[00:00:00] Prepare to experience the strongest radio allowable by law will be revealed miss the develop excuses. Never apply his superhuman radio with your host girl annoy.

[00:00:31] Hey, hey, welcome back to another episode episode of super him radio. It's Tuesday. I didn't do a show yesterday because I was traveling back from Florida. I spent the latter part of last week and the weekend with Aaron cinnamon over at redcon one and his family and what an amazing company. I'm very proud of what our and has done and so I'm back in the studio, but it looks like today's gonna be the only show for this week because Fourth of July is upon us and I had plans for Fourth of July, but we have [00:01:00] unbelievable shows coming back the following week, especially.

[00:01:05] One we're doing on viley see which is a new female aphrodisiac for women who have libido problems. And actually it's just the brim Leno tide which we talked about, you know a decade ago, but there's a lot of good research on us are going to be launching the following week with that show. You won't want to miss that and we have lots of good shows after that.

[00:01:29] But today is a one-day show and we are going to. I have a very very short week and I hope everybody has a wonderful Fourth of July. This is an important week to celebrate who we are as Americans. I love the Fourth of July. I am a patriot at heart and hope that you enjoy it as well. And without further delay calling all blueprint Army fall in line.

[00:01:55] It's time for the blueprint Power Hour with Coach Rodriguez [00:02:00] on the Superhuman Radio Network.

[00:02:06] Hey, Rob, how you doing? I am doing fantastic, which I'll get into a little later in the show. Cool and hope you are too. Yeah, I am I'm I just got back from Florida. I feel good. I'm not rested yet. I need a good night's sleep tonight, but I'm trying a new sponsors product that I'll talk about shortly if they if they come aboard that's Sleep Products.

[00:02:27] I'm really excited about that. Listen. I have a public service announcement. I just picked up a message on Facebook from I'll call him damn and it's a warning on and F adran import that I source that I had given years ago. Now being not what it says. It is meaning he ordered his quote unquote fat burner and this is the source from the UK for those of [00:03:00] my guys who know what it is.

[00:03:02] And it was flagged by Customs who ultimately told him that upon laboratory analysis. It was really dmaa.  And he was let off with a warning if you know my advice to you would be if you're contacted by Customs at all. Just let it go. They usually say you can just let it go or you can still try to claim it.

[00:03:25] Let it go if this is you. And you are ordering from that same Source understand you have evidence via his website that what you really thought. You were buying was a caffeine green tea excetera fat burner and not ephedrine or dmaa.  So that seems to be a change because I know. You know previously his stuff was a Fed room.

[00:03:55] I could tell you that from using it every day of my life. But this might be a [00:04:00] situation where he switched dmaa because it was cheaper for whatever reason just understand that Dynamic is out there. If you want to be safe with your ephedrine, you can pick it up. It's as close as your local pharmacy.

[00:04:15] They keep it behind the counter you want primatene. Pills for asthma relief you got a bad case of asthma they will not ask you what it's for. You don't need to tell them what it's for. You will have to present your license and sign for it. It's a simple measure that the FDA and the powers that be are using to make sure that the bad guys don't buy too much ephedrine every month.

[00:04:41] Yeah, because they turn it into meth. Yeah, they use them as a starter in writing. So look the upper limits of what you can buy for a month. Is still more than more ephedrine than anybody's ever going to need including me. So that really says something and if you are using a factor in you should take off from [00:05:00] time to time.

[00:05:01] Yes, it does have the ability to do the same things that in feta means and cocaine do and that is cause blockades in the kidneys. Right? So you same thing happens to people who take long term and feta means, you know that they sought out as a diet pill they keep taking it we see this in children who take.

[00:05:20] Who take ADHD medications?  We have the same the same block a defect in their kidneys, right which is an important factor and certainly something that I'm experiencing now. So now you've been off the ephedra for how long now well interesting story.  My creatine levels finally came back. And meaning they are now within the normal range.

[00:05:50] Now. That was it all fairness. That was two days after cold turkey and the ephedrine so there had to be some more downward movement going on already. But [00:06:00] you know, I will see with subsequent test bring.  Perhaps with him without ephedrine, you know, it's going to be interesting to see if you move forward without.

[00:06:11] Ephedrine in your life over the course of let's say the next 6-8 months if you never have another rhabdo experience again.  Yeah, I mean it will prior to the last episode my previous one was nine months before so.  We'll see. You know, I tend I tend to think it was. Number one pushing my training loads in the final week before I was scheduled to take a week off and crucially dropping symptoms in that week because my thought process was look I'm going to be off all next week.

[00:06:48] I don't need a super speedy recovery, but be that as it may and I'll get into this in the tip of the day. We are all going to learn a lot. [00:07:00] About how much is too much and the effect of various nutritional supplements and drugs on Creatine kinase levels and the health of the. Yeah, absolutely. So exciting stuff going on.

[00:07:16] I'll get into that more in the power of tip of the day, but I wanted folks to know about that ephedrine situation from the UK supplier. Just go to your local pharmacy until I can get it figured out by the way. Those of you who were trying to watch our Facebook live. We had some camera problems on Rob's and so we'll get that solved before the next show.

[00:07:35] So we're just doing the old-fashioned podcast things the old-fashioned way. So the first question is who will watch started you it's a multi quiets. It's several parts who or what started you on your journey to physical culture. Was there anything that really lit the fire like maybe girls or you got beat up and picked on as a kid, you know, I can say I never got beat [00:08:00] up.

[00:08:00] I was never picked on as a kid. I will say that girls were an issue. Just not in the way. That most people would think so. So bear with me this this gets into my upbringing and the ultimate effect it had on my psyche. So I learned from my father in the way that he.  dealt with my mother how to treat a woman right?

[00:08:28] That's your first and most powerful. Additionally, my mom always told me you got to be straight with girls. You got to hold doors. You got to pull out chairs, you know every so often flowers to let him know you're thinking of them. And so I'm 16 years old and I start dating.  And over the course of the next 5-10 years guess where that advice got me married how well?

[00:08:56] No, how about nowhere? [00:09:00] Women at least the women that I were dating.  I had no interest they all say they want a nice guy. But especially at that age they they don't they don't want nice guys. It's the God's honest truth. Let's let's be honest. They want excitement. They want drama. They want to break up with you and get back together.

