Back by popular demand, Will Ratelle jumps back on the pod and we dive into some pure training program talk. We discuss some of our most successful training cycles of years past, some of the worst cycles we ever ran, and our current training.

You guys sent in questions to my Instagram page and I am tackling them in depth here! Time stamps below

TIMESTAMPS:0:00 Intro / Monthly Q&A format1:51 Best body fat percentage for naturals to maximize muscle growth4:15 Refeeds breaking fat loss plateaus6:14 Bulk or cut for athletic performance?8:41 High sets low reps vs low sets high reps for strength and hypertrophy11:20 Cocoa powder vs dark chocolate12:40 Carb setup for 4AM training sessions14:28 Training recommendations for pre-teens and teenagers16:07 How long is too long for a fat loss phase?17:32 How to determine your calorie intake and maintenance calories20:16 Best way to get leaner while still getting stronger22:24 Tips for football players trying to gain weight on a budget24:00 Daily water intake recommendations for athletes25:42 Meal plans vs macro plans for nutrition coaching27:12 How to dose retatrutide27:52 Caffeine and nicotine dosing and timing30:22 Diet differences for middleweight vs openweight strongman32:17 Should carbs be reduced on non-training days?33:12 Intra-workout carbs and post-workout cardio for fat loss34:05 Summer shred program vs powerbuilding program35:13 How to stop nighttime binge eating36:43 College strength coaching vs private coaching39:02 How important is meal timing and meal frequency?41:18 Dad bod transformation: bulk or cut first?42:24 Is online sports performance coaching worth it?43:36 How to avoid bloating when eating large amounts of food45:10 Thoughts on store-bought bread and sourdough45:45 Do plant proteins count toward daily protein intake?46:29 Berberine vs retatrutide48:30 Potassium citrate vs potassium chloride49:14 Favorite carb sources besides rice and potatoes50:09 Daily fiber intake recommendations50:53 Fat loss plateaus when calories are already low52:12 Tips for eating higher carbs when appetite is low54:23 Carb cycling for a pro baseball pitcher55:44 Thoughts on mini bulks56:43 Are calves mostly genetic?58:14 Do peri-workout carbs improve fat loss?58:56 Bulking with fruit and honey59:25 Thoughts on Mark Bell’s sugar diet for bulking59:58 Is fasting helpful for fat loss?1:00:39 Sublingual peptides: yay or nay?1:01:20 Pre-workout hype videos and training rituals1:01:54 Non-alcoholic beer and metabolism1:02:45 Whey protein as an intra-workout option1:03:22 Cyclic dextrin vs maltodextrin1:04:10 High glycemic vs low glycemic carbs around training1:04:48 Current training split and when to add cardio1:06:50 Eating carbs 3 hours vs 30–60 minutes pre-workout1:08:17 Closing thoughts and missed questions1:09:03 Coaching, programs, and where to follow

Joey Szatmary and I met up with Jujimufu at his home gym in Concord, NC for a great day of training, fellowship and podcasting. In this episode, we dive into the life of fitness industry stardom, navigating training, living in the public spotlight, creating content for a living and coaching. Two exceptionally talented and interesting guys who have lived extraordinary lives, and we had a great conversation

Weekly nutrition rant! In this week's episode I dive into some common mistakes, pitfalls and bad habits I see frequently when people start dietingCHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more. https://hammerchiselperformance.com/ebooksCheck out my WINTER BULK 9 week HYPERTROPHY programhttps://marketplace.trainheroic.com/workout-plan/program/heck-program-1763323396?attrib=591609-ytStay tuned for new episodes of the Hammer and Chisel Performance Podcast dropping every Tuesday morning on YouTube and SpotifyJoin my training community team on train heroic for weekly programming and daily interaction with me for $28/month. https://trainheroic.co/jointeamhammerandchiselFor my 1:1 coaching services, visit my website. You will also find my training programs, ebook, and other resources herehttps://hammerchiselperformance.com/For the best supplements on the market, use code HECK at checkout at Troponin Supplements https://troponinsupplements.comSubscribe to my YouTube channel and follow me on IG for daily training and nutrition content

