Answering Your Questions! (Q&A Stream 11/29/19)

[00:00] for you but for the United States it is

[00:01] but uh hey thanks for stopping by

[00:04] everybody I am gonna have this Q&A for

[00:08] maybe an hour now okay someone were you

[00:11] did a super chat now I'm gonna try

[00:13] answer as many questions as I can but

[00:15] just as Connie Connie Connie just did he

[00:18] you can do super chats and I will be

[00:20] able to see your questions a little bit

[00:21] better and I will prioritize though so

[00:25] thank you Thank You Connie but yeah

[00:27] let's let's start the Q&A thanks for

[00:29] stopping by everybody

[00:30] I'm gonna sit I sit yeah maybe up until

[00:34] 9:30

[00:35] maybe 9:45 I'm gonna run this and just a

[00:38] quick note I do want to let you guys

[00:40] know that it is Black Friday in the

[00:43] States and I'm gonna have a little bit

[00:44] of Black Friday sale myself on pick fit

[00:46] shop calm if you guys would like to

[00:48] check that out 30% off all t-shirts

[00:51] about am I gonna bump already you guys

[00:53] right now with that let's get to some

[00:54] questions so let's start with Connie's

[00:57] question I hope I'm saying your name

[00:58] right my left bicep is smaller than my

[01:01] right what is the best way to make them

[01:03] even so I am assuming you are a beginner

[01:06] and usually what I tell beginners that

[01:08] have concerns about different muscle

[01:11] sizes especially especially with your

[01:13] arms is to keep training first and

[01:16] foremost you can keep continue your

[01:18] bilateral training your two to arm

[01:20] training your your barbell bicep curls

[01:22] or your single arm curls try to keep the

[01:24] weights similar on both sides for now

[01:27] and just give it some time it's gonna

[01:28] take some time to develop especially on

[01:30] to the site that you're not more used to

[01:32] using you can try something like

[01:34] mind-muscle connection which does have

[01:36] some some kind of connection to certain

[01:40] theories that might promote greater

[01:41] muscle growth on our particular muscle

[01:44] you're concentrating place it does

[01:46] increase stimulation of said muscle what

[01:48] which might increase metabolites other

[01:51] growth factors kicking in and hopefully

[01:53] that can help you grow that muscle that

[01:56] you're more concerned about for the most

[01:58] part I always suggest people to hey just

[02:00] keep training if you're a beginner you

[02:02] know things are not going to look

[02:03] exactly like what you want it to look

[02:04] keep training do the things that you

[02:06] need to do follow a program especially a

[02:09] program that will have acessory work for

[02:11] your biceps and see what that can do

[02:13] for you overtime but again I'll say at

[02:16] least give it six months one year to see

[02:19] any type of significant changes on both

[02:21] sides and if it is a very noticeable

[02:24] difference at that point then you might

[02:26] want to address this with some more

[02:28] unilateral work or even look into your

[02:31] reform and you might be favoring one

[02:33] side or the other but for the most part

[02:35] beginners take your time with it no need

[02:37] to rush it just you know keep training

[02:40] hello hello you sound like a scientific

[02:44] paper even though you're not reading a

[02:46] text who said I'm not maybe maybe Connie

[02:49] paid me to read a text you never know

[02:51] but yeah this is how I sound for the

[02:53] most part do you have a favorite

[02:55] pre-workout drink energy drink I don't

[02:57] drink energy drinks for pre workouts I

[02:59] do have a pre-workout now usually I

[03:01] don't don't announce or say anything

[03:04] about certain brands because I don't

[03:06] want it to seem like some sort of

[03:07] endorsement but for the most part I do

[03:10] try very different ones to write net

[03:12] right now the one I'm trying is cellucor

[03:15] c4 which is very very very common and

[03:17] popular and for the most part that works

[03:20] for me I really feel the beta alanine

[03:22] tingles the paresthesia you can call it

[03:25] and it's cool it has a decent amount of

[03:27] caffeine for me there's a multiple

[03:29] amount so you have like the extreme or

[03:31] whatever and that I believe that one has

[03:33] like about 300 320 milligrams of

[03:35] caffeine which is pretty high for a lot

[03:36] of people so I took the one with um with

[03:38] around 118 milligrams and then has it's

[03:41] a big beta alanine and all that fun

[03:44] stuff in it let's keep going I hope you

[03:48] guys liked the video last yesterday you

[03:50] guys didn't watch it please come check

[03:51] it out of you haven't feel free to let

[03:54] me know how what do you think about it

[03:56] if you did but yeah let's keep going

[03:59] thoughts on knees over knees over feet

[04:02] during squats that's ok especially if

[04:05] you're doing something like a if you're

[04:07] not used to doing something that is more

[04:10] of a low back squat you might have your

[04:12] knees shooting over your feet and that's

[04:14] ok like people will have that issue now

[04:17] the only thing that I would recommend is

[04:19] that you try to train yourself

[04:20] especially with a high bar squat is to

[04:22] not overshoot on your knees or overshoot

[04:25] on your feet with your knees just so you

[04:27] can practice that

[04:27] right mobility of right dropping down

[04:30] with your squat rather than pushing hips

[04:32] back and then having a nice treat

[04:33] forward that might help with a little

[04:36] bit more just trying to stay upright so

[04:38] you can push more so or have a more

[04:41] aligned squat form that way do you push

[04:43] more with your quads and you don't have

[04:45] to be too overly concerned about

[04:46] overshooting and having a lot of your

[04:48] low back kick in when you do your squats

[04:51] any tips on bulking well for the most

[04:55] part if you I'm sorry I can't really say

