The Mind Muscle Connection (Jeff Hoehn)

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-8 signs it's time to take a break from fat loss dieting. 
-Is it beneficial to weight train more than 3x per week?

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm.

In this episode we discuss:

-(0:00) Update on his most recent seminar. 
-(7:30) His thoughts on the constrained energy model. 
-(18:00) P-ratio/what is it?
-(22:45) How p-ratio has been misinterpreted. 
-(33:00) Nutrient partitioning and p-ratio. 
-(37:05) Factors that influence p-ratio. 
-(49:50) How does body fat level influence p-ratio?
-(59:45) How does body fat affect inflammation? 
-(1:05:00) Relationship between body fat and metabolic flexibility. 
-(1:08:40) Should bulk or cut?
-(1:17:25) What if you are "skinny-fat"?


Where to find Brandon:

Instagram: @brandondacruz_
Website: https://www.brandondacruzfit.com

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-5 life lessons I learned from bodybuilding. 
-Rep ranges for muscle growth. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, we did a little Q&A. 

Here is what we discussed:

-(0:00) Update on him
-(2:45) Why fat loss phases can be more motivating than maintenance/building. 
-(12:55) How much fiber you should aim for in a building vs cutting phase. 
-(18:48) Can you do 5 high days 2 low days when cutting?
-(25:00) Hip range of motion in a squat
-(31:45) Clients' inches are going down but their weight is not, what to do?
-(39:05) Is it normal to have a 5lb fluctuation from one day to the next?
-(43:45) Should you weigh pasta before or after cooking?
-(48:40) Thoughts around Turkesterstone/TRT
-(56:56) How long should your mesocycle be?
-(1:06:02) If you could be the number 1 draft pick or play a sport what would it be?





Instagram: @jeremiahbair
Website: https://www.bairfit.com/
Podcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-5 traits of a hard gainer.
-Update on the constrained energy model.

Blog HERE. 

Dr. Bill Campbell, Ph.D., FISSN, CSCS, is a Professor of Exercise Science and the Director of the Performance & Physique Enhancement Laboratory at the University of South Florida. 

He has published more than 150 scientific papers and abstracts (in academic journals) related to sports nutrition and physique enhancement. In addition, he is a paid consultant to professional sport team organizations, sport entertainment corporations.

His research is focused on improving exercise performance and enhancing physique through the synergism of resistance exercise, nutrition, and dietary supplements.

-(0:00) What he has been up to. 
-(10:25) Rapid fat loss study overview. 
-(26:10) His current protein study. 
-(40:46) Diet break study with resistance-trained females. 
-(47:00) What's next for his lab. 
-(49:05) When companies get their supplements tested. 

Where to find Dr. Campbell: 

Instagram: @billcampbellphd

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-Why I spent years spinning my wheels. 
-Something to consider the next time you have a diet lapse. 

In this episode, I am joined by Menno Henselmans. 

We discussed:

-(0:00) Where he is currently located.
-(5:25) What his daily routine looks like. 
-(13:55) Does he cycle caffeine?
-(16:05) What his current training/nutrition looks like.
-(29:30) His current views/literature on melatonin. 
-(37:30) His current views/literature on ashwagandha. 
-(42:50) Practical applications of a protein-sparing modified fast. 
-(56:15) His current views on the interference effect. 


Where to find Menno:

Website: https://mennohenselmans.com/
Instagram: @menno.henselmans
Book: https://mennohenselmans.com/book-the-science-of-self-cont

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-The (Updated) Guide to Body Recomposition: Lose Fat & Gain Muscle
-Do you need a pre workout meal if you workout at 530a?

Read the Body recomp guide HERE. 

Bryan has trained at the top level, the CrossFit Games, while also working with some of the world’s premier athletes, including NFL players, and WWE superstar John Cena. He is also the founder of Evolved Training Systems. 

What we chatted about: 

-(0:00) His fitness background
-(15:45) How come Crossfit style of training can be so hard on the body. 
-(19:00) His current training and nutrition. 
-(42:20) How do you need to feel after a good hypertrophy workout. 
-(1:00:50) Background of "own your rep"
-(1:06:05) His ab experiment. 

Where to find him: 

Instagram: @bryanboorstein
Program: https://paragontrainingmethods.com/paragon/paragon-paragon-training-methods/
Podcast: https://podcasts.apple.com/us/podcast/eat-train-prosper/id1545657828

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I am sharing my guest appearance on the Strong Jon Fitness Podcast. 

I discussed the common mistakes in a body transformation. 

Hope you enjoy! 

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm.

In this episode we discuss:

-(0:00) Update on him/his training. 
-(16:15) Our mindset during workouts. 
-(21:30) Doing things when you dont want to.
-(26:30) Fitness is more than just improving your look. 
-(41:30) Life lessons we learned from bodybuilding.
-(55:20) The little things add up/daily process. 
-(1:02:50) You are only in competition with yourself. 
-(1:10:45) Get outside of your comfort zone. 


Where to find Brandon:

Instagram: @brandondacruz_
Website: https://www.brandondacruzfit.com

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-Most common mistakes clients make when thy are in a fat loss diet. 
-When you see someone who is lean, keep these things in mind. 

Website: jhhealth.net

Apply for 1 on 1 online coaching HERE
To get more details click HERE

Jordan is an online fitness coach and the host of the Where Optimal Meets Practical Podcast. 

In this episode we discuss:

-(0:00) Update on him.
-(13:20) Progression for hypertrophy.
-(46:30) If you drink alcohol will you not burn fat for 36 hours?
-(53:05) Gauging how many warm-up sets and how many working sets you need per exercise. 





Where to find Jordan:

Podcast: https://podcasts.apple.com/in/podcast/where-optimal-meets-practical/id1518859017
Website: https://jordanlipsfitness.com/
Instagram: @jordanlipsfitness

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-Top mistakes people make post diet.
-You're stressing your cardiovascular system, not your muscles when you do this.

Nutrition Periodization blog: HERE. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE

Today I am joined by Brandon DaCruz and Jeremiah Bair.  We took questions from Instagram followers and answered them.

We discussed:

-(0:00) Who has the best "pec pop".
-(3:20) Fasted cardio. Is it beneficial for me to lose body fat?
-(12:25) Exercises to build the vastus lateralis for the quads.
-(24:30) Top three supplements you would recommend.
-(48:40) Do you think steps can hurt muscle growth?
-(1:07:15) How to know when to end a building phase and go into a cut?
-(1:17:09) I tend to go hypoglycemic when I eat carbs pre-workout. Any suggestions you could make to help me manage this?

Link to nutrient timing episode: HERE
Link to lean gain episodes: HERE

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en

Check out Brandon's website: https://www.brandondacruzfit.com/

Email Brandon: bdacruzfitness@gmail.com

Instagram: @jeremiahbair
Website: https://www.bairfit.com/
Podcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I discuss the UPDATED version of my online coaching service. 

-Who I work with.
-Initial strategy call. 
-Nutrition protocol.
-Training protocol.
-What communication is like.
-Some FAQs when it comes to my service. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-The 3 most common client avatars I work with and how I get them results.

You will learn what a 6-12 month program will look like for each avatar.

Blog on this topic: HERE

Bryan has trained at the top level, the CrossFit Games, while also working with some of the world’s premier athletes, including NFL players, and WWE superstar John Cena. He is also the founder of Evolved Training Systems. 

What we chatted about: 

-(0:00) Update on his training. 
-(6:00) How to make adjustments when the equipment you want is being used. 
-(9:30) How he determines his non-negotiable movements. 
-(17:48) Other tips for making a change to your workout based on availability. 
-(23:30) Things to consider when switching gyms. 
-(27:30) Challenges that he didn't foresee with switching gyms. 
-(31:15) How he determined if he needed to switch up volume. 
-(38:45) Any challenges going back to his home gym?
-(41:40) Challenges in regards to nutrition while he is gone for 5 weeks. 
-(46:05) Activity levels. 
-(50:45) Has he seen a decrease in recovery from his increase in activity levels?



Where to find him: 

Instagram: @bryanboorstein
Program: https://paragontrainingmethods.com/paragon/paragon-paragon-training-methods/
Podcast: https://podcasts.apple.com/us/podcast/eat-train-prosper/id1545657828

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-How to mentally deal with a building phase.
-Failure or nonfailure training for muscle growth.

Blog on this topic: HERE

Today I am joined by Sam Miller. Sam has spent over the last decade in the health, fitness, and nutrition coaching space, and now helps other coaches improve their client results, retention, and revenue through his programs and podcast, Sam Miller Science. He is also the founder of the FNMS course for coaches. 

-(0:00) His fitness background
-(7:00) His experience with a brain injury. 
-(13:30) Current training/nutrition goals. 
-(18:45) Overview of stress
-(23:03) Other forms of stress besides perceived stress. 
-(28:30) Two different types of dieters and how it can be stressful on the body. 
-(30:40) Does GI issues cause stress?
-(32:35) Circadian stress
-(37:35) How stress negatively affects a body transformation. 
-(47:00) Drains and charges. 
-(50:45) The big rocks when it comes to stress and managing it. 

Where to find Sam: 

Instagram: @sammillerscience
Podcast: https://podcasts.apple.com/us/podcast/sam-miller-science/id1484363220
Website: https://www.sammillerscience.com/

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-Mindset traits of a successful fat loss phase.

Blog on this topic: HERE

Other blogs mentioned in the episode:

How to get your body to burn body fat: HERE
What needs to be in every fat loss diet: HERE

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm.

In this episode we discuss:

-(0:00) Some catch-up.
-(4:29) Will you burn more calories running or walking?
-(13:45) His definition of a building phase. 
-(23:30) Nutrition mistake #1 during a building phase. 
-(36:00) Nutrition mistake #2.
-(48:20) Mistake #3. 
-(1:10:00) Mistakes #4 and 5. 
-(1:17:00) Mistake #6. 

Part II will go over training and lifestyle mistakes. It will drop 4/27. 

Where to find Brandon:

Instagram: @brandondacruz_
Website: https://www.brandondacruzfit.com

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-3 Step Model we use to get clients results.

Blog on this topic: HERE

Other blogs mentioned in the episode:

3 most common client avatars: HERE

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm.

In this episode we discuss:

-(0:00) Overview of part I and muscle growth in general. 
-(2:45) Training mistake #1. 
-(14:20) Training mistake #2.
-(27:30) Training mistake #3. 
-(46:30) Other training mistakes. 
-(49:00) Lifestyle mistake #1. 
-(1:07:15) Lifestyle mistake #2. 
-(1:16:15) Lifestyle mistake #3. 

Where to find Brandon:

Instagram: @brandondacruz_
Website: https://www.brandondacruzfit.com

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-How to increase your metabolic rate so you can lose or maintain weight on more calories.

Blog on this topic: HERE

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I am joined by Dr. Stephan Guyenet. Stephan is the author of the book "The Hungry Brain." He has his BS in biochemistry at the University of Virginia, and completed a PhD in neuroscience at the University of Washington, then went on to study the neuroscience of obesity and eating behavior as a postdoctoral fellow. 

