Eat Train Prosper

This week we are joined once again by Brandon DaCruz and we are talking about endogenous insulin and everything you might want to know about how insulin impacts how well you can build muscle, drop body fat and ultimately your day-to-day health.

Follow / Reach Out to Brandon ⬇️
Instagram: @brandondacruz_
Coaching Inquiries: [email protected]

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

This week we introduce a big topic in training called Mechanical Tension and why it's important for progressing to you. We also dive into body fat percentage levels and what is most important to know here. The different types of deload techniques becoming more available as well as when you should do you cardio...if at all? Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

In this week's episode Bryan and Aaron cover in-depth 7 questions from Instagram and a few bonus extra questions at the end. Topics range from personal anecdote and research on marijuana use, reasons for/against calorie cycling, leg drive in the bench press, and the best rep range to maximize muscle AND grow muscle simultaneously. Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

This week Bryan and Aaron go over the planning and structure of their respective calorie deficits and mini-cuts that have started. Aaron provides an update on the proposed Full Body Hypertrophy (FBH) training block from a few episodes back. Aaron's covers the importance of getting labwork drawn periodically for your health primarily and to know where you're starting a potential calorie deficit from and its impacts. Lastly, some best practices for staying lean post calorie deficit period as you transition back towards more lifestyle nutrition. Thanks for listening! ✌️

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

This week on the podcast we have Brandon DaCruz. Brandon is an online nutrition coach, executive for the supplement company Innovapharm, as well as an internationally published fitness model. On top of all of this, Brandon spends a lot of time learning his craft and today he shares a lot of that with us. We cover a broad range of topics mostly centered around energy models for successful dieting and keeping the weight off. Both constrained energy expenditure and energy flux models, talk a little bit of training, and even dive into some less often talked about methods for improving your digestion. You will definitely have plenty of opportunities to learn something in this episode.

Follow / Reach Out to Brandon ⬇️
Instagram: @brandondacruz_
Coaching Inquiries: [email protected]

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

This week it's Bryan and Aaron going back and forth on Aaron's proposed daily leg training, reducing exercise variation to personal favorites for the purpose of increasing stimulus to the desired musculature. Bryan provides insight on common pitfalls and what is possibly the most realistic way to design full body hypertrophy programs. The conversation pivots into exercise execution specifically for Romanian Deadlifts (RDLs) biasing glutes vs hamstring and Bulgarian Split Squats biasing quadriceps vs. glutes and helpful cues to dial in your desired bias further. We wrap up with answering an Instagram question about our takes on drinking alcohol strictly from a training and body composition perspective. Thanks for listening!

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

This week on the Eat Train Prosper podcast we have our good friend, Anders Varner.  Anders is the host of the the Barbell Shrugged Podcast and creator of the Diesel Dad Challenge. Helping busy dads get strong, lean, and athletic without sacrificing family, fatherhood, or fitness. Anders also has an extensive history in coaching fitness, online media, marketing, and entrepreneurship. In today's episode we go deep with Anders on the reflections and changes that a lifetime of fitness has had in his life.

All Things Anders Varner  ⬇️
https://barbellshrugged.com/dieseldad/
@andersvarner |  @barbellshrugged

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Today we catch up on all things life, training, and nutrition/diet going on as we're now into the first week in April.  Aaron speaks about reaching the end of his 8 month (mostly) lean gains period and Bryan covers how his gaintaining has been going. We also go into psychology of training and how this impacts the tradeoff between what might be optimal and what is practical within the bounds of your life and enjoyment. If you're interested in listening about what changes and updates we make periodically to our own training and nutrition periodization this episode is 100% up your alley.

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

In today's episode we are talking all things training splits. What type of training split might be best suited for beginners, or for more advanced training ages? What factors outside of the gym might impact which training split could work best for you right now. We discuss our current training splits, some of our favorites we have used, as well as common splits we personally find we do not like much.

Additionally we cover brief explanations of some of the most popular training splits you are likely to come across:

A. Traditional Bro Splits. Training each muscle once per week.
B. The Upper / Lower Split. Commonly repeated twice or more per week.
C. Push, Pull, Legs. Commonly repeated once weekly for a 6 day split.
D. Upper, Lower, Push, Pull, Legs. Hits each muscle group twice, providing a 5 day per week split.
E. Full Body. 3-5+ times per week.

Bonus Questions:

1. How should rest days be adjusted for different splits

2. Is there a specific number of optimal reps for any given training split? Or are rep ranges specific to desired stimulus like strength, hypertrophy, endurance etc.?

3. What is the best split for sports performance?

4. What is our favorite upper back exercise?

5. How would you structure split if you have an injury that limits upper body?

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

This week we revisit our training during last year's lockdown and the modifications we made and how it affected us physically and mentally. Our best advice for what to expect and plan for when returning to the gym after lockdown, and lastly how to approach breaking plateaus.

Topics Explored:

1. Reflecting on training during lockdown. Looking back now one year later.

2. For those who haven't yet returned to your "normal" gym. The important things to consider for when making your triumphant return to the gym.

3. Breaking plateaus. What we have found to be “best practices” when you think a plateau is occurring or has occurred. Covering both checkdowns you should make sure you're addressing inside your training as well as the "big rocks" outside of the gym.

Nutrition Coaching with Aaron ⬇️
https://strakernutritionco.com
Instagram: @aaron_straker

Follow Bryan's Gym Programming ⬇️
https://evolvedtrainingsystems.com
Instagram: @bryanboorstein

Eat Train Prosper Socials ⬇️
Instagram: @Eat.Train.Prosper
YouTube: EAT TRAIN PROSPER PODCAST

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST