[0:00] for you but for the United States it is
[0:01] but uh hey thanks for stopping by
[0:04] everybody I am gonna have this Q&A for
[0:08] maybe an hour now okay someone were you
[0:11] did a super chat now I'm gonna try
[0:13] answer as many questions as I can but
[0:15] just as Connie Connie Connie just did he
[0:18] you can do super chats and I will be
[0:20] able to see your questions a little bit
[0:21] better and I will prioritize though so
[0:25] thank you Thank You Connie but yeah
[0:27] let's let's start the Q&A thanks for
[0:29] stopping by everybody
[0:30] I'm gonna sit I sit yeah maybe up until
[0:34] 9:30
[0:35] maybe 9:45 I'm gonna run this and just a
[0:38] quick note I do want to let you guys
[0:40] know that it is Black Friday in the
[0:43] States and I'm gonna have a little bit
[0:44] of Black Friday sale myself on pick fit
[0:46] shop calm if you guys would like to
[0:48] check that out 30% off all t-shirts
[0:51] about am I gonna bump already you guys
[0:53] right now with that let's get to some
[0:54] questions so let's start with Connie's
[0:57] question I hope I'm saying your name
[0:58] right my left bicep is smaller than my
[1:01] right what is the best way to make them
[1:03] even so I am assuming you are a beginner
[1:06] and usually what I tell beginners that
[1:08] have concerns about different muscle
[1:11] sizes especially especially with your
[1:13] arms is to keep training first and
[1:16] foremost you can keep continue your
[1:18] bilateral training your two to arm
[1:20] training your your barbell bicep curls
[1:22] or your single arm curls try to keep the
[1:24] weights similar on both sides for now
[1:27] and just give it some time it's gonna
[1:28] take some time to develop especially on
[1:30] to the site that you're not more used to
[1:32] using you can try something like
[1:34] mind-muscle connection which does have
[1:36] some some kind of connection to certain
[1:40] theories that might promote greater
[1:41] muscle growth on our particular muscle
[1:44] you're concentrating place it does
[1:46] increase stimulation of said muscle what
[1:48] which might increase metabolites other
[1:51] growth factors kicking in and hopefully
[1:53] that can help you grow that muscle that
[1:56] you're more concerned about for the most
[1:58] part I always suggest people to hey just
[2:00] keep training if you're a beginner you
[2:02] know things are not going to look
[2:03] exactly like what you want it to look
[2:04] keep training do the things that you
[2:06] need to do follow a program especially a
[2:09] program that will have acessory work for
[2:11] your biceps and see what that can do
[2:13] for you overtime but again I'll say at
[2:16] least give it six months one year to see
[2:19] any type of significant changes on both
[2:21] sides and if it is a very noticeable
[2:24] difference at that point then you might
[2:26] want to address this with some more
[2:28] unilateral work or even look into your
[2:31] reform and you might be favoring one
[2:33] side or the other but for the most part
[2:35] beginners take your time with it no need
[2:37] to rush it just you know keep training
[2:40] hello hello you sound like a scientific
[2:44] paper even though you're not reading a
[2:46] text who said I'm not maybe maybe Connie
[2:49] paid me to read a text you never know
[2:51] but yeah this is how I sound for the
[2:53] most part do you have a favorite
[2:55] pre-workout drink energy drink I don't
[2:57] drink energy drinks for pre workouts I
[2:59] do have a pre-workout now usually I
[3:01] don't don't announce or say anything
[3:04] about certain brands because I don't
[3:06] want it to seem like some sort of
[3:07] endorsement but for the most part I do
[3:10] try very different ones to write net
[3:12] right now the one I'm trying is cellucor
[3:15] c4 which is very very very common and
[3:17] popular and for the most part that works
[3:20] for me I really feel the beta alanine
[3:22] tingles the paresthesia you can call it
[3:25] and it's cool it has a decent amount of
[3:27] caffeine for me there's a multiple
[3:29] amount so you have like the extreme or
[3:31] whatever and that I believe that one has
[3:33] like about 300 320 milligrams of
[3:35] caffeine which is pretty high for a lot
[3:36] of people so I took the one with um with
[3:38] around 118 milligrams and then has it's
[3:41] a big beta alanine and all that fun
[3:44] stuff in it let's keep going I hope you
[3:48] guys liked the video last yesterday you
[3:50] guys didn't watch it please come check
[3:51] it out of you haven't feel free to let
[3:54] me know how what do you think about it
[3:56] if you did but yeah let's keep going
[3:59] thoughts on knees over knees over feet
[4:02] during squats that's ok especially if
[4:05] you're doing something like a if you're
[4:07] not used to doing something that is more
[4:10] of a low back squat you might have your
[4:12] knees shooting over your feet and that's
[4:14] ok like people will have that issue now
[4:17] the only thing that I would recommend is
[4:19] that you try to train yourself
[4:20] especially with a high bar squat is to
[4:22] not overshoot on your knees or overshoot
[4:25] on your feet with your knees just so you
[4:27] can practice that
[4:27] right mobility of right dropping down
[4:30] with your squat rather than pushing hips
[4:32] back and then having a nice treat
[4:33] forward that might help with a little
[4:36] bit more just trying to stay upright so
[4:38] you can push more so or have a more
[4:41] aligned squat form that way do you push
[4:43] more with your quads and you don't have
[4:45] to be too overly concerned about
[4:46] overshooting and having a lot of your
[4:48] low back kick in when you do your squats
[4:51] any tips on bulking well for the most
[4:55] part if you I'm sorry I can't really say
[4:57] your names pretty tough you're eating a
[5:00] right you're eating enough eating your
[5:01] surpluses so if you haven't seen my
[5:03] bulking videos for the most part bulking
[5:05] is that straight for as it will sound
[5:07] you will eat more than your total daily
[5:09] energy expenditure so the hardest part
[5:11] is figuring out what your TDE is first
[5:13] and foremost so we can use like
[5:15] different TDE calculators on the
[5:17] internet I believe once called TDE calc
[5:19] calm or net I'm not sure I forgot
[5:21] exactly but it searched what that is
[5:24] first and try to calculate for yourself
[5:25] now the problem with a lot of TDE
[5:27] calculators out there it's that it's
[5:29] only an estimate right so you can use it
[5:31] you punch all the numbers you're it's
[5:33] gonna ask for their different
[5:34] anthropometric measures you punch all
[5:36] that in and it's gonna shoot out a
[5:38] number and what you can try to do is to
[5:40] just take that number and and try to eat
[5:43] that amount of calories for like a week
[5:45] or so if you don't gain or maybe two
[5:47] weeks if you don't gain in a week any
[5:49] weight during that two week time frame
[5:51] then you say okay it's pretty close to
[5:53] my maintenance and I'm gonna try to stay
[5:55] there and well I know that's my
[5:57] maintenance and it's and that means if I
[5:59] want to bulk then I'm gonna try to eat a
[6:00] little bit more than that moving forward
[6:02] but if you're losing weight on that
[6:04] number that they punched out then it's
[6:06] actually a deficit so you have to get a
[6:08] little bit more so your your actual TDE
[6:10] is a little bit higher or if you're
[6:12] already gaining weight while following
[6:14] the TDE then you know that you already
[6:16] kind of in a bulk and your actual tdee
[6:18] is a little bit lower so for the most
[6:21] part find out that estimate first see if
[6:23] it's an actual accurate estimate if it
[6:25] is then cool if you want a book you're
[6:27] gonna eat a little bit more then of
[6:29] course you need to train so follow a
[6:31] program that's cater mostly to
[6:33] hypertrophy but it can be like a power
[6:35] hypertrophy program or more like a
[6:37] strength mix hypertrophy Angela
[6:39] program that's fine too but that's the
[6:42] best basics if you struggle figuring out
[6:44] how to apply those basics for yourself
[6:47] then you're gonna need a more nuanced
[6:49] and specific answer but it also requires
[6:53] more more details on your end and if you
[6:56] feel like you want to do that you feel
[6:57] free feel free to join our discord
[6:59] community and we're more so more more
[7:01] than likely more than happy to help and
[7:03] that's a discord GT slash picture of it
[7:07] so come check it out thank you for the
[7:10] super chat by the way appreciate it
[7:12] thoughts about the game changers
[7:15] especially on the benefits of a limiting
[7:17] cholesterol and trans fat tips when I
[7:19] hit plateau on debt okay you're asking a
[7:21] lot of questions first thing about games
[7:23] game changers I'll be honest I have not
[7:26] watched it I have watched some critique
[7:29] on it and as far as I can tell it
[7:32] follows the same type of documentary
[7:35] cliche make things seem neither better
[7:38] or worse than it really is and use very
[7:41] specific anecdotes or very specific
[7:43] context of science of research to try to
[7:47] push a point so for the most part it's
[7:49] it blows things out of proportion for
[7:51] its own favor and then it undermines or
[7:54] really plays little to things that are
[7:57] more on the average side so again I
[8:00] haven't watched it so to be completely
[8:02] honest I can't fully comment on it but
[8:04] what I understand and do have seen with
[8:06] other documentaries are very similar
[8:08] nature is that a lot of things work and
[8:11] the idea of one thing being extremely
[8:13] superior to another it's kind of bogus a
[8:16] lot of things to work like even I can
[8:18] tell you right now like I would advocate
[8:19] for you to get protein mainly from like
[8:22] you know animal sources or dairy sources
[8:24] but to be honest with you plant sources
[8:26] work just as fine but it's might you
[8:29] might require certain higher dosages to
[8:31] reach certain amounts of specific amino
[8:33] acids for so for like your BCAA cereal
[8:36] ooh scenes you you do need flu scene
[8:39] just to stimulate your muscle protein
[8:41] synthesis
[8:42] especially after workout but it doesn't
[8:44] have to be timed correctly but um so in
[8:46] that case plant-based proteins to have
[8:48] lower levels of leucine so you will have
[8:50] to eat a little bit more just to hit
[8:53] that Lucy
[8:54] that I showed for your body and thus you
[8:56] know you might consider to consider that
[8:58] a little bit inferior compared to
[9:00] something like whey which will have your
[9:02] hit you're losing the rush so it's a lot
[9:04] faster with smaller amounts but for the
[9:07] most part it can work fine then thinking
[9:09] about a lot of these documentaries is
[9:11] that you take somebody that had live an
[9:14] animal-based diet for most of their
[9:17] lives and then all of a sudden you
[9:19] transition them to plant base and they
[9:22] improve better great but for the most
[9:23] part is that they maintain and it's not
[9:26] necessarily because all they switch to
[9:27] plant base is the fact that they built
[9:29] themselves up to that point with the
[9:32] their their animal-based diet and then
[9:35] they're a route to maintain with the
[9:36] plant-based cool that's that's nothing
[9:38] exactly mind-blowing but again I haven't
[9:41] watched the documentary I don't plan to
[9:43] watch it so if you want to see someone
[9:45] break it down like minute by minute or
[9:47] whatever I'm probably not the person for
[9:49] you I just just don't find time or
[9:52] enjoyment in watching documentaries like
[9:54] that as much as relevant as it is to to
[9:57] my own career of health and fitness can
[10:00] I show my face I get this a lot for the
[10:04] most part for now probably not so you
[10:08] guys can keep asking your tests but I
[10:11] don't have any intentions like yes for
[10:15] the ones that were you follow me for
[10:16] quite a while now you know why it
[10:17] doesn't matter to me right it's like I
[10:19] don't really care about myself being the
[10:22] forefront of the information I rather
[10:25] have the information speak for itself so
[10:27] I understand why guess wants to connect
[10:29] a face to certain persona and so on of
[10:32] course do you want create that
[10:33] relatability you want to see if I
[10:34] actually am actually fitting all that
[10:36] fun stuff but again I just let the
[10:38] research speak for myself before itself
[10:41] not myself and then if you have
[10:43] questions or criticism for the
[10:45] information or how I interpret it feel
[10:48] free to call me out because that's what
[10:49] that's what it's all about it's not
[10:51] about me it's about the information and
[10:52] if you don't like how I'm telling you
[10:54] the information then tell me then now
[10:56] try to do better and if I don't do
[10:58] better or I have like maybe arguments or
[11:01] debates about how you criticize my
[11:03] interpretations and then I'm just going
[11:05] to tell you and then we have a little
[11:07] argue many of you like but for the most
[11:09] part I don't really care about me being
[11:11] the forefront of of my videos and I'm
[11:13] gonna keep it that way when I do