In this episode we discuss:

-(0:00): His background. 
-(5:50): Overview of how energetically costly the brain is. 
-(7:15): His thoughts as to why obesity is a current problem.  
-(19:31): What are calorie-dense foods?
-(32:00) What is food reward?
-(33:25) Optimal foraging theory. 
-(38:45) The fat thermostat. 
-(48:40) His thoughts on leptin resistance. 
-(52:50) How sleep and stress play a role in what we eat. 
-(1:03:11) Practical applications for managing the hungry brain. 

Where to find Stephan:

Twitter: @sguyenet
Website:https://www.stephanguyenet.com/

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-JH Building phase laws: What needs to be included for a successful build.

Blog on this topic: HERE
Metabolic adaptation blog: HERE 

Apply for 1 on 1 online coaching HERE
To get more details click HERE

Today I am joined by Brandon DaCruz and Jeremiah Bair.  We took questions from Instagram followers and answered them.

We discussed:

-(0:00) Update on us. 
-(22:30) Restoring menstrual cycle. 
-(45:30) Fixing "skinny fat"
-(1:00:32) Intermittent fasting for fat loss. 
-(1:13:06) Dumbest things we have done fitness-wise/things we wish we would've done sooner. 


Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en

Check out Brandon's website: https://www.brandondacruzfit.com/

Email Brandon: bdacruzfitness@gmail.com

Instagram: @jeremiahbair
Website: https://www.bairfit.com/
Podcast: https://podcasts.apple.com/us/podcast/living-lean/id14880156

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-Times when you dont have to be in a calorie surplus to build muscle.
-Why your upper body might be more responsive to muscle growth.

Blog on this topic: HERE

Apply for 1 on 1 online coaching HERE
To get more details click HERE


Sarah Bishop has been working as a Coach in the Fitness Industry for 4  years and has been an online Nutrition & Training Coach for the last 3 years. She graduated from the University of South Florida in December of 2019 with her Master's in Exercise Science with a concentration in Strength and Conditioning. She studies under Dr. Bill Campbell and was involved in several studies in his Lab.


-(0:00): Her background.
-(15:15): Her current training.
-(18:25) Hormonal responses to fat loss dieting.
-(22:10) Thyroid responses.
-(27:05) Cortisol.
-(30:05) Leptin/ghrelin.
-(34:10) Testosterone.
-(36:15) Estrogen/Progesterone.
-(38:15) How hormones affect digestion.
-(41:00) How to manage your day to day and weeks to mitigate these effects.
-(48:15) Things to consider when setting up a fat loss diet.
-(53:00) What to do post-diet.




Podcast episodes discussed:
 
Missing Period? Hypothalamic Amenorrhea Episode: HERE
The (not so) Woo Woo Side of Health and Fitness Episode: HERE
Gut Health Journey Episode: HERE
Insta: @sarahfordbishop

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-How to build your abs/make your midsection appear leaner. 
-Is training more days per week better for muscle growth?

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In today's episode, I am joined by Dr. Gabrielle Fundaro. Gabrielle holds a PhD in Human Nutrition, Foods, and Exercise from Virginia Tech. She currently runs Vitamin PhD Nutrition full-time while working part-time as a researcher for Examine. She is also known for her expertise in gut health. 

Topics: 

-(0:00) Background. 
-(7:55) Current training/nutrition. 
-(26:30) What is gut health?
-(32:45) Common misconceptions around gut health. 
-(40:45) Signs your gut health is off. 
-(44:30) What's a normal frequency for bowel movements. 
-(48:15) How poor gut health can affect body composition. 
-(55:50) Practical applications for gut health. 

Where to find Gabrielle: 

Instagram: @vitaminphd
Book: https://rpstrength.com/science-of-gut-health

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-Things that will affect how hungry you get. 
-Even mild dehydration can negatively affect training. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE

Jordan is an online fitness coach and the host of the Where Optimal Meets Practical Podcast. 

In this episode we discuss:

-(0:00) Update on him.
-(8:10) Why he stopped his fat loss phase. 
-(12:25) Definition of shortened/lengthened position and resistance profiles. 
-(23:50) Fatigue considerations for shortened/lengthened position
-(28:00) Different phases for hypertrophy.





Where to find Jordan:

Podcast: https://podcasts.apple.com/in/podcast/where-optimal-meets-practical/id1518859017
Website: https://jordanlipsfitness.com/
Instagram: @jordanlipsfitness

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-How to know your workout was effective for building muscle.
-Testosterone levels for a body transformation. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In todays episode, I am joined by Aaron Straker. He is an online nutrition coach and educator. The founder of Straker nutrition company. And is the co-host of the Eat Train Prosper podcast with Bryan Boorstein. 

In this episode we talk about: 

-(0:00) How he ate 50 hot wings in one sitting. 
-(4:55) His background. 
-(17:15) His current training/nutrition. 
-(23:50) His switch from Crossfit to his current training. 
-(29:30) How to optimize your metabolism. 
-(35:55) There is not as much information for men on how to lose weight properly. 
-(39:20) What he commonly sees from his clients when they first come to him. 
-(45:40) How he deals with his clients who "ego" lift. 
-(49:50) What happens hormonally for males when you are working hard but undereating. 
-(52:22) How low testosterone levels are going to hurt muscle growth and fat loss. 
-(56:15) How high-stress levels will hurt body composition. 
-(1:00:15) Practical applications for optimizing your metabolism. 



