[00:00:00] Carl Lanore: [00:00:00] Welcome back to another episode of super human radio. Today is Tuesday. We have the blueprint power hour. If you're here watching live on Facebook or YouTube, you can post your questions and we will answer them live on the show as best as we can. Um, As you can see, I didn't have the image up at the beginning of the show cause I was grooving listening to, uh, some old mashups, which I love to do often.

[00:00:23] Danny Oquendo. Uh, I'm sorry here. Although Kendo is listening from Columbia or watching Columbia. Thank you for being here, Danny. It's always a pleasure to have you in the audience and we're going to be getting started in just a second. I have a couple of announcements I want to make first. First of all.

[00:00:42] But those of you are paying attention. Uh, this month, the last Friday of the month, we will have casual Friday. If you have any topics that you want to Lisa and I to address email This email address is being protected from spambots. You need JavaScript enabled to view it., we'll work them into the show as best as possible. [00:01:00] Also, today's the first show of the secret word.

[00:01:04] So during a commercial break on every show this week, there will be a secret word that I will speak. And when you hear that word, write it down in an email and email it to on This email address is being protected from spambots. You need JavaScript enabled to view it., and you will be entered to win a box of the new cake style, birthday cake, tasty pastries, uh, from legendary foods, our title sponsor.

[00:01:28] So remember, don't fast forward through the commercial breaks. You won't hear the word, listen to the commercials. And when you hear that word and it's very obvious, it'll jump right out at you. Write it down, put it in an email, email it to me at, on This email address is being protected from spambots. You need JavaScript enabled to view it.. At the end of the week, we will pick one lucky person and we're going to do this every week for the rest of the year.

[00:01:50] So all you'll have plenty of opportunities to win. A box of tasty pastries. And if you don't want to wait to, when you can just go to SHR [00:02:00] network.biz/legendary and buy a box, because these are by far the best sugar-free high protein snacks you can find. Yeah. Anywhere. Uh, they, everybody who tastes them, they, they they're, they're buying them so quickly.

[00:02:15] It can't even keep them in stock SHR network.biz/legendary. Use the code. SHR tend to save 10% off, check them out, show them some love because they are our title sponsor without further delay. Let me play Rob's music.

[00:02:31] Coach Rob Regish: [00:02:31] Calling all blueprint, army fall in line. It's time

[00:02:34] Carl Lanore: [00:02:34] for the blueprint power hour with coach Rodriguez on the

[00:02:38] Coach Rob Regish: [00:02:38] superhuman radio network.

[00:02:44] How are you doing? I'm doing much better than last week when my lower back locked up right before going on air, if healed in a record time, right? Six days. It band's still bothering me a little bit, but I found some solutions [00:03:00] for that too, which we'll talk about later in, uh, in the tip of the day, John

[00:03:04] Carl Lanore: [00:03:04] peaks, who's usually on the road is watching live today.

[00:03:07] John, are you not on the road or are you just a standing still somewhere? Cause I know you don't watch us while you're driving. I know that for a fact. So post that, it's always a pleasure to have John here. Um, yeah, so that was pretty freaky. And how, and so do you have any idea what caused your back to seize up like that?

[00:03:25] Coach Rob Regish: [00:03:25] You know, it was a freak thing. I literally, I just got out of my chair. And I was, I don't know if I twisted the wrong way or what, but, you know, I wasn't lifting anything. I wasn't doing any exaggerated range of motion. So fuck. It happens. Fortunately it healed almost as fast as it right as it hit me. So,

[00:03:45] Carl Lanore: [00:03:45] you know, back injuries are like that.

[00:03:46] I remember I have a good friend, who's a chiropractor. And he told me that one day a guy was shaving and sneezed and blew it. And while he though this guy blew a disc, he ruptured a disc. Like that, that was it.

[00:03:59] Coach Rob Regish: [00:03:59] Yeah. [00:04:00] Yeah. No, I've never done anything. That's serious. Yeah. So

[00:04:03] Carl Lanore: [00:04:03] it was back. Problems are tricky.

[00:04:05] Let's see if this is John John peek says, um, he's at the post office waiting for his wife to mail some packages. That's very nice. Very nice. Glad to have you here. Um, John, let's see here. Robert Thompson is tractor supply sells a colostrum replacement for newborn livestock. Do any athletes use this unless.

[00:04:26] Contradicted, I will consider trying it. The, the number one colostrum supplier that I used to buy from is per Koba, P E R C O B a. And that is what they did primarily. They sold to, uh, livestock, uh, farmers and they used it, uh, for, for calves. So I don't think there's anything wrong with it. I'd buy it in a heartbeat.

[00:04:48] Let us know and let us know the brand too, after you get it, that'd be great. Um, so anyway, we have lots of good questions and we're going to get started and we'll work the live ones in as quickly as possible. [00:05:00] Uh, Henry, uh, Kozlowski says here's something I've never heard asked. What's your take on water consumption.

[00:05:07] That's interesting.

[00:05:08] Coach Rob Regish: [00:05:08] Yeah. And you know what, it's, it's not an easy topic. It's somewhat complex because the real answer is it depends. It depends upon the activity that you're engaging in. Obviously someone who's running a marathon right of 26 miles, his water requirements far exceed that of mine. Somebody that engages in resistance training.

[00:05:31] Now I can say I've seen others and I myself in the past. You know, I have carried around these big water jugs shooting for a gallon of water a day. Um, I've even known some strength athletes that tried to get two gallons a day. I'll keep my answer brief on this one. In most situations, I think that's overkill for a strength athlete.

[00:05:56] So just like protein and creatine or [00:06:00] testosterone or anything else you can. Drink too much water. Believe it or not. In fact, there are documented cases, unfortunately, of people dying from such. Sorry. So yeah, that's, that's an issue on the other end of the spectrum. There's dehydration to factor in, but the question right.

[00:06:18] Remains how much do you need and how bad of an effect as the dehydration happens? Now estimates vary, but even a one, one and a half percent drop in body weight due to dehydration can zap your strength in excess of 7%. By the time you get thirsty, you're usually down two to 3% in body weight and strength drops can exceed 10%.

[00:06:46] This is a big deal, right? As your normal, let's say 300 pound bencher can now only push two. So I would tell you, if you find yourself particularly weak during a workout, checking your [00:07:00] hydration first, that's not a bad place to start. It's easy to overlook too, because it's just water. Right. You know, we, we forget sometimes, you know, three days without water and that's it.