[11:17] deadlifts near failure becomes dark in
[11:19] my eyes it sounds bad just like when I
[11:22] stand up really quickly any tips on what
[11:24] to do so you might be just shot with a
[11:25] lack of oxygen especially if you have
[11:28] very strong constrictions during your
[11:30] delos which a lot of people do so that's
[11:32] why people get lightheaded and whenever
[11:33] they do very heavy debtless what I can
[11:35] recommend for you is that if you're
[11:36] doing like a 5 rep max or like you're
[11:38] going for a 5 3 to 5 rep ranges within
[11:40] your deadlifts don't shoot for failure
[11:42] is just 2 - especially with deadlifts
[11:44] it's mainly specifically to tellers just
[11:47] because of the complexity of the
[11:49] movement it's the fact that it does have
[11:50] lah constrictions you just don't want to
[11:53] have to put yourself in a position where
[11:54] you might pass out you might get to like
[11:56] edit where you just don't feel good you
[11:58] know so what so some movements it just
[12:01] doesn't make sense to go to failure and
[12:02] by far the movement that would relate to
[12:05] that the most is deadlifts so what I can
[12:08] recommend for you is that if you want
[12:09] get stronger you don't necessarily have
[12:11] to train to that point where you're
[12:13] going near failure or even like very
[12:15] near failure with deadlifts you can just
[12:17] stick with a 5 rep range and then do
[12:18] like one or two reps in reserve and you
[12:21] should be fine don't push it too far and
[12:24] if you feel like you might have weak
[12:25] accessories or you have we glutes hands
[12:27] whatever you want to specifically
[12:30] pinpoint to those things do things like
[12:31] glute ham Reese's noir Nordic curls and
[12:34] just target those more specifically
[12:36] rather than just try and grind out
[12:37] heavier and heavier deadlifts because
[12:39] for the most part what about Daedalus is
[12:41] that it will take a lot of time to
[12:42] recover as well so even doing like a 5 a
[12:46] 5 rep 5x5 5 reps for an RP of 8 or 9
[12:50] it's still very taxing on your body and
[12:52] you will feel it the next day and it's
[12:54] gonna take a little bit more time to
[12:55] recover but you will get those gains as
[12:58] long as you're on top of your nutrition
[12:59] you're on top of your actual training
[13:01] try hit that 2 times a week and you will
[13:03] see that strength go up so don't worry
[13:06] about having to go to failure so often
[13:07] especially with Atlas
[13:10] did I get my protein today I haven't
[13:12] actually it's pretty early for me and I
[13:14] had a long a long two days that yes long
[13:18] two days Thanksgiving in the day before
[13:20] so I didn't get a lot of sleep I woke up
[13:22] around I want to say like 7:30 today so
[13:24] it's been a little bit slow and groggy
[13:26] morning for me I feel better
[13:28] so I got enough sleep to run this Q&A I
[13:30] feel it I feel pretty good nothing's
[13:32] nothing's feeling slow I might feel a
[13:35] little bit sluggish on my words but I
[13:37] try to sound as as you know as I guess I
[13:40] can't and if some things don't make
[13:42] sense please let me know
[13:44] Terry detail I want to increase my
[13:47] calories due to lack of weight gain
[13:49] which of the macronutrients should I
[13:51] increase of course if you ask me it's
[13:54] gonna be protein but only because you
[13:57] will have a little bit less trouble
[14:00] gaining fat which is probably what you
[14:02] want when you're gaining weight so
[14:04] apparently if you eat more protein
[14:05] chances of gaining fat is a lot lower
[14:07] compared to eating more carbs and fats
[14:09] but for the most part if you're not even
[14:11] gaining any weight then I was first and
[14:13] foremost tell you yeah try to hit your
[14:15] protein range so whatever it might be
[14:17] might be 1.6 1.8 grams per kilogram hit
[14:20] that range first and then try to fill up
[14:22] everything else with carbs and fats of
[14:23] course you want to at least like a
[14:24] minimum and take a fats to about 20 to
[14:27] 25% and then you start filling
[14:29] everything else with whatever you can if
[14:32] you have trouble just doing that like
[14:34] it's just the fact that you can't eat
[14:35] that much now I'll look into you more on
[14:37] making your own shakes at home so make
[14:39] like a protein shake but mix it in with
[14:40] like some nuts some fruits whatever
[14:43] anything you can add that would add more
[14:45] calories of course nothing that's to
[14:46] process but try add as much as you can
[14:49] into that shake so we can't just have
[14:51] one like big calorie bomb but you know
[14:53] for the most part you'd want just to eat
[14:55] your meals and try to hit your calories
[14:57] that way but if you can't that's why I
[14:59] would recommend just creating your own
[15:00] kind of homemade homemade shake that
[15:03] will allow you to increase your calories
[15:04] pretty fairly easily compared to trying
[15:07] to eat more more you know meats or even
[15:09] like down more plants whatever it is
[15:11] that might be better for you
[15:14] how to avoid stretch marks while losing
[15:17] weight or gaining muscle this is the one
[15:18] that I could never figure out myself of
[15:20] course these doesn't them the best
[15:22] answer is to be more gradual with your
[15:25] your gain or your loss
[15:27] but I've always had trouble with the
[15:29] stretch marks and and for the most part
[15:30] I just ignore at this point I don't I
[15:33] mean as you grow older a lot of things
[15:35] start mattering a lot less so stretch
[15:37] marks for me would be one of those
[15:39] before I would try like aloe vera to try
[15:43] to mitigate it but like I really don't
[15:45] know notice the difference and if you
[15:48] had it for quite a while now I I feel
[15:51] that you kind of had to bear with it at
[15:54] this point and hopefully it goes away
[15:55] but for the most part I don't have the
[15:57] research and I've never done research to
[15:59] figure out about stretch marks because
[16:01] it's never been a big issue for me of
[16:02] course it might be a big issue for you
[16:04] guys so it might be something I will
[16:05] look into in the future but for now I
[16:07] don't exactly have the answer for that
[16:11] rich which brand of whey protein do you
[16:14] recommend
[16:15] so again just just a heads up I'm not
[16:17] trying to promote I'm just more so you
[16:20] know recommending based on what I use
[16:22] and what I'm used to now okay for this I
[16:24] would just recommend you look at lab
[16:26] door comm so let me type that out on the
[16:28] chat so thank you again for the super
[16:32] chat very different person I'm not sure
[16:34] I'm sorry if it is okay they didn't like
[16:37] but go to lab door comm and they will
[16:40] have they'll break it down for you
[16:41] though they'll have different rankings
[16:43] for different proteins protein shakes
[16:45] and different supplements for the most
[16:47] part so what they look into is like
[16:49] protein value protein digestibility
[16:51] protein content so even though like a
[16:53] certain protein shake supplement might
[16:55] say that it has 30 grams of protein it
[16:57] might not actually have that many and it
[16:59] might not have the best amino acid
[17:01] profile that it should might be
[17:03] different or there's other
[17:04] fortifications that goes into it that
[17:06] doesn't necessarily was never advertised
[17:08] within the the the product itself so
[17:12] look at lab door comm they do pretty
[17:15] good analysis for a lot of the protein
[17:17] supplements out there and they'll give
[17:19] you a more neutral I want to say of
[17:20] course I don't know for sure they have
[17:22] like any high biases for themselves like
[17:24] at this point they're pretty big and I
[17:25] wouldn't be surprised if like
[17:27] no someone tried to try to buy him out
[17:29] or something but I don't know so I'm
[17:31] just kind of curious about that bad
[17:34] for the most part they seem reliable and
[17:36] I do get usually I'll get like one of
[17:39] the top five protein shakes in there so
[17:41] it works for me so maybe you should
[17:43] check that out yourself I'm a medical
[17:47] student and my stereotype sits 24/7 on
[17:50] books what's the best advice you give in
[17:51] terms of getting fit so don't be your
[17:54] stereotype I guess I'm not sure would
[17:56] you watch you let me tell you so if you
[17:58] are studying a lot or you are busy
[18:00] working a lot whatever it might be
[18:01] there's always some time like the fact
[18:04] that you're here down checking out this
[18:05] chat which thank you I appreciate it but
[18:08] if you do have time to check out chats
[18:09] like this if you go on browse on the
[18:11] internet a lot take that time and
[18:13] translate it to going to the gym that
[18:15] that's pretty much it but you have to be
[18:17] real with yourself look at the times
[18:19] that you use during your day that you
[18:21] you have for free like now what can you
[18:24] do with that time do you want to just
[18:26] sit around and be lazy okay that's fine
[18:28] or do you want to take that time and do
[18:30] something which is great and then if you
[18:32] can do it again and again and again
[18:34] hopefully you can build it into a habit
[18:35] so for the most part you kind of have to
[18:39] evaluate where you stand on how serious
[18:42] you want to be with your training first
[18:44] and foremost and then how you prioritize
[18:47] your fitness overall so if you
[18:49] prioritize it very highly like most
[18:52] people should then you probably wouldn't
[18:55] be sitting here and I'm not trying to
[18:57] call you out just to let you know this
[18:59] is a lot of this applies a lot of people
[19:01] but if you do prioritize it high enough
[19:04] then you should take this time that you
[19:06] are here now just drop leave the chat
[19:08] leave the stream and start doing
[19:11] something go go for a walk go for a run
[19:13] go through the gym whatever whatever you
[19:15] feel like you can do something different
[19:17] just don't get comfortable impact how
[19:20] are you how was your day so my day just
[19:22] kind of started and it's going well
[19:23] pretty pretty so far I mean nothing's
[19:26] going bad in the chat if I miss some of
[19:28] your questions which I have of course
[19:29] I'm sorry but I will try to answer as
[19:31] many questions as you can
[19:32] of course like it like I said if you do
[19:34] you can do the super chat no pressure
[19:37] so I'm drunk I'm gonna try to get to
[19:39] your question as much as I can
[19:41] but of course if you do the super chat
[19:42] it will prioritize your question to me
[19:44] and I'll say thank you first and
[19:46] foremost and then I'll make sure I'll
[19:48] answer your questions I can see see
[19:50] that's a super chat right there I'm not
[19:52] sure how much that is but that's cool I
[19:54] appreciate it
[19:54] I think blue box is kind of the lower
[19:56] end but that's cool supertastic or she
[19:58] was skinny fat stay in calorie deficits
[20:01] doing resistance training you don't have
[20:05] to so you can actually be in a bulk
[20:07] during your skinny fat and the thing
[20:10] about this is that of course people can
[20:12] be concerned about getting too fat
[20:13] especially when they're kind of skinny
[20:14] fat but the fact that you start at a
[20:16] lower threshold because yes so little
[20:18] muscle mass you're gonna build muscle
[20:20] fairly quickly and of course you're
[20:22] gonna put maybes on some more absolute
[20:24] fat but your the level the the relative
[20:26] level of muscles that you're gonna gain
[20:28] versus the relative amount of fat that
[20:31] you're gonna have it's gonna start
[20:32] favoring more muscle so you can't be in
[20:35] a bulk and maybe it suggested as long as
[20:37] you're skinny fat is not that bad like
[20:40] you're actually close to 15 percent body
[20:42] fat and you just look kind of skinny fat
[20:44] because you just had you don't have a
[20:46] lot of muscle mass then being in a
[20:49] slight bulk it might not be a bad thing
[20:51] of course if you just want to start
[20:53] shedding that fat then you might want to
[20:55] consider a deficit or even like a stain
[20:57] near maintenance and then gaining weight
[21:00] I mean uh gaining muscle while hopefully
[21:03] you lose some fat at the same time
[21:04] sounds cool
[21:06] what got you into well thank you again
[21:09] Casey for the super chat appreciate it
[21:12] we got what got you into doing this
[21:14] YouTube channel so I've been doing
[21:19] finish for pretty much my whole life
[21:21] it's always been like one of the top
[21:22] topics of my life like ever since I was
[21:26] 11 years old pretty much like the first
[21:28] thing I ever did like first time I ever
[21:30] fell in love with like working out or
[21:32] just training or just fitness was when
[21:34] my brother which was 14 at the time
[21:36] happened to like bump and bump into some
[21:39] weird stone dumbbells outside of our
[21:42] apartment building and we're rapport so
[21:44] we couldn't afford or go to go to the
[21:46] gym or even have our own equipment or
[21:48] anything so you found those like thrown
[21:49] out next to a dumpster or something
