"Being Fat Is A Choice!" Greg Doucette Slams Fitness Influencers, Body Positivity, & Scams

“肥胖是一种选择！”格雷格·杜塞特炮轰健身网红、身材包容理念与行业骗局 在与格雷厄姆·斯特凡和杰克·塞尔比的对谈中，前IFBB职业健美运动员格雷格·杜塞特认为，在如今GLP-1药物普及的背景下，肥胖已经成为一种个人选择，因为这类药物消除了导致无节制进食的生理性“食物杂音”。杜塞特指出，普通男性的首要目标应当是减脂而非盲目增肌，并直言许多商业体脂检测手段和“唯健美体型论”并不能反映真实内脏健康。此外，他详细剖析了GLP-1类药物的潜在副作用、日常补剂搭配、睡眠对身体恢复的重要性，以及如何通过高饱腹感的大容量饮食法来克服夜间暴食。 杜塞特认为肥胖由大约50%的基因和50%的个人选择共同决定，而在GLP-1类药物能够消除生理性食欲杂音的今天，只要有条件获取药物，肥胖在很大程度上已属于个人选择。 针对大众健康指标，杜塞特建议男性理想体脂率约为15%，女性约为25%，并指出普通人应优先减脂而非盲目增肌，因为过大的肌肉量同样会给内脏带来代谢和心血管负担。 杜塞特指出未获批的三靶点激动剂Retatrutide可能导致静息心率明显飙升，呼吁警惕药物过量与快感缺失等副作用，同时推荐通过高容量、低热量密度的饱腹饮食策略来遏制夜间暴食。

Coach Greg Doucette argues that modern fitness culture harms long-term health by overemphasizing excessive muscle mass, normalized steroid abuse, and extreme bulking over sustainable leanness and cardiovascular conditioning. He asserts that while GLP-1 receptor agonists make obesity largely solvable, genuine health requires honest baselines, volume-focused nutrition, and prioritizing aerobic endurance over cosmetic bulk. Body Fat Baselines, GLP-1s, and Social Accountability (0:00) Doucette contends that obesity stems roughly 50/50 from biological hunger drivers and personal accountability, arguing that the availability of GLP-1 medications removes practical excuses for chronic obesity. He identifies optimal health targets at approximately 15% body fat for men and 25% for women, cautioning that commercial assessment tools like InBody bioimpedance are inaccurate scams compared to honest visual appraisal or clinical hydrostatic tests. For harm reduction, dropping from morbid obesity (around 50%) to 25% represents a vital health victory. While Doucette acknowledges that GLP-1 receptor agonists level the playing field, he warns against side effects like anhedonia, dopamine blunting, and elevated heart rates—particularly with unapproved triple agonists like Retatrutide, which can raise resting heart rates by 5 to 11 beats per minute. He also critiques excessive body positivity and participation trophies as enabling chronic health decline, arguing that blunt, reality-based feedback is often necessary to push individuals toward medical accountability. Cardiovascular Priority and the Flaws of Bulking (12:35) Rejecting traditional bodybuilder 'bulking and cutting' cycles, Doucette recommends 'maingaining'—holding a stable, healthy body fat percentage within a narrow three-to-four-point window year-round. He points out that the statistical average person in modern society is already crossing into obesity, meaning that striving to add scale weight is counterproductive. Pushing past 20% body fat degrades hormonal profiles and hinders lean growth. Because a pound of muscle tissue requires only roughly a 2,700-calorie surplus—averaging just 30 to 140 calories daily over a year—it is easily offset by daily non-exercise activity thermogenesis (NEAT). Doucette stresses that outward muscularity masks severe internal decay, noting that blood work from competitive physiques often reveals wrecked lipid profiles, tanked testosterone, and organ strain comparable to morbid obesity. Having shifted his own training from heavy lifting to competitive cycling, Doucette maintains that the heart is the most crucial muscle and that VO2 max dwarfs skeletal muscle size for longevity. He advocates a streamlined twice-weekly full-body routine using machine circuits and compound movements over time-consuming split routines and isolated muscle targeting. Volume Eating Over Willpower for Appetite Control (34:00) Conventional dietary advice to simply exert willpower fails because extreme hunger biologically overwhelms restraint, leading roughly 95% of dieters to binge in the evening. Doucette explains that the mechanical stomach distension mimicked by GLP-1 drugs can be achieved naturally through high-volume, low-calorie density eating. His personal protocol pairs large two-liter bowls of thick, 300-calorie protein ice cream with massive salads composed of leafy greens and lean protein to physically stretch the stomach lining without caloric surplus. He also advises dieters to beware of high-calorie 'health foods' that sabotage fat loss, highlighting peanut butter and Nutella as dense calorie traps. Doucette notes that whole peanuts are preferable to peanut butter because roughly 30% of their calories pass through the digestive system unabsorbed, whereas concentrated nut butters make maintaining a caloric deficit exceptionally difficult. Teenage Drug Abuse and the Cosmetic TRT Wave (88:00) Doucette strongly criticizes the unchecked normalization of performance-enhancing drugs, estimating that at least 90% of men claiming to be on testosterone replacement therapy (TRT) are using it as an excuse to run cosmetic steroid cycles. Standard clinic protocols of 200 to 250 mg per week represent mild steroid cycles rather than true replacement. He warns that social media algorithms create toxic feedback loops where teenage creators, such as 16-year-old Eric English, are incentivized by brand sponsorships and viral metrics to abuse anabolics and experimental peptides, causing irreversible physiological damage. He further highlights the grim economics of professional bodybuilding, noting that Open competitors often spend over $100,000 annually on growth hormone and compounds to chase show purses that may pay as little as $2,500. As a consequence, many competitors quietly sell anabolics under the table to fund their personal drug habits. When rating online figures, Doucette penalizes influencers who glorify PED abuse, dishonesty, or dangerous shortcuts, praising instead creators who display transparency, advocate sustainable natural training, or prioritize balanced cardiovascular health. Doucette maintains that true physical health requires dismantling the illusion that muscularity equals wellness. However, questions remain regarding how regular trainees can navigate the gray area of longevity medicine, given Doucette's concurrent skepticism of recreational PED abuse alongside his commercial promotion and personal use of unapproved peptides, stem cell therapies, and compounding clinic protocols.

健美教练兼网络博主 Greg Doucette 在接受专访时主张，现代肥胖在 GLP-1 药物普及的背景下已成为一种个人选择，大众应放弃盲目增肌与极端节食，转向以心血管健康、减脂维持及低热量高体积饮食为主的可持续生活方式。 GLP-1 药物的普及与体重控制的现实 (0:00) Doucette 认为肥胖大约是由 50% 的遗传因素与 50% 的个人责任共同导致的。部分人群因体质原因分泌更多饥饿素（ghrelin）并承受强烈的“食物杂音”（food noise），但在 Ozempic、替尔泊肽（tirzepatide）以及瑞他鲁肽（retatrutide）等 GLP-1 受体激动剂问世后，具备经济条件的人减重已不存在借口。然而，他警告这类药物伴随着真正的生理与心理风险，包括恶心、情绪迟钝以及对日常乐趣失去兴趣的快感缺乏（anhedonia），甚至抑制多巴胺驱动的日常行为。 针对尚未获批的三靶点药物 Retatrutide，Doucette 特别提醒其可能使静息心率每分钟上升 5 至 11 次，潜在心血管风险高于常规药物。他主张凡是能靠自身维持健康体脂的人都应远离此类药物，而社会对肥胖的无底线包容会催生平庸并缩短寿命，适当的现实直言反而有助于促成改变。对于减重目标，他建议男性将体脂率维持在约 15%、女性维持在约 25%，对于体脂 50% 的重度肥胖者，先减到 25% 就已是显著的健康胜利。 高容量饮食与反对传统增肌减脂循环 (34:00) Doucette 直言“少吃多动”和“推开餐盘”的说教完全失效，因为生理饥饿感远非单纯意志力所能抗衡。绝大多数减重者都在夜间暴食陷阱中失守，因此他主张采用低热量密度、大体积的饮食结构，例如由瓜尔豆胶或黄原胶增稠制成的 2 升大碗“蛋白质冰淇淋”（约 300 卡路里）配合大份蔬菜沙拉，利用物理撑大胃部来自然延迟排空并阻断饥饿。 对于大众健身目标，Doucette 坚决反对传统健美中大幅热量过剩的“脏增肌”与极限刷脂循环。他指出，制造 1 磅纯肌肉每年仅需每天额外摄入约 30 至 140 卡路里，这种极微小的热量盈余极易被日常非运动消耗所抵消，强行吃过量只会堆积脂肪并恶化激素水平。他极力倡导“维持期增肌”（maingaining），即全年将体脂控制在稳定健康的狭窄区间内；同时提醒大众警惕花生酱等高热量密度的所谓健康食品，完整花生反而有约 30% 的热量无法被人体吸收。 心血管优先与高效极简训练法 (12:35) 虽然拥有 IFBB 职业健美与力量举背景，Doucette 强调肌肉量对整体健康的价值被严重高估，普通人应追求精瘦而非盲目追求大块头。健美选手虽然外表肌肉发达，但极低体脂与药物滥用往往导致其内分泌失调、胆固醇恶化及肝肾受损，血液指标甚至与重度肥胖者一样糟糕；真正决定生命质量与长寿的核心指标是只能通过有氧运动提升的最大摄氧量（VO2 max）。 在日常训练上，Doucette 推荐每周仅需 2 次的全身循环器械训练，每个肌群只选一个复合动作，完成 2 至 3 组高强度正式组。在器械上交替训练拮抗肌群（如高位下拉与坐姿推胸交替），组间仅休息约 1 分钟，全套流程在 1 小时 15 分至 1 小时 30 分内即可高效完成。他认为深蹲、卧推和划船等复合动作已足以覆盖绝大多数次要肌肉，普通人无需耗费大量时间进行孤立动作，且自身目前主要依靠自行车高功率冲刺来维持心血管与下肢能力。 体脂检测误区、补剂基准与损伤修复 (16:45) 对于体脂测量工具，Doucette 批评市售商业测试存在巨大误差，指出自身在同等状态下测试时 InBody 显示体脂超过 19%，而 DEXA 扫描却约为 8%，因此最实用的评估手段仍是照镜子自省与寻求诚恳的同伴反馈。在补剂选择上，他警告大众不要陷入无意义的参数内耗，应以定期全面验血为依据，核心基石只需遵循“80/20 法则”：肌酸、维生素 D、Omega-3 鱼油以及用于心血管耐力的 GO2 Max，同时提及每日小剂量希爱力（Cialis）对改善全身血流与血管健康具有明确益处。 在伤病恢复领域，Doucette 结合自身经历讨论了 BPC-157 与 TB-500 等多肽类物质，认为虽然其缺乏长期权威临床数据支持且未获 FDA 批准，但对慢性顽固性软组织撕裂而言，是一种利大于弊的权衡选择。此外，他透露曾前往墨西哥接受源自脐带组织的干细胞局部注射以缓解肩髋劳损，但坦言这类实验性疗法的实际改善几率大约只有五成，患者需理性看待其疗效。 健身网红乱象、药物滥用与男性形象建设 (88:00) 针对健身行业内幕，Doucette 披露无防护类固醇滥用已极度泛滥并侵蚀青少年群体，16 岁网红在社交平台展示用药甚至导致账号封禁，许多所谓的“睾酮替代疗法”（TRT）实为变相循环用药借口。在顶级健美领域，备赛奥赛级无差别赛事每年的生长激素与药物花销可高达 10 万美元，促使许多无赞助选手靠私下倒卖药物维持生计。对于网红影响力，他严词抨击依赖欺骗营销或纯靠夸张用药吸睛的博主，同时赞赏 Lean Beef Patty 等坦承饮食失调并提倡健康生活方式的创作者。 在男性个人形象方面，Doucette 指出女性普遍偏好宽肩细腰的自然倒三角体态，而非膨胀的健美巨兽；男性在健身房中最常忽视的臀部训练，反而是女性眼中的关键吸引力。他为男性排序的形象提升优先级为：先减脂至精瘦、打理发型、得体穿搭、美白矫正牙齿，最后才是练出适度线条，并强调充实自身财务安全感远比沉迷于外貌虚荣更为关键。 Doucette 的核心论点在于打破健美文化与现代审美制造的焦虑，倡导将健身核心从外在围度转向心血管寿命与血液指标健康。然而，关于 GLP-1 等药物的长期心理后遗症、实验性多肽治疗的安全性界限，以及社交媒体对年轻群体用药心理的持续冲击，在医学监管与行业自律层面仍存争议与未知。

[0:00] bodybuilding is the worst sport you could possibly do. What do you think about fat shaming? I think fat shaming can absolutely work. Is it really bad that I don't want to be fat? That I don't want to be unhealthy? So if someone's trying to ascend, give us the first five things they do today. Number one is Mr. Mike is delusional. He's convinced himself in order to cope that he's on low doses. What if Mike Isretel came to and said, look, I don't like it when you make these videos you want, talk about me whenever you want. Just because I'm popular. And if I fall off tomorrow, Greg will never make another video about me again. What muscles do you think women look for most in men? All these guys doing hand workouts to try to impress. I'm like, I don't know. Look, spend less time of that and get a job and have some money. Girls care about your wallet. How does a 16 year old look like this? A lot of steroids and a lot of working out. Like 16 year olds are doing steroids now and bragging about it. It's at this point, it's, it's insane. Who is the worst fitness right now. Greg, thank you so much for coming on the Ice Coffee Hour. So we have a series of fitness claims and that you're going to either agree or disagree and they're sprinkled throughout the structure of this video. You ready? Sure, let's do it. In 2026, there is no excuse to be obese. Definitely. I've said that a number of times with the GLPs nowadays, you can use them, everyone can use them, if you can afford it, that is, and you will absolutely lose weight. So if weight and use a glp and by glp's i mean ozempic terzipitide retitutri you can and will lose weight it is literally easy now how much of that is personal choice versus genetic it's probably 50 genetic and 50 personal choice because some people are born with more fat cells and more ghrelin which is a hunger hormone and so if you're born with more fat cells more ghrelin it's way harder to stay skinny there's always that food noise but you can choose to eat healthier foods more fruits and you know, cuts of meat, whatever, to allow yourself to eat less calories and do more exercise. And so you can overcome it. It's just way harder for people with bad genetics. But with the GLPs, literally, Easy. Everyone's in a level playing field. No excuses now. So what percentage of body fat should every single person watching this be under for male and female? There's no number to be under. It's more so to do with your own health and your range. Everyone has a certain range of body fat that's comfortable for them. But in general, a man should be at about 15% body fat for ideal health reasons, a woman around 25%. As you get higher than that, there's going to be more and more negative consequences. say somebody that's, for example, morbid obese, let's say you're a guy with 50% body fat. I'm not going to tell him you get down to 15, but maybe for him, 25 is healthy. Somebody else that's at 30, maybe they can only get to 20. But The closer to 15, the better, assuming it doesn't cause any problems. You recently posted a video just titled Clueless Fat People. What do you think fat people are clueless about? How to lose weight and what it takes to get there. Because if they knew, they would literally do it. Do you think that it's actually a problem of education? I think it's half education and just half people not giving it. Like just literally just... I don't care. I'm just not going to think about it. People don't think about the things that they're doing. For example, with alcohol, they don't want to think that it's a poison. They don't want to think it's a class one carcinogen by the World Health Organization. So rather than think about it, they just put it off and don't actually do any thought on it whatsoever. Is it a thought though, or is it more about willpower? I think it's a lack of thought. When I was drinking, I didn't think, oh, it might give me cancer. I'm just like, it's just drinking. It's fun. Or if somebody's gambling, they're I might make some money. They're not thinking, what if I get addicted and lose my house? Same thing with food. So what changes psychologically in someone's brain if they go from something like 25 or 35% body fat down to 15 to 17% body fat? Because it's hard to get someone to care about something if they don't care. Is this something that they could start to care about so they don't have to force themselves to care about something if they decrease their body fat? Well, they could absolutely start caring about it. And the biggest thing is when people are at whatever they are right now. So let's say there's a viewer at home and they're at 40% right now. Life isn't bad. I'm sitting here watching Coach Greg. iced coffee hour, this is a good time. I walk to the store, I walk from my car to wherever, and I feel good. They don't realize how unhealthy they actually are until they actually get in shape. So there's one woman that I was doing that response to where she said, I feel fit. She was 400 pounds. And I'm like, if I felt like you, I would be in the worst state of my life. I would be absolutely hating my life. And if you felt like me, she would think, what you're missing. So the people who are overweight, they think everything is great until they lose the weight and then they then realize [5:00] wow, my former life was terrible. Is it true that sometimes people who are obese feel the craving of hunger stronger than other people? They absolutely do. Almost all of them. That's why they're obese. My opinion is that people who are obese, it's mostly like a genetic thing, or at least it's 50% genetics. Now, there's a lot of people who are not obese who are not obese because they fight through it. They have the willpower or they're doing cardio. Like if I wasn't doing 10 hours on my bike every single week or more and lifting weights and eating healthy, I wouldn't be this lean. I would maybe be at 20%, but I wouldn't be at 40%. And so my genetics don't allow me to get that fat. So I'm lucky. I'm fortunate that way. So I mean, I wish they had the same genetics as me, but a lot of people have great genetics and they still don't care. They eat horribly and they end up overweight. How real is the ectomorph, endomorph, and mesomorph thing? Like can someone actually distill their physique or like natural body type down to one of those groups? It's on a spectrum for all of them. So it's kind of like height. I'm... a manlet, I'm five foot six, I'm short. Somebody can say you're short, Am I really short? It's on a spectrum. I'm not three feet tall. I'm not six foot six either. So it's the same like that. If you have an endomorphic body, which means you're going to be really, really fat and you weigh 600 pounds, it's absolutely true. If I tried... to be a 400 pound man for a billion dollars to save every soul in this world i couldn't do it i could try i could just to save every person on this planet everyone be cheering for me i couldn't get to 400 pounds my body wouldn't allow it i would eat that much food i would throw up it wouldn't stay down i physically physically couldn't do it those people some of them they have to struggle to get under 400 pounds when do you think compassion turns into enabling a lot of people online will be nice to people who are overweight it's okay don't worry you're trying oh you took 10 000 steps it's like you're just giving them a participation trophy and i don't think that that works and they're on the other hand they're going to say yeah but you yelling at them and calling them fat isn't going to work either well there's maybe there's somewhere in the middle that would be the ideal point but every person that's watching videos if you're watching me saying you're fat and you need to start exercising healthier if you don't you're watching, if it's mine and it makes you lose weight, awesome. If it's not, don't watch me. Watch somebody else. But as long as it works. That's the bottom line. Is fat shaming effective? I think fat shaming can absolutely work. I think it's a great thing for many people. For some people, it's not. But I think without fat shaming and with body positivity and accepting everybody, then we just accept mediocrity. I just think that people will say, oh, you're 300 pounds. Oh, it's good. It's okay. We love you no matter what. I'd rather hear them say, do you realize you're taking 20 years off of your life? What is wrong with you? Lose some weight. Look how fat you are. You think a girl's going to want to go out with that way men will say to a guy friend hey you're fat Women will say to a girl that's 300 pounds, no, you're a 10 queen. But imagine telling that girl saying you look like her. What are you talking about? So I feel like men treat other men more in a reality and women treat other women more like, oh, no, it's OK. But behind the scenes, they're all fighting. So. So then when can fat shaming become cruel? I think when the person tells you. Look, what you're saying bothers me. I don't want you to do it anymore. And if you continue, that's when you're crossing the line. But without that, then why not keep going? Like if you have to stand up for yourself, you don't like how somebody's treating you, how they're talking to you, how they're teasing you, whatever, what name they're calling you. Like if they're saying fatso, say, look, I don't like it when you call me fatso. Can you please stop doing that? It offends me. If somebody said that to me, I'm not going to do it to them anymore. And so without that, where do you stop? I mean, are you not trying to treat other people like you're a dad or an uncle trying to stop people? it when you make these videos on me you have these titles and they put me in a bad light and mike israel has literally said you can do anything you want talk about me whenever you want let's say he calls you and he changes his mind and he says hey man this this hurts my feelings what you're saying about me i'm really self-conscious about my calves He's self-conscious about his tan. If he said, let's see. Mr. Mike is selfish. The rules for these, not for me. Mr. Mike is selfish about his tan. We've had talks in the past, and I eased up on him quite a bit for a long time until the... That research thesis paper there came out. So I have stopped in the past on several different people who have wrote me in private. I've taken multiple videos down. It depends. Every situation is different. What do you think the body positivity movement is getting into? I think that it should be more accepting for people who are, for example, have handicaps or disabilities. If they're trying and they're making an effort, then you should accept that. But if it's a lack of effort and whatnot, then I don't think they should let them off the hook. I don't really see it as much different than if somebody