Paul Romzek is a TRT and bloodwork specialist known for helping men optimize hormone health, interpret complex lab work, and improve performance. I have a ton of respect for Paul and his work and see him as one of the best in this field.In this episode, we dive into considerations to make if deciding whether or not to get on TRT, and then how to optimize results once you are on it, and a deep dive into what Paul looks for in bloodwork, and interventions he has for the issues that get flagged. From heart health, to hematocrit, to estrogen, gut health, sleep, liver and kidney health and more.CHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more. https://hammerchiselperformance.com/ebooksCheck out my WINTER BULK 9 week HYPERTROPHY programhttps://marketplace.trainheroic.com/workout-plan/program/heck-program-1763323396?attrib=591609-ytStay tuned for new episodes of the Hammer and Chisel Performance Podcast dropping every Tuesday morning on YouTube and SpotifyJoin my training community team on train heroic for weekly programming and daily interaction with me for $28/month. https://trainheroic.co/jointeamhammerandchiselFor my 1:1 coaching services, visit my website. You will also find my training programs, ebook, and other resources herehttps://hammerchiselperformance.com/For the best supplements on the market, use code HECK at checkout at Troponin Supplements https://troponinsupplements.comSubscribe to my YouTube channel and follow me on IG for daily training and nutrition content

Weekly nutrition rant! Let's talk carbs and clear up some misinformation and replace it with some proper nutrition strategy...CHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more. https://hammerchiselperformance.com/ebooksCheck out my WINTER BULK 9 week HYPERTROPHY programhttps://marketplace.trainheroic.com/workout-plan/program/heck-program-1763323396?attrib=591609-ytStay tuned for new episodes of the Hammer and Chisel Performance Podcast dropping every Tuesday morning on YouTube and SpotifyJoin my training community team on train heroic for weekly programming and daily interaction with me for $28/month. https://trainheroic.co/jointeamhammerandchiselFor my 1:1 coaching services, visit my website. You will also find my training programs, ebook, and other resources herehttps://hammerchiselperformance.com/For the best supplements on the market, use code HECK at checkout at Troponin Supplements https://troponinsupplements.comSubscribe to my YouTube channel and follow me on IG for daily training and nutrition content

Roman Mori is a former U.S. Army Ranger, Brazilian Jiu-Jitsu competitor, and strength coach known for helping combat athletes build muscle, strength, and durability. With a background in elite military service, high-level grappling, and no frills training, Roman has built a huge following through his no-BS approach to fitness and performance. In this episode, we talk jiu jitsu, bad practices around training and nutrition in combat sports, and how we think training and diet should REALLY be applied in this realm CHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more. https://hammerchiselperformance.com/ebooksCheck out my WINTER BULK 9 week HYPERTROPHY programhttps://marketplace.trainheroic.com/workout-plan/program/heck-program-1763323396?attrib=591609-ytStay tuned for new episodes of the Hammer and Chisel Performance Podcast dropping every Tuesday morning on YouTube and SpotifyJoin my training community team on train heroic for weekly programming and daily interaction with me for $28/month. https://trainheroic.co/jointeamhammerandchiselFor my 1:1 coaching services, visit my website. You will also find my training programs, ebook, and other resources herehttps://hammerchiselperformance.com/For the best supplements on the market, use code HECK at checkout at Troponin Supplements https://troponinsupplements.comSubscribe to my YouTube channel and follow me on IG for daily training and nutrition content

