Digital Barbell Podcast

By Jonathan & Blakley FletcherHealth & Fitness

Digital Barbell Podcast episodes

February 13, 2023 212 - Monday Motivation - 4 Things We Wish We Knew 10 Years Ago
We left a lot of progress unrealized, but you don't have to.
How to know how many calories to eat blog: https://www.digitalbarbell.com/blog/2023/1/7/how-to-set-your-calorie-deficit-for-fat-loss-step-by-step
Free 2-Week Turnaround Workout Program: https://www.digitalbarbell.com/two-week-turnaround
Are you tired of logging hours in the gym, eating clean, and not seeing results?
Our Training Programs + Nutrition Coaching fixes both of these problems.
Apply to work with Digital Barbell TODAY! - www.digitalbarbell.com/contact-us
Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.
We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.
You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.
Download our FREE 2-Week Training and Nutrition kickstart: https://www.digitalbarbell.com/two-week-turnaround
Download our FREE Grocery & Meal Prep Guide: www.digitalbarbell.com/groceryguide
Download our FREE 5- Week workout program "Arms, Abs, & A.. You know the rest" - www.digitalbarbell.com/armsandabs
Find out how many calories, and macronutrients are right for you based on your goals: https://www.digitalbarbell.com/calorieandmacronutrientcalculator

12 min
February 09, 2023 211 - How Blakley Eats 150g of Protein, Snacks That Aren’t Bars, Are Cheerios Actually Healthy, Getting Your Summer Body
Do you struggle to eat enough protein? We have you covered. Cheerios, and other "healthy" foods can be misleading. Here's what to watch for. If you're picturing your summer body, you better be working on it now!
Snacks that aren't bars:
Protein Shakes, Jerky, Edamame, Applesauce, String cheese, cottage cheese, apples, raisins, yogurt, bananas, quest chips.
Are you tired of logging hours in the gym, eating clean, and not seeing results?
Our Training Programs + Nutrition Coaching fixes both of these problems.
Apply to work with Digital Barbell TODAY! - www.digitalbarbell.com/contact-us
Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.
We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.
You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.
Download our FREE 2-Week Training and Nutrition kickstart: https://www.digitalbarbell.com/two-week-turnaround
Download our FREE Grocery & Meal Prep Guide: www.digitalbarbell.com/groceryguide
Download our FREE 5- Week workout program "Arms, Abs, & A.. You know the rest" - www.digitalbarbell.com/armsandabs
Find out how many calories, and macronutrients are right for you based on your goals: https://www.digitalbarbell.com/calorieandmacronutrientcalculator
35 min
February 06, 2023 210 - Monday Motivation - How To Get Back On Track & Be More Consistent
I fell off my diet 3 times in 2 months but still hit my goal. Here's how.

Are you tired of logging hours in the gym, eating clean, and not seeing results?
Our Training Programs + Nutrition Coaching fixes both of these problems.
Apply to work with Digital Barbell TODAY! - www.digitalbarbell.com/contact-us
Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.
We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.
You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.
Download our FREE 2-Week Training and Nutrition kickstart: https://www.digitalbarbell.com/two-week-turnaround
Download our FREE Grocery & Meal Prep Guide: www.digitalbarbell.com/groceryguide
Download our FREE 5- Week workout program "Arms, Abs, & A.. You know the rest" - www.digitalbarbell.com/armsandabs
Find out how many calories, and macronutrients are right for you based on your goals: https://www.digitalbarbell.com/calorieandmacronutrientcalculator

10 min
February 02, 2023209 - A 1 Year Plan To Optimize Your Body Composition Without Ruining Your Life
You cannot (and shouldn't) be on a diet year-round. Here's how to periodize your training and nutrition for an entire year.
January, February, March, April Training:
3-5 strength workouts per week focusing on progressive overload
1-2 conditioning sessions per week (1 short/ intense, 1 long/moderate)
8-10k daily steps
January, February, March, April Nutrition:
Healthy BMI:
Eat at maintenance calories or 5% calorie surplus if under muscled
Eat .8g of protein per lb of body weight daily.
Women: Eat 25g+ fiber daily
Men: Eat 35g+ fiber daily
Overweight or obese BMI:
Eat in a 15% calorie deficit
Eat 1-1.2g of protein per lb of body weight daily
Women: Eat 25g+ fiber daily
Men: Eat 35g+ fiber daily

