In Eat Train Prosper #196, we talk with Connor St. Jean, a WNBF Professional Bodybuilder and Online Physique Coach, about his experiences in Natural Bodybuilding, recent competitions, and the particulars of contest prep. We discuss the evolution of natural bodybuilding federations, common misconceptions specifically about natural bodybuilding, and the importance of truly being in contest shape. Connor shares about prep pacing, cardio strategies, nutrition, and the psychological aspects of maintaining physique post-competition. We wrap up with the conversation with some input on movement quality, Connor’s tips for chest pressing mechanics, and his immediate future contest plans.

Timestamps:

00:00:00 Introduction to Connor St. Jean

00:03:01 Connor's Journey into Bodybuilding

00:05:51 Natural Bodybuilding Federations

00:08:59 Misconceptions About Natural Bodybuilding

00:11:54 The Evolution of Conditioning Standards

00:14:50 The Balance of Conditioning and Muscularity

00:17:41 Insights from Recent Competition Prep

00:20:40 Cardio and Training Strategies in Prep

00:23:32 Nutrition Strategies for Contest Prep

00:26:36 Final Thoughts on Natural Bodybuilding

00:33:29 Managing Volume and Fatigue in Bodybuilding

00:42:10 Caffeine and Stimulant Strategies During Prep

00:53:44 Post-Show Recovery and Future Plans

01:00:16 Improving Chest Development Through Better Pressing Mechanics

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In ETP #195, we break down Aaron’s journey to earning his IFBB Pro Card. From the adrenaline of show day to the quiet low points that hit once you see your competition. We share exactly what went into Aaron's prep: the training, the posing grind, and the mental side of the equation that makes or breaks a successful stage outcome.

We follow this up with a deep dive into our most recent sets of blood work. Bryan walks through his latest lab results and some health markers he’s watching closely, and then Aaron pulls back the curtain on his own labs and how PED usage ties into the bigger health picture.

We wrap with some honest reflection on chasing elite goals without losing sight of longevity.

Timestamps:

00:00:00 Celebrating a Milestone: Aaron's Pro Card Achievement

00:09:48 The Emotional Rollercoaster of Competition Day

00:20:23 The Art of Posing: Confidence and Technique

00:29:44 Blood Work Insights: Balancing Health and Lifestyle

00:31:01 Bryan’s Blood Work Review

00:31:08 Cholesterol and Cardiac Health Insights

00:35:00 Understanding Inflammation and CRP Levels

00:35:55 Blood Sugar and Insulin Resistance Concerns

00:39:01 Kidney Function and Creatine Impact

00:40:42 Thyroid Function and Hormonal Balance

00:43:42 Hormone Panel Analysis and Estradiol Levels

00:48:50 Complete Blood Count and Immune Function

00:51:13 Dietary Impact on Uric Acid and Kidney Health

00:53:46 Fatty Acids and Omega-3 Index

00:55:38 Vitamin Levels and Sun Exposure Effects

00:57:16 Aaron’s Blood Work Review

01:01:38 Reasons for Elevated Creatinine

01:05:26 Aaron’s Comically High Estradiol

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In episode #194, we discuss the challenges and adjustments that new and expecting parents may face regarding their nutrition, training, and recovery. We emphasize the importance of establishing routines, setting realistic goals, and maintaining positive communication between partners. The conversation covers practical strategies for meal prepping, finding time for exercise, and prioritizing mental health during the earliest periods of parenthood.

Timestamps:

00:00 Introduction and Updates

21:54 Navigating Changes as a New Parent

26:28 Navigating the Early Days of Parenthood

30:28 The Role of Fathers in Newborn Care

33:27 Meal Planning and Nutrition Post-Birth

43:27 Establishing a Morning Routine for Mental Health

47:26 Training and Recovery After Baby's Arrival

53:32 Navigating Sleep Patterns as New Parents

54:55 Understanding Minimum Effective Dose in Training

57:25 Adapting Training Approaches for Different Children

01:02:38 Transitioning to Home Workouts During COVID

01:08:49 The Importance of Family Time and Individuality

01:09:13 Setting Realistic Goals in Parenthood

01:15:32 Finding Balance and Perspective in New Parenthood

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In ETP193 we dive into a variety of topics from our Instagram followers for our June 2025 Instagram Q&A episode. We’ve got a 90 minute episode jam packed with 20 questions ranging from nutritional approaches, training specifics, to starting your own coaching brand.