is an alcoholic or a drug addict or they're abusing steroids and you say, "Look, you need to stop doing what you're doing." No one would say that that's bad. Like if we see somebody who's literally a drug addict and we say, you need to stop doing the drugs, it's bad, you're going to kill yourself. [10:00] So, no one would say that's a bad thing, but if somebody's eating themselves to death and you say you should stop eating themselves to death, then people are okay with it. It's just what's socially acceptable. That's the only difference. So, do you think obesity is going to become a lot less common over the next 10 years? It's already becoming less common with the obesity drugs. Absolutely. With the GLPs, way, way less people are going to be obese. What about the risk of taking these drugs? Like expanded over the course of the next 10 years, what do you think is the worst case scenario? And what do you think is the most realistic case scenario? I think there's definitely risk to taking the GLPs like anhedonia, like laugh of feelings. I mean, there's some people taking these GLPs that are not wanting to gamble anymore. They're not wanting to drink. They don't have as much excitement in life. They don't want to have sex as much. They don't want to gamble as much. And so your drive to be human or to enjoy things is diminished. So that is a bad thing. Now, overall, I think that people who don't need to use GLP shouldn't use them. So if I said I'm going to use a GLP, you'd be like, well, why would you do that? I'm already lean enough. And so if you're overweight or obese, to me, No problem. But if you're already able to maintain a healthy body fat percentage without it, then you shouldn't use it. Isn't the lack of drive, though, purely due to consuming less food and having less energy? The lack of drive for sex and gambling? I don't think so. But partially, I think that it would be a partial reason for that. Yeah, because if I'm trying to lose a little weight and I'm eating a lot less, I just find myself, I got brain fog. I'm not as motivated. Versus if I'm just kind of eating whatever, I do feel that like a little more energetic. Like when I would diet for bodybuilding competitions, my desire to have sex would go way down. Although something like smoking cigarettes, I don't think would be the same. I think if people eat less, they probably want to smoke more to reduce their drive to eat. But definitely that's you've got to be onto something there. So is there something that's harmful about taking these weight loss drugs? Definitely. For example, Retta. increases your resting heart rate by sometimes five or ten or i did a video on a guy he has a 11 beats per minute higher resting heart rate he was uh feeling sick he had nausea so there's a lot of side effects but almost all these side effects are people are doing the drugs at too high of doses i'm just from my own personal anecdote on friends and people i've coached i think three quarters of people start with too high of a dose i think the doctors are prescribing too much and i think it's because pharmaceutical companies want the drug to work the first time they want people to see and a really low dose to start and titrate up if and when they need it. The doctors are prescribing really high doses. People are then losing weight really quickly thinking it works. But I think the lowest dose that makes you happy is what people should be doing. So if we use The same drugs, but in lower doses, I think we'll have better effects. Now the next quote we have here... is that the average guy should stop thinking about getting bigger, and start thinking about getting leaner. Oh, yes, absolutely. The average guy is too big. Like most people are fat. Most people are overweight at this point. The average person is pathetically like a horrible looking body. The average female I think is 5'3, 171.4 pounds. 171 pounds. Exactly. It's horrendous. Is that really the average? I'm almost positive that's the average. The average woman is about 5'3 and just over 170 pounds. And so if you look at 5'3 and 170 pounds, it's not pretty. It's not an ideal. So when somebody says, "Hey, I'll tell people, I measure their body fat and it's at 33%." I say, "Hey, that's just a cut off of obese, but you're almost average." That's not a compliment. Like being average is an insult. And so, yes, lean, way more people would live longer, have a healthier life and look better by being leaner. And the drive to be bigger, even if it's just muscle, most people have enough muscle, to be honest, like most people are not dying because they don't have enough muscle unless they're like really old. But having a lot of muscle, it's honestly overrated. I mean, it's coming from a bodybuilder and powerlifter. I lift weights twice a week now. I still have plenty of muscle. Like you don't need as much, but I do a lot of cardio. And I think that leaner is going to give you way more benefit in life than having like 20 pounds more muscle than you have right now. One of the things that I noticed is that it seems like a lot of people are on the GLP ones, like the Ozempics and all that. It seems like a lot of that is looked down upon. Like, oh, you're relying on those. Why? You couldn't just like diet and exercise. Why do you think that is? Now, look, the pressure to look a certain way can take up a lot of your headspace. 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And if you don't have insurance or don't live in the United States, not a problem, you could still get 10% off your first month. All you gotta do is click the link in the description or go to betterhelp.com/icedcoffeehour to explore your options. It seems like a lot of that is looked down upon. Like, "Oh, you're relying on those. Why? You couldn't just like diet and exercise. Why do you think that is?" looking for an excuse to put you down because they're not doing something. The people who are putting you down for taking a GLP are not people on GLPs. The people who put you down or myself down for being on HRT are not on HRT themselves. So you're trying to lower other people to bring yourself up. People will cheer for you when they're down, but if you get ahead of them in any way, then it's like, okay, I don't like you now. So as soon as somebody hears that somebody's on a GLP or HRT or a peptide or any of these things, basically they're like, well, that person They're leaner than me. They're stronger than me. And so I want to insult them. And so you didn't do it natural. And so that's the put down. On the topic of getting lean, what is the best way that you would recommend someone do that? And how do they know their body fat percentage? Because the actual way of figuring that out is like getting in the water, right? Like the water displacement and stuff like that's very complicated and exhaustive. Like not the average person has access to that. Like how can the average person assess their body fat percentage as well as get it to a nice level? Well, body fat assessment, the problem is most of the things that people have thought were accurate are actually scams. So, for example, the in-body scan, it's an in-body scam. It guesses your body fat. Mine was 19 plus percent. And on the DEXA scam, I was... 8% give or take and I was 19% on the in body so both of those are not really accurate methods the skinfold caliper test I like it more than that the hydrostatic weighing test I like more than the others as well but that's a lot of work the skinfold caliper test is great if I'm the one doing it but the problem is it's only as accurate as the person measuring it so you have to interpret that same as an MRI machine even an MRI machine which is like the golden standard for everything you still have to be able to interpret that data it's like if you're a radiologist and you're But it doesn't really matter because most people are fat anyway. And so if you can't just ask your friends, Am I lean? Like, Is this good? Or even yourself. That's all you need. You should be able to look in the mirror and decide for yourself. Am I fat? Now, BMI, not really a great method because with more muscle, your BMI is going to be higher. My BMI is actually obese. My BMI is too high. So if you can't look in the mirror and decide if you're fat or not, then that's a big problem. And then in order to decrease your body fat percentage, what would you say are the best ways of doing that? Because I see a lot of people saying, oh, I just started walking 15,000 steps per day. I cut these things out of my diet. I started doing this exercise. What do you think is the best way of doing that? Well, the S tier, God tier is calories in, calories out. So being in a deficit. And whatever makes you do that is S tier. So for me, doing a lot of cardio, I love it. If you hate cardio, I'm not going to tell you. All you have to do is ride 10, 15 hours on a bike a week and you're going to be lean. Yes, they would be, but they might not want to do it. Maybe for that person, GLP is the way. Maybe for somebody else, it's OMAD or it's intermittent fasting or it's eating more fruits and vegetables or it's eating more protein. So whatever works for you, that is the ideal method. So just find out what works. Now, one thing that's not going to work is taking a bunch of steps. There's just been a guy, he posted and it's kind of went viral. He did 10,000 steps. How many calories does 10,000 steps burn? It only burns 285 calories and it took him 93 minutes above what you burn off at rest. He did 10,000 steps, 93 minutes. He's wearing a mask. It measures your oxygen and carbon dioxide. That's all it is. He's a 190-pound man. He's about my size. 190 plus calories for an hour of walking. That's like half a cheeseburger. What about walking on an incline? It'll double the calories burning on the flat. Way better. So for me, I would advise everyone, you got to do zone two cardio. At least 150 minutes a week. That's the minimum. That's not to lose weight. That's like the minimum just for basic health. I would double that. So for me, cardio zone two, over time, get better at it. You can burn more calories. What's the difference between having good health and having a good physique? A good physique, like we're here at the Mr. Olympia. watching this they all look like they have great physiques and almost all of them have horrible health almost every single one if I took the blood work of every classic physique body [20:00] bodybuilder, men's physique, bikini girl. If I took their blood work right now and tested them, they would probably be as fit as somebody who's morbidly obese. Almost all of them. So just because you look super fit doesn't make you fit. And so some of the most important things is your VO2 max. And how do you improve that? By doing cardio. So if somebody isn't doing cardio, I'm going to argue that they're not nearly as fit as they could be. What do you look for in the blood results like that? Like what's going to show up out of range? Well, see, one of the problems with bodybuilding steroids your testosterone levels are going to be tanked if you're using steroids your cholesterol is going to be horrible and I guess your chances of having a heart attack or a stroke or any kind of cardiovascular event in the future is going to be bad you could lose your kidneys your liver could be like a down i mean on the downward path to being a problem like what's your current stack right now okay i do 140 milligrams of hrt a week 80 milligrams every four days um so that's all i'm doing for like testosterone or steroids or growth hormone or insulin people oftentimes think i'm doing a bunch of other things that's it for as far as anabolic i don't do sarms i don't do any things i'm doing five to ten milligrams of cialis a day um that helps me in the gym it helps me in Honestly, it makes you look way... Just using Cialis in the gym can give you such a great pump and look so much better. Is that healthy? Cialis at 5 milligrams a day, I would argue, is healthier than not taking it. It increases blood flow to all the organs, not just the downstairs, but your muscles as well. But let's just say you're functioning normally as it is. You're getting blood flow. Do you need to take it? Nothing is in need. Just like you don't need HRT. Technically, I don't need HRT. my testosterone levels would go back to normal but i function great at 700 to 800 nanograms per deciliter i'm really happy with that i'm sure i would survive at 500 but i don't want to so for me i i like that so nothing is really a need but it's really just for the pump at the gym or is there like a hand in the bedroom and in the bed is there a health benefit and in the bed is there a I would argue that the bedroom benefit is a good benefit. I'd rather do 10,000 steps in the bedroom than 10,000 steps outside. What are you looking at me? I don't mean to look at me. He's staring at me. I'm just listening. That's it. My ear is closer to his mouth. First of all, he recommended you do Cialis. I think you both should be doing Cialis. You've got to try Cialis. One person especially should be doing Cialis. Actually, one thing, well, I guess this is not a really great example, but I think it was Dr. K, if you're familiar who that is. Dr. K? I'm familiar with that. I don't recommend it. I think it was testosterone. I could be completely misquoting him. Definitely not testosterone, but maybe better blood flow or leanness. The more body fat you have, the more you're going to cover up the veins. You're not going to see any of this. But if you're leaner… But if you take Cialis, then you're going to be able to see just generally… Much more. I mean, there's like Brian Johnson, the man that wants to live forever, not the liver king that kind of lost his mind. He takes Cialis every day, and he's invested multi-millions of dollars to live longer. And there's a correlation between how much hardness you have during the night and longevity. So it increases more blood flow better blood flow you live longer But I mean who wants to live if you can't get the blood flow in the right spots? So even if I'm very satisfied with my overall body I should still probably take Cialis. I don't think there's a you should take it I think that you could take it if you want it to be more optimal, but if you're already happy I would love to be maximally optimal because I have like now introduced vitamin D3 into my diet previously to take my creatine because I would skip because I've introduced vitamin D3. It's now like the more things that I take, the more easy it is to remember to take them. So I'm at the point now where I'm like, bring it on. Like, give me everything. I find it easier to remember because I open my... little chart of like 15 pills I take every morning with the G02 Max and the Turk Builder and all the different things. And it's like, it's just easy. It's every day I take it. If I had to just remember one bottle at a time, I would do it. I think G02 Max of the pills that I take would be one of the best ones. The studies have shown it's like, dramatic improvements in cardiovascular endurance and they're not even sure if it's so much is it improving your cardio or is it making you want to do more cardio which is improving the cardio so like which came first the chicken or the egg but if whatever pill you can take that's going to make you do more cardio it's going to be better for you increase dramatically they're they're what if you take it but you don't do cardio the people that took it in the study they didn't they didn't tell them go do cardio they didn't say practice they didn't put them on a diet they didn't do anything and they basically put said walk a mile and we'll see how long it group and the group that didn't take it. And the group that took it walked way faster, like dramatically, huge improvements, which was dose dependent, which is even a stronger correlation that it's effective because you take a little bit and you were a bit faster, but you took a lot and you were a lot faster. Very, very good. [25:00] indicator that it works. So I would recommend GO2 max highly. So what else? I really believe in the Turk Builder Max. I think that that's great for improving people's endurance in the gym and strength, drive, determination, wanting to push harder, build more muscle, leaner, drier appearance. Also, omega-3 fatty acids, I take that. So just your basic omega-3 from Costco, for example, Cialis. Other than that, I mean... Do you need it? Not really. None of these do you absolutely need. But I think if you're looking for optimal performance and having things that actually will move the needle, I think these are effective. So two things. One is what about a daily multivitamin? And then second of all, of these pills that people could be taking, like the vitamin D3, how do you make sure that they're taking the right one? Because I've heard from so many people online saying, oh, take vitamin D3, but only take it if it has this. Take magnesium, but only take it if instead it's glycinate, it's three and eight or it's this or it's that. Like, how do you know what is honest and what is not? I think there's information overload. And if you start worrying about, okay, it has to be this brand and not that brand. And it has to be this or that, that's too much. What I recommend is you get your blood work done and you get a full panel. You test everything because you might not need vitamin D at all. Like you need to look in your blood work. I got mine done. I mean, I got it from Algorx of course, which I own part of the company, but my vitamin D was low. And I'm like, well, really? Cause I did not believe in taking a multivitamin because I eat so much food and such a variety of food, fruits, vegetables, like everything. I'm like, there's no way I could possibly need a vitamin. And then here it is that I do. And a lot of people need more iron. So I don't need iron. Iron's great, but a lot of people are low, low iron. And so with the blood work, you can then say, I need this or I don't need this. So to just say, yeah, you should take vitamin E or vitamin D or coenzyme Q10 or whatever. It's like, What do you individually need? And so if you said, my sex dive is amazing, and I take a pre-pump, and I go to the gym, and I train great, and my veins are popping, I feel, scallus is not needed. But if you're like, it could be harder. Or if your girl says, yeah, you could be harder, you want to take it. So what would you say then is the 80-20 for the average person to do? Where if they just want to get the basics for 80% of the results, they do this. I would say the most important supplements to take would be creatine. I think, like you said, vitamin D. I think that's a really important one. Omega-3 fatty acids, I think those are really important. And I would say G02 max just because... As good as Turk is, it's more for like lifting weights in the gym. And so I'm more a fan of cardio. Like I really think cardio trumps weights, trumps muscle anytime. I mean, I've made videos where I'm like muscles don't matter as much as you think. And they clip me and say, oh, this is stupid. But I'm like, you're just coming from a bodybuilder that has retired from bodybuilding and powerlifting and now does cardio. So I think that what makes you do more cardio is more important. Yeah, what I did since our last podcast, I did a full blood analysis with function health. And it turned out I was deficient in vitamin D was one of them. And there were like a few others. It was like, I think it was zinc. And like there were maybe three or four. But I plugged it into Claude. And it said, based on these readings, I'd recommend these just over-the-counter supplements that I bought on Amazon. And it was just all easy stuff. Did not cost that much money. And I started taking them. And I think within about three months, I felt probably 10 years younger. Wow. In terms of like, I would wake up. wasn't like groggy. I felt like more energetic. I'd have just clearer thought. It was incredible. I think one thing that can make a difference that we haven't spoken of is anything that can help you sleep better. I think sleep is one of the most underrated things in this world. If there's something that can help you sleep, like you mentioned zinc, magnesium, these things, if it works, I mean, sleep is a good thing. Whatever it is that makes you sleep better, I don't care if it's eating before bed that does it even. I don't even care if it's weed. Sometimes I'll take edibles with THC to help me sleep better. I've got put down on the internet for saying that. When you stare at the night, like last night I was up for two hours straight and I had to go in and get like two milligrams of Zolpacone to get back to sleep. I'm just staring. I couldn't sleep. I'm like, I need to sleep. And so when you don't get a good night's sleep, it ruins the next day. So whatever it is you need to take that helps you sleep is so important. Like if it's melatonin, that is paramount. Better sleep, better cardio, better weights, better feeling, less stress, everything. What do you think about Reddit True Tide? things to slip when life gets busy, especially this time of year, because the days are getting shorter, the holidays are coming up, and having your routine you could actually stick to, trust me, makes a huge difference. Which brings us to our partner, AG1. AG1 is a daily health drink. 