Monthly Q&A Answered from questions sent in to my Instagram! Time Stamps below

0:00 Intro

1:22 Mobility, soft tissue work & loaded stretching

4:34 Full-body split structure

6:48 Best workout splits

8:27 Training biceps without “training biceps”

9:09 Backloading carbs at night

10:27 Beginner strongman training

12:02 Starting strongman from scratch

12:14 Strongman vs bodybuilding for motivation

13:14 Transitioning from powerlifting to strongman

13:58 Strongman competitors/coaches to learn from

14:47 New dad going through a breakup while maintaining progress

16:16 Real food vs protein bars and shakes

17:42 Starting a cut with too deep of a deficit

18:26 Adding quality mass without sacrificing speed

20:00 When to increase calories during a gain phase

21:41 How to decide whether to cut or bulk

23:20 Tracking calories/protein vs all macros

24:10 Training day vs non-training day macros

26:31 Weekly surplus vs high-day surplus for bulking

26:47 How long cut, maintenance, and bulk phases should last

28:58 Recomping in-season while a bit too fat

30:06 Building muscle and losing fat at the same time

31:26 High carbs/protein during recomp with low calories

32:27 Loose skin after weight loss

33:07 Reverse dieting after a long cut

33:57 How fast to add carbs in a reverse diet

35:00 Cheat meals/refeeds while reverse dieting

37:21 Building metabolism without gaining excess fat

37:52 Switching from keto to a carb-based diet

38:42 Pre-workout carb amount and simple sugars

40:06 Coconut water powder vs regular coconut water intra-workout

41:02 Candy/sugar as pre-workout carbs

42:05 Best carbohydrate sources

43:20 Jasmine rice as a carb source

43:29 Where to remove carbs during carb cycling

43:50 Swimmer trying to get jacked

44:38 Body composition vs performance for explosive athletes

45:20 Sport-specific diet adjustments

45:48 Electrolytes when introducing growth hormone

46:17 Long-term low-dose Cialis for bodybuilders

46:49 CoQ10 for endurance athletes

47:19 Biggest supplement timing mistakes

48:28 Supplements to preserve/build muscle during fat loss

49:12 How often clients should get bloodwork

50:16 Personal daily caffeine intake

51:30 Why fiber is higher on non-training days

53:14 Tips for improving gut health

55:14 Why dairy has been a positive change

56:49 Avoiding digestive issues in a surplus

1:00:22 Almond butter vs peanut butter

1:01:29 Is a nutrition coach worth it if money is tight?

1:03:26 What to look for in a good nutrition coach

1:06:28 Biggest client pet peeve

1:09:34 Could you collaborate with Tom Brady?

1:09:51 Getting someone off the carnivore diet

1:12:15 Binge eating after dieting

1:14:15 Monitoring fasting glucose and HbA1c with high carbs

1:15:37 Plyos/jump training during a bodybuilding phase

1:17:04 Eating 50+ grams of protein in one meal

1:18:43 Caffeine-free pre-workout for PM training

1:19:45 How long to maintain after a cut before growing

1:20:28 Fats in the post-workout meal

1:22:12 Getting up to 40 calories/kg at lean body composition

1:24:24 Carb cycling high days before morning workouts

1:26:05 Pec not firing after scapular injury

1:27:16 Recovery after heavy sessions and current training split

1:29:23 Best advice for a new dad with low sleep and two jobs

1:31:17 General strength vs specialization for intermediate lifters

1:32:21 Custom meal plans for specific goals

1:32:43 Rucking vs running for fat loss

1:33:56 Sodium during exercise and potassium post-workout

1:34:30 Best nutrition books

1:35:50 How to avoid binge eating

1:36:48 Nutrition before 4:30 a.m. training

1:38:23 Outro