[04:57] your names pretty tough you're eating a

[05:00] right you're eating enough eating your

[05:01] surpluses so if you haven't seen my

[05:03] bulking videos for the most part bulking

[05:05] is that straight for as it will sound

[05:07] you will eat more than your total daily

[05:09] energy expenditure so the hardest part

[05:11] is figuring out what your TDE is first

[05:13] and foremost so we can use like

[05:15] different TDE calculators on the

[05:17] internet I believe once called TDE calc

[05:19] calm or net I'm not sure I forgot

[05:21] exactly but it searched what that is

[05:24] first and try to calculate for yourself

[05:25] now the problem with a lot of TDE

[05:27] calculators out there it's that it's

[05:29] only an estimate right so you can use it

[05:31] you punch all the numbers you're it's

[05:33] gonna ask for their different

[05:34] anthropometric measures you punch all

[05:36] that in and it's gonna shoot out a

[05:38] number and what you can try to do is to

[05:40] just take that number and and try to eat

[05:43] that amount of calories for like a week

[05:45] or so if you don't gain or maybe two

[05:47] weeks if you don't gain in a week any

[05:49] weight during that two week time frame

[05:51] then you say okay it's pretty close to

[05:53] my maintenance and I'm gonna try to stay

[05:55] there and well I know that's my

[05:57] maintenance and it's and that means if I

[05:59] want to bulk then I'm gonna try to eat a

[06:00] little bit more than that moving forward

[06:02] but if you're losing weight on that

[06:04] number that they punched out then it's

[06:06] actually a deficit so you have to get a

[06:08] little bit more so your your actual TDE

[06:10] is a little bit higher or if you're

[06:12] already gaining weight while following

[06:14] the TDE then you know that you already

[06:16] kind of in a bulk and your actual tdee

[06:18] is a little bit lower so for the most

[06:21] part find out that estimate first see if

[06:23] it's an actual accurate estimate if it

[06:25] is then cool if you want a book you're

[06:27] gonna eat a little bit more then of

[06:29] course you need to train so follow a

[06:31] program that's cater mostly to

[06:33] hypertrophy but it can be like a power

[06:35] hypertrophy program or more like a

[06:37] strength mix hypertrophy Angela

[06:39] program that's fine too but that's the

[06:42] best basics if you struggle figuring out

[06:44] how to apply those basics for yourself

[06:47] then you're gonna need a more nuanced

[06:49] and specific answer but it also requires

[06:53] more more details on your end and if you

[06:56] feel like you want to do that you feel

[06:57] free feel free to join our discord

[06:59] community and we're more so more more

[07:01] than likely more than happy to help and

[07:03] that's a discord GT slash picture of it

[07:07] so come check it out thank you for the

[07:10] super chat by the way appreciate it

[07:12] thoughts about the game changers

[07:15] especially on the benefits of a limiting

[07:17] cholesterol and trans fat tips when I

[07:19] hit plateau on debt okay you're asking a

[07:21] lot of questions first thing about games

[07:23] game changers I'll be honest I have not

[07:26] watched it I have watched some critique

[07:29] on it and as far as I can tell it

[07:32] follows the same type of documentary

[07:35] cliche make things seem neither better

[07:38] or worse than it really is and use very

[07:41] specific anecdotes or very specific

[07:43] context of science of research to try to

[07:47] push a point so for the most part it's

[07:49] it blows things out of proportion for

[07:51] its own favor and then it undermines or

[07:54] really plays little to things that are

[07:57] more on the average side so again I

[08:00] haven't watched it so to be completely

[08:02] honest I can't fully comment on it but

[08:04] what I understand and do have seen with

[08:06] other documentaries are very similar

[08:08] nature is that a lot of things work and

[08:11] the idea of one thing being extremely

[08:13] superior to another it's kind of bogus a

[08:16] lot of things to work like even I can

[08:18] tell you right now like I would advocate

[08:19] for you to get protein mainly from like

[08:22] you know animal sources or dairy sources

[08:24] but to be honest with you plant sources

[08:26] work just as fine but it's might you

[08:29] might require certain higher dosages to

[08:31] reach certain amounts of specific amino

[08:33] acids for so for like your BCAA cereal

[08:36] ooh scenes you you do need flu scene

[08:39] just to stimulate your muscle protein

[08:41] synthesis

[08:42] especially after workout but it doesn't

[08:44] have to be timed correctly but um so in

[08:46] that case plant-based proteins to have

[08:48] lower levels of leucine so you will have

[08:50] to eat a little bit more just to hit

[08:53] that Lucy

[08:54] that I showed for your body and thus you

[08:56] know you might consider to consider that

[08:58] a little bit inferior compared to

[09:00] something like whey which will have your

[09:02] hit you're losing the rush so it's a lot

[09:04] faster with smaller amounts but for the

[09:07] most part it can work fine then thinking

[09:09] about a lot of these documentaries is

[09:11] that you take somebody that had live an

[09:14] animal-based diet for most of their

[09:17] lives and then all of a sudden you

[09:19] transition them to plant base and they

[09:22] improve better great but for the most

[09:23] part is that they maintain and it's not

[09:26] necessarily because all they switch to

[09:27] plant base is the fact that they built

[09:29] themselves up to that point with the

[09:32] their their animal-based diet and then

[09:35] they're a route to maintain with the

[09:36] plant-based cool that's that's nothing

[09:38] exactly mind-blowing but again I haven't

[09:41] watched the documentary I don't plan to

[09:43] watch it so if you want to see someone

[09:45] break it down like minute by minute or

[09:47] whatever I'm probably not the person for