[00:09:20] Hopefully, you know multiple times per week. And most of these girls went back to their ex-boyfriend who either one didn't have a job. To drank or three hit them sometimes the trifecta.  so the message that I got.  At that and during those formative years was that I must not be big strong and physically impressive enough, you know, isn't it funny that that was the conclusion you came to yeah, and that was driven by other things.

[00:09:53] Don't get me wrong, right who were the male role models in the. Schwarzenegger [00:10:00] Stallone in the big one for me Hulk Hogan. He's out there on National Television every week. He's the man. He's six seven. He's 303 pounds with 24 inch arms. These guys have the women.  the toys and all the all the toys that go with that team plus the money.

[00:10:21] So what message does that give me? Right. It's got to be me. I'm just not big and strong enough consequently. And this is a little embarrassing to admit but it's the truth. I was so soured on those experiences that for the first two years of college the only two women that I spoke to were my mother and my grandmother.

[00:10:44] That is the God's honest truth. And so what did I do with my time I spend. All of it on the following three activities studying lifting.  and eating and sleeping.  [00:11:00] It started to add up to me that you know, I like I said I needed to get bigger and stronger and when I got to be real big it still wasn't big enough so, you know it believe it or not.

[00:11:17] I am of the opinion that it. That high I had unrealistic Role Models, right? I mean how kogan 67303 24 inch arms, whatever you think of professional wrestling that is a huge man. And genetically it wasn't in the cards that I get that big but you know what you shoot for the stars at least you get to the moon, right?

[00:11:44] I also know why but what what messages did you receive in life that told you that women like that? It pushed the reality is wrestling is a guy thing. I mean, it's a sausage fest when you see who's watching [00:12:00] wrestling. There's not a lot of women watching wrestling. It's all guys and I asked this question because I mean I suffer from some of the same things you do.

[00:12:09] You know that for some reason if I was Stronger and more muscular women would like me more and that wasn't true When We Were Young and it's probably not true for most women today, especially with the dad bod being so popular. You know what I mean? You know, where did you where did you connect those dots at?

[00:12:25] Oh if I if I was bigger and stronger women would choose me everything that I was seeing and experiencing I go to the movies. I see Arnold Schwarzenegger. I'd go to the movies it Rambo right Stallone every week on television. I would see sold out crowds 2030 thousand to watch these wrestlers who are all enormous, especially if you were brought up in WWE territory up here in the Northeast.

[00:12:55] I mean, those are the guys that were pushed.  t' [00:13:00] and and then I combine that with my experience with women and. You throw in the fact that I was an extreme introvert and I internalized everything and it had to come out somewhere and that somewhere was the gym now interestingly enough. I was famously anti-drug at the time and that extended to bodybuilding drugs.

[00:13:23] I had the opinion that they were evil that you didn't need them and that it was cheating. Okay. A few other things though helped in my favor. I happened to get lucky and in a day in an age without the internet and without virtually any quality sources of information. I got lucky by coming across the right guy and he is zero who took me under his wing former powerlifter taught me how to eat sleep train the whole nine yards powerlifting USA was part of it [00:14:00] and.

[00:14:01] Training programs that were advertised in the back of muscle magazines that I happen to hit at an ideal age, you know at 18 19. I was doing super squats. I was doing big beyond belief. I was doing a program called super strong in six weeks looking back. These were the programs that you know, I really needed and let's face it.

[00:14:25] Like I always say it. A million times better than walking in the gym and doing what most people do and winging it.  So ironically when it came time to introduce me to wait the one man who disapproves that activity more than anything my father did it what he did was he took me to our Parish rectory behind the church where they had a dozen Universal machine.

[00:14:56] You walk in the gym introduced me to the guy running the place.  [00:15:00] And he said this is my son. Robbie needs to get stronger legs for for baseball for I was a pitcher and he wasn't wrong on that count. But what he didn't count on without all of those other seeds were being sown and when I met the guy who ran the gym his name was Bob.

[00:15:20] He was only about five ten hundred eighty-five pounds. But to me with six feet in the buck 40, he looked enormous I can distinctly remember having a thought if I can get half as big as this guy looks I'm going to wear tank tops during the winter. I'm going to show off everything I got.  and I went on to make almost every mistake in the book.

[00:15:49] But I regret none of it including learning almost all of those lessons the hard way. It was an experience that made me who I am [00:16:00] today, and I am a better person for it. So that's a little bit about who got me into it the fact that he never counted like I'd fall in love with it and I can honestly tell you after my very first workout.

[00:16:17] I knew this would be something I would be doing for the rest of my life. That's the only way I can put it you throw in my experience with girls the extreme introvert in me and.  some psychological qualities that I'll just say led to me.  I was willing to do things that most people weren't. I was willing to squat 315 till I couldn't do any more strip 90 pounds off 200 quarter till I can't do anymore strip another 90 135 till I couldn't do anymore back away from the bar and perform plyometric jumps [00:17:00] until my legs gave out.

[00:17:01] Out, you know for some workouts believe it or not. That was just a starter.  So I was willing to go places. Other people won't we you know work and it's interesting though because everybody has a slightly different story some it was all about girls others of they got beat up right other kids were fat kids and they got teased super skinny kids and got teased.

[00:17:30] I did the word skinny still sets alarm Bells off in my mind and in a really bad way to put it bluntly. I have body dysmorphic disorder.  They call it bigger exia the reverse of anorexia. When I look in the mirror. They do not see a guy who weighs 240. I see a guy I still see the guy that weighs 140.

[00:18:00] [00:18:00] So, you know, I'm in my mind. I used all of that to my advantage other people might say look you you leading the really imbalance life. Maybe but it makes me happy.  The next question kind of follows this one very nicely. What was the very first supplement you used and how did it work? What were some of the more memorable ones that you use and what did you learn from taking them the very first supplement I used I walked into GMT.

[00:18:34] Am I I look at these hundreds of products lining the shelves and thinking wow, why would anybody use steroids? All right, get all this stuff. The very first one. I bought the over Joe Weider crash weight gain number Seven Tablets, which immediately made me wonder what happened to formulas 1 through 6.

[00:18:57] Needless to say. They didn't work [00:19:00] by very first dose. I misread the label directions and.  and I think I wound up taking three times as many as what they were suggesting because it said something like, you know, Seven Tablets three times a day and I did all 21. I got a horrible sugar feeling and I threw up.

[00:19:25] I didn't care though. I finished they ultimately finish the rest of it before moving on to other stuff. And the next thing was diabetic dybenko side on I don't know if you remember that that bank has I'd and freulich acid AKA Frack were to the next one's needless to say they didn't do Jack next up though was hot stuff and that did put on five to ten pounds the very.