Where to find Aaron: 

Instagram:  @aaron_straker
Website:  https://strakernutritionco.com/
Podcast: https://www.eattrainprosper.com/

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-The 3 training phases used with online clients for a body transformation. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In todays episode, I am joined by Martin MacDonald.  He is the CEO and founder of The Mac-Nutrition Collective. He also is the host of the podcast “Not Another Nutrition Podcast” 


What we talked about: 

-(0:00) His background. 
-(6:15) His nutrition certification. 
-(19:30) His current training and nutrition. 
-(40:40) Why women shouldn't bulk. 




Where to find Martin: 

Instagram:  @martinnutrition
Website: https://www.mac-nutritionuni.com/
Podcast: https://www.martin-macdonald.com/not-another-nutrition-podcast

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-8 Things to Look Into if Muscle Growth Has Stalled. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE


In today's episode, I am joined by Jeffrey Su. He is a health coach and founder/owner of First Call Out Fitness, LLC. He is also a co-host of the podcast "The Excellence Cartel". 

We chatted about: 

-(0:00) His background. 
-(9:30) His current training/nutrition. 
-(15:00) 7 truths you must accept or fitness will drive you nuts. 
-(15:15) Truth #1.
-(19:35) Truth #2.
-(26:50) Truth #3. 
-(41:20) Truth #4. 
-(46:50) Truth #5. 
-(53:10) Truth #6. 
-(56:15) Truth #7. 



Where to find Jeffrey: 

Instagram: @firstcalloutfitness
Website: http://www.firstcalloutfitness.com/
Podcast: https://podcasts.apple.com/us/podcast/the-excellence-cartel/id1473504650

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-How to manage a fat loss phase while enjoying life. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE

Today I am joined by Brandon DaCruz and Jeremiah Bair.  We took questions from Instagram followers and answered them.

We discussed:

-(0:00) Update on us. 
-(30:45) Shoulder press and front raise, are they working the muscle in the short or lengthened position?
-(36:20) I lost 12lbs, what are your recommendations to maintain this?
-(56:00) Can you build muscle following a keto diet?
-(1:15:00) Favorite exercise right now?


Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en

Check out Brandon's website: https://www.brandondacruzfit.com/

Email Brandon: bdacruzfitness@gmail.com

Instagram: @jeremiahbair
Website: https://www.bairfit.com/
Podcast: https://podcasts.apple.com/us/podcast/living-lean/id14880156

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-What is metabolic adaptation and how to manage it. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE


In today's episode, I am joined by Jason Theobald. He is a nutritionist/trainer in the world of physique sports and the founder of Scoobyprep. He works closely with athletes at all levels from those wanting to shed body fat for the beach, natural physique competitors, power-lifters and IFBB pros. He is also the owner of NuEthics. 

We chatted about: 

-(0:00) His background. 
-(18:53) His current training/nutrition. 
-(21:50) Most important hormones for building muscle. 
-(21:50) Sex hormones.
-(37:30) Thyroid.
-(42:50) Cortisol. 
-(52:15) Insulin. 
-(1:00:00) Overweight avatar and what to do. 
-(1:04:35) Underweight and what to do. 
-(1:07:45) Diet culture avatar and what to do. 

Email: jason@scoobyprep.com
Insta: @scoobyprep1_ifbbpro
Website: Advancedvitality.com, https://nuethix.com/
Coaching app: feedforfunction.com

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-The Most Common Reason For Your Fat Loss Plateau

References:

Clark, D., Tomas, F., Withers, R. T., Chandler, C., Brinkman, M., Phillips, J., Berry, M., Ballard, F. J., & Nestel, P. (1994). Energy metabolism in free-living, ‘large-eating’ and ‘small-eating’ women: studies using 2H2(18)O. The British journal of nutrition, 72(1), 21–31. https://doi.org/10.1079/bjn19940006

Champagne, C. M., Bray, G. A., Kurtz, A. A., Monteiro, J. B., Tucker, E., Volaufova, J., & Delany, J. P. (2002). Energy intake and energy expenditure: a controlled study comparing dietitians and non-dietitians. Journal of the American Dietetic Association, 102(10), 1428–1432. https://doi.org/10.1016/s0002-8223(02)90316-0

Lafay, L., Mennen, L., Basdevant, A., Charles, M. A., Borys, J. M., Eschwège, E., & Romon, M. (2000). Does energy intake underreporting involve all kinds of food or only specific food items? Results from the Fleurbaix Laventie Ville Santé (FLVS) study. International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity, 24(11), 1500–1506. https://doi.org/10.1038/sj.ijo.0801392

Lichtman, S. W., Pisarska, K., Berman, E. R., Pestone, M., Dowling, H., Offenbacher, E., Weisel, H., Heshka, S., Matthews, D. E., & Heymsfield, S. B. (1992). Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. The New England journal of medicine, 327(27), 1893–1898. https://doi.org/10.1056/NEJM199212313272701

Apply for 1 on 1 online coaching HERE
To get more details click HERE


In today's episode, I am joined by Alex Johannsson. He is an Assistant coach for Lost and Lifting. He has certifications in N1 Nutrition, N1 Hormones, N1 Program Design. He specializes in female health, hormones, and weight loss. Lastly, he is currently pursuing his masters in human nutrition and functional medicine. 


We chatted about: 

-(0:00) His background. 
-(11:20) His current training/nutrition. 
-(15:20) What does a healthy cycle look like. 
-(33:10) How to track your cycle. 
-(36:20) What does an unhealthy cycle look like?
-(42:50) What if the cycle is long or short?
-(47:00) Common reasons why you are missing your period. 
-(57:40) A case study Alex worked with. 

Where to find him: 

Insta: @alex_johannsson

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-How to keep your body primed for muscle growth. 