[00:07:13] There are all sorts of recommended daily amounts of water to keep you hydrated. I've heard everything from that gallon today, recommendation to, you know, the stock, Joe Q public, a try to get eight, eight ounces, 64 ounces in total day. What's

[00:07:30] Carl Lanore: [00:07:30] his basically a half gallon. No,

[00:07:31] Coach Rob Regish: [00:07:31] it's basically. Yeah. Yeah. And, and so I'll personally, I'll tell you what I do.

[00:07:36] I don't use any of those measures. What I do do on, on a regular basis is I drink enough water to ensure that my urine is clear. If I can maintain that my workouts never suffered due to dehydration. I, I never get thirsty. I will drink more in the course of a workout because your [00:08:00] physical activity levels obviously, but.

[00:08:04] Generally speaking that has served me well now on a side note, I think there's a lot to be said here about ingesting various electrolytes, the end, or glycerin, right? As an insurance policy to stay hydrated, those electrolytes can also make a difference. And in some studies, a big difference in house, how strongly.

[00:08:29] You can contract muscle. So think about that, you know, next time before you step in the weight room, whatever you do, make sure you don't get thirsty. That is a clear sign that you're dehydrated and you need to rehydrate. And then from there you should find yourself, I think, a happy medium, and in time you'll find the right amount of water for you, given your training circumstances.

[00:08:54] And that can vary. But generally speaking, that's that's what I do.

[00:09:00] [00:09:00] Carl Lanore: [00:09:00] Okay. So the next question is very long. I condensed it, but I'm going to read the original question. I'm at 57 and this is from, uh, John Roberts. I'm a 57 year old male in good shape and have been weight training since a teenager. However, I'm a hard gainer and more of an ectomorph.

[00:09:22] I practice intimate and intimate and fasting daily and eat mostly organic, low carbs. And for the past two years also trained for strength, approximately four times a week with weights. I also practice yoga and sprinting. On off days, I have tried various methods like five-by-five and splits. And for the last six months, I also started using katsu BFR bands.

[00:09:50] When I work out, my dilemma is I cannot really add any weight. I'm stuck at approximately 172 pounds at six feet tall. [00:10:00] I do supplement regularly with essential amino acids, bone broth, uh, college and daily. My average calories are pretty clean and approximately 2200 to 2,500 calories a day with approximately 140 grams of protein.

[00:10:15] Can you help recommend a supplement nutrition? Uh, how to use that supplement, nutrition and training to help me gain some weight, please. I hope you can help provide some guidance. Uh, I'm unsure. I like the first thing that jumps out at me as 140 grams of protein. Um, that's only 560 calories. So unless you're eating a ton of fat.

[00:10:40] You said you're low carb. How were you even getting to 2,500 calories a day consistently? Number one, that seems like a scant amount of protein. Doesn't it Rob?

[00:10:50] Coach Rob Regish: [00:10:50] Yeah. There, there are two issues here really, um, that are problematic. And one of them is used cited correctly is, is diet. Uh, and the other one [00:11:00] frankly, is age.

[00:11:01] Okay. So let's take those one by one first, your age. Uh, at 57 in needless to say you're far beyond, right? Your prime hormonal years, that doesn't mean your intact hormone levels won't support optimal health. It does mean they're not going to support optimal muscle building from a testosterone perspective as such.

[00:11:24] You may want to get those levels checked, right. At the very least get them checked. Uh, having said that I'm not convinced that. Just low to normal testosterone levels are the biggest obstacle you need to overcome. The biggest as I see it is diet and as wonderful as intermittent fasting and low carb ketogenic diets are for most applications.

[00:11:51] Uh, it is certainly neither. One of those is ideal for you. Building muscle and lots of it. Like, it sounds like you want to build [00:12:00] without the optimal test levels. You need insulin. And the reason intermittent fasting diets and low calorie diets work so well for fat loss is that they keep insulin low and or steady for most of the day.

[00:12:14] So long story short, you need to eat more frequently and probably more period. So I've never known a single person. To gain significant amounts of muscle on 2,500 or less calories per day. So here's how I would go about things. Uh, first I would establish your maintenance caloric intake. Let's say for purposes of example, it's 3000 calories a day.

[00:12:41] You're going to add 20% to that. At least at first, which brings you up to 3,600 calories a day, you can spread that over four to six small meals. Like you usually see in that, right? A typical bodybuilding diet. Those are going to be your frequent eating days. [00:13:00] I would suggest stringing together four or five of those every week.

[00:13:05] And then in try to ensure that your training days fall. Somewhere along those four to five days of eating frequently for the next two days, you're going to go back to intermittent fasting and I would eat just maintenance calories for the day and, or keep carbohydrates low. Although I said intermittent fasting wasn't optimal.

[00:13:29] That doesn't mean it's completely useless because by going back to intermittent fasting periodically, you will, resensitize your body. To the effects of overfeeding, which is going to limit fat gain, right? When you re-introduce frequent meals, a big mistake I made a long time ago was eating seven meals a day, every day, high calories, every day, the longer you overfeed, the more active the enzymes become that [00:14:00] store fat.

[00:14:00] Remember that you need to reset that periodically also, uh, your frequent feeding days. I would S I would suggest getting at least 50% of your calories in carbohydrates who would carbs of course. And the reason being they will elevate insulin, which will drive amino acids from the protein in your diet, into your muscles on your intermittent fasting days, carbs should be lowered to let's call it 20% of the diet.

[00:14:31] I don't think you need a straight ketogenic diet in that instance when, especially when you're using it to reset. Um, the bodies, you know, enzyme, so to speak as for training, I would tell you this, uh, five by five, I would utilize in my big lifts. So if you are still structurally sound and can perform trap bar dead lifts or squats, barbell squats, [00:15:00] and I do that for about 40% of your training.

[00:15:05] And I w in the five by five format is something you can gain on for a long time. So I think it's a great pick the other 60%. Roughly your age should consist in my opinion of weight work. And in that respect, I'm going to recommend a book by the author of convict conditioning. Paul Wade, it's very little known book.

[00:15:29] I haven't heard it mentioned in many places. It's called CMASS and it's. Primary focus and objective is to bulk with calisthenics. So 60% body weight, 40% weights. If you're having trouble eating frequently or enough. Frankly progenitor directs has made the order for that. It's it increases the appetite and it seems to allow you to eat more carbohydrates without them coming on around the waist.