[09:49] you I just just don't find time or

[09:52] enjoyment in watching documentaries like

[09:54] that as much as relevant as it is to to

[09:57] 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

[1:00:00] I do have a video I think two videos on

[1:00:02] this where I ask if you wanna do should

[1:00:04] you do

[1:00:06] weightlifting or cardio first and my

[1:00:09] ultimate answer is to do your cardio

[1:00:11] last and then I have another video where

[1:00:13] it's asking do cardio kill your gains

[1:00:15] for the most part it really doesn't but

[1:00:17] I can hurt a little bit of it and if you

[1:00:19] can try to train try to do your weight

[1:00:21] lifting on one day and then the next day

[1:00:23] do your cardio rather than like do it

[1:00:25] together

[1:00:26] or if you can do your weight lifting

[1:00:29] early and then do your cardio like maybe

[1:00:31] 6 to 12 hours after so like like we

[1:00:34] lived in the morning any cardio night I

[1:00:38] hope that makes sense hey pick puck fits

[1:00:42] what is that would you say six

[1:00:45] weightlifting sessions in three

[1:00:47] 90-minute swimming sessions a week is

[1:00:48] too much depends on we're doing it

[1:00:50] during those six weightlifting sessions

[1:00:52] if is a decent split where you have like

[1:00:53] oh like moderate volume for your muscles

[1:00:56] - you're fine I mean sure the cardio is

[1:00:59] you know from the swimming you know I

[1:01:01] personally can't do it but there's

[1:01:03] nothing wrong with it you're fine

[1:01:05] just make sure that whatever you're

[1:01:06] doing with during your six weightlifting

[1:01:07] sessions it's like you use you split

[1:01:10] your volume pretty decently like you

[1:01:11] don't want to do high volume every

[1:01:13] single session right you want to have a

[1:01:15] good amount good amount of split or you

[1:01:17] know either moderate or maybe a little

[1:01:19] bit intense but not to the point where

[1:01:21] the recovery is like definitely shot

[1:01:23] after every workout using creatine and

[1:01:28] not achieve daily protein then what what

[1:01:31] is cause you gotta ask a question again

[1:01:34] I'm not sure what you're asking a high

[1:01:36] pitched fit what should I do for my hair

[1:01:38] fall I'm also using creatine well you

[1:01:41] might not want to use creatine since

[1:01:44] creatine does have a connection to

[1:01:45] something known as dihydrogen

[1:01:46] testosterone DHT which on the surface

[1:01:49] level can can accelerate hair loss so

[1:01:53] pay attention to that but what I can

[1:01:58] tell you is that some people are just

[1:02:00] susceptible to hair loss and that's just

[1:02:02] that's just the way it goes sometimes

[1:02:03] I'm sorry to tell you hopefully I don't

[1:02:07] lose my hair I feel my hair is decent

[1:02:09] right now hopefully I know is it oh yeah

[1:02:11] is it a lot of this is a very heavy

[1:02:13] genetic component to it I mean if if

[1:02:15] like the the greatest athlete the most

[1:02:17] highly paid

[1:02:18] athlete LeBron James loses his hair and

[1:02:22] can't really remedy it until this year

[1:02:23] felt funny enough then you know what to

[1:02:27] say us common people can have better

[1:02:30] resources to deal with it but he had a

[1:02:34] hair transplant so it's really Janelle

[1:02:35] he picked it best way to bring up

[1:02:38] lagging side at delts never feel a pump

[1:02:40] so does I understand doubts can be a

[1:02:43] little bit tougher to feel with that

[1:02:44] pump feeling especially compared to like

[1:02:45] your biceps triceps chest whatever so

[1:02:49] understandable what I can tell you just

[1:02:51] try to maybe work with a higher rep

[1:02:53] range maybe a 15 rep range if you really

[1:02:55] want to build that metabolite in your

[1:02:57] delts and make sure you're doing your

[1:02:58] side raises correctly so a lot of times

[1:03:01] when people do side raises they would

[1:03:02] engage a lot of anterior delt storefront

[1:03:05] doubts and their lateral delts won't

[1:03:07] feel much of that activation same for

[1:03:09] your overhead presses your dumbbell

[1:03:11] presses

[1:03:11] it's very anterior delt heavy and you

[1:03:14] won't have that full activation

[1:03:16] stimulation of your side delts thus that

[1:03:19] pump might not necessarily feel be there

[1:03:21] so look into your form maybe work with a

[1:03:25] little bit more of a high rep range and

[1:03:27] also try to employ some mind muscle

[1:03:30] connection

[1:03:33] hey picture it I finished my cut so I'm

[1:03:35] trying to figure out my maintenance by

[1:03:37] doing a weekly average so far I lost

[1:03:40] another pound after the week I last cut

[1:03:43] it cut it

[1:03:44] last cut I think you just say cut how

[1:03:46] much should I increase my calories so if

[1:03:48] you're still losing weight and you look

[1:03:50] how much - how much did you lose during

[1:03:52] your maintenance trial you lost another

[1:03:55] pound so you might might increase your

[1:03:56] calorie intake to 300 to 500 per day and

[1:03:59] see we can maintain from there

[1:04:04] okay let's keep going it's three days

[1:04:07] three days of eggs three eggs a day

[1:04:09] healthy because I've seen some studies

[1:04:11] showing that eggs increase cholesterol

[1:04:12] though I made a really old video on this

[1:04:14] where where I really got to revisit this

[1:04:17] and I might actually be better off

[1:04:18] asking other people to answer this for

[1:04:20] me in the future so I'm gonna look into

[1:04:22] like more more a better more expert

[1:04:25] based answer to do this but what for my

[1:04:28] previous understanding is that the

[1:04:29] cholesterol gained from from anything

[1:04:32] you eat is often balanced by how much

[1:04:35] cholesterol your body itself produces so

[1:04:37] be more your body produces less you eat

[1:04:39] less your product body produces more now

[1:04:41] this is assuming that you don't have a

[1:04:44] cholesterol issue in the first place

