned up as Yeah. put layers on before you go like Yeahah, it's gonna. No Do you really do a spray tan I have one time. like so I'm like trying to think why you guys are talking if I've done this like crash, you know, h. I want to know to look better. Tell me the story where you spray ten. Please tell the story where you spray ten? I don't Beuse I don't know about this. It was for like when I was doing a website shoot for myself because it's like you know, like somebody had convinced me that I was too white, you know, for camera And I'm like So and they're like, well here Yeah, I got some spray tan where they just like stand up and sprayir was like like slightly orange and then they just were able to you know, manipulate it with like Photoshop, but Yeah, I'd I did that I basically did that and then I reduced my calories obviously. and I did like every wrong thing you could do like where I'm like doing cardio and I'm like, you know, totally like depriving myself Um, but yeah, if I was to do it all over again, it would be totally I would come to you guys for advice. C you canan you think of a time this is for all of you or both of you, like what like when you your absolute best trying to do that? Like probablyably yours was your photo shoot that you did for your for Mapant Ebola. Yeah, wasas that that when you think back to times like, I this was the best physique I ever presented. I think it looked I looked the most dramatic for that, but I don't think I looked the best. I was really lean. I mean, I was four percent body fat and I was like really lean. Yeah. What' your favorite version in you remember? More like seven percent because I was healthier. interesteresting. If you saw me in person, I'd looked probably better. Yeah ye. had gone to What's the What's that place where people take houseboats? Is it the Delta? Yeah Is that the Delta? to the Delta. by the way, you guys areember to the Delta? Yeahes. That place is interesting game It's a little bit of. It's like that bar scene in Star Wars. like ye. Yeah, ye one hundred percent. Where am I dude? Anyway, I went want to consult creatures out there. Listen Sometimes you get ones. L It was wild. There's a nickname for. I cannot think of it right now. but you're Gy, what's it called? Is it Ski Beach I don't know Oh. I think skki beach is out there. Yeah I think I went a long timees live out there. Yeahcause we got the housebats and we like we drove to a place and we'd anchor down and everybody people start pulling up next to you and Yeah a lot of characters out there. Yeah. But I was like seven percent U And I just felt healthy and I think I looked the best. Yeah. four percent was just there was it was like okay for pictures to look dramatic. Yeah, but I don't want to look I don't think that looked. Yeah None of my So none of my stage photos or me on stage do I think is my mine either. It was always, no not always, but many times it was twowo or three days afterwards. was the my favorite look. Now that again, to your point, when you're on stage, the more shredded you look, the better it is. But then when you see yourself in person, you Oh ye Yeah, or even even when I'm in the mirror, I'm looking at myself in the mirror. I don't like that look. but I know that on stage with the lights, with the five coats of tanning all over you. you know, it just looks different It looks it looks different than what walk around does. Switching my programming though like more hypertrophy for a month did do a dramatic. I bet that because you don't that way It really did make a difference, especially my arms and my chest was like You know, much more defined. Yeah. interesteresting. Two things I did that I noticed because these are like these are like aesthetic things. Okaykay. So You're not going to build this is not a general, well, maybe it is for core. So here's what I do with my core. is I train them to build them This made a big difference. Yeah. L to build My abs and obliques, not just train them, not do like a thousand reps and do a lot of twisting exercises and just to like I'm like,m I'm actively going to try to make my abs bigger Because I know when they're bigger, you're going to see them at higher body fat percentages Huge difference in the way they look. So you bring that up. What a great add that to my strategy that I said that I would do if I had four weeks because I don't think a lot of people train abs like that. No. And I'm telling you that I would be pushing carbs and calories and volume like you're saying. And another place to push the volume would be ab training Great idea. Yeah,'s great idea to do that because you could be at thirteen percent to fifteen percent body fat and see visible abs if you build your abs. That's right. Otherwise most people have to get to single digit or under you know, so I used to before this, before I figured that out, I would have to get down I would get down like nine percent, ten percent, which is that's like what they would call six pack territory, right? Yeahah But if I wasn't flexing You could tell I was lean, but you couldn't really see my abs. And I would see sometimes guys at the beach or you know, even at the gym that really built. Like I remember one time I seen this dude who had he had like a tight It was kind of like a SandeX like vest on and his abs were sticking out of his shirt Damn, you can see he's not even flexing. Like you can see his abs. Yeah. And that's like that Yeahah. That's when it dawned on me. I was like, his abs are developed Mine are just lean, but they're not developed. Yeah. So I started doing declineed situps with weight. So I started doing real slow likeike I'm like, okay, I'm gonna build them. So what Im gonna do. I'm actually gettingst strong abs instead of doing a million reps So I would