In this episode, Im joined by Steve Hall. Steve is the owner/founder of Revive Stronger and the host of the podcast "The Revive Stronger Podcast", he is also a natural competitive bodybuilder.  You will learn about:


-(0:00) Update on him. 
-(14:33)Has his mind changed on hypertrophy programming?
-(26:42) Is he going to use a weighted vest again?
-(33:40) Recovery Diet 101. 
-(56:10) Transition into the offseason. 

Where to find him: 

Instagram: @revivestronger
Website: https://revivestronger.com/
Podcast: https://podcasts.apple.com/us/podcast/the-revive-stronger-podcast/id1145138636

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-What needs to be in your upper body training.

Read it HERE

References: 

Schoenfeld, B (2019) Science and Development of Muscle Hypertrophy. (2nd ed.). Human Kinetics.

Chaves, S., Rocha-JÚnior, V. A., EncarnaÇÃo, I., Martins-Costa, H. C., Freitas, E., Coelho, D. B., Franco, F., Loenneke, J. P., Bottaro, M., & Ferreira-JÚnior, J. B. (2020). Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. International journal of exercise science, 13(6), 859–872.

Brandão, L., de Salles Painelli, V., Lasevicius, T., Silva-Batista, C., Brendon, H., Schoenfeld, B. J., Aihara, A. Y., Cardoso, F. N., de Almeida Peres, B., & Teixeira, E. L. (2020). Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations. Journal of strength and conditioning research, 34(5), 1254–1263. https://doi.org/10.1519/JSC.0000000000003550

Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med. 2015 Jun;6(2):e24057. doi: 10.5812/asjsm.24057. Epub 2015 Jun 22. PMID: 26446291; PMCID: PMC4592763.

Apply for 1 on 1 online coaching HERE
To get more details click HERE

Today I am joined by Brandon DaCruz and Jeremiah Bair.  We took questions from Instagram followers and answered them.

We discussed:

-(0:00) Update on us. 
-(32:07) Exercises to build your abs. 
-(47:20) Is it possible to stunt your metabolism by undereating calories?
-(1:19:20) Top 3 habits we would recommend to someone trying to improve their physique.


Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en

Check out Brandon's website: https://www.brandondacruzfit.com/

Email Brandon: bdacruzfitness@gmail.com

Instagram: @jeremiahbair
Website: https://www.bairfit.com/
Podcast: https://podcasts.apple.com/us/podcast/living-lean/id14880156

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-What needs to be in your lower body training.

Read it HERE.

References:

Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European journal of applied physiology, 119(9), 1933–1942. https://doi.org/10.1007/s00421-019-04181-y

Zabaleta-Korta, A., Fernández-Peña, E., Torres-Unda, J., Garbisu-Hualde, A., & Santos-Concejero, J. (2021). The role of exercise selection in regional Muscle Hypertrophy: A randomized controlled trial. Journal of sports sciences, 39(20), 2298–2304. https://doi.org/10.1080/02640414.2021.1929736

Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine and science in sports and exercise, 53(4), 825–837. https://doi.org/10.1249/MSS.0000000000002523

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I am joined by Menno Henselmans. 

We discussed:

-(0:00): Update on him.
-(7:45) Update on his training/back injury. 
-(26:22) New study on dietary nitrates. 
-(34:10) Protein targets during a cut vs. surplus. 
-(44:40) His method and thoughts on deloading. 
-(53:06) Are deloads necessary or can you just do a session at 3-4 RIR?
-(55:50) Best body fat% during an offseason for a powerlifter. 

Where to find Menno:

Website: https://mennohenselmans.com/
Instagram: @menno.henselmans
Book: https://mennohenselmans.com/book-the-science-of-self-cont

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-What is an energy audit?
-How to do one. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I am joined by Brandon Da Cruz. Brandon is an online nutrition and physique coach, internationally published fitness model, National Level NPC competitor, and the National Sales Manager for a New York-based sports nutrition company called Innovapharm.

In this episode we discuss:

-(0:00) Update on him. 
-(23:10) What is a mini cut?
-(24:25) Misconceptions around mini cuts. 
-(35:35) Reasons and benefits of using a mini cut. 
-(45:09) Who is it right for, and how isn't it for?
-(55:16) Length and rate of a mini cut. 
-(1:07:26) Why use a weekly rate of loss ?



Where to find Brandon:

Instagram: @brandondacruz_
Website: https://www.brandondacruzfit.com

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-Reasons For The Change In My Physique After Training for 10+ Years. 
-Teaser for something I am coming out with shortly. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE


In today's episode, I am joined by Bryan Boorstein. Bryan has trained at the top level, the CrossFit Games, while also working with some of the world’s premier athletes, including NFL players, and WWE superstar John Cena. He is also the founder of Evolved Training Systems. 

-(0:00): Update on him. 
-(11:55) His thoughts on lengthened vs. shortened for the biceps. 
-(20:40) Main driver(s) for his photoshoot. 
-(26:20) Did he have a set timeframe beforehand?
-(30:15) Metrics during his photoshoot prep. 
-(38:30) Does he track during fat loss diets?
-(40:03) Calories/macros during the prep. 
-(42:15) Did he have any diet fatigue?
-(49:20) Training during his photoshoot prep. 
-(53:10) Mindset during training. 
-(55:10) What he did for cardio. 
-(1:02:11) Cardios place in hypertrophy. 
-(1:05:50) What he did the day of the photoshoot. 
-(1:10:25) Takeaways from this photoshoot prep. 


Where to find him: 

Instagram: @bryanboorstein
Program: https://paragontrainingmethods.com/paragon/paragon-paragon-training-methods/
Podcast: https://podcasts.apple.com/us/podcast/eat-train-prosper/id1545657828

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-Things I have changed my mind on recently when it comes to muscle growth. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In today's episode, I am joined by Dr. Peter Fitschen.  Peter has a PhD in Nutritional Science, Master of Science in Biology/Physiology & Bachelor of Science: Biochemistry. He has been a part of many peer-review papers. He is also a competitive natural bodybuilder and the co-owner of Fit Body Physique. 

