In this episode, Chris explains why he uses training intensifiers—things like drop sets, rest-pause sets, and forced reps—to push past plateaus and get more out of each session. You'll learn when they're worth adding, how they help build muscle without needing endless volume, and the simple rules Chris follows to avoid overdoing it. If you want to train harder and smarter, this episode breaks it down.

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In this episode, Chris breaks down the biggest factors that quietly slow down fat loss. From hidden calories and overeating on weekends, to low daily activity and inconsistent tracking, you'll learn the common habits that derail progress—and how to avoid them. Simple, actionable, and eye-opening, this episode will help you stay on track and lose fat at the rate you're actually aiming for.

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In this episode, Chris answers a common question—how precise do your macros really need to be? You'll learn why chasing perfection often does more harm than good, what actually matters for long-term results, and how small daily consistency beats exact numbers every time. This episode is a reminder that progress comes from patterns, not perfection.

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In this episode, Chris explains how to figure out the calorie deficit that works for your body and your lifestyle. You'll learn how to set the right size deficit—not too aggressive that you burn out, and not so small that nothing changes. Chris walks through the signs to look for, how to adjust as you go, and the simplest way to find the sweet spot where fat loss is consistent and sustainable.

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In this episode, Chris breaks down whether hunger is normal when you're in a calorie deficit. You'll learn when hunger is a sign that you're on track—and when it means something in your plan needs adjusting. Chris shares how he manages hunger without relying on willpower, including food choices, timing, and mindset hacks that make dieting sustainable instead of miserable.

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In this episode, Chris shares the simple tactics he uses to make cardio something he can actually stick to—not dread. You'll learn how he pairs cardio with enjoyable habits, breaks up sessions to avoid mental fatigue, and uses structure and variety to stay engaged. If cardio has ever felt like punishment, this episode will show you how to make it far more tolerable—and even enjoyable.

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In this episode, Chris explains why training harder won't fix a poor diet. You'll learn how calories burned through exercise compare to calories eaten, why appetite often increases with training, and how relying on workouts instead of nutrition can backfire fast. If you've ever wondered why you're training hard but not seeing results—this episode connects the dots.

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In this episode, Chris breaks down one of the biggest questions in nutrition: does what you eat matter more than how much you eat? You'll learn how food quality and calorie quantity work together, why both matter in different ways, and how to find the right balance for long-term results. Simple, practical, and backed by experience—this one clears up a lot of confusion.

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In this episode, Chris uncovers the sneaky side dishes that can quietly blow out your calorie budget. From restaurant add-ons to home-cooked favourites, you'll learn which "innocent" foods pack more calories than you'd expect—and how to make smarter swaps without missing out on flavour. Perfect for anyone trying to stay on track while still enjoying their meals.

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In this episode, Chris shares his go-to low-calorie drinks that make staying in a deficit easier without feeling restricted. From what he orders when eating out to what he keeps stocked at home, you'll hear his top picks for satisfying cravings, staying hydrated, and keeping calories under control—all without giving up flavour.

🎯 Ready to start eating more mindfully? Give BITEBRO a try—free 👇 www.bitebro.com