Returning guest Dr. Eric Helms and I cover what you need to know about food, drinks, and supplements to consume before, during, and after your resistance training sessions.

Links and resources:

Purchase Eric’s Nutrition & Strength Pyramid books (3rd edition): https://muscleandstrengthpyramids.com/ 

Check out the MASS Research Review: ⁠https://massresearchreview.com⁠

Visit the 3DMJ website: https://3dmusclejourney.com/ 

Follow Eric on IG @helms3mdj: https://www.instagram.com/helms3dmj/ 

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

Jack Radford-Smith is a dietician, coach, and bodybuilder. He’s also the founder of an online coaching company, The Bodybuilding Dieticians.

In this interview, we delve into all things gut health:

• Practical tips to improve it
• Common gut health issues when cutting and bulking
• Overrated, underrated, and properly rated gut health supplements

Links and resources:

Check out The Bodybuilding Dieticians on IG @thebodybuildingdieticians: https://www.instagram.com/thebodybuildingdietitians/ 

Visit their website: https://www.thebodybuildingdietitians.com/ 

Connect with Jack on IG @jack.radfordsmith: https://www.instagram.com/jack.radfordsmith/ 

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

This solo episode covers what you need to know about getting visible abs:

• How to train them
• How to reveal them
• What it takes to get and maintain them
• Differences between cis men and trans masc individuals

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

This is the start of an exciting new series, in which I’ll share personal updates about my own bodybuilding journey.

To kick things off, I explain why I don’t think I’ve been able to build muscle to my full potential for years, how this has made me feel like an imposter, what’s changed, and what’s next for me.

Links and resources:

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

If you have a “trigger” food that you always seem to over-eat, you may have been told to “just keep it out of the house”.

I don’t believe this strategy is effective in the long term.

So, in this episode, I’m going to give you a better one, which doesn’t involve giving up on any food for the rest of your life.

Links and resources:

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

Loz Vickers is a natural bodybuilder and online coach.

She joins the show today to share her experience as a coach and athlete on these two thought-provoking topics:

• How to avoid burning out in the pursuit of building your physique
• The mental challenges of gaining weight as a female bodybuilder

Links and resources:

Follow Loz on Instagram @loz.v: https://www.instagram.com/loz.v/ 

Check out her podcast: https://podcasts.apple.com/nz/podcast/natural-female-muscle-podcast/id1734998424 

Subscribe to her YouTube channel: https://www.youtube.com/@loz.vickers 

Check out Natural Bodybuilding Worldwide: https://naturalbbworldwide.com/ 

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

In this episode, I’m covering the last three foundational habits you need to create a system that will enable you to continue progressing towards your fitness goals, or maintain the results you’ve already achieved for the long haul.

Links and resources:

Research paper: “Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating” by Robinson and colleagues – https://pmc.ncbi.nlm.nih.gov/articles/PMC3607652/#sec39 

Research paper: “Daily distracted consumption patterns and their relationship with BMI” by Van Meer and colleagues – https://www.sciencedirect.com/science/article/pii/S0195666322002276 

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

Tracking calories and macros works.

But if you regain weight after fat loss, or your bulk spirals without MyFitnessPal, you have yet to build the foundational habits you need to continue progressing beyond the “newbie gains” stage and to maintain the results you achieve for the long haul.

In this episode, I’m covering three of these six foundational habits.

If you want to level up from just “hitting macros”, tune in.

Links and resources:

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

IATBP bikini champion Lucy Cook joins the show to talk about her journey as a trans woman and bodybuilding athlete.

Tune in to hear more about her inspiring story, navigating her gender identity, disordered eating, and now her passion for bodybuilding.

Links and resources:

Connect with Lucy on Instagram @lucy.liftsit: https://www.instagram.com/lucy.liftsit/ 

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

• Is it better to bulk in a surplus or should you stay at maintenance calories?
• How have his thoughts on best bulking practices changed since we last discussed this in 2022?

Links and resources:

If you want to listen to the original podcast, click here or look up episode 13, “Fundamental principles for massing”: https://anchor.fm/fit-to-transform/episodes/Fundamental-principles-for-massing---With-Steve-Hall---Ep--13-e1osalk 

Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/

Listen to the Revive Stronger podcast: https://revivestronger.com/podcast/ 

Visit the Revive Stronger website for their coaching, podcast, and other content: http://revivestronger.com/

Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/