understanding my clients

What's good, y'all?

So today, yeah, it's a rest day.

Uh, I'm gonna show y'all, you know, got done with everything, brushed my teeth, all that. Uh, ran some errands.

I'm gonna show y'all, I got a couple meetings. I'm gonna show you how, you know, how, uh, how they take place, you feel me?

I'm gonna show how they take place. So yeah, I'm just waiting for my first client right now.

It's gonna be a back-to-back-to-back-to-back day if I get to do any work, you feel me? Well, that is work, but I mean, I'm talking about edit the videos and do all that. So yeah, I gotta, I got a client real soon.

He's gonna be done with church, uh, you know, and we're gonna talk. We're gonna talk how we can, you know, obviously, you know, Improve his program and all that, you feel me? So yeah, I'm just, uh, I'm just gonna wait for him. I'mma, I'mma sit here, you know, uh, and really just, really just wait for him to be, to be done, uh, with his service, brother. And we're gonna talk and, you know, it's the new year.

So I have, I have a back to back to back to back day. And, you know, uh, nothing wrong with that.

Congratulations to all these brothers trying to change your lives.

Trying to change, trying to, uh, trying to change your life, you know, uh, with the new year is a good goal. You feel me? I always say never wait, but you know, It's fine, you know what I'm saying?

It's fine. Not everyone, not everyone is courageous to take that first step. So let's do it. You know, these brothers have my respect and I will help them with that. It is my job and duty to do that. So yeah, I can't wait to speak to them.

Pretty interesting because I think a lot of times when people are working on speed, they don't think about certain, those certain muscles, right?

Oh, nah, not at all. Not at all. Not at all.

Trust me.

They only think about like the Achilles and like the calves and all that. You have calves and then you go out and sprint all day.

Literally.

But really, your interior, it matters so much. Like we're talking about your hip flexors. That's why I'm so adamant on bulletproofing the body because that helps with your stride as well too. If you cannot, 'cause your hips, they control all your movement, literally, you feel me? So if they're stiff or you just can't move properly, that would take a toll on you, literally. I mean, it would not be good on you. So I'm glad you actually noticed that. That's why I'm so adamant on bulletproofing the body. And Copenhagen is right there, bread and butter. I will always put that in every program. That's the bread and butter right there. You're literally stretching your pelvis out. You feel me?

Okay.

All right.

Well, I'm going to focus on a little bit. And then also I noticed too that my left ankle is a little bit weaker than my right. So I've been trying to—

Oh, unilateral. Okay. I see what you're talking about. A little imbalance.

Yeah. So, but I don't know. So yeah, once again, man, you know, I appreciate everything that you do because it's helped. It's just kind of opened my To some new things. But definitely just wanted to kind of keep you—

I appreciate you, buddy.

Uh, we haven't talked in a while, but I just want to kind of keep you, you know, up to date with what's going on. But yeah, bro, like that this past— yes sir, like it happened, happened around Thanksgiving. So like this past like month and a half, bro, it's just— but you know what, I was talking to somebody, I was like, you know what, you gotta do it. It makes you— it's amazing because, like, you know, I try to do gratitude, right? Mm-hmm. You wake up and you're like, you know, I'm thankful for my family. I'm thankful for, you know, this, thankful for that. And I told somebody, I said, you know what? I'm just thankful that I'm able to stand. I'm thankful that I'm able to walk. Like, you— there's such small little things that we take for granted.

Nah, literally.

You know what I'm saying? But then like when it happens or it's taken away from you, then you're like, oh wow, like I should— like I'm not— I don't even think about it. I just take it for granted. But it's something to be thankful for, right?

It is. I mean, that— no, that's just amazing to hear about it. I mean, literally, I mean, really, like what you just said right now, it, it means a lot because like, you know, going back to that, when that happened, I was just thankful I was alive. Like literally, we were both alive. So, you know, I mean, I'm, you know, gratitude is, uh, it goes a long way. You know, I'm glad I woke up today. I opened my eyes. I know a lot of people didn't do that. Uh, which is sad, but, you know, I'm glad I, you know, I really, you know, I really opened my eyes. And, and if I, if I circle it back to you, you're actually winning a lot in life. You know, you have a loving wife, you have amazing kids, so, you know, you have a lovely family. So, you know, not a lot of people have a lovely family, you know. I mean, I mean, I have a lovely family, but my family's not together, if you get what I'm trying to say. But at least, you know—

Yeah, yeah, yeah.

So, you know, you know, that's, you know, that's just an amazing thing. I mean, when I— when you, when you talk about, uh, your wife, you know, just helping you and all that, you know, your kids looking up to you, I mean, that's like I'm like, wow, that's like, that's really, really good. You feel me? Because, you know, that's how my family used to be then, you know, you know, things happen. But, you know, like, I just, I just, I really admire that, literally, you know, I see, I see you as in you're winning in life, quite literally. A lot of people would wish that. I mean, a lot of people want that. I know I would want that. So, you know, that's why I'm saying that.

So yeah.

Well, I think it was because, because I didn't have that.

Hmm.

Because like, because You know, my family wasn't together, so I was like, okay, well, you know, and when I told my— when I married my wife, before I married her, I told her, I was like, look, I'm like, if, if you're not— I said, there's a difference between— I always— I heard the saying says that the chicken is willing, but the, the, the, the pig is committed, right?

Hmm.

So the chicken is willing. Yeah, okay, you need egg, here you go. But in order to get bacon, The pig's got— he's gotta die, right? He's gotta be committed. So I told her, I was like, look, I'm like, it's— I'm like, I've already went— my parent— my family was separated and, you know, and it's kind of dysfunctional or whatever. I'm like, I don't want that. I want something different. And if I bring kids, I don't want them to repeat that. So I'm willing to do whatever it takes to make this work, but it takes two. And if you're not willing to put in the same effort, right? Like if it's just like, oh, now I'm married and I'm good, then just let me be.

Respect.

Just leave me.

Let me be alone because you know because at the end of the day, I don't want to bring kids into a fractured, dysfunctional world.

Yeah.

Yeah. So that's why. And so she was with it. So like that's why we work so hard to like to do that because I I I come from a fractured.

Dysfunctional families. Amazing, brother. Literally. I mean, like I, like I said, I see you as in you're, you're winning in life, you know what I'm saying? Uh, hopefully, hopefully I, uh, hopefully I get that in the future, you feel me? Hopefully I get that in the future, you know what I'm saying? But you know, you're, you're winning. You're winning. Trust me, you're literally winning.

I appreciate it.

I'm out here eating brunch with a group of friends and family, but I definitely wanted to catch up with you. I hadn't talked to you in a minute. Make sure you was good too, for sure.

Oh no, thank you, buddy. I, I, like I said, I really do appreciate it, and you know, and I appreciate the— what's it called— the, the update as well. And yes, like literally whenever, whenever, you know, whenever you feel comfortable— obviously I will check up on you next week— but whenever, you know, you feel like, you know, you're comfortable in your body, because you know your body better than anyone, you know, just let me know. We know we can move into the next phase, you feel me? Okay, yeah, I appreciate that, brother, for sure. And you're down in Texas, right? Yeah, yeah, yeah, I'm in Texas. So I'm guessing Okay. No, no, go ahead, go ahead, go ahead. No, I was like, that's why I wasn't trying to give you a hard time. I was just like, well, I just want to make sure that he wasn't talking about 3 o'clock my time or, you know. Oh no, oh no, no, you never give me a hard time, man. Trust me. No, hell no. Like, literally, I'm always available when you need help. Like, trust me on that. And I mean like always available. It's just that today was a back-to-back-to-back-to-back day. Like, after you, I got to talk to another client. So it's like, it's fine.

Trust me.

I'm never too busy. Like, when Needed help. I'm telling you right now, trust me. So you're never giving me a hard time. Believe that. Okay. All right, brother. No, definitely. So yeah, like I said, just you know, just let me know. Like I said, we would definitely proceed today. You know what I'm saying?

Okay.

Appreciate it, man. Thank you, man. Have a good. Have a good one, man.

Stay blessed.

Thank you.

Thank you, YouTuber. Thank you. Stay blessed.

Bye bye.

Bye.

He's winning the life, man. That bud is winning the life, literally. Like, loving family, you know what I'm saying? Lovely wife and amazing kids, you feel me? Like, you know, who doesn't want that, you feel me? I ain't being soft, I ain't being soft. I'm just saying, who doesn't want that, you feel me? Like, actually, that's just like— that's like, it's like what men, you know, kind of like, they, you know, they fight for in a sense, you feel me? You know, you know, he has that. A lot of men wish they had that. Real talk.

Respect.

Respect them.

All right, next meeting. I call my client Pete. Let's get to it. How you doing, buddy? How you doing?

Good, man.

Happy Sunday.

Happy Sunday to you too. Happy New Year's as always. Happy New Year's, you feel me? I don't know when, uh, I don't know when— what's called— we're gonna stop saying Happy New Year's. So I'm gonna keep saying it to people, you know, people stop saying it, I guess, you feel me? So I don't really know when, when the appropriate day to stop saying it is. I ain't gonna lie.

It's all good, man. Happy New Year to you too.

Uh, definitely, for sure, man. So yeah, man, you know what I'm saying? Uh, let's, uh, let's talk. I mean, Jason, Jason pretty much, uh, he pretty, he pretty much gave me the rundown, obviously, of what you're looking for. I mean, you kind of, you gave me a synopsis, which is lovely because, you know, um, what is it, the content, the content that I post obviously aligns with what a lot of people want, you know, that, that different type of workouts, obviously, because, you know, people are used to like banging out weights, but I mean, how many people move around a lot, you feel me?

So exactly.

But yeah, you know, just, you know, you, you just let me know, man. Let me know about it.

Um, yes, I guess the first thing I'll just start with is just like my ailments, um, or just current issues right now with my body. Um, obviously, you know, I feel like I haven't worked out in a few weeks, but, um, you know, I'm getting older. I'm 32, be 33 in February.

But are you young?

You're young.

I know.

You're young.

My body's cracking. I'm like, yeah, I need to work out and move more.

That's literally your prime. You're young. Oh my God, like, like 32, you playing sports?

Yeah, we get it.

Like, that's old, but you know what I'm saying? Oh my God, you're young.

You're young.

Okay, okay, I got you.

So, um, yeah, definitely, like, um, I could feel the cracks in my knees, um, and then, um, definitely like The— I don't know what's it called. I don't think it's the Achilles, but it's like the back of my, um, that muscle tendon right at the bottom of your foot, like the back of your foot, the ball, but that tendon leading up to the, um, to the foot.

To the Achilles, right? Connected to the Achilles, right?

Yeah, I don't, I don't know if it's like, uh—

I know what you're talking about. I know that. And you're on your foot, the back there leading to the Achilles, leading to the, uh—

Yeah, exactly.

I know what you're talking about.

Yeah, sometimes like that will feel activated. Um, I don't know if it's just maybe I'm, I'm like driving wrong and just the way my foot positioning is, or maybe I'm sitting too long at work or whatever. I don't know.

It's connected to the fascia too. I know, I know what you're talking about.

Yeah, the plantar fasciitis. And I, I may have that. I think I do have plantar fasciitis or whatever. Okay, so that's, that's a thing. And then, um, you have arthritis on— I believe it's, I believe it's the left Big toe.

Okay.