[00:19:54] Batches of that that came out and it's been theorized that it was spiked with a [00:20:00] little something beyond what was on the label and I would concur with that the next two were unique.  Cyber, Genex total body building system and I can Pro I somehow scrounged up $100 to buy each of those and we laugh about those today.

[00:20:21] Okay, we joke about them, but. To my mine.  Fine, they were at least in two important ways a lot better than supplements today because at least they came with solid training and diet advice. If you look at Cyber jennex on the supplements that went along with it. It was really the first no.2 tripe protocol using large amounts of arginine pre-workout.

[00:20:50] You know manipulating carbohydrates. It was I got to give Scott Chenery props here. He was way ahead of his time. As far as I capro went. They had everything [00:21:00] from an aromatherapy bag that you sniffed before the workout you then like peppermint and mint and all the stuff in it and believe it or not.

[00:21:10] I thought that work and there's a lot of research showing that it does but be that as it may it also came with I would call a world-class training program at the time, you know, Vince McMahon hired borrow dipasquale and dr. Squat Fred Hatfield to come up with the you know, the diet and training advice respectively those two were the real deal.

[00:21:37] So looking back. You know, I would say those were solid purchases overpriced sure, but at least I got to keep the training and diet advice long after the pills were gone. Next up was a very interesting time in the supplement business creatine hit the market and then ultimate orange to for me ultimate orange was much much more [00:22:00] impressive.

[00:22:00] It featured extracts of f addres the herb. Which was truck full of f adran alloy alkaloids as well as caffeine and some green tea Branch chain amino acids and the unique carbohydrate that he referred to as quadric carb now. At least for the time I avoided Okay, g and H MB. So that was a positive and later on free HMV.

[00:22:33] So I was smart enough at that point to just not by every new thing that was hit in the market next up there was and row and Christine Daae on introduced by Pat Arnold which I considered junk after running it several times and then for a period of several years. And they kept coming out with them. I avoided pro hormones until.

[00:22:56] the first four ad transdermal [00:23:00] hit the market for Android I all I was Biotest Andres all it worked. It gave me a fantastic. I don't know a feeling of well-being. I'll call it. I gained anywhere I think between five and seven pounds. And ultimately I got up to things like methyl 1 test which look anybody who's used that stuff knows it's all water.

[00:23:26] You lose it as soon as you come off and it was horribly suppressive after just three days. You were almost a hundred percent shut. And liver enzymes through the roof HDL tank ldls go up the whole nine yards. It just wasn't practical. You certainly couldn't use it to build your body.  Long after those were gone.

[00:23:52] And those were all made illegal in 2004. I did sense agenda 2012 [00:24:00] tranquility and shortly after that and then progenitor wrecked. I have had a pre-workout in development for far too long and the way it's looking like still be a while. I'll conclude by saying this on the Pre-Workout. If it doesn't bear fruit some kind of fruit shortly.

[00:24:21] I'm going to have to move on to doing another product. I haven't decided what that'll be yet, but I will entertain suggestions from the sh our audience. I want to hear. What people want and from there I will apply my best efforts in so far as developing something that you take it and like synth engine or progenitor X is undeniably work.

[00:24:49] You are far better off for taking those that if you're not taking it, so I look forward to doing another one. We're going to do one more question then take off first break. This [00:25:00] one says if you had to encapsulate your best training advice, what would it be? I would tell you first to focus on strength because if you do that in your successful a lot of other things tend to fall into place.

[00:25:15] I would do that at the you know versus doing too much volume or too much frequency. You will almost always do better with less volume and less frequency but more intensity. So if your training is not going the way you want it to the answer can be found usually in intensity volume or frequency intensity is by far.

[00:25:42] The most important now this isn't rocket science Right add weight to the bar almost every session. If not every session. You can make these other workouts focus on the speed of the barbell with lighter weights in the neighborhood of 50 to [00:26:00] 60 percent if you are ever confused.  About what to do with your training in your a lot of guys are suffering from analysis paralysis default.

[00:26:11] To Bill Stars classic five sets of five. There are so many ways to make progress on that. If you think about it, you could add 10 pounds a week. You could have five pounds a week. You can have five pounds a week just to the first two sets, etc. Etc. Do that routine Justice and you will be rewarded every time.

[00:26:34] Also, probably the another piece of the probably the best advice I ever got was. Leave a rapper to in the tank. You will almost always be stronger for it with any reasonable frequency schedule. That's not to say that high intensity training one set to Absolute muscular failure failure work doesn't work.

[00:26:57] It does but only for [00:27:00] short periods, right and at the ultimately at the expense of your central nervous system. It works. But again only as long as it takes your body to adapt to it.  I would also tell you to incorporate age-adjusted body weight work. So if you're if you're 50 years old, like I am 50% of my training is with weights and the other 50% with body weight.

[00:27:30] Ultimately you want to think about this when when putting together? Trying different methods.  You would never shoot your best round of golf with just one or two clubs.  You will always shoot your best round of golf with all of the clubs in the bag keep as many arrows that work in your quiver and you'll always have something that works to switch.

[00:28:00] [00:28:00] That would be my feedback on training I could talk for days about that stuff. But those those are the Heavy Hitters.  Good stuff good stuff. I'm going to take a break. So sit tight. Everybody will be right back with more of the blueprint Power Hour.

[00:28:19] Welcome back.

[00:28:24] Okay. So the next question is where do you see supplements going?  In the next 10 years.  Yeah, well unless the well-heeled people put a lot of time and effort into their work. It's likely going to be a lot like the last 10 years which is to say. Pathetic you can put you can go back 25 years to when creatine was introduced other than pro hormones.

[00:28:56] Not much move the needle now [00:29:00] that's the United States in Europe. The situation is better.  Because there are large number of pro hormones that exist there and the regulations on all things that are test like are not nearly as draconian. Is they are in the u.s. Here, you know where that Avenue has been effectively shut down by the you know, anabolic steroid Control Act and subsequent legislation that was signed in 2014 now.

[00:29:36] that's not to say there might be other things that are done things like. Well, I think it's likely that some dodgy stimulants are going to come down the line again. Like let's say stimulant X the old stem extreme craze for those that believe that contained us amphetamine and the situation [00:30:00] that I mentioned at the top of the show, you know guy thought he was going to get a feather in and it actually turned out to be dmaa.