1. Advice if you were a coach working under an existing coach brand, but will be starting your own coaching business?
2. What are the things it actually takes to “stay lean” (approx 12% BF for a male) year round. How much activity per day/week, and what kind of nutritional guidelines and structures need to be in place?
3. How high relative to your shin should the back foot elevation be for Bulgarian Split Squats?
4. Can people still grow muscle mass with an epigastric hernia if lifting heavy isn’t allowed? How?
5. What are the differences between Paragon and Evolved, if any?
6. What are typical BF %’s for male & female when “toned” or “ripped”?
7. Bryan mentioned in his stories that he’s a big fan of pre-exhaust. Could you explain why you like it and how you use it?
8. Are there any instances where you find intermittent fasting useful? It is my preferred way of eating but I don’t know if there are downsides for both a deficit or trying to build muscle?
9. Can you explain why you like to program with RIR decreasing from week to week through the meso? The argument for keeping it consistent (for example 1-2 RIR week to week) is that the progress is more objective and no blurred diagnostics.
10. One week 4 of a 5 day, full body, 1 set to failure program. Weights, reps are going up each week. Feel great, not run down. I have noticed my arms look flatter? Is that just the result of eating less food? I can’t imagine I’m losing muscle if my lifts are getting better.
11. Since there are diminishing returns for additional sets performed of a certain exercise, is it better to perform less sets but a great number of exercises? Or vice versa?
12. I am wanting to see my 6 pack muscles more how do I know if I need to lose more body fat or do more weighted ab exercises to build those muscles?
13. If we can’t build muscle in a cut and are trying to just maintain, how come it isn’t recommended to do lower volume or the least amount needed to maintain?
14. Curious about both your hydration, how many oz do you drink daily on avg?
15. How much does being in Zone 2 really matter? Going above it ruins the purpose?
16. Whatever happened to your Tongkat Ali experiment?
17. Do you think there’s individual variance among people regarding who can go all out to failure and those who cannot?
18. How much time do you spend in a week across all activities? What does the week look like?
19. Best ways to improve running form for lifters?
20. What running workout type moved the needle most for you?

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In episode #192 of Eat Train Prosper, Aaron takes us behind the scenes of his first bodybuilding competition. He breaks down the stages of his first peak week—from the depletion protocol and final carb-up, to the psychological grind of show prep and the critical role of structure and execution.

We dive into the finer points of show-day logistics: registration, tanning, stage timing, and everything that doesn’t get talked about enough. Aaron shares his own takeaways about physique presentation, and what he’ll be doing differently for the next show.

Bryan also jumps in with updates on his training, thoughts on progression models, and where his training is headed over the coming months.

This episode is for anyone curious about stepping on stage, what really goes into a competition prep, and the lessons you only learn once you’re in the trenches.

Timestamps:

00:00 Introduction and Updates

12:50 Preparing for the Bodybuilding Competition

13:15 Nutrition and Depletion Phase

21:08 Tanning and Registration Experience

30:22 Final Preparations and Show Day

35:14 The Competition Experience

39:04 Reflections on Performance and Growth

42:47 Learning from the Experience

47:19 Post-Competition Insights

51:30 Looking Ahead to Future Competitions

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In Part 2 of Pre Steroid-Era Training Protocols, we keep the pre-steroid era lens on but bring it forward—pulling lessons from the past into how you can fine-tune your “now.” Rep schemes, recovery, fatigue management, and why progression models likely still need a bit of human touch. Wrapping up with the introduction of Arthur Jones’ Nautilus machines, and romanticizing the minimalist, burly, barbell garage Dad. 

Episode Timestamps:

00:00 Introduction to Part 2

04:06 Bryan's Training Experiment: Full Body Approach

10:12 Aaron's Upcoming Show and Dieting Insights

16:08 Exploring Historical Training Styles

22:58 Rep Schemes and Training Volume

25:51 Failure, Effort, and Auto-Regulation in Training

33:58 Managing Fatigue: Different Approaches

36:46 Exploring Recovery and Progression Models

39:53 Understanding Linear Progression and Its Variants

43:38 The Evolution of Training Methods: From Volume to Isolation

48:24 The Impact of Historical Training Routines

51:40 The Nautilus Revolution in Strength Training

01:00:00 Romanticizing the Basics: The Blue Collar Approach to Training

01:04:04 Reflections on the Golden Era of Bodybuilding

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In part one of this two-part episode episode, we go deep on pre-steroid era training – how some of OGs like Sandow, Hackenschmidt, and Reeves built amazing physiques long before pharma entered the game. We cover the rise of full-body training, the birth of machines, old-school recovery, real food, and timeless work ethic. A look in the rearview mirror at where this all started and what still matters today. Part two releases next week.