May, June, July
Training:
3-5 strength workouts per week focusing on progressive overload
2-3 conditioning sessions per week (2 short/ intense, 1 long/moderate)
8-10k daily steps

May, June, July
Nutrition:
Healthy BMI:
Eat at maintenance or a 15% calorie deficit if you want to lose fat
Eat .8g of protein per lb of body weight daily or 1-1.2g if in a deficit
Women: Eat 25g+ fiber daily
Men: Eat 35g+ fiber daily
Overweight or obese BMI:
Eat at maintenance calories
Eat 1-1.2g of protein per lb of body weight daily
Women: Eat 25g+ fiber daily
Men: Eat 35g+ fiber daily

August, September, October
Training
3-5 strength workouts per week focusing on progressive overload
2-3 conditioning sessions per week (2 short/ intense, 1 long/moderate)
8-10k daily steps

August, September, October
Nutrition
Healthy BMI:
Eat at maintenance calories
Eat .8g of protein per lb of body weight
Women: Eat 25g+ fiber daily
Men: Eat 35g+ fiber daily
Overweight or obese BMI:
Eat in a 15% calorie deficit
Eat 1-1.2g of protein per lb of body weight daily
Women: Eat 25g+ fiber daily
Men: Eat 35g+ fiber daily

November, December
Training:
3-5 strength workouts per week focusing on progressive overload
1-2 conditioning sessions per week (1 short/ intense, 1 long/moderate)
8-10k daily steps

November, December
Nutrition:
Eat at maintenance calories or 10% calorie surplus if under muscled
Eat .8g of protein per lb of body weight daily.
Women: Eat 25g+ fiber daily
Men: Eat 35g+ fiber daily
Overweight or obese BMI:
Eat at maintenance calories
Eat 1-1.2g of protein per lb of body weight daily
Women: Eat 25g+ fiber daily
Men: Eat 35g+ fiber daily

This approach is called periodization.
By periodizing your training and nutrition throughout the year you:
Give your body a chance to build muscle

Spend dedicated times losing fat vs constantly dieting

Get leaner for summer

Get to enjoy the holidays without stressing about cookies
If you’ve always tried to diet year round… There’s a better way.
Reach out today for help putting this plan into action.
51 min
January 30, 2023 208 - Monday Motivation - You Are Not A Victim
Hard truth, coming in hot.
Are you tired of logging hours in the gym, eating clean, and not seeing results?
Our Training Programs + Nutrition Coaching fixes both of these problems.
Apply to work with Digital Barbell TODAY! - www.digitalbarbell.com/contact-us
Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.
We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.
You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.
Download our FREE 2-Week Training and Nutrition kickstart: https://www.digitalbarbell.com/two-week-turnaround
Download our FREE Grocery & Meal Prep Guide: www.digitalbarbell.com/groceryguide
Download our FREE 5- Week workout program "Arms, Abs, & A.. You know the rest" - www.digitalbarbell.com/armsandabs
Find out how many calories, and macronutrients are right for you based on your goals: https://www.digitalbarbell.com/calorieandmacronutrientcalculator

7 min
January 26, 2023 207 - How To Grow Your Glutes, How To Fix Skinny Fat, What To Look For In A Protein Powder
What exercises and loads are best for growing your buns? Should you eat in the morning if you aren't hungry? Should you cool down after your workouts?
The first 10 custom training clients that join in January of 2023 will receive a FREE month of 1:1 Nutrition Coaching. That's a $247 Value. Apply for coaching Today! www.digitalbarbell.com/contact-us
Are you tired of logging hours in the gym, eating clean, and not seeing results?
Our Training Programs + Nutrition Coaching fixes both of these problems.
Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.
We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.
You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.
47 min
January 23, 2023 206 - The 6 Things To Focus On To Maximize Your Potential
Don't waste time on anything else.
Free 5-Week Workout Program: www.digitalbarbell.com/armsandabs
Free Calorie and Macronutrient Guide: https://www.digitalbarbell.com/calorieandmacronutrientcalculator
Free Grocery and Meal Prep Guide: ww.digitalbarbell.com/groceryguide
The first 10 custom training clients that join in January of 2023 will receive a FREE month of 1:1 Nutrition Coaching. That's a $247 Value. Apply for coaching Today! www.digitalbarbell.com/contact-us
Are you tired of logging hours in the gym, eating clean, and not seeing results?
Our Training Programs + Nutrition Coaching fixes both of these problems.
Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.
We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.
You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.