[00:30:08] It's an easy game. For supplement company to play and frankly the FDA and the DEA are so slow to respond to these issues that are the time the first or second batches with the good stuff, you know are in and out of circulation. They're going to get a product that they're going to test and not find anything, you know dodgy in there in all likelihood.

[00:30:35] I look. If you want to make a lot of money in the supplement business.  Lace your first batch or to evict you know pre workouts.  With something extra people love free workouts. It's what they're one of the three most commonly used products those being pre workouts protein powders and creatine [00:31:00] and people buy a lot of them and Word of Mouth travels fast, so, I wouldn't recommend doing it but understand there's a high likelihood that it will be done again.

[00:31:12] With respect to the rest of the market. I honestly feel that the next steps are to take a quality act East their own and build upon its research proven ability to add lean body mass. Not at an observed rate. We're talking five pounds over. Let's say 10 weeks, which is exactly what the XD study that I spoke to on.

[00:31:42] The past previous episodes has shown and that study once again was funded not by a supplement company or people that hold the patent on an empty stare own. It was funded by wada the world anti-doping agency. And yeah, they've got a [00:32:00] vested interest but the vested interest is this. They only want to know what really works and so they can add it to the banned list and the authors concluded by saying that XD stare own was a demonstrated effective antibiotic agent in should be added to that list folks.

[00:32:18] It is not cheap to test for new, you know, banned items and doubly so for XD sterile because you not only have to test for the acting. You and Thor 500-plus identify identify that the steroids you also have to test for metabolites that is not cheap and they don't add these items if they don't really believe it works.

[00:32:43] Now the reason why I think it'll be the compound that most companies will work with is this its structure does not resemble testosterone. Doesn't resemble anything [00:33:00] androgenic. It works for an entirely different mechanism the estrogen receptor. The way the current legislation is written anything that structurally resembles testosterone.

[00:33:16] Manipulates hormone levels or works like testosterone the FDA can just like that take them off the mark. And they will I personally think some of these tests boosters are going to be next up. Not that most of them are worth much but you're going to see FDA moving on those. They can't really do this with that Beast Arrow because it's going to be real frustrating for them.

[00:33:46] Otherwise, you know, even the best Minds in the business. I have really missed the mark especially over the last 10 years now. I'll give credit to Pat Arnold who [00:34:00] identified or solok acid is a compound of potential interest. It was marketed for muscle gain and fat loss interestingly enough. If you look at the studies and the meta-analysis on those studies for solok acid, if it did add muscle and strip body fat and accelerated rate.

[00:34:20] It was nothing that scientists would term statistically significant in the real world. You're not going to notice much if anything but interestingly enough.  There is research showing.  that it is protective against excessive rises in creatine, kinase bio globulin and LDH lactate dehydrogenase which are all markers for.

[00:34:49] Right that are looked at for Rhabdomyolysis and all that. So in my specific example, and then people that want to you know, hedge their bets [00:35:00] and so that they don't run into trouble or silicic acid might very well be something for them to look into personally. I am going to be conduct conducting work with my physician to determine whether or not or so look acid really does this.

[00:35:19] It's going to be further down the line, but I will keep everyone posted. So that's just a little bit about how I think the supplement Market is going to play out over the next 10 years.  What kind of cardio do you think is best? I don't know. I never hear you talk about cardio actually well, and that's because For the Longest Time.

[00:35:44] In my younger years, especially my reasoning was this. Nobody ever got huge doing cardio.  At the time we really didn't have all the data that we have today on high intensity interval training and [00:36:00] other forms of cardio that are more lifting friendly, but after much experimentation of identified three types of cardio that I think are optimal for the weightlifter.

[00:36:12] And those are number one hitting the heavy bag number 2. Pushing and pulling the sled blood work and Farmers walks AKA loaded carries.  the first place winner in of those three in my opinion would be hitting the heavy bag. If you've never done this it is absolutely exhausting because what you're throwing punches kicks knees and elbows.

[00:36:42] You're also trying to move around right so that you don't get hit. Especially if you're sparring with somebody who's just holding pads up and he's moving around and he's thrown punches back you you know, that is about as good as cardio gets [00:37:00] sled work by now. It should be well known I am a couple different ways.

[00:37:05] I do it personally. I like doing something called up and down the mountain. I'll do 100 pounds for two trips 204 two trips all the way up to 600 pounds for to trip. And then 500 400 300 200 100.  Derp it is absolutely grueling, but it's a great way to train when you're done. I think you'll agree.

[00:37:31] It's very taxing Farmers walks and loaded carries. Those are in the same league albeit. You should know that they do tax the lower back a little bit more than the sweat. And certainly, you know hitting the heavy bag but those three should be rotated and in my opinion on as soon as you feel your system adapting to each one.

[00:37:56] I have not yet hit the heavy bag to the point where [00:38:00] I think you know, I'm adapting and I'm good to go. It seems to be you know, I've got a lot of room to run there so to speak generally. I like to perform two sessions of each in rotation, right? So to day two days, you're hitting the heavy bag two days.

[00:38:19] You're doing farmers walk two days are doing sweat pushes and pulls and here's the big thing all three of these work. Not just the heart and lungs like the treadmill or the bike, but also your muscle groups.  another important point. They are con Centric only activities. There's no lowering of the wait there go.

[00:38:41] There's no tissue damage. Which means.  Not only will it not set you back in terms of recovery. The improved blood flow should help now a few other things about the heavy bag and why I like it in addition to everything that I just [00:39:00] mentioned you learn how to defend yourself right or at least. You're capable of throwing punches knees elbows and kicks in combination.

[00:39:10] And you know, you're going to be in great cardiovascular shape just for moving around a lot. Never mind throwing the punches if you get proficient in all three.  or even two of the three.  my experience has taught me the following. You can perform almost any amount of lower intensity long-duration exercise, like jogging etc.

[00:39:36] Etc. The reverse however is almost never true. You can do tons of distance work what boxers called road work? When you go to hit a heavy bag or pushes ladder carry carry weight with you in the farmers walk. It just doesn't translate your you get your butt kicked by that [00:40:00] stuff and it's it's in your face.

[00:40:02] You'll see what I'm talking about. So those are my three forms of what I call anabolic cardio. I do those almost. You know exclusively now if your mind and your body are asking you for a break then walk at a reasonable pace for 30 minutes for a couple workouts until you're ready to go back to the heavy stuff.