So sometimes doing lunges can be difficult. So I just gotta, I just gotta take it slow. Um, but other than that, um, other than that, I'm pretty good for the most part. My left, my left shoulder sometimes, um, hurts, but it's just once, once if I properly warm it up, then it's, then I'm perfectly fine.

Okay.

Um, but yeah, those are my ailments. And then the reason why I got you, I wanted you is because exactly what you said, your IG. I don't care for like, yes, I want to be strong. Like I always say that I want to be like as athletic and as strong as Michael B. Jordan. Of course. But at the same time, I want to be able to run. I want to be able to jump, sprint. Like I want my vision or like vision of an athlete to be me. I want to become that person. And so I kind of have that mindset or that ideal. of that, but I need to make sure it happens, and that's why I want your help with that. I've been doing really well with losing weight for the last, you know, year or so. I was at 227, um, and I was able to get myself down to 215, 205. Oh my God. Yeah, appreciate that. I'm at 205, 210 right now. I haven't checked my weight. I can check it tomorrow, but I believe I'm probably like 207 right now and I'm trying to get to like 185, 190.

Okay.

Whatever is going to give me that perfect strong look, but also athletic look with, you know, 6-pack abs.

Lean muscle. I know exactly what you're talking about. Trust me. Definitely. Trust me. I know exactly what you're talking about. And really, I love that you say that because here's the thing, right? Believe it or not, the body is a byproduct of what you're going to do, if you know what I'm saying. So, you know, you know, you know, uh, I don't want you to be worried that you're not going to get a good— no, you're going to get a good physique because you're going to be lifting weights, you feel me? So it's going to— it's literally going to be a byproduct, you feel me? It's just that we're going to focus more on your functionality, you know what I'm saying? How— because when you can move properly and when you can do all of this, the lifting the weights is just the easy part, you feel me? I mean, you know what I'm saying? Because you got to worry about your diet, you know, which is very, very important. That's like 90% of it.

Yeah, yeah.

But when you can move properly and do all these things, Brother, you're more motivated to wake up and go to the gym. I'm not going to lie to you. Now, when you feel strong, that's cool and all, but a lot of people are strong, but they're in a cage. They can't really move. They can really do just one thing, which is lift and bang out heavy weights. That gets boring. And that's majority of people. I'll be real with you. They just bang weights and that gets really— you're very stiff.

You know what I'm saying?

You don't give your body enough room to really express itself in a sense. But what we're going to do, and I love this because going to be working with me personally. So I'm going to show you, I'm going to do the workouts. I'm not going to tell you to just do workouts and you do it.

Nah, nah.

I'm going to be doing it with you so you really see what I'm talking about. You feel me? So you get an idea of it. I think in person when people can actually see it, they're like, oh, so that's really how it is and all that. Because on IG, I think when people see it, they're like, you know what I'm saying? It's cool, but how does it really help me in a sense?

You feel me?

So I'm going to give you a firsthand look on just how those things help you, how plyometrics help you, the short and strengthening cycle, how they help you move better, you know what I'm saying? How isometrics strengthen the joints and all that. So these things you're going to see firsthand and really see what I'm talking about. So trust me on that. You're going to be— it's going to be challenging, but you're going to enjoy actually having to work out. I'll put it like that. Let's be real.

You feel me?

Yeah.

So yeah, I'm literally looking forward to it. And I'm glad you told me about the things you have because the first phase, obviously the first day I meet you and all that, I'm going to send you the first phase.

You know what I'm saying?

We're going to do some of that and we're going to do some of my workouts because we're going to be working for like 6 months. I think it's also better if I, if I put you through some of my workouts because, you know, once we strengthen up, once we strengthen the body, right, we do a little bit of, uh, some things I like to do and all that that really do help. They won't, they won't, you know, they won't hurt you, trust me, you know. But we're going to take it slowly with you, you feel me, until, you know.

Yeah, I'm not worried.

Yeah, lovely, lovely, you know what I'm saying. Because I would do some of your workouts, obviously, you know, you're going to do some of mine, you know what I'm saying, just so it gets you, gets you up to speed. Because, uh, around this time, since, you know, you're in Jersey, which is perfect anyways, When it's getting to summertime, you know, you're gonna be coming, uh, we're gonna sprint, you know, we're gonna do that, which is lovely and all that. We're gonna sprint inside. They got a skin machine. That's cool. We're gonna do that. But, you know, really sprinting outside is better when it gets warmer. It's cold right now, which is fine. So it's cool. We're gonna do with what we got for now, you feel me? So ain't nothing wrong with that. Ain't nothing wrong with that.

So yeah.

Okay, cool. I got you.

I got you.

Looking forward to that, man. For real, for real. And yeah, man, like, you know, the first phase will really just be to bulletproof the body. We're going to focus on everything about the body. Shoulders, you know what I'm talking about. Knees, we're talking about Achilles, we're talking about calves, you know what I'm saying. We're talking about hip flexors, Copenhagen, doing all of that. Knees with banded, banded TKEs, you know what I'm saying. Uh, step-ups and all that. We're going to focus on all of this. So have no fear. That's like, that's like the main thing because these are your foundation, you feel me. If you want to move properly, you need strong knees, you know what I'm saying. If you want to squat heavyweight, you need strong knees. If you want to run properly, you need a strong hip flexor and all that. And if you want to be able to jump higher, you need strong calves and strong Achilles. So if these things are not properly addressed in the first phase, what are we really doing is what I always say.

That's exactly what I want.

So yeah, like I said, we're bulletproofing the body. So trust me on this, it's going to be fun, man. I actually do love working with my clients in person, which is actually fun because you get to do the workouts I'm doing. So it's actually funny for me. I don't want to scare you because it's It's nothing like that.

Nothing like that. One thing I want to say is don't be afraid to challenge me, man. Like, I may show up here and there, maybe tired sometimes, but like, yo, push me. I'll accept the push.

I love that, buddy.

I love that. I really do love to hear that. Because I mean, I was going to plan on questioning you regardless, you know what I'm saying? But I love that you told me that, you feel me? I love that you told me that, you know what I'm saying? Trust me, you know what I'm saying? It's going to be fun. You know what I'm saying? You actually going to look for coming to the gym, which is really, which is really the most important part because like it just shows your mental is healthy, you know what I'm saying? Because a lot of people, you know, they get scared of it. A lot of people, they get scared of change, but change is— it's, it's important, you know what I'm saying? It's, it's a, it's a lovely thing really, you know? So you get to see what you're capable of. I mean, who wouldn't want to see what you're capable of? So yeah, you know, it's a lovely thing, buddy, and I'm really glad starting off the new year too. Let's, uh, let's work, you feel me? Let's, uh, let's get you right. Trust me on that. Let's get you right. And, uh, yeah, if you, you know, if you're down to start tomorrow, I will be there, you know what I'm saying?

We'll be there.

I bet.

8 o'clock, right?

Yeah, uh, 8 o'clock, I'll be there. Trust me on that, I'll be there. Uh, you know, do you have the address?

Um, no, I just gotta look it up, but, um, you gave me the name.

I text you the address. I got you. I'm gonna text you the address. Like, why don't we get a call? I just text you the address. Trust me, easy peasy, you know what I'm saying? I text you the address. So yeah.

Okay, cool.

I'll be there tomorrow. I'm saying, like I said, we're gonna get— we're gonna get you right, you know what I'm saying? Uh, I think you said you have to like, uh, 10 to go to work. What time?

What time?

Uh, well, I, I assume, um, our workouts is an hour. So however long you want to do, I'd probably say, um, I'd probably want to be done by like 9:15 so I at least have 15 minutes to get in the shower and then head to work by like 10.

Okay, okay, love you. We can do that. We can do that. No worries. We're gonna do that, you feel me? Uh, tomorrow I pretty much have what's planned already. So, you know, like I said, I'm gonna send you the first phase tomorrow. Either either either what's it called once we get done working out or before we work out. I like I got it on my on my doc, so I'm gonna send it. Well, I'm gonna finish. I'm gonna finish. You know, going going over the things and just writing a little bit of things there. Like you know, like a diet and all that. Really, you're gonna be on a constant deficit.

You feel me?

But we're still gonna try to. So we're gonna progressive overload each week. Obviously, we're gonna try to lift because heavy lifting heavy weights actually one of the best ways to actually you know like. really, uh, quote unquote tone up the body. I don't like saying that word, but that's kind of what it is. You know, you kind of build muscle when you lift heavy weight. You know, you shed fat too. So it's really one of the best, uh, one of the best things to do. Obviously heavy weight to your body composition, to your strength, you know what I'm talking about?

Right.

So, you know, like I said, we're going to challenge ourselves. Nothing wrong with that. Um, but yeah, I'm gonna have you be on a, on a, on a constant deficit, but you're still going to lift heavy weight so you don't get any weaker. You feel me? That's very— that's like That's a very key component right there. Because while you're on a calorie deficit, you don't want to make the mistake of lifting lighter weights because you're on a deficit, so you're going to get weaker if you're lifting a weight that feels comfortable to you. So in a sense— Correct. You got to lift weight that doesn't actually feel comfortable, but it doesn't kill you, but it's just challenging. You feel me? That's actually a good thing because by you doing that, while you're losing fat and all that, you're not losing any strength. You're not getting any weaker. weaker, you feel me?

Correct, yeah.

So yeah, so that's super important, and that's the mistake a lot of people, they tend to make. They, they get in the calorie deficit and they, they, they, they lift weight that feels very comfortable, but whole time you're actually losing strength because you're literally losing all that fat, you know, all, you know, all that weight. So, you know, you know, your strength is going down with it too. So we're not going to make that mistake, you know what I'm saying? Like I said, I'm gonna, I'm gonna still have you, you know, challenge yourself to the point where, you know, you know, it's, it's doable and not obviously, you know, I'm gonna kill you in a sense. So yeah, I got you.

Okay. Um, what you call it, um, will we take— be taking like, um, pictures or measurements before we start tomorrow, or should I—

Oh yeah, for sure. Yeah, the, the— what's it called? Um, it's, it's, it's in the gym, right? But I think you got to set an appointment. They be doing too much with that. I don't know why you got to set an appointment. I, I— you would think they would just have a scale down there for people to just step on and all that, right? But yeah, but it's, uh, if you want to do that at, at home, if you have a scale at home, you want You wanna do that?

Yeah, I'm gonna do that.

Perfect. You take a picture of that, you know, you take a, you know, you take a picture of, uh, you just beginning, you know, like, you know, a clear— like, you know, your wall is perfect actually, clear wall, you feel me? Uh, you know, you got pants on, you got your shorts on or sweats on, and, you know, just, uh, no shirt. We take that, we're gonna go off that, you feel me? But that's, that's gonna be the first— that's gonna be the, that's gonna be, uh, the guideline what we go off, you know what I'm saying? So, you know, we do proper body composition. So yeah, we're gonna go off that. I'm saying, I'm gonna look at it and like I said, it's gonna be a byproduct of what we do anyway. So you're gonna get the physique regardless, you feel me? Especially if you're met with the calorie deficit as well too. So I'm not too worried about that. What I'm really worried right now is us getting your foundation right for the 4 weeks we're gonna have. Hopefully it takes 4 weeks. If it takes, if it takes, if it takes, uh, the first phase takes more than 4 weeks, we're gonna go to 5 weeks. But it's fine though, because you know, you're gonna be working with me till summertime, which is perfect anyways. You know, summertime, I mean, we're gonna be outside for the most part, if I'm being real with you. Outside, for the most part, getting our steps in, which is very good, you know what I'm saying? You know, you move around a lot, you're shedding fat anyways, you know what I'm saying? Uh, get our steps in, get a good sweat in, and come to the gym and, you know, do what we got to do, you feel me? So it's all good, it's all good.

