Adam Schafer

to overreach doing too much than doing too little. You can't really do too little. Anything is more than what you were doing. And so anything will start to at least move you in the right direction. And really grasping that is tough for the person who is highly motivated in that moment to change, right? Most people that are seeking a transformation journey

They've been told by their doctor that something's wrong with them medically, or they saw themselves in the mirror one day, or they hit a weight they haven't hit forever, and they have all this emotion. And they're like, I'm going to make change today. And they're motivated to do that. And so part of that is like, I'm going to go.

They've been told by their doctor that something's wrong with them medically, or they saw themselves in the mirror one day, or they hit a weight they haven't hit forever, and they have all this emotion. And they're like, I'm going to make change today. And they're motivated to do that. And so part of that is like, I'm going to go.

They've been told by their doctor that something's wrong with them medically, or they saw themselves in the mirror one day, or they hit a weight they haven't hit forever, and they have all this emotion. And they're like, I'm going to make change today. And they're motivated to do that. And so part of that is like, I'm going to go.

And of course, day one, I'm going to get after it because I want to prove to myself I'm going to do this. But the opposite is true of what they should do. The opposite is like, listen, you haven't done shit for months or years. Do some push-ups. Do one or two exercises. That's it. And don't go over the top intensity. Moderate intensity.

And of course, day one, I'm going to get after it because I want to prove to myself I'm going to do this. But the opposite is true of what they should do. The opposite is like, listen, you haven't done shit for months or years. Do some push-ups. Do one or two exercises. That's it. And don't go over the top intensity. Moderate intensity.

And of course, day one, I'm going to get after it because I want to prove to myself I'm going to do this. But the opposite is true of what they should do. The opposite is like, listen, you haven't done shit for months or years. Do some push-ups. Do one or two exercises. That's it. And don't go over the top intensity. Moderate intensity.

I love that study, though, because it highlights the point that I'm always trying to scream. It's like, listen, it doesn't take that much. If you did one isolation contraction in a week, you'll see positive change. So thinking in those terms, it's like, wow, then I really don't want to do too much. Too much, I'm more likely to overreach. You're cutting into your gains.

I love that study, though, because it highlights the point that I'm always trying to scream. It's like, listen, it doesn't take that much. If you did one isolation contraction in a week, you'll see positive change. So thinking in those terms, it's like, wow, then I really don't want to do too much. Too much, I'm more likely to overreach. You're cutting into your gains.

I love that study, though, because it highlights the point that I'm always trying to scream. It's like, listen, it doesn't take that much. If you did one isolation contraction in a week, you'll see positive change. So thinking in those terms, it's like, wow, then I really don't want to do too much. Too much, I'm more likely to overreach. You're cutting into your gains.

Yeah, I'm going to cut into my gains. But man, I could probably do just a little bit. and be all right. And then it gives me so much more room to dial it up.

Yeah, I'm going to cut into my gains. But man, I could probably do just a little bit. and be all right. And then it gives me so much more room to dial it up.

Yeah, I'm going to cut into my gains. But man, I could probably do just a little bit. and be all right. And then it gives me so much more room to dial it up.

I think a lot of that has to do with you're applying a very similar strategy of the minimal effective dose like you do with the training. That's right. So here you go. The way you've laid this out, the first month, and this is how I went through my process. First month, I'm reverse dieting. So I'm increasing calories. I'm increasing, especially protein, right? I'm increasing my protein intake.

I think a lot of that has to do with you're applying a very similar strategy of the minimal effective dose like you do with the training. That's right. So here you go. The way you've laid this out, the first month, and this is how I went through my process. First month, I'm reverse dieting. So I'm increasing calories. I'm increasing, especially protein, right? I'm increasing my protein intake.

I think a lot of that has to do with you're applying a very similar strategy of the minimal effective dose like you do with the training. That's right. So here you go. The way you've laid this out, the first month, and this is how I went through my process. First month, I'm reverse dieting. So I'm increasing calories. I'm increasing, especially protein, right? I'm increasing my protein intake.

Oh, I was trying just to get to one to one, like whatever my body weight was, right? So at that time, I'm like 220 pounds. So the goal was 200 to 220 grams of protein.

Oh, I was trying just to get to one to one, like whatever my body weight was, right? So at that time, I'm like 220 pounds. So the goal was 200 to 220 grams of protein.

Oh, I was trying just to get to one to one, like whatever my body weight was, right? So at that time, I'm like 220 pounds. So the goal was 200 to 220 grams of protein.

Yeah. And during that process, the thought process is, OK, I'm just making it a goal to get that much protein. I'm doing a couple exercises, not really intense, just sending a consistent signal to build muscle. You want to make sure that in that first month, like you said, you're setting the metabolism up.