In this episode we discuss:

-(0:00) What he is working on. 
-(5:50) Rep range he typically works in. 
-(12:40) Does he use RIR/deloads?
-(24:20) How to find out you are getting close to failure. 
-(26:15) His current training split. 
-(36:30) Current training volume. 
-(39:30) Exercise selection. 
-(42:15) Current nutrition. 
-(47:15) More fat gain versus muscle with the more weight you gain?
-(53:20) Upcoming goals. 
-(58:20) Any research coming up for him?
-(59:50) Anything he has changed his mind on lately?

Where to find Peter:

Instagram: @fitbodyphysique
Website: http://www.fitbodyphysique.com

In this bonus episode I go over a FREE webinar I will be doing next Tuesday (August 30th) @ 6p CST.

You can secure your spot HERE. 

You can secure your spot for the FREE webinar HERE.

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-5 Things you should know about metabolic adaptation. 

In this episode, I am joined by Andrew Coates. Andrew is the owner of Andrew Coates Fitness. Host of The Lift Free and Diet Hard Podcast. Fitness Writer for major fitness publications including T-Nation, The PTDC, Generation Iron, and TrueCoach. 

What we talked about: 

-(0:00) Update on him. 
-(3:45) How he manages work/life balance. 
-(11:40) Biggest difference between in-person versus online coaching. 
-(20:35) His current favorite self development books.
-(31:05) Building your reputation online. 

Where to find him: 

Instagram: @andrewcoatesfitness

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-Times when you will benefit from carbs before your training.

References:

King, A., Helms, E., Zinn, C., & Jukic, I. (2022). The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis. Sports medicine (Auckland, N.Z.), 10.1007/s40279-022-01716-w. Advance online publication. https://doi.org/10.1007/s40279-022-01716-w

Apply for 1 on 1 online coaching HERE
To get more details click HERE

Dr. Bill Campbell, Ph.D., FISSN, CSCS, is a Professor of Exercise Science and the Director of the Performance & Physique Enhancement Laboratory at the University of South Florida. 

-(0:00) What he has been up to. 
-(7:30) His new research review. 
-(19:20) New study he is working on. 
-(22:00) Update on his protein study. 
-(26:00) Update on his training/nutrition. 
-(38:45) Should you increase training volume to stimulate muscle hypertrophy?
-(50:36) Is there an ideal protein distribution throughout the day to maximize muscle growth?


Where to find Dr. Campbell: 

Instagram: @billcampbellphd
Free Issue: https://www.billcampbellphd.com/

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-3 Reasons I dont have clients track how many calories they burn. 

References:

Shcherbina, A., Mattsson, C. M., Waggott, D., Salisbury, H., Christle, J. W., Hastie, T., Wheeler, M. T., & Ashley, E. A. (2017). Accuracy in Wrist-Worn, Sensor-Based Measurements of Heart Rate and Energy Expenditure in a Diverse Cohort. Journal of personalized medicine, 7(2), 3. https://doi.org/10.3390/jpm7020003

Careau, V., Halsey, L. G., Pontzer, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., Arab, L., Baddou, I., Bedu-Addo, K., Blaak, E. E., Blanc, S., Bonomi, A. G., Bouten, C., Buchowski, M. S., Butte, N. F., Camps, S., Close, G. L., Cooper, J. A., Das, S. K., Cooper, R., … IAEA DLW database group (2021). Energy compensation and adiposity in humans. Current biology : CB, S0960-9822(21)01120-9. Advance online publication. https://doi.org/10.1016/j.cub.2021.08.016

Apply for 1 on 1 online coaching HERE
To get more details click HERE

In this episode, I am joined by Lindsay Parker (aka Lifting Lindsay).  She is a wife and mother of 3. She also has a deep passion for learning and teaching. Lastly, she also really loves lifting weights and fitness. 

What we talked about: 

- (0:00)Update on her. 
-(2:15) Update on her training/nutrition. 
-(7:25) Takeaways from doing a body recomp approach. 
-(13:12) Cardio during a recomp. 
-(21:50) Training during recomp. 
-(27:55) How she feels about her results so far. 
-(31:15) What is fat loss training?
-(35:15) What does mechanical damage training look like?
-(39:55) What does oxidative training look like?
-(44:25) Does intensity or volume change during fat loss training?
-(47:30) Can volume for muscle groups change?
-(48:25) The importance of training smart and exercise selection. 

Where to find Lindsay: 

Instagram: @liftinglindsay
Website: https://www.liftinglindsay.com/

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-7 Signs you are exercising too much and not eating enough. And how to fix it. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE

Today I am joined by Brandon DaCruz and Jeremiah Bair.  We took questions from Instagram followers and answered them.

We discussed:

-(0:00) Update on us. 
-(35:51) Should you use IIFYM for fat loss?
-(56:34) Do you think a coach needs to be evidence based?
-(1:06:34) Best periodization model for building muscle?



Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en

Check out Brandon's website: https://www.brandondacruzfit.com/

Email Brandon: bdacruzfitness@gmail.com

Instagram: @jeremiahbair
Website: https://www.bairfit.com/
Podcast: https://podcasts.apple.com/us/podcast/living-lean/id14880156

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-Reverse dieting (myths, truths, reasons to use) + a client case study.

Insta post on this HERE.
Blog post on this HERE.

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I am joined by Dr. Eric Helms  He has a BS in fitness and wellness, an MS in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand.

