MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. In this episode the guys break down the exact five-step formula to lose 15 pounds of pure body fat in 90 days — lifting 1-2 compound movements daily, walking after every meal, eating only whole foods, hitting 1g of protein per pound of body weight first, and perfecting sleep every single night. They also get into Joovv red light therapy and how Sal is using it on his jiu jitsu mat burns, red light improving eyesight and macular degeneration, the guys turning into old men (AC wars, slip-on shoes, grunting when they stand up), Doug's Butcher Box chuck roast stew recipe, the viral booty-was-medicinal post that was actually about pirate treasure, ancient civilizations and medicinal booty (not what you think), a Mexican vigilante duct-taping motorcycle thieves to street lights, Lorena Bobbitt revisited, and Sal getting duct tape stuck in his little brother's hair as a kid. Then they coach live callers submitted through mplivecaller.com. Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs SPONSORS Joovv (red light therapy): https://joovv.com/mindpump Code: MINDPUMP for $50 off first purchase. Sal using it on jiu jitsu mat burns and discussing its benefits for eyesight and macular degeneration. Butcher Box: https://butcherbox.com/mindpump No code needed. Fourth of July special: free ribeyes for a year, or free ground beef or chicken breasts in every order for life, plus $20 off first box. Hiya (kids' multivitamin): https://hiyahealth.com/MINDPUMP 50% off first order. Zero sugar, non-GMO, vegan, allergy-free. The only kids multivitamin the guys recommend for their own kids. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Lose 15 pounds in 90 days — the exact 5-step formula 7:48 - Step 1: Lift 1-2 compound movements every single day 9:51 - Step 2: Walk for 10-15 minutes after every meal 12:01 - Step 3: Only eat whole foods — how this naturally cuts 400-700 calories 15:47 - Step 4: 1g protein per pound of body weight, eat it first 16:08 - Step 5: Perfect sleep every night — the study showing twice the muscle loss with poor sleep 19:18 - Sal using Joovv red light on jiu jitsu mat burns and its eyesight benefits 21:35 - The guys admit they're turning into old men — AC wars, slip-on shoes and naked in the locker room 44:35 - Doug's Butcher Box chuck roast stew recipe 46:57 - Ancient civilizations and the medicinal booty post — pirate treasure explained 51:12 - Mexican vigilante duct-tapes motorcycle thieves to street lights 1:01:07 - Caller: Kyle (California) — 10.5% body fat, slow gains, not sure if eating enough to bulk 1:08:21 - Caller: Heather (Minnesota) — 50-year-old ultramarathon runner training for a 100-miler, gets MAPS 15 Performance 1:18:39 - Caller: Jake (New Jersey) — 16 month check-in, 18 pounds of lean mass, baby on the way, needs lower volume plan 1:26:46 - Caller: Alex (Mississippi) — check-in update, nutrient deficiencies resolved, gets MAPS 15 Strong plus parasite cleanse recommendation 📚 Free Mind Pump Guides: Fat Loss Guide: https://www.mindpumpmedia.com/how-to-lose-fat?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Hardgainer Guide: https://www.mindpumpmedia.com/hardgainer-guide?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Squat Like a Pro: https://www.mindpumpmedia.com/how-to-squat-like-a-pro?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Flat Tummy Guide: https://www.mindpumpmedia.com/flat-tummy-guide?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID More at: https://www.mindpumpmedia.com/free-resources?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Take the guesswork out of your training and follow a proven program designed by Mind Pump. https://www.mindpumpmedia.com/maps-fitness-products?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID 📱 Other Channels: Mind Pump Clips: https://www.youtube.com/@MindPumpClips Mind Pump TV: https://www.youtube.com/@MindPumpTV Elite Trainer Academy: https://www.youtube.com/@EliteTrainerAcademy