Yeah, okay, cool. All right, so I'll definitely take care of that, um, at home here. And then I think, uh, we said we're gonna do 4 days this week— Monday, Tuesday, Thursday, Friday.

Monday, Tuesday, Thursday, Friday. Uh, you don't want to do Wednesday? Um, man, actually, actually, actually, hold up. Let's, let's do that. Let's do that. Let's do Monday, Tuesday, because I, I, I think what's it called, your body needs to adjust in a sense. I know there's nothing wrong with that because I'm at the gym every day, but that's actually smart. Let's, let's, let's cut Wednesday a little bit, uh, a day you can rest and all that, get your, get your bearings. Then Thursday and Friday. Yeah. Then obviously you rest on Saturdays and Sundays, you feel me? So that's actually very good because that's what I used to do before with my other clients. So let's do that. Let's do that. Nothing wrong with that.

Let's do that.

Since I sit down a lot, right, what I typically like to do is wake up, you know what I'm talking about, and do a little bit of exercises to strengthen my joints and all that. Because when you sit down a lot, I kid you not, your lower body will take a toll on it, you know what I'm saying? It's gonna hurt, trust me on this. So to mitigate those pains or just any of those weaknesses, I typically will wake up and do things like this. Let me show you. And this is for a lot of you, you know, desk workers that sit down a lot too, you feel me? Or just busy individuals that, you know, sit down a lot at your job. You know, I got a dumbbell with me, 25 pounds. We're doing iso split squats, gentlemen. Let me take my socks off. Iso split squats.

How do we do this?

Simple.

Put it there. This will target your knees. And hold it for a good 15, 20 seconds, gentlemen. This will target your knees. Iso split squats. Unilateral training right here. It also targets a little bit of your hips too, you know what I'm talking about? Your hip flexors. Do it with the other knee now. As you can see, I'm also on my Achilles as well too. I'm literally killing 3 birds with one stone.

Impressive.

For real. 15 to 20 seconds is all you need, ladies and gentlemen. I was not counting, but it's all good. Now I'm gonna take this and I'm gonna do this. Ah, open up my hips. You know what I'm saying? I'm gonna open up my hips. Ah, open up my hips. Open up my hips. Open up my hips. Works on your knees too. Do not be scared. You're gonna hear them cracks. It's all good.

You understand?

Then you can do your back as well too, you understand? A good spinal reset. You don't have to make the noise I'm making. I'm just, I'm just a little bit of a character. It doesn't take the wind out of you, you feel me? It's good to do it, you know what I'm saying? Hopefully my next client is ready now.

You know what I'm saying?

Uh, oh, your boy look kind of jacked. Oh, any excuse to show off the physique you work for, always do that. All right, y'all, let's get in the next meeting. What's going on, bro? It's all good, all good, man.

How you doing?

I'm doing good, doing good.

Can't complain.

Feeling good today.

How about yourself?

I'm doing good, man. Just, uh, this is a busy day. Back to back to back to back to back meetings today because it's a new year. Everybody trying to get in shape, man. Ain't nothing wrong though. I respect it. Ain't nothing wrong with that.

That's good though.

That's good though. I'm saying, love the year, brother. Love the year, man. How's your new year going though, man?

It's going good. Um, I feel like I didn't got a good start on the new year as far as like what I want to accomplish this year, goals, and just getting everything in place really. And, um, I feel like it's a good start though, 4 days in.

But no, it is. I mean, it's not a sprint, buddy, you feel me? I mean, like, like you said, you said yourself, 4 days in, so it's— I mean, it's really just started.

Yeah.

So yeah, you're good, you're good at that.

Trust me. I'm very optimistic. Yeah, I feel very optimistic about this year. I feel like this is the year where it's like I'm gonna like kind of accomplish just a lot of stuff that's like just been on the brink. Like I've been on the brink on accomplishing So, you know, a lot of changes this year.

Not kind of, man. You will, buddy. You feel me?

Not kind of.

You feel me? Like, you know what I'm saying? We, we want to go into everything knowing it's gonna happen. You feel me? Now, now, God forbid, let's say it feels like— it's fine. At least we, like, we did not say, oh, it was good, it was gonna do that. You know what I'm saying? We, yeah, we went into saying, you know, we're gonna do it and all that. So we want to set our expectations really high and obviously work towards it. So, but you know what I'm saying, nothing wrong with, you know, you saying that, you know, that is just profound in yourself, literally, you feel me? And I, and I like that. I like that, you feel me? You know, you, you already have a vision set on what you're, what you're, what's called already planning to do, and you're gonna— and I know you're gonna, you know, obviously establish that by, you know, putting in the work.

Yeah, I appreciate that. I appreciate it.

Of course, man. It's really the mindset. Everything starts with the mindset, you feel me? Like, you know, if the mindset is weak or, you know, if it dwindles a little bit with any inconvenience, it breaks, you know what I'm saying? So, you know, 2026, listen, you know, let's have that strong mindset. Trust me. Yes. It's always going to help you. So yeah, man, you feel me? And, uh, Jason told me a little bit, you know what I'm saying? Let's, uh, you know what I'm saying, like, just tell me, tell me, you know, really just tell me, you know. He took— like I said, he gave me a little rundown, but, you know, let me, let me hear from you, you feel me, brother? Let me, let me hear what your goals are, you feel me? And obviously I'm not gonna take too much of your time, you know. I just, you know, I just want to understand. Yeah, that's fine, for sure.

Um, so as far as my goals, as far as like, um, working out everything I feel like I never— it changes frequently because I never really had like an over— like fitness wasn't a thing that I was like doing in high school or nothing. Something like I started in college, and even when I started in college, it wasn't really anything where I was like, I wanted to overly like, you know, get big or this or that. It was just something where just like I kind of— we had a gym, so I was just like, let me just go there.

All right.

It kind of like, it was an escape away from the campus. That's just how I kind of found it. So it wasn't at first, it didn't start out as far as like working out or looking up workouts and everything. It was kind of like, I'm just going just because that was my hour to alone from the world and just everything that I had going on. Mm-hmm. But then overall, like since I've graduated, I've been at home with one of my homeboys and we started working out and that's when it kind of started implementing where I was like, okay, like As I sent you the pictures, like, I'm like, okay, I do see different changes in my bodies and doing stuff like getting tattoos and stuff. I'm like, okay, like, this tattoo will look cool if I get this bigger and this. So it's just stuff like that. But I feel like overall it was, um, I didn't have a goal, but I feel like I see people with me. I'll be seeing people that aesthetically, like one dude that I see on TikTok, his name is, um, Cheetah, Swole Cheetah, I think. That's just— but he's like a 5— he's like 5'7 or whatever.

Okay.

He's, he's the first— like, not the first, but he was one of the first short people that I really— I'm like, like, dang, like, your body's capable of looking like that. Like, as far as me, because I see a lot of, a lot of my friends— I'm the shortest one out of my friends. So when I see— they played sports in high school. So when I see their frames and stuff, it was kind of like at one point it wasn't achievable. But then nobody in my family really lifts, so I'm like I don't really have that measurement where it's like, okay, I can reach this point. It was kind of just like what I wanted it to be in my head. But seeing more people, like seeing more fitness people, it's like, okay, like I can, I can see myself looking like that. I can see myself looking like that and everything. So it's kind of just— but then when I seen like your stuff, it brought a different kind of energy because you didn't go with it with the approach of, okay, like just go in there and lift heavy weights and eat as much food. It was a different thing. It was different as far as like even when talking to Jason, When he gave me your 3 rules and everything, just as far as Bulletproof the Body, I'm like, people don't like, you know, they don't go with the mindset as far as like, okay, you start with your core and your joints and then, you know, it makes everything easier for the long run. And even just as far as your focus with focusing on older people that are in like work environments where you might not be able to do the most work, that just kind of spoke to me just at the position I'm in my life right now. Okay. I work a third shift job. So even today, I got off at 7 this morning.

Yeah.

But sometimes in order to work out with my— get those good workouts with my friends, I have to sacrifice. I'm like, okay, I'm gonna go to sleep later in the day so I get a 7 AM workout in. And then that's when I— we just went and got food. Like, we worked out this morning, went and got food. So it's just kind of that sacrifice. But it was my first time where I really— like, this year was my first time where I really kind of took a step back from my friends so I can prioritize Getting off work, sleeping, and just like re-locking in and falling in love with the gym. And then when I met you, like your stuff, like seeing your stuff, it just kind of sparked me as far as like, okay, that's some stuff I want to focus on. Because even like, I feel like when I used to play sports like basketball and stuff, you know how you twist your ankle and do little stuff and you just kind of just ice it and just go on about it. But like now that I'm getting older, I'm starting to like, I be realizing like, okay, like my ankle feel a little like a tweak. And I've went to physical trainers and stuff and everything. And you know, they just be saying It's probably like a small, like a recurring thing and everything. But it's like, okay, so I realize when I go to the gym, I don't take the proper time to like, you know, warm up or work on my knees and work on the different parts. So you just really tapped into where it's like, okay, being intentional about every little detail so it all comes together and makes sense. And then of course, with my posture, core and everything, it's just like other little stuff that I want to get into as far as like even with just like Pilates and just different stuff, yoga and stuff, I realized like my body is very stiff when I'm doing movements and stuff. But it's like, okay, with me being this— like, just seeing you, like, me being this young or whatever, like, I shouldn't be feeling like this.

Like, so it's like, you should start feeling stiff when you're like at least 50. At least 50.

Exactly. And then just the aesthetic too, like, it's like the overall just aesthetic is just like, okay, cool. Like it would be cool to see abs when you sit down and just different stuff like that. So overall, that was just in my mind over there. I was watching your stuff for like the past, I'll say, I want to say 6 months or on. So it was like, it was, I feel like—

Appreciate it, brother.

Yeah, this past year, like this past, I mean, couple weeks or so, it's like, it's really just like was on my head as far as like, okay, like start the new year, I really want to tackle like just doing stuff differently and not just stepping into the new year doing the same type of lifts and everything. And then I was telling Jason too, like, it's just so much stuff on the internet with people selling stuff and you just kind of just don't know. It's just the internet got so much stuff where every single day you seeing something on TikTok where it's like, this is the best new split or this workout. And then you just kind of like, ah, like, am I— is what I'm doing not working? Especially if it's like over time you're not really be seeing results or whatever that you want to see. So it was just kind of like, I was like, okay, let me just see everybody or whatever, see my favorite people and stuff. And let me just pick one person and just lock in with them and just like really dedicate my time and energy. And it was my first big investment as far as like, because usually before I used to be like, I wouldn't be real big as far as like, like, as far as I didn't understand personal training as far as the money aspect. But I think that's just because I was younger.

So I'm like, What?

Like, that's, that's crazy that people are paying this. But even though—

You need to provide help as well.