[00:15:59] At [00:16:00] least that's the feedback from the vast majority of guys repeat users that use it. If on the other hand are having trouble. Recovering from your workouts. Cynthia gin is the ideal in that situation. Although you could just as easily train one less day a week with which is perfectly fine, right? If you prefer that route and that age 57, frankly, that might be what you need to do.

[00:16:24] So that's it, man, on most of this is diet and eating at a level that will support muscle growth.

[00:16:32] Carl Lanore: [00:16:32] So here's my suggestion. It's very, very simple. Start your fast in the evening, not the morning. Get up in the morning and have your first meal, whether it's after you do fasted cardio, or before you do cardio or, and stop eating later in earlier in the day.

[00:16:49] So stop eating at 6:00 PM. You'll still get that 16 to 14 hour fast. But you're making a huge mistake by starving yourself in the morning. If you want to put on [00:17:00] muscle because your body thinks that food isn't available, you're not in a fed state, first thing in the morning and the body goes, wow. You know, this guy really isn't that good of a Hunter.

[00:17:09] So we probably need to keep muscle gains down. I'm serious this week. We just did a show about this a month or so ago, the right way to do intimate and fasting is to eat your first meal in the morning. But stop eating earlier in the day to create that same time restricted feeding number two to me, how many calories are you eating?

[00:17:29] Right? Uh, 2,500. How much do you weigh? How much, how much weight have you put on just in the past week and a half, two weeks? You're asking me. No, no. My nephew is here. My nephew, Timmy is 140 pounds. I've got him eating 2,500 calories a day. He's eating about 200 to 220 grams of protein a day. And he's keeping his carbohydrates around 30 grams per meal to keep that insulin spike manageable.

[00:18:00] [00:18:00] And he's eating lots of avocados and fat and stuff. I got to make up the meals. He's put on five pounds in a week and a half, and I can tell you something. He's the typical 18 year old. He's lean already. His shoulders are blown up. His PEXA blowing up and he's training with me. We're not training excessively.

[00:18:17] But my point is 140 grams of protein is nothing double that number one, make that the majority of your calories focus on getting all that protein in first and then fill in the gaps. You need more than 2,500 calories a day at 57 years old and six foot. If you want to gain muscle, it's that simple. So start eating first thing in the morning.

[00:18:41] And stop eating earlier in the day to maintain your fasting and your insulin sensitivity and up your protein big time. And you need to be in 3000 calories minimum a day as Rob just pointed out. That's where you, you should really go. That's my opinion. All right. John Gray says my spine doesn't seem to be holding [00:19:00] up to squats very well.

[00:19:02] And I can't seem to string together two more months of heavy squatting before getting some little injury. I train at home and don't have a lot of equipment though. So what else can I do for legs?

[00:19:17] Coach Rob Regish: [00:19:17] Yeah. Um, you know, this happens to everyone from time to time me included. So it's important to differentiate between, you know, does this happen once in a while or is this something that's, that's becoming more and more chronic look at a certain age.

[00:19:34] The human body just doesn't bounce. These two. And so stated in another way, you don't see 80 year old men in gym squatting and deadlifting 500, 600, 700 pounds sooner or later, you need to modify what you're doing. And I know Johnny well, he's about my age. So, you know, we've got that on at least, but I can sum up the solution that I would [00:20:00] use in two words.

[00:20:01] Step-ups. So decades ago, the Russians did study showing that the weighted step up basically gave you 90% of the benefits of a squat with just 10% of the right risk of injury to the spine. That's a very now, now, whatever it is, you know, you can argue those points, but I don't think you can argue the fact that generally speaking, you get most of the benefits of the squat with less injury risks.

[00:20:30] Uh, you know, it's a very favorable exchange. If you asked me and many of their world record holders, the Russians in the clean and jerk, for example, along with the snatch, a lot of these guys did copious amounts of step-ups the world record holder in the clean and jerk. I don't know if he still is Karen Tanko.

[00:20:53] In fact, it's stated in more than one article that for two years, Prior to setting that record, [00:21:00] he didn't do any squats. He worked his heavy step ups until he was doing like 400 pounds something absurd. Uh, now in addition, if you work your step ups with any significant amount of weight, you're not gonna need any cardio and people that have done this, know exactly what I'm talking about because provided you're, you're working heavy enough.

[00:21:23] Trust me on this one, your heart and lungs are going to get a killer workout. So, you know, a few of the particulars, because these are always questions, uh, a lower step, right? Emphasizes the lower leg more. You can obviously use more weight. You're going to hit the vastus medialis more, or that teardrop muscle, a higher step recruits, more of the posterior chain glutes and hands.

[00:21:50] And so, in my opinion, you should strive to find something high enough where the crease of your thigh is just below [00:22:00] parallel, right? Just a little, maybe one inch or even half an inch. To me, that's the best compromise between those two step Heights. It is best and easiest to hold a dumbbell at your side, hold these dumbbells at your side and practice with lighter weights first to minimize.

[00:22:19] Things that can really hurt you. And I'm talking about excessive rocking, right? If you're throwing all your weight forward onto that step, you very well may face plant on the other side of it. Uh, and likewise, when you step back, you don't want to be chucked off like some guy that just tried jumping on the treadmill and get thrown into the wall behind him.

[00:22:46] It's important to practice and work up gradually. Okay. I also prefer to put one foot on that box or step and leave it there. Okay. And do your reps on, on that side, let's [00:23:00] say all on your right leg and then switch to do your left eye. You know, to me, I've seen too many people. Stutter step and have difficulty when switching legs on every rep.

[00:23:13] If you can do it, God bless you. You know, here you can do it and stay injury free. Go ahead. I just like the, the one leg at a time version, I'll call it. And then finally it begs the question. How do you, how do you load? And in my mind, heavy dumbbell step, uh, I buy five again, is. A great set and rep spread because you have so many ways to progress.

[00:23:41] So my suggestion to you, Johnny, make this your main movement and watch your thigh development takeoff while enjoying a pain-free, uh, lower back, hopefully year round.

[00:23:52] Carl Lanore: [00:23:52] Um, I just invested in two things that I'm so happy. I invested in a sissy squat. Machine [00:24:00] calling it a machine, I'd rather call it a contraption and await vest.

