In this two-part solo episode, I’m going to cover what you need to know in order to set up and run a successful bulking phase in a surplus, including:

• Mindset and expectations
• What to prioritise and when
• How to set up training
• Calories, macros, nutrient timing, and food quality
• How to interpret scale weight, pictures, and measurements
• How to track progress
• When to stop bulking

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

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

Calvin Scheller is a bioengineering graduate and has contributed articles for several publications, such as Alan Aragon’s Research Review.

In this episode, we discuss all known aspects of the science of appetite regulation, such as:

• How our appetite regulation system works
• Which factors can affect it
• Practical, science-based tips to help you manage your appetite and achieve or maintain a healthy body fat level
• … And more!

Links and resources:

Follow Calvin on Instagram at @calvin_scheller: https://www.instagram.com/calvin_scheller/ 

Get an insight into his life through his personal account @calvin.scheller: https://www.instagram.com/calvin.scheller/ 

Follow him on TikTok @physiologywithcalvin: https://www.tiktok.com/@physiologywithcalvin 

Visit his website: https://www.calvinscoaching.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

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

This solo episode is a “sequel” to ep. 132 (“How to track calories when eating out”), in which I explore:

• Which is better for you: tracking meals out loosely, more precisely, or not at all?
• When is it better to track meals out ingredient by ingredient instead of as a single meal, as suggested in ep. 132?
• Practical tips when tracking ingredient by ingredient

Links and resources:

Ep. 122: “A practical guide to fat loss when travelling - With Brandon Da Cruz - Pt. 1” -https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-practical-guide-to-fat-loss-when-travelling---With-Brandon-Da-Cruz---Pt--1---Ep--122-e2qg3fl 

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

IFBB Bikini pro athlete Cory Hageman joins the podcast to share her vast knowledge of testosterone replacement therapy (TRT) and performance-enhancing drugs (PEDs), commonly known as steroids.

We have an open and honest conversation about the usage, benefits, and drawbacks of both as it pertains to the two sexes.

In addition, I share some of my personal experience as well as my coaching experience working with clients who are on TRT for the purpose of medically transitioning from female to their desired gender.

Links and resources:

Follow Cory on IG @cory_fit: https://www.instagram.com/cory_fit/ 

Tune into her show, the Self-Selecting Podcast: https://open.spotify.com/show/2tQlf1zpa8V5UOKhGIxgvC

Check out her Patreon: https://www.patreon.com/CoryFit 

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

IFBB Bikini pro athlete Cory Hageman joins the podcast to share her vast knowledge of testosterone replacement therapy (TRT) and performance-enhancing drugs (PEDs), commonly known as steroids.

We have an open and honest conversation about the usage, benefits, and drawbacks of both as it pertains to the two sexes.

In addition, I share some of my personal experience as well as my coaching experience working with clients who are on TRT for the purpose of medically transitioning from female to their desired gender.

Links and resources:

Follow Cory on IG @cory_fit: https://www.instagram.com/cory_fit/ 

Tune into her show, the Self-Selecting Podcast: https://open.spotify.com/show/2tQlf1zpa8V5UOKhGIxgvC

Check out her Patreon: https://www.patreon.com/CoryFit 

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

Client Moon Scott joins the show to talk about how in-person training and nutrition coaching with me helped them learn the power of consistency to navigate not only the gym and their way of eating to accomplish their physique goals, but also life changes, their neurodiversity, and injury.

Join us to hear how fitness helped Moon become more resilient and embody the way they feel inside.

Links and resources:

Connect with Moon on IG @_movewithmoon_: https://www.instagram.com/_movewithmoon_/ 

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

Marcus Kain is an eating disorder-informed nutrition coach.

In this interview, he opens up about his personal, decades-long experience with eating disorders, compulsive exercise behaviours, and body image issues.

He also shares what helped him change his mindset around fitness and forge his path towards recovery.

Links and resources:

Connect with Marcus on Instagram @strongnotstarving: https://www.instagram.com/strongnotstarving/ 

Check out his podcast: https://www.strongnotstarving.com/podcast 

Subscribe to his YouTube channel: https://www.youtube.com/@strongnotstarving 

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

This episode is a practical guide to tracking restaurant and fast food meals, or meals cooked by a friend or a family member, with a number of options to suit different circumstances and types of entrée.

Links and resources:

Ep. 17 - Tracking calories 101 - https://anchor.fm/fit-to-transform/episodes/Tracking-calories-101---Ep--17-e1q686o 

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

Dr. Christle Guevarra is a family medicine doctor, the Director of RP University (RPU), the Production Operations Manager at RP Strength, a traveling team physician for US Figure Skating, and runs a telemedicine private practice.

She has a wealth of personal and clinical experience of modern weight loss drugs, such as semaglutide.

In this interview, we discuss:

Links and resources:

Connect with Dr. Christle on Instagram @dr.christle: https://www.instagram.com/dr.christle/ 

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

In this episode, I’m doing a deep dive into the science of goal setting and into the goal-setting method I use with my clients.

Links and resources:

“How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical Perspective” by Höchli and colleagues (2018) - https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full 

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