I'm like, no, like, it makes sense. Like, you, you investing in yourself, you can't look at it as the money part. You're looking at it down the line after 3, 6, or a year. Like, you, you invest your time and everything into this person, into— and they invest their, uh, trust into you and everything. And it's like, when you see that result, it's like, okay, you're not gonna be thinking about the money or whatever afterwards. It's like, you're gonna have a new way of living. And even what Jason was saying, as far as like he was saying that, uh, you want people to, um, take what you teach them and be able to go on, you know, by theirself. It's not nothing where it's like I do the training and I—

You're gonna depend on me? Yeah, nah, yeah, like depending on you.

No, once I stop talking to you, like, it's like nothing like you implementing, like, you know, the strong suits.

Lifelong habits, quite literally, buddy, you feel me? Because, you know, uh, At the end of the day, right, you know, you're eventually going to have kids, you feel me? You know, you want to pass this on to your kids and feel me like, and not funny enough, right? I actually have a client. His son plays. His son is seven years old. He plays soccer and all that, and like he uses a program to him. Like he can't go to the gym obviously and all that, but the sprint, the sprints and the A skips, the B skips. He has literally told his son to do this and all that. So you know, like like that is just that's an amazing thing. Literally, you feel me? And also, you know, I'm glad you said that. You know what? what stood out from you saying this, right, is that, you know, there's a lot of people, you know what I'm saying, there's no, there's no one best split. Like, if you watch my videos, I've never said, oh, my split is better than anybody's, because here's the thing, it all depends on what your goal is, literally. Now, if your goal is just, just to build, build some big muscles and, you know, really never move, that's fine. You know, you do that, uh, push-pull-leg split, that do you good right there, you feel me? But if your goal is to, you know, be very functional and all that, you know, you're gonna do a lot of, you know, you know, like, like you see, you've seen the, uh, Athletic exercise, intentional exercise, you feel me? This will help you in a sense. And the crazy thing about it is that you're going to build a physique along the way because that's the byproduct of you lifting all these weights and doing all these sprints and all that. That's why I always implement sprinting. A lot of people, when they come to the program and I'm like, yeah, you got to sprint. And they're like, sprint? I never really done that. I'm like, nah, you don't got to do no sprinting sprint. You just got to sprint. You know what I'm saying? You just got to run.

You feel me? Yeah.

And here's the thing. They always think they got to run a sub-10, I'm like, bro, no.

Right.

Bro, what are you doing? It's not no track, bro. You good. As long as you're putting in that effort, because sprinting, I always tell people this, sprinting is a byproduct of— testosterone is a byproduct of effort. You feel me? And we need testosterone to obviously build muscle and lean out and all that. By you sprinting, you will literally spike your testosterone up because you are literally putting in effort. You're trying. You cannot half-ass a sprint. Yes, I mean, to a certain extent, you can somewhat try to half-ass it, but really though, when you're sprinting, You're sprinting. You know what I'm saying? You might not be the fastest, but you're still sprinting.

So you can't really—

Yeah, you're still sprinting.

You can't really half-ass it. And by you doing that, that will spike your testosterone up literally. So yeah, buddy, you know what I'm saying? Like I said, I'm glad you said that. I already know what you're looking for in this, you know what I'm saying? You want to build muscle, but you also want to be able to move.

You feel me?

I mean, that's the goal right there. And like I said, all these functional exercises, they're a byproduct of what you're going to look and what you're going to be like. You know what I'm saying? Yes. And I appreciate the trust you put in me. Like I said, we're going to get you right, literally. That's the whole point right there. And I'm going to go step by step with you in a sense. I'm not going to give you a— so what I used to do, which was my mistake at first, I would give people the whole 3-month program and just overload them. That's very dangerous because you're seeing a lot of workouts that you want to try, which one you think—

Yeah.

You're going to see a lot of new workouts you've never seen before. Obviously you're going to have to research it on YouTube, which is Which is actually a good thing because you get to really see it and analyze it, but you're never going to spend more than 2 hours in the gym or anything like that. You feel me? It's quick and efficient.

Yeah.

And the best thing about this is that when you're done with your workouts, because each phase is 4 weeks, you feel me? 4 weeks neuromuscular connectivity and obviously for you to progressive overload. So I'm not going to have you split hopping each week and do it. No, no. Each 4 weeks, you just up the weight up 1 to 5 pounds, whichever one you feel comfortable with. But that word comfortable, right? I should elaborate on it in the sense how you don't want to be too comfortable with the weight. Because if you're too comfortable with it, you're never going to grow. You feel me?

Yeah.

Yeah, that makes sense. You definitely need something that challenges you. Trust me, when I'm on a cut or just really whenever though, bro, I always lift heavy because, you know what I'm saying? The thing about lifting heavy is that it's one of the best ways to also shed fat off you.

You feel me?

It's going to spike your testosterone. You know that feeling when you lift something heavy, you're hyped after that?

Mm-hmm.

That's literally your testosterone being spiked because you just put in some effort, you feel me? That's a natural response. So I really want you to really challenge yourself. Challenge yourself not to the point where you're going to pass out. That's not it, you know what I'm saying? But challenge yourself to the point where you're like, damn, I actually did that. I lifted that. I thought I wasn't going to lift it, but I lifted that.

You feel me?

What that does is, like I was talking about the mindset, that does something to the mindset, buddy. Trust me on that. You feel me? Because you know you can do that, right? Now you almost get this rush that anything is possible, which is a good thing actually, you feel me? You want to feel like anything is possible.

Yeah.

Because if anything's possible, you're never really going to be doubting yourself. You're actually going to go into everything with a very positive and very confident mindset, you feel me? And especially in the gym, the gym builds that. It's going to build that character in you. So yeah, man, like I said, I definitely know what you're looking for. And I'm definitely going to implement some plyometrics today. Plyometrics are very good for you. to stretch and shorten your cycle. You want to be able to be athletic, move side to side, you feel me? Higgins post and all that. Just things like this. And obviously unilateral exercises for us to strengthen each and any imbalances you may face. That's also very important.

Yeah.

So yeah, man, like I said, the first phase will be the main thing for us to strengthen our foundation. If your foundation is weak, you know what I'm saying? If we do not eliminate these weaknesses, me taking you to phase 2, because phase 2, we're doing power cleans, we're doing all these good things. You feel me? But for us to do that first, we must strengthen the foundation first in phase 1, you feel me?

Yeah, that makes sense.

I call it bulletproofing the body. A lot of people really do ignore that, if I'm being real with you. Everybody's used to banging out some heavy weights, but this is essential, you feel me? Because this will keep you not— it will make sure you're not injury prone. And you can mitigate any injuries by strengthening your joints and all that. So you can go about your daily life, having fun activities, playing sports, you know, not having to really rely— not having to really, uh, worry about your ankles if they're gonna snap one day and all that. Because one thing about the ankles, bro, like, I ain't gonna lie to you, depending on where you step and if they're weak too, you're breaking that. Trust me on that.

You feel me?

So, uh, I've seen it in person. Look, I've seen like, you know, like, like, I've seen a dude break his ankles right in front of me, bro, and we're playing soccer.

You feel me?

So, I mean—

Yeah.

And it's not— and it's not even like he did a wrong step. He just walked, bro, like literally. So it's crazy, but it's one thing that, you know, that it must be addressed, you feel me?

So you gotta get your rest.

Yeah, literally. But trust me, you text me, I'm gonna respond to that, you feel me? But I want you to do that too. I want you to ask questions and all that. If you don't have questions, that's fine, it's cool. But, you know, like updates here and there, I love it, you feel me? I really do enjoy that. Trust me on that, you know what I'm saying? Because it shows me you're definitely focused on this and you're serious about this, especially since it's a new year. I don't want you to be motivated and, you know, the next couple months, you know, you're like, uh, you know, no, I don't want that, you feel me? I want you— yeah, I want you, you know, now motivation is, uh, it's a tricky word, right? What I'm, what I'm looking for is really discipline, obviously, because motivation, it's a spark of fire that can, that can easily dwindle.

Come and go.

Yeah, but at least, right, what I'm, what I'm, what I'm asking for you, right, is just the discipline, you feel me? Some days you may not feel like it, but at least, you know, if you take accountability and you just, just update me and all, that's fine, you know what I'm saying? Nothing wrong with that. We're human, bro, you feel me?

Yeah.

You know what I'm saying? Uh, like I said, I'm never gonna, you know, give you a slack for that and all that, you feel me? So yeah, but, but really though, buddy, you know, like I said, I got you with that. When I'm— when I get done with the program, I'm gonna send it, uh, late this night so you can really look at it, you feel me? Then the first phase, we can just go over that, you know what I'm saying? And, you know, just keep me updated, man, you feel me? Yeah. Real simple, nothing crazy, you feel me? This is really just to get you better, you know what I'm saying? Get you better, get you fit. The body is a byproduct of what you're going to be doing, so trust me on that. And also one more thing, right? If you feel like— because, you know, the workout is supposed to be efficient, you know what I'm saying? You're gonna get tired, obviously. You're gonna get tired when you start progressive overload lifting heavier weights, obviously. But some days when you feel like you got enough energy and all that, you want to bang out extra weights, bicep curls and all that, do that. I always say do complementaries, you know what I'm saying? Nothing wrong with it.

Okay.

Because, you know, you— because, you know, everyone's not the same. You're not always going to be tired, you know what I'm saying?

Yeah.

Like, you're not gonna be sweating bullets. That's that Instagram stuff right there, you know, them boys be sweating bullets. And they're like, hold up, like, bro, you just— I ain't gonna say that's not— yeah, like, like, you don't gotta— like, because I think people get it because you don't have to sweat. Because I think someone, someone asked me in my video, he's like, how come you never sweating when you work out? I'm like, bro, I'm in Jersey, it's cold as hell up here anyways. But not only that, right, I don't gotta sweat for you to know I worked out. I literally just worked out. I just rest a lot, so obviously I'm not gonna be sweating 20, you know what I'm saying, every time I lift the weights.

Yeah, I don't sweat it. I only sweat if I do cardio.

Same thing too. So I'm surprised people be like, bro, I was so surprised people be thinking these dudes like, like, I just like, like, you gotta sweat 24/7 to know you're working out. Like, bro, I'm literally resting, bro. Of course I'm gonna stop sweating and all that, bro. Like, hey man, but you know, I guess it's, you know, it's a new thing in social media, but it's cool though. So that was actually a very funny-ass question. I was like, I gotta sweat?

Yeah.

But nah, that's all good though, bro, you feel me? But, but I got you though, but, um, and one more thing, if you can What's up, buddy? How you doing, man?

Good, man. How are you?

I'm doing great. I'm doing great, bro. Doing great. How was, uh, how was, uh, everything? How was the service and all that? How was that?

Oh yeah, everything was good, man. Uh, it was great service. It just kind of took me so long trying to, um Everything broken down? Uh, can I kind of get on this call?

Nah, you good, man. I didn't want to rush you, you feel me? And, and I see you driving too, so obviously, like I said, I'm not going to take too much of your time, but because I want you to focus and all that, so it's all good. Plus, you know, when I spoke to Jason, he gave me a rundown. Literally, he gave me, uh, because, you know, he said y'all talk went well, and he really gave me a rundown. So I, I actually started, you know, I'm like not halfway through, but I started writing a program. Obviously, I will finish it late this night. So no worries on that. So because, you know, this is a, this is a brand new year, and also tomorrow is Monday. I want you to get like started as soon as possible, you feel me, buddy? So yeah, but I just wanted to, you know, just talk to you for a little bit, you know what I'm saying? You know, just, just tell me what you're looking to get out of this, you feel me? Like I said, Jason told me, but I know, because I just want a little bit more from you, you feel me?

Yeah, yeah, absolutely. Um, like I was telling Jason, but I can go into a little bit more depth, like just, uh, getting Back into what I used to do. I mean, I was a competitive person when I was you know in track and field, and I love that. I kind of just missed the just that like I don't know you only a few people people that do it know what I'm talking about.

I know what you mean.

I'm pretty sure you do.

I know what you mean.

Just that like that drive that like I get. I told him when I was on the call I could get kind of bored in the gym. Mm hmm.

Yeah, lift the weights, right? Yeah, yeah, it gets boring, man.

Yeah, exactly. So I came— when I came across your page, excuse me, it just reminded me of the stuff that I kind of— some of the things I've done, and something I'm like, oh, I would like to try that because it's something just different, you know. And just keeping my body while I'm young, and you know, you're only limited, uh, with time. So while I have the time, just Just being able to use my potential and my body to just push it to the limit.

Yeah, full capabilities.

Yeah, exactly, exactly. So that's really it, man. And I believe you guys will you and the program that you have can get me to that point. Like I told him too, you know, I want to get back into competing a little bit to see you know what I can do.

Oh yeah, for sure.

Yeah, where I'm at now. So that's pretty much.

Oh no, but I got you. And I, I really love that, man. Like, I really love when I talk to guys and they're, they're telling me about, like, you know, like, like you just said, you know, lifting weights, just only that, that's boring as hell. Like, I'll be real with you, you know what I'm saying? Like, that's, that's real boring, you know what I'm saying? Like, it's fun, obviously we gonna do that, you know what I'm saying? We gotta build some muscle. But, but when you're only doing that and you go, you know, do a little cardio, you go home, you don't even want to come to gym sometimes.

I could be in the gym for like 2, 3 hours just because I'm still trying to— like, I don't feel tired yet. Like, I feel like— I feel you, bro. You know what I mean? Get to that point. So just with the weightlifting, that's how I feel about it. And I can, like, you know, I'll do cardio, maybe like a 3-mile run on the treadmill. I just tackled, like, you know, StairMaster for real, like trying to do that, just trying different things, you know. And, uh, So yeah, yeah, yeah, like I totally agree with what you're saying. It could just get too boring when you're trying to be—

still have that like athletic drive, that drive and all that, man, without the sport. So because, you know, you, you got to add that sprinting in it too, you feel me? You got to add that sprinting, the plyometrics, the isometrics. All these things are good, man. We talking about broad jumps, bounding, you know, this, this is fun. This actually make you look forward to going to the gym, you feel me? So I, I understand what you mean, but trust me, and like I said, I got you. Because the program, you're going to see what I'm talking about, man. It's detailed, but it's also very simplistic. So you know what to do as soon as you go into the gym. You feel me? Your warmup first, your A-skips, B-skips, these simple things because you don't really— a lot of people make the mistake of doing stationary stretches when warming up when you're about to do athletic work, which is so bad because that's actually how you injure yourself.

Right.

You want to do dynamic movements. You feel me? A-skips, B-skips. You know what I'm talking about? moving your shoulders up and down, alligator crawls, all these good things, brother, they help you. So like, I know exactly what you're looking for, trust me on that. And I got you, you feel me? And I'm gonna just break down the program real quick, obviously, because I'm gonna write the first phase. I should be done with it obviously this night. Then when I send it to you, I'm gonna take you to the second and third phase, because each phase is pretty much a month, you feel me? 4 weeks for neuromuscular connectivity. So really all I'm gonna have you doing is obviously, you know, like I say, well, the first phase we're gonna focus on bulletproofing the body, which is super important, your joints and all that. You already know how this goes already. First phase, we're gonna focus on that, but you're still gonna do some weightlifting, box squats, all these plyometrics. You're still gonna do that, strengthen the tendons and joints, obviously. So yeah, you're still gonna do this, but obviously each week we're gonna progressive overload. I mean, you know your body all too well, so you're gonna add whichever weight feels— I don't wanna say comfortable, 'cause that's a bad word to say, but whichever weight feels challenging. Challenge it, but not to the point where you're gonna pass out, obviously. feel me? Because you, you know your strength levels too well, to the point that if you're lifting some heavy weight, you gonna know you lifted some heavy weight. I mean, you know, you can't even— you can't even fake that, you feel me?

Right.

So yeah. Oh yeah, apologies, my bad. You was gonna say something?

No, no, I just agree with you. Like, all that sounds good.

Oh yeah, yeah, definitely. You know what I'm talking about? Like, like, you're gonna know all too well. So, you know, I always tell people according to your strength levels, because, you know, by you doing that, you're gonna know if you got to push yourself, you know, which I, I can only tell you the type of dude that likes to push himself. So I'm not too worried about that, you feel me? I'm not too worried about that. And I'm gonna drop a diet plan in there. I'm, uh, what I, what I typically do, right, like I tell all my guys, is like I put a standard in a sense where it's like if your goal is to cut, if your goal is to cut, right, you go 300 and 500 below your maintenance and all that. If your goal is— because that, that's like, that's like a sweet, uh, it's like, it's like a sweet spot, it's like a good number in a sense. And if your goal is to gain, gain, uh, weight in a sense, I like, I like I like to go with the lean bulk route because it's much safer and healthier than a standard bulk, which is actually very unhealthy for your body. A lean bulk route, you go 300 to 500, so you gain weight, but it's like you don't gain excess fat on you in a sense, you feel me?

Yeah.

Because really when you eat that much too, you're going to be inflamed and bloated and all that. So we want to avoid that. So you're just going 300 to 500 above your maintenance. Like I said, real simple and real easy to follow along, you feel me? Because you're going to be eating high protein too. As long as you're eating some good, clean, high protein along with some carbs, you're genuinely good. I kid you not, you feel me? Obviously, your sleep, you know, you got to sleep on time too because, you know, we want to mitigate cortisol. You know, that's that. People forget about that, but that's super important, man. You know, if your cortisol spike, you can do whatever you want to do in the gym, but you ain't gonna see no progress, you feel me? It's gonna cook you. So we do not want to sabotage ourselves, brother, you feel me? We don't. We definitely don't want to do that. But yeah, man, I mean, I'm glad you said this because like I said, The way you want to work out is how I love to work out. So, you know, I, I, when I, when I write the programs, I make sure I write it exactly what I'm gonna do too. That's the crazy part.

So, you know what I'm saying?

Uh, I'm looking forward to, like I said, dropping the first phase down. You're gonna see, like, I'm gonna break it, I'm gonna break it down. It's gonna be real simple. You know, you're not gonna, you're not gonna be looking at your phone reading through, like, like nonsense. I mean, I'm gonna put a little bit of, you know, just, you know, motivational words, you know. But, but for the most part though, you feel me, I'm gonna make it real, like, simple going so you know what exactly you have to do to You feel me? And also when you're done with your sessions, because the first phase is really just, it's like an introductory Bulletproofing the body. You're still going to work out, but nothing too crazy. But when you start going into the weeks and all that, progressive overload, then it gets obviously a little challenging.

You feel me?

And obviously if you want more challenge, like I said, you know what I'm saying, you're just going to be lifting heavier. That's all it is but progressive overload, sprints and all that. I'm not sure where you at right now, but I'm in Jersey, so it's cold over here. Well, what I typically do for my sprints, I just do on a treadmill or the skin machine, you feel me? So what do you do for your sprints? Uh, is it cold? Was it cold where you at?

Yeah, I'm in, uh, North Carolina, so it's around that time of year where it's like—

Oh, okay.

You can see it could be in the winter, but it could get hot out of nowhere, so it depends how it is.

But yeah, I could do—

we have like an indoor, um, track.

Okay.

Yeah, YSCA that I go to, so I can do it there.

That's tough. Okay, okay. Yeah, because I was gonna say, because I know sometimes, uh, well, a lot of my clients, well, when they can't, uh, when someone's— because some of them, they're up there up north over here. I got some in Boston and all that. When they can't really sprint outside, I just tell them you can substitute with a treadmill, you know, do a little hill, uh, hill sprints and all that. I'm talking about you put it up, you know, you sprint, rest, sprint, rest, and all that. You feel me? So, you know, we can always, uh, we can always, uh, uh, change things up. That's not a problem at all. We can always do what What we can do and all that. So I'm not too worried about that. I just wanted to make sure you were able to do do these things and all that for sure for sure. And yeah, man, like I said, I got you. But you're obviously driving. But when you get done driving, if you can please send me your email because I don't think Jason sent sent that to me. I'm gonna update you this night. I'm gonna text you when I'm done. And like I say, you know, just get started tomorrow, buddy. You know, just keep me updated. If you have any questions, please ask. Please, you know what I'm saying? I'm here literally. I will be up early tomorrow because I gotta go train the client. But really, if you if you work out in the morning, that's fine. I'll be on my phone. I'll probably if you have a question. If you don't, that's still fine. You feel me? Just you know a good update is is cool. And you don't have to update me every day because some people probably don't like doing that. I I you know gotta be like ah because I know some people don't like doing that.

Trust me.

I got some like they're like yeah I'm just I'm just I'm just let you know bro. You feel me? Like they chill about it too. So they you know I'm saying because I don't want to be on nobody's ass like that. You feel me? But yeah. But yeah, you know what I'm saying? You know, you, uh, you think you felt good, you know, just let me know, you feel me? Any, any troubles, let me know. And yeah, we're gonna talk, you know, we're gonna always talk too, you feel me? We're gonna talk when you're free because I'm gonna call— I'm gonna text you if I call, of course, you feel me?

Okay, definitely.

Yeah, I'm about to call this client right now. I'm about to talk to them real quick, get them onboarded.

Let's see what it is.

Ethan, what's up, buddy? What's going on, Coop? All good, all good, man. How you doing, man? How's your Sunday going? It's going all right. Respect, respect, man. Oh, my bad. Oh, oh, never mind. I'm just connecting over there. I have that. Let me connect over there. Oh wait.

Oh, wrong, wrong one, wrong one.

Oh, my bad.

I was calling the wrong—

where was that? Oh no, never mind. This it's the same chat. I'm tripping, bro. My bad because I was trying to I was trying to join it on my on my laptop.

It's just better. Let me see.

Your number is four four seven four seven zero, right? Yeah, four seven zero. Okay, okay. Bad bad. Yeah, let me let me join that. I'm tripping then. I'm connected.

Let me join that.

But yeah. All right, Brody. Let's talk, man. I got a little rundown from um. From Jason, man. But let me, you know what I'm saying? Let me, let me, let me hear from you, buddy. You feel me? I'm like I said, I'm not gonna hold you up too much. But let me hear from you.

You feel me?

Well, can you hear me?

Yeah, I can.

Oh, okay, okay. My bad.

Why you was gonna know about me?

That's it?

No, no, no. Not really about you in a sense because like obviously over time I will. But you know, just really the goal. Like what you're what you're looking. Get out of this, you feel me? That's, uh, that's really the main thing, you feel me? So because like I said, when Jay— when I spoke to Jason, right, like he gave me like— he really gave like, I know what you're looking for, but you know, really just understanding your mindset, if that makes any sense, you feel me? Because I kind of know what you're already looking for. So I started writing the program yesterday as well too. So like, you know, I just want to know like what— you know, what your outcome is, what you're looking for in a sense, you feel me?