15 min
January 19, 2023 205 - Will Morris DPT - Bed Rest Doesn't Work For Back Pain, Running and Peloton Injuries, Should You Get an MRI, The Mindset of Successful Clients
Will Morris knows his stuff. In this episode, we covered a multitude of interesting topics from his freakishly strong bench and squat, to the outdated protocol of R.I.C.E. for common sprains. Enjoy!
Follow Will on IG: https://www.instagram.com/morrisdptssc/
The first 10 custom training clients that join in January of 2023 will receive a FREE month of 1:1 Nutrition Coaching. That's a $247 Value. Apply for coaching Today! www.digitalbarbell.com/contact-us
Download our FREE 2-Week Training and Nutrition kickstart: https://www.digitalbarbell.com/two-week-turnaround
Download our FREE Grocery & Meal Prep Guide: www.digitalbarbell.com/groceryguide
Download our FREE 5- Week workout program "Arms, Abs, & A.. You know the rest" - www.digitalbarbell.com/armsandabs
Find out how many calories, and macronutrients are right for you based on your goals: https://www.digitalbarbell.com/calorieandmacronutrientcalculator
Are you tired of logging hours in the gym, eating clean, and not seeing results?
Our Training Programs + Nutrition Coaching fixes both of these problems.
Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.
We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.
You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.
1 hr 11 min
January 16, 2023 204 - Monday Motivation - The Most Important Factor In Your Fitness
Want to accomplish more? Master this.
The first 10 custom training clients that join in January of 2023 will receive a FREE month of 1:1 Nutrition Coaching. That's a $247 Value. Apply for coaching Today! www.digitalbarbell.com/contact-us
Download our FREE 2-Week Training and Nutrition kickstart: https://www.digitalbarbell.com/two-week-turnaround
Download our FREE Grocery & Meal Prep Guide: www.digitalbarbell.com/groceryguide
Download our FREE 5- Week workout program "Arms, Abs, & A.. You know the rest" - www.digitalbarbell.com/armsandabs
Find out how many calories, and macronutrients are right for you based on your goals: https://www.digitalbarbell.com/calorieandmacronutrientcalculator
Are you tired of logging hours in the gym, eating clean, and not seeing results?
Our Training Programs + Nutrition Coaching fixes both of these problems.
Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.
We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.
You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.
Work with us today: www.digitalbarbell.com/contact-us

7 min
January 12, 2023 203 - Creatine Weight Gain, Building Muscle Without Gaining Fat, Training After Being Sick, Should You Track Macros
You've got questions, we've got answers!
Articles discussed:
Bulking without gaining fat: https://www.digitalbarbell.com/blog/2020/6/3/all-you-need-to-know-about-bulking-the-right-way-build-muscle-not-fat-training-nutrition
How to stop tracking your food without gaining weight: https://www.digitalbarbell.com/blog/2022/9/6/how-to-stop-tracking-your-food-without-gaining-the-weight-back
The first 10 custom training clients that join in January of 2023 will receive a FREE month of 1:1 Nutrition Coaching. That's a $247 Value. Apply for coaching Today! www.digitalbarbell.com/contact-us
Download our FREE 2-Week Training and Nutrition kickstart: https://www.digitalbarbell.com/two-week-turnaround
Download our FREE Grocery & Meal Prep Guide: www.digitalbarbell.com/groceryguide
Download our FREE 5- Week workout program "Arms, Abs, & A.. You know the rest" - www.digitalbarbell.com/armsandabs
Find out how many calories, and macronutrients are right for you based on your goals: https://www.digitalbarbell.com/calorieandmacronutrientcalculator
Are you tired of logging hours in the gym, eating clean, and not seeing results?
Our Training Programs + Nutrition Coaching fixes both of these problems.
Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.
We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.
You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.
Work with us today: www.digitalbarbell.com/contact-us

41 min