My guest today is personal trainer Nate Palmer.

1:45 nate talks about pressure for males to look a certain way

2:50 how nate got into fitness

4:25 nate's transformation'

710 general macro advice

830 how he tracks his calories

925 philosophy on cheat meals

1035 how to rethink eating at restaurants

1145 how to change relationship with food

13:55 does nate bring meals with him during the day?

1540 meal prep ideas

1615 nate's chipotle order

1700 the 30 minute workout

2025 the one inexpensive piece of equipment that changed nate's routine

2300 how to fight motivation

2440 typical daily routine

2730 intimidation at the gym

2845 'Passport Fitness'

2935 thoughts on supplements

3100 night/morning routine

3335 caffeine

3455 nicotine gum + workouts?

3615 water consumption

3740 alcohol consumption

4055 how to find Nate

www.n8trainingsystems.com

Passport Fitness: https://amzn.to/2A5hlB2

Thanks to the band 76th Street for allowing me to sample their song "Hurricane" in my intro!