Beast over Burden powered by Barbell Logic

Reaching our goals through nutrition comes with common pitfalls. Help us arm you with tips to overcome these common obstacles.

First and foremost, as with training, we apply a minimum effective dose framework, whether you want to primarily gain muscle or lose body fat. This means, we don't cut calories to 1200 or double your calories. We first observe so we can understand your habits, metabolism, and intake. We then can recommend small, realistic changes to begin progressing you toward your goals. This cannot and should not be rushed. We don't want to play all of our cards and end up with stalled progress and little or nothing more we can do.

The biggest issues come from lack of preparation and meeting hunger or a surprise challenge, such as someone offering a treat or confronting what you do with the food left on your kids' plate. Developing plans for these things that align with your goals and nutrition plan helps you through these obstacles and help prevent backslide and regret, ultimately helping you achieve your goals faster.

Tips to combat these are having emergency meals or snacks if you get hungry--at home or on the go. Portion out foods ahead of time. With complicated foods--such as lasagna or a stew--weigh & measure it once so you have the information. The initial work will enable you to better understand your calorie intake.

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

Special offers from BLOC and our partners: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Reaching our goals through nutrition comes with common pitfalls.  Help us arm you with tips to overcome these common obstacles.  

First and foremost, as with training, we apply a minimum effective dose framework, whether you want to primarily gain muscle or lose body fat.  This means, we don’t cut calories to 1200 or double your calories.  We first observe so we can understand your habits, metabolism, and intake.  We then can recommend small, realistic changes to begin progressing you toward your goals.  This cannot and should not be rushed.  We don’t want to play all of our cards and end up with stalled progress and little or nothing more we can do.  

The biggest issues come from lack of preparation and meeting hunger or a surprise challenge, such as someone offering a treat or confronting what you do with the food left on your kids’ plate.  Developing plans for these things that align with your goals and nutrition plan helps you through these obstacles and help prevent backslide and regret, ultimately helping you achieve your goals faster.  

Tips to combat these are having emergency meals or snacks if you get hungry--at home or on the go.  Portion out foods ahead of time.  With complicated foods--such as lasagna or a stew--weigh & measure it once so you have the information.  The initial work will enable you to better understand your calorie intake.  

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Nutrition is a complicated topic, which comes with more emotional baggage and controversy than training. We have to eat, whereas we don't have to train or exercise. Difficulties abound, including trigger foods, grocery shopping, mindless eating, misunderstanding and underestimating calories, certain times of the year, alcohol, family, food preferences, dietary restrictions, and much, much more.

Gillian does not have "a way" or "a diet" when it comes to nutrition coaching. The person or client must adopt consistent, sustainable behaviors. Dieting too often implies a limited time period, but what happens after that?

Ultimately, you have to create a caloric deficit one way or another. regardless of goals or approaches taken. You can decide to be more or less aggressive: do you want to compete in a bodybuilding competition or just lose some weight to get healthier? How fast do you want to lose weight? What are you willing to give up? Are you doing this to support training and performance or for health or aesthetics?

To move toward your goals, you'll have to have metrics to evaluate progress. Bodyweight is one, imperfect measurement. Others include body measurements, for example waist circumference. Some people like, some hate, progress pictures. Another may be trying on your favorite outfit or pair of jeans and seeing how they fit compared to before.

You'll also have to break down large goals into smaller goals. How did you do this meal? Today? This week? How do you feel about how you did and how you feel? You'll have to be honest with yourself and your coach--especially if progress is slower or stalled. It may be that you're following the plan but progress will come, you just need to be patient. It may be that you're not including calories from an unanticipated snack, alcohol, or mindless eating.

Regardless, we eat for the long haul and to improve our lives. This may mean that we have some non-negotiables that we're unwilling to forego, though we may have to limit these. This also means, however, that we adopt healthy habits, we get better, we move toward our goals, and we adopt voluntary hardship to improve our lives.

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

Special offers from BLOC and our partners: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Nutrition is a complicated topic, which comes with more emotional baggage and controversy than training.  We have to eat, whereas we don’t have to train or exercise.  Difficulties abound, including trigger foods, grocery shopping, mindless eating, misunderstanding and underestimating calories, certain times of the year, alcohol, family, food preferences, dietary restrictions, and much, much more.

Gillian does not have “a way” or “a diet” when it comes to nutrition coaching.  The person or client must adopt consistent, sustainable behaviors.  Dieting too often implies a limited time period, but what happens after that?  