So I just want to be like more defined, really, like I do want to add mass too.

Okay.

And also want to still keep that explosiveness though. I want to be more explosive as well, like more explosive than I am right now. I don't want to be like some, some guy. I basically told him I don't want to be no big-ass bodybuilder type looking person. Like, I just want to be like, uh, like, you know, add mass and not be stiff with it. Like, okay, you see how bodybuilders be stiffing all the time? I want to be like I wanna keep myself functional. Yeah, be functional.

Literally, you wanna be fluid with your movements and all that good stuff, you feel me? Like, I know, and funny enough, like, so today was really like a back-to-back-to-back day, and all the guys was pretty much telling me the same thing. I'll be real with you, because, you know, a lot of people, right, they go to the gym, like, trust me, they build muscle, you know what I'm saying? That's cool and all, but they can't move after that, you feel me? Like, you know, they're like— I'm not saying they're, they're like, they're like incapable, it's just that they can't sprint They can't jump, like, you know, they can't do a lot of these things that, you know, they would obviously love to do, you know what I'm saying? Because, uh, what's the point of having a good physique if you really can't do anything with it? You just, you just look good, you know what I'm saying? You're like, you're in the cage in a sense, you feel me?

Yeah.

You have a good physique, but you're more trapped in a sense. Okay, okay. I love that, man. I love that. You know, you just want, you want to put on some muscle, you know, you obviously just want to be, uh, still capable of doing a lot of these things— sprinting, jumping high, all these good things. You feel me? Just being overall extremely functional, AKA a specimen. I mean, that's just really what it is right there.

You feel me?

You just want— you trying to be a specimen. I respect that. I respect that, brother.

I respect that.

For sure, man. I mean, like I said, love it. I got you, man. And I'm gonna have you doing things like plyometrics, obviously shortening, strengthening cycle and all that. Isometrics as well to really bulletproof your joints. The first phase, you know, like I run it down with all my clients. The first phase is really the bulletproofing phase. You know, I don't know if you've heard me talk about it, but I talk about—

I heard it.

Okay, okay, lovely. You know what I'm saying? Uh, you, you want your body to obviously look good and be defined, you know what I'm saying? But before we even get to that, right, we want to, we want to make sure the joints are capable of that. Literally, right? You want to make sure your joints are capable of being able to handle that force production and overall just, you know, all that, you know, weight you're gonna be lifting. I'll be real with you, you know what I'm talking about? So yeah, we're gonna work on that. Achilles, hip flexors, knees, I mean, name it, bro. You know, we gonna focus on all of that, bro. You feel me? That's like the main thing.

I kid you not.

You want to avoid anything. Yeah, I did track in high school, but you're gonna laugh when I talk— when I tell you what event I didn't— I didn't actually do sprinting. I only did sprinting when my coach wanted me to fill up for somebody that, you know, was, uh, like one of the guys that were like, you know, they were injured or they couldn't run. He like, yo, come over here and run 100 real quick and all that. But I did— I, I did, uh, I did what's it called? I did, um, I did distance. I did the—

what's it called?

I did a 3,200 and I did, uh, 1,600. So it's 1 mile and 2 miles, pretty much. That's what I did. Oh man, yeah.

So I couldn't even do it. See, my thing is I thought that was hard back in high school.

I was skinny though, so, you know, so it was cool, you know what I'm saying? I was skinny as hell, so that's why I can do distance, because distance is more— it's, uh, it's more, uh, what's it called, uh, more, uh, slow twitch in a sense, you feel me? So, so that, that I slide— that allowed me to slide. But also I had fast twitch too, so I could run fast, so he would call me He's like, yo, come on, come on 100 real quick, you know what I'm saying?

Yeah.

So yeah, that's funny as hell though. But yeah, but I did, I did do track in high school, but it— I actually— yeah, actually my sister made me do it for punishment actually. So yeah, because I was stubborn.

So yeah.

Yeah, I did too. I did that in high school too.

So, okay, lovely. So yeah, so, you know, you're going to be familiar with a lot of the workouts, you feel me? Especially like warming up, A-skips, B-skips, all these good things. So You know, you're gonna be very familiar with the dynamic structures and all that. So yeah, man, this is this is lovely, buddy.

This is lovely.

I got you. I got you, man. And also, whenever you have whenever you have the time because I know you're driving right now, so you know not take too much of your focus off this ride. But whenever you have the time, please just send me your email because like I said, I'm I should I'm gonna be done this night because you know tomorrow's Monday. So I gotta I gotta hand out a lot of the programs. You know what I'm saying? Like good thing I took I took time yesterday to write it because yesterday I was you know. So it was kind of like a free time to kind of write it so that I got ahead of schedule, which is good. So yeah, like whenever you're done, just, you know, just send me an email, man. I'mma send it to you. I'mma check up on you obviously during the week and, you know, we're gonna have more talks, you know what I'm saying? And then really any questions about it, you know, just ask me, you feel me? Also, also one more thing, my bad. The fact that you said, you know, you're trying to put on, you know, muscle, right? I'm gonna have you lean bulk in a sense, you feel me? We're not gonna do the bulking because, you know, that's not really as healthy. for you as people think it is, you feel me? It's not, it's not the best way to go around things because I want, you know, you want to keep your explosiveness. So for you to do that, you also need a, a little, uh, bless you, you also need what's called a low, low, uh, low fat percentage on you too as well, you feel me? Especially if you want to be fast, uh, that, that matters a lot, literally. So, you know, I'm gonna have you lean bulk where you don't gain too much, too much excess fat.

I just parked, so I'm good.

Well, you know, not for sure, for sure, bro. Uh, yeah, but I, but I got you, you know what I'm saying? Like, Whenever, whenever, you know, whenever you have the time, you feel me? Just, you know, just send me an email. And the only thing I'm gonna need from you, brother, is really, uh, it's really, uh— oh yeah, just to explain the meal plan, right? It's real simple. Like I said, I always tell all my guys, it's like the standard is like if you want to gain— so I put 2 options in the sense if you want to gain weight, right? If you want to gain weight and all that, you go 300 to 500 calories above your maintenance in a sense, you feel me? Because that's— that, you feel me? Like, because you're going, you're going a little bit over, which is a good, uh, a good way to go about your maintenance. Uh, now if you want to lose— not lose weight, but if you want to be, uh, if you want to obviously lose weight, you know what I'm saying, cut down a little bit, you go 300 to 500 pounds below. So you're not drastically cutting, because if you do, if you, if you do like 1,000, 2,000, 1,000 and some change, that's a drastic cut. I mean, you, yeah, you technically starving yourself at that point, you feel me? That's like a mean cut.

Yeah.

So, you know, and by you doing that, you're gonna feel weaker if you do that. But if you do 300 to 500 below your maintenance, which is like I said, that's like the sweet number, above or below, you're gonna be good, literally.

Okay.

So yeah, I got you, I got you, man. And, uh, oh yeah, one more thing. My bad, I'm not gonna keep you going. But, uh, one more thing, you know, if you could just, uh, when you go home, obviously, you know, like on a clear wall, you feel me, just, you know, just take a picture of yourself right now, which is good, uh, you know what I'm saying, just, uh, so we go about your physique composition and all that. We're gonna go off that. That'll be good, man. You feel me? We just gonna go off that, literally.

Okay, good. I do have a question too.

Yeah, for sure, bro.

Um, I did ask him like, are we gonna incorporate like creatine or like anything, any like supplements into this too?

I like that you asked that because I'm gonna add that in the— I'm gonna add that in the program. Now that's actually optional if you want to do that, like, you know what I'm saying? Because, you know, because, uh, the reason why that's optional is because that's your body. So I can't tell you like, yo, you got to take protein powder, especially if you watch my content. I don't tell people like, yo, you got to do this, because like, that's if you want to do it. If you want to fast, if you want to do that. So I'm always going to make it— when I put it there, I'm gonna write it in a sense that, you know, in a way that, you know, it's really your choice, you feel me? Yeah, it's safe for you. You want to take it, go ahead. You want to take protein powder, it's up to you, literally. So never feel like, oh, you got it, it's a must. You know, you don't have to do that. That's really up to you, right? So yeah.

And then, so like, I think what I said, 180. So what if I want to go like, like to like 190?

Say it like that. 190. Yeah, so I mean, uh, that's gonna take— that's going— that's gonna take time. I mean, I could say you can— well, actually not really, because I had a client who, you know, he gained weight really good, literally. Then we just focused on cutting it down, you feel me? He was on the 6 months. So that's, uh— now if you want to gain weight that quick, then, you know, I say you go— I say you go about like a good 500 and 600 or 700, uh, above and all that, you feel me? Because you're gonna gain weight like that, literally. Yeah, so I got like a scale too, like, yeah, you, you can track your weight with that, you feel me? You can do that. And also high protein too, brother, high protein. That would be good for you, trust me.

I'm gonna definitely ask questions about that because I've never tracked my food before.

So I don't know. All good, bro.

Yeah, I've never tracked my food before, so I'm gonna go ahead and ask you like, hey, I'm always gonna get one off Amazon anyway, so I'm gonna definitely text you like, hey, like, how do I— what am I supposed to do here?

Nah, all good. But I mean, I'm not the best with that too as well because like I've never tracked my food before. I do eye measurements. I ain't gonna lie to y'all. I do eye measurements. But there's no problem with that. Like I said, you can ask questions. And also, part of the reasons why I've never done that in a sense, because when I was in college, I lean bulked in a sense. So when I would eat, I still worked out. Because if you bulk, you technically don't necessarily have to work out because you just have to eat, eat, eat, and eat. True, true, true. So yeah, so I lean bulked. So when I would eat, I would go work out, but I made sure I never burned too much calories than I earned. sense, because that's like, that's like that you'll go— that's counterproductive, literally, you feel me? But by me eating the— eating, uh, eating a little bit above and all that and working out, I was able to build muscle and obviously build size. Like, because I don't even see my old— I was skinny as hell, bro, you feel me? So yeah, you know, you can— that's what I did. And you can still—

That's how I am right now though. I'm like, I'm skinny as hell right now.

You know, you can definitely do the same thing, bro, for sure.

Yeah, I still, I still like, you know, have enough muscle to like, you know, do— like, I already told you I'm in the Army. PT test, and I still like, I basically almost max everything out still regardless. But that's just like, you know, I used to be an athlete and I know how, like, I know what it takes to put in the work basically. So like—

I love that. I can tell you got the mindset too, so I love that.

Yeah, so I, I, I feel like that's, that's, that told me that was one of my goals was like to max out the PT test.

Yeah, he said 500, 500 too. Yeah, yeah, like he gave me a rundown, trust me. He definitely gave me a rundown. I was, uh, like I said, I— because when he gives him a rundown, right, I make your program based off that, but not, but not, but not what's it called? What's the word? Not only based on that only because if I if I make your program just based on that, you know, I'm leaving out other aspects in the sense. So it's it's it's a whole it's a whole package in the sense. So trust me, I I got you already. You know, pretty much you know we call it like your profile, right? You know, I read the whole thing in the sense when he told me about it, especially when he had talks with you. So I I got you, brother. I definitely got you. Yeah, for sure, bro.

And then how much water would you drink in a day?

Me? I just drink a lot. Funny you ask that question. This is my third bottle, so—

Okay.