Timestamps:

00:00 Introduction to Pre-Steroid Era Training
12:07 The Evolution of Training Protocols
24:03 Understanding Full Body Training
30:32 The Role of Machines and Cables in Training
32:00 Evolution of Fitness Culture
35:57 Training Routines: Past vs Present
40:03 The Hard Truth About Full Body Training
45:02 Spotlight on Pre-Steroid Era Athletes
59:59 Diverse Training Approaches of Legends

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In this episode, we dive into real-world meal prep strategies that make sticking to your diet easier. We talk about keeping things simple and flexible, finding the right balance between time and money, and how consistency drives results. We also share personal stories, tips on bulk cooking, handling family meals, and what to do when hunger hits during a cut.

Timestamps:

00:00:00 Introduction to Effective Meal Prep Strategies
00:13:59 Understanding the Importance of Structure in Dieting
00:28:53 Balancing Time and Money in Meal Preparation
00:30:42 Realistic Meal Prep Strategies
00:33:24 Simplicity in Food Preparation
00:35:59 Bulk Cooking vs. Meal Prepping
00:38:33 Flexibility in Meal Planning
00:41:29 Navigating Family Meal Dynamics
00:45:29 Understanding Hunger and Satiety
00:55:10 Planning for Busy Schedules
00:59:46 Personal Reflections on Food Prep

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In episode 188, we delve into the concept of Quality Training Volume, discussing the balance between sufficient volume for progress and avoiding unproductive fatigue. We explore the transition from low to high volume training, and touch on individual variability and frequency in optimizing training outcomes. We highlight the nuances of training adaptations, soreness, and the impact of training age on volume tolerance. We wrap up with a section on the need for a balanced approach to training, where quality trumps quantity, and how to effectively transition between different training phases without losing gains.

Timestamps:
00:00 Introduction to Quality Volume
03:25 Personal Updates and Training Journeys
08:29 Defining Quality Volume
11:25 Transitioning Training Programs
15:07 Progressing Through Training Cycles
18:59 Soreness and Training Adaptations
21:27 Individual Variability in Training Volume
24:10 The Role of Frequency in Training
31:04 Conclusion and Key Takeaways
32:01 Understanding Volume and Frequency in Training
36:02 The Risks of Junk Volume and Injury
39:03 Managing Recovery and Training Volume
43:13 The Role of Burnout Exercises in Training
49:13 Transitioning Between Training Phases
53:02 Defining Junk Volume and Its Implications

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It is time for the April 2025 Q&A episode. A few notable questions from this month’s episode include the changing perspectives on lengthened bias training, and the implications of GLP-1 medications for health.

Timestamps:

00:10:08 - Have you ever had to refer a client for ECAL metabolic testing due to normal labs + you believe they were telling the truth. But they just weren’t losing the weight?

00:12:34 - What’s up with the new “trend” of upping creating dose from 5g per day to 10 grams plus???

00:15:49 - What would be the least riskiest PED to experiment with? Oral Anavar?

00:16:49 - What should someone with extremely lagging forearms do?

00:21:46 - What kind of RIR do you recommend training to in a deficit? Go to failure ever?

00:24:55 - If not building muscle in a deficit, how important is it to keep increasing weight / reps weekly?

00:27:42 - Where is your gym? Are you still in Bali? Can Aaron discuss the business aspect of starting a gym? Pricing, membership, hiring, personal training, group classes?
 
00:32:43 - Do you think there's any benefit from a pure muscle-building perspective to be more aggressive with bulking phases to get the benefits of being at a higher body weight for a longer period of time thereby able to lift heavier loads for longer?

00:37:49 - What’s going on with the appetite decrease you mentioned?

00:39:31 - Can you guys discuss/elaborate on the fine line between habitual exercise and exercise addiction / dependence?

00:47:04 - If low volumes give you some results and high volumes maximize gains, then wouldn’t they eventually meet at the same place where your genetic limit is? 

00:50:32 - What is the equivalent of 180 mins of zone 2. E.g. if I don’t have time for z2 how much z3/4/5 do I need to do to equate?

00:52:28 - Worth it to do any calf lifting or is a few runs a week enough! Feels like training calves may not be worth it.

00:55:29 - It seems lengthened bias training has lost some popularity. What’s your current stance? 

00:58:03 - What does someone just getting into biking need? What do you know now that you wish you knew earlier? 

01:01:18 - I don’t have any “lower lat” specific work in my program. Do I need to add one?

01:02:31 - Do you ever recommend intermittent fasting during a deficit? Or is it more important to have protein evenly spaced throughout the day? 

01:05:31 - I am a female who is lean but working to get leaner and want to see more ab definition. Do you recommend any direct ab training in this instance?

01:09:23 - Dr Mike is an advocate of GLP-1 meds for everyone, because of the health benefits, even for those who are not obese. What are your thoughts on this? 

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