Ultimately, you have to create a caloric deficit one way or another. regardless of goals or approaches taken.  You can decide to be more or less aggressive:  do you want to compete in a bodybuilding competition or just lose some weight to get healthier?  How fast do you want to lose weight?  What are you willing to give up?  Are you doing this to support training and performance or for health or aesthetics?  

To move toward your goals, you’ll have to have metrics to evaluate progress.  Bodyweight is one, imperfect measurement.  Others include body measurements, for example waist circumference.  Some people like, some hate, progress pictures.  Another may be trying on your favorite outfit or pair of jeans and seeing how they fit compared to before.  

You’ll also have to break down large goals into smaller goals.  How did you do this meal?  Today?  This week?  How do you feel about how you did and how you feel?  You’ll have to be honest with yourself and your coach--especially if progress is slower or stalled.  It may be that you’re following the plan but progress will come, you just need to be patient.  It may be that you’re not including calories from an unanticipated snack, alcohol, or mindless eating.  

Regardless, we eat for the long haul and to improve our lives.  This may mean that we have some non-negotiables that we’re unwilling to forego, though we may have to limit these.  This also means, however, that we adopt healthy habits, we get better, we move toward our goals, and we adopt voluntary hardship to improve our lives.  

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

We are excited to introduce the Barbell Academy. It reflects years of refining our material and coaching methodology. It's designed for not only those who seek a career as a professional barbell coach but for those passionate to learn more and grow as a lifter and person. The Barbell Academy will be self-paced, allowing for you to complete the course and future courses whenever you can--just like online coaching. Finally, learn about the experiences and educations of the people behind the Barbell Academy, how they came to lifting and coaching and what they've learned from teaching the earlier material for over two years.

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

Special offers from BLOC and our partners: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

We are excited to introduce the Barbell Academy.  It reflects years of refining our material and coaching methodology.  It's designed for not only those who seek a career as a professional barbell coach but for those passionate to learn more and grow as a lifter and person.    

The Barbell Academy will be self-paced, allowing for you to complete the course and future courses whenever you can--just like online coaching.  

Finally, learn about the experiences and educations of the people behind the Barbell Academy, how they came to lifting and coaching and what they've learned from teaching the earlier material for over two years.  

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Happy Thanksgiving!

Here's a bonus episode for you all on Black Friday: a Thanksgiving message from Matt Reynolds and an update from Mike at MicroGainz.

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

Special offers from BLOC and our partners: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Happy Thanksgiving!

Here's a bonus episode for you all on Black Friday:  a Thanksgiving message from Matt Reynolds and an update from Mike at MicroGainz.

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

• 4:44: How does TRT impact the novice linear progression? Should someone redo LP if they begin TRT, especially as an early intermediate?
• 9:39: Should you do RDLs on a box or widen the grip if you do not achieve a "stretch" in the hamstrings because of short legs?
• 13:07: What are the effects on strength training from donating blood or plasma?
• 16:46: Do you prioritize midfoot balance or stress on the hips with the RDL and box squat?
• 19:53: Do you have any recommendations for free or cheap templates or programs for advanced lifters who do not have use a coach?
• 25:05: Which murder podcasts does Niki listen to?
• 29:12: Is there any benefit to wearing a mouth guard during training to prevent strain on the neck, keep the airway open, or prevent teeth grinding?
• 31:55: Why don't we do dips, as opposed to the bench press, as one of the 4 main lifts?
• 38:44: What is your preference for order of upper versus lower in terms of a 4-day split (upper then lower or lower then upper)?
• 41:46: What are realistic expectations for losing weight and training?

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

Special offers from BLOC and our partners: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

• 4:44:  How does TRT impact the novice linear progression?  Should someone redo LP if they begin TRT, especially as an early intermediate?
• 9:39:  Should you do RDLs on a box or widen the grip if you do not achieve a "stretch" in the hamstrings because of short legs?
• 13:07:  What are the effects on strength training from donating blood or plasma?
• 16:46:  Do you prioritize midfoot balance or stress on the hips with the RDL and box squat?
• 19:53:  Do you have any recommendations for free or cheap templates or programs for advanced lifters who do not have use a coach?
• 25:05:  Which murder podcasts does Niki listen to?  
• 29:12:  Is there any benefit to wearing a mouth guard during training to prevent strain on the neck, keep the airway open, or prevent teeth grinding?
• 31:55:  Why don't we do dips, as opposed to the bench press, as one of the 4 main lifts?
• 38:44:  What is your preference for order of upper versus lower in terms of a 4-day split (upper then lower or lower then upper)?
• 41:46:  What are realistic expectations for losing weight and training?   

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook