TOPICS COVERED ON EP. 134:
⁃ MY GOALS FOR THIS SUMMER & THIS FAT LOSS PHASE
⁃ A RAW LOOK AT WHAT IT TOOK TO GET SHREDDED THIS SUMMER
⁃ MY DESCENDING & DYNAMIC RATE OF FAT LOSS APPROACH
⁃ DIGGING INTO PEAK WEEK
⁃ WHAT IS PEAK WEEK?
⁃ THE GOALS OF PEAK WEEK
⁃ WHAT VARIABLES ARE MANIPULATED DURING PEAK WEEK
⁃ HOW I PEAKED FOR MULTIPLE SHOOTS

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS COVERED IN EP. 133:
⁃ DEFINITION OF STAGE SHREDDED
⁃ WHAT BODY FAT PERCENTAGE DO MALES & FEMALES GET DOWN TO FOR STAGE?
⁃ WHAT PHYSIOLOGICAL CHANGES OCCUR WHEN GETTING DOWN TO STAGE LEVELS OF CONDITIONING THAT YOU THINK INDIVIDUALS SHOULD BE AWARE OF?
⁃ WHAT HAPPENS WHEN WE GET DOWN TO VERY LOW LEVELS OF BODY FAT
⁃ LOW ENERGY AVAILABILITY & REDS
⁃ THE CALORIC COST OF GETTING INTO SHREDDED CONDITION- YOU MAY NEED TO DIET ON VERY LOW CALORIE INTAKE
⁃ THE BEST WAY TO GO ABOUT GETTING SHREDDED/STRATEGIES TO MANAGE THE COST OF GETTING SHREDDED
⁃ RATE OF LOSS
⁃ MAINTAIN A HIGH PROTEIN INTAKE
⁃ NEW META-REGRESSION ON PROTEIN INTAKE DURING A DEFICIT

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS COVERED ON EP. 132:

⁃ ADDRESSING THE MOST COMMON CLAIM AROUND CHEAT MEALS
⁃ DO CHEAT MEALS BOOST YOUR METABOLISM?
⁃ THE METABOLIC HEALTH IMPACTS OF CHEAT MEALS

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

TOPICS COVERED ON THIS WEEK'S EPISODE:

⁃ HOW DR. MIKE GOT INTO RESEARCHING METABOLIC FLEXIBILITY
⁃ WHAT METABOLIC FLEXIBILITY IS & WHY IT’S IMPORTANT FOR BODY COMPOSITION & METABOLIC HEALTH?
⁃ HOW WE CAN MEASURE & DETERMINE OUR DEGREE OF METABOLIC FLEXIBILITY
⁃ THE VARIABILITY IN METABOLIC FLEXIBILITY BETWEEN INDIVIDUALS
⁃ THE POTENTIAL DRAWBACKS OF BEING METABOLICALLY INFLEXIBLE
⁃ HOW CARB RESTRICTION (KETO & CKD) IMPACTS CARBOHYDRATE METABOLISM & METABOLIC FLEXIBILITY
⁃ THE BENEFIT OF IMPROVING AEROBIC FITNESS
⁃ THE TOP TIPS & STRATEGIES FOR IMPROVING METABOLIC FLEXIBILITY

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

⁃ WHAT IS A CHEAT MEAL
⁃ THE PREVALENCE OF CHEAT MEALS
⁃ THE MOST COMMON MISTAKE MANY MAKE THAT DERAILS THEIR FAT LOSS PROGRESS
⁃ DRAWBACKS OF CHEAT MEALS
⁃ DRAWBACK 1: CHEAT MEALS CAUSE PASSIVE OVERCONSUMPTION
⁃ DRAWBACK 2: THE FOODS INCLUDED IN CHEAT MEALS HAVE BEEN SHOWN TO MASSIVELY INCREASE THE AMOUNT OF CALORIES YOU EAT & NEED TO EAT TO FEEL FULL
⁃ DRAWBACK 3: CHEAT MEALS DERAIL BODY COMP PROGRESS
⁃ DRAWBACK 4: CHEAT MEALS LIMIT FAT LOSS & ELONGATE THE TIME IT TAKES TO REACH YOUR DESIRED PHYSIQUE GOALS BY ERASING YOUR DEFICIT
⁃ AN EXAMPLE OF HOW EASILY YOU CAN ERASE A DEFICIT WITH A CHEAT MEAL

