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Five Year Plan: A Penrith Panthers Podcast episodes
- Ep. 77 - Changing Your Nutrition Based On Your Training Goals, Progressive Overload, Will Smith, & Much More...
Timestamps
- Connor’s coffee temp (0:00)
- If you’re new here… (1:09)
- Will Smith at the Oscars (2:28)
- Don’t look at celebrities as role models on how to run your life (8:40)
- No one is a saint (11:30)
- Improve yourself, you improve everyone around you (18:48)
- Everyone wants to share their opinion but most people don’t actually make a change (20:47)
- Zach’s prep (23:30)
- Connor’s training (29:40)
- We decided to play some 1-on-1 basketball (34:45)
Questions
- Question #1: No matter what I do, eat, exercise, lift, etc, I can’t tone my upper thighs. I know spot reducing isn’t a thing, but any suggestions on how to prove that area? - Ashley F (39:17)
- Question #2: How should you change your nutrition based on training goals? - Dan H (43:59)
- Question #3: I feel like the idea of not maxing out every week conflicts with the philosophy of progressive overload. What should one’s progressive overload look like? - David L (50:08)
Work With Us
- *FREE* 4-Week Training & Nutrition Plan
- Apply for 1:1 coaching
Support Us
- 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout
Connect With Us
- Leave us a 5-star rating and review on Facebook and Apple Podcasts
- TikTok: @fiveyearplanmedia
- Instagram: @fiveyearplanmedia
- Website: www.fiveyearplanmedia.com
- @connoryoungman_ (Instagram & Twitter)
- @z_condon (Instagram & TikTok)
58 min - Ep. 76 - Is Gym Culture Toxic?
Timestamps
- Anchorman intro (0:00)
- Being a celebrity in public (2:00)
- NFL offseason talk (3:45)
- Is the fitness culture toxic? (10:56)
- Should you take creatine? (26:06)
Work With Us
- *FREE* 4-Week Training & Nutrition Plan
- Apply for 1:1 coaching
Support Us
- 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout
Connect With Us
- Leave us a 5-star rating and review on Facebook and Apple Podcasts
- TikTok: @fiveyearplanmedia
- Instagram: @fiveyearplanmedia
- Website: www.fiveyearplanmedia.com
- @connoryoungman_ (Instagram & Twitter)
- @z_condon (Instagram & TikTok)
42 min - Ep. 75 - Active Recovery Days, Attracting Someone Else Into Fitness, Steep Vs. Longer Deficits In A Fat Loss Phase, & Much More...
Timestamps
- Connor’s new style of training (0:42)
- Meal timing around workouts (2:00)
- Zach’s prep and approach to nutrition while still enjoying life (9:28)
- Cardio and resistance training on the same days (13:40)
Questions
- Question #1: What are the best things to do when taking an active recovery day? - Julie H (18:00)
- Question #2: What is the best way to attract someone (a significant other) into fitness when they seem to not care about it? - Kevin M (22:16)
- Question #3: What are the pros and cons of being in a steep deficit for a short amount of time vs a more conservative deficit for longer? - Shannon A (29:21)
Work With Us
- *FREE* 4-Week Training & Nutrition Plan
- Apply for 1:1 coaching
Support Us
- 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout
Connect With Us
- Leave us a 5-star rating and review on Facebook and Apple Podcasts
- TikTok: @fiveyearplanmedia
- Instagram: @fiveyearplanmedia
- Website: www.fiveyearplanmedia.com
- @connoryoungman_ (Instagram & Twitter)
- @z_condon (Instagram & TikTok)
36 min - Ep. 74 - Dealing With Unrealistic Expectations, How To Reach Your Calorie Intake, How Our Coaching Styles Have Changed, & Much More...
Time Stamps
- Intro (0:00)
- Welcome to Five Year Plan (0:48)
- Digital minimalism (1:30)
- Connor’s training and nutrition and lifestyle periodization (4:49)
- Zach’s prep and some growth with his training (18:41)
- Distributing your energy to what you want to do (27:25)
- Sometimes you just need to train harder (33:11)
Questions
- Question #1: I’m only able to add 5 pounds to my compound lifts each month and I’m starting to feel discouraged. Is this normal? I’m not sure if it’s the program or if I have unrealistic expectations. (36:19)
- Question #2: What is your advice for someone who’s having a hard time reaching their calorie intake? I'm falling 200-500 below my maintenance and I feel it in the gym too with lifts I can tell I'm losing strength. When you're in a rut like this, should you take time off or back off from the gym since you're burning even more calories when you go? (44:32)
- Question #3: What’s something you teach or coach differently than you did 5 years ago? (51:32)
Work With Us
- Apply for 1:1 coaching
Support Us
- 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout
Connect With Us
- Leave us a 5-star rating and review on Facebook and Apple Podcasts
- TikTok: @fiveyearplanmedia
- Instagram: @fiveyearplanmedia
- Website: www.fiveyearplanmedia.com
- @connoryoungman_ (Instagram & Twitter)
- @z_condon (Instagram & TikTok)
1 hr 3 min - Ep. 73 - How To Get Ready For Spring Break, Weighing Meat Cooked Vs. Uncooked, Lifting/Running With Knee Pain, How We Met Our Girlfriends, & Much More...