[00:24:05] Um, you want to see, uh, thigh development and glute development and hamstring development uses sissy squat contraption, which allows you to sit back and squat while it holds your ankles and your calves in place and put a weight Fest on it. And the other thing I like about what you said with the step-up.

[00:24:26] Is it for whatever reason you don't have the bench or the, or the platforms to do. Step-ups do lunges. Dave Paulson, Ella built a competition ready physique, and he never squatted. All he did was lunges and he had huge glutes, big hamstrings and big quads. Uh, so wait, awaited, awaited, uh, uh, uh, Um, lunge and you could do one leg at a time.

[00:24:50] Like Rob said, if you're afraid to switch, you don't have any place to walk. You do your left leg, you step back, you do your right leg. You step back. I mean, I see the girls doing them on the [00:25:00] Smith machines, uh, but, uh, uh, a sissy squat machine and await Fest and watch what happens to your legs. They will explode.

[00:25:07] We're going to take our first commercial break. Don't forget. During these commercial breaks, there's a secret word. When you hear it. Email it to on This email address is being protected from spambots. You need JavaScript enabled to view it.. You're entered to win a box of the new birthday cake flavored, tasty pastry. Uh, we'll be giving away a box every week. There'll be the hidden word, the secret word.

[00:25:26] We'll be at every show that week and then the following week, it changes. So listen hard. We'll be right back.

[00:25:35] Welcome back while you listening to the commercials, did you hear the secret word? I don't know if it was in that commercial break. Maybe it'll be in the next one. Wilson. Welcome back to, uh, the blueprint power hour. And the next question that comes up is James Andrew. Aaron. He's pretty cool. He says I've got some [00:26:00] PHS prohormones leftover from a long, long time ago for Andrew  pills for dial powder.

[00:26:08] Uh, some methyl one test, and I believe and believe it or not a bottle of one a D are they still good? And if so, which ones would you take and how.

[00:26:20] Coach Rob Regish: [00:26:20] Yeah, I will. In some ways I envy him in other ways, I don't,

[00:26:26] Carl Lanore: [00:26:26] uh, I got to make an announcement just in case the feds are listening to the show. Yeah, you shouldn't use them.

[00:26:32] They're illegal. Send them here. The address is 29 Oh eight Brown bow road, suite one Oh three, Louisville, Kentucky four zero two zero six. And I'll dispose of them appropriately.

[00:26:45] Coach Rob Regish: [00:26:45] Great suggestion. Okay. So having said that, um, we, we've gotta be talking here about pro hormones that are 15 or more years old, because everyone you mentioned, if I'm not [00:27:00] mistaken was, was outlawed circa, uh, late 2004, early 2005.

[00:27:07] So yeah, you know, they're old now old doesn't mean. They've all gone bad though, because despite the expiration date, most chemicals don't magically transform to something else on their expiration dates. Now I'll grant you. They may lose potency by half. That's just a guess or more, but the base hormone you purchased way back.

[00:27:32] When, if I were a betting, man, I would tell you it's likely still there. Now I'm going to address these individually because some are useless in my opinion, and some are, might be useful. The four Andrew scheme diet pills that you cited fall into the useless category, in my opinion, unless you want to raise estrogen.

[00:27:56] I never got a damn thing out of them. I remember when they were brand new, they [00:28:00] turned me off to Andrew altogether. Uh, and the last

[00:28:04] Carl Lanore: [00:28:04] a lot of guys got gyno from four diodes. A lot of guys

[00:28:07] Coach Rob Regish: [00:28:07] I know from it. Yeah. The last time I knew that they converted much more to estrogen, uh, than even dag. So something to think about for Andrew esteem for Andrew die all on the other hand is another matter.

[00:28:25] So it really depends. I think what form they're in here orally, they were never anything great orally. The, they did do studies showing that. A threshold dose of 300 milligrams or more got some of it past the liver, but not being methylated. It, it really tuned

[00:28:45] Carl Lanore: [00:28:45] to half to 5% of orally administered base four or five dial four.

[00:28:54] Diode is just flushed right out by the liver. I mean, I mean, I mean [00:29:00] gets through because only two and a half to 5% gets into your blood. The rest of it is flushed out by the liver

[00:29:06] Coach Rob Regish: [00:29:06] right now for dial powder. On the other hand could be in, is likely and other matter why. You could put it into a transdermal base of ice, propyl, alcohol, maybe some D-line meaning or announcer.

[00:29:22] So of DMS or your favorite back in the day flow gel. I don't know. It is, it is. Yeah. Yeah, it is. Um, those, yeah, those are all penetration enhancers and, and even believe it or not, the very first four dial product was just in an ICER propyl alcohol base and it works. Um, but it works a little bit better. If you get the penetration answers method, one test, I'm not going to tell you it doesn't work, you know, as a short term cosmetic maybe.

[00:29:56] And when I say cosmetic, I mean, if you just want to look [00:30:00] bigger, it's going to kill any definition you have because it's all water and, and given its dynamics in the human body. You simply can't build any real muscle with it because you can't stay on it for very long. Um, and the gains go faster than, than they even come.

[00:30:25] It was not unusual to put a pound a day on for a couple of weeks. Right. And it looks like it's all in the muscle. The thing was when you stopped it left just as fast. So. You know how you build any real muscle with that? I don't know. It is hell on your system in most cases. So I'd be inclined to leave it alone.

[00:30:47] If you are going to run it, get blood work, done it before and after here. Yeah. Yeah. Before, during, after, I mean, it's going to hit your liver. It's going to disrupt your lipids, your HDLs go, probably [00:31:00] going to go into the single digits. Just know what you're getting into. It's not a beginner, right? Hormone type thing.

[00:31:07] One a D on the other hand is another story, in my opinion, as it converts to one test, but it was much, much more agreeable with your system. Now, I'm not saying it didn't have any side effects, but you didn't feel like death.

[00:31:27] Carl Lanore: [00:31:27] No, you didn't feel like death, but you like you. Oh, one a D always made me feel like I was on the verge of coming down with something.

[00:31:33] I always felt like that feeling, you know, Right before you get the flu, you feel like, man, I feel like something's wrong. Something's off one. Ady made me feel like that all the time. And the other thing I hated about one Ady was th the, the level of Le lethargy, you always felt tired. You always felt exhausted.

[00:31:51] You just didn't feel like you wake up in the morning. You felt like go right back to bed again.

