Eat Train Prosper

In ETP199 we are talking how to most effectively transition out your bulk or gaining season and into your calorie deficit or shredding season. With the additional wrinkle of really pushing your deficit to achieve a truly defined lean physique. We address your psychological challenges, timing, and how to properly orchestrate deficits. Additionally strategies for  maintaining training intensity while adjusting volume and finally highlighting the most common pitfalls to avoid during your cut.

Timestamps:

00:00 Transitioning from Bulk to Cut

12:12 Understanding the Psychological Transition

24:19 Timing and Strategy for Deficit

30:36 Setting Your Deficit Course

35:25 Achieving a Lean Look: Muscle vs. Body Fat

42:30 Training Adjustments During a Cut

49:13 Volume Reduction and Training Intensity

55:44 Common Pitfalls in Dieting and Cardio

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

Bryan shares his recent birthday experience and its impact on his training. Aaron discusses his upcoming pro debut and the challenges of weight management. The importance of personal goals in fitness and how they affect motivation. Brian's return to deadlifting after an injury and his training strategy. Aaron's experience with weight loss leading up to his competition. The significance of emotional well-being in training and competition preparation. Discussion on the practicality of different training methodologies. The impact of body weight on performance and health. Aaron's plans for post-competition training and lifestyle changes. Reflections on the balance between strength training and cardio.

Timestamps:

00:00 Introduction and Personal Updates

08:59 Training and Nutrition Plans

18:13 Preparing for the Pro Show

27:35 Post-Show Plans and Future Goals

31:28 Fertility Restoration and Personal Goals

33:19 Muscle Fiber Specific Training: The Beardsley Model

45:29 Balancing Training Approaches and Personal Goals

training, nutrition, bodybuilding, mens physique, weight management, mens fitness goals, strength training, active lifestyle

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 ETP197, we dive into a full-spectrum Q&A for August 2025. We catch up with a few personal updates, then tackle a range of topics. Technique, cardio planning, adjusting nutrition from labs, sleep strategies, protein intake, and current theories on intra-week atrophy. We explore the growing popularity of Hyrox and much more this month. 

Timestamps:

00:00:00 - Personal Updates

00:05:38 - How deep should we go on a fly-type movement for the chest?

00:09:00 - As an avid runner, I’m having soft tissue issues and plan to switch to bike for a while. How should I go about creating a 3x/week cardio plan?

00:13:26 - Are you guys making any changes to your diet after reviewing your blood work a few weeks ago?

00:15:10 - What are your best tips for improving sleep and how bad would sleep have to be before you go explore alternative approaches, like sleep studies, exogenous hormones etc… 

00:20:53 - I understand the whole 1g of protein per lb of BW thing, but does that change in a cut vs bulk? People say you can’t overeat protein but what actually happens? 

00:25:06 - If I want to construct a program that has different movements for the same muscle group across 3 different sessions, how can I know I am training the same muscle fibers with these varied movements and not cause atrophy? 

00:32:01 - If I wanna do the new Bryan’s program, are there swaps for home gym? 

00:32:58 - How to approach single arm training when there is a strength discrepancy? 

00:36:30 - What’s the obsession with Hyrox these days?

00:41:14 - When it comes to hypertrophy, how useful are really low reps, like sets of 2-3?

00:44:29 - After taking 8 weeks off due to a bad back injury, my strength came back rapidly and ultimately surpassed my prior levels. How?

00:47:11 - Any hypertrophy benefits to doing reverse hypers? 

00:48:33 - 2x vs 3x frequency? Is 3x really worth it? 

00:49:46 - What’s your next experiment? 

00:52:29 - Is Hybrid training just old school strength and conditioning? 

00:54:48 - Can you discuss who might benefit from using a weight vest?

00:57:44 - What could I expect from maingaining?

01:00:57 - What are your opinions on intensifiers like drop sets, rest pause, etc.

01:02:49 - Can you explain the difference between the lateral raises and the Y raise?

01:04:37 - What to adjust in a deficit when you start to lose muscle and gain some body fat according to an InBody?

01:08:35 - Ideal rate of change for a lifestyle client looking to lose fat and knowing when to make the calorie or cardio adjustment?

01:12:26 - Electrolytes for those of us that train in a hot environment?

01:14:25 - Ideal lean building phase rate of gain for an enhanced lifter's first cycle?

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 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

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 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

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 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

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 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?

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 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

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 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

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 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

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