[1:04:45] right so you do have the cholesterol

[1:04:46] issue then this type of balancing

[1:04:49] regulation might not be as as effective

[1:04:51] or even pertinent so but again I'm just

[1:04:55] gonna leave it there because I don't

[1:04:56] wanna give you a bad answer and you'd be

[1:04:58] a little bit lost for on that but if I

[1:05:01] can I'll try to make another video kind

[1:05:03] of revisiting this whole cholesterol

[1:05:04] thing I'll let you know though but for

[1:05:06] now I'm just gonna leave it there if you

[1:05:08] are worried about your cholesterol

[1:05:10] ask your doctor get your color strong

[1:05:12] measurements and see where you stand but

[1:05:14] for now that's my understanding as far

[1:05:17] as like the cholesterol regulation i'll

[1:05:19] see if i can do more hey pics it

[1:05:21] whatever body muscles do you think do

[1:05:23] you think need to be trained the most to

[1:05:26] be a better distance runner and what

[1:05:28] resistance training should we aim for

[1:05:30] higher or lower reps so what what any

[1:05:33] sport you do it's very movement specific

[1:05:36] so that's why you ice here people will

[1:05:37] say train for your sport or or that the

[1:05:41] sad principal specific adaptations of

[1:05:44] imposed demands so if you want to do you

[1:05:48] won't be a better distance runner when

[1:05:50] it comes to lifting you might want to do

[1:05:52] like high rep ranges of squats high rep

[1:05:54] ranges of lunges and so on but not

[1:05:57] necessarily heavy lifting or hypertrophy

[1:05:59] based lifting because maybe the muscle

[1:06:01] mass might be an issue for you to

[1:06:03] actually travel further and and so you

[1:06:06] have to cater more specifically to those

[1:06:09] type of adaptations so when it comes to

[1:06:12] distance running I really don't know

[1:06:14] exactly what's better than just doing

[1:06:16] more distance

[1:06:18] I never train distance runners so I

[1:06:21] can't tell you for sure but I'm pretty

[1:06:22] sure a lot of it is just based on

[1:06:24] understanding how your body responds to

[1:06:26] certain energy systems like if you you

[1:06:29] want to kind of like maximize your

[1:06:31] energy systems and make sure you get

[1:06:33] your fluids especially with like very

[1:06:34] long distance running and see how your

[1:06:37] body responds like the wall glycogen

[1:06:38] repletion glycogen depletion but for the

[1:06:42] most part when it comes to like weight

[1:06:44] training may be the best adaptation that

[1:06:48] might transfer over to your endurance

[1:06:50] running would be high rep range training

[1:06:52] for your legs butter than that I can't

[1:06:54] say for sure hey pick fit what exercises

[1:06:58] do you recommend for stronger hamstrings

[1:07:00] gluten ham races Nordic curls look those

[1:07:02] up that's a good place to start that's

[1:07:05] good what's with all these emojis man

[1:07:08] Moroccan rap if I answer your question

[1:07:13] okay what is better for gaining weight

[1:07:15] carbs or protein I would say carbs is

[1:07:18] easier but I would suggest you get more

[1:07:20] protein and I'll like for you to chill

[1:07:24] with your emojis thank you hey pick fit

[1:07:27] is about to eat oxidize protein I have

[1:07:29] woke reposting the smells tastes smell

[1:07:32] stale getting get better protein shakes

[1:07:34] that get any one as I can say it is bad

[1:07:39] for you don't take it if it smells bad

[1:07:40] just like your food right you have a

[1:07:42] chicken and the smells bad are you gonna

[1:07:44] eat it are you Jeff Nippert using a

[1:07:48] voice changer you never see me and Jeff

[1:07:50] nipper in the same room have you

[1:07:53] well you never see me periods but you

[1:07:56] get the gist yeah and he deal with that

[1:08:00] guy I'm not sure what he's asking please

[1:08:03] answer it hey pick fit full body or

[1:08:05] upper lower split please help me full

[1:08:08] body or upper low split if you can ask

[1:08:10] me I like doing splits better but you

[1:08:12] can do full body okay if you're gonna do

[1:08:13] full body let's let's just say you do

[1:08:15] three to four times a day a week I like

[1:08:17] a day I don't know why then with full

[1:08:20] body then you might have to be a little

[1:08:23] bit careful with how you split the

[1:08:26] intensity of each muscle group so let's

[1:08:29] just say for a full body you

[1:08:31] want to do the same amount same volume

[1:08:33] for every muscle group every single time

[1:08:35] so let's just say first day full body

[1:08:37] I'll do a favor

[1:08:40] or I'll prioritize bench presses or a

[1:08:42] pushes in general so I'll do very high

[1:08:44] volume bench presses um

[1:08:47] I'll do like some Peck text to to

[1:08:49] increase the volume but then day two of

[1:08:51] my my full body training I prioritize

[1:08:55] doing like more squats or more pulls and

[1:08:57] then maybe like a light work light

[1:08:59] volume low volume bench press and then a

[1:09:02] light or low volume bench chest fly

[1:09:05] that's it so but then that takes a

[1:09:09] little bit more work you have to really

[1:09:10] pay attention to how you're breaking

[1:09:11] down every single full-body workout

[1:09:13] because you don't want to do high-volume

[1:09:15] for everything to the point where

[1:09:16] fatigue is gonna kick your butt

[1:09:19] that's why splits a little bit more

[1:09:20] popular because you're able to split it

[1:09:23] and you don't have to have this such a

[1:09:24] strong nuance on every specific workout

[1:09:26] for every full body training you're

[1:09:28] doing because you can be a lot more

[1:09:30] consistent or linear with how you

[1:09:34] approach your your every every muscle or

[1:09:37] if you workout you do versus full-body

[1:09:40] where you have to pay attention to how

[1:09:41] you split it YouTube is not receiving

[1:09:46] enough video to maintain Smooth

[1:09:48] Streaming are you guys having trouble

[1:09:49] hearing me