[00:31:55] Coach Rob Regish: [00:31:55] Yeah. And frankly, because of those side effects, a lot of guys [00:32:00] stacked it with a four dial transdermal. Um, and, and it was great stack. And using that, using both of those, you know, guys could generally. Gained some muscle because they could stay on for four to eight weeks.

[00:32:15] Um, and assuming you, obviously, assuming you have good post cycle therapy, you might be able to retain some of the gains from that. That doesn't mean it's side effect free, right. As you pointed out. So just word to the wise, I I'd get blood work done there too, just to make sure you're not getting into the red.

[00:32:35] So would

[00:32:35] Carl Lanore: [00:32:35] you agree that five dial was the best of all of them?

[00:32:40] Coach Rob Regish: [00:32:40] No, but only because I never used any five dial

[00:32:44] Carl Lanore: [00:32:44] five dial was the best of all of them. Five dial converted to a greater degree to testosterone. It made you feel alive. It made you feel active. It made you feel up. It really like to me, when I was doing high doses of five dial, whether it was [00:33:00] transdermal or oral and back in the day, I w if I was doing an oral, I had to take at least a gram.

[00:33:07] Um, I would feel it immediately. I would feel like, Oh, because you gotta remember the Andrew diodes and Andrew dials are predominantly adrenal hormones and like other adrenal hormones, they seem to affect that energy centric feeling. And I remember taking a gram of dial. I was out in Phoenix. I had flown out there.

[00:33:29] I was exhausted. And where most people who had started drinking caffeine, I remember taking a gram of dial of five die off. At the table, not at the table. I went to the bathroom, came back to the table with my sister and brother-in-law and all of a sudden I was sitting there and I was like, zing. I mean, it, it woke me right up, said, I thought five dial was the King.

[00:33:47] Coach Rob Regish: [00:33:47] I really did. Th that's interesting. I got the same feeling from four dial. Um, for, they'll tell you that that was, it is a pro hormone to testosterone. I would tell you, I believe four [00:34:00] dials intrinsically active all

[00:34:01] Carl Lanore: [00:34:01] by itself. Oh, it definitely was there's research that shows that too, that in and of itself it produced a, an anabolic

[00:34:08] Coach Rob Regish: [00:34:08] yeah.

[00:34:09] And final word here, uh, concerning the, the government's pro-hormone ban. I really think. They missed the boat on four dial and one a D, which, you know, in their effort to ban those compounds, every, all the baby got thrown out with the bath water. Those two in particular worked, they were reasonably safe and they are certainly.

[00:34:35] Far less dangerous than alcohol, tobacco, junk food and a number of other things that I can name, you know, including the acetaminophen or aspirin. But then again, it was never about protecting the public, right? It's about politicians and their agendas and advancing their careers and the save the children crap, unfortunately works all the time for them.

[00:35:00] [00:35:00] Uh, and sadly it looks like you can only expect more of it going forward.

[00:35:06] Carl Lanore: [00:35:06] You know, I'm going to say something. It's probably going to piss a lot of people off, but I really feel this way at this point, you know, I'm 62 years old, maybe it is what happens when you get old, right? They say, Oh, you get old, you get crotchety.

[00:35:16] And I, I'm starting to think that bill Gates may not be completely wrong with the deep population concept, but we'd have to target just certain people. We'd have to target like the people in our population that I just are not critical thinkers. Right. They don't think anything for themselves. They watched the news.

[00:35:34] They go. You know, murmur, murmur, murmur. Remember they repeat what they hear on the news. When Joe Biden got in front of Congress and said that he could have been a pro baseball player, had it not been for performance enhancing drugs. And he wasn't willing to take them. You know, it was a complete lie, but the non-critical thinkers ate it up.

[00:35:53] They just ate it up and they, they voted these laws in place that took, um, they took compounds that. [00:36:00] We're relatively harmless. Uh, nobody was dying from them. Uh, you know, th they were, they were somewhat effective, somewhat, somewhat ineffective, and they, they demonize them and they took average guys, fireman, you know, uh, lawyers, you know, uh, preachers, you know, maybe not the Catholic preachers, but, and made them all criminals because they were using Andrew.

[00:36:25] And now. Instead, they sell fake crap that doesn't work and call it it and they call it Andrew. Right? Like, so like, like, you know, who's that, there's a big black football player. He does a commercial where the women go, Hey, Frank man, you look great. Yeah. I take Andrew 400 Android phone and it's got, it's got nothing in it that actually works.

[00:36:48] And th th this worked, and it could have been, this could have been like if they would have left Andrew on the market, a lot of guys who didn't want to go for HRT would have just taken Andrew and it would have [00:37:00] worked, their testosterone levels would have gone up and they would have felt great and they didn't have to stick a needle in their ass.

[00:37:05] And it's just, it's just crazy. And so I, you know, I'm thinking about bill Gates, I'm thinking, you know, he wants to depopulate and don't get me wrong. I know he's the devil don't get me wrong. Um, this is tongue in cheek. But I'm for a little D population. If we could target the stupid people, if we really target the stupid people, I don't mean unintelligent people because you can, you can make yourself more intelligent.

[00:37:28] You can learn the people aren't willing to learn, but act like they know everything. I think we could do without them on the planet.

[00:37:37] Coach Rob Regish: [00:37:37] Yeah. You know what? Th there should be a brief, true false test. If you, if you pass it as a critical thinker, there's one group of laws for that person. And then everyone else that flunks it.

[00:37:49] Yeah. Here, here's another set

[00:37:50] Carl Lanore: [00:37:50] for you guys. Yeah. Yeah. You were going to, we're going to feed you. We're going to give you enough money to just stay in your apartment and leave you. Leave everybody alone. It's really sad because we have a, [00:38:00] and I, and I realize. The whole idea of making people smarter, forcing them to become educated.

[00:38:07] Culturally, it doesn't work. We've been doing that for like decades now. Right? We were trying to instill in people why it's a great value to embrace education and, and learn because through education you learn and you become able to, uh, understand things and comprehend things and do your own research.

[00:38:27] And so when we're never going to be able to force the population. To be smarter. We can't, they choose not to, unfortunately. So it's like, okay, if you don't want to be a critical thinker, like, you know, let's cut the country in half and put all the non-critical thinkers on one side and the rest of us on the other side.

[00:38:45] And let's just see what happens in 30 or 40 years. Who's still here.