Timestamps
- New studio, who dis? (0:10)
- Connor needed help moving his girlfriend in (1:24)
- The importance of friendships (6:11)
- Connor is taking a trip to Orlando (7:41)
- Zach’s prep (10:58)
- You can’t compare yourself to fitness fanatics with diet and exercise (14:00)
- Zach’s training (16:53)
- Connor got into it with a client about artificial sweeteners (18:58)
- Sometimes clients will do whatever they want (26:10)
Questions
- Question #1: I have a beach vacation coming up in about a month, and I’d like to see my abs by then. I’m around 20-22% body-fat with a little bit of muscle & have only been consistent in the gym for about 2 months. Is this a realistic goal and, if so, how can I do it? (30:02)
- Question #2: Should you weigh meat cooked or uncooked? (41:17)
- Question #3: I have a hip/knee issue I’m dealing with. With this debilitation, I’m not able to do enough cardio each day. I have a bike I can ride for about 20min/day at a moderate pace. How effective is this vs actually walking? I’m still able to lift weights with modifications, but I can’t get those 10,000 steps in, so I’m looking for an alternative when I can’t walk any great distance. Any suggestions? (43:49)
- Question #4: In honor of Valentine’s Day, how did you guys meet your girlfriends? (49:50)
Work With Us
- *FREE* 4-Week Training & Nutrition Plan
- Apply for 1:1 coaching
Support Us
- 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout
Connect With Us
- Leave us a 5-star rating and review on Facebook and Apple Podcasts
- TikTok: @fiveyearplanmedia
- Instagram: @fiveyearplanmedia
- Website: www.fiveyearplanmedia.com
- @connoryoungman_ (Instagram & Twitter)
- @z_condon (Instagram & TikTok)
1 hr - Ep. 72 - Green Supplements, The Best Ways To Track Progress, How To Determine The Optimal Amount Of Cardio, & Much More...
Timestamps
- Intro (0:00)
- Bears and Vikings new GMs (0:12)
- Thoughts on John Gruden and Dave Chappelle controversy (8:05)
- You can’t take things out of context and use it to bash someone’s philosophies (15:11)
- Does the most optimal style of training always make the most sense? (18:10)
- Our thoughts on green supplements (23:15)
- Technical difficulties (27:49)
Questions
- Question #1: How did you guys track your clients progress (28:43)
- Question #2: How much cardio can I do without interfering with my goal of building muscle? (41:01)
- Question #3: What’s the best music to listen to while training? (48:34)
Work With Us
- *FREE* 4-Week Training & Nutrition Plan
- Apply for 1:1 coaching
Support Us
- 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout
Connect With Us
- Leave us a 5-star rating and review on Facebook and Apple Podcasts
- TikTok: @fiveyearplanmedia
- Instagram: @fiveyearplanmedia
- Website: www.fiveyearplanmedia.com
- @connoryoungman_ (Instagram & Twitter)
- @z_condon (Instagram & TikTok)
53 min - Ep. 71 - How Bench Press Affects Shoulder Health, Improving Eating Habits, & More...
Time Stamps
- Intro (0:00)
- Overview for episode 72 (0:49)
Questions
- Question #1: My physical therapist, with 30+ years of experience, who is also a bodybuilder, says that barbell bench is a horrible exercise and only harms your shoulders without adding any benefit. What are your thoughts on this? (1:34)
- Question #2: What are some of the biggest challenges you’ve experienced or seen when it comes to improving eating habits? (11:19)
- Question #3: If time wasn’t an issue, would you prefer one longer workout or several shorter workouts spread out throughout the day? (26:37)
Work With Us
- Apply for 1:1 coaching
Support Us
- 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout
Connect With Us
- Leave us a 5-star rating and review on Facebook and Apple Podcasts
- TikTok: @fiveyearplanmedia
- Instagram: @fiveyearplanmedia
- Website: www.fiveyearplanmedia.com
- @connoryoungman_ (Instagram & Twitter)
- @z_condon (Instagram & TikTok)
33 min - Ep. 70 - Does Breakfast Burn More Calories Than Dinner?, Getting Back Into The Gym After Getting COVID, The 75 Hard Trend, & Much More...