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The link is also down below application times may vary and rates may vary what do you think about reddit trutide reddit i think that it's not legal yet and so i don't think people should do it i don't think it's uh approved yet it's a you're you're playing russian roulette with your health you're basically a guinea pig overall i think it's going to be approved i think it's going to be effective but of the three glps that that are out there like those epic truzipatide reddit i think it's the most dangerous one and it's has the most potential to help you lose weight, but it has the most risk. And that's the one that can increase your resting heart rate. So my resting heart rate's 48. I just did a video on a guy. He was like resting heart rate in the forties, intelligent guy, but he started on red and he did a very low dose. It was only at 0.5 milligrams and it ruined him. He couldn't eat. He felt sick. His resting heart rate went up 11 beats per minute. I'm like, do you really want something that increases your heart rate that much more? Like it's literally speeding up your metabolism. It's like when you're sick and your heart rate's going up. Like, do you really want that? And so why not start with the basics? Ozempic, GLP-1. It's the cheapest and it reduces the food noise. And if you're less hungry, you're going to eat less. That's all you need. Do you think, though, with taking some of those GLPs that like 20 years from now, there's going to be some side effects that we're just not aware of today? There's already side effects that we're aware of that people don't talk about. Like ischemia of the optic nerve from Ozempic. It's causing some people to go blind. There's lawsuits. They're suing them. I think it's there. it's a chance but i'm not saying people shouldn't take it because you're probably going to get type two diabetes or something if you're obese, so it's going to help you. But that does increase the prevalence of this. So it is a concern. It's there, but I don't think we should ignore it, but there are going to be people that suffer from it. I don't think there's anything that works amazingly well that has No potential chance of some people having problems with it. What about just telling people not to eat? It won't work. We've told people that for years. Put the fork down. I've had so many of this. You know, how do you lose weight? You do some push, push away from the table. Ten sets of that. Put the fork down. That doesn't work. You need, no one has that much willpower. Couldn't there just be like this gelatinous thing? Pudding that you just like drink and it just makes it just expands it makes you you're literally talking about a GLP without literally you're kind of talking about the GLP because it makes you less hungry slows gastric emptying so when you do eat food it sits there longer and it takes longer to digest but I'm just talking like it like a pudding so what I wanted to get my cup book and get one of my protein ice cream shakes where I put like some of these guar gums or whatever that [35:00] It thickens it up more and then put it over the head and it fills you up. It's like a 300 calorie ice cream and it fills you up. I did that for... 15 years of my life dieting for bodybuilding competitions starved out of my mind. I never used a GLP. So I was just so hungry. I learned to do volume eating. I learned what fruit and vegetables had the lowest calories. It filled me up. And that's what allowed me to stay like. full and lean. So what curbs hunger the best? What curbs hunger the best? Anything that fills your stomach up. Like what would an example be? The protein ice cream is probably the thing that curbed my stomach the best in all my years of doing anything. That combined with massive jumbo salads with like spinach or lettuce, like I'm talking about massive bowls, those two pair together in the evenings. Like the evenings when everyone cheats on their diet. No one's cheating on their diet for breakfast and lunch. I did good all day. And then the evening came as I started snacking. That was my problem. It was everyone's problem. Not everyone. I'd say 95% of people coach it's the night time there's a few that was like not that most people's evening and for me my evening involved getting home from the gym having a protein ice cream like i'm talking one of these massive like two two liter ones i'm getting half full then i'm eating a massive bowl of salad with chicken or egg whites or whatever and i'm so full i can't eat anything else that's it i'm full now i can't even if there was a pizza in front of me and i want to eat it i can't i'm full that's what allowed me to stay lean for 20 years so what foods should people 100 avoid there's nothing that you because if you're craving something, you should allow it. But I would say more so, what food should people eat? you should be eating the salads or the protein ice creams fruits and vegetables eat that first and then eat whatever the food that you're trying to avoid is let's say it's pizza let's say it's a chocolate bar eat those things is there anything specifically that's like i know that santa cruz medicinals hates the crumble cookie like what are you know foods in general that you think are just like cookies don't even taste good i've done videos it's like awful i'm actually i think i give it like a three out of ten to an eight out of ten the foods in that list it's not that good So, So this is what it is. Avoid trigger foods for you. It's going to be different for you than me. Me, it's like cereal and ice cream. I just don't want to stop eating those. For somebody else, it might be like crackers or pretzels or chips. I don't need that. Pretzels? No. Cookies? I can not eat a cookie, but cereal, oh my God, the box is gone. It's not something to have in the house. So you keep trigger foods out of the house. Doesn't mean you can never eat them. If I go visit you for a party and you have cereal, I'll eat at your house. But it's not in mine because then it's a constant temptation that I have to avoid. If I go to your house once a week, hey, I can eat pretzels, chips once a week. No problem. What are your temptations, Graham? *Sigh* I think I could answer this for you. I don't really have no trigger foods. Well, that's probably why you're so lean right now. There's nothing that's really struggling. in all seriousness, is when someone uh brings me food and it's in front of me and it's free or going out to a restaurant yeah and they say hey listen we brought out some free bread it's like dessert on buttery bread yeah i can't say no to it because then i feel like i'm being rude and i i eat it well it's because it's free and yeah i'll have to like actively because not because i want to do this but because i know graham would be happy i'll just be like don't eat that graham like i'll literally great about that like i'll just be like graham will be like do you think i should eat this and i'll be like I'll say yeah it's fine but most of the time I'm just like stop eating this it's funny because we me and Marie just had this conversation like two hours ago we're at a buffet it's like almost 50 dollars per meal yeah I'm like just pretend it's free but you don't need to eat it all because before in the past once I paid the money for the buffet it's like okay I'm gonna beat the buffet and I would leave holding up my stomach Because I'm like, no, there's room for one more plate. Now I'm like, whatever. If I want to eat a buffet later, I'll just go again. So having a mindset of there's always going to be food. Just because it's there in front of you and it's free doesn't make a difference. You can get it later. Never think that you have to eat it now or else. That was hard for me with all you could eat sushi because that is my one splurge in Vegas. And for a while, I took that as a challenge to try to triple the amount that I paid. And I'd add up each piece of nigiri and be like, all right, I got $60 for $25. I feel like a winner. But I would feel... awful the rest of the night. Yeah. Winning is not eating until you're full. Correct. That's the change in mindset. I stopped eating at a certain point and now I feel better by doing that. But that was tough for me to be able to cut that off. Like it feels so good to be here having gone to an all you can eat buffet and just be chilling and not be like I did a show once like a bodybuilding show and I had all you can eat buffet and I interviewed for TSN's TV show and I sat there like this and I was like half asleep eating because I'd eaten myself into a food coma. over buffets. The saying was, "No buffet is safe." I would eat, I would eat, I would eat anyone. And so I had to stop. And so now I can go to a buffet and eat a normal amount and leave. And I couldn't do that until probably the last 15 years. And I'm 51, so it was a lot of years of me suffering. I'm going to binge, I can't [40:00] stop. There's no control. You got to imagine I'm dieting for three or four months for bodybuilding. So I'm getting down to five, six, 7% body fat suffering every night, starved out of my mind, doing two hours cardio day to try to not eat. And then suddenly the show's over. Now I get to eat whatever I want. And then you go to a buffet. It's like there's no stopping you. Something takes control of your body. So I know what it feels like to be fat. I know what it feels like to be morbid obese because I dieted myself sick, trying to stay lean for so long and following why I developed all these like recipes in my cookbook because I knew what it was like to be obese without having been obese. I just imagine any person that's overweight, like 400 pounds, they even diet to 300. They feel exactly like me at five, six, 7% body fat. And that control, that hunger, it's not pleasant. So I don't want anyone to diet themselves down to like single digit body fat. It's not worth it. But can you do a little bit better? Like, can you get halfway to your goal? Somewhere where it's manageable. And if you need to take a GLP to healthy but is really not healthy it depends but i would say peanut butter is one of the most common some people even think nutella is healthy but peanut butter no like not at all healthy could peanut butter be a fine part of a diet though if you're a cardiovascular king like if you're me if you are an iron man triathlete but every single bodybuilder that eats a tablespoon of peanut butter on their diet prep i'm like your coach is just giving you the old cookie cutter program you peanut butter is not it if you're going to eat peanut butter eat the nuts before you take it to peanut butter because when you eat peanuts peanuts like hard peanuts a lot of those calories aren't even digested it comes in it comes out half undigested so about 30 percent of calories you get from a peanut you're not even eating so so one thing that i'll do is i get optimum nutrition protein powder and i'll get two scoops of that and i think it's like 120 calories for 24 grams of protein or something like that. Yeah, that sounds about right. Two scoops of that. And then I'll do like maybe one tablespoon or a tablespoon and a half of peanut butter. Why? I don't know because it makes it taste good. For taste. The protein and calorie ratio is pretty good. So why not put in – PB2. Or put another scoop of the peanut butter. What is PB2? Oh, PB2 is like, is that a brand name? What's a brand name? Powdered peanut butter. Oh, yeah, I suppose I could do that. Like there's all those kinds of... Is that just fatter? More of those. Well, what they do is they take the peanut butter and they take all the fat out and they add more protein. So you're going to eat even more protein and less calories. Yeah, you do that. That would be way better. There's like some of my recipes literally were that, like a powdered peanut butter powder protein powder with PB2. When is the last time that you ate peanut butter? We had peanut butter about a week ago. You have to understand, I'm burning off 1,800 or 1,900 calories on a bike ride, and I'm like, I need calories. I'm literally eating ice cream cake at my house now. I used to have a cookbook on how to lose weight, and now I can barely eat from my own book because the cardio that I'm doing burns so many calories and I'm trying not to lose weight. You just do less cardio at that point. I'm trying to win bike races. As much as I was a bodybuilder at one point or a powerlifter, I'm a cyclist that works out now. So I even have an HDLT bike racing team. We race every week. We're on clubs. We have the super advanced guys that want to go to world championships. And we have like lower level tiers for like, you know, beginners and stuff. It's my new passion. That's what I love to do. So yeah, I'm not going to stop doing cardio. It's the most fun thing I do in a day. So what about flipping it around for the people who want to put on muscle and put on some weight? What do you recommend? Eat peanut butter. Yes. A lot more peanut butter. cardio. Don't do a lot of hit cardio. It's going to make it too hard to recover from. And obviously focus more on the gym than doing cardio. Just getting your minimum 150. I think Sam Sulik does it really well because he's trying to jack himself up. He's quite lean. He also promotes cardio. He's a great channel, great advice for people. And he's a lean guy and he's slowly putting on muscle. The old Sam, I didn't like that version where it was like eat this many calories and bulk up too much. He does everything right. So I would say go follow Sam if you want to bulk up because he does it right. What do you think about the bulk and cut? Or do you think that someone should just get lean and then just grow themselves from being lean? Bulking and cutting is only good for people who are bodybuilders who get too lean in the first place. So Sam Sulik's perfect example. Myself, when I was a bodybuilder, you shouldn't maintain four or five percent body fat year round. That doesn't make sense. So after a show, you need to bulk up. But for somebody who doesn't compete, always keep a roughly the same body fat level within something like three or four percent points of what's best for you and stay there all the time. to 9% body fat for the last six years straight. That's maintaining your body fat at a certain range. training hard and just hoping to put on muscle. So you would advise for me that I should... Main game for sure. You should not bulk at all. That's exactly what I was thinking. So I was thinking... You were correct. I was thinking the exact same thing, but then my friends are telling me that... Don't listen to friends, unless your friends are me. Kevin... Stop telling me. [45:00] me what to do with my physique. Kevin's trying to sabotage you. Well, Kevin is like naturally the most ectomorph person ever. Is he like a lean guy with a full six pack, like under 10%? Super lean. Do you know who Tristan Lee is? Yeah. So Tristan Lee is a guy that can bulk. he's always single digit body fat he's been as low as like three point something percent i measured this guy i'm the calipers the leanest guy i've ever measured in my life leaner than pro bodybuilders and he's like yeah i just i'm like why why don't you compete i wouldn't want to have to diet i'm like you've done the diet you're the thing like you're there just step on stage but he didn't want to diet anymore but he was so lean why doesn't tristan lee compete i think that probably in he would have so much pressure to try to win or to look good. Maybe he wouldn't be able to handle the pressure of like, let's say he gets third or fourth or fifth or doesn't do good. Being as famous as he is from such an early age and everyone's saying you're the leanest person that's been around. I think that would be a lot of pressure to actually compete. I think it would be tough on the mind. So in terms of bulking, I feel like I'm in the same predicament as Jack. So You shouldn't bulk either. You look great right now. This is main maintenance. So here's the problem is that I feel like I'm not eating enough to be able to put on more muscle. You're definitely eating enough to put on more muscle. So how do you, how do you know that? Okay. After 20% body fat, it's going to actually be harder to put on more muscle. Like your hormones are going to get worse. So if you get fatter and fatter and fatter, it doesn't make it easier to gain more muscle. You just have been tricked into thinking that it's muscle that you put on. So if you put on 20 pounds, hours a day you you now put on 20 pounds you're now going to be in a more difficult place trying to gain weight just how did it work out but i should be in a but i should be in a little surplus though right like something or no no even okay to put on muscle a pound you need about 2700 calories and so if you divide that out it's like i forget was it 140 calories a day to put on one pound of muscle a month or something like that which is a tremendous amount you can barely even calculate pounds of muscle per year of of like a surplus okay no one can track 30 calories of a surplus plus your your neat like your non-exercise activity thermogenesis is going to vary like maybe i burned 30 extra calories just fidgeting during this this uh interview it's it's too hard to track so there's no point in that so there's no point in tracking calories to that extent i even tell people i don't even think you should track calories you should track your weight you take your weight five to You circle the middle number, and that's your weight for the week. Rather than a lot of people do the once a week weighing, it's ridiculous because it could be on a heavy day or a light day. Sure. Every week, you track the median number, and if it's going up slowly, then you're doing it right. If it's going down slowly and you're trying to cut, then you're doing that right. That's all it takes. What if I'm in a calorie deficit slightly, but I'm lifting really heavy? You'll still put on muscle. That's the beauty. If you're at a healthy body fat percentage, which for men is about 15%. Tristan Lee is too lean. he's probably not going to be able to put muscle because he's that lean. But if you're at a healthy weight for yourself, like 15% for most people, if you're in a deficit for a week, a month, you're still going to put on muscle. Because to build muscle, you need energy. And that energy can come start from the body fat on your body. Yeah. No problem. You don't eat calories. My problem is that I always just get fat right here on my belly. That is it. And so this doesn't go away unless I get like 10% body fat. You need to get on the Turk. What, just to lift heavier and build more muscle? lift heavier you will go into gym train harder you will progressive overload which is the driver of muscle growth and that that's how it works you don't need to eat more food if you put on five pounds of muscle and stayed the exact same weight you would just be a little bit leaner your body fat percentage probably down by like three percent you'd still be healthy and that's all you need to do i will say the times that i have at the gym with you like i said you're much more consistent but i see you kind of like and then that's it but like when i go to the gym i go less and maybe i'll times a week, but I'll be like, oh, oh. And then I'll fight for the last one. - You're doing those noises, Jay. - And I'll go all the way up, and they'll do a couple half reps, just to squeeze out a few extra-- - So the thing with muscle is we all have a certain genetic potential to put on a lot of size, and once you put on more muscle than your genetic limit, it's then so hard to get better. If you had never lifted before and you look like this, in a year from now, you'd be like, holy, I can't believe how much muscle I put on, but if you're consistently training, hard to make much difference. 80% of the muscle you growth is gonna occur from just a week in two days. So I lift weights twice a week. That's it. I have a lot of muscle. If I wanted to put on more muscle, I would have to probably train three times as much. It would be so hard to put a little bit of muscle on. So you think the optimal amount of time to hit the gym is twice a week? Twice a week, each muscle group, that would be optimal. Some could argue that maybe three times a week would be optimal, but then I think you'd have to do a lot less each day. But for example, you training, let's say you went six days a week and you had a three day [50:00] versus my full body and I just do it twice a week, I'm going to get 80% of the results that you're going to get with only two days of training versus six. So walk me through a twice a week workout. So you do your whole body. each day about twice a week so every three or four days depending on if i go by soreness if i'm not feeling sore on the third day sure if i am wait till the fourth day so what you do is you're just doing one exercise per muscle group and that's all you need to do so maybe two three sets per muscle so what i do to keep the most amount of uh time efficiency because it's a whole body it's a lot of working out i go from one exercise to another so it's basically circuit training so i'll start that. Then I go and do a chest press. And then I go back and do lats and I go back and forth. So while my back is resting, I'm doing chest. And then while my chest is resting, I'm doing back. And I only need to do two, three hard sets of that. Then I move on to the next one. So for example, my chest is done. Okay, I'm gonna do shoulders now. Two, three hard sets of that. Now that's done. Let's do the triceps. When you do shoulders, what are you doing? I'll do, for example, calves between the shoulders. I'll do shoulder press. And it's all machined, so I don't have to worry about loading up a bar and taking a lot of time. Right. But there's a couple things that I'm curious about. One is like the overall cardio requirements of being able to go from workout to workout. Because sometimes I still rest, I would say, a full minute between sets, especially when it's like a harder set. Like my first set is like a warm-up set. I don't rest. I just like whatever. It's like I use maybe two-thirds of what I can lift for my main set. And so it's easy. I'll do like 12 reps. And I just walk over and do 12 reps. I come back and I put the peg down. And I'm like, okay, this time I'm really going to push. And I start resting a little bit longer. But it's only about a minute. a full body workout for me an hour and 15 minutes It would be 90 minutes would be like, okay, I'm lazy today. I'm resting a bit longer. You're going to get 80% of the results. So for most people, and when I program people, when they first hire me, I'm like, what are your goals and for most people their goals are they want to look leaner and i'm like okay we need to focus more on cardio and less on weights because you're going to get 80 of the results by training your full body twice a week most people are like i just want to lift weight six cents i'm like yeah but you're wanting to lose weight Like, how are you going to do that? You're only going to burn, like, 200 calories. I heard that lifting weights, though, is a great way to... lose the weight. That's another myth. It's not a great weight. It's a way, but it doesn't burn enough calories. I heard that lean muscle mass burns calories faster than fat does. Fat, like if you have 10 pounds of fat on you, it'll burn two calories per pound and muscles about eight. So it's maybe four times as metabolically active, the muscle tissue. But what really burns calories is using that muscle. So when I do zone cardio, zone two, I burn 900 calories in an hour. So you can Yeah, right. It's not really a stress. I could do it for like three hours straight, no problem. So I'm burning 900 calories per hour sitting there. And I'm not even the fastest one on my bike team. There's guys that can do like 1,200. So imagine you're burning 1,000 calories per hour. Person B is lifting weights. They're burning about 200 calories per hour. So in one hour, the person that does cardio is burning five times more calories than that muscle man. So we got guys on our bike team that might weigh 130, 140 pounds burning triple the calories of the 200 pound bodybuilder on steroids. But is... the one lifting the weights keeping and retaining more muscle because they're training the muscle oh absolutely if you lift weights versus you're just doing cardio the person that lifts Weights is going to have way more muscle. But we talked about this earlier, maybe 30 minutes ago, and we talked about what should people be going for, trying to get bigger or trying to improve their cardio or get leaner. The leaner is much better. And when people underestimate what cardio can do, like when I'm on a bicycle, I'm literally lifting weights the entire time. Like Marie will attest to this. She's riding a bike. She doesn't really train her upper body. But when you're on a bike and you're standing up, you're going like this the entire time. So it's a full body workout. like a set. It's like a workout. And so your muscles are being used in a very good way, consistently for a full hour. You're burning so many more calories. Then your body gets used to that. It adapts. And the next time you do that cardio, you're a little bit faster. And the next time a little bit faster. So maybe the day one, you were out of shape, you're fat, you burnt 300 calories an hour. A year later, you're definitely burning 600. You're doubling it easily in a year. You're not going to double the amount of calories you're burning in the gym by just lifting hard. bodybuilding in the world i don't care who that is he's not going to burn more calories than i am in zone two on a bike the thing that What complicates things for me is feeling like I need to hit every small muscle group. Like I know people are now saying, oh, you need to hit your neck. That's something that people are saying. What? You need to do like forearm workouts specifically. You need to go on that one machine that like you hunch over and it has the thing behind and you like. Yeah, the back. I like that back machine, though. Well, yeah, you can like it because it's not that hard. And then you have the abductors and the adductors. And it's like, well, how many things do I need to hit? Because if I did a full body work, [55:00] I don't know how much I'm hitting my hip adductors. The best way to answer this is to pick muscles that are being worked out, like a variety of muscles in one exercise. So, for example, if you're doing a squat, you're training hamstrings, you're training your quads, you're training your glutes all in one exercise versus if you're doing an isolation one-arm curl. Like everything I do, it's two arms at the same time. So when I do lat pull-downs, my arms and my back are working. And when I do chest press, my chest and my triceps are working. over row or chest supported row biceps and back so by the time i get to biceps you only need like two sets by the time you get to triceps i only need two sets at most so work on like compound movements that work out the majority of the body and then only do those little things after but like in general If you're, see, if you're doing what I'm saying, you're going to be bike riding, you're going to be doing cardio. So do you really need to do a lot of legs? Like if you're, if you're training for bike racing, like some of the things I do is I sprint on a bike for a minute or 30 seconds. It's like, it's just as hard as doing a squat. I'll argue harder, like 30 seconds all out on a bike, trying to do a thousand watts for say 30 seconds. It's just as hard as doing 10 reps on a squat. So you're doing your weightlifting workout with your legs on the bike. So I hardly even train my legs. I do a little bit of adductors and abductors, some calves. at all. I gave it up. What muscles do people not really need to work out? the average person not need to work out i mean you need to work out whatever you want to look your best in if it's just for your health the only muscle you need to really work out is your heart everything else is just bonus or icing on the cake like i would argue the heart is more important than every single muscle combined so think you have your heart and your body if you work out your heart Everything else is going to be worked with that as well. Like if you're walking, up an incline or something, your legs are getting stronger. Right. But people's neck, like, should you be working out your neck? If you want to look more aesthetic to get a girlfriend, a thicker neck is going to increase your desirability. You might need that, Jack. So being a bit thicker here, yes, will help you attract a girl. How do you work out your neck? Well, when I was 10 years old, we had like Ben Weider's whatever exercise program. This is from a chart from like the 1960s. Literally, we just put our hands on our head and do this, I remember we had to have a shirt and you hold it around, hold it. And we're just doing these exercises. Does that actually work? That would work. You can push. You actually see it. You actually build muscle. A hundred percent. You could easily, I think you increase your strength by 50% by just using your hand. Like just do this, push and do 10 sets of that. You can train your neck absolutely. It's hard, way harder than you think. I remember doing these things when I was 10. I'm like, I don't want to do this, dad. Do the exercise. The program says to do it. We just did the exercises. You were 10 years old doing this? 10 years old is when I started lifting, seriously. Is that even healthy for a 10 year old to start lifting weights? I would say absolutely, especially if you like it. I mean, I fell in love with lifting weights with my twin brother and my dad in my basement at 10 years of age. It was such a good time. I was with my friends, you know, you're playing freeze tag stuff, and it'd be like, it's 7 o'clock, it's trying to lift weights. Yeah, I can run in the house. Guys, you gotta go home. Couldn't wait to lift weights. It was the best. It's such great memories of lifting weights when I was 10. Like even now, 41 years later, yeah, like absolutely great memories what's a workout you see people doing that's completely pointless none there is no pointless like some people are gonna joke around crossfit and high rocks i think they're all great exercise great sport yoga pilates what about the grip strength one if you want to have a strong grip like your magnus like i met magnus last month he actually broke his thumb in an event oh my god but this guy's got millions of followers it's the strongest grip in the world this guy's got one of the strongest he has like records for his weight he's a mountain climber he it's insane so if that's important do it what about these front like i don't do that exercise because i've such a strongly uh developed uh anterior doubt like from doing so many bench presses like being a record holder i did this so much i didn't need to do this but if you have weakness in these muscles then why not but for most people the rear delts are are underpowered or underdeveloped most people do a lot of pushes and they don't do a lot of like this like to Yeah, all the time. you've got to open up and get the shoulders back. So I think that that exercise is overrated, but for some people it's beneficial. It all depends on the person's body. But generally speaking, what does the average person not need to worry about? Like what sort of workouts? Yeah, yeah, abs. Because if your abs, you can train your abs every single day and if you don't have a low enough body fat level, you're not going to see it. And if you lift weights, you're lifting your abs. Like... All you have to do is pull your abs or have an injury and you'll find it real quick. You can't do a tricep press down. You can't do almost anything if your abs are sore or if you have an injury. So abs are going to be worked regardless on everything else. So I don't train my abs ever. Not needed. What are your thoughts on taking peptides? I think peptides for many people are great, so long as you're an adult, if you're not a kid. [60:00] GLPs are peptides. So, I mean, I'm for it. I think that peptides can be great. I think they can be abused. I think that young people shouldn't use them. But overall, with the right advice from the right person and assuming you're getting it from a compounding pharmacy prescribed by a doctor, absolutely. So I tore my hamstring on April 1st of this year and I'm still going to physical therapy. in my indoor recreational soccer league. And so I started going to PT, but I'm thinking about taking BPC-157 because I've heard a lot of really good things online about how it heals injuries very quickly. What are your thoughts on BPC-157? I've used BPC-157 and TB-500 to heal injuries. I believe that it can work. I don't think it works for everyone. I think it can work. Some people are going to say, oh, maybe it's not going to. It's risky. It's clearly risky to have an injury that keeps getting re-injured. So I would say it's worth the effort, worth the try. I would do it. What's the risk? The risk of using it? I don't know. I haven't seen anybody have like a death from it or anything. But it's a research chemical. It's a research peptide. It's not been proven to be safe beyond any reasonable doubt. So there's potentially something out there. I wouldn't know what possibly could happen. What about more chronic pain? my dad i think he should look into bpc 157 because he's like a 64 year old guy but he goes and plays pickleball and his feet are all sore the next day and he can get injured here and there and i said hey i think you should look into these like healing compounds do you think it makes more sense for people that could have more chronic things as well or not really definitely i i believe in ppc 157 despite the fact that it's like it's not really fda approved in some countries you can't sell it it's kind of on the fence it's not really natty like if you use it you're it's banned by water and drug tested and all this stuff. You got to be careful, but... Hey, if I'm injured, I'm using it. And what about stem cells? We were speaking with Ronnie Coleman, and he actually went down to Mexico. Went to Mexico. To do stem cells. When did you use stem cells and what did you see? By the way, there's a lot to keep track of in this conversation. We're talking different treatments, claims, studies, and making sense of all that information is one of the ways we've been using our partner, Claude. Even preparing for this episode, researching topics, and saving the iced coffee hour real time and money with our systems and AI for problem solvers. It's the collaborator that understands your entire workflow and thinks with you, not for you. Whether you're debugging code at midnight, building a financial model, or strategizing your next business move, Claude extends your thinking to tackle the problems that matter. No joke, we use this all the time for video titles, drafting emails, and analyzing channel data to spot patterns, and then figure out how we can improve. We've also been using Claude to actually edit our YouTube videos, and this has been a ridiculous unlock. to take to edit all because of Claude. If you are not using Claude, you are seriously, seriously missing out. Plus it connects with Google Drive, Gmail, and Slack, so it could work with the context you already have. And you keep the final say. You review the work and approve anything that ever gets sent or posted. For problems worth solving, get started with Claude at claude.ai/icedcoffee. That is claude.ai/icedcoffee and check out Claude Pro, which includes access to all of the features Bye. When did you use stem cells and what did you see? It was less than a year ago. In like three of my really close friends, we all went. I had injections, my shoulder and my hip because I had a hip surgery many years ago. And we also did it for the hair. Like I've had two hair transplants trying to look younger than last time. I believe that it works. This is from in Mexico. It was from a placenta, I believe. Does that sound or an embryo? Or no. The umbilical cord. Oh, I'm going to have you there. Yeah, umbilical cord. So there's different laws in different countries. I'm like, look, I'm going to use whatever can possibly work. To me, it's like BPC 157. Do we know it's working? Maybe. To me, it was like a 50-50. So did it work? I would say I feel better, but I'm not certain. How much was it? I would say excessively expensive. I think my friends got