hold the weight and I'd unroll and come up and I'd try to keep the reps low. So whatever weight would allow me to do eightight reps or ten reps with lots of resistance. rest three minutes in between for ab work, which before I was like, there's no rest, you just keep going. I started doing Dragon flags, the exercise that know Rocky does in Rocky four. Oh yeah. I started doing ab rollouts and I'd do them off my knees but real slow and crunch up. and I would do heavy twists, heavy chops And dude, in a very short period of time My abs went from being just lean and flat to like sticking out And it made a huge difference and then I had the six pack without even You know I' like you telling that because I think that's such great advice. Justin bringing up makes me go like, you know, what's funny is we're all probably in very different places, both body fat percentage, training volume, where our physiques right now Strategically, I bet if we each had four weeks, strategies would look different. L I totally think your ar your point T obviously. so what your hypertray train, I think is would be a brilliant strategy. It's a novel stimulus. You don't train aesthetics like that very often. Your body's going to respond really well to it. Yeah, and I'd want to yeah, more emphasis like I guess on my arms and back and like you know, more width and I think that would help, you know, balance it out. And you're already really lean. I'm relatively lean. I probably don't know what I'm at right now at ten eleven Oh you think you're think you're I thought you're single. May. I don't know recly beefed up a little bit. I don't know, I gota test. I don't know. but you know, the other thing I did too, Adam, was I my shoulder training changed Typically shoulder training would start with overhead presses, which is you want to do that. Yeah. But I started and again, this is not a long term strategy. This is not the best way to to build your delts But if you want to create an aesthetic look in a short period of time I started all my workouts with rear deev flies leading up to it. It was all rear deef flies Then laterals, so now I'm doing laterals, and then I went to my shoulder presses because I was trying to do is create this thing. created more like that cap. I was trying to create this really round look to my. I have a picture of myself too from that trip where I have a sleeveless shirt. And I'm with my grafather, my dad and my son when my son was a little guy. and I could see, you know, But that was the strategy. The strategy was tos focus on these areas that look. You know I like that. I love that tip. Yeah. I think I've for a long time on this podcast talked One, I think that rear delts are generenerally overlooked by most people. And all the competitors that I trained myself included O Getting people to bring their rear delts up, I can't tell you how many like how much better their physique justust from that. It's a small muscle So you don't think it's going make that big of a difference? L people think right away, chest and legs and glutes and you think of all these big muscles and those are the big movers and will make your overall physique look more impressive. But in a short period of time, developing a muscle that's probably overlooked on a lot of people and putting emphasis on which is why I love your ab point too As and rear delts are probably two areas that people neglectace the V taper get to that illusion. And so you want to talk about like I got small short which is also a great point to this conversation is You know, the coach and me would give different advice on who I'm talking to.. Like if I got a hold of each one of you and and I got that time, I'm probably manipulating different things based off of that And same if it was a client, right? You know, it's funny about what you said about like these small muscles that you don't even think about. Another thing I had noticed, I haven't done this in a long time, but I actually did it before one summer Because you know, my upper legs developed really well when I was a kid. They just got they built really quickly. My calves took a little bit longer to respond. I don't have tiny calves, but they didn't match My upper legs. So I would work on them And then I had a friend of mine used to wear shorts all the time, and I noticed him something about him. He did have he had good calves But I noticed when he looked at his legs from the front H he had his overall shin and calf from the back look muscular. and it also it was his tibialis. wast the last time we trained your Tibialis So I do a lot more now like especially with athletes. I never do it, but when I was competing, that was a hack. So It was a hack to give I never thought of that, yeah, though when I was younger. So Tibialis training, typically when I was a trainer, noobbody does it. Well, I would do it with clients when they'd have shin S splints. Yeah. This is like people who try to run, they get shin splints. Prevent it. Easy fix. It's like, let's do some Tibiialis raises. Its like super simple and it works like eighty percent of the time So I would do with them. Never did I train my Tibyialis except for prior to this one there was this one year where I did it and it made my overall calf better becausecent O only one gym had that that little T be Alice machine that I've ever and I love that thing. used to love it makes your lower leg. So to that point, case, I'll give one on this is a great time for blood occlusion. So if you if you you get you don't if you don't have great calves and you only get a couple of weeks and you got pool time ready like Blood occlusion on your calves for that short period of time will give you like a decent quarter' ex funny about that? a half inch I' was just gonna say you guys were both