[21:51] fried it back in we cleaned it and then
[21:54] we started like just
[21:54] messing around with some dumbbells
[21:56] handing us like at Moe's was like 10
[21:57] pounds but that thing felt heavy as hell
[21:59] when you're 11 years old right so after
[22:02] I started like messing around they're
[22:04] like this fund is cool I could like
[22:05] build my muscle and I'm always doing
[22:07] like a little small guy so being able to
[22:09] like you know and at least look fit even
[22:10] though I'm small was always like a good
[22:13] thing for me so eventually I built like
[22:15] a lot of interest into that kind of
[22:17] stuff which helped a lot with like my
[22:19] own self-esteem whatever so eventually
[22:21] it became just just my passion so
[22:24] fast-forward like 20 years later almost
[22:26] 20 years like 15 years later did my
[22:29] degree in kinesiology did my certified
[22:32] personal training didn't really enjoy
[22:35] working at for for like big box gyms
[22:38] I've just felt like there's too much too
[22:39] many politics in it and not a lot of
[22:42] money for the politics yet to deal with
[22:44] for like working at those big box gyms
[22:46] so I started doing my own thing on the
[22:48] side like going to houses helping people
[22:50] work out in their own home and that was
[22:52] really really fun and I really enjoyed
[22:55] that but I just felt like you know I
[22:56] want to reach a bigger audience and then
[22:58] of course what's a bigger audience than
[23:00] the Internet right so I just started
[23:02] messing around with YouTube and here we
[23:04] are
[23:05] you mentioned don't get comfortable how
[23:09] do you think we can fight indulging into
[23:11] junk eating binge eating
[23:12] skipping workouts in general slacking
[23:14] off this is a very very personal
[23:16] question and and thus you had to treat
[23:18] it very personally so a lot of people
[23:21] yeah like it's easy to for someone like
[23:23] my end or anyone to just kind of observe
[23:25] someone that's not doing like a lot of
[23:27] work out and they're you know considered
[23:29] lazy or whatever and really criticized
[23:31] them but everyone that has their own
[23:33] personal issues that might lead to lack
[23:37] of it
[23:38] exercise the lack of or the increase in
[23:40] binge eating or the lack of eating Whole
[23:43] Foods you know it could be in the
[23:44] environment you grow up in might be what
[23:46] your parents always fed you and you're
[23:47] used to it it might be that you have a
[23:51] lot of stress in your life and you find
[23:52] comfort in certain foods or not doing
[23:54] certain things and that's fine that
[23:56] that's just how life is so that in that
[23:59] sense you're gonna have to figure that
[24:00] out for yourself for the most part so
[24:03] when I had clients that had trouble with
[24:05] with just not eating or just eating too
[24:07] much or
[24:08] even I really never had clients that had
[24:10] troubled not eating enough but for the
[24:12] most part I had clients that always had
[24:13] trouble eating and always relate back to
[24:15] like their habits of what they reach to
[24:18] reach for at the grocery store so they
[24:20] always had a habit of like reaching for
[24:22] certain foods because they're used to
[24:23] eating that type of food and I was like
[24:26] hey let's look into your grocery list
[24:27] and see where you're buying these stuff
[24:29] it's like oh I bought this because my
[24:31] mom always bought in I love it and it's
[24:32] always like remind me of home but it's
[24:34] like a really big fat junk food edifying
[24:36] or that they're by this because
[24:38] culturally this is what they always eat
[24:39] and they're used to eating it and so
[24:42] it's like it's just it's just the first
[24:44] thing they reach for so a lot of for a
[24:46] la Asian cultures that'll be white rice
[24:48] which is not that bad but the fact that
[24:50] has very simple carbs and you can eat a
[24:52] lot of amounts and gain a lot of eat a
[24:55] lot calories at calories out of it like
[24:57] people don't really pay attention to
[24:58] that but it's a oh I'd always eat like a
[25:00] bowl or two bowls of rice every for
[25:02] every meal but then they didn't realize
[25:04] like that's four hundred five hundred
[25:06] calories of pretty much almost in yours
[25:08] just straight carbs with a little bit of
[25:10] protein so when you have to look at
[25:13] those kind of environments that those
[25:15] type of habits that you build over time
[25:16] and then you have to first and foremost
[25:18] as we acknowledge it understand it like
[25:21] okay is this really a good idea for me
[25:23] to do even though those cultural ease
[25:25] might be what I've been doing all the
[25:26] time memory wise this is what my mom
[25:29] always got me so I want to eat it then
[25:31] you buddy then you have to be real with
[25:32] yourself like is this the best choice
[25:34] for you and then it's gonna take a
[25:36] little bit of restraint no matter what
[25:38] its gonna take restraint you're gonna
[25:39] get uncomfortable doing certain things
[25:41] that you have to do now but that's where
[25:43] you start yet to figure out exactly why
[25:46] you do certain things and what he can do
[25:48] to change it and then hopefully that
[25:50] will lead to more and more better
[25:51] decisions of eating healthier working
[25:55] out more and so on so I could say the
[25:57] same for myself like back then before I
[26:00] start lifting weights I just play video
[26:01] I still play a lot video games but like
[26:03] back then like before I was 11 all that
[26:04] stuff a lot of coke all that uh not not
[26:07] not cocaine a lot of coca-cola
[26:10] a lot of rice a lot of not working out
[26:14] and just kind of sitting around right so
[26:17] before I kind of fell in love with the
[26:19] dumbbells and other fun stuff I didn't
[26:21] do anything
[26:21] but one
[26:22] I started like developing this interest
[26:23] in the dumbbells everything changed like
[26:25] I started doing less of the game-playing
[26:27] instead I'll go do push-ups and work out
[26:30] go for a run and then that developed
[26:33] over time so it might be something you
[26:36] want consider but thank you for the
[26:38] superjet sorry for the long answer and I
[26:40] hope that kind of at least set you for
[26:42] it in some sort of path some sort of
[26:44] direction that might help you out what
[26:46] do you consider as natty so no steroids
[26:49] that's pretty much it
[26:50] why does my body prefer losing fat in my
[26:53] face and arms but not in my belly my
[26:56] belly bait skin is that he's saying bait
[26:58] skin bait skin people just or fast in
[27:02] different areas that's really what he
[27:03] had to pay attention to so mostly a lot
[27:05] of people will store it around their
[27:05] abdomen abdomen region their booty a lot
[27:09] of people store in their booty not
[27:11] everybody so yeah you might just lose
[27:13] lose fat fat fat fat I'm speaking weird
[27:16] loose fat there blast because that's
[27:18] where your body prefers to store it how
[27:22] can I prevent muscle soreness after
[27:24] every workout you can change the type of
[27:26] workout you're doing but if you don't
[27:27] want to do that then you kinda have to
[27:28] just bear with it so you are following a
[27:30] program I would say just bear with it
[27:32] eat more protein get your protein in I
[27:33] mean you might want to do some foam
[27:35] rolling before and after see that can
[27:36] help you but that's about it you the
[27:38] best thing you can do to to prevent or
[27:41] reduce soreness from your workouts is to
[27:43] keep working out sounds kind of
[27:45] counterintuitive but that's how your
[27:46] body responds to working out kind of the
[27:48] repeated bat effect like everything you
[27:49] do every little kind of dose you take
[27:51] your body becomes better and better
[27:52] responding to it so that's what you want
[27:55] to do - for your training so the more
[27:57] and more you work out the more and more
[27:58] consistently you work out if you take a
[27:59] break everything changes
[28:01] more and more consistently you work out
[28:02] the better and better your body can
[28:04] respond to the soreness then you will be
[28:06] a lot less sore after every workout but
[28:09] it will take you time to get up to that
[28:11] point I mean even like the strongest and
[28:14] most consistent people these days it
[28:16] will get sore because either they
[28:17] changed let's say butt workout they're
[28:19] doing mm-hmm they do some sort of
[28:22] eccentric phase or they do the the go
[28:25] they changed their rep ranges completely
[28:27] from like it's completely different from
[28:29] what they did before so there are there
[28:31] are scenarios where soreness will come
[28:32] back in even though we've been training
[28:34] consistently and
[28:35] a love of change it happens within your
[28:38] own training program that might lead to
[28:40] that I'm 15 give me a second I have one
[28:47] my monstera Trent is trying to contact
[28:48] me give me a second
[29:04] I need to handle these mods actually I'm
[29:06] not sure how I do manage moderator okay
[29:10] let's just move on for now let's see if
[29:12] I can get that going later let's keep
[29:15] going
[29:16] ditz in eating 27 inch calories a day
[29:18] began working out one month ago training
[29:21] three times a week seeing some muscles
[29:24] appearing on my arms but I maintain a
[29:26] weight do I need more so three times a
[29:30] week is totally fine it's only been a
[29:31] month I don't know exactly how much
[29:33] twenty-seven of calories means to you
[29:35] it's different for everybody right so
[29:37] 2700 calories for if someone's very
[29:39] skinny might be a surplus someone that
[29:41] has that's pretty big already has a lot
[29:42] most mass that might be a maintenance or
[29:44] even a deficit but let's just assume
[29:46] that is surplus for you because you are
[29:49] gaining muscle but you do maintain your
[29:51] weight so maybe you're closer to
[29:52] maintance do you need more I don't know
[29:55] for sure I didn't need to know your
[29:56] program more specifically but if you are
[29:58] say let's just say that your training is
[30:00] pretty pretty good pretty sufficient for
[30:04] three times a week and you're
[30:05] maintaining muscle maintaining weight
[30:06] and you're building muscle you're good
[30:08] you're just stay there if you want to
[30:10] gain muscle a little bit faster you
[30:11] might consider a little bit more of a
[30:13] bulk so maybe like eat 100 200 calories
[30:16] more than what you're doing now and
[30:17] let's see if that gets you a little bit
[30:19] further faster with your muscle gains
[30:21] but it's only been a month right you're
[30:23] not gonna see much in a month you gotta
[30:25] give it some time can you suggest a
[30:30] supplement stack for freestyle wrestling
[30:33] I can't sorry that's too specific and
[30:35] it's not my place to to give you support
[30:39] based supplements tacs
[30:43] hey question if you work out four to
[30:46] three months straight and take a break
[30:47] for one month then straight working out
[30:50] again do you stop getting baby beacon
[30:52] gains i'm skinny on whisking the muscle
[30:54] so beginner gains is the thing about
[30:58] beginner gains is that there's no strong
[31:00] definitive definition to hit definitive
[31:03] there's no definitive term to it so we
[31:06] don't know exactly when it's gonna stop
[31:07] we don't know exactly how it works
[31:09] exactly we just know that for beginners
[31:11] they have a much greater propensity for
[31:14] growth so that can be muscle growth
[31:16] technique well mainly muscle growth but
[31:18] also like you can actually lose fat
[31:20] fairly easily too but you can't build
[31:22] muscle very quickly so is it on a
[31:25] timeframe not necessarily it's more so
[31:28] based on how perfect you're doing
[31:30] everything so your training program is
[31:32] absolutely optimal but you're maximizing
[31:35] it to the point or and your nutrition is
[31:37] perfect and you're getting all the
[31:39] protein you need then you'll see your
[31:43] your gains go pretty drastically as you
[31:45] continue and continue and continue but
[31:47] then if someone does like a very
[31:49] insufficient training and and eats very
[31:52] little protein or doesn't have a great
[31:54] diet and the the for the same amount of
[31:56] time frame let's just say six months of
[31:58] course the person that was having a more
[32:00] of a perfect approach would hit their
[32:02] their their beginner threshold much
[32:04] quicker than someone that has a very
[32:06] insufficient or any effective approach
[32:08] so that's why there's a really no
[32:10] timeframe on it like we don't know
[32:11] exactly how to perfect your program to
[32:13] the point where everything is absolutely
[32:15] perfect all we can do is use best
[32:17] practices like train to two to three
[32:19] times train your muscles to three times
[32:20] a week go for a certain hypertrophy
[32:23] volume if we can get more protein one
[32:26] point six to two point three grams but
[32:28] again it's still not clear exactly if
[32:30] that's can be perfect for you