[00:38:49] Coach Rob Regish: [00:38:49] Yeah. I think we know what's going to happen. Right?

[00:38:52] Carl Lanore: [00:38:52] Tired of it. I'm tired of stupid people making decisions that interrupt the rest of our lives that affect the rest of our [00:39:00] lives. It's just Terry. I mean, and you know, and I don't know what's going to happen now with Beau Biden being president.

[00:39:05] He may want to do w do away with HR T he may say, Hey, you know what? I didn't take HRT. That's why I'm, um, uh, borderline dementia now. And I don't think anybody should take it, you know, who knows? That's what he did with, with the performance enhancing drugs.

[00:39:19] Coach Rob Regish: [00:39:19] Yeah. When, when the facts from the AMA, right? The FDA, FDA, the DEA, when all those facts.

[00:39:28] Didn't fit his argument. What did he do? He appealed to a motion, right? You got a bunch of people up there on the stand who were crying about how their lives were ruined. It's just so much crap. And remember the

[00:39:40] Carl Lanore: [00:39:40] DEA, the head of the DEA said we don't want to prosecute anabolic steroid crimes. We have real crimes to go after.

[00:39:48] They didn't even want, they didn't want anything to do with this. The FDA did not want anything to do with this. The politicians on Capitol Hill pushed for it. And why, why are they even involved in [00:40:00] baseball? What the F is going on like that you mean, you mean you guys have all the other problems of the country solved that you can say, you know, we've been so good, uh, dealing with the country's problems.

[00:40:12] Let's fix baseball. No, you didn't even fix the things that the country's dealing with and you stay, keep your hands out of baseball.

[00:40:20] Coach Rob Regish: [00:40:20] I distinctly remember seeing those guys testify and thinking to myself while this is going on. Well of Ben's London is still at large and get, and gas is five bucks a gallon.

[00:40:32] Carl Lanore: [00:40:32] Yes. Thank you. Thank you. You

[00:40:35] Coach Rob Regish: [00:40:35] guys need to be working on stuff like that matters. Not what baseball players are using or not using

[00:40:42] Carl Lanore: [00:40:42] ridiculous. All right, we're going to take a quick commercial break. When we come back, we have more, we have the blueprint tip of the day. Don't forget. Listen. During the commercial breaks for the secret word, you could win a box of tasty.

[00:40:53] Welcome back. I just realized we missed a question. I don't want it. I don't want it. We'll do this question. And then we'll uh, we'll do the [00:41:00] blueprint tip of the day. Sit down, everybody. Sit back. All right. So this one comes from Lance. Let's see Lance on a Conti. He says, give me the four Oh one on vitamin C, please.

[00:41:11] Does it really boost the immune function?

[00:41:15] Coach Rob Regish: [00:41:15] There's a lot that goes into immunity or a hell of a lot more than a single vitamin. Having said that there is clearly in my mind, the relationship between vitamin C and immune function. There's no question about it. When it comes to. Vitamin C and the science behind it.

[00:41:34] People are quick to quote, uh, Dr. Linus Pauling and, and, you know, it's true. He lectured vigorously into his nineties. Uh, it was hard to argue with a lot of his assertions, but for a true understanding of what vitamin C can really do. You need to Google studies by Dr. Richard Klenner. Dr. Klenner published by far the [00:42:00] most science on vitamin C and likely have the best understanding of it.

[00:42:04] He cured everything from the common cold to polio with it and claimed that adequately dosed, there was no virus that vitamin C couldn't kill. Those may sound like outlandish statements to some people, but after reading about his many. Experiments in his studies and the results that were brought forth.

[00:42:29] It's hard to argue with them. So for a deeper understanding of that topic and Klenner, uh, I would suggest Googling great vitamin C presentation, anabolic minds. There is a link, uh, to a two hour presentation that I understand it's two hours, but it is well-worth. Investing the time to listen to it because after doing so, you're going to wonder why vitamin C isn't the first line of defense, right?

[00:42:59] For [00:43:00] all different kinds of ailments, long story short. Here's what I do. I take three grams of vitamin C a day every day. That's for it to general antioxidant protection uni, you need gram amounts. Uh, vitamin C for antioxidant function. Yes. 60 milligrams will prevent scurvy, but we're talking about something more than that.

[00:43:23] In that instance, I would tell you basic ascorbic acid would, will do here's where the situation changes. If I feel something coming on, I dose two grams every hour on the hour until. I have an urgent reason to visit the bathroom. Okay. Because that is the point at which you will know that you are saturated interestingly enough.

[00:43:50] And I I've noticed this time after time, after time, uh, your body soaks up vitamin C like a sponge, [00:44:00] when it's fighting something off, you can take far more. Vitamin C and not have those urgent bathroom, right visits, uh, compared to when your body, you know, isn't sick and you're taking those amounts. Uh, your body seems to use a lot more of it when you're fighting off infection.

[00:44:19] And once you get there, by the way, don't let up keep hammering it. Okay. Until you're in the bathroom, like consistently and then symptoms. And then the underlying illness starts to subside. More recently, um, when I felt something coming on, I decided to get the big guns out, uh, which is to say lyposomal vitamin C.

[00:44:44] And with that, I take three grams. Every two hours and continued to do so until my symptoms resolved, I kicked whatever was trying to infect me. Uh, maybe three, four weeks ago, I kicked it [00:45:00] and kicked it fast. Lyposomal is absorbed. Um, by most counts, three times better than regular vitamin C. I've seen up to 10 times better in some studies, but you know, three times it's probably a good bet.

[00:45:14] Uh, you know, The stuff is dynamite and you won't necessarily be in the bathroom. I would also tell you this. If you were a loved one or ever hospitalized for any virus, I would seriously consider IV vitamin C. Now the doctor's probably going to fight you on it. He's probably going to tell you it's a waste of time at which point you need to say, listen, you're a doctor.

[00:45:39] So, you know, two things. Number one, vitamin C never heard anybody. And number two, it has helped a whole lot of people such as me. So hopefully your doctor agrees on that point, if not bring your life with so on, we'll see you to the hospital with you so that you can take it and make [00:46:00] sure that you're getting enough.