This weeks nutrition rant...I jump on the mic and dive into some thoughts on the concept of "good foods, bad foods, unhealthy foods", a big diet error when bulking and how to fix it, and my thoughts on weed and alcohol as it pertains to body composition and performance!CHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more. https://hammerchiselperformance.com/ebooksCheck out my WINTER BULK 9 week HYPERTROPHY programhttps://marketplace.trainheroic.com/workout-plan/program/heck-program-1763323396?attrib=591609-ytStay tuned for new episodes of the Hammer and Chisel Performance Podcast dropping every Tuesday morning on YouTube and SpotifyJoin my training community team on train heroic for weekly programming and daily interaction with me for $28/month. https://trainheroic.co/jointeamhammerandchiselFor my 1:1 coaching services, visit my website. You will also find my training programs, ebook, and other resources herehttps://hammerchiselperformance.com/For the best supplements on the market, use code HECK at checkout at Troponin Supplements https://troponinsupplements.comSubscribe to my YouTube channel and follow me on IG for daily training and nutrition content

Sam Shaw, or as millions of fans around the world know him as, Dexter Lumis jumps on the podcast to talk about life in the WWE. He talks about how he got into the game, his crazy road to break into the big leagues of the WWE, and what life looks like behind the scenes for these incredible performers. This is an incredibly interesting episode that takes a look into an incredibly interesting lifeCHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more. https://hammerchiselperformance.com/ebooksCheck out my WINTER BULK 9 week HYPERTROPHY programhttps://marketplace.trainheroic.com/workout-plan/program/heck-program-1763323396?attrib=591609-ytStay tuned for new episodes of the Hammer and Chisel Performance Podcast dropping every Tuesday morning on YouTube and SpotifyJoin my training community team on train heroic for weekly programming and daily interaction with me for $28/month. https://trainheroic.co/jointeamhammerandchiselFor my 1:1 coaching services, visit my website. You will also find my training programs, ebook, and other resources herehttps://hammerchiselperformance.com/For the best supplements on the market, use code HECK at checkout at Troponin Supplements https://troponinsupplements.comSubscribe to my YouTube channel and follow me on IG for daily training and nutrition content

Timestamps for all the questions:

00:00 intro

02:05 maintaining speed and agility

04:14 Carb cycling structure 

05:39 maintain strength while dieting 

07:17 lower protein as you get lighter in a cut?

08:50 machines vs free weights for size

10:55: underrated and overrated exercises 

14:15 rate of weight loss in a diet

15:42 best approach for a skinny fat guy 

17:08 nutrition education 

19:05 direct ab training 

20:45 favorite carb sources in a diet 

22:55 medium length of cut/gain phases?

25:04 favorite strongman lift 

25:55 how to recover after heavy session 

27:32 staple supplements 

29:08 important micronutrients to hit

30:42 trap exercises 

31:35 how to use amino acid supplements

32:38 dealing with bad clients 

33:55 best split, training approach 

35:20 weight gain during a reverse diet 

36:45 how should regular non competitors train 

37:32 how does training change in a cut

39:37 how lean to get before bulking

40:54 peptides BPC-157, Semoralin

42:38 changing carb sources in a bulk 

43:21 improving insulin resistance 

44:55 when to change training approaches 

46:15 72hr fasting 

48:00 fruit as a primary carb source 

48:50 does training change for tall people

50:18 carb cycling best for a recomp?

51:42 Maintenance phase before gain phase?

53:00 GH and size gain

53:40 I’m eating a lot, why am I not gaining?

54:22 40 calories per kilogram bodyweight goal 

57:00 training split for BJJ

CHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more. https://hammerchiselperformance.com/ebooksCheck out my WINTER BULK 9 week HYPERTROPHY programhttps://marketplace.trainheroic.com/workout-plan/program/heck-program-1763323396?attrib=591609-ytStay tuned for new episodes of the Hammer and Chisel Performance Podcast dropping every Tuesday morning on YouTube and SpotifyJoin my training community team on train heroic for weekly programming and daily interaction with me for $28/month. https://trainheroic.co/jointeamhammerandchiselFor my 1:1 coaching services, visit my website. You will also find my training programs, ebook, and other resources herehttps://hammerchiselperformance.com/For the best supplements on the market, use code HECK at checkout at Troponin Supplements https://troponinsupplements.comSubscribe to my YouTube channel and follow me on IG for daily training and nutrition content