[1:09:51] YouTube's being a blood hit I hope you

[1:09:54] guys hear me fine what what is the

[1:09:56] longest you have ever fasted and what is

[1:09:59] your opinion on extended fasting greater

[1:10:01] in two days

[1:10:02] I never fasted more than more than a day

[1:10:03] so I did I did my 16-8 I enjoyed it

[1:10:07] actually

[1:10:07] so just to just let everyone know that

[1:10:10] even though I might not have the the

[1:10:12] most friendly intermittent fasting video

[1:10:14] out there I actually enjoy 1680 fasting

[1:10:17] and what I do understand though is that

[1:10:19] it's not gonna do anything magical for

[1:10:20] me so we know I do 1680 fasting I'm not

[1:10:23] gonna tell people like oh man it

[1:10:25] preserves my muscles so much better than

[1:10:27] then three times a day eating

[1:10:30] I like 16-gig fasting because it allows

[1:10:32] me to eat less especially when trying to

[1:10:34] lose weight without feeling too hungry

[1:10:37] that's it

[1:10:39] hey guys it's 9:45 um apologies but it's

[1:10:42] kind of late for me it's our 15 minutes

[1:10:45] now

[1:10:45] quick announcement again pick fish shop

[1:10:47] comm 30% off right now Black Friday sale

[1:10:50] for all shirts that are on on the site

[1:10:52] right now so please come check that out

[1:10:55] I think that's a pretty good deal to be

[1:10:57] honest and and again I make all the

[1:10:59] shirts myself so there's no middleman

[1:11:01] everything every bill every cent you

[1:11:04] spend goes directly to me and of course

[1:11:06] like like transaction fees I can't do

[1:11:08] anything about that so you'll be helping

[1:11:11] me directly by purchasing through the

[1:11:13] pic fit shop pig face shop comm please

[1:11:15] come check it out 30% off today and

[1:11:17] probably one out run the sale for a

[1:11:20] little bit longer through the weekend

[1:11:21] but you know check it out today you find

[1:11:23] anything you enjoy please please come

[1:11:26] support thank you

[1:11:28] thank you oh thank you annihilation

[1:11:30] Thank You Annie so you guys don't know

[1:11:32] Annie bass can't see your footing I

[1:11:34] already did sorry thank you for helping

[1:11:37] out on the channel and of course he's on

[1:11:41] this course so if you guys don't know

[1:11:43] Annie is a pretty much a nutrition

[1:11:45] expert and he's he's he's a nutrition no

[1:11:47] student right now but he's awesome he's

[1:11:50] probably the smartest guy on the on the

[1:11:52] discord server right now so if you want

[1:11:55] any help with your nutrition go to

[1:11:57] discord our discord community and he's

[1:12:00] more than happy to help

[1:12:01] he's awesome hey pick fit life story

[1:12:06] please what do you wanna know I make

[1:12:11] videos for Louie yeah there you go

[1:12:15] I'm not leaving yet I'll answer like uh

[1:12:17] answer like five more questions but if

[1:12:19] you're leaving thank you for stopping by

[1:12:20] thank you and thank you for all the

[1:12:22] people that this super chat I really

[1:12:23] appreciate it

[1:12:26] hey pick fit did you know that according

[1:12:29] to some research 27 27 percent of

[1:12:31] variation in BMR is unexplained by sex

[1:12:34] age height where to go a question just

[1:12:36] disappeared on me I was reading it

[1:12:38] oh no it is there okay sorry lean body

[1:12:41] mass what are your thoughts of course

[1:12:43] those variations right unexplained I

[1:12:45] don't know maybe I can't if I if science

[1:12:48] can't explain it I can't possibly

[1:12:49] explain it explain it

[1:12:50] BMR is a little bit tricky maybe just a

[1:12:53] measurement BMR even through like

[1:12:54] metabolic chambers might not excuse me

[1:12:57] it might not be as precise as we want it

[1:12:59] to be so we can't fully explain it like

[1:13:01] shirt there might be variations and and

[1:13:04] it might be nutrition base it might be

[1:13:07] mental base I can't say for sure who

[1:13:10] knows I don't really have no no comment

[1:13:12] or opinion on it I was like more like

[1:13:14] all of us that's very interesting what

[1:13:19] do you think about vegan lifting the

[1:13:20] GameChanger scared me don't be scared

[1:13:21] you'll be fine

[1:13:23] you're eating animal products that's

[1:13:24] okay you're gonna be fine vegan lifting

[1:13:27] if you enjoy it that's cool too is it

[1:13:30] necessary to drink a pre-workout before

[1:13:32] every workout I'm a beginner in 15 I do

[1:13:35] drink a post-workout after recovery

[1:13:36] workout thanks okay pay attention to

[1:13:39] your size your mass how big you are cuz

[1:13:41] caffeine is his base can't be based on

[1:13:44] on on mass can't affect you differently

[1:13:47] so you might want to take it based on

[1:13:49] take your amount taking it should be

[1:13:51] based on your mass but um just that you

[1:13:53] know if you are 15 I took typically

[1:13:55] don't recommend any supplements because

[1:13:56] it's not place my place is to say so but

[1:14:00] you can take a pre-workout like you know

[1:14:03] a these are generally speaking yeah you

[1:14:05] can and he'll be fine it's not necessary

[1:14:07] of course is not necessary you can still

[1:14:10] perform

[1:14:10] I still see gains without the

[1:14:11] pre-workout pre-workout especially a

[1:14:13] caffeine base stimulant or pre workout

[1:14:15] what just might help you with a few more

[1:14:17] reps that's all how to mix marathon

[1:14:22] training and weightlifting prioritize 1

[1:14:24] first and foremost so if you prioritize

[1:14:26] marathon training then you do a lot more

[1:14:29] marathon training do your runs and all

[1:14:31] that stuff and then weightlifting you

[1:14:33] more might be a secondary thing that you

[1:14:35] want to do maybe you'll have an

[1:14:35] aesthetical that you want to meet then

[1:14:37] you do like a little bit of

[1:14:38] weightlifting on the side but

[1:14:39] just because of how polar opposites they

[1:14:42] are because you are gondola type one

[1:14:43] fiber works with your marathon training

[1:14:46] your legs might not be as adapted to to

[1:14:48] to adapt to both at the same time so pay

[1:14:52] attention to that I would just choose a

[1:14:54] prioritized one first and foremost and

[1:14:56] then use the other one as a secondary

[1:14:59] until maybe you're done with all your

[1:15:00] marathon training let's just say you're

[1:15:02] like offseason and you want to get more

[1:15:04] aesthetic based goals then you switch

[1:15:07] your priority for your priorities you

[1:15:12] don't need a post workout just let you

[1:15:13] know maybe you want to take a little bit

[1:15:15] of protein after but you don't

[1:15:16] necessarily need a post workout not

[1:15:18] nothing like thirty one hour after you

[1:15:20] don't necessarily got to you don't need

[1:15:22] a pre-workout either it's just a little

[1:15:24] bit of boost like literally it's just a

[1:15:28] little bit bitter some may help you with

[1:15:31] with with again a few reps but nothing

[1:15:34] spectacular we're like oh man my life

[1:15:36] changed because I'm taking pre-workout

[1:15:38] and my field might feel nice though hey

[1:15:42] pics it I have a problem when I do my

[1:15:44] like days when I'm squatting for example

[1:15:46] I feel I'm doing more cardio than legs I

[1:15:49] can't really feel my legs getting as

[1:15:51] tired as my heart is well your leg

[1:15:54] muscles are pretty darn huge so it's

[1:15:56] gonna take a lot of blood flow to it

[1:15:58] which might put your heart alone and a

[1:16:00] little bit extra work so I understand

[1:16:02] that everybody feels a little bit gassed

[1:16:03] with their squats so don't worry it's

[1:16:06] not just you okay maybe not everybody

[1:16:09] people that are really good endurance

[1:16:10] probably not um but so don't don't trip

[1:16:12] out too much if you feel that way what I

[1:16:15] can tell you is that you're not feeling

[1:16:17] it then you just try to do a little bit

[1:16:18] higher intensity so maybe you wanna

[1:16:20] shoot for like a 5 to 8 rep range rather

[1:16:22] than maybe you're doing like 10 15 that

[1:16:25] might be too much so try to progress it

[1:16:27] a little bit for our strength base

[1:16:31] hi Jeff I mean picture fit I can only

[1:16:34] train three in a row per week goal is

[1:16:37] hypertrophy full-body or split ppl so

[1:16:40] you're doing three times personally I

[1:16:41] would say you can do a full body just

[1:16:44] because it will help you with hitting

[1:16:45] that frequency that I've been talking

[1:16:47] about two three times a week there are

[1:16:50] some ppl splits that are three times a

[1:16:53] week as well so you might want to look

[1:16:54] into those but personally I'd like the

[1:16:56] idea of doing total body if you only

[1:16:58] have like if you only have three days a

[1:17:01] week all right guys I'm gonna start

[1:17:03] wrapping it up but I would let's let's

[1:17:05] answer maybe five more questions and

[1:17:07] then I will start closing it out again

[1:17:10] Black Friday sale going on right now

[1:17:11] pick fish shop calm thirty percent off

[1:17:13] all t-shirts let's do five more

[1:17:15] questions hey pics it is it bad to do a

[1:17:19] workout consisting of 100 pushups 115

[1:17:22] mountain climbers little well man I

[1:17:24] almost threw up hearing that sorry and

[1:17:27] 150 planks side planks side to side

[1:17:30] every day and do ab workouts chest

[1:17:33] workout every day okay the only issue I

[1:17:35] have well actually have multiple issues

[1:17:37] but main issue I have with this is the

[1:17:40] progression is just you know as great as

[1:17:42] hundred push-ups are 150 month climbers

[1:17:44] are it's gonna keep you at a point a

[1:17:46] certain fitness level sure no problem

[1:17:48] it is definitely keep you out of certain

[1:17:49] fitness level but if you have like very

[1:17:51] very specific goals like you want build

[1:17:53] muscle you want to get stronger like

[1:17:54] actually build much stronger like higher

[1:17:57] than body weight lifts then you're gonna

[1:17:59] have to work with weights no matter what

[1:18:01] right for the most part maybe could get

[1:18:04] away with other cal-state movements but

[1:18:05] for the most part if you want get

[1:18:07] stronger weights yet to do weights but

[1:18:09] there's nothing necessarily well wrong

[1:18:11] like that's better than doing nothing

[1:18:13] I mean hundred push-ups is pretty damn

[1:18:14] tough for a lot of people hundr 50

[1:18:16] mountain climbers is just torture for a

[1:18:18] lot of people myself included the side

[1:18:21] plank side two sites I don't think

[1:18:24] that's very effective 150 might get you

[1:18:25] exhaust it but itself is not very I feel

[1:18:28] like efficient workout so you might be

[1:18:30] better off just doing like some weight

[1:18:31] of planks or some weighted side planks

[1:18:34] or even just do more actual

[1:18:37] flexion for your abs or your obliques

[1:18:41] too so lateral flexions

[1:18:43] and rotational but that itself is okay

[1:18:47] it's just as no there's gonna be some

[1:18:49] limitations versus doing working at the

[1:18:51] gym and using some some weights workouts

[1:18:54] but nothing told you wrong with it but I

[1:18:57] really just it's based on what you think

[1:18:59] is okay I guess you can say opinion on

[1:19:03] diet breaks I'm really considering

[1:19:04] taking one because my BMR is falling

[1:19:06] fast so how long you've been in a

[1:19:08] deficit if you you're having a really

[1:19:10] bad like deficit like very strong Duff

[1:19:13] is it were that's what's explaining your

[1:19:15] your BMR or any of your your TDE going

[1:19:18] down then our first and foremost visit

[1:19:22] how revisit how you're approaching your

[1:19:25] deficit because like the only people

[1:19:28] that I know that should be suffering

[1:19:29] from very bad drops in BMR are people

[1:19:32] that actually do bodybuilding

[1:19:34] competitions right because they will try

[1:19:36] to reach those deficits very fairly