[00:46:02] So that's my feedback on, see,

[00:46:06] Carl Lanore: [00:46:06] that's good stuff. Everybody needs some vitamin C. So here's a, here's a little known fact about vitamin C. It will reduce the production of aromatase enzyme in your body. So if you're somebody who's estrogen levels of creeping up, maybe you're on HRT and they want to give you anastrozole, tell your doctor, Hey, I'd like to try something else.

[00:46:24] First. Take a couple thousand milligrams or a couple grams of vitamin C a day along with, with zinc. Uh, whatever the RDA of zinc is double it. You take that every single day and give it about a month and then go back and get your blood work done and watch out, watch how your estrogen levels have dropped.

[00:46:45] Watch your estradiol levels will drop. So it's, it's very valuable. We have a couple of questions from the audience. I'm going to get these up here. Sure. Um, so Jonathan Lawson says I'm taking a six week [00:47:00] cycle of ment meant is test, test. It's a, it's a 19 nor, uh, forum. Well, testosterone, uh, it's uh, 19 nor testosterone, uh, at 15 to 20 milligrams a day.

[00:47:12] I think that's a pretty high dose actually. Yeah. And it's made me bloat pretty terribly and I've put on 15 pounds in a few weeks. Probably mostly water, definitely mostly water. It's made me switch from trying to put on size. To recomp and put on as little wa Waterweight as possible. I do the sauna and mild cardio and walk a few miles a day.

[00:47:33] My lower back is absolutely killing me. I gave you, it gives you an insane pump. Anything like that? Metal one test was the same way, right? Rob people would get our metal one test. They'd say they can't believe the pump in their back all the time. So anything that causes that level of water. Uh, uh, retention always causes, uh, horrible, uh, uh, back, uh, pump, uh, even to try to walk.

[00:47:56] What can I do to reduce, uh, this, [00:48:00] uh, in lieu of dead lifts and squats? Can I use. In place and to avoid lower back pain. Thanks. Well, the first thing you could do is lower your dose, so yeah, that was good. Are you familiar with mint at all?

[00:48:12] Coach Rob Regish: [00:48:12] Uh, vaguely. Not, not terribly. So now

[00:48:16] Carl Lanore: [00:48:16] sounds like method one test. No, but, uh, yeah, but it's actually a 19 North testosterone and it's used in Europe.

[00:48:22] It's been used in Europe for a decade as a male, uh, contraception, uh, because, uh, mental shut your testosterone down hard and fast. But because it's a 19, nor it does a lot of the same things that testosterone does, they believe. I don't believe it. I think that you can't replace testosterone with something else, but nonetheless, the dosage as an, as, as, um, a male contraception is a milligram a day 15 to 20 milligrams a day.

[00:48:56] Now I understand you're doing this because you want to build muscle with it. [00:49:00] So if number one, Personally, I wouldn't use meant without using testosterone. I wouldn't, um, because your testosterone is being shut down, this imbalance and testosterone. So 19 nor testosterone, testosterone, they have a ratio doctors don't test for 19 nor no one talks about it, but the same way that DHT and testosterone have a ratio that doctors go, Oh, you know, you're, you're good.

[00:49:25] You're in that right place. So does 19 nor and testosterone, 19 North testosterone and testosterone, they have ratios. And so. Chances are your testosterone is completely shut down. Um, and depending on how long you've been on, uh, he says, okay, let me put this up to, he is still using his TRT dose. Well, the first thing you could do is try upping your dose of testosterone and see if that corrects what's going on or better yet lower your dose of bent.

[00:49:55] Take your ment down to the equivalent [00:50:00] of, you know, maybe three milligrams a day. And I bet you, a lot of the water weight will come off in a week or two. Um, but I'm sure that that's what it is, uh, meant is a very, very powerful steroid, so powerful. Like I said, they use it in Europe, exclusively as male. So, uh, uh, um, uh, birth control.

[00:50:23] And I, they only use, they use, I think 0.8 to one milligram a day in men to shut their testosterone off. Think about that for a second. Completely shuts off testosterone, bang. Your testosterone is that of a 14 year old girl. So, um, try backing your dose down for a couple of weeks and see what happens. See if you start to lose that water weight.

[00:50:43] Uh, I'm, I'm gay, I'm Benton. You will. And think about it this way. Mint is very, very strong. You'll probably still make muscle gains at a couple milligrams to three milligrams a day. Um, that's the problem that a lot of people have, you know, I've discovered that. [00:51:00] Just a smidgen of trend. Bologne along with your testosterone, you don't get the night sweats.

[00:51:06] You don't get the problems. You don't get the lethargy, which by the way, is caused by an increase in w uh, oxytocin production. I did a whole show on that. If you're not aware of how tremble works trend, bologne builds muscle by raising oxytocin production 50 fold five zero. And that's what builds the muscle, but it's also what causes the, uh, heart irregularities, where you feel like, you know, walking is so hard, have you next time you want to see how powerful oxytocin is having an orgasm and then go run up the stairs, like jump out of bed and run up the stairs.

[00:51:39] You can't, your heart's pounding. That's what oxytocin does. And that's why trend bologne is so tough on the cardiovascular system, because it raises oxytocin 50 fold, but just a tiny bit of trend. And I'm talking about trend ENT, like 10 milligrams, 20 milligrams a week. You fold that into a TRT [00:52:00] dose of 200, 250 milligrams.

[00:52:01] Testosterone you'll make gains, but you won't feel horrible. You just have to be patient. You're not going to make the gains in a week or two. You're going to make the gains in a, in a month or two.

[00:52:11] Coach Rob Regish: [00:52:11] And the only thing I can add to that is try taurine, uh, for the back cramps

[00:52:16] Carl Lanore: [00:52:16] interest, you know, Yeah. Yeah, that's interesting.

[00:52:20] All right, so that's the end of the, uh, online questions. We're going to take our last commercial break. And when we come back, we've got the blueprint tip of the day, stay tuned. We shall return. Don't forget, listen to those commercials because you'll hear the secret word. We'd be right back over to digest.

[00:52:37] What? Oops.

[00:52:46] Totally messed everything up. I'm a bad producer. Here we go. I totally boxed that break. I, you know, I, I got this on a timer to try to keep me on track and I had the volume turned [00:53:00] down and we went a little long. So when I went to start the commercial spot, it was like already anyway. Sure. So what is the blueprint tip of the day coach?

[00:53:10] Coach Rob Regish: [00:53:10] The tip of the day is finding opportunity in injuries. So, as I mentioned at the top of the show, I recently strained my it man, my left hip. And then last Tuesday, my lower back locked up. Uh, the back was officially healed as, as of yesterday, uh, in record time, right? Six days the hips still bothering me a little bit.