WHERE TO CONNECT WITH US:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack

Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

WHERE TO CONNECT WITH US:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack

Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

WHERE TO CONNECT WITH US:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack

Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

Physique Collective Seminar Tickets:
https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf

⁃ INTRODUCTION TO THE HIGH FLUX LIFESTYLE & WHY I STARTED USING THIS APPROACH WITH MYSELF AND CLIENTS
⁃ THE MAJOR ISSUE WITH THE WEIGHT LOSS & COACHING INDUSTRY TODAY
⁃ DEFINING THE CONCEPT OF ENERGY FLUX AKA G-FLUX
⁃ COMPARING & CONTRASTING A LOW ENERGY FLUX & HIGH ENERGY FLUX APPROACH DURING FAT LOSS & WEIGHT MAINTENANCE PHASES
⁃ THE MOST COMMON TYPE OF CLIENT I INCREASE ENERGY FLUX WITH
⁃ MY GOAL WHEN USING A HIGH ENERGY FLUX APPROACH
⁃ THE RESEARCH BACKED BENEFITS OF BEING IN HIGH ENERGY FLUX
⁃ BENEFIT 1: HIGH FLUX HELPS YOU GET LEAN MORE EFFICIENTLY & HELPS TO OFFSET METABOLIC ADAPTATION
⁃ BENEFIT 2: HELPS YOU STAY LEANER FOR LONGER
⁃ BENEFIT 3: UPREGULATES TDEE & METABOLIC FUNCTION

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack

Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

Physique Collective Seminar Tickets:
https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf

DR. SCOTT STEVENSON: THE PRINCIPLES TO RUST PROOF YOUR PHYSIQUE, PERFORMANCE & PROGRESS FOR YEARS TO COME.

TOPICS COVERED ON EPISODE 126 OF CHASING CLARITY PODCAST:
⁃ INTRO TO THE TOPIC OF RUST PROOFING YOUR PHYSIQUE & PERFORMANCE FOR YEARS TO COME
⁃ GOAL SETTING & HOW TO LEVERAGE THE RIGHT TYPE OF MOTIVATION TO YOUR ADVANTAGE
⁃ HOW TO CONTINUE FALLING IN LOVE WITH THE PROCESS OF TRAINING EVEN AFTER DOING IT FOR YEARS
⁃ TRAINING AS A HORMETIC STRESS- HOW TO LOOK AT THE STIMULUS & STRESS INDUCED THROUGH TRAINING
⁃ SELECTIVE IDIOCY- THERE ARE TIMES TO PUSH YOUR LIMITS & THERE ARE TIMES TO PULL BACK
⁃ AUTOREGULATION & CONTROLLED INTENSITY- TRAIN TO SEE ANOTHER SESSION
⁃ HOW TO FIND NEW WAYS TO ACHIEVE PROGRESSIVE OVERLOAD WHEN YOUR JOINTS CAN’T TAKE HEAVY LOADING-
⁃ THE BENEFITS OF INCORPORATING HIGHER REP SETS INTO YOUR TRAINING
⁃ BLOOD FLOW RESTRICTION TRAINING
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
For Info on Brandon’s Coaching, Consultation & Mentorship Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning
Physique Collective Seminar Tickets:
https://link.pipelinepro.co/widget/form/fKcgAI2L9mLIDPvCanMf

NEAT MASTERCLASS: A DEEP DIVE INTO NON-EXERCISE ACTIVITY & HOW IT IMPACTS YOUR BODY COMP, CALORIE BURN & LIKELIHOOD TO GAIN OR LOSE BODY FAT- EP. 125