It's my third bottle, so yeah. Okay, yeah, so I mean, I just drink, I just drink a lot, bro. I mean, a good— so here's a good— I tell my guys all the time, here's a good way to know it. You're going to the bathroom a lot. That's how you know you're doing good. So if you're going to the bathroom a lot, and also like, you know, like, not to be like, but But you know, if I'm keeping it real, but like, if you're also, you know, taking a dump a lot, that's a good thing, you feel me? Uh, that's a good thing. So, uh, I got a couple of homies and also my clients, like, you know, we make jokes about that. Like, if you're going to the bathroom a lot, you're healthy, you're good, you feel me? You're good. So yeah, man, my third bottle. And I say you just drink a lot, for real, for real. So yeah, good question.

So yeah, I should be good.

Yeah, okay. I'm definitely gonna ask a lot of questions, so just prepare for that too.

Oh yeah, for sure, please do, you feel me? Please do. Uh, because, uh, Tomorrow, I'm going to be up early in the morning. I mean, I'm going to send you the program this night before I go to bed, obviously, the first phase. Each phase is 4 weeks, you feel me? But you're going to see what I'm talking about. I'm going to add— I'm going to make sure you're doing progressive overload, you feel me? Because you want to build muscle ahead of time. In a sense how you want to challenge yourself, but not to the point where you're going to pass out, obviously, you feel me?

Right.

But if your workout, if you're lifting heavy weight and you feel like it's light, you know what I'm saying? Now, you don't have to sweat every time to know you're working out. That's not a real thing. That's just social media right there. You feel me? You can work out and not sweat. But if you know you lifted that heavy-ass weight and you really struggle with it, that's a workout right there. Trust me on that. Yes.

You feel me?

Because the body can feel the stimulus. Literally, that's a stimulus right there. So a stimulus doesn't have to be a whole 40-minute workout. Nah, nah, nah. Your body can literally feel a stimulus in literally 3 sets. 3 sets, 1 set, 2 sets. As long as it's challenging, The body adjusts to that. It notices that, you feel me?

So yeah.

And obviously when you meet it with the right foods and all that, you're solid. You're literally solid. Okay. So yeah, bro.

All right. So that should be good. Yeah, definitely. And then abs too. I heard you want to do abs basically every day.

Yeah. Every day. Different intensities, you feel me? Now let me explain to the client. He asked the same question. He was like, he loves to do abs, but he doesn't know how to go about different intensities. So let's say on Monday, right? You do heavy ab crunches because I'm pretty much going to have you doing ab crunches punches every day, you know what I'm saying? Because it's like, it's like, it's like the S-tier ab workout. I ain't gonna lie. Even if you, even if you don't sit on the program, if you want to do it, please go ahead and do it. There's nothing wrong with that, you feel me? So let's say on Monday you do heavy ab, uh, ab crunches, you feel me? I'm talking about real heavy, like real heavy, you feel me? Heavy to the point where, you know, you can still rep it. You can rep a good 12, 15 reps, but then you can feel it because your core will be tight, obviously, you know what I'm saying?

Yeah.

On Tuesday, you don't do, you don't do too heavy. You do, uh, on Monday you do, uh, 15 reps, 12 reps on Tuesday, you do 10 to 12 reps, you feel me? 12 to— 10 to 12 reps, but lightweight, but not too light, you know what I'm talking about? Just in them, keeping in the middle a little bit. Then on Wednesday, you do a little heavier than you did on Tuesday, you know what I'm saying? That's, that's different intensities right there. You mix it up, you know what I'm saying? You never want to— you never want to go Monday heavy, Tuesday heavy, Wednesday heavy. Nah, nah, that's how people mess up right there. I didn't— you know, that's counterproductive really, because you're never gonna give enough time to like heal in this sense, you feel me? So yeah. That's how you want to go about it, Brody. Okay, for sure, for sure, man. Like, uh, yeah, man, uh, whenever you have the time, just send me your email, bro. Like I said, I'ma, I'ma get everything done tonight, you feel me?

I just asked it already.

Oh, my guy, appreciate it, appreciate it, bro. Like I said, I got you, bro, you feel me? Uh, okay, I'm just, uh, I'm just taking up, uh, the remaining meetings. When I, when I get done, obviously I'm gonna finish everything. I'm gonna keep you posted and I'm gonna text you, you know what I'm saying? And, uh, your first day Obviously, you know, keep me updated. Literally, like, ask the questions by all means. You know what I'm saying?

I got you.

For sure, Brody. And if I don't answer in time, it's probably because I'm like either because I sleep a lot because like I be killing myself in that gym. That's my question.

Yeah.

Do you? Okay, so like, kind of like you got your body has to, you know, rebuild.

Yeah.

You got to take, you got to sleep.

Yeah.

Like, what would you say? Do you just get 8 hours or like would you take naps in between like throughout the day?

Good question. You in the military, so I know they work you out a lot too. You feel me? Also mentally. It takes a toll. I'm not— I don't forget that. That takes a toll too, as well. But I do get 7 to 8 hours. I do sleep late because I got to write sometimes too. But I make sure I get my 7 to 8 hours, you feel me? Like, 7 to 8 is perfect, really. Bless you. 7 to 8 is perfect, man. You know what I'm saying? Now, obviously, will you still be a little bit tired still, even though you get that? Yeah, that's normal. But once you wake up, once I wake up and I walk around a little bit, stretch a little bit, I'm good. Like, literally, I'm good to go. You feel me? Because your body's going to wake up, but your mind in a sense is still, let's be real, still kind of asleep. You feel me? So it'd be like that. But yeah, 7 to 8 hours is good, bro. It's good. Okay.

That's good. All right. That was the main— I forgot what question I was about to ask you, but that was the question right there.

Yeah. Sleep is important, bro, because we don't want to spike your cortisol levels up. Now, you probably know a lot of people that go to the gym, right? But they still look the same. You feel me? That's simply because their diet is shit, obviously. But also, right, their sleep is also very bad. If your sleep is bad, that's going to spike your cortisol levels. We don't want our cortisol levels higher than our testosterone. We want testosterone here and cortisol down here. Because if your cortisol levels are higher than your testosterone, bro, you're cooked. You can lift the heaviest of weights, you can eat the cleanest food, but you're stressed. So you're not making no gains. If you're stressed—

Stress.

Your body is focused on trying to get that stress normal rather than building muscle. I ain't going to lie to you. Your body's not focused on building muscle, you feel me? It's focused more on the stress. So we don't want that at all. So yeah, good question. Very, very important question. For sure. That was the main one right there. Oh yeah, that's a very important one too. Trust me on that, bro. You don't want no cortisol spike. That's going to cook you because you can really work hard and not see no results because you're stressed as hell. I mean, let's be real. Right. You feel me? So yeah, that's like the main thing right there actually. So please focus on that. That's super important, buddy. You feel me?

Okay.

Super important.

Appreciate that. Yeah, that's that's that's all I have.

For sure, for sure, bro. I got you. Like I and I see the email too. So yeah, like I said, I'm gonna update you this night. I'm gonna text you before I go to bed. Probably might be late, probably around eleven, twelve. You know what I'm saying? Or even or even earlier. But you will have it by this night. You feel me?

Hold on. Do you stay like Eastern time or?

I'm East Coast, bro. I'm East Coast.

Okay.

What about you?

I'm East Coast too. I just I just moved from Washington.

Oh. Oh hell no. That's cold as hell.

So yeah, so I'm back into it.

Oh, okay, okay, okay, okay, okay, okay. I bet. Oh, you in Atlanta right now? Yeah, I'm in Atlanta right now.

I'll be moving to Augusta on the 25th, but right now, like, I'm on leave and all that.

Okay, okay.

I just moved bases, so I'll be, I'll be in Augusta like this whole time now.

Okay, okay. For sure, for sure. Yeah, man, like I said, I got you, boy. You feel me? Any questions?

Less stressed.

Yeah, that's, that's good. We don't want you stressed, you know what I'm saying? Uh, you don't want to be stressed. That's the last thing you want. Believe that. That's the last thing you want. Believe that. But yeah, for sure though, brother. Like I said, I got you. You feel me? I'm gonna definitely keep you updated. You know what I'm saying? Appreciate the talk, man. Good talking to you. For real, my guy.

Appreciate it, man.

You too, bro. Have a blessed Sunday. Yeah, for sure. Like I expect that. You know what I'm saying? Because I it's a new year, bro. You know what I'm saying? If you're not asking no questions, you know I mean. How do I know you trying to get better?

You feel me?

You know what I'm saying? For sure, but I got you, bro. I got you. Please do. Have a lovely Sunday, man. You too, bro. Heading to my meeting. I'm about to call my client Darren right now.

Let's talk.

How you doing, buddy?

Hi, hi, I'm—

oh, good morning. All good, all good.

You hear me?

If I, if I can get it open, your port, I would try To get better angles with it, but until then, yeah, man. I mean, like, no, for sure. Like I said, but like regardless, like you know, like they're good videos regardless. You feel me? So yeah, like I know what you mean. You want obviously better quality. You know what I'm saying? And you know, that's fine. You know what I'm saying? It's always up to you. Literally, you know what I'm saying? But I I'm just telling you, I appreciate you know you just you sending the videos regardless. So yeah, but I like how you want better quality, and there's nothing wrong with that. That is a good. That is a good way to think about it. Yeah, by all means. Yeah, yeah, that's a good way to think about it, brother.

Literally.

Thanks, thanks. But yeah, thanks, thanks a lot. Of course, buddy. And apologies on that. Yeah, nah, for sure, man. Like, you know, you just, you know, keep me updated for sure, you know what I'm saying? Obviously I want to know how your race goes. But don't— but when you get back into treating your foot, never go 100%, you know? Build up to it. Going 100% will just keep you injured. And it— and I know that discomfort too. When you say you couldn't, like, when you step something, you step down and you feel— I know that discomfort. I felt it. I didn't like it. I couldn't run, I couldn't walk properly, and I was like— so yeah, uh, I wouldn't wish that on my worst enemy, literally. So yeah, uh, you know, you run your best when you, when you don't feel that pain or discomfort, you know what I'm saying? So yeah, everyone runs it once and walks their best when they don't feel any discomfort. So when you go into it, go without— go, go gradually with it. You might feel it then gradually, but it's cool. You know, your body gets resistance to it. It builds up to it. Then you start doing heavy weight. Then next thing you notice, you don't even notice it. So yeah, that's how you want to go about it. Yeah, definitely. I got you, buddy.

I got you.

Just like I said, just keep me updated. You feel me? I'm here, literally.

I will.

I will.

And all the best for the new year. Thank you. You too, buddy. Happy New Year's. I don't know when people stop saying Happy New Year's, but Happy New Year's. Because like I said it, I've been saying it the whole— I mean, it's the 4th of January, so I think it's still good to keep saying it. So yeah, but definitely, um, uh, many blessings, you know. Like I said, keep me updated and take time with it. Progressive overload, progressive overload, you know what I'm saying? 2 pounds, 3 pounds, 4 pounds, but nothing, uh, nothing, uh, discomforting, literally. Okay.

Thank you, buddy.

I think I got it.

Appreciate it. Thank you.

You too, brother. Stay blessed. Happy New Year's too, again.

Thank you.

All right, thanks. Bye-bye, bro. Solid, man.

And solid, solid.