[00:53:33] Uh, however, Those recent events cause me to take some time off. And during that time I look back, but more importantly, I look forward right? In my training career, I took stock of a few things. And in the process I found some information that has drastically improved my workouts in a very short period of time.

[00:53:57] And I'm talking here about [00:54:00] active, not passive stretching. Now everybody knows you need to stretch. Right. Certainly I knew this. I've heard it forever. Um, but as, uh, as a lifetime of lifting weights has left me quite inflexible, uh, particularly my lower body. It never was an issue. Uh, or at least I never noticed it until I started jujitsu at which point, a lot of inadequacies and the flexibility departments started to show up.

[00:54:32] And the reality is that like a lot of us who should know better, my stretching was sporadic and certainly not comprehensive. I did it. I don't think I truly invested enough time though, to understand it. Uh, and how it could be better accomplished. So I went looking for better solutions and just like I've said for eight years, I think now on this program, I found it, [00:55:00] uh, by ordering reading and digesting some eye-opening information.

[00:55:04] The information not only has improved my mobility in a short period of time, but also my strength and seemingly, um, Less than named the likelihood that I'll get injured right in the first, first place. First here's the bad news, the wrong kind of stretching before your workout study show, it can leave you weaker.

[00:55:25] And generally speaking, that's passive stretching things like, you know, holding your elbow, above your head to stretch your tricep, et cetera. In fact, if you get too flexible in that regard, like some of these yoga masters. It can believe it or not make you more prone to injury, but the right type of stretching, active stretching can actually make you stronger.

[00:55:51] And so what I learned was, uh, one active stretch for the front of your body, right? The, in all [00:56:00] the muscles on the front, the anterior chain. One stretch for the posterior chain, all the muscles on the back of your body. And importantly, um, a stretch that I had never seen done previously, at least with any consistency, a stretch for the lateral chain, the side of you, all the muscles on the side of your body, you perform these, uh, anywhere from you can do it anywhere from every day.

[00:56:27] Two every other day, depending upon your starting point. Right? And as I'm reading the long, you know, it was claimed that in five to 10 weeks, even the most severe injuries would get better if down downright not heal for good. I was skeptical of that. Uh, but I'll tell you based on just the little bit that I've done, I'm not skeptical anymore in a very short period of time.

[00:56:54] I began to feel better and, and let me qualify that because it was a real eye-opener. [00:57:00] I felt great after doing these stretches almost, it's almost like, uh, you know, drinking in the espresso or taking a pre-workout with a strong shot of dopamine. I felt so good. I began doing them every day and, and given.

[00:57:16] My poor wife, some her injuries. I started her on them too. Uh, we did them today. So, so time will tell, but if they make her feel better, you know, with all of her ailments, they'll the good that they'll help just about everybody. All of which would have never happened. If I hadn't gotten injured, I would have never had a reason to buy this book.

[00:57:43] I would have never been exposed to the information or even try it. Now, my hip will heal a hundred percent in due time, just like my back yet. And I will be the important part is this, after reading, digesting and using this [00:58:00] information, even after my injuries heal, I will be left with a, with a stretching routine that.

[00:58:08] It is not only comprehensive, but it's something that I can live with. Right. Actually, it's something that I look forward to it's it's uncanny. Right? You get this dopamine hit almost like a regular workout without. The tissue damage incurred by a regular workout, quite the opposite effect. It's like moving your joints.

[00:58:29] It feels like perking up your mood. This is how injuries can benefit you sometimes. Right? Sometimes they're a blessing in disguise. You just need to look for the silver lining. If you break your leg, take the time to get absurdly strong on chin ups and dips and watch the found muscle pylon, you know, you hurt your back.

[00:58:51] Find yourself a hip belt, squat machine, or, or order the iron mine hip belt, uh, that I'm always spouting off about, [00:59:00] or, you know, learn the assisted one legged squat, you know, just holding onto a rope, a TRX strap or belt hanging from a bar. You know, your wheels will be big, strong, and you certainly, your knees will be a lot less prone to injury once you're done.

[00:59:16] So here's the bottom line. If you get injured and you will, it's just a matter of time, not a matter of if it's a matter of when during that time, by your time by regrouping, reloading, and strategizing for your next move, strive to fully understand. Whatever new strategy it is that you come up with become a student, a real student of the game, whatever game it is that you would plan on, become an expert at it, buy a new book, subscribe to a newsletter, or hire yourself a trainer, not forever, but for six weeks, you know, and, and make no mistake.

[01:00:00] [01:00:00] Those three that I just listed, they're not expenditures. Supplements or food, you know, gone in 30 days, they are investments in you and your training future. So use that injury, whatever it is to get better, the opportunity is there. You just need to look for it. And then it injuries are a big deal. Um, sometimes bigger than others, but.

[01:00:31] They lead to better things. At least looking back in my training career. I can honestly say that smarter

[01:00:37] Carl Lanore: [01:00:37] training styles. So Rob, I know you have to go, but we have one question real fast. Robert Thompson wants to know can old men do jujitsu. What do you think, Rob? First of all, you were an old

[01:00:49] man,

[01:00:49] Coach Rob Regish: [01:00:49] Rob. Yes.

[01:00:51] And do you do, do you qualify as an old man? And I'll tell, I'll say this, our instructor is 60 62. [01:01:00] And he's out on the mat with us. So, absolutely. Yes, it can be done. Great show probably shouldn't be done to you you'll know how flexible you are or aren't as the case may

[01:01:11] Carl Lanore: [01:01:11] be. I want to thank everybody who was, who asked questions live?

[01:01:15] I want to remind people that there are two, uh, occurrences of the secret word in today's show and the commercial breaks. If you haven't heard them go back and listen for them. Once, you know what the secret word is, email that word to on This email address is being protected from spambots. You need JavaScript enabled to view it., and you are entered to win a box of birthday cake tasty pastries from legendary foods for this week.

[01:01:38] Uh, the winner will be announced next week. Uh, and that's it. Today. We have a good shows the rest of the week. Hope you can tune in, share the show, share the show, share the show steer by tomorrow with more super human radio. Thanks for being here tonight. Thank

[01:01:51] Coach Rob Regish: [01:01:51] you. [01:02:00] .