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Timestamps:

(1:10) - I am an equestrian professional and have recently gained some weight (10lbs). My job is very physically demanding and the summer months are even more difficult with the heat. My typical training program is based more around performance and recovery due to the fact that I ride 6 horses a day and am outside about 10 hrs. I train only about 3 days a week lifting + steady state cardio. I’d like to shed the extra lbs but am not sure the approach I should take to lose it without losing performance. What would you suggest I do for training and nutrition to accomplish my goals?

(11:50) - Is a walking pad worth the cost? During summer months in az walking outside is not an option and looking to increase steps.

(20:10) - I train 5-6 days a week (2 lower body days, 2 back days and 1-2 shoulder and arm days). Goal is hypertrophy and I compete in bikini. Volume per session is high at at the moment. I start my workouts with compound lifts and heavier sets and finish with more accessory type, higher rep, exercises. If I run out of time and can not complete my last 1 or 2 leg exercises (due to work, life, etc) should I throw them in the next day during back day or should I dedicate that day to just resting and recovering my legs? This happens a few times a month right now. I spend close to 2 hours a day at the gym on most days.

(27:10) - Top 3 Tips for Productivity

(38:30) - Can you explain “creating a calorie deficit” more? Are you essentially tricking your body to think a certain calorie intake is “maintenance” and then after a certain time dropping calories? I’m having trouble understanding when I should decide to drop calories and by how many calories I should drop them by without sacrificing energy for me to use in the gym. I would prefer not to start using pre-workout either. I get about 7 hours of sleep a night, I drink 128 oz of water per day, currently am eating 2,500-2,600 calories per day and tracking in MyFitnessPal, height is 5’ 11”, and currently have been floating around 205-210 lbs for about 3 years now. Started using the Tailored Trainer app about 6 months ago and have seen some small positive changes in my body but huge gains in my strength! Would really appreciate your advice on this and I really enjoy listening to your podcast!

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Extra Content For You: 

How We Coach: Client Case Study Article

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- Nutritional Periodization

- Nutrition FAQ

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