He also has published multiple peer-reviewed articles in exercise science and nutrition journals. 

Lastly, he is a Coach at 3DMJ, a writer at MASS, and cohost of the podcast Iron Culture.

What we talked about: 

- (0:00)His fitness background. 
-(12:35) New research that he is doing.
-(16:00) General consensus on weight gain rates for muscle growth. 
-(21:50) His current training/nutrition goals. 
-(38:10) Body fat set point overview. 
-(1:00:00) Can you change your body fat set point?
-(1:08:05) Take home points of body fat set point. 


Where to find Eric: 

Instagram: https://www.instagram.com/helms3dmj/
Podcast: https://ironculture.libsyn.com/
MASS research review: https://www.strongerbyscience.com/mass/
Article referenced: https://www.strongerbyscience.com/stay-shredded/

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-7 Things I track with online clients for a body transformation. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

Jordan is an online fitness coach and the host of the Where Optimal Meets Practical Podcast. 

In this episode we discuss:

-(0:00) Update on his training. 
-(35:57) Things he has changed his mind on when it comes to training. 
-(41:42) How often should you change exercises?
-(44:30) Should I split my volume up or do it in one session?
-(50:38) Any difference between plate loaded versus technogym machines?
-(55:03) How to know when to add volume to your program?




Where to find Jordan:

Podcast: https://podcasts.apple.com/in/podcast/where-optimal-meets-practical/id1518859017
Website: https://jordanlipsfitness.com/
Instagram: @jordanlipsfitness

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-Traits of the successful dieter. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE


In this episode, I'm joined  by Martin Refalo.  Martin is a coach based out of Australia with 7+ years of experience, he is also the education coordinator for JPS Health & Fitness, as well as a natural bodybuilder.  He is currently pursuing his PhD. 

-(0:00) Update on Martin
-(20:35) Overview of his research on training to failure. 
-(34:10) Experimental study findings. 
-(1:04:00) How can you apply these findings to a training program?
-(1:12:17) Is seeing reps drop from set to set a sign of too much fatigue?
-(1:20:10) Takeaways and future research regarding training to failure. 

How to find Martin:

Instagram: @mrfitness_
Website: https://www.jpshealthandfitness.com.au/
Link to paper: https://pubmed.ncbi.nlm.nih.gov/35658845/

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-3 Ways to make your muscle-building workouts more efficient and effective. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE


In today's episode, I am joined by Milo Wolf. 

Milo is currently pursuing his PhD on “the effects of range of motion on muscle hypertrophy and strength.” He has also been a coach for over 4 years. 

We talked about: 

-(0:00) His fitness background. 
-(6:30) What his training/nutrition looks like. 
-(12:20) Key terms to understand for range of motion. 
-(15:35) Current research on range of motion training. 
-(26:45) Does it depend on the muscle group?
-(29:05) Downsides of training at long muscle lengths. 
-(35:30) Benefits of using shortened muscle lengths?
-(43:00) Mechanisms as to why long muscle lengths tend to be better.
-(50:45) Whats next research-wise for range of motion training?
-(55:55) Practical application for range of motion for muscle growth. 

How to find Milo: 

Insta: https://www.instagram.com/wolfcoach_/?hl=en
Youtube: https://www.youtube.com/channel/UCru8Ef3TDFaJOOTfAZ52iFA
Website:  https://wolfcoaching.net/about
Link to paper: https://www.researchgate.net/publication/363810690_Partial_vs_full_range_of_motion_resistance_training_A_systematic_review_and_meta-_analysis

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-Why you want to maintain muscle during fat loss. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE

Today I am joined by Brandon DaCruz and Jeremiah Bair.  We took questions from Instagram followers and answered them.

We discussed:

-(0:00) Update on us. 
-(31:52) How to know when to add volume to your training program?
-(43:05) Why it can be tougher to stick to your macros on a reverse diet instead of fat loss. 
-(59:10) Tips to stay on track with your nutrition when you travel. 
-(1:16:00) Do you count compound movements towards bicep/tricep training volume?


Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en

Check out Brandon's website: https://www.brandondacruzfit.com/

Email Brandon: bdacruzfitness@gmail.com

Instagram: @jeremiahbair
Website: https://www.bairfit.com/
Podcast: https://podcasts.apple.com/us/podcast/living-lean/id14880156

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-How to stick to your fat loss diet. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. 

Topics:

-Modest or aggressive cut?
-15 day vacation with no training, will I lose muscle?
-The lowest cals id recommend someone goes to on a cut. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE


In today's episode, I am joined by Jason Theobald. He is a nutritionist/trainer in the world of physique sports and the founder of Scoobyprep. He works closely with athletes at all levels from those wanting to shed body fat for the beach, natural physique competitors, power-lifters and IFBB pros. He is also the owner of NuEthics. 

We chatted about: 

-(0:00) Update on him since our last chat. 
-(12:10) What is PCOS?
-(14:15) Causes of PCOS
-(18:10) Symptoms of PCOS
-(19:45) Myths around PCOS
-(25:15) Can you improve it through lifestyle?
-(26:55) How does "Western" medicine deal with PCOS. 
-(30:10) How would this show up in terms of body composition?
-(32:45) How does he lower stress in clients?
-(37:42) His supplement protocol for PCOS. 
-(44:40) Practical takeaways. 
-(49:40) Brief overview of his talk on "The Cortisol Driven Athlete"


Email: jason@scoobyprep.com
Insta: @scoobyprep1_ifbbpro
Website: Advancedvitality.com, https://nuethix.com/
Coaching app: feedforfunction.com

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-7 Building phase misconceptions. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. 