[32:31] specifically for every single person so
[32:34] in that case we can't really put a time
[32:36] a gauge on how beginner gains how long
[32:38] that's gonna last your new B gains but
[32:40] what I can tell you is that the best way
[32:42] for me to gauge it is just based on your
[32:44] your your let's word progression so
[32:48] let's just say I'm doing best practice
[32:50] as much as I can with a client and
[32:51] they're gaining muscle they're getting
[32:53] stronger every single week they put it
[32:55] like two
[32:56] those over like five pounds on the
[32:58] weights of the bench whatever their
[32:59] squats that lives and they have no
[33:01] problem with a linear progression so
[33:03] they always see progression after every
[33:05] single workout every single week so that
[33:08] to me they're still a beginner because
[33:10] they have that luxury of getting
[33:12] stronger and stronger and stronger
[33:13] without having to have like certain
[33:14] cycles that cater to certain certain
[33:17] adaptations they're just getting
[33:19] stronger stronger more muscle no problem
[33:22] everything looks good and then when they
[33:24] start slowing down a little bit let's
[33:26] just say we're sticking with a linear
[33:28] progression program and then two weeks
[33:29] in they're not seeing progression and in
[33:32] three weeks they're finally seeing
[33:33] progression okay then now you're kind of
[33:35] more in an intermediate phase like less
[33:38] of a beginner in this case then you kind
[33:40] of had to change your program a little
[33:41] bit where you cater more specifically to
[33:44] certain goals so that you can maximize
[33:46] that goal first and then you jump into a
[33:48] different block then of course when it's
[33:51] that slows down even more and more and
[33:53] more and takes like a month two months
[33:54] to see any type of strength gains then
[33:57] you might moreso consider yourself as an
[34:00] events individual as you can say so in
[34:03] that case if you work out for two months
[34:05] take a break for one month and come back
[34:07] you're still complete like two months is
[34:09] nothing
[34:09] two months is nothing in the grand
[34:11] scheme of things so more than likely
[34:14] you're absolutely beginner especially we
[34:16] only started for two months IG Georgio
[34:19] you asked a question but it got
[34:21] retracted I'm not sure what happened
[34:23] sorry sorry about that that's kind of
[34:26] weird
[34:29] give me a second guys I'm gonna try to
[34:32] add one of my mods in right now and if I
[34:36] could do that really quickly trying to
[34:38] slow you guys down Manish moderators
[34:41] give me a second okay all right sorry I
[34:55] was just um checking one of my mods into
[34:58] here all right all right let's look at
[35:02] your questions again 9 o'clock now Wow
[35:04] Wow time was fast when you talk Oh
[35:08] what's up Annie
[35:11] nice to see you you know what forgot to
[35:14] join the voice chat
[35:15] let me ask everyone join the voice chat
[35:17] give me a second guys
[35:29] any second
[35:45] all right let's keep going let's keep
[35:48] going
[35:50] where did my browser go where did it go
[35:56] why is YouTube so confusing sometimes
[35:58] okay okay okay I think I figured it out
[36:04] all right stop sorry for the pause guys
[36:06] I was just getting some things worked on
[36:09] let's go back to your question is how
[36:11] important but how important in your
[36:14] micronutrients every day we track your
[36:15] macros it is really important so there's
[36:18] always deficiencies that people gonna
[36:20] run into usually it's gonna be your
[36:21] vitamin D your vitamin B's vitamin DS
[36:24] zinc it could be also magnesium so yeah
[36:28] you still want to track it if you feel
[36:30] like there's there's a very likelihood
[36:32] of deficiencies because if you know
[36:33] you're eating your macros very all
[36:34] macros or off foods are not created
[36:37] equal so certain foods are gonna have a
[36:39] certain amount of micronutrients and
[36:40] might have a high deficiency of others
[36:43] so I will still look into it now you can
[36:46] use like apps like My Fitness Pal and
[36:47] all that great stuff if you punch in all
[36:50] your stuff they do have like a
[36:51] micronutrient profile for a lot of food
[36:53] so that least the basic health foods
[36:54] that you might eat so if you're cooking
[36:56] a lot then it's gonna be a lot easier
[36:57] for you to kind of track those
[36:58] micronutrients on your eating a lot of
[37:00] processed ufff mm-hmm my last stuff like
[37:02] barcodes that are like pre-made or
[37:05] whatever it might be a little bit more
[37:06] difficult so you can try to use apps
[37:10] like that might help you understand your
[37:12] micronutrient profile a little bit
[37:13] better see what you're eating how much
[37:15] of it you're eating and then that
[37:17] hopefully that can push you a little bit
[37:18] further into getting all your
[37:19] Micronesian so it still is important how
[37:24] many days do I work out in a week I'm
[37:25] right now at 3 to 4 3 to 4 it could be
[37:28] more but I've been I've been a little
[37:31] bit sluggish getting back right now
[37:33] but overall feel pretty strong what
[37:36] would be the best for a day split for a
[37:37] guy that works at home with dumbbells up
[37:39] an upper body bro split or any other
[37:43] split so if it's only dumbbell base is
[37:45] really hard to say Bower you I'll just
[37:49] try to do some sort of split that you
[37:51] feel comfortable with right now but
[37:52] whatever you can do try to find your way
[37:54] into the gym that's just for like
[37:57] getting
[37:57] you know of course more equipment is
[37:58] always better and of course dumbbells
[38:00] nothing wrong with dumbbells but there
[38:01] is a limitation to it right just weight
[38:05] based unless you have really really
[38:06] heavy dumbbells even then you know
[38:08] there's certain movement patterns that
[38:10] might just be better with a barbell or
[38:12] even capables so that changes a little
[38:15] bit
[38:15] it's my stream lagging give me a second
[38:22] so it is it lagging it looks live but it
[38:27] seems to be freezing anyway to answer
[38:32] your question for what program you want
[38:34] to use for dumbbells the four-day
[38:36] program you can look into our discord we
[38:39] do break down frequency free programs
[38:41] based on frequency so maybe that can
[38:43] help you out a little bit but for the
[38:44] most part like it is gonna call for a
[38:47] lot of barbell movements sure's our
[38:48] variations to it but um I would be is a
[38:52] yes no no yes okay it is lagging for
[38:54] some people I'll be very very interested
[38:58] in trying to get you to more of a gym
[39:00] setting if possible of course not it's
[39:03] not always gonna be possible but try to
[39:05] your best if you can find some way to
[39:07] get into the gym but for now there are
[39:08] certain programs that you can have
[39:10] variations like for deadlifts you can do
[39:12] like dumbbell deadlifts you can do
[39:13] single leg dumbbell del loops which are
[39:15] decent variations for now but if you
[39:18] want to absolutely just knock out the
[39:20] biggest weight you can then eventually
[39:22] barbells is is probably where you want
[39:23] to go okay let me know let me know if I
[39:27] start lagging like very badly okay I
[39:29] know it's sometimes it does get laggy
[39:32] I'm not sure why I try to be on stable
[39:34] connections as long as I can but
[39:36] sometimes it doesn't work out that way
[39:37] what kind of gains and or progress
[39:39] progress can realistically be expected
[39:41] oops be expected from doing only
[39:44] pull-ups push-ups and squats so this is
[39:46] from Kranti
[39:46] well you'll get stronger lats you'll get
[39:49] maybe stronger biceps push-ups you get
[39:51] stronger chest you build some strong
[39:53] some strong triceps and squats you get a
[39:57] little bit of quad your your quad
[39:59] activation and maybe some hip work
[40:02] depending on how you squat but that's
[40:04] death that really I mean you can build
[40:06] it you can build endurance sure alright
[40:07] and yeah you can have some sort of
[40:09] hypertrophic effect
[40:10] there comes to a point like especially
[40:12] if you're knocking out like a hundred
[40:13] push-ups like easily per set then you're
[40:17] probably not gonna get a lot of strength
[40:19] or muscle gains while you still give us
[40:21] I don't wanna say you won't but it's
[40:22] just gonna take a lot more work for you
[40:24] to get the same of them out of a muscle
[40:25] growth especially with a 100 reps than
[40:28] you would with like a 8 to 12 rep range
[40:30] where you can like do less effort a
[40:32] little bit less work capacity not
[40:34] feeling and throw up every after every
[40:35] set and still get more the same if not
[40:38] more muscle gains well it's a little bit
[40:41] different just because the the pull-up
[40:43] technique is going to be a lot tougher
[40:45] than doing something like push-ups as
[40:47] far as like getting more reps so you
[40:49] can't build a good amount of lats
[40:51] strength that muscles lack growth and
[40:55] even try some advice approach just a
[40:57] little bit not as much the lats with
[40:59] just straight pull-ups but then again
[41:01] the limitation is trying to do to reach
[41:05] a point with fewer reps so if you feel
[41:07] like you want to work with a lower rep
[41:09] range you're gonna add you need to have
[41:10] some sort of resistance training but
[41:12] with pull-ups you have a lot more room
[41:16] to work with versus something like a
[41:17] push-up or even a bodyweight squat so
[41:19] bodyweight squats perhaps probably best
[41:22] catered with some sort of resistance
[41:24] training just because your legs are damn
[41:26] strong and bodyweight can only get you
[41:29] so far did ever cross your mind that you
[41:32] would be the owner of a million
[41:34] subscriber channel someday are you
[41:35] excited about it do you know what I mean
[41:37] not to toot my own horn but I always
[41:40] want I've always felt like you know if I
[41:41] keep putting the effort in and keep
[41:43] pushing and try to get my videos to be
[41:45] better quality and more enjoyable and
[41:47] better information
[41:48] I felt like for sure I'll reach that 1
[41:50] million subscriber point someday so yeah
[41:54] I mean I mean I'm totally like I don't
[41:57] take it for granted I could tell you
[41:58] that like I appreciate it a lot and and
[42:00] I'm more than thankful for being
[42:02] anywhere close to it but I really felt I
[42:05] told myself when I got into this like
[42:07] man I'm gonna push for this and try do
[42:09] as best as I can and I never had like a
[42:12] milestone goal like I wouldn't say I'm
[42:14] gonna go from a million subscribers no
[42:16] matter what I just told myself you know
[42:18] I'm gonna make this as successful as I
[42:19] can
[42:20] and hopefully it's gonna be one of the
[42:23] more successful channels fitness
[42:24] channels on YouTube and my standard
[42:26] standards I felt like hey got pretty
[42:28] close to that and if anything yeah
[42:30] that's great you don't where I am right
[42:32] now
[42:32] and considering that you know I don't
[42:34] show my face I don't rely on my body to
[42:36] get myself some views I'm happy with
[42:38] where I am so thank you for the question
[42:40] I really appreciate it let's keep going
[42:44] hey picture pic fit what's your thoughts
[42:46] on 5x5 training like strong lifts
[42:49] nothing against it I feel like it's very
[42:50] linear which is not necessarily a bad
[42:53] thing
[42:53] but I do feel like having different rep
[42:55] ranges might be a little bit better so
[42:57] let's just say if you have more of a
[42:59] strength based approach or you want to
[43:00] have more power approach then having
[43:02] lower rep ranges is a good thing
[43:05] so having three rep ranges to rep ranges
[43:07] even high-volume single rep training
[43:09] then of course if you want to just like
[43:11] have a really strong hypertrophy push
[43:13] hypertrophy block then I do recommend
[43:16] having a higher rep range of eight to
[43:18] twelve six to twelve because you will be
[43:20] able to build that volume fairly quickly
[43:22] and without necessarily having more and
[43:24] more sets so more set volume might
[43:26] actually increase your fatigue levels
[43:29] which will impact your subsequent
[43:31] training days and make you feel weaker
[43:33] you won't be able to perform as much and
[43:35] so on so it's gonna have like a more of
[43:38] a cascade effect over time where you
[43:40] just get more and more fatigue without
[43:42] necessarily getting stronger and without
[43:44] necessarily getting bigger
[43:45] well you most likely will get bigger as
[43:47] long as you give yourself some time to
[43:48] recover so 5x5 is a good starting point
[43:52] and and but then like you need I feel
[43:55] like branching out is not a bad thing
[43:57] you don't want to just be in the middle
[43:59] all the time because there are specific
[44:01] goals do you want to cater to more
[44:02] specifically specific goals cater
[44:05] specifically sounds weird so you will
[44:08] might want to work with different rep