That's really good. That's really the main thing right there, really. So as long as you're not tired, you're solid, because I know they work y'all. I know they work y'all, man. So yeah, okay, so 4 days 4 days solid. Okay, okay, okay, okay. And I'm pretty much, you know, you're trying to build obviously the main thing, muscle and athleticism. Yeah, for sure. Okay, I got you. And you're in the Air Force too, so obviously those 2 things come in hand in hand. You got to be able to move, you know what I'm saying? You got to be functional.

Okay.

Yeah.

I got you, I got you. Like, I mean, shit, I mean, when you see the program, you're gonna see what I'm talking about, bro. I'll be cooking, bro. Trust me. I'm pretty sure you know what you're doing. I paid your Instagram page, you like, you know what you're doing. So that's why I paid the $350. Nah, for sure, I got you, bro. But I'm talking about more like, you know, like you're gonna enjoy actually working out is what I'm trying to say. Because, you know, a lot of people, you know, they, they, uh, they, they just lift weights, so that gets boring as fuck over time. I'll be real with you, you feel me? But like, you know, I did competitive powerlifting. I got away from that because it got boring. I get it. So yeah, I got you, boy, you feel me? You know, I'm gonna have you doing Higgin, uh, Higgin, uh, progressions and and all that plyometrics, shortening and stretching cycle, isometrics, you know, things that, you know, are fun, but you know, you'll get it. You're obviously getting better, you know, you're not only strong, but you're getting better, you know, you're agile, you're swifter movement, things like that, you feel me? Things you actually, you know, you're gonna need literally since, you know, you are in the Air Force, buddy. These things are functional, you know what I'm saying? And obviously a good body comes along with that. That's just a byproduct of it, literally, you feel me?

Yes, sir.

So I got you, buddy. I mean, like, like, late this night, I'm gonna be done with the first phase, because it's 3 phases, you feel me? Each phase is a month. So, you know, 4 weeks, 4 weeks for that phase with progressive overload, you feel me? You're just upping the weight, you're getting stronger and all that. Then, you know, when it comes to your plyometrics and running, you know, that's, that's simple, you know what I'm saying? That's just like you sprinting, you feel me? Sure, we're gonna do short sprints, you feel me? Like 40, 50-yard dashes and all that. So I'm gonna have you— I'm gonna have you do that. And let's say a good example, let's say if you're in the cold, right? If you're based in the cold in a sense, right?

Yes.

Uh, you can also do that on the treadmill. You feel me? You can do a hill exercise on the treadmill. You put your sprints down, you sprint, you stop it, rest, sprint, stop it, rest. You feel me? That's if you're in a cold area. But if you know, if you got— if you're able to go in the field and all that, by all means do that.

You know what I'm saying?

Oh yeah.

Nah, bro.

I mean, I'm at the University of Alabama. I got a field I can use.

It's no big deal.

Respect.

I actually do have a goal with running. I need to get my PFA time down.

I have to—

we have to run a 2-mile now. 2 miles.

Okay, okay.

Like, I played football in high school.

Like, I just got—

I just graduated last year, so I played football all throughout high school, so I'm used to sprinting. But this mile, like, running these miles, they get to me, man. I, I barely able to run a mile.

It's terrible. Like, halftime was like 13 minutes.

It's terrible. Believe it or not, the, the best way to— the best way to get better at that, bro, is to just keep running. Because like, with, with mileage, right, With sprinting, right, you can adjust the program. You can do you can do the good and necessary things. But with running a mile, you just got to run a lot more. You feel me?

So how you doing, Dill?

What's going on, man? All good, all good.

You hear me?

You hear me good? Yeah, you hear me? Yeah, I hear you perfectly. I hear you perfectly. Respect. Okay, let me see, let me see, let me see. Let me get this light. All good, all good, G. Oh, you got the gold chain. Looking, looking like my dad.

That's tough.

Literally. Hey man, you hear me? Making me feel— I ain't gonna say old, but I am older. Nah, I ain't calling you old. Nah, you know, you look like him, literally. Like, I'm not even kidding. Like, you look like him. I'm not even kidding.

Trust me.

Might be blood. I know I got some, uh, uh, African. I got some—

I got—

I got some— I got Nigerian, Cameroonian, and— oh shoot, okay. Yeah, that came on you literally. So yeah, okay, I like that, I like that then. Uh, respect. So yeah, man, like, what's it called, how is it, how is the, how is what's called a progression from phase 1 to phase 2? Has phase 2 been in the sense, you feel me, like we're talking about joint, joint stability and things like that, how has that been? It's, it's good, but it's not as good as I thought it was going to be. For myself because I, um, because I'm in the military. Do you remember? You did tell me that. Yeah, I got injured. So, uh, so I've been like, I've been doing them, but I've been taking it easy because I have like, in a sense, you know what I'm saying? But now with phase 1, right, you're gonna up the weight just a little bit, you feel me? Because you know when you're strengthening your joints, right, you're gonna progress a little bit like I put the chart there, but you're gonna up the weights up a little bit now, you feel me? Because for phase 2, if you've noted, if you look at phase 2, right, it's a very athletic phase. Like, literally, we're talking about power cleans, we're talking about all these different— you know, you're jumping more and you're running more in a sense. But if you're not, if you're not fully intact for phase 2, it's gonna disrupt you a lot. Like, I'm not even gonna lie to you, you feel me? But yeah, but I guess, like I said, right, it would be better if we go back to phase 1, revisit it, but we're just doing a little bit of heavier loads in a sense with the joints and all that, you feel me? Especially with the split squats and all that, you feel me? Than you did in phase 1.

Yeah.

I mean, then you did— because by us doing this, right, when we get to phase 2, right, you see all those different lifts and all those different explosive exercises, you're able to produce— you're able to— what's it called— your body is capable of producing more power now because, you know, your joints are stable, your elbow will be stable in a sense when you're doing the external, like the one you asked me last time about the external rotation and all that. Yeah. So yeah, I would— I mean, that's my best advice, you feel me? Because there's nothing wrong. You don't— each phase doesn't always have to last like 4 weeks because sometimes your body is stubborn. I mean, I'll be real with you, when I injured my ankle, yeah, I didn't— it didn't take 4 weeks for me. It took way longer than that, you feel me? I mean, I can admit that. So yeah, uh, there's nothing wrong with that, trust me, because summer's coming up too. So I think once ago, this is actually a very good opportunity, you know, just to really revisit that. We, we eliminate those weaknesses, then you start moving to phase 2 and phase 3. Because I did add phase 3, but I would say ignore that, you know. So I would just say ignore that, just ignore that, ignore that for now. So you, so you recommended just stick with phase 1? I would recommend that. I would definitely recommend that. So though, I guess you would recommend me going back down to phase 1 to bump up the weight, see how my body is, then hop on to phase 2. I guess whenever the time span elapses, then go to 3. Yeah, I would say hop on phase 2 when you feel like, because you yourself, you know how come, how like, like for example, when I showed you the picture of my guy, Like when, you know, my other clients, when they were updating me, right? Like, you don't have to give me a full breakdown. Nah, you don't got to do that. But you can tell me, no, like, how was the comfortability? Because really, when you feel comfortable when you step or when you move and you don't feel a discomfort, you're good. You know, that's actually a very good comfort level. But if you're feeling discomfort when you're trying to like elbow a little tweak and all that, that's a warning sign right there.

Yeah.

Now, it may not be bad, but that's a warning sign right there. So your body's like literally, it's warning you, feel me? You don't want to be doing, Too much of this. But when you go to phase 1, right, since phase 1 is a foundation phase and all that, everything you're doing there is just to increase, like, really just eliminate the chances of you being injured or being injury-prone. It's to mitigate that, just eliminate that, those weaknesses, you feel me? Just do squats with a medicine ball, like a little small medicine, 20-pound medicine ball. I'll do squats on it and then I'll do deep squats and I'll stop and I'll come back and I'll do pulses to keep tension on that. On my, um, quads.

Burns.

And that's just good because like, you know, your knees will always be healthy. Literally, you feel me? Because like, like, your knees will always be healthy, like I said. So it's just one of those things to always have in the crib. So I'm glad I ordered mine today because mine's coming on Tuesday.

I need that.

I need that ASAP.

Literally.

Okay, for real, for real. Yeah, that, that and the bands. Always make sure you try to do the bands definitely before going to bed though. That, that, that, that's a, that's a lifesaver. right there.

Trust me on that.

Definitely, definitely try that.

Trust me on that.

Yeah, I got it. With the hands. I got that. Okay, for sure, man. For sure. And also, what's called the last thing for your pecs and all that, right? How you say you do that for the dips and all that? If you, if you really want to, uh, also if you want to do that too, you know what I'm saying, you can also take a band and pull apart and all that. You feel me? Pull apart. You're gonna feel it, you know what I'm saying? It's gonna stretch your pecs out in a good way too, in a sense where, you know, You know, you feel like it's not gonna rip out or anything, you know what I'm saying? You can control that pull apart. And make sure you try to do each direction too as well. You don't, you don't only want to do it this way. You want to do up too. You want to do sideways too, you feel me? But you want to make sure you're pulling this part as much as you can with the bands and all that because it's good resistance for you.

Okay.

You feel me? I didn't think about doing it in a different direction. Okay, but yeah, like hitting the different angles. Different angles, literally. Like, I mean, like literally you can even do this too because you're gonna like— your pecs all around, you know what I'm talking about? You want to do that, you feel me? And also with your elbows, one of the best things I do too with a band, I put it on a hard surface and I take it and I'm just doing that. I'm really just trying to like pull that, you know what I'm saying? So like I said, all these are just good stuff right there. Literally, your shoulder, another one you can do, put a band like the, uh, this is, uh, what's called external, external one, and just do that real solid, you know, try to rotate around your rotator cuffs right here.

Yeah.

Literally. So yeah, that's it. That's definitely gonna help, trust. It's gonna ease the discomfort, you know what I'm saying? Because that's the main thing right there. You feel discomfort, you don't really— you don't really move, you know what I'm saying? You know, you're not trying to move or anything. So yeah. Okay, that sounds good. I got you, buddy. I got you. Like I said, you know, just, you know, update me, you feel me? Just let me know. And like I said, I'm gonna check up on you, of course, you know what I'm saying? I got you.

Okay.

For sure. Okay, I got you. For sure, buddy. All right, appreciate it, Daniel.

Appreciate you.

Of course, buddy. Yeah, I say any questions, let me know, you feel me?

Let me know, got my number.

Appreciate it, brother. Stay blessed, man. Have a blessed Sunday. You too.

You too.

Thank you.

Thank you, buddy.

What's good, y'all? So that was pretty much my last meeting of the day, you feel me? Um, I may have another one again. Um, he might call, he might call, because I texted him. I was like, Can we speak and all that? But yeah, man, you know that's pretty much the rundown process. You feel me? It's a lot of people, literally. But I do enjoy doing this because I get to help others. And yeah, man, it's you know I do enjoy doing it. Sorry on my voice. I've been talking all day. Yeah, the time is eight o'clock right now. Wow! We started at one twelve one p.m. If I'm correct. So yeah, man, like I said, I do enjoy what I do. It is a it is an honor, and I'm like you know I'm really just grateful and honored these people trust me. You feel me? To get them to get them right. So I will do my job right now. I'm gonna edit the videos obviously, and you know write some programs. I'm gonna I'm gonna finish writing some programs because I gotta send them out this later this night. And yeah, man. Again, I thank y'all. Y'all stay blessed and disciplined. Most important thing right there. Y'all be good.

Thank you.