it for half price, maybe $15,000 or something. Oh, wow. So it's not cheap, but it's something for people that are more well-off. But if you're in an NFL or something and you can get away with it, I mean, yeah. And where do they get it exactly? Did you ask any questions of how did you get this? Remember they brought it out and it was in this sealed box in the scene. front of you it's like the wagyu where they show you like the certificate yeah it's like look at this this is uh you know honestly i mean you you have to have a leap of faith here and trust it like i can't guarantee i didn't see the placenta that it came from and how do they get the plus is that just donated or are we hoping it's [65:00] You don't ask the questions. You don't want my answer. Honestly, I don't know. I'm assuming that it's all 100% legal above board. These guys were advertising on Instagram and whatnot. What do you think about Claviculum and his looks maxing? Do you think that looks maxing could have a positive impact on people? And do you agree with the sentiment that maybe it doesn't make a whole lot of sense to like body build to the max to get super jacked in the gym and instead focus more so on your face with the halo effect and how that can improve your life? you appropriately and keeping somebody's age in mind is a great thing. I think we should all looks max. People call it about hard looks maxing versus soft. I think soft looks maxing is good versus hard. I don't think people should be smashing their faces. I don't think people should be using testosterone at the age of 14. I don't think you should be promoting looks maxing is the most teenagers or kids going through puberty who don't have any sense of self or self-worth and trying to tell them you have to look a certain way, I think it's bad. And so I think clavicular overall is a horrible influence on the world. He's extremely popular. And I think that the people that look up the clavicular are all people who are messed up. And they're probably 13 to 16 years of age. What do you think is the result of people following people like him? I think they have less self-worth, less confidence, and I think that they think that the world only matters if you look good. And so if you tried to ascend and you tried to do all the things and it didn't work, then what? Like, what do you do then? So, but if you tell them, hey, work on yourself, work on your personality, maybe, you know, progressive overload with women. Talk to a girl who's a one, you're too shy. Talk to a one. she's not intimidating work your way up to a two three four that that to me would be better advice than saying you have to smash your face and get a nose job and a chin implant and jaw surgery and and and limb lengthening and all this stuff and if you don't have a a a chad face then you're screwed it's not good speaking of a one one thing that i did really recently that i thought was fascinating was you could just upload a picture of your face to all of the different Chachi piti. Grok. Claude, etc. and ask it what it rates you out of 10. Have you ever done that? I did what's, see I'm old school, I'm older than you guys. We had something called Hot or Not when I grew up. And so there was even a TV show. And so when I first, I was in a small town of Yarmouth, there weren't many girls. I basically was like, I'm 22. I had to wait till girls turn 18, 19 at this point to start dating. It's a very small town. So I went to the internet for dating. So I joined Hot or Not and I would upload all my best model type photos where I'm like very lean and it's black and white, all the different things. And I would get rating. So it was good for me. But if you aren't at least an eight, it's useless. There's no point. So I've done all those things. What muscles do you think women look for most in men? Women on average, like a small waist and wider shoulders, and they're going to look at the beach bod muscles more than anything. They're not going to be looking at your legs so much. They definitely notice your glutes without question. The most underrated muscle that men don't work on is by far the ass. By far. Every guy works out for themselves. They think they're training to impress girls. They're trying to impress boys and themselves. Men will go into the gym and we'll do curls all day long and bench presses and so on, but they won't do some hip thrusts, which is what the girls are looking at. Like girls will look at guys playing football, the women are watching football, that's the only thing they care about. They're looking at these asses bent over throwing the football around. So you got to work your glutes. That is a must for the men. Men don't work their legs because you can wear pants and they don't need to see that. Or look at the men's Olympia here and they're in board shorts. Like literally the best attractive men in the world and you're covering up their legs. That doesn't make any sense. So men know that Abs is going to help. And so they'll go on a diet and they'll work their abs, but they can still cover their legs up. So men still don't have legs, but I would say that my legs are probably my best body part. And I don't even train them, but I do the bike ride, which is technically training them. And so I think if you want to stand out as a man, the wide shoulders, small waist, so lean enough. And having still an ass, which is still going to be hard because if you're very lean, just like women, you're going to lose the glutes. So just like as a man, if you're very low body fat, your butt's going to be a lot smaller. Absent of a butt. Yes, but... Only... But only because on Reddit... That exact question was asked and most women said forearms. Women are liars. Remember the last time I came on here, we said that you don't ask women what they think. You tell them what to think. Women do not care about the forearms. Okay, that was like the number one thing of like women before the guys. They also wrote on the Reddit about their hands. There was two hands that said which hands you like. And it's like, yeah, the thicker hand was better, but they had all these guys doing hand workouts to try to impress. I'm like. [70:00] I don't know. Look, spend less time of that and get a job and have some money. Girls care about your wallet. One thing I'm seeing a whole lot more recently is on the apps, girls talk about biceps. And I've seen it on like Instagram reels of like girls grabbing guys biceps. They do like a big arm, definitely. I knew that this was a thing like a long time ago when I was in like, you know, middle school and high school. And then I completely forgot it as a thing. And I thought they kind of just liked, you know, abs or whatever. And then all of a sudden, I feel like it becomes all of the rage once again is like big biceps on a guy. The thing is... The impressiveness of an arm is so... low standard like it's So much easier to get a nicer, impressive bicep than a glute. Like my arm is two inches bigger than it needs to be to be impressive. Like you don't need 17 inch arms to have a decent body. It's like just have a little bit of bicep. You guys know Charlie Penguin Z Zero? He's got like 20 million dollars. You ever seen him flex his bicep? Yeah, he's got it. He's got the arms. He's only about 155 pounds. He's not a big guy. He does a little bicep shot and is like, whoa, impressive. You don't need like Will Tennyson arms to have a good impressive arm. Is it a good thing to be so conscious about the way that you look? I don't think it's a good thing to be overly conscious. And I think I'm definitely over the line of consciousness for that. And I think it's because of my involvement in bodybuilding, which is why I warn a lot of people. Be careful of bodybuilding, even though it did great things for me. It also did some bad things. I abused steroids for 10 years. I regret that. I took it as far as I could natural. I did 42 shows, 100% natural. I did the best I could. But eventually I was tempted to use steroids because I wanted to get that IPB Pro card. that gets into bodybuilding does good eventually they're gonna be like i want to use steroids and i see all these amazing physiques they're natural they're 16 17 18 and boom they're on steroids why because they want to bodybuild and so bodybuilding it can play mind tricks it can make you think you're too small and so when i was younger i always thought i was fat because i would do a bodybuilding show and then i would gain 20 pounds after still i'm still pretty lean for a normal guy but i'm like comparing myself to that day on stage with the the tan and the oil and i'm like oh man i feel dysmorphia so you don't like the way you look you're always thinking about it so I really caution people be careful if you get into bodybuilding because it is a tough sport and I say that from my own experience I wish that people would realize that growing up is realizing coach Greg was right all along I mean guys I'm 51 I've done the things I've done the shows I know what it's like I was in your shoes at one point and so when I tell you like it's a scary sport it's a scary sport so if give us the first five things they do today. Number one is to lose weight for sure. There's no, nothing more important than that. They need to get a nice haircut. They need to like to groom themselves, like grooming completely. They need to dress nice, including like shirt, pants, like all the way down to even shoes. I didn't realize this when I was younger. I used to just wear a tank top and sneakers all the time. So that's three. And then having more muscle, like putting Spending? Money. I would say probably getting your teeth fixed in white. Like straightening your teeth and having white teeth. I think teeth is a huge thing for people. Like you notice it right away if somebody has a nice smile. And what do you do if they're short? And what do you do if they're broke? If you're short, make sure you're not bald and fat. And if you're broke, make sure you're not bald and fat. So bald, fat, and short. This is the three worst things you could be. Do you think that I should start taking finasteride right now? No. I use using Finasteride and it has potential and for me negative sexual side effects. So less bedroom performance. But what if I started taking Finasteride and Cialis? That could counter. But rather than taking Finasteride, I would use Ferula Max, which are company cells, A-HTLT. Ferula, I'm taking it right now. You just take one pill every three or four days. It's going to have the same effects of the Finasteride in terms of keeping more of your hair. So that's one of the huge side benefits of this product. as something that boosts testosterone so finasteride stops production of dht right that's the thing though like i have a lot of body hair and so i don't want i and body hair comes from production of dht and then hairline up top recedes because of production of dht so it seems like the exact perfect thing for me would be dht inhibitors i would take dutasteride if i had to recommend something over finasteride finasteride there's the sexual side effects like the potential to like not be able to have a an erection but also not have the same what if i just took it if i had that problem if you take cialis it doesn't make you want sex more it just makes you ability to perform it if you're in the mood easier but it doesn't increase that desire we're not talking about like oxytocin or something where it's like have that side effect with finasteride. I've had two of my friends have that effect, including me. So I don't know if it's underreported, but I mean, from the sample size that I've had, it's not really worth it. [75:00] I don't think it would be worth it just to try it out. And if I notice that, then I just say, I was telling, try it. I've been on finasteride for seven years now. And I was really half a milligram or one milligram a day. And I was really worried about the side effects. And I was very cognizant about everything. And I was in my head, I think, the first month because I heard horror stories online. Even the thought of it could trigger it. Yeah, and I was aware of that. And at the end of the day, I was exactly the same. I noticed zero difference whatsoever. Low before, low after. If anything, I would lower your dose to every other day instead of every day. I think that would be more beneficial. I don't think you need to do as much as – to me, that's a high dose. I think that you would get as many benefits as you're getting, or at least 80% with half the dose. And so why – Even if I've been on it for seven years now, I would still – yeah, I would still lower it. See, I like the – well, that's – but you're not experiencing side effects. No. my hair is totally fine right now and But I just know over the course of the next 20 years, it's going to continually slowly, slowly, slowly recede. And as claviculum says, if you lose your hair, you lose everything. You lose a lot. You don't lose everything. What does he say? Like if you lose the game, if you lose your hair or something like that, like if you don't have your hair, I think in a video, he said he'd rather chop off his and lose his hair. And I'm like, well, if you can, chop off your and you have hair are you gonna what are you gonna you're not gonna do anything anyway so at least does it matter i feel like it only matters if you don't have a good like shaved head look joe rogan looks amazing yeah shave your head and you own it you can look great like the rock looks great certain people um no problem but if you're losing your hair it's just you're automatically less attractive you know it's funny there's this ai picture of logan paul without any hair he looks really good without the hair like really good and i feel like if you just had that look It looks better than having hair in a weird way. Yeah, some people... It's an intimidation. It's a powerful thing to not have hair. Jason stays them. I think this is another guy. Some guys can really pull it off, but not everyone can. What are your thoughts on the modern dating scene? What do you think women are getting right and wrong? And what do you think men are getting right and wrong? The modern dating scene is a mess. Online dating is done. It's over. It's okay for hooking up if you're at least an 8 out of 10 or higher. The women who are on there, because there's so much less women on there, are being able to hook up with the guys who are 8, 9s, and 10s, even if they're 6s, but for one night. And so then the women, because they've had that guy one time, think, well, that's what I deserve. So then they think they're more attractive than they are. So anyone that's on online dating, you're ruined. And so what you need to do is go out and meet people in person. Online dating isn't going to cut it. asked me. And so, Yeah, she sent me a DM. So you met online? She messaged me. It's not online dating. You guys met online and you started dating. I would say the biggest problem. What's that? I was a follower. I was watching you every single day for three years. So I knew who I was meeting. What women need to do to solve the problem is they need to stop making men chase them. Women need to say... I like this guy. I'm going to go after him because that would solve everything because – So women are the, I don't know, the gateway to sex or whatever the word is, the gatekeepers of sex. And men are the gatekeepers of, let's say, relationships or marriage. And so the women need to go and chase the men that they want. Because they're the ones that are the gatekeepers. Men are just chasing all these girls. Half the time, you don't know if they actually like you or not. They're just trying to get laid. And so the women don't know what to do. Should I have sex with this man? I want to be with him. And then they have sex. And then the guy dumps him. And it's like, it's just a big game. So there's problems there. But if women go after the guys that they want, life would be, all life problems would be solved. This is it. That's all that women have to do is just start to make the first move, chase the guys that they want. And how much should a man financially support the girl that he's dating? For example, in your relationship, she already makes a lot of money. She said she makes over half a million dollars a year. How do you know what you're supposed to pay for and what she's supposed to pay for? I think you should pay for as much as you can as a guy. So it's a guy's job to pay for everything. I think that in general, that's what women want. And I think that the ones that say that they don't are lying. And I think that women want a guy to provide. It makes them feel safe and comfortable and it's attractive. And so I think you should pay as much as you can. If you can't afford it, then don't. If you're poor, you're working the best you can, you don't have money, you're going to have to go for a girl that doesn't want that or need that. If you're with a girl that needs more money, pay as much as you can. Do the things that you need to do. The only reason they're with you isn't for your money. If they're with you for other things, and hey, the money's a bonus. What's your advice to Jack? To do for dating. Do you think like, what would you rate me out of 10? On what scale? A clavicular scale or like my scale? You're scared. I would say 8 on 10. Okay, I'll take it because then that means I meet the threshold. Oh, yeah. Successful in dating apps. You're also famous. I think he would probably give me like a four. Yeah, his scale is horrible. I mean, he would say you're probably six or something like that, which is. [80:00] Probably pretty good on his scale. So... For dating, you would recommend that I go out to Trader Joe's. You need to meet people in the real world. And I think that the best way is to meet people that you like. Now, unfortunately, you like pickleball, which is the same thing that I like. But most women who I've seen play pickleball are 60. So you're going to have a hard time meeting some hot girls. But if you were at my crew in Halifax, you'd see, oh, these are hot girls playing pickleball. We had the Zaddy Cup at my house not too long ago. So we're big on pickleball. We had tournaments. Every year, we have a pickleball tournament for my birthday. We're all into pickleball and these are good looking people. So you do the events that other people like. So if you're into pickleball, I would go to pickleball and I would start talking to girls who are playing pickleball. You have the same interest. If you like basketball, go do that. If you're into, I don't know. curling whatever it might be go and do the activities that they're doing and eventually you start talking and then you can start dating these people that have similar interests see my strategy has been i scroll instagram I see someone who looks interesting, Sandra Dejac. And I hope he reaches out. I like... My feed right now, because I've been sending Jack so many messages, it's all women playing the piano for some reason. And artists. Look at this. they're all potential wives for jack so like so you're just you're finding these girls who are playing the piano and sending them to him and saying yes go talk talk to her yeah it's usually a dm them so here is the current meta you're famous enough where that actually could work but this is not normal advice for like the people watching and we're talking about jack right for you you could just message a bunch of girls that you think are hot and just be like hey i think you're hot we should go on a date That would work. I have not tried that yet. You should. That might be a little too forward. Yeah. I don't know. For me, what I like, I'll typically just like have a random message that I'll send off to them. And it, work sometimes but the problem is a girl that has what i've noticed like over 10 000 followers on instagram 85 of them are going to be guys and then of that 85 there's probably going to be like 10 of them right so like 85 dudes that are gonna be like really really really good right like they're either making a lot of money or doing really cool things or they're super attractive or like they're all players around cool people exactly and they have they have game because they practice it and But girls on Instagram are generally very attractive. And so it's like, okay, well they meet the first threshold. And it's easier obviously if you're like sitting on your couch and you're like sending out Hail Marys. - I'm trying to filter these. - You're trying to approach a girl in the meat aisle. - I'm trying to filter them and get the ones with talent. You know, if I see they're a great piano player, they're a great artist. I'm trying to come up with people who actually have some substance. Because there's a lot of them that just post these pictures. And then I send them off to Jack, and I'm like, yeah, they're probably getting too much attention versus this, you know, they're playing the Moonlight Sonata really nice. See, that's the problem. All these girls that you're talking to, if they're good-looking enough that you're interested, then there's probably a bunch of... attractive guys. They're also interested, but they're not all going to be the ones that are going to be good for them. They might be the ones that have a yacht and say, I'll pay this much to come to Dubai and hang out with me. This is just a horrible thing on the internet is that the whole world is able to date these people so that everyone thinks that their guy is two levels up from them. So most eight, Out of 10 women, try to get 10. Six out of 10s, try to get eight. No one wants to date where they're at. They're all dating above. So it's a huge problem. So all you can do is just... Ask a bunch of them out. I call it the shotgun effect. Ask out 10. Yeah, yeah. Say, hey, I think you're really cute. I like that you play the piano. I'm not going to beat her on the butch. I think we should go out tonight. i'd like to do this and just take her out something simple don't spend a lot of money on the first date because you want to eliminate the girls that are only using you for your money and do something fun walk in the park go for coffee chat whatever whatever it is that's simple that you like and then chat and see if you have anything in common. Then get a more serious date after that. You can start spending money on day two if you want, but not on day one. So, Kevin what Greg was saying is that I should get lean and then start building muscle from being lean as opposed to right now trying to like Bulk and get more muscle and then cut and be lean you recommended the latter. He just said the former is better What do you have to say about that? Uh, I mean, I think you would look better lean, but you told me your goals were what building muscle. Mm-hmm. You can do both. You can stay lean and put muscle on at the same time. There you go. You can have your cake and eat it too. Screw you. I'm right and you're wrong. Alright, now the real reason why we brought Kevin here, aside from vindicating me, is you're going to rate Kevin's physique. Okay. Alright, go ahead Kev. We've got to see his abs. Kevin, you really bulked up. Let's go. Take off your shirt. I remember you like a year ago. Holy. Oh, yeah. Great physique. When did this happen? It's a 9.5 out of 10. Are you kidding me? Oh yeah, it's great physique. He's got a small waist, he's got abs, he's not even flexing, he's got wider shoulders, he's got a vein coming. [85:00] down his arms Turn around from the back here. Oh, yeah. Nine and a half out of ten. This is a physique. This is... You don't need any more muscle to attract girls. You're set where you're at, right? Yeah, absolutely. Can we cut this, actually? He's like, this sucks for me. He's been working out for, like, three months. Yeah, it's genetics. What are you... Are you taking anything? Yeah, I'm on, like, 600 milligrams of TRT. I'm just kidding. No, I've been working out consistently for, like, three months, but, like, I was... No, but I was I was I started working out like when I was 16 and it's like I've been on and off with the workouts and then I recently picked it back up there months ago. Okay, so you got muscle memory used to work out and you're just back into it. It's like three months of working out. This is already there. Insane. Imagine with three years if you hadn't trained but yeah, you don't need to train like guys think they need like so much muscle to look good. It's ridiculous. Most girls will say if you have more muscle. It's actually a bad thing. Yeah, the frame Bruce Lee thing going on. You know, why do you see Tristan Lee Bruce Lee? Yeah. He's got the leads. You're only comparing a variation of him. He's just with less muscle. He's a physique like Hussein Farhat with less muscle. But Hussein is like quite big upper body. Yeah. Remember what I said earlier, what guys need, the wide shoulders and a small waist? It's like, this is the most important. He'll probably work on his glutes, I'm sure. We don't see the legs or anything. But like, and he's in pants. You don't need to show the legs. See what I mean? Guys can get away with it. They don't need to show their legs off. All right. Well, Kevin, thank you for... I have a question for Greg if you want. Yeah. Speak in the mic. Okay. Based on my physique, what muscle group do you think I should focus on? Glutes, but I don't see them. Like upper body. No, show me glutes. No, no, no. Right on the camera. This will be for members. For like bodybuilding purposes, shoulders, the side delts. Because if you got it even wider, it's just going to make the frame look even more ridiculous. Yeah, that's what Thank you. Alright, sweet. I appreciate you guys. Alright, yeah, thanks, Kev. Yeah, so, I mean, he could afford to bulk because he's so lean right now. Yeah. But, like, if you had 10 more pounds of fat on, I would be like, why would you bulk? That would be stupid. Greg. You know what? Crush. If you could come out with an AI, something or other, that tells you what you need to work on. Yeah, that would be. Well, we have it. my uh me and eric janicki the sculpted app it drops october 1st it literally has like we fed in like 200 yeah bodies and i gave the body fat analysis trained ai to treat to teach how to do a body fat assessment it analyzes your physique from the back takes whatever a lot of several minutes yeah and then it shoots out which body fat or sorry which muscles you need to work out so your biceps are a little bit too small and it designs a workout catered to developing that physique so that's in that app. So the third claim is that most men who take steroids would have been better off never touching them. Yes, most people definitely, because most people who take steroids are not doing so with the advice of a doctor. If it's a doctor that's, telling you to take them and prescribing them or you're low on testosterone, then absolutely you're better off with them. But most people are taking them and then when they take them, they're taking too high of a dose and it's shortening their life. And when they get older, then they'll regret it. By then it's too late. Do you worry it's becoming too normalized? Of course. I'm not worried that it is. I know that it is. It's way too normalized. It's gotten crazy. Like 16-year-olds are doing steroids now and bragging about it at this point. It's insane. What's the outcome of something like that? Well, people are going to continue to use them even more. Every person that uses it has a fan a couple of years younger. And so it trickles down to younger and younger people using steroids. And then what we're going to see is in the future, more and more people are going to die. All these side effects are going to come through and we're going to see people dying younger and younger and younger. Now, you've previously said that people should be transparent about using steroids. And that's almost a form of harm reduction if people are open about it. But do you feel like people being open about it is also advertising it? Definitely. That's the negative part about it. So the positive about me saying, hey, I've used steroids, I've done this, is so that they don't think that they can get the same physique without steroids. It doesn't put unrealistic expectations, but it also allows people to know more about it. But it's the same thing like anything. Like when we were kids, they would say, oh, don't teach these people about sex because then they'll want to do it. Or it's the same thing like drugs. Oh, if you'd start telling people that this is a drug, this is what exists in the world, there's going to be more people who want to do it. But I always think that like honesty is the best policy and admitting things that's going on. you're better off admitting the truth than to just to hide it from people and then to have them find out on their own. Do you think people have taken steroids because of your videos? Definitely a hundred percent for sure. But I think there's more people that have stopped or not taken it than who have started because of me. And so if there's, 5,000 that took it because of me and said, I want to be the next Greg or I want to do it because of what he's done. Then there's probably 10,000 that stopped because of what I've done. So I think there's a net positive, but there's certainly some people that have had that because of my videos, it's done bad things for sure. [90:00] What would you tell your 16 year old son if he says to you that I want to look exactly like you did? I would say how bad of an idea that is. It's like it's not... good that there's too much pressure i would explain how hard it was to bodybuild how much uh low energy i had the the feelings i had the the pressure that i had and i'd say it isn't worth it i would probably try to steer my own kids if i had one to do a different sport i'd say can we not try maybe running or basketball or pickleball there's so many other sports that we could do aside from bodybuilding um bodybuilding one of the worst sports you could do in the world so i wouldn't if i had a kid be like happy that they want to follow my footsteps and do the same sport What about people taking TRT? How many actually need it versus how many people are just taking it because they want to get more muscle and have more energy? If I had to put a percentage, I would say at least 90% of people on TRT don't need it. And it's just an excuse to go on a cycle. At least 90%. What's the harm if they start taking TRT? The harm is that once you start getting used to it and you like it, you're going to do more. So it's kind of like, let's say- It's like Adderall. Yeah. Everything that's bad that we could list, gambling, drugs, anything, it's the worries that they're going to do more. And so most people's TRT is not TRT. It's a small cycle. Even my dose at 140, for most people, it's way too high. TRT are doing 200 or 250, which is way too much. It's ridiculous. What's the worst part about it? And what's the worst thing that you've seen? The worst part about bodybuilding is the pressure to use drugs and the encouragement to do it. It's not just like you can use it. It's like, why aren't you using it yet? Like you have to imagine I was natural 42 shows and everyone's that you're natural and you look like that. Why aren't you on drugs yet? What are you waiting for? And so it's kind of like I should take steroids. Like you're encouraged. You're like molded into doing this. They're like, why aren't you on drugs versus other sports? Let's say you're doing the 100 meter dash. win but in bodybuilding it's not cheating it's expected what percentage of guys who use testosterone are doing it actually for performance as opposed to replacement well the majority of people doing using steroids is are using it for cosmetics and not for performance most people on steroids is to look better it's certainly for the aesthetics and not for performance so it's not mostly by athletes so we all picture the bodybuilder competing it's almost none of those people it's such a small always guys who want to look better with their shirts off in the summer. Have fitness influencers made people less healthy or more healthy? I think that overall more healthy because I think most fitness influencers are not encouraging steroid use. They're actually healthy people. But just that maybe some of the people that come to mind are guys like... guys who are on steroids or competing in the Mr. Olympia. But most fitness influencers aren't bodybuilders. We just maybe think of it that way. Who is the worst fitness influencer right now? Eric English. He's 16. So his audience is all, I'm going to say 12 to 16 years of age. And so knowing that he's on steroids, knowing that he's promoted peptides, so much so that Instagram had to ban him and he's still on TikTok and he's still promoting these horrible videos and he's still trying to put on more size. It's horrible because his influence is so big. It's because he's such a famous guy and he's so young. And I think when he gets older, he's going to regret what he's doing. But the way I see it is it's almost not his fault because he's so young. He was almost groomed to be like this. What do his parents think about this? He only has his dad left. His mother passed away from cancer maybe a couple of years ago. He became so famous as like an 11-year-old, like a really young kid with such a great message, him and his sister. But you get into the fitness industry. I think he's sponsored by like Young LA or whatever it is. And it's like all the people, not all, a lot of those athletes are also on steroids. So you meet your peers and they're on steroids. you're tempted to do the same thing and then you do it and then your followers are younger than you and you see him doing it and then they do it and it keeps trickling down younger and younger and younger before you know we're gonna see 12 year olds on steroids so do you think it's body dysmorphia at that point or do you think it's more just peer pressure i actually i don't think it's body dysmorphia at that point like he's not not that he's competing i think it's that it's a it's it's the dopamine the addiction the the bigger you get the more compliments you get every time you add pound of muscle, every photo that you post where you're doing the bicep and you're getting a thousand likes, a million likes of comments, you're going to be a pro. And it's, it's so addictive. Like, how do you tell a kid to stop wanting that? You can't. So the social media is ruining it for everyone. So what do you think of the long-term consequences of Eric English's usage? There are millions of teenagers right now being... shown somebody who's extremely successful because of using steroids and they're gonna think why wouldn't I [95:00] the same thing. But in his own personal life, what do you think is going to happen to his health? Well, he had posted, uh... Three, four days ago, I have sleep apnea. I just recorded a video on Eric. It's posted right now. It says Eric English is going to die. So what is going to happen? He's literally going to die. Like literally what's causing the sleep apnea when you put on much more muscle and your neck gets thicker and you have more muscle, there's more pressure on your throat and you can't breathe is probably so during the night you're literally suffocating and that's taking years off of your life. It's really, really bad. So during the night you wouldn't be able to breathe. So you're basically like. waking yourself up multiple times a night without being able to breathe. That's just like early on, and that's going to continue to progress and it's going to spread throughout the body, different problems, kidney, liver, heart. Horrible. At his current rate, how long do you think he has to live? I think if he continues to abuse steroids like this, he'll be in his mid-20s. It's bad, really bad. Imagine sleep apnea at 16. He's already, he put on, 80 pounds of muscle in like a year or two. And he's bench pressing 405 at 16. Like I trained, I was mid 20s before I could do that. Do you think he's... now suffered permanent damage for the rest of his life or do you think if he stopped everything tomorrow that he'd be fine it's there's a chance that it's not permanent but Probably there is. To the same extent, I'm sure that I have permanent damage that I'm not aware of that's happened. So for example, left ventricular hypertrophy, so enlargement of the heart, it's getting bigger. And even though I'm off steroids right now. There's probably damage that's there that I'm not aware of that you won't see. And so let's say I live to be 80. I probably would have lived to be 85, 90. You just don't know. So hopefully he stops sooner rather than later. And just like anything, if you're smoking cigarettes for 10 years, well, if you stop, you're going to live longer than you can do the one more year. Is it safe to quit steroids cold turkey? It's safer than continuing. Okay. It isn't really safe because when you're on steroids, you're going to have a whole lot of testosterone. body isn't producing it anymore. Your balls are basically on vacation. It's going to take a long time to wake them up. So you'll have a period of time, probably six months, maybe a year, because he's young, probably closer to six months, where he's going to have extremely low levels of testosterone. So when I cut out testosterone after abusing it for 10 years, my testosterone levels wasn't being produced. So I went to the doctor, testosterone levels in the toilet, 47 nanograms per deciliter roughly. Sent me to an endocrinologist, a specialist in hormones, who did not want to prescribe testosterone or steroids or whatever for me. But he's like... you not having TRT is worse than you having TRT. And I made an oath to do no harm. And I know that if I don't prescribe this, you will have worse health than if you do this because your body is not producing testosterone, which is bad for your heart and all these things. So not just your heart, your mentality, everything. So yeah, it's bad, but It'll bounce back, but if he really should stop, he should probably be taking something like emplomaphene or something to get him to bounce back, HCG, these different things. Have your thoughts changed on Togi? Togi's a lot better now. Well, Togi used to be the worst influencer, but since that time, he went from promoting steroids and using recreational drugs all the time to basically donating half his money to charities and not doing drugs and finding God. except he still promotes gambling. So that's the only bad thing. I would say only, but it's pretty bad. But like, I can understand why he would. It's just, it's, he loves doing it. It would be like me promoting bodybuilding when I was a bodybuilder. It's like, you love it so much. You want other people to share your passion, but that passion is horrible. Do you feel like you had any part in that change? I would think so. You're making videos and calling them out. I would like to think so. And I mean, he said in some videos, "Hey, I want to get my blood work better than Coach Greg." Or, "Greg's going to look at my blood work." So maybe he's thinking like, "Geez, if I keep doing these things, my blood work is going to keep getting bad." Or maybe if I stop, it will get better. So I would like to think that I've made a difference. What's your advice to him today? keep doing what he's doing, and stop gambling. So we have pictures of different physiques and then you're going to answer questions about these physiques. Can someone achieve this physique naturally? Yeah, many people can. Probably... 25% of people could get that physique naturally. Can the average person achieve this naturally, though? Without extreme suffering and having a shitty life, definitely not. Like, in other words, if you're an average person and you use a GLP and you train hard for 10 years and you dedicate yourself six days a week and you do your cardio, I would say a lot of people could achieve this physique, but they would hate their lives looking like that. They would like the compliments. Yeah. it's not worth it. I think that's way too lean for somebody to try to maintain. It's not healthy to be that lean. And so that's like, to me, not a type of physique that somebody should be aspiring to get to it's it's too hard you Although it's not impossible to get. [100:00] What's the hardest part about this? The leanness. Being that lean. Like he probably suffered to get like that. So yeah, very hard to get. Yeah, what about something like this? What's his name again? Cristiano Ronaldo. A Photoshop version of Cristiano Ronaldo is way harder to get than Brad Pitt. Cristiano Ronaldo. What did I say? Cristiano Ronaldo. I can't pronounce this guy's name. This is way harder to get than Brad Pitt, for sure. And this is like, he doesn't even look like this. So how long would it take someone that's starting from average to look like this? I would say 10% of people could get like this maybe. And it would probably take five to 10 years of training. What about Kevin? And they would suffer like crazy. How long would it take Kevin to look like this? How long could Kevin take to look like this? It would be different. I think Kevin could surpass this look in five years. Really? Yeah. See, with Cristiano Aldo, the problem is his waistline is a bit thicker. But his conditioning is really good. but he has a much better aesthetic physique so he could look better than what about jack could jack look like that i don't think you could look like this could i look like that no with steroids for sure like absolutely both what would it take for me to look like that without steroids Better genetics Let just say I want to look like that I said I want to dedicate. Do you know how many people hire me that say these kind of things? They'll be like, Greg, I want to look like you. I'm like, I want to look like me, but I have great genetics. I'm not going to look like you. I feel like I have a chance. If I said, hey, all I want to do for the next five years is dedicate my life to looking like that. At the end of the five years, I want to look like that. I'll eat whatever you say. I'll do whatever we're naturally. I think you could look like your own version of what you would look like, but it would be different than this. It's just a different look. It's like you could look for you amazing, but it would be a different look than this. You could get that body fat percentage in two months easily, but you wouldn't have the size. So you would need to train for a long time to get that. And remember, we're looking at a Photoshopped version of Ronaldo, who's one of the best athletes in the world. What about this? No, he can't even look like this without steroids. What's this guy's name? He's that Creed guy, the fighter? Michael B. Jordan? So Michael B. Jordan is not Natty. So he's using steroids to look like this. And so to look like this, you would also need steroids. Now, what percentage could do this natural? One in a thousand guys could probably achieve this look natural Like I think I had probably a better build than this when I was natural but i also had great genetics i trained my whole life for it and you know a hundred percent he not natty no nothing a hundred percent but i would bet a lot of money that i would what are the giveaways the size and the fact that see i i know his transformation more i know how much muscle he put on a certain period of time so just looking at that physique i can't tell if he's natural or not it's how fast somebody puts muscle on in a short period of time and when you say oh i put on 20 pounds of muscle in four to six months it's like what do you mean especially if you haven't like if you average five pounds of muscle a year and suddenly put on 20 well that year you did something but just having a physique like that doesn't mean you don't now what about this surely i could get that uh still no no still still no these are some of the best physiques in the world in the movie entertainment. You've got to imagine this guy is famous not just because of his acting skills, but because of his physique. We're thinking about all the people that would want to be in his shoes. There's probably a million. They're all actors. They pick out who has the acting skills and then it's like who has the physique to go with that. To compare to the top 10 actors physiques on movies that a top standard Let just say I want to look like that and I do whatever it takes Then probably within a year If I, what do I have to do to do that? Just test. Just testosterone. I think he's also 6'6". Well, it doesn't matter the height. Yeah, but just disproportionate. You could tell me he was 5'6 or 6'6. I can't tell. I feel like I could look like that naturally, working out consistently and eating a good diet uh in a year aren't you working out now though yeah but not as strong as i probably could and i could eat how often are you working out right now six days a week but some of those are really just like some of those are cardio days right just i put on a podcast listen to a podcast uh you know you're lifting already six days a week if you told me i only lift weights twice a week and mostly i do cardio and i only train half ass i would say Maybe, but because you're already, the fact you're going to the gym six days a week, even if you're training half-assed, you're getting 80 to 90% of the benefits that you could get already. Like the difference from training moderately hard to like perfect and having the best app, like using my sculpted app, doing everything. You're only going to talk about 10 or 20% difference here. Now there's 0% chance you can look like this guy. Thanks. David Laid. Yeah. [105:00] He didn't know who David Laid was a month ago. David Laid is one of the most aesthetic physiques in the fitness industry of all time. He's up there with Jeff Seid. He would be the next guy after Jeff Seid in this world of aesthetics. He's about 6'3 and about 200 pounds shredded. He made a crazy transformation, which made him famous. He was 13, 14 years of age. He basically had no muscle, and then he got huge. Is he natural? He's not natural either. I think he's probably natural now, aside from peptides, which he's admitted to, which is why we know he's not natural because he's used banned peptides. But he also had a period of time when he put up 80 pounds on his bench press from 315 to 395 in a matter of like three months. And he was also deadlifting 675 pounds at about, or maybe even 700 something at like 18, 19 years of age. And so David laid, all of a sudden, there was a period of time in his teen years, he just blew up in terms of strength. And that was when he was most suspicious. So I've done a natty or not, and I didn't think that he was natural. So I've stated not Natty, but crazy proportions. He is the most like what this guy looks like, except for he would not be able to get to that level natural, I don't think. So here's an old photo of me. And we talking about Kevin Yes Yeah Yeah Okay This is an old photo of me Yes What about it Yeah How long until Graham can look like that Get back to that Oh, I was going to say, how long did I take to look like that? Yeah. This is not going to happen. Were you on steroids during that? This was natural at the, I think I was 160 something pounds at the time. So this is a lot of muscle, which is oddly enough, I'm way bigger than that now, but you can't tell. It looks, it looks like a lot. it's me in the pool i i i'm 160 something pounds and this is the day after competing in a bodybuilding competition so you seem to really remember this day what was your first meal after oh god no i don't remember this is probably 2000 i'm gonna guess 2006 i think is 2006 and i believe i was 164 5 6 pounds somewhere on there and so we have samson dota morphed into 100 extra pounds of muscle this is absolutely crazy how long until graham can look like that until until they develop ai robots and he can transfer his brain into the robot lastly we have this sam sulik yeah i don even at my biggest i wasn even that big so even with steroids and i was like 40 i still wasn as big as him at like 25 do you think 230 pounds shredded in there do you think he'll end up being number one yes zero percent chance not even a one in a million shot of being number one him not even close the better question would be could he ever win a pro show could he ever be in the top 50 in the world, I would say no. Maybe one in a thousand chance of being in the top like 50. Sam has almost maximized what he can do in classic physique. He's basically at the top of the weight class. And so if he put on five pounds more muscle, he can't compete in that category. And so the reason he can't be the best in the world in classic physique, which would be like C-Bomb or Ramon Dino or Mike Sommerfeld, all these guys, is because of the frame, like the genetics of his body. he doesn't have the aesthetics the smallest waist the widest shoulders the that pleasing look he's just really good at what he does and trust me being an ibb pro and where he is like he's like he gets i think eighth place or so in his last bodybuilding show as a pro it's hard to do but there nowhere to go like i saw anton at the at the show here just before i came in anton is 22 years of age anton could not diet for a month and still beat him at the future best that he could ever be It not even close What makes Anton so superior Anton waist is like four inches smaller. All his muscles are more bubbly. The insertions look better. The detail, the crispiness, like there's certain parts of a body that just look better. Like some people's bodies look amazing like c-bum has horrible legs from the front like the the quads don't look that good his hamstrings don't look that good regan grimes his hamstrings look phenomenal they're they're insane c-bum looks good because he can do an incredible vacuum pose and he has the widest shoulders in the world and on a side chest he looks unbelievable like right up there with the ipb pro like in the open class um it just certain things look good c-bum's bicep doesn't really look good it's just the certain genetics and this anton guy everything looks insane it doesn't make sense so sam sulik has a lot of good body parts but as a whole aesthetically he's not close to the top of the top how much money do you make if you win a bodybuilding competition depending on the show between twenty five hundred dollars and i think it's a half a million for the olympia maybe it's six hundred thousand now the [110:00] Arnold and the Olympia are at least a half a million. How much money does it take leading up to that? Like, let's just say you win $500,000. Like how much body, how much muscle? How much have you invested? How much you spend on drugs to compete in a show? Just everything, yeah. The top guys, not classic, but like open bodybuilding, and it's mostly on growth hormone, would be upwards of $100,000 a year to prep for that. So when they win. You're going broke on it. Most bodybuilders are selling steroids to pay for the drugs that they're doing themselves in order to compete. So most pros for a living sell steroids. It's just it's in secret. How do they legally sell steroids? Well, you don't. You don't tell anyone that. So they're making money under the table. Yeah, because you need to spend about, you need about $100,000 a year to compete at the top of the top levels. And you have the physique to back it up. And so if I'm trying to buy steroids and I see that guy and he's one of the best bodybuilders in the world, I'm thinking, well, I'll just buy it from him. The stuff he has clearly works. So that's extremely common. So unless you're like Sam Sulek doesn't need to sell anything. He's already a multimillionaire from being famous. to be trainers who coach people and when you coach people typically you sell them the products that they need and so that's how you're making your money so for an average person who wants to compete and win Could they do that without being already financially independent? I used to win shows natural against people on steroids as a natural, but I had really great genetics, so I could do it without spending a lot. But I would say most people need to have money absolutely to bodybuild. Is it possible to win and still hold a job from like nine to five? I was a school teacher until… Until I turned pro. The year I turned IFBB pro, I was a school teacher that year. So absolutely, nine to five job, no problem. So I've also brought one other person. This is my most ripped friend. Out of everybody. And he's come over here. Brett, get over here. Brett's also 6'6". Oh, good to meet you. What's the height? I'm 6'3". 6'3", okay. yeah go ahead take take off your shirt like yeah show off show off the physique come come over here like in the camera right yeah yeah right here right in between he's too tall. I'm just getting crotch. You might have to... Oh, do I kind of get lower? Go ahead. I mean, on a scale of 1 to 10, his physique would be for most people like a 9.9. He's not as lean as the last guy, but honestly, he doesn't as Kevin. Kevin. But way more muscle, taller. More attractive overall. So I would say like, this would be a physique that all the girls would like. All the girls would like this physique for sure. And does he need to do anything? No. If you want to be a bodybuilder, it's going to be very hard because the shoulders aren't really, really wide and the waist isn't really, really small. So Kevin, if Kevin took steroids and you took steroids, I think Kevin would have an overall better physique. Damn, Kevin. But you don't need to take steroids unless you're already on them. Then, you know. Do you think he's natty? No. You don't think I'm not? No. I'm ready. I don't know if that's true. I'm hearing it, but that's what I would say that. I took like a pro hormone like 10 years ago. That's all I've done. That's nothing. Wait, wait, wait. Hold on. Tell me this pro hormone. Whatever you took is what I want to take now. No, as a natural, it's a top tier physique for sure. I thought you were going to say Natty, so that's surprising. What makes this look unnatural? The amount of muscle he has being 6'3. How much do you weigh? Like 225? I'm like 205 right now. That's it. Wow. Incredible. Do you have much leg development? Probably not. A lot of these guys can get, see what I mean? Why guys don't need to train legs. They come in here with jogging pants. They have incredible upper bodies. So he's got the full chest, big arms, um, and he's leaning up his abs, but maybe not as much quads. Like I weigh one 90 and I'm like eight inches, nine inches shorter. So what do you think he could improve upon the most? The legs. Yeah. But if you were trying to impress more girls, I mean, probably just wider shoulders like here. Because the clavicle width is like set in stone and you can't just widen it. But if you had wider shoulders, the muscles would just sit wider. So your waist would look smaller because you would have that illusion. Like Chris Bumstead, his shoulders are like this wide. Or even like, who's a Mr. Olympia from last year? Derek Lunsford, his shoulders are like this wide and his waist is this small. That's what makes him so good. That's just why they stand out. Or Andrew Jack. Like, all these guys, like... Yeah, bodybuilding, it's all about the frame. It's laterals after this. Yeah. Best shoulder exercise, what do you mean? For overall development, I would do shoulder press with a machine. full press yeah i mean side laterals is great but like this is going to build more overall muscles if i had to pick one i would do this one over the other but other than that side laterals so like in [115:00] Not many exercises I've done other than this. and this. That's basically it. Don't do anything else. Do you need me any longer? No, you're free to go. You're also free to hang out. Oh, you can hang out. Yeah. All right. someone. All right. Well, thanks, bro. Thanks for making a can. Yeah, good to meet you. Thank you. I thought he was taller than that. No, he just looks really tall. Maybe because we're not... yeah we're all sitting also in fairness we're just sitting how tall is kevin kevin's like five seven i think yeah five six five six five seven that's why i was like cozy that's all yeah yeah at six foot three with that much muscle and and 205 i would say his legs are small probably in relation to how the upper body is built because like six three two oh five i mean you'd expect a guy to weigh a lot more. Like what do you weigh? 175. And you're how tall? Six foot? Six foot. yeah and people think that if you're under 200 pounds you're basically like um what's the victim weight victim weight exactly weight yeah yeah literally oh it's like everyone makes fun of anyone that's under 200 pounds they're like really yeah you have abs but you you don't even weigh 200 pounds you're literally victim weight like you're useless you're under 200 pounds it's a big thing all the guys think they need to weigh 200 even like my friends yeah they'll be like I can't get under 200. I'm like, yeah, but you're fat. Like, of course you can get, you should weigh 170. Oh my God, I could never be that small. And I'm like, but you would look great at 170. What do you think someone that's six feet tall should weigh? I mean, there's no should. Like a really good weight at six foot to be healthy and lean, 180 pounds would be like awesome. 