[44:10] ranges and different frequencies by the
[44:12] way didn't really mention that is it
[44:15] gonna help or make my shoulder waist
[44:17] ratio worse if I have muffin top going
[44:20] on and start doing ab workouts you'll be
[44:22] fine
[44:22] you'll be fine the fact that you think
[44:24] working out will make your your hip to
[44:26] waist ratio worse you'll be fine
[44:30] get on in deficit you'll be fine what's
[44:35] my profession youtuber it's funny to say
[44:37] but my previous profession which I do
[44:39] try to I will tap into again back in
[44:42] some time in the future
[44:43] back to the future I was going to say
[44:45] that is to go back to training so
[44:47] actually training people training
[44:48] training clients and hopefully I'll have
[44:50] my own gym starting soon and I'll get
[44:53] that get started because like as much as
[44:56] I like doing YouTube and I just really
[44:59] enjoy working with a in a
[45:00] person-to-person basis you know like
[45:03] actually help someone specifically cater
[45:06] to their results it's awesome and as
[45:10] much as like I can help you guys like
[45:11] generally help you guys give you guys
[45:13] very you know general tips and and and
[45:15] so on
[45:17] being able to help someone specifically
[45:19] help them lose weight specifically see
[45:21] that weight lost together is like a
[45:24] different level of what's the word I'm
[45:28] looking for it just makes me happy
[45:31] crews should I lift heavy heavy I lift a
[45:34] good amount of which challenges meet
[45:36] with good form at the gym but I feel
[45:39] like people who are thinking a week why
[45:41] who cares about what people think but I
[45:44] also don't want to risk bad form with
[45:45] lifting hitting so you're fine so if you
[45:49] feel pretty good feel like giving good
[45:51] amount of effort let's just say you know
[45:52] like on a rpe which is ready to perceive
[45:56] a rated
[45:57] perceive exertion let's just say that
[46:00] this is pretty much a one to ten like
[46:02] 110 how tough to the set was as long as
[46:04] you feel like your sets are lying around
[46:05] eight or nine you're fine like just keep
[46:07] pushing try to progress as much as you
[46:09] can so you don't if you're not following
[46:11] a very linear go program right now then
[46:15] what you want to do is try to cater to
[46:17] that RPE as much as you can so let's
[46:20] just say you're benching I don't know
[46:22] how much you're benching let's just say
[46:23] a hundred kilos and and you do five reps
[46:26] and that's like an RP of eight or nine
[46:28] great so next time try to do like 102.5
[46:31] 105 kilos maybe 105 is too much and then
[46:35] try to hit another RPE of 8 or 9 maybe
[46:37] it'll be four reps this time that's okay
[46:39] so next time you tried it again and you
[46:41] hit five reps and then now it's an RPA
[46:43] not great so keep try progressed that
[46:45] way but of course I I always recommend
[46:47] try and get on a program so you don't
[46:49] get too caught up of trying to question
[46:51] everything because you might not just
[46:53] understand it enough that's fine so get
[46:55] on a program it's gonna help you walk
[46:57] through that but yeah don't worry about
[46:59] trying to lift heavier for other people
[47:01] don't trip about that you're good you're
[47:04] fine hey pick fit I'm 11 years old
[47:08] sorry ideal I can't help you you're a
[47:10] little bit too young for the threshold I
[47:12] appreciate you stopping by though but
[47:14] sorry I can't read further can I help
[47:16] you if you're too young come back in two
[47:19] years come to our discord in tears
[47:21] that's we're more than happy to help you
[47:23] but this quartz age restriction is also
[47:27] 13 years old so please come back but
[47:30] right now you know do your thing come
[47:33] back two years how to get over muscle
[47:35] pain at my ribs go to the doctor I'm not
[47:38] sure exactly how else I can tell you
[47:40] that like if it's a special around the
[47:41] ribs like what if you have a broken rib
[47:42] and you don't know that I don't want
[47:44] scare you but I can't tell you I can't
[47:46] tell you exactly exactly what your pain
[47:48] is it might be just some sort of oblique
[47:50] strain I can't say for sure or just
[47:52] muscle soreness I can't say for sure so
[47:54] I love to help you on that matter but
[47:56] just to play it safe and you feel like
[47:58] it was a really bothersome and it's
[48:00] something you don't wanna mess with go
[48:02] talk to the doctor man talk to the doc
[48:06] hi picked fit what's the best workout
[48:08] plan one bro split upper lower push pull
[48:10] legs whole body workout y'all can work
[48:13] man I mean if I had to say one dad's not
[48:16] as effective it would be the bro split
[48:17] just because the frequency is just a
[48:19] little bit lower than your upper lower
[48:20] and your PPOs and all that stuff so I
[48:24] would say whatever you're doing try to
[48:27] get to the three times per week per
[48:29] muscle group usually two is enough and
[48:31] you should be fine as long as there are
[48:34] some sort of progression built into your
[48:35] program so your rul split stir your ppl
[48:38] splits and your whole body's workouts
[48:41] they should have they should hit that
[48:43] frequency amount for the two three times
[48:45] a week so you're fine but progression
[48:47] will be based on how that program breaks
[48:49] it down for you so usually it would be
[48:50] based on just just hitting certain range
[48:54] thresholds and then you increase the
[48:55] weights some will be based
[48:58] on our Pease somewhat based on our IRS
[49:00] so look into that look into that how old
[49:06] am i I'm 31
[49:08] I'm Kim a little bit owed huh I started
[49:10] when I was 27 no 27 26 no I think I was
[49:15] 27 yeah I started when I was 27 so I was
[49:18] training training a little bit before
[49:20] that and then here comes YouTube I
[49:23] picked it I'm 24 year old male been
[49:26] training for one year but I don't see
[49:28] gains what to do if you've been trained
[49:30] for one year you really have to look at
[49:31] your program you really have to look at
[49:33] your nutrition cuz I mean let's just
[49:35] assume that you are training you've been
[49:37] training every single like you've been
[49:39] doing whatever your frequency Mel let's
[49:41] just say three to four times a day a
[49:42] week sorry three to four times a week
[49:44] and you've been going to the gym you're
[49:46] not seeing any gains you really need to
[49:48] look into your program after a whole
[49:50] year I mean either you're not trying to
[49:52] progress yourself you're not doing this
[49:53] right workouts you're not doing
[49:55] correctly if there's a lot of questions
[49:56] about how and can't be wrong but for a
[49:58] whole year
[49:59] you really gotta start tamping down on
[50:01] exactly what you're doing wrong because
[50:02] you don't want to spend more time doing
[50:04] the wrong things and never seen
[50:05] progression so in that case come check
[50:09] out our picture fit community discord
[50:11] dive do your discord that GG / picture
[50:14] fit and we'll be more than happy to help
[50:17] like we really will be more than happy
[50:19] to help so come check us out and and
[50:22] we'll get you started hopefully we could
[50:23] you in a right track so you're not to
[50:24] use another year
[50:25] not sure not knowing exactly what you're
[50:28] supposed to do and hopefully start
[50:30] getting them gains man take a moment to
[50:33] say again today is Black Friday in the
[50:36] States so I am doing 30% off on my
[50:38] t-shirts if you see the splash screen
[50:40] here at pic fit shop comm all your
[50:43] purchases will support me directly so I
[50:46] don't have any middleman when it comes
[50:47] to selling t-shirts I make everything at
[50:49] home now like all the shirts all the
[50:51] prints though I don't make the actual
[50:52] shirts I actually buy that from the
[50:54] distributors I can't I can't sew shirts
[50:56] but the prints that the shipping the the
[50:59] folding all that stuff all the
[51:01] processing to get you the shirt comes
[51:03] directly from me so you can feel special
[51:05] you know because I kind of touched all
[51:07] your shirts you know a little bit but
[51:09] make sure you wash them
[51:10] get them but please come check out pick
[51:13] fish opcom big sale going on right now
[51:14] 30% off and every purchase will help the
[51:17] channel directly and hopefully you know
[51:19] keep building some success on that and
[51:21] and I do want to start making two videos
[51:23] per week for you guys as long as you
[51:25] know this thing becomes very sustainable
[51:27] for that I'm more than happy to make
[51:29] more videos for you guys so please check
[51:32] that out
[51:32] okay back to the questions back to the
[51:36] questions why is my voice so calming I
[51:39] don't know
[51:40] my girlfriend never tells me that she
[51:42] says I whined too much nor did I say
[51:44] that I'm not sure but thank you hey pick
[51:47] fit how would you say to be how would
[51:50] you say to best gain mass on chess as it
[51:54] feels as I feel it laggs sorry I read
[51:57] that kind of weird it wasn't your fault
[51:59] it was mine
[52:01] so look at to your your program
[52:05] hopefully you are following one and
[52:06] let's see what exactly what you're doing
[52:07] for your chest workout so usually when
[52:10] it comes down to breaking down chest
[52:11] workouts there will be two for each time
[52:15] you train your chest so let's just say
[52:17] benchpress this one and you do your
[52:19] benchpress this hopefully you're hitting
[52:20] a good hypertrophy amount let's just say
[52:23] I don't know eight to twelve reps for
[52:24] three sets four sets then you want to do
[52:27] a secondary maybe an accessory or maybe
[52:29] want to do like another compound by
[52:31] usually I would recommend just doing an
[52:32] accessory so that can be like a chest
[52:35] flyes with with cables chest flies with
[52:37] dumbbells it could be a chest flies like
[52:39] with a PEC deck and and hopefully that
[52:41] will be enough for you but what you want
[52:43] to do is do that at least two times a
[52:44] week so let's just say you do eight sets
[52:46] per day for your chest that should be
[52:48] sufficient eight to ten sets and I think
[52:51] that's a good place to start and then do
[52:52] that twice a week so eight to ten sets
[52:54] let's just say taste chest day today on
[52:56] Friday and then maybe on Sunday you want
[52:59] to do another eight to ten sets so get
[53:01] that get that up first so get that
[53:03] amount first get your frequency up and
[53:05] get your volume up and then make sure
[53:07] you're having some sort of progression
[53:08] for it so either you increase your rep
[53:10] ranges or you increase your weights you
[53:12] can increase your sets a lot of people
[53:13] like increasing sets don't necessarily
[53:16] have to increase frequency but you can
[53:18] too but it's going to take a lot more
[53:19] work or you can split your your sets a
[53:22] little bit more throughout like three
[53:23] three work
[53:24] days versus two but whatever you want to
[53:26] do is to create have some sort of
[53:28] progression at least target two times
[53:30] per week for your all your muscle groups
[53:32] but specifically for HSN this question
[53:35] and see where you get from there of
[53:37] course your nutrition should be good
[53:38] should be good to go to it as well so
[53:40] that could be a 1.6 grams per kilogram
[53:43] body weight of protein and then of
[53:45] course you want to make sure you're
[53:46] trying to maintain or at least be in a
[53:48] surplus for your your muscle gaining
[53:50] goals hope that makes sense
[53:52] hope that makes sense so I train with
[53:55] heavier weights during a calorie deficit
[53:56] you sure can and a lot of times I would
[53:59] recommend it so yes you can of course
[54:01] your progression would not be as
[54:04] significant or if any at all any
[54:06] progression at all versus doing it
[54:08] during a maintenance or a surplus but
[54:11] yes it's completely fine to train heavy
[54:13] during a deficit might just not feel
[54:16] like you can push as hard but that's
[54:17] okay
[54:17] did I gots to protect I think I got I
[54:20] didn't skip anybody super chat did I I
[54:22] might have let me look into it okay I
[54:24] did so sorry I for breach Co sorry for
[54:27] skipping your sound I'm looking at it
[54:29] now if I want to lean bulk when i'm
[54:31] skinny-fat do i need to do a protein
[54:34] based diet with calories near
[54:36] maintenance calorie count or what do you
[54:38] recommend okay so yes of course every
[54:41] goal I will always recommend trying to
[54:43] hit your protein first I wouldn't say
[54:45] it's protein based more so you want to
[54:47] hit your proteins first so you know you
[54:49] understand how to allocate the rest of
[54:51] your calories so skinny fat I will
[54:54] recommend maybe 2 grams per kilogram of
[54:56] body weight but this is my
[54:56] recommendation you don't necessarily
[54:57] have to do it you can stick with lower
[54:59] thresholds like one point six one before
[55:01] one point five but like normally I would
