Abs are made in the kitchen...

I bet you’ve heard that before, right?

And that’s because it really is true!

You cannot 'out train' a bad diet.

If you want to get lean,

And we mean see your six pack lean,

You need to know what you're eating!

The biggest problem we hear from the guys who work with us,

Is that they say,

“I know nutrition is super important, but I just don’t know where to start!”

So job number one for us,

Clear up that confusion!

So when it comes to getting ourselves or our guys into incredible shape,

We need to set them some pretty clear and effective nutrition targets.

And answer the questions you probably have!

🤨 How much protein do you need?

🤨 How many calories do you need?

🤨 Do you need to worry about carbs and fats?

🤨 Should you fast?

Well we have the answers for you!

In the episode we go through our step by step process for how we set our guy's their nutrition targets to get lean!

From the moment they contact us for help,

To us taking a look at what they’re currently doing,

And then sending over and adjusting their targets on a weekly basis!

So if you finally want to know what matters for nutrition and how to structure it for yourself,

Go and give it a listen 👇🏻

---

New Podcast episodes every Thursday!
Don't forget to leave a like & comment to the podcast so we can get that sense of false validation that we’re obviously missing out on by throwing our mugs in front of a camera every week! 😂
And if you want to see a bit more from us follow us,
@jakebicepsbanter
@jakembicepsbanter
We've even got these episodes on Youtube if you wanna see our ugly mugs!
Just search
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But you might regret you did...

Some call it greed,

Others call it an addiction 🤷🏼‍♂️

Jake?

He's just pushing for that snack a jack discount code! 😂

So whilst Jake awkwardly munches his way through a noisy rice cake,

Like some sort of creepy A.S.M.R sh*t 😂

We dive into chatter on all the stuff we've f*cked up with,

When it comes to our own fat loss attempts! 

The fad diets we've fallen for,

(Hook, line and sinker I might add!)

The wrong information we use to follow,

The stuff and supplements we've wasted money on over the years,

And then how we finally managed to turn the tide and make some progress with our long term physique goals!

We get into it all,

Partly so you might learn from our mistakes,

But mainly so you can just have a right good laugh at us and the stupid sh*t we’ve got up to!

So go check it out to make sure you don't make all the many, many, many, many...

Mistakes we've made!

Until the next one

🤙🏻

New Podcast episodes every Thursday!
Don't forget to leave a like & comment to the podcast so we can get that sense of false validation that we’re obviously missing out on by throwing our mugs in front of a camera every week! 😂
And if you want to see a bit more from us follow us,
@jakebicepsbanter
@jakembicepsbanter
We've even got these episodes on Youtube if you wanna see our ugly mugs!
Just search
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But you might regret you did...

How many times have you come across a 'coach' online,

They're in class shape,

You wan't to look just like them,

So you think... "They must be able to help me get into that kind of shape"!

And you pay them your money,

You're super excited,

Raring to go,

Only to find out after a few weeks that,

The plan's they've given you are about as much fun as sitting on a rolling pin! 🤦🏻

And if you're lucky, they get back to you once in a blue moon over whatsapp with a simple,

"Keep pushing" or "Grind harder"...

Yeah, that's not what you want!

We've been there too!

So we're going to give you our 4 step process,

To make sure that never happens again,

And you know how to find the right coach for you!

(Even if it isn't us...!😢😂)

New Podcast episodes every Thursday!
Don't forget to leave a like & comment to the podcast so we can get that sense of false validation that we’re obviously missing out on by throwing our mugs in front of a camera every week! 😂
And if you want to see a bit more from us follow us,
@jakebicepsbanter
@jakembicepsbanter
We've even got these episodes on Youtube if you wanna see our ugly mugs!
Just search
More Biceps More Banter

But you might regret you did...

Every industry has it's charlatans!

And unfortunately, the online coaching space is no different.

Besides discussing what's grown on Jake's face this last month as he does his best impersonation of Magnum PI...

We talk all things bad coaching!

Examples and stories we've come across over the years,

That have not only shocked us to our core,

But worse,

They've duped, ruined and left a sour taste in the mouth of those that have been stung by them!

We chat through all the ridiculous things we've heard coaches do,

Both to past clients and people we know!

We're here to put the record straight and let you know,

If you've had an experience like any of these,

Then trust us, you've not actually had coaching!

New Podcast episodes every Thursday!
Don't forget to leave a like & comment to the podcast so we can get that sense of false validation that we’re obviously missing out on by throwing our mugs in front of a camera every week! 😂
And if you want to see a bit more from us follow us,
@jakebicepsbanter
@jakembicepsbanter
We've even got these episodes on Youtube if you wanna see our ugly mugs!
Just search
More Biceps More Banter

But you might regret you did...

Ever tried to copy those classic Rocky montages and drink raw eggs...👀

One of us has...

Anything for a kick of motivation right?

But if there's one thing you can rely on,

It's that motivation is unreliable! 😂

"How do you stay motivated for 'X'"

"I want do get to the gym, I just have no motivation for it"

These are things we've said and now hear on a weekly basis.

And the fact is,

The whole motivation thing,

Is floored.

'Waiting for motivation' may be exactly what's holding you back from a result.

So in this episode we chat about what motivates us,

How we get motivated (including some pretty gruesome stories of stuff we've done!)

And what to do instead when motivation fails you!

Go and give it a listen! 💪🏻

New Podcast episodes every Thursday!
Don't forget to leave a like & comment to the podcast so we can get that sense of false validation that we’re obviously missing out on by throwing our mugs in front of a camera every week! 😂
And if you want to see a bit more from us follow us,
@jakebicepsbanter
@jakembicepsbanter
We've even got these episodes on Youtube if you wanna see our ugly mugs!
Just search
More Biceps More Banter

But you might regret you did...