Timestamps
- If you are confident in what you say, people will believe what you say (0:00)
- Welcome to Five Year Plan (1:45)
- Connor’s workouts (4:29)
- Zach’s training (9:16)
- Inbody machines aren’t the best (16:12)
- Connor’s nutrition for his cut (17:58)
- A big misconception with bodybuilding (23:15)
- Chipotle is doing double reward points for meatless Mondays (25:43)
- 1-2-3 podcast (29:50)
- Technical difficulties for Youtube (44:14)
1 Study For Everyone
- Does breakfast burn more calories than dinner? (30:41)
2 Ideas From Us
- Bad days are inevitable, suffering is optional (44:35)
- Don’t think about building a wall, think about laying one brick perfectly (49:12)
3 Questions From You
- Question #1: How do you battle getting back into the gym after getting COVID/ any illness? More specifically, being consistent with progressive overload training and a slight calorie surplus diet. (53:26)
- Question #2: What’s your opinion on the “75 Hard” trend? (55:38)
- Question #3: If I’m squatting and my quads are taking over, even if I’ve primed my glutes, is there anything I can do between sets to kick my ass into gear. Literally. (1:06:06)
Support Us
- 20% off Redcon1 supplements → Code: T20FiveYearPlan
Connect With Us
- Leave us a 5-star rating and review on Facebook and Apple Podcasts
- Instagram: @fiveyearplanmedia
- Website: www.fiveyearplanmedia.com
- @connoryoungman_ (Instagram & Twitter)
- @z_condon (Instagram & Twitter)
1 hr 14 min - Ep. 69 - Best Way To Improve Your Nutrition, Our Favorite Programs, Benefits To Body-Part Splits, & Much More...
Time Stamps
- Technical difficulties (0:10)
- New Years resolutioners (1:37)
- Trainers tend to fight the wrong battles (2:42)
- Connor is coming up on a year from his last meet (4:25)
- This might be our last podcast (4:50)
- We went out for New Years (6:22)
- Connor beat Zach in madden (11:07)
- Coach Zimmer isn’t a fan favorite anymore (11:42)
- Zach mic is having issues (14:39)
Questions
- Question #1: For someone who is interested in improving nutrition, but can’t afford to see a professional, how can I find reliable sources for meals, calorie intake, etc.? (15:27)
- Question #2: What is your guys' favorite program to run? Or the most fun? (18:15)
- Question #3: Are there any benefits to body-part splits that you don’t get from full body or upper/lower splits? (27:29)
Work With Us
- Apply for 1:1 coaching
Support Us
- 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout
Connect With Us
- Leave us a 5-star rating and review on Facebook and Apple Podcasts
- TikTok: @fiveyearplanmedia
- Instagram: @fiveyearplanmedia
- Website: www.fiveyearplanmedia.com
- @connoryoungman_ (Instagram & Twitter)
- @z_condon (Instagram & TikTok)
36 min - Ep. 68 - Keeping Our Promises, Moderation, & Living In The Group Chats
Timestamps
- Vikings vs. Bears game (0:27)
- Someone hit on Connor during the tailgate (2:14)
- Societal norms with genders (3:45)
- Connor drunk called his dad (6:38)
- Zach’s first experience at Soldier Field (7:52)
- Our cab ride home (8:55)
- Back at Connor’s place (10:43)
- Our theme for 2022 (14:31)
Support Us
- 20% off Redcon1 supplements → Code: T20FiveYearPlan
Connect With Us
- Leave us a 5-star rating and review on Facebook and Apple Podcasts
- TikTok: @fiveyearplanmedia
- Instagram: @fiveyearplanmedia
- Website: www.fiveyearplanmedia.com
- @connoryoungman_ (Instagram & Twitter)
- @z_condon (Instagram & Twitter)
19 min
About Five Year Plan: A Penrith Panthers Podcast
From the publisher's feed
The Five Year Plan Podcast is your ultimate fan hub for all things Penrith Panthers. Join us weekly for passionate game analysis, bold predictions, and plenty of laughs as we dive into the highs and…
lows of the reigning NRL champions. Whether you’re a die-hard Panthers supporter or just love NRL banter, this is the podcast for you. New episodes every Monday, plus regular bonus episodes for in-depth breakdowns, interviews, and fan-favourite guests. Go Panthers!