[55:04] say to assuming that you're healthy you
[55:06] don't have any kidney problems so make
[55:07] sure you check that box first and then
[55:11] then you can stick with maintenance
[55:13] Mason is completely fine especially
[55:15] we're trying to go from a skinny fat you
[55:18] might want to have a little bit of
[55:19] surplus on your training day so maybe
[55:21] the 100-200 calorie surplus maybe that
[55:23] that could just be like a next extra
[55:25] protein shake right and then hopefully
[55:28] that will help you increase your muscle
[55:30] mass a little bit because you're getting
[55:32] more protein and you should be good to
[55:34] go so the last thing or next thing you
[55:36] want to worry about is
[55:38] if your training program is sufficient
[55:40] hopefully it is and that that's a good
[55:42] place to be that's about it a Jason
[55:45] Brown 12 thank you for the $5 chat super
[55:48] chat fell off the wagon and haven't
[55:50] worked out in a month and don't want to
[55:51] lose my progress but it's cold outside
[55:53] yes it is
[55:54] how do I get back on the wagon so for if
[55:59] you can go and deal with the coat of
[56:01] course that's easier said than done it's
[56:02] code here - I'd live in California so my
[56:04] code is probably warm for everyone else
[56:06] but I understand that code can suck but
[56:08] you if you can and try to find your way
[56:11] to the gym and it's gonna be tough it's
[56:14] gonna be tough especially when you get
[56:16] sore and it's code is not the best
[56:17] feeling but what I can tell you is that
[56:19] you try to push yourself through it it
[56:21] is again it will come down to how you
[56:24] probably hurt eyes or fitness and I
[56:26] understand everyone falls off that I
[56:28] fall off the wagon all the time
[56:29] especially after an injury but once you
[56:32] try - once you start building that that
[56:34] that mentality of prioritizing your
[56:37] workouts code is nothing but a thing and
[56:40] hopefully that will get you back to the
[56:42] gym that's pretty much the best advice I
[56:44] can give you sure you can do like
[56:45] bodyweight exercises at home but how can
[56:48] how far that can that get you if you're
[56:49] if you're a completely beginning a
[56:51] complete beginner that might be actually
[56:52] sufficient just working out at home do a
[56:54] bodyweight workout but if you're like a
[56:56] little bit more intermediate you have
[56:58] like some good amount of gains from your
[57:01] previous gym sessions then try to get
[57:04] yourself to the gym all right let's keep
[57:09] going
[57:09] it's 9:30 already so I'm freeze the time
[57:14] actually don't it's gonna stay code if
[57:17] you freeze the time okay um let's keep
[57:20] going
[57:21] high picture fit it is from Priya Priya
[57:24] Priya Priya CHH I can't seem to gain
[57:27] anymore muscle gains after three years
[57:30] of training the initial newbie gains
[57:32] were great though anyways great channel
[57:35] by Hawaii helped me a lot thank you for
[57:36] everything I'm not sure you had a
[57:37] question there but if you're having
[57:39] struck you were struggling to have any
[57:40] muscle gains especially after three
[57:42] years of training congrats for doing
[57:43] three years first and foremost then you
[57:45] had to change your program approach so
[57:47] you might want to start doing blocks you
[57:49] might want to undulate which is
[57:51] seems to be effective for certain people
[57:53] that already have a certain amount of
[57:54] strength and and gains so what I'd like
[57:58] to do is to have like a very either to
[58:01] to point block where you focus on two
[58:04] things at once or just at one point
[58:06] block where you just do like hypertrophy
[58:07] strength base power base endurance base
[58:10] whatever it is and then the next block
[58:13] I'll do like a something opposite or
[58:15] something different so what I like to do
[58:17] especially with people that run into
[58:18] like strength issues where they can't
[58:20] getting stronger I'll put them on a
[58:22] hypertrophy block so try to build some
[58:24] muscle first right start putting more
[58:25] muscle mass on the frame and then come
[58:27] back to a a strength block with the add
[58:29] muscle hopefully that also means they
[58:31] have more motor units to recruit and and
[58:34] then thus they'll push a little bit
[58:36] heavier that's the goal anyways doesn't
[58:39] always work out that way but that's the
[58:41] intent so that might be something you
[58:43] want to look looking to as well where
[58:44] you start breaking down more specific
[58:46] goals and then cater to that specific
[58:49] goal and then when you reach a certain
[58:50] amount that you wanted to or you reach a
[58:52] time period then you can choose
[58:54] transition to more of a strength based
[58:56] goal people do undulate as well or they
[58:59] do actually both so they'll do like a
[59:00] hypertrophy focused week and then
[59:04] they'll do like a strength or power of
[59:06] focus week and they kind of like go back
[59:08] and forth with that and that seems to be
[59:10] pretty effective for some people as well
[59:12] so look into those look into like a pyro
[59:17] hypertrophy training you can look at a
[59:19] you still look at PPL splits that might
[59:20] have different blocks more like
[59:23] hypertrophy block and so on and yeah try
[59:27] to cater to this it's cardio after
[59:30] weight lifting session bad it's not that
[59:33] bad I mean I wouldn't personally do it
[59:35] just because I can't I wouldn't feel up
[59:38] for it but if you had to do cardio and
[59:40] weight lifting on the same day then I
[59:43] would suggest you do it after your
[59:44] weight lifting the cardio part and you
[59:47] should be fine I mean it's there's some
[59:49] level of like concerns of interference
[59:53] effects sure like might be might exist
[59:57] but it's not that all that impactful so
[60:00] I do have a video I think two videos on
[60:02] this where I ask if you wanna do should
[60:04] you do
[60:06] weightlifting or cardio first and my
[60:09] ultimate answer is to do your cardio
[60:11] last and then I have another video where
[60:13] it's asking do cardio kill your gains
[60:15] for the most part it really doesn't but
[60:17] I can hurt a little bit of it and if you
[60:19] can try to train try to do your weight
[60:21] lifting on one day and then the next day
[60:23] do your cardio rather than like do it
[60:25] together
[60:26] or if you can do your weight lifting
[60:29] early and then do your cardio like maybe
[60:31] 6 to 12 hours after so like like we
[60:34] lived in the morning any cardio night I
[60:38] hope that makes sense hey pick puck fits
[60:42] what is that would you say six
[60:45] weightlifting sessions in three
[60:47] 90-minute swimming sessions a week is
[60:48] too much depends on we're doing it
[60:50] during those six weightlifting sessions
[60:52] if is a decent split where you have like
[60:53] oh like moderate volume for your muscles
[60:56] - you're fine I mean sure the cardio is
[60:59] you know from the swimming you know I
[61:01] personally can't do it but there's
[61:03] nothing wrong with it you're fine
[61:05] just make sure that whatever you're
[61:06] doing with during your six weightlifting
[61:07] sessions it's like you use you split
[61:10] your volume pretty decently like you
[61:11] don't want to do high volume every
[61:13] single session right you want to have a
[61:15] good amount good amount of split or you
[61:17] know either moderate or maybe a little
[61:19] bit intense but not to the point where
[61:21] the recovery is like definitely shot
[61:23] after every workout using creatine and
[61:28] not achieve daily protein then what what
[61:31] is cause you gotta ask a question again
[61:34] I'm not sure what you're asking a high
[61:36] pitched fit what should I do for my hair
[61:38] fall I'm also using creatine well you
[61:41] might not want to use creatine since
[61:44] creatine does have a connection to
[61:45] something known as dihydrogen
[61:46] testosterone DHT which on the surface
[61:49] level can can accelerate hair loss so
[61:53] pay attention to that but what I can
[61:58] tell you is that some people are just
[62:00] susceptible to hair loss and that's just
[62:02] that's just the way it goes sometimes
[62:03] I'm sorry to tell you hopefully I don't
[62:07] lose my hair I feel my hair is decent
[62:09] right now hopefully I know is it oh yeah
[62:11] is it a lot of this is a very heavy
[62:13] genetic component to it I mean if if
[62:15] like the the greatest athlete the most
[62:17] highly paid
[62:18] athlete LeBron James loses his hair and
[62:22] can't really remedy it until this year
[62:23] felt funny enough then you know what to
[62:27] say us common people can have better
[62:30] resources to deal with it but he had a
[62:34] hair transplant so it's really Janelle
[62:35] he picked it best way to bring up
[62:38] lagging side at delts never feel a pump
[62:40] so does I understand doubts can be a
[62:43] little bit tougher to feel with that
[62:44] pump feeling especially compared to like
[62:45] your biceps triceps chest whatever so
[62:49] understandable what I can tell you just
[62:51] try to maybe work with a higher rep
[62:53] range maybe a 15 rep range if you really
[62:55] want to build that metabolite in your
[62:57] delts and make sure you're doing your
[62:58] side raises correctly so a lot of times
[63:01] when people do side raises they would
[63:02] engage a lot of anterior delt storefront
[63:05] doubts and their lateral delts won't
[63:07] feel much of that activation same for
[63:09] your overhead presses your dumbbell
[63:11] presses
[63:11] it's very anterior delt heavy and you
[63:14] won't have that full activation
[63:16] stimulation of your side delts thus that
[63:19] pump might not necessarily feel be there
[63:21] so look into your form maybe work with a
[63:25] little bit more of a high rep range and
[63:27] also try to employ some mind muscle
[63:30] connection
[63:33] hey picture it I finished my cut so I'm
[63:35] trying to figure out my maintenance by
[63:37] doing a weekly average so far I lost
[63:40] another pound after the week I last cut
[63:43] it cut it
[63:44] last cut I think you just say cut how
[63:46] much should I increase my calories so if
[63:48] you're still losing weight and you look
[63:50] how much - how much did you lose during
[63:52] your maintenance trial you lost another
[63:55] pound so you might might increase your
[63:56] calorie intake to 300 to 500 per day and
[63:59] see we can maintain from there
[64:04] okay let's keep going it's three days
[64:07] three days of eggs three eggs a day
[64:09] healthy because I've seen some studies
[64:11] showing that eggs increase cholesterol
[64:12] though I made a really old video on this
[64:14] where where I really got to revisit this
[64:17] and I might actually be better off
[64:18] asking other people to answer this for
[64:20] me in the future so I'm gonna look into
[64:22] like more more a better more expert
[64:25] based answer to do this but what for my
[64:28] previous understanding is that the
[64:29] cholesterol gained from from anything
[64:32] you eat is often balanced by how much
[64:35] cholesterol your body itself produces so
[64:37] be more your body produces less you eat
[64:39] less your product body produces more now
[64:41] this is assuming that you don't have a
[64:44] cholesterol issue in the first place
[64:45] right so you do have the cholesterol
[64:46] issue then this type of balancing
[64:49] regulation might not be as as effective
[64:51] or even pertinent so but again I'm just
[64:55] gonna leave it there because I don't
[64:56] wanna give you a bad answer and you'd be
[64:58] a little bit lost for on that but if I
[65:01] can I'll try to make another video kind
[65:03] of revisiting this whole cholesterol
[65:04] thing I'll let you know though but for
[65:06] now I'm just gonna leave it there if you
[65:08] are worried about your cholesterol
[65:10] ask your doctor get your color strong
[65:12] measurements and see where you stand but
[65:14] for now that's my understanding as far
[65:17] as like the cholesterol regulation i'll
[65:19] see if i can do more hey pics it
[65:21] whatever body muscles do you think do
[65:23] you think need to be trained the most to
[65:26] be a better distance runner and what
[65:28] resistance training should we aim for
[65:30] higher or lower reps so what what any
[65:33] sport you do it's very movement specific
[65:36] so that's why you ice here people will
[65:37] say train for your sport or or that the
[65:41] sad principal specific adaptations of
[65:44] imposed demands so if you want to do you
[65:48] won't be a better distance runner when
[65:50] it comes to lifting you might want to do
[65:52] like high rep ranges of squats high rep
[65:54] ranges of lunges and so on but not
[65:57] necessarily heavy lifting or hypertrophy
[65:59] based lifting because maybe the muscle
[66:01] mass might be an issue for you to
[66:03] actually travel further and and so you
[66:06] have to cater more specifically to those
[66:09] type of adaptations so when it comes to
[66:12] distance running I really don't know
[66:14] exactly what's better than just doing
[66:16] more distance
[66:18] I never train distance runners so I
[66:21] can't tell you for sure but I'm pretty