on that kick. I remember that. Oh yeah. D did grow a bit. No, one hundred percent they did. That's why I was guys. That's why I' so impressed. I mean, I haven' tried blood occlusion training, yes, for first calves.. but not for my cals.ase I did make it for mase I w club. I did. So that's funny, dude. if someone did occlusion training For the upper arms, because those are the areas you could do it really. Really it's arms and legs You can't do anything for ch But if you did it for your arms and your calves, you would get close to a quarter inch muscle size of size probably within thirty days. Yeah' doing that You probably would. That's that's where that would become a really. What else can you get a quarter inch of? It's not a long term hacker solution. It doesn't replace traditional strain just works really quick. But if you again, this all goes back to like If I had if I was coaching somebody, I'd spend a good hour asking a lot of questions like what is your training look like before? How do you eat you before? Where's your body fab percentage? Looking at their assessing their body? like, okay, how can I manipulate this? Be the truth is In a short period of time, we're not making huge swings body fat percentage. We're not packing on ten, fifteen pounds E nutritionally, I probably would just like, you know, say I'm drinking a lot like coffees. I have like sugar in my coffee. I have like, you know, I'm just eliminating any of the calories extra. Yeah, the extra stuff that I normally it's like just basic, you know, like just stick with the dialed in for For back training, I would change it as well because There's It's interesting. There's like what looks good when you flex a muscle Vversus what looks good when you're just walking around. And when you look at a person's back, first of all,, people neglect to understand just how much your back plays a role and how good you look overall. Bodybuilders know they yeah, it's what w shows. When loses shows. Bodying physique, even Ronnie Com, the reason why he was so dominant for so long, But a fit back, a muscular back for both men and women really gives this appearance of fitness. It just really does. It makes you look leaner, more fit For Man it gives this look of power and strength And in bodybuilding, a lot of emphasis put on the lats. And I get that. There's a lot of poses in bodybuilding that emphasize lats But when you're just walking around at the beach It's your traps and your upper back. Yeah. That really You can have tiny lats and have this really crazy yoke. you know, on your upper back and it just looks very different. And so what I would do you get traraps he looks strong. Oh yeah. And what I would do at times is this is when I would do like lots of cleans and rows. Like I wouldn't do as many pull ups or pull downs, lotots of cleans and rows and just feel my upper back start to get kind of I mean, you add that with your advice with the re upp your rear dets and like you the way your shirt will sit on your back will tootally Yeah tootally Yeah. no, it's good Yeah. it's a lot of fun. But as far as a diet is concerned, even for the average person listening, if you just did this, in thirty days, you would look different. If you If you eat a typical diet whichich is like seventy percent processed foods. Yeah. If you went to just whole foods. Yeah just whole foods. Just clean it up. Wh foods. That's all you did. J same calories, all that. just clean up. That's it. All you're eating is food that you make. That's it for thirty days. The food that you make at home, chicken, beef, rice, potato, vegetables, that's it. It would suck the water out from under your skin You would develop better muscle. You'd naturally be in a calorie deficit because you're going to eat less because it doesn't it satisfies you much faster. And you would look better in thirty days. Visibly better. Yeah in thirty days. I mean, I think your skin will look better because of that's less You're less likely inflamed because you're eating something Sodium is different. Sodium Yeah Jine food better. Yeah. And that's what I meanant by too. like because obviously those I'm not as strict to my diet right now where I would just G straight, hit calories, push them for three weeks And then I would then I would manipulate water and carbs the final week to like that's presenting myself a day. not knowing that I'm not moving Major body fat, but I know that I can manipulate the way I look for a day by messing with that type of stuff. Well, here's what we got going on right now for everybody is all of our workout programs, all of our maps programs, all of our bundles, which are multiple programs put together, mods, guides, everything that we have all of our fitness products are forty percent off right now for the summer. It's the summer sale. So if you're interested, you want to follow a program that works Go to mapsfitnessroducts. com Use the code summer forty and you can get anything forty percent off. You can also find us on Instagram. It's Mindpump Media. Thank you for listening to Mindpumper. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB superbundle at mindpumpmedia dot comot The RGB suuperbundle includes maps anabolics Maths performance and maps aesthetic, nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over two hundred videos, the RGB suuperbundle is like having Sal Adam and Justin as your own personal trainers At a fraction of the price, the RGB suuperbundle has a full thirty day money back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia dot comot If you enjoy this show, please share the love by leaving us a five star rating and review on iTunes and by introducing Mindpump to your friends and family We thank you for your support and until next time, this is Mind Pump.