200 pounds, like you're huge. Like six foot 200, you're a monster. Like if you have muscle in your lean, it's massive. There was a guy down home, his name is Julian, he turned IBB Pro, he was in the Olympia, he got 13th, I was coaching him for a while, and he was 190 something and 6 foot. It's monster, like just massive. I'm like, that's 190 something pounds. You turn pro at 175. So this is all you need. So if you're six foot and 200 pounds, you're probably fat. For most guys, yeah. Most guys who are 6'2", overweight. Definitely. How's the business been doing over the past year? You were transparent with your numbers back then. I'm curious, what do your numbers look like now? Well, we just got into GNC. And so I'm not sure if I'm allowed to talk about how much their orders were, but it's like, it's great. It's certainly a big step up in the business. I think that because we're in GNC now, the company has a great chance of growing into other companies like being worldwide. And so it's I have no idea how to answer. I don't know the answer to this stuff. You don't know how much money you're making? No. percentage spent here and there percentage on advertisements just roughly we make you know 20% of our revenue from YouTube, 30% from... My revenue on YouTube is down from like more than a million a year to maybe like 800,000 in a year because I don't have as many views as I once did, even though right now YouTube has changed the way they count views. So my videos are all getting way more views, but I think it's like inflated artificially by perhaps 40%. I'm still making pretty good money on Snapchat. It's like 20,000 plus a month on average. I hardly make any sales now. I think that's I'm only selling maybe a couple of hundred thousand in cookbooks a year. The biggest difference from then is I'm a part owner of AlgorX, which is selling maybe $20 million a year. Wow. And so that's a huge difference. difference and i advertise algorex in every single video um the sales have gone up i think maybe sixfold since i started in the last year so like every single video i tell people about the value peptides where you can get them the fact that it's you know from compounding pharmacies from doctors are you making more than you've ever made more profit than i've ever made i was like if i counted algorex yes but without counting algorex no how much have you made from your cookbook in its Oh, crap. That's really good. Are you considering writing another one? No, because honestly, the amount of money I would have to spend on another one wouldn't be worth it for me. And I'm not as passionate about it. I've lost the excitement of just creating new recipes and doing it. And I wouldn't want to do it just for money because I don't need more money. So if I'm not passionate about something, it's not fun. So with AlgorX, it was like a new challenge, something to take on and promote and have fun with it. And seeing the growth and being part of a company. There's three of us that are owners of this company. I think that's a great new thing and I want to see that get into the 100 million plus range and so that's the next big thing. The supplements is now in GNC. That's huge for me. So I tell people go to GNC, don't even buy it from my website, I don't even need this because there's only so many years that everyone's going to come and watch Coach Greg. Like I need HGLT to not just be Coach Greg but yet a bigger like a bigger thing [120:00] beyond me like imagine me not making videos and it's still being a huge uh company which is science-based it's throughout the world like we have so many products that nobody else has like the terkesterone from from izbekistan now we have ferula max to boost testosterone like we have so many things that no one else has the innovation in hlt is beyond what anyone else is doing at what point do you think you stopped needing more money because you said i don't need any more money now Probably the day I sold 1,004 books in a day at $100 each that day when I made $104,000 in one day, I didn't really need any. I could have retired that day because the money every day after that was like $25,000 per day for $104,000. a year straight. It was ridiculous. So that was the year I made the most money on cookbooks. I made more money in a year from cookbooks than from supplements. Although some days where I sell Turk would be like, astronomical, like well, well, well over a hundred thousand in a day, but I don't need any more money. I could retire now for sure, but I just enjoy it. So it's not about money. It's about the fun I have in being good at something. What do you think is the right amount of money to have for? It's not too much. You become a target, but it's enough to kind of, you could do almost anything. I think after a half a million dollars a year, all the money is just like useless. It's like, it's just like, If you want to get a Bugatti, is it better than having a Lamborghini? It's a nicer car, but it's the same. It's not increasing your style of living. I don't need to be on a private jet. I don't need to do this or do that. It just doesn't excite me. It's not even fun for me. So I don't need more money, but it's fun, the challenge of trying to make more. It's just like bike racing. I don't need to be faster to have fun, but the challenge of trying to get faster is the fun part of it. Lastly, what we have for you is an influencer tier list where you're going to assign people from S all the way down to F tier. And this is on their general influence as a fitness influencer. Like positive or negative? Yeah. Okay. Rank all of these people in terms of their impact on the fitness community and also their physique. Okay. The Trend Twins, I'm going to say they are C tier for influence, mostly because of the name Trend and the fact you're on steroids. And I do believe that if you follow the trend trends, you're more likely to want to use steroids and not as likely to be pushed for fitness and health. Their physiques are A tier. I mean, they're both jacked. They're incredible shape. So I'm going to put them in C tier overall. This guy. Caleb Hammer. He's that money guy. He's not a fitness influencer. Okay, well, okay, he's clearly F tier for both. Physique and influence. F tier. I did watch Togi on this channel. It was interesting. Togi for a fitness influencer is going to be F tier. So not good at all for promoting fitness. I mean, he's openly on steroids. He... doesn't really train all that hard. Sometimes he locks in. It's not that great. So for fitness, not very good. But for physique, I'm going to say he's actually S- One below S tier, A tier. Crazy physique, really good shape, lean, wide shoulders, tall. So kind of like your friend here. Really high level physique. Liver King, F. or influence for obvious reasons. His physique would be A tier. It's pretty high level. Like, bro is shredded. He looks pretty damn good, especially for his age. Um... What do we got here? What's his name? Is that Larry Wheels? Yes. I'm just bad with names. I know exactly who he is. I'm going to say he's a deer-tier influencer, not because of the – stuff he does with the girls in that drama but because he's on steroids um i don't think that he's a positive influence for most people like he's more of a of a shocking freak factor like he's boxing or he's doing all these different sports but i don't think you watch larry to learn how to do like how to be fit and healthy and do cardio and whatnot um but his physique is s tier Well, Dizel, I think for... Beginners. How do I slide this up? Oops. For beginners, he's s tier for more advanced people who are more familiar with things it would be below that but for a beginner he has an s tier physique uh sorry he has an s tier channel in terms of promoting fitness and health is definitely what you want out of a person his information is not at the level of like highly scientific but definitely of great influence and i would say he has an s tier physique he's an ipb pro like he's as high as up as you could go um oh I'm gonna have to lower him down, because he's not natty. I can't have mist here because some people are going to want that physique and because [125:00] He has a lot of muscle. He's going to be an influential person to have people take steroids. So similar to me. Will Tennyson. I'm going to put him as a fitness influencer in A tier. where we go here a tier for uh um what do you want to call it a tier for physique a tier for being a fitness influencer and the only reason he's not s tier is because he's not really a purely a fitness influencer he's more like a guy that does a bunch of different things so i think his channel is more revolving around him trying things out it's not necessarily like just about fitness and so one step below s tier for physique one step below s tier for information. Derek, I'm going to say... How do I give Derek a rating? Derek doesn't do videos. I'm going to give him a C tier because he used to be great, but he doesn't do anything anymore. And I'm going to say his physique, probably B tier. Pretty good physique. He was on steroids. He doesn't He doesn't do fitness anymore. Essentially, I would say he's retired. David Goggins for fitness and whatnot, I would say he's A tier because he's exceptionally motivating and inspiring. And if you even have 10% of what he has, you're going to do really good. And at Physique, I would also give it A tier. Guy is like single-digit body fat. He's super fit. And so you've got to love David Goggins. The Rock for a fitness influencer. A tier. I mean, he's got a lot of muscle. He looks great. For motivation and inspiring, I think he's really good. But the fact that he's lying about being natural and that he's used steroids for years, I'm going to put him at C tier because he's going to encourage a lot of people to do steroids. Sam Sulik. I normally would penalize him more for being a guy that's on steroids, but he doesn't encourage steroids. And he has a really, really good channel. And so I'm going to put him up at A tier. One step below from being S tier. If he was natural and did the same thing, he would be S tier. And his physique is S tier. It's like... He's an IPB pro. I mean, the physique is crazy. Myself, I'm going to rate my physique as being A tier. And I'm thinking that I'm an A tier influencer. And for the same reasons as like Noel, because I'm not natural, I can't put myself in the top level because some people are going to see my physique, know that I've used steroids in the past. I'm on HRT and are going to be tempted to do that. Sebum for fitness information and for learning how to do bodybuilding and whatnot. I'm going to put him as a B tier. I don't think there's as much excitement. I think that at this point, he's just like running around and... Thank you. He's just not doing fitness the way he used to. um he still has a decent channel but i i don't find it terribly exciting it's not as engaging i don't think that a lot of young people would go and watch cbomb right now and now that he's retired i think that he's going to get less views on his channel but the mental aspect is really high level i like that the most about chris like so when i watch videos from chris i like the mental aspect of things but i don't think most people are at a level where they're advanced enough and they're training to see it the way that chris does i think you chris his information for me is for like guys who are like older like 30 plus but most of his fans are probably younger um and his physique is s tier plus it's like off the charts jeff nippard for information and for physique i also think he's a tier even though i've had beef with him in the past i think a lot of his information studies a bit too much and he omits how he really feels about something just to show the science and so I don't think he's 100% honest in some of the things that he presents but overall a tier for most people amazing editing on videos great quality videos and definitely you know close to the top Mike Isertel For physique, I would say he's got a D-tier physique. It's because of the stomach, unfortunately. I don't think that anyone aspires to have his physique. It's not F. He's not fat. He's still got something. But I think for abusing steroids, it's not very good. For overall as a channel, I would give him a B tier because although he promotes a lot of steroids and things like that, he does have a lot of good information. And I think he's very smart and has a lot of good information, quality information that a lot of people can learn from despite all the... I'll call them gay jokes and crazy jokes. I still think that he has a good channel that if he wanted to, it could be S tier, but he just lowers it for some reason. Jesse James West has an A tier physique. very good almost s tier and for a fitness channel I'd say it's B it's not all about fitness sometimes it's about fitness I think there's so it's a catered [130:00] more to a younger audience like let's go but not a lot of like actual take-home information that you could learn from uh lean is this lean beef patty lean beef patty i would say she has uh an s tier physique like top level physique and an a-tier channel i think for women more so than men they could learn a lot from her she battled um eating disorders and stuff in the past and still to this day i do believe and she shares a lot about it she's very open about these things and i think that she's vulnerable in her videos and so i think she has a great channel that people can watch This is... oh jeez, how do I not know his name? Do Better, what's his name? You need to do better. Joey Swole. Joey Swole is great, but he's one dimensional. He's only got one thing. And so I'm going to put him in C tier because once you've seen one Joey Swole video, you've seen all of them. So he could do way better, but I mean, if I were Joey, I'd be doing the same thing. Like, I don't blame him. He's viral for calling out people in the gym. But it's one thing that you can learn from. And he's absolutely not natural. And so if you watch Joey, I think you'd be tempted to use steroids. That isn't good. His physique, I think, is S-tier. Like it's ridiculous that every day he's single-digit body. That is so much muscle. He looks so good. But I think that it's... uh it's a scary thing that if you watch joey swall the time that you might want to look like him although his message is amazing like for what he says to to not make fun of people in the gym and whatnot now we have mike o'hearn who has an s tier physique for sure ridiculous physique he's 57 i met him for the first time today in my lifetime we chatted for 30 minutes i was talking to his kid we were talking his channel If you can get over the fact that he's a fake natty, because we know he's not natural and he's lied about that for years. He does have a lot of good information, but he also has a lot of bad information. It's like he's on the fence. I'm going to give him a C tier because... For older people, I think he's great. I think his information is from like the 70s and 80s mostly. I don't think he's learned a lot of the newest information, but he's very inspirational and motivational. And just the fact that he's been able to train as hard as he can for as consistent as he's saying, he's kind of like a David Goggins. But some of the information, it's like counterintuitive. It's like against what it should be. And so I can only put him as high as a C. I wish I could put him higher, but. If he came out and said I'm a fake natty, I would have to then put him up to A, but We've got to keep him there. Alex Eubank has an S-tier physique. It's a top-level physique. I can't put him at the highest levels because he is on HRT and he is on steroids a bit too high. I think he talks a lot about the mind and mental aspects. I'm going to put him in the B status. I think that he has a lot of information. He tries really hard. He's a Christian guy. He wants to help. He wants to do good. sponsorship. He could be making half a million dollars extra, a million dollars a year if he promoted gambling, which he didn't do. You got to give him respect for that. And he is at least honest about taking HRT and whatnot. So I'll give him a B tier. I think that he's close to an A tier for information, but I'm just going to give him a B based on what I see here. And so why no S tier? And if someone had to be S tier, who would it be? I think that if Noel Dysel were natural S tier, outside of that do we have an s-tier fitness creator S tier fitness influencer. I can't think of any. We're missing here. I'm not somebody that could come up with names off the spot. Like if I had to say who would I recommend to follow over all these guys, I mean, I don't think there is one. Maybe in a few years from now, somebody watching this video will come out and be that person. Maybe somebody just Tristan Lee is not even close. I don't think Tristan Lee is natural and he's 5% body fat all the time. I would have him as a B tier. Tristan Lee is not close to S tier. Somebody will come out of nowhere and be that S-tier influencer. There's probably women who are S-tier influencers who I don't follow as much, but are S-tier for women. They're probably natural, motivational, and they do all the things. They promote both cardio and weights and a healthy diet. I don't follow women content as much, but I bet there are some out there. Cool. Love it. Well, Greg, thank you so much for coming on the iced coffee. Thanks for having me. It's always a blast. Also love the watch. That thing is sick. That's what I said. I love it. I love it. Those bands are great because I actually don't pinch the arm hair so much. I need it. I actually brought one or like my wrist is a little bit big. It's a little bit tight. You can see it. You know what's so funny? In my car. I can't try to add a link. To add a link? You mean remove a link? No, add. This is the maximum amount of like the links. So I have an extra two links. I thought it was a little loose on you. It's like for me. It needs, you need a link taken out. [135:00] link added so that it's looser my two Rolexes are way looser I can put my hand underneath like when I do yeah that's probably too loose then it's fine for you you like a tight watch yeah I mean this is what I do it just it's snug it snugly fits and yours is looser than mine no it's not like it'll like during the day it'll like dig into my hand and I literally have to loosen it oh interesting like I get the marks on the side like in the cab on the way over I couldn't wear it it not quite a half a centimeter, but maybe up there a bit looser for me. Okay, interesting. Well, Well, you guys heard it here. Thank you so much for coming on the channel. Yeah. And for all the for star guesting. Thank you. And for all the channel members out there really appreciate it. If you want to see our next episode. It's already live for the channel members, so here's a preview of it. I really hope you enjoy. Thank you so much. All your information is down below in the description and until next time. From not loving the gym to actually enjoying the time spent in the gym. As you come to the gym and your body changes, you look in the mirror like, oh my god, I'm becoming a superhero. Should anyone work out seven days a week? Is it the best idea in the world? No, I would not say it is. My IQ is above 160. We don't know how high because they don't do standardized IQ tests above that. How do you know that to be true? The Raven's Advanced Progressive Matrices IQ test, which is a maximum of 160. I got every single problem correct. What percent of their max potential could they achieve by working out twice a week? Mr. Mike, he knows that what he's doing to his body is stupid. If I fall off tomorrow, Greg will never make another video about me again. Can you lift heavier if you're screaming? Oh, oh, oh.