[66:22] sure a lot of it is just based on
[66:24] understanding how your body responds to
[66:26] certain energy systems like if you you
[66:29] want to kind of like maximize your
[66:31] energy systems and make sure you get
[66:33] your fluids especially with like very
[66:34] long distance running and see how your
[66:37] body responds like the wall glycogen
[66:38] repletion glycogen depletion but for the
[66:42] most part when it comes to like weight
[66:44] training may be the best adaptation that
[66:48] might transfer over to your endurance
[66:50] running would be high rep range training
[66:52] for your legs butter than that I can't
[66:54] say for sure hey pick fit what exercises
[66:58] do you recommend for stronger hamstrings
[67:00] gluten ham races Nordic curls look those
[67:02] up that's a good place to start that's
[67:05] good what's with all these emojis man
[67:08] Moroccan rap if I answer your question
[67:13] okay what is better for gaining weight
[67:15] carbs or protein I would say carbs is
[67:18] easier but I would suggest you get more
[67:20] protein and I'll like for you to chill
[67:24] with your emojis thank you hey pick fit
[67:27] is about to eat oxidize protein I have
[67:29] woke reposting the smells tastes smell
[67:32] stale getting get better protein shakes
[67:34] that get any one as I can say it is bad
[67:39] for you don't take it if it smells bad
[67:40] just like your food right you have a
[67:42] chicken and the smells bad are you gonna
[67:44] eat it are you Jeff Nippert using a
[67:48] voice changer you never see me and Jeff
[67:50] nipper in the same room have you
[67:53] well you never see me periods but you
[67:56] get the gist yeah and he deal with that
[68:00] guy I'm not sure what he's asking please
[68:03] answer it hey pick fit full body or
[68:05] upper lower split please help me full
[68:08] body or upper low split if you can ask
[68:10] me I like doing splits better but you
[68:12] can do full body okay if you're gonna do
[68:13] full body let's let's just say you do
[68:15] three to four times a day a week I like
[68:17] a day I don't know why then with full
[68:20] body then you might have to be a little
[68:23] bit careful with how you split the
[68:26] intensity of each muscle group so let's
[68:29] just say for a full body you
[68:31] want to do the same amount same volume
[68:33] for every muscle group every single time
[68:35] so let's just say first day full body
[68:37] I'll do a favor
[68:40] or I'll prioritize bench presses or a
[68:42] pushes in general so I'll do very high
[68:44] volume bench presses um
[68:47] I'll do like some Peck text to to
[68:49] increase the volume but then day two of
[68:51] my my full body training I prioritize
[68:55] doing like more squats or more pulls and
[68:57] then maybe like a light work light
[68:59] volume low volume bench press and then a
[69:02] light or low volume bench chest fly
[69:05] that's it so but then that takes a
[69:09] little bit more work you have to really
[69:10] pay attention to how you're breaking
[69:11] down every single full-body workout
[69:13] because you don't want to do high-volume
[69:15] for everything to the point where
[69:16] fatigue is gonna kick your butt
[69:19] that's why splits a little bit more
[69:20] popular because you're able to split it
[69:23] and you don't have to have this such a
[69:24] strong nuance on every specific workout
[69:26] for every full body training you're
[69:28] doing because you can be a lot more
[69:30] consistent or linear with how you
[69:34] approach your your every every muscle or
[69:37] if you workout you do versus full-body
[69:40] where you have to pay attention to how
[69:41] you split it YouTube is not receiving
[69:46] enough video to maintain Smooth
[69:48] Streaming are you guys having trouble
[69:49] hearing me
[69:51] YouTube's being a blood hit I hope you
[69:54] guys hear me fine what what is the
[69:56] longest you have ever fasted and what is
[69:59] your opinion on extended fasting greater
[70:01] in two days
[70:02] I never fasted more than more than a day
[70:03] so I did I did my 16-8 I enjoyed it
[70:07] actually
[70:07] so just to just let everyone know that
[70:10] even though I might not have the the
[70:12] most friendly intermittent fasting video
[70:14] out there I actually enjoy 1680 fasting
[70:17] and what I do understand though is that
[70:19] it's not gonna do anything magical for
[70:20] me so we know I do 1680 fasting I'm not
[70:23] gonna tell people like oh man it
[70:25] preserves my muscles so much better than
[70:27] then three times a day eating
[70:30] I like 16-gig fasting because it allows
[70:32] me to eat less especially when trying to
[70:34] lose weight without feeling too hungry
[70:37] that's it
[70:39] hey guys it's 9:45 um apologies but it's
[70:42] kind of late for me it's our 15 minutes
[70:45] now
[70:45] quick announcement again pick fish shop
[70:47] comm 30% off right now Black Friday sale
[70:50] for all shirts that are on on the site
[70:52] right now so please come check that out
[70:55] I think that's a pretty good deal to be
[70:57] honest and and again I make all the
[70:59] shirts myself so there's no middleman
[71:01] everything every bill every cent you
[71:04] spend goes directly to me and of course
[71:06] like like transaction fees I can't do
[71:08] anything about that so you'll be helping
[71:11] me directly by purchasing through the
[71:13] pic fit shop pig face shop comm please
[71:15] come check it out 30% off today and
[71:17] probably one out run the sale for a
[71:20] little bit longer through the weekend
[71:21] but you know check it out today you find
[71:23] anything you enjoy please please come
[71:26] support thank you
[71:28] thank you oh thank you annihilation
[71:30] Thank You Annie so you guys don't know
[71:32] Annie bass can't see your footing I
[71:34] already did sorry thank you for helping
[71:37] out on the channel and of course he's on
[71:41] this course so if you guys don't know
[71:43] Annie is a pretty much a nutrition
[71:45] expert and he's he's he's a nutrition no
[71:47] student right now but he's awesome he's
[71:50] probably the smartest guy on the on the
[71:52] discord server right now so if you want
[71:55] any help with your nutrition go to
[71:57] discord our discord community and he's
[72:00] more than happy to help
[72:01] he's awesome hey pick fit life story
[72:06] please what do you wanna know I make
[72:11] videos for Louie yeah there you go
[72:15] I'm not leaving yet I'll answer like uh
[72:17] answer like five more questions but if
[72:19] you're leaving thank you for stopping by
[72:20] thank you and thank you for all the
[72:22] people that this super chat I really
[72:23] appreciate it
[72:26] hey pick fit did you know that according
[72:29] to some research 27 27 percent of
[72:31] variation in BMR is unexplained by sex
[72:34] age height where to go a question just
[72:36] disappeared on me I was reading it
[72:38] oh no it is there okay sorry lean body
[72:41] mass what are your thoughts of course
[72:43] those variations right unexplained I
[72:45] don't know maybe I can't if I if science
[72:48] can't explain it I can't possibly
[72:49] explain it explain it
[72:50] BMR is a little bit tricky maybe just a
[72:53] measurement BMR even through like
[72:54] metabolic chambers might not excuse me
[72:57] it might not be as precise as we want it
[72:59] to be so we can't fully explain it like
[73:01] shirt there might be variations and and
[73:04] it might be nutrition base it might be
[73:07] mental base I can't say for sure who
[73:10] knows I don't really have no no comment
[73:12] or opinion on it I was like more like
[73:14] all of us that's very interesting what
[73:19] do you think about vegan lifting the
[73:20] GameChanger scared me don't be scared
[73:21] you'll be fine
[73:23] you're eating animal products that's
[73:24] okay you're gonna be fine vegan lifting
[73:27] if you enjoy it that's cool too is it
[73:30] necessary to drink a pre-workout before
[73:32] every workout I'm a beginner in 15 I do
[73:35] drink a post-workout after recovery
[73:36] workout thanks okay pay attention to
[73:39] your size your mass how big you are cuz
[73:41] caffeine is his base can't be based on
[73:44] on on mass can't affect you differently
[73:47] so you might want to take it based on
[73:49] take your amount taking it should be
[73:51] based on your mass but um just that you
[73:53] know if you are 15 I took typically
[73:55] don't recommend any supplements because
[73:56] it's not place my place is to say so but
[74:00] you can take a pre-workout like you know
[74:03] a these are generally speaking yeah you
[74:05] can and he'll be fine it's not necessary
[74:07] of course is not necessary you can still
[74:10] perform
[74:10] I still see gains without the
[74:11] pre-workout pre-workout especially a
[74:13] caffeine base stimulant or pre workout
[74:15] what just might help you with a few more
[74:17] reps that's all how to mix marathon
[74:22] training and weightlifting prioritize 1
[74:24] first and foremost so if you prioritize
[74:26] marathon training then you do a lot more
[74:29] marathon training do your runs and all
[74:31] that stuff and then weightlifting you
[74:33] more might be a secondary thing that you
[74:35] want to do maybe you'll have an
[74:35] aesthetical that you want to meet then
[74:37] you do like a little bit of
[74:38] weightlifting on the side but
[74:39] just because of how polar opposites they
[74:42] are because you are gondola type one
[74:43] fiber works with your marathon training
[74:46] your legs might not be as adapted to to
[74:48] to adapt to both at the same time so pay
[74:52] attention to that I would just choose a
[74:54] prioritized one first and foremost and
[74:56] then use the other one as a secondary
[74:59] until maybe you're done with all your
[75:00] marathon training let's just say you're
[75:02] like offseason and you want to get more
[75:04] aesthetic based goals then you switch
[75:07] your priority for your priorities you
[75:12] don't need a post workout just let you
[75:13] know maybe you want to take a little bit
[75:15] of protein after but you don't
[75:16] necessarily need a post workout not
[75:18] nothing like thirty one hour after you
[75:20] don't necessarily got to you don't need
[75:22] a pre-workout either it's just a little
[75:24] bit of boost like literally it's just a
[75:28] little bit bitter some may help you with
[75:31] with with again a few reps but nothing
[75:34] spectacular we're like oh man my life
[75:36] changed because I'm taking pre-workout
[75:38] and my field might feel nice though hey
[75:42] pics it I have a problem when I do my
[75:44] like days when I'm squatting for example
[75:46] I feel I'm doing more cardio than legs I
[75:49] can't really feel my legs getting as
[75:51] tired as my heart is well your leg
[75:54] muscles are pretty darn huge so it's
[75:56] gonna take a lot of blood flow to it
[75:58] which might put your heart alone and a
[76:00] little bit extra work so I understand
[76:02] that everybody feels a little bit gassed
[76:03] with their squats so don't worry it's
[76:06] not just you okay maybe not everybody
[76:09] people that are really good endurance
[76:10] probably not um but so don't don't trip
[76:12] out too much if you feel that way what I
[76:15] can tell you is that you're not feeling
[76:17] it then you just try to do a little bit
[76:18] higher intensity so maybe you wanna
[76:20] shoot for like a 5 to 8 rep range rather
[76:22] than maybe you're doing like 10 15 that
[76:25] might be too much so try to progress it
[76:27] a little bit for our strength base
[76:31] hi Jeff I mean picture fit I can only
[76:34] train three in a row per week goal is
[76:37] hypertrophy full-body or split ppl so
[76:40] you're doing three times personally I
[76:41] would say you can do a full body just
[76:44] because it will help you with hitting
[76:45] that frequency that I've been talking
[76:47] about two three times a week there are
[76:50] some ppl splits that are three times a
[76:53] week as well so you might want to look
[76:54] into those but personally I'd like the
[76:56] idea of doing total body if you only
[76:58] have like if you only have three days a
[77:01] week all right guys I'm gonna start
[77:03] wrapping it up but I would let's let's
[77:05] answer maybe five more questions and
[77:07] then I will start closing it out again
[77:10] Black Friday sale going on right now
[77:11] pick fish shop calm thirty percent off
[77:13] all t-shirts let's do five more
[77:15] questions hey pics it is it bad to do a
[77:19] workout consisting of 100 pushups 115
[77:22] mountain climbers little well man I
[77:24] almost threw up hearing that sorry and
[77:27] 150 planks side planks side to side
[77:30] every day and do ab workouts chest
[77:33] workout every day okay the only issue I
[77:35] have well actually have multiple issues
[77:37] but main issue I have with this is the
[77:40] progression is just you know as great as
[77:42] hundred push-ups are 150 month climbers
[77:44] are it's gonna keep you at a point a
[77:46] certain fitness level sure no problem
[77:48] it is definitely keep you out of certain
[77:49] fitness level but if you have like very
[77:51] very specific goals like you want build
[77:53] muscle you want to get stronger like
[77:54] actually build much stronger like higher