Topics:

-How to stay insulin sensitive during a building phase. 
-Is carbohydrate intake important for body composition?
-Should you eat less than your RMR for weight loss?

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

We chatted about: 

-(0:00) His background. 
-(7:45) His current training/nutrition. 
-(21:00) Metabolic adaptation overview.
-(28:25) When metabolic adaptation happens. 
-(32:00) Things he has changed his mind on with metabolic adaptation. 
-(42:45) How to offset metabolic adaptation. 
-(49:00) Should you keep dieting or reverse out?
-(59:05) Does metabolic adaptation last forever?
-(1:05:05) What role does muscle play in metabolic adaptation.
-(1:08:42) Practical applications. 
-(1:10:15) Future research on metabolic adaptation. 



Where to find him: 

https://macrofactorapp.com/
https://www.strongerbyscience.com/
https://www.strongerbyscience.com/mass/

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-How to bring up a lagging muscle group. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. 

Topics:

-Should you aim for more protein if you are underweight?
-Does pasta/bread count towards protein?
-Should you "catch up" on calories if you undereat one day. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

We chatted about: 

-(0:00) Update on him
-(15:50) Massing methods he is super confident in now. 
-(25:05) Downsides of taking too many mini cuts. 
-(32:15) Plans coming up for his training/nutrition. 
-(37:50) Current training. 
-(45:20) Full range of motion, has he changed his mind?
-(55:55) What are myo-rep match sets?

Where to find him: 

Instagram: @revivestronger
Website: https://revivestronger.com/
Podcast: https://podcasts.apple.com/us/podcast/the-revive-stronger-podcast/id1145138636

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-Why fat loss diets dont work for you. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. 

Topics:

-Is it weird to have more hunger during a reverse diet?
-Can you lower protein when building?
-Should you increase calories when you have more steps while building?

In this episode, I'm joined by Dr. Mike Israetel. Dr. Mike is the co-founder of Renaissance Periodization, Dr. Mike Israetel​ holds a PhD in Sport Physiology from East Tennessee State University.  In this episode we discuss:

-(0:00) Update on his home gym. 
-(10:25) Why he doesnt listen to music when he works out?
-(18:25) What his training/nutrition looks like. 
-(30:02) Once you get to a certain level of leanness, does it get easier to get there again?
-(42:45) Things he has changed his mind on training-wise in the past year. 


How to find Dr. Mike:

Instagram: @rpdrmike
Youtube: https://www.youtube.com/c/RenaissancePeriodization

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-Why increasing calories can cause weight loss. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. 

Topics:

-My weight plateaued in a building phase, how come?
-Can you do a hack squat and leg press in the same workout?
-Do higher reps have their place in building muscle?

Apply for 1 on 1 online coaching HERE
To get more details click HERE

Today I am joined by Brandon DaCruz and Jeremiah Bair.  We took questions from Instagram followers and answered them.

We discussed:

-(0:00) Update on us. 
-(34:50) Why do you think there has been a lot of debate between reverse dieting and recovery diets?
-(47:30) How you would define a reverse diet and a recovery diet?



Follow Brandon on IG: https://www.instagram.com/brandondacruz_/?hl=en

Check out Brandon's website: https://www.brandondacruzfit.com/

Email Brandon: bdacruzfitness@gmail.com

Instagram: @jeremiahbair
Website: https://www.bairfit.com/
Podcast: https://podcasts.apple.com/us/podcast/living-lean/id14880156

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-8 strategies to breakthrough your muscle building plateau. 

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. 

Topics:

-My thoughts on supersets. 
-How to overcome low hunger levels during a building phase. 
-Should you change protein in a deficit or surplus?

Apply for 1 on 1 online coaching HERE
To get more details click HERE


In today's episode, I am joined by Jeffrey Su. He is a health coach and founder/owner of First Call Out Fitness, LLC. He is also a co-host of the podcast "The Excellence Cartel". 

We chatted about: 

-(0:00) Update on him. 
-(11:10) Weight loss resistance, what is it and what to do. 
-(41:25) Practical applications for weight loss resistance. 
-(47:55) Overview of semaglutide. 
-(58:45) Side effects. 




Where to find Jeffrey: 

Instagram: @firstcalloutfitness
Website: http://www.firstcalloutfitness.com/
Podcast: https://podcasts.apple.com/us/podcast/the-excellence-cartel/id1473504650

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-9 reasons you struggle to see results (that dont have to do with your training/nutrition protocols).

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be answering 3 questions from my Instagram audience. I will be doing these weekly on Monday. 

Topics:

-Neutral vs pronated grip for chest press machine?
-How do I avoid injury when lifting?
-Should I eat before training, or add to my 3 meals later in the day?

Apply for 1 on 1 online coaching HERE
To get more details click HERE


In today's episode, I am joined by AJ Morris. He is a natural Pro Bodybuilder, and founder/owner of Team Made By Morris. 

We chatted about: 

-(0:00) His background. 
-(20:45) Things he would do differently at the beginning of his bodybuilding career. 
-(29:05) His current training. 
-(37:37) Downsides to his way of training. 
-(42:20) What his training volume looks like. 
-(51:15) Why his bodyweight is so high right now.
-(1:04:30) Challenges with pushing his body weight up. 





Where to find AJ

Instagram:https://www.instagram.com/ajmorris_/
Youtube: https://www.youtube.com/@AJMorrisFitness
https://naturalbbworldwide.com/

Apply for 1 on 1 online coaching HERE
To get more details click HERE
Email list HERE

In this episode, I will be taking a deep dive into a topic I find interesting.

Topics:

-9 ways to make your calorie deficit easier to manage.