[00:40:26] So that's anabolic cardio in a nutshell. Where do you come down on BCAA and take a while ago you were pushing it but shortly afterwards. I heard you start talking about EAS instead. Well, long story short, I discovered that BCAAs suck when taken in the recommended dosage which at the time was 5 to 10 grams.

[00:40:51] All that is is pissing into the wind. It's not going to do anything once I got that up to 20 to 25 grams, [00:41:00] you know intra workout. I saw, you know better recovery subsequently. I tried the same with essential amino acids, and I noticed a dramatic Improvement even over BCAAs in terms of recovery and strength increases which you know properly managed lead to faster gains and building muscle.

[00:41:23] A lot of this goes back to the following fact BCAAs will stimulate protein synthesis.  You need all nine essential amino acids to complete the process. Big difference real big and you'll see it within the first month. Now from there. I discovered that playing with the essential amino acid ratios, you could design a far more effective and efficient product versus.

[00:41:54] Straight EAS in the neighborhood of 30 grams. You can take up to 30 grams take 10 [00:42:00] grams before tendering and 10 after if not going to it's not going to outperform the milligram amounts. For example that you get sent the gym. I mean, it's really dramatic. I've had maybe a dozen guys write me and say you know what?

[00:42:16] I thought you were BSM and but I did that 30 grams of eaa's and it doesn't hold a candle. You don't to the ones much lower dosing that you got insensitive. Look the reason to me is very simple.  When you work with the essential amino acids, you can manipulate the ratios all nine give you everything you need to actually grow new muscle you will find research showing that way peptides die and tripeptides bonds of two and three Amino.

[00:42:49] Lead to you know better results intra workout faster recovery greater glycogen replenishment.  Aunt the research doesn't [00:43:00] square up essential aminos, especially in the right ratios are much better now, you also need to take into consideration this fact the latest research on BCAAs. Ain't so good.

[00:43:15] Right there is even a connection developing. It looks like between BCAAs and blood sugar disorders AKA adult onset diabetes. Do I think in a normal regular healthy individual that it's a huge risk? Probably not. But if you have a family history or you're borderline and your fasting blood sugar readings and maybe even a little bit High.

[00:43:42] I think you're going to find a go down. When you drop your BCAAs. It's exactly what happened in my case. So essentially if if you're still using BCAAs, you really shortchanging yourself. Now. This is also part of the reason in a big part [00:44:00] Thrive is without question. The number one protein powder on the market and those of you that are familiar with my recommendations know that for years.

[00:44:11] I would only recommend to weigh are two proteins rather Mass Pro way and Ultra peptide 2.0.  Thrive has it all over why because by label you are getting this separate bolus of essential aminos in addition to the way and micellar casein mix that is research proven to build more muscle. If you don't believe me look that up a mix of way and casing was Superior in every respect to a straight way.

[00:44:45] No matter how good it is and doesn't it make sense because from an evolutionary perspective. That's what we got and mother's milk. Yes. Yes there they don't have we evolved and and human. [00:45:00] Mothers produce the perfect food for humans and it has a ratio and it's changing ratio depending on early lactation versus late lactation, but it's a combination of of way.

[00:45:18] And micellar casein and that is that's what whole milk is made from and so this idea that we deviated from it by stripping out just the way and just taking the way it's counter to what we it's like we're ignoring nature blueprint for the perfect Dairy protein for humans and going on. We know better we just need why.

[00:45:47] And you know what in every instance where man tends to try to improve upon nature. Look what we end up with. Yeah, exactly frankenfoods Etc. But I'll tell you the thing that really sealed it for me [00:46:00] Carl you're familiar with the drink recipe that some of my guys have got yes, of course. And essentially what this is is you work up to two of these a day and your muscle gain fat loss problems are over and I sincerely mean that this can make a dramatic difference but a few of my guys that got that recipe wrote me back.

[00:46:24] Like I don't know a month or two later and said, hey man, like tried it. It didn't do anything. Well, what's the deal here? I said well tell me what you're using. In every case instead of using a way micellar casein mix they were using a straight way which we know blood amino acid levels at about the 90 minute Mark disappear.

[00:46:50] Yes, it leads to a fast rise in right amino acid levels in the blood, but they're almost all gone [00:47:00] by 90 minutes. Because Thrive contains amongst other things micellar casein Miss York a scene last for up to seven hours in your system.  So let's do some math, you know.  With way you're getting at best.

[00:47:21] 90 hours. Yeah, three hours of elevated protein and most cases 90 minutes and most right 90 minutes. Yeah. Well, all right, they're doing it to Earth to or times a day with Thrive at two shakes a day at a minimum. You're getting 14 hours of increased protein synthesis. Do you know do you know? Why casein is a slow protein?

[00:47:42] Do you know what makes casein is low protein? Congeals in the stomach. That's right a try when it hits the stomach's acid. It turns to cottage cheese in your stomach and you end up with this this ball of protein that digests slowly from the outside in so it starts out. Let's say the [00:48:00] size of a baseball as it moves through the intestines it gets smaller to the size of a golf ball and it continues to move in to get smaller to so it's like it creates this this time released bolus in your.

[00:48:13] And not only that but right like you, like I said, you've heard me refer to maspero way and Ultra peptide 2.0. Those are fine proteins. Don't get me wrong. They're still quality products, but both fall far short of what I you know, the Thrive formula is and here's the real kicker.  if you. Order the three pounder which I wish we were on Facebook live because I'd hold it up and show you I eat my own cooking.

[00:48:42] But if you order that three pounder, it's actually quite a bit cheaper right then those other two well, in fact, so right now we have a we have a special because I want people to go to the website and bring their jug of protein [00:49:00] and look at the label claims. And then look at the Thrive label and compare what they're getting in theirs, which is probably paltry compared to what they're getting in a scoop of Thrive which goes beyond just protein by the way.

[00:49:14] I mean if there's real vitamin A because real vitamin A is responsible for stem cell differentiation and muscle I mean is soda so many things in Thrive that's in mother's milk. That it you can't compare it to another protein powder. It's unfair to other protein powders to compare them to thrive.

[00:49:30] And if the code compare Co MP a re inside the contiguous United States you get a 3-pound jug for 5995 including shipping. I mean, that's it's you know, it's amazing. It's the same especially for the formula now one of the. While you're doing that comparison, I've said this before but it Bears repeating.