[77:57] than body weight lifts then you're gonna
[77:59] have to work with weights no matter what
[78:01] right for the most part maybe could get
[78:04] away with other cal-state movements but
[78:05] for the most part if you want get
[78:07] stronger weights yet to do weights but
[78:09] there's nothing necessarily well wrong
[78:11] like that's better than doing nothing
[78:13] I mean hundred push-ups is pretty damn
[78:14] tough for a lot of people hundr 50
[78:16] mountain climbers is just torture for a
[78:18] lot of people myself included the side
[78:21] plank side two sites I don't think
[78:24] that's very effective 150 might get you
[78:25] exhaust it but itself is not very I feel
[78:28] like efficient workout so you might be
[78:30] better off just doing like some weight
[78:31] of planks or some weighted side planks
[78:34] or even just do more actual
[78:37] flexion for your abs or your obliques
[78:41] too so lateral flexions
[78:43] and rotational but that itself is okay
[78:47] it's just as no there's gonna be some
[78:49] limitations versus doing working at the
[78:51] gym and using some some weights workouts
[78:54] but nothing told you wrong with it but I
[78:57] really just it's based on what you think
[78:59] is okay I guess you can say opinion on
[79:03] diet breaks I'm really considering
[79:04] taking one because my BMR is falling
[79:06] fast so how long you've been in a
[79:08] deficit if you you're having a really
[79:10] bad like deficit like very strong Duff
[79:13] is it were that's what's explaining your
[79:15] your BMR or any of your your TDE going
[79:18] down then our first and foremost visit
[79:22] how revisit how you're approaching your
[79:25] deficit because like the only people
[79:28] that I know that should be suffering
[79:29] from very bad drops in BMR are people
[79:32] that actually do bodybuilding
[79:34] competitions right because they will try
[79:36] to reach those deficits very fairly
[79:38] quickly and very heavily while still
[79:39] training so those keys does understand
[79:43] you can try some sort of reverse dieting
[79:45] you can try some mini cuts you can try
[79:47] some diet breaks yes you can't but don't
[79:51] overdo it to the point where you just
[79:53] put on a che-cheung hon fat right so
[79:58] look at that way I do have a super chat
[80:01] kick in here thank you
[80:03] yes yes has ki J Heskey J I've got a job
[80:07] where I'm burning 3000 calories a day I
[80:08] work at a zoo that's cool I struggle a
[80:11] lot with eating and have failed over the
[80:13] last three years gaining weight advice
[80:15] if you're struggle with eating ads are
[80:17] really these are one of the questions
[80:19] where we had to break down what the
[80:21] struggles are like you know everyone has
[80:23] to say they have struggles but you know
[80:25] it all comes down to specific like
[80:28] what's causing that struggle is it some
[80:29] sort of habit that you're used to is it
[80:31] because some foods you just can't digest
[80:33] is it that you don't have maybe the
[80:36] financial means whatever it is we have
[80:38] to really look at it more specifically
[80:40] in this case since you did do a super
[80:42] chat which I do appreciate if you can
[80:44] please join the discord community and
[80:46] then you can tag me specifically hey hey
[80:49] I'm the guy that did the super chat and
[80:50] and I'll try to answer your question
[80:53] about your 3000 burning calories per day
[80:56] and
[80:56] your struggle with eating because we
[80:58] have to look at more specific approach
[81:00] look exactly what's wrong with what
[81:01] what's having what you're having issues
[81:03] with so on a general answer or again
[81:06] what I can say is like okay maybe you
[81:07] should try to supplement so that will
[81:09] come down to like a protein shake having
[81:10] a protein shake and then maybe throwing
[81:12] some extra things into it like fruits
[81:14] nuts other grains maybe oats and try to
[81:18] increase the calories into that that
[81:20] protein shake itself and hopefully
[81:21] that's it like a good amount of calories
[81:23] you can use for your big calorie work
[81:26] your big calorie burning days right so
[81:28] that's kind of a general approach but
[81:30] did you know again I do want to help you
[81:33] more specifically if possible so come
[81:36] join the discord community if we can all
[81:38] right let's answer a few more two more
[81:41] you guys don't three more I think I
[81:42] think three more flank is super chat
[81:44] doesn't recount
[81:45] hey pivot push-ups don't work on pecs
[81:48] and necessary burn is not felt instead
[81:50] arms get tired what should be done for
[81:52] activation of pictorials you can suggest
[81:54] some home workout for same if you all
[81:58] you have is a home workouts it's gonna
[82:00] be tough right first and foremost you
[82:01] can try a little bit of a wider stance
[82:03] with your arms with the the push-ups to
[82:05] see if you can engage your your pecs a
[82:06] little bit more try to use my muscle
[82:09] connection so you don't you don't know
[82:10] what that is
[82:11] I do have a video on it so search
[82:12] YouTube mind muscle connection and see
[82:15] if that can help you out but the idea is
[82:18] that you want to try to engage and
[82:19] concentrate on activating and
[82:21] contracting your pecs during your
[82:24] push-ups more so than your arms and that
[82:26] might help a little bit and hopefully
[82:28] that helps but just like anyone else
[82:30] that does like bench presses sometimes
[82:32] your your triceps your arms will get
[82:34] tired or exhausted faster than your
[82:36] chest and that's a very common issue so
[82:39] what I would then recommend is that you
[82:40] either strengthen your your triceps love
[82:42] this so you can push a little bit
[82:43] heavier weights because if you're your
[82:45] bottleneck your limiting factor is your
[82:47] triceps you want to get that stronger
[82:48] but also then if you want build your
[82:50] chest a little bit more than you have to
[82:52] have an assess secondary accessory
[82:54] workout like a PEC deck chest fly and so
[82:56] on but then again that that's going to
[82:58] be gym base and you only have home
[82:59] workouts now suggest you use either my
[83:01] muscle connection or yes my muscle
[83:03] connection and also maybe change up your
[83:05] your positioning on your push-ups to see
[83:07] we can engage your
[83:09] a little bit more two more guys Shivam I
[83:14] have been training for eight years I've
[83:17] been cutting for the past four months
[83:18] I'm really vascular but still can't see
[83:20] my lower abs unless I really pump up and
[83:23] stretch my skin a little I guess your
[83:25] question is like how do I fix that so
[83:27] what you can - I'm guessing is that used
[83:29] to have a little bit of pocket fat on
[83:30] your belly there and that's okay what
[83:33] you gotta do is keep cutting that's it
[83:37] one more guys one more of you guys don't
[83:41] mind hey pick fit or one of the best
[83:42] high-calorie foods that will help me
[83:44] gain weight skinny 16 11 year old
[83:47] usually okay so this you can check our
[83:50] disk or two because we do have a list of
[83:52] foods but usually gonna be like whole
[83:53] foods that are a little bit more simple
[83:56] so like fruits you get more fruit so you
[83:58] can have more grains a little bit more
[84:00] grains which is processed funny enough
[84:03] but then you know protein shakes are
[84:05] good too so that's what I would
[84:07] recommend and yeah so if you want a
[84:10] little bit more idea like exactly what
[84:11] works for you because it's gonna be like
[84:13] you know based on whatever preferences
[84:14] you have check out the discord community
[84:16] I'm gonna answer another question
[84:17] because I did I wanted to help you a
[84:19] little bit more on that but it feels
[84:20] like you know it's somewhat an answer
[84:23] because I do want to help you a little
[84:25] more chill join the discord community
[84:27] and I answer one more question and then
[84:29] that will be it high picture fit I have
[84:34] been training I thought that I thought
[84:36] I'd just answer that Savannah she's
[84:42] Siobhan sorry I'm seeing wrong your name
[84:44] wrong but I kind of answered your
[84:45] question rarity I hope you heard it I
[84:48] hope you heard it
[84:50] alright Abraham last question hey pick
[84:52] fit I'm currently in my bulk and I've
[84:54] gained lots of strength good muscle mass
[84:56] but some fat too when I do I know to
[85:00] start my cut when do i when i do do i
[85:02] mix cardio with weights along with
[85:04] deficit so when ii started cut will be
[85:07] based on your own preference so you feel
[85:10] like you're gaining a little bit fat by
[85:11] yards you are satisfied with the amount
[85:14] of strength you're gaining then you can
[85:15] actually start your deficit now of
[85:17] course you want to like kind of ease
[85:18] yourself into the whole process because
[85:20] if you've been on the surplus for a long
[85:22] time
[85:22] then it's a little bit different and you
[85:24] kind of like don't want to just engage
[85:26] in a straight deficit right off the bat
[85:27] because it's gonna be tough so maybe it
[85:30] might ease yourself into that but you
[85:31] can necessarily start now if you wanted
[85:32] to what I would recommend is we try to
[85:34] do more of a maintenance approach maybe
[85:36] a recom approach where you're eating
[85:38] closer to maintenance maintaining the
[85:39] same amount of workouts you're doing
[85:41] tried to progress as much as you can and
[85:42] if you'd want to you can try to add a
[85:44] cardio on your off days and that's
[85:46] pretty much where you want to be first
[85:47] and foremost see if that works for you
[85:49] first
[85:49] so stay near maintenance and then um get
[85:53] a little bit more protein if you can so
[85:55] that you'll be maintaining with a higher
[85:58] level protein which might help you
[85:59] preserve your mouth so if you do start
[86:00] losing weight and then hopefully the
[86:04] Attic cardio would put you in more of a
[86:06] deficit stage during your your off days
[86:09] and that's it start there first but
[86:11] again it would be dependent on what you
[86:13] consider as as like important for you
[86:16] when to cut like okay I'm getting way
[86:18] too much fat I need to cut now or you
[86:19] want to be a little bit more proactive
[86:21] like okay I'm getting a little bit of
[86:22] fat now and I'm really happy with where
[86:24] I am as far as strength and muscle gains
[86:26] let me try to maintain right now let me
[86:28] try go in a recom if possible and see
[86:31] where I can like what I can do with that
[86:33] and after like three months and you're
[86:34] happy and you're losing fat and you're
[86:36] maintaining your strength your muscles
[86:37] stayed about the same
[86:38] then Congrats you're exactly where you
[86:40] want to be but if you want to go a
[86:42] little bit more muscle and the fat
[86:43] doesn't bother you that much maybe you
[86:45] want to keep your book right now but
[86:47] again it's all answer these questions
[86:49] first what's your what's your end goal
[86:51] and how do you want to reach that and
[86:53] are you satisfied with where you are now
[86:55] and what can you do about if you're not
[86:57] alright that's it alright guys thank you
[87:00] for all the questions again last last
[87:02] last advertisement here pick face shop
[87:05] calm having a sale right now 30% off on
[87:08] all t-shirts thank you for spending your
[87:11] great time here this Friday with me or
[87:13] Saturday I'm not sure what time zones
[87:15] all you guys are but thank you for
[87:16] stopping by anyway really appreciate all
[87:18] the questions really appreciate all the
[87:20] super chats
[87:20] I hope my answers have been helpful and
[87:24] what do you guys think should we do this
[87:26] a little bit more like maybe not one so
[87:28] we I don't want to say once a week right
[87:30] away but I do want to see if I can kind
[87:32] of find some way to engage you guys as
[87:34] much as I can
[87:35] right
[87:35] especially like someone that knows it
[87:37] reveal their face or whatever I do want
[87:39] to find more outlets where I can reach
[87:41] where you guys can reach out to me and I
[87:42] can reach out to you guys and talk to
[87:44] you guys and have a good time with each
[87:46] other maybe we can do like few games in
[87:48] the future I hooked up my my Nintendo
[87:51] switch to my computer and now I can
[87:53] stream that if you guys are interested
[87:55] in that too maybe I can do that
[87:56] something like we do do like that I
[87:58] could beat all you guys in Mario Kart or
[88:00] something and then you guys could feel
[88:01] good about that I'm just kidding I'm not
[88:03] that great but yeah thanks for stopping
[88:06] by we'll do more of this it seems like
[88:08] you guys are down for that and I'm
[88:09] totally down for that too so once a
[88:12] month maybe maybe once every two weeks
[88:13] well so we'll see
[88:15] well touch base soon look just to let
[88:18] you know this is not the last time that
[88:19] we're gonna do a stream there will be
[88:21] another one in the future okay thank you
[88:24] clothing stream now you guys take care