Chest Monday, Back Tuesday, Legs Wednesday... 🥱

You've probably done this at some point I'm betting,

And you've probably not seen much in terms of results!

It was the same for us.

I bet you've tried plan after plan,

Workout after workout,

Watched youtube, Instagram,

Read magazines for something that gives you the answer,

But nothing...

It's because what you're trying isn't built for you!

You need something made with you in mind,

Your goal, time, equipment, preferences, experience!

That's what will get you the result.

So we're laying it out all out for you in this episode!

How we write training plans.
How we decide on exercises, sets, reps, days/week.

The exact process we go through with everyone we work with to build them a plan thats for them!

And then once it's built,

What we then focus on ever workout, every week, to make progress!

So go and check it out,

You could even use what we talk about to write your own new, top notch, science based training plan! 😎🔥

New Podcast episodes every Thursday!
Don't forget to leave a like & comment to the podcast so we can get that sense of false validation that we’re obviously missing out on by throwing our mugs in front of a camera every week! 😂
And if you want to see a bit more from us follow us,
@jakebicepsbanter
@jakembicepsbanter
We've even got these episodes on Youtube if you wanna see our ugly mugs!
Just search
More Biceps More Banter

But you might regret you did...

They say a tree is only as strong as it's roots...

Or something like that! 😂

Well the same is kinda true for dieting!

It'll only ever go well for you if you've planned it out before you start!

And we've seen this go wrong only one too many times!

So we wanted to make sure you wouldn't fall into the trap!

We wanted to make sure you're not setting your diet up to fail!

in the episode we cover:

How to approach a diet
How long to diet for.
How fast you should expect to lose weight.
And what to do when everything goes wrong!

So go and give it a listen,

And let us know what you think 👇🏻

New Podcast episodes every Thursday!
Don't forget to leave a like & comment to the podcast so we can get that sense of false validation that we’re obviously missing out on by throwing our mugs in front of a camera every week! 😂
And if you want to see a bit more from us follow us,
@jakebicepsbanter
@jakembicepsbanter
We've even got these episodes on Youtube if you wanna see our ugly mugs!
Just search
More Biceps More Banter

But you might regret you did...

Ever seen someone in shape and thought,

"Could I do that?"

Do you have what it takes to commit to looking as good as you ever have?

And if you do,

What would that process even look like?

We take tonnes of guys and girls through this exact journey and help them get into the shape of their lives,

And we wanted to lay out in black and white,

What the difference is between those style of diets VS a normal everyday diet for fat loss.

Which is tougher,

What you have to do,

What you have to be prepared for,

And ultimately,

Could you do it?

Think you could do it?

Have a listen.

New Podcast episodes every Thursday!
Don't forget to leave a like & comment to the podcast so we can get that sense of false validation that we’re obviously missing out on by throwing our mugs in front of a camera every week! 😂
And if you want to see a bit more from us follow us,
@jakebicepsbanter
@jakembicepsbanter
We've even got these episodes on Youtube if you wanna see our ugly mugs!
Just search
More Biceps More Banter

But you might regret you did...

Photoshoots can get a bad press nowadays.

They can be seen as vein, damaging to your health and relationship with food and body image. 

And people will say you should avoid them.

And all that can be true, if they're not done properly.

But when they are done properly,

They can be the best thing you ever do for your confidence and physique!

They can change how you look at yourself,

How you feel about work, life, everything.

And having experienced this fist hand and seen the difference it can make to people when it's done right,

You could say we know what we're on about!

So get ready for more rants and raves!

Go have a listen now!

Have a good one 🙋🏼‍♂️

New Podcast episodes every Thursday!
Don't forget to leave a like & comment to the podcast so we can get that sense of false validation that we’re obviously missing out on by throwing our mugs in front of a camera every week! 😂
And if you want to see a bit more from us follow us,
@jakebicepsbanter
@jakembicepsbanter
We've even got these episodes on Youtube if you wanna see our ugly mugs!
Just search
More Biceps More Banter

But you might regret you did...

Welcome back!

How many times have you repeated the same broken cycle?

Started a new plan.
Week 1 - 2, great!
Week 3,  a little hungry but seeing progress.
Week 4, super hungry and tired but don't wanna give up.
Week 5, Scales randomly go up and you decide it isn't worth it anymore.

You sack it off,

Spend a few months doing whatever,

Then rinse and repeat the same 5 weeks with a new diet.

You spend year’s repeating this broken cycle,

Of losing and regaining the same 2-3 kilos every time!

Only to realise year’s down the line you’ve been wasting your own time,

And effort!

It’s not what you want, right?

What if we told you there was a better way.

Instead of spending years stuck in that.

You only ever done one more proper diet for longer than five weeks,

But it is the last diet you ever need to do!

What would that diet look like?

How hard would it be?

What should you expect?

That's exactly what we're going to tell you in this episode.

So go and have a listen for our weekly rants of fitness wisdom!

(Ok, mild intelligence at best)

Have a good one! 🙋🏼‍♂️

New Podcast episodes every Thursday!
Don't forget to leave a like & comment to the podcast so we can get that sense of false validation that we’re obviously missing out on by throwing our mugs in front of a camera every week! 😂
And if you want to see a bit more from us follow us,
@jakebicepsbanter
@jakembicepsbanter
We've even got these episodes on Youtube if you wanna see our ugly mugs!
Just search
More Biceps More Banter

But you might regret you did...