[00:49:53] I want you to compare thrives level or thrives label rather to your proteins label.  [00:50:00] Notice that in most cases thrives label says supplement facts the other proteins most of them are listed as nutrition facts the fact of the matter. Is that a product? Labeled supplement facts has to go through about a hundred more quality checkpoints versus a product that uses a nutrition facts label those proteins that are actually using nutrition facts are in violation of FDA code and labeling laws.

[00:50:36] And you know, it's such a big problem that the FDA has only stepped in in in several cases. To you know admonish and fine the retailer until they get that problem fixed. So look when you add it all up.  thrives a no-brainer nothing else [00:51:00] comes close if it did I'd say it but. So I bought for how long now couple of years.

[00:51:06] Yeah, and the truth of the matter is that I'm probably going to discontinue it at some point in time because it just it's just there's no money in it because I'm competing against, you know, commodity products, you know, just crap protein powders that. The cheapest you can buy because no one cares about quality anymore, right?

[00:51:27] They just care about how many grams and how much does it cost and and and it and I make so little money on it. I mean, I literally make dollars on a 3-pound jug not tens of dollars dollars and you know, it's just just not even it's not even worth it anymore. And for those of you listening who might question that let me assure you.

[00:51:49] If you want to lose a lot of money real fast make a protein powder do a protein powder and look.  I don't want [00:52:00] to be without Thrive. So you folks listening make your next protein order Thrive, please because I really don't want this stuff to go off the market it is that. Head and Shoulders above everything else go to thr IV protein.com use the coupon code compare you use the coupon code after you fill everything out and then it'll just the price you get 5995 for a 3-pound jug and that includes shipping inside the United States and and and try it that you're so so compare the label but then order it so everybody that uses Thrive continues to buy it and every and hands down.

[00:52:39] The number one comment, I get from people all over the world. I mean I have people who they want it so bad that we have to work out special arrangements to get it shipped like Al Reves lives in the UK, but he was visiting him but his mother-in-law in Sweden and we know how to get it to Sweden. So he was able to card at home back to the UK.

[00:52:56] He says. You know my gut used to bother [00:53:00] me after I used to take my protein powder right and like my gut and he says I take this protein powder. I don't even feel like I took anything and it's the truth. It's not just because of the quality of the protein. It's also because we put digestive enzymes in it because guess what those enzymes are resident in human breast milk because babies don't produce enough of the enzymes to break down the food.

[00:53:22] The mother has to supply but we also have as we're finding out now Joel Joel green came on my show and said the number one microbe in the gut responsible for Health and Longevity is bifidobacteria and the older we get the less we get and and human breast milk is almost predominantly all bifidobacteria.

[00:53:42] So we have a healthy not overly excessive not like it's going to give you see Bo but we have a healthy dose of bifid. Oh. In in Thrive, you know again, I look so smart when you look at the label of driving. Oh, wow. This is really a lot of [00:54:00] different stuff going on in here. Wonder why called it called it because Mother Nature said so mother nature builds breast milk that way so I'm like, oh Mother Nature's smart Carl's not that smart.

[00:54:10] Right, so you didn't mean you did just a bang-up job on that. Yeah, I'm not taking credit for the blend. I'm telling you that right now. I'm just taking credit for having the insight to look at this protein powder from an evolutionary perspective and say why are we why are we saying that mother nature and human breast milk are wrong.

[00:54:30] Why aren't we capitalizing on what we know and research is coming out now that shows that when you take whey and casein together you get a better anabolic response you get a bat a better thermogenic response you get all. Things that we want. Yeah, I mean, you know you taking a fresh look and using critical thinking has resulted in the best protein powder on the market.

[00:54:50] Yeah, but it may just go away and I'm not just saying that to get people a Russian by it because nobody nobody rushes him buys it but it's just too expensive and you know and and Aaron [00:55:00] cinnamon one me. He says Karl don't introduce a protein powder. He said because it has the smallest margins of everything.

[00:55:08] The only reason why I have a protein powders because it just completes my line. He said, you know, but don't don't lead off with a protein powder and he was right in retrospect. He was right. He knew better. Let check or less. I'm. I was just so you just encapsulated exactly what I heard from other company.

[00:55:22] Yeah, don't do a protein powder. If you want to be successful in the supplement industry, I we're going to take our last commercial break when we come back. We have the blueprint tip of the day with Coach Rodriguez go to Coach Rob register.com to learn more sign up for the blueprint bulletin get amazing information sent to your inbox so that you can be the biggest strongest person in the gym States.

[00:55:43] Welcome back to the blueprint Tower with Coach Rob Reger.  So coach. What is the blueprints of the day?  The tip of the day is my update on my continuing battle with Rhabdomyolysis, but more importantly information [00:56:00] that I have come across that will allow not just me, but everybody listening to work with their doctor to get better results faster.

[00:56:12] From exercise.  Sighs so I go to the kidney doctor the other day. He tells me hey the good news is your creatine creatinine rather is is normal 1.2 upper upper end of the range is was 1.35. So I'm finally back with him a quote unquote norms.  He said but we need to get your creatine. Kinase under controls too high.

[00:56:40] To which I said, okay, but let's have a discussion about what's high and what's too high. So I then presented him with two studies that I found the first being titled the creatine kinase response to resistance training.  and the second paper. Being [00:57:00] reference intervals for serum CK and athletes. So I'm going to go over some of the highlights of the first paper with you.

[00:57:07] This will take some time. But I think you're going to find it pretty interesting. So in no particular order there is great individual variability in serum CK, which complicates the assignment of reliable reference values for athletes. So right off the bat there's some question as to. Whether the general population Norms are appropriate it goes on to say that the type and amount of intensity threshold during training that induces a rise in CK the extent to which it rises and Falls after exercises are highly variable and affected by individual factors and exercise variables.

[00:57:55] So it gets into these individual factors. Right associated with [00:58:00] elevated CK and it starts off just by saying that interestingly enough three groups of people have been identified High responders medium responders and low responders. Again, the high end of the range for CK that I'm working with.

[00:58:18] Anyway is 200 what it goes on to say is that unfortunately, there's no consensus regarding a clinical definition of CK activity that establishes an individual as being high responder long story short values of up to. We're established for these high responders. So right off the bat, you know, they're producing a lot more CK than normal people.

[00:58:51] However, it's defined the difference between high and normal is thought to be at least in part due to genetic variation. So this tells us [00:59:00] that there are genes some of which are still being identified which might predispose you to hire. CK levels exercise factors related to CK. This was interesting.

[00:59:14] Experimental evidence implicates to main stressors as the cause for elevated CK mechanical stress and metabolic stress translation mechanical stress stress adding maybe too much weight to the bar too soon metabolic stress.  Is doing that. Well also really taxing your heart and lungs and specifically what they're saying.

[00:59:41] Is that elevation and oxygen consumption during exercise leads to a whole Cascade of effects generating a lot of free radicals and consequent damage to cell membranes. What does this tell us? It tells me that antioxidant status really needs to be [01:00:00] optimized now of those two. The mechanical factors too much adding too much weight Too Soon Is suggested as most responsible for the muscle injury another interesting finding the amount of work performed was surprisingly small and its effect on CK.

[01:00:21] It says research to date indicates a more complicated relationship between work performed and the rise and serum CK what they're essentially saying here. Is that a high-volume routine routine, you know won't necessarily do it much more likely a low volume routine that's high high intensity will do it and certainly that has been the case with my training one all outside of 20 rep.

[01:00:51] Etc. Etc. Also, very interestingly resistance exercise with short rest periods between sets 1 minute [01:01:00] versus three minute rest intervals, May produce a higher rise in serum CK.  now it goes on to say. Again, the short rest Andrew has led to a significant significantly higher CK, especially in HR High responder subject.

[01:01:21] So that would be me. So, you know in the future I'll be resting at least three minutes in between sets movement speed one recent study found that exaggerated movement speeds either.  excessively fast versus slow. Both of which when you when you manipulate those led to higher rise in CK, so this tells us that you know, a more normal rep Tempo at least in my case is more appropriate muscle groups [01:02:00] interestingly enough upper body workouts resulted in elevated CK responses much more so than lower body workouts.

[01:02:10] That's counterintuitive to my mind because the larger muscle groups lift more weight, right? Not sure what's going on there. I speculate it's because you use your lower body all the time walking and so they go on to say it's ideal to use specific exercise models of specific muscles to understand the nature of muscle damage in a given muscle group.

[01:02:37] Strategies to reduce the rise in CK. All right. So here we go the most prominent controllable. That alters the magnitude of CK rise after exercise is familiar familiar zation with the activity. In other words. If you're doing something that you haven't ever done before or haven't done in a long [01:03:00] time, you're more at risk interestingly enough though, if you get that session in without problems a single exposure.

[01:03:10] To that bout of resistance exercise diminishes the rice and CK to a subsequent bout of that same exercise. And here is the fascinating aspect of that that protective effect lasted up to 6 months following the initial exposure.  Other and okay, here we go that were really going to get rule nutritional.

[01:03:37] Several studies have investigated the use of dietary supplements to offset CK.  okay, essential amino acids appears to offset Rises and serum CK after exercise, I think about why that might be.  Well, the accelerated repair and wound healing comes to mind right and [01:04:00] also the body may be Scavenging.

[01:04:03] Amino, acids from the muscles and part of the break down. The rapid breakdown is the release of those amino acid pools. Yes and listen to this.  amino acid supplementation and subjects who were already ingested. Recommended levels of EAS in their diets wrote through protein in other words the program reduce the rise of CK myoglobin and LDH after either vigorous endurance exercise or resistance exercise values.

[01:04:34] So it doesn't matter if you're eating enough protein the EAS have a. Exactly, right perfect translation it goes on to mention creatine. Although it says that the results are conflicting over the relationship between creatine and the Integrity of the muscle structure. It mentions hmb as being equivocal.

[01:04:57] I think, you know my opinion on that [01:05:00] as well. And of course the use of antioxidants in or so like acid that I mentioned before. Others are other ways to do it cold and hot contrast showers which I first read about in Bulgarian burst Leo castas Bulgarian burst training will lower seek a massage apparently, does it the best but unless your insurance plan covers it I'd say most athletes are going to have a hard time maybe affording the sessions on a red least on a regular basis.

[01:05:34] But yeah, you know hot and cold therapy can certainly help and that would be something I'd look into so now we get to concluding remarks interpreting the meaning of CK and other circulating muscle proteins is challenging CK appears to be more of use as a qualitative marker. That's some true Chara has occurred to the muscle [01:06:00] rather than as a quantitative indicator of in other words the extent of the muscle damage.

[01:06:06] Big individual variations upper body workouts again put you more at risk than lower body ones and interestingly enough. Listen to this there is currently no established link between an exaggerated seek a response. And exertional rhabdomyolysis.  It concluded by saying that subjects who displayed abnormally large increases in CK after exercise may have some unrecognized subclinical pathology.

[01:06:43] So my doctor mentioned that he would be testing me for that just to rule those out. The second paper and I'll keep this shorter, but it really really says it all this is reference intervals for serum creatine kinase and athletes. [01:07:00] The conclusions were as follows in summary by analyzing serum samples of 483 male athletes and 245 female in a variety of sports the following references.

[01:07:14] Range intervals for the concentration of CK in males. It was up to a thousand 83 in females up to Five Thirteen again, upper upper end of the range in normal folks that all these doctors use is 200.  The difference from the upper limits reported for inactive individuals in the literature. Is more dramatic being more than six fold in males and females?

[01:07:46] Okay, the difference between physically active and inactive non-athletes suggest the need for a revision of the reference ranges in accordance with the guidelines for people doing [01:08:00] regular exercise and what and listen to this when reference ranges were calculated specifically in male football players and swimmers.

[01:08:09] Threefold difference in the upper reference limit was found up to 1492 in males.  That is potentially your upper limit, okay?  Okay here. Okay. Now this study right there's talking about it being done on football players and swimmers. Here's the punch line This study was done in Greece. So when they're talking about football.

[01:08:40] All they're talking about soccer.  For a sport where I would expect much less. Oh, yeah, they're running constantly. It's much different than our game of football. Right? Right. They didn't even get into to weightlifting. So what they said what they said was introducing specific rest [01:09:00] reference ranges in athletes and further reference ranges according to sports.

[01:09:07] They protect Physicians from misinterpreting High CK values as pathological ones.  And this is my favorite line of the whole thing because before reading this paper, I proposed this to my GP die coaches could maximize training adaptations and performance gains gains by employing training loads resulting in CK values.

[01:09:35] Closer to the upper reference limits of their sport.  art now.  I gave him the studies and I stayed quiet I gave him the chance to flip through everything right but he's got you got to give him more time. I would imagine right you got to let him go home with it. Well, the interesting thing is this [01:10:00] after seeing all of that.

[01:10:03] He set back in his chair.  And there was a long pause and this was really weird. He didn't blink once and then said the following.  You're not my average patient. Hahahaha, but look this has implications for you.  I would propose that working with your doctor. And measuring CK levels while you're doing whatever XYZ, you know weight training protocol can help you opt that they say it in this study.

[01:10:40] It will help you optimize training loads to be within CK norms for your sport while avoiding some of the problems. Okay, so. This is a big deal. And in fact, [01:11:00] you know, I think back to a lot of the other bad things that happen to me in my in the course of my my training career. They're only bad things.

[01:11:09] If you don't look at what the good things could be and this is potentially a very very good thing. Well, this is what we have suspected all along we've talked about the fact that CK is not the end all and be all in rhabdo and Physicians telling people that they have rhabdo because they CK levels are high but they have no symptoms whatsoever is a very very dangerous thing very dangerous thing.

[01:11:35] But this is this is an amazing bit of information. You've put together an amazing really the amazing part to me is that they haven't even. Study the seek a response in the what I would consider the more demanding Sports of American football weightlifting, you know, and listen weightlifting I would be willing to bet you is going to be different than bodybuilding that might be [01:12:00] different than powerlessness.

[01:12:01] Right? So, you know a lot of food for thought here. I would encourage you to look into this and maybe you know the next time. You see your GP Primary Care doc casually bring it up and say.  I want I want to number one do this to take responsibility for my own health because I realized there's a risk to overdoing it and I'd like to work with you to establish.

[01:12:28] You know what the upper limits are for me for me. I don't think many doctors are going to say I think they're going to have a problem with that unless they see a blood value. That's all. Yeah, but maybe you know, perhaps not entirely here's how I would approach it. You know, I would punch up a couple of studies showing athletes and exertional [01:13:00] Rhabdomyolysis and elevated CK levels and just be frank with the doc say listen, you don't this isn't a hobby for me.

[01:13:07] This is what I do. This is who I am, you know, we need to make sure that what happened to these people doesn't happen to me. Okay, and that's a probably be a lot more. Tenable a request then hand when optimized by performance levels, which really is what I'm interested in.  Those are my two ccs and if you ask me, we're going to look back and few years from now and say this was a big deal.

[01:13:40] Yep. I agree. This was a we just want to get to it now just because more and more people are getting rhabdo and more more people going. Wait a. You know what's going on here? Right, right because the knee-jerk reaction is going to be cold God you're you're CK levels are elevated. Look, you're out of Thousand Seven 200 urine.

[01:14:00] [01:13:59] Rhabdo. Well, no, you're not. You know if your kidney function is, okay, and none of the other values are thrown off. You might just be one of these quote-unquote high responders. You might you might have the gene or you might have overdone your training, but either way.  You're much going to you know much rather going to want to know what the situation is versus being ignorant of it.

[01:14:29] That's what to me. This is like not taking your blood pressure.  You know if there's a reason it's called the silent killer you're ignoring it or you don't let me put it this way. You don't feel it. You might not piss blood right? You know, I only did that once but.  but you know at a at a minimum having this information will help you avoid overtraining and I think there's a lot of that out there [01:15:00] today.

[01:15:00] I'll be honest.  I agree. I agree. Yep, so it's going to be an incredible journey and. It'll probably be the subject of a lot of future, you know blueprint tip of the day in the hopes that it helps you.  Because I'm what I'm doing in the gym probably is not a whole lot different than what you and the other listeners are doing.

[01:15:23] So it's a big deal.  Thank you so much coach. This is good about nation very very good information going to help a lot of people and we may have a show tomorrow. Looks like we may I'm communicating with somebody right now. So we're going to say I'm a I'm a do a show on ketamine for depression.

[01:15:42] Really.  That would be an interesting one.  Whatever you can do it.  Yeah, because ketamine has some real value. The real value sure does it's scary because a lot of people use it, you know as a recreational drug. Yeah, [01:16:00] I never tried it. But you know, I've heard the story so.  as with everything else take it with a grain of salt until you get the straight straight talk on this.

[01:16:12] Well, these are these actual Physicians using ketamine to cure depression. There you go actually had a conversation with somebody this weekend about. And then I saw a post this little while ago from a physician friend of mine on my Facebook wall. And I was like, can you come and talk about this on the show?

[01:16:28] Because I think it's important is it considered a kind of now ketamine is is a an anesthetic. But a lot of people use it in high doses and you go into it's known as a keyhole. So when use high dose of ketamine, you just can't do anything you just lay around and do nothing. Is it considered like kind of like a research chemicals?

[01:16:48] I don't know. No, it's prescription drug the doctors using it for his doctors prescribing it now the and you do it like you do it once every three months the effects last like [01:17:00] three months and it has some. Neuroplasticity promoting effects in the brain. So like you'd like I know people that they do it three times a year and then all of a sudden they're doing it twice a year.

[01:17:12] And then also then I'll do it anymore in the depression just goes away. Yeah, I can see that. It's a really interesting compound. It's very misunderstood because it's abused as a recreational drug once every three months. If the most people let the effects last about three months, he'll be I would imagine that's going to be very.

[01:17:33] Economic front the problem is that from what I understand a little bit of research. I've done already on it. And that's why I want to have them on like you have to be in a hospital or in a setting because it makes a lot of people feel horrible. The dose that they have to give you to have this effect and that's what they call the K hole or the keyhole, like when people use this stuff in high doses.

[01:17:55] They all they can do is just stay home and lay around they can't do anything. They don't even want to go [01:18:00] out into the world. They don't want to drive a car. It actually slows your ability to respond to stuff down dramatically. It's not like heroin, but it's. More like a gives you a freezes up brain function, but that's how it has its effect as well.

[01:18:15] Is there any risk of you know, well, obviously anything can be overdose, but is it like cray time you take if you take too much you just throw up. I don't know about that. We'll find out I guess wow, cool.  Exciting stuff man. Yeah, sounds good. Thank you for having me. I put a lot into this. I hope it showed and I'm hopeful it's going to help a lot of people.

[01:18:43] Thanks everybody for listening today, and we may have a show tomorrow. I'll let you know. But thank you for listening today. Talk to you soon. I bought Rob. See you later. Bye.

[01:19:00] [01:19:11] Bye.