[1:19:38] quickly and very heavily while still

[1:19:39] training so those keys does understand

[1:19:43] you can try some sort of reverse dieting

[1:19:45] you can try some mini cuts you can try

[1:19:47] some diet breaks yes you can't but don't

[1:19:51] overdo it to the point where you just

[1:19:53] put on a che-cheung hon fat right so

[1:19:58] look at that way I do have a super chat

[1:20:01] kick in here thank you

[1:20:03] yes yes has ki J Heskey J I've got a job

[1:20:07] where I'm burning 3000 calories a day I

[1:20:08] work at a zoo that's cool I struggle a

[1:20:11] lot with eating and have failed over the

[1:20:13] last three years gaining weight advice

[1:20:15] if you're struggle with eating ads are

[1:20:17] really these are one of the questions

[1:20:19] where we had to break down what the

[1:20:21] struggles are like you know everyone has

[1:20:23] to say they have struggles but you know

[1:20:25] it all comes down to specific like

[1:20:28] what's causing that struggle is it some

[1:20:29] sort of habit that you're used to is it

[1:20:31] because some foods you just can't digest

[1:20:33] is it that you don't have maybe the

[1:20:36] financial means whatever it is we have

[1:20:38] to really look at it more specifically

[1:20:40] in this case since you did do a super

[1:20:42] chat which I do appreciate if you can

[1:20:44] please join the discord community and

[1:20:46] then you can tag me specifically hey hey

[1:20:49] I'm the guy that did the super chat and

[1:20:50] and I'll try to answer your question

[1:20:53] about your 3000 burning calories per day

[1:20:56] and

[1:20:56] your struggle with eating because we

[1:20:58] have to look at more specific approach

[1:21:00] look exactly what's wrong with what

[1:21:01] what's having what you're having issues

[1:21:03] with so on a general answer or again

[1:21:06] what I can say is like okay maybe you

[1:21:07] should try to supplement so that will

[1:21:09] come down to like a protein shake having

[1:21:10] a protein shake and then maybe throwing

[1:21:12] some extra things into it like fruits

[1:21:14] nuts other grains maybe oats and try to

[1:21:18] increase the calories into that that

[1:21:20] protein shake itself and hopefully

[1:21:21] that's it like a good amount of calories

[1:21:23] you can use for your big calorie work

[1:21:26] your big calorie burning days right so

[1:21:28] that's kind of a general approach but

[1:21:30] did you know again I do want to help you

[1:21:33] more specifically if possible so come

[1:21:36] join the discord community if we can all

[1:21:38] right let's answer a few more two more

[1:21:41] you guys don't three more I think I

[1:21:42] think three more flank is super chat

[1:21:44] doesn't recount

[1:21:45] hey pivot push-ups don't work on pecs

[1:21:48] and necessary burn is not felt instead

[1:21:50] arms get tired what should be done for

[1:21:52] activation of pictorials you can suggest

[1:21:54] some home workout for same if you all

[1:21:58] you have is a home workouts it's gonna

[1:22:00] be tough right first and foremost you

[1:22:01] can try a little bit of a wider stance

[1:22:03] with your arms with the the push-ups to

[1:22:05] see if you can engage your your pecs a

[1:22:06] little bit more try to use my muscle

[1:22:09] connection so you don't you don't know

[1:22:10] what that is

[1:22:11] I do have a video on it so search

[1:22:12] YouTube mind muscle connection and see

[1:22:15] if that can help you out but the idea is

[1:22:18] that you want to try to engage and

[1:22:19] concentrate on activating and

[1:22:21] contracting your pecs during your

[1:22:24] push-ups more so than your arms and that

[1:22:26] might help a little bit and hopefully

[1:22:28] that helps but just like anyone else

[1:22:30] that does like bench presses sometimes

[1:22:32] your your triceps your arms will get

[1:22:34] tired or exhausted faster than your

[1:22:36] chest and that's a very common issue so

[1:22:39] what I would then recommend is that you

[1:22:40] either strengthen your your triceps love

[1:22:42] this so you can push a little bit

[1:22:43] heavier weights because if you're your

[1:22:45] bottleneck your limiting factor is your

[1:22:47] triceps you want to get that stronger

[1:22:48] but also then if you want build your

[1:22:50] chest a little bit more than you have to

[1:22:52] have an assess secondary accessory

[1:22:54] workout like a PEC deck chest fly and so

[1:22:56] on but then again that that's going to

[1:22:58] be gym base and you only have home

[1:22:59] workouts now suggest you use either my

[1:23:01] muscle connection or yes my muscle

[1:23:03] connection and also maybe change up your

[1:23:05] your positioning on your push-ups to see

[1:23:07] we can engage your

[1:23:09] a little bit more two more guys Shivam I

[1:23:14] have been training for eight years I've

[1:23:17] been cutting for the past four months

[1:23:18] I'm really vascular but still can't see

[1:23:20] my lower abs unless I really pump up and

[1:23:23] stretch my skin a little I guess your

[1:23:25] question is like how do I fix that so

[1:23:27] what you can - I'm guessing is that used

[1:23:29] to have a little bit of pocket fat on

[1:23:30] your belly there and that's okay what

[1:23:33] you gotta do is keep cutting that's it

[1:23:37] one more guys one more of you guys don't

[1:23:41] mind hey pick fit or one of the best

[1:23:42] high-calorie foods that will help me

[1:23:44] gain weight skinny 16 11 year old

[1:23:47] usually okay so this you can check our

[1:23:50] disk or two because we do have a list of

[1:23:52] foods but usually gonna be like whole

[1:23:53] foods that are a little bit more simple

[1:23:56] so like fruits you get more fruit so you

[1:23:58] can have more grains a little bit more

[1:24:00] grains which is processed funny enough

[1:24:03] but then you know protein shakes are

[1:24:05] good too so that's what I would

[1:24:07] recommend and yeah so if you want a

[1:24:10] little bit more idea like exactly what

[1:24:11] works for you because it's gonna be like

[1:24:13] you know based on whatever preferences

[1:24:14] you have check out the discord community

[1:24:16] I'm gonna answer another question

[1:24:17] because I did I wanted to help you a

[1:24:19] little bit more on that but it feels

[1:24:20] like you know it's somewhat an answer

[1:24:23] because I do want to help you a little

[1:24:25] more chill join the discord community

[1:24:27] and I answer one more question and then

[1:24:29] that will be it high picture fit I have

[1:24:34] been training I thought that I thought

[1:24:36] I'd just answer that Savannah she's

[1:24:42] Siobhan sorry I'm seeing wrong your name

[1:24:44] wrong but I kind of answered your

[1:24:45] question rarity I hope you heard it I

[1:24:48] hope you heard it

[1:24:50] alright Abraham last question hey pick

[1:24:52] fit I'm currently in my bulk and I've

[1:24:54] gained lots of strength good muscle mass

[1:24:56] but some fat too when I do I know to

[1:25:00] start my cut when do i when i do do i

[1:25:02] mix cardio with weights along with

[1:25:04] deficit so when ii started cut will be

[1:25:07] based on your own preference so you feel

[1:25:10] like you're gaining a little bit fat by

[1:25:11] yards you are satisfied with the amount

[1:25:14] of strength you're gaining then you can

[1:25:15] actually start your deficit now of

[1:25:17] course you want to like kind of ease

[1:25:18] yourself into the whole process because

[1:25:20] if you've been on the surplus for a long

[1:25:22] time

[1:25:22] then it's a little bit different and you

[1:25:24] kind of like don't want to just engage

[1:25:26] in a straight deficit right off the bat

[1:25:27] because it's gonna be tough so maybe it

[1:25:30] might ease yourself into that but you

[1:25:31] can necessarily start now if you wanted

[1:25:32] to what I would recommend is we try to

[1:25:34] do more of a maintenance approach maybe

[1:25:36] a recom approach where you're eating

[1:25:38] closer to maintenance maintaining the

[1:25:39] same amount of workouts you're doing

[1:25:41] tried to progress as much as you can and

[1:25:42] if you'd want to you can try to add a

[1:25:44] cardio on your off days and that's

[1:25:46] pretty much where you want to be first

[1:25:47] and foremost see if that works for you

[1:25:49] first

[1:25:49] so stay near maintenance and then um get

[1:25:53] a little bit more protein if you can so

[1:25:55] that you'll be maintaining with a higher

[1:25:58] level protein which might help you

[1:25:59] preserve your mouth so if you do start

[1:26:00] losing weight and then hopefully the

[1:26:04] Attic cardio would put you in more of a

[1:26:06] deficit stage during your your off days

[1:26:09] and that's it start there first but

[1:26:11] again it would be dependent on what you

[1:26:13] consider as as like important for you

[1:26:16] when to cut like okay I'm getting way

[1:26:18] too much fat I need to cut now or you

[1:26:19] want to be a little bit more proactive

[1:26:21] like okay I'm getting a little bit of

[1:26:22] fat now and I'm really happy with where

[1:26:24] I am as far as strength and muscle gains

[1:26:26] let me try to maintain right now let me

[1:26:28] try go in a recom if possible and see

[1:26:31] where I can like what I can do with that

[1:26:33] and after like three months and you're

[1:26:34] happy and you're losing fat and you're

[1:26:36] maintaining your strength your muscles

[1:26:37] stayed about the same

[1:26:38] then Congrats you're exactly where you

[1:26:40] want to be but if you want to go a

[1:26:42] little bit more muscle and the fat

[1:26:43] doesn't bother you that much maybe you

[1:26:45] want to keep your book right now but

[1:26:47] again it's all answer these questions

[1:26:49] first what's your what's your end goal

[1:26:51] and how do you want to reach that and

[1:26:53] are you satisfied with where you are now

[1:26:55] and what can you do about if you're not

[1:26:57] alright that's it alright guys thank you

[1:27:00] for all the questions again last last

[1:27:02] last advertisement here pick face shop

[1:27:05] calm having a sale right now 30% off on

[1:27:08] all t-shirts thank you for spending your

[1:27:11] great time here this Friday with me or

[1:27:13] Saturday I'm not sure what time zones

[1:27:15] all you guys are but thank you for

[1:27:16] stopping by anyway really appreciate all

[1:27:18] the questions really appreciate all the

[1:27:20] super chats

[1:27:20] I hope my answers have been helpful and

[1:27:24] what do you guys think should we do this

[1:27:26] a little bit more like maybe not one so

[1:27:28] we I don't want to say once a week right

[1:27:30] away but I do want to see if I can kind

[1:27:32] of find some way to engage you guys as

[1:27:34] much as I can

[1:27:35] right

[1:27:35] especially like someone that knows it

[1:27:37] reveal their face or whatever I do want

[1:27:39] to find more outlets where I can reach

[1:27:41] where you guys can reach out to me and I

[1:27:42] can reach out to you guys and talk to

[1:27:44] you guys and have a good time with each

[1:27:46] other maybe we can do like few games in

[1:27:48] the future I hooked up my my Nintendo

[1:27:51] switch to my computer and now I can

[1:27:53] stream that if you guys are interested

[1:27:55] in that too maybe I can do that

[1:27:56] something like we do do like that I

[1:27:58] could beat all you guys in Mario Kart or

[1:28:00] something and then you guys could feel

[1:28:01] good about that I'm just kidding I'm not

[1:28:03] that great but yeah thanks for stopping

[1:28:06] by we'll do more of this it seems like

[1:28:08] you guys are down for that and I'm

[1:28:09] totally down for that too so once a

[1:28:12] month maybe maybe once every two weeks

[1:28:13] well so we'll see

[1:28:15] well touch base soon look just to let

[1:28:18] you know this is not the last time that

[1:28:19] we're gonna do a stream there will be

[1:28:21] another one in the future okay thank you

[1:28:24] clothing stream now you guys take care