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William, Gillis, and Zach also review what percentage of carb difference there needs to be between low days and high days when it comes to seeing an impact on metabolism vs. just a nudge in carbs for better gym performance.

Keep listening as our coaches let you know their approaches to handling a plateau in weight loss during competition prep and how they approach it with macro adjustments and changes to cardio. William, Zach, and Gillis also give you tips for trainers on handling clients who struggle with adherence to their dietary guidelines while taking on a fat loss phase to get shreddy and stage-ready. Listen to learn more!

Are you ready to start a competition prep for bodybuilding? It seems like a strange question, but hear me out. Some people jump into deciding to compete without first knowing if their body is in a good place composition wise, metabolically, and hormonally.

Contest prep is different from a regular fat loss phase. Many people invest a ton of money and get pigeonholed into an unrealistic timeline. In today's episode, learn if you are ready to consider competing. Your host William Grazione along with Coach Gillis Pellegrin and Coach Zach Richie, go over realistic timelines for fat loss and where you need to be nutritionally first with your insulin sensitivity before committing to compete. The three also discuss the importance of where you should be with your lean mass development first and how long you have been training in a muscle-building phase.

You'll also need to keep in mind how your digestive system responds before you take on a challenge like a bodybuilding competition. Other overlooked things to consider are your mindset and lifestyle and your reasons for competing. If you plan on participating in more than one competition, you also need to keep tabs on your weight after you step off the stage. We'll teach you why this is essential information to know right now.

In this episode, your host William Grazione along with Coach Gillis Pellegrin and Coach Zach Richie, continue the conversation and examination of the Top 5 Red Flags in Contest Prep. In the previous podcast, the three tackled the dangers of taking calories too low from the start. Today, we pick up the subject with how much cardio is too much cardio and excessive supplementation, what is necessary vs. what is too much. Some supplements you want to take with caution as the amount you ingest can seriously affect how you feel and perform - good or bad. Coach Will, Gillis, and Zach also discuss the importance of re-feeds. If you have ever dieted - competitor or not, and you have not implemented a re-feed period - that's a red flag. Not utilizing mitigation strategies to avoid negative dieting consequences is risky on a weight loss journey. Keep listening and ask yourself if you have ever encountered any of these red flags.

Being prepared is key! Making sure you have a game plan when it comes to your food plan leads to sticking to your nutrition and, ultimately, your ideal health.

Today, your host William Grazione, and Coach Zach Richie take on 3 Steps to Meal Prep For Any Goal. Whether you're looking to maintain your physique, shed some weight, or in a muscle gain phase - the best way to stay on track is to plan your meals and have them ready to go for the week.

William and Zach fill you in on what goes into their grocery carts and their method when shopping for protein, carbs, and produce. Then they give you insight into how they prep and measure their food out once they get home.

You'll also learn tasty tips to make your meals and snacks flavorful, nutritious and balanced. The coaches also fill you in on how preparing your meals will save you beaucoup bucks in your budget.

Keep listening to learn more.

Learn how to use a glucometer to take your blood glucose readings accurately and what range you want to be in. This will help assess whether you need to slow down your carb intake during a muscle gain program or reverse diet. We'll also clue you into other factors outside of food intake that can spike readings. Last but not least, William, Gillis, and Zach will tell you what to be on the watch - and feel for during your workouts that are telltale signs if you're taking in the right amount of carbs or not.

The Keto Diet is Magic!

You can't eat carbs and lose fat!

Intermittent fasting is king if you want to lose weight!

The alkaline diet is a legit protocol for health and wellness.

Well, today your Host William Grazione along with Coach Gillis Pellegrin and Zach Richie, do some serious myth-busting on those topics.

With that, the three over when it's appropriate to be on a low-carb or ketogenic diet for a period of time and the reason why men can tolerate and respond better to the protocol vs. women. The team will also discuss the role carbohydrates play in mood and sleep.

When it comes to fasting, you'll learn how it's more about the lifestyle you live and if it's the right approach for you and your training. To round out the nutrition myths, William, Gillis, and Zach explain why the Alkaline Diet has zero validity to it and why. As a bonus, they'll touch on what to eat and drink to avoid discomfort and make sure you have enough gas in the tank if you have to rush into an early morning workout.

If you have gone full ham and adopted the "all gas, no break" mentality regarding your diet and fitness routine, know that you're not the only one. Many people start their new year goals with aggressive elimination diets or too low of calories with way too much cardio. This is a recipe for disaster that can lead to negative health consequences. Let William, Gillis, and Zach steer you in the right direction with action items you can implement now to change the course and get you the results you're looking for. They'll teach you how to check in with yourself to become self-aware of how you genuinely feel during your fitness journey. These tips will guide you on intuitively changing your nutrition and activity as your body adapts during your improvement season. Keep listening to learn more!

In this talk, your Host William Grazione visits with Chris and Eric Martinez. These two brothers are #1 International Best-Selling Authors are founders of Dynamic Duo Training, an online exercise, nutrition, and lifestyle consulting business.

Today Chris and Eric fill us in on how they achieved their success in the noisy world of health and fitness and the reason why they went from coaching people on their personal nutrition and fitness journeys to teaching health and fitness coaches how to improve their business.

The two discuss the importance of the 80/20 rule, which involves being a Badass fitness marketer first, excelling at sales, and being a good coach simultaneously. They also touch on what they believe should be a person's motivation in business. Lastly, we have sound advice for new nutritionists and trainers looking to break into the online space. Hear about the system of Discover, develop, and deploy from Chris and Eric, as well as how to get over the fear of selling your skills and your product.