Phat Muscle Project

By Phat Muscle Project

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FAQs about Phat Muscle Project:

How many episodes does Phat Muscle Project have?

The podcast currently has 55 episodes available.

Phat Muscle Project episodes:

March 27, 2024Ep. 35 – The Science Of Carbing Up
In today’s episode we cover everything you need to know about carbing up! Areas of discussion include the research on carb ups and refeeds, whether to do a free meal or a refeed, training methods, supplements, and much more. Enjoy!
1. What is “Carbing up” or Carb Loading and what is it good for?
Carbing up for competitions, weekly as part of the diet, carbing up to support the metabolism, carbing up for the mental aspect of things.
What are some of the different ways you have carbed people up, and what is some of the crazier stuff you have tried?
Refeeds vs cheat meals
Carbing up when dropping too much weight too fast.
Supplements for carbing up such as GDA’s, glutamine, creatine, etc.
2. Example for a peak week
What to do with protein & fats during this time? Sodium? Water?
What about training?
What is ‘spilling over’
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
...more
49min
March 20, 2024 Ep. 34 – Q.O.T.W. How Can I Make A 3-Day Split Work?
I only have 3 x ~ 45 minutes per week available for training. I want to build muscle in the most well rounded way possible. What exercises would you definitely include in my full-body training split?
HERE is John’s 3-Day Push/Pull/Leg Workout!
PHAT Muscle Supps- www.phatmuscleproject.com
John
IG: @teamgorman
Email: [email protected]
Lisa
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
...more
12min
March 12, 2024Ep. 33 – Level Up By Attending Conferences
What prompted you to start your own speaking events? Physique Summit, BBing camps, Elite Physique University, PM Academy
Power of Connection and Networking in general
Why it’s ESPECIALLY important in an industry like ours
Why it’s also important for athletes and anyone who wants to improve their physique (role models, learn from others’ experience, support when family/ friends don’t ‘get you’…)
How can anyone network more TODAY?
Phat Muscle Academy:
What prompted you to start it?
What was preparing for it like? (stress.., what helps you push through busy times?)
What was the lay out of the event?
How did you EXPERIENCE the event, did you even have time to enjoy it?
What is your vision for it in 3,5, 10 years time?
Other speaking engagements and networking events
The Hybrid Health Summit – main takeaways, what we loved about it, what was different…
Your charity speaking event
Plans for the rest of this year?
Outro – Upcoming episode: The Science of Carbing Up (Intermediate)
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]Website: www.nutritioncoachingandlife.com
...more
50min
March 07, 2024 Ep. 32 – Q of the Week: Tips To Optimize Sleep Quality
What is your best advice for optimizing sleep quality? I make sure to get 8 hours of sleep opportunity, but my Oura says I don’t get a lot of restorative sleep and that correlates with how I feel when I wake up. I take magnesium and Ashwaghanda before going to bed and I’ve tried GABA (which didn’t do anything for me), any other tips?
Links
PHAT Muscle Supps- www.phatmuscleproject.com
John
IG: @teamgorman
Email: [email protected]
Lisa
IG: @nutritioncoachingandlife
Email: [email protected] Website: www.nutritioncoachingandlife.com
...more
9min
February 27, 2024Ep. 31 Fat Loss In Stages
What’s different if we have a lot of body fat to lose and what qualifies as ‘obese’?
BMI classifications for obese/overweight
We can be more aggressive in our deficit
How to set starting cals
Difference in Leptin/Ghrelin potentially
Easier to see muscle growth/ retain lean body mass in a deficit
We have a longer journey ahead of us
Often struggle with the ‘basics’ (walking, vegetables, not drinking your calories…)
What sort of periodization/ stages are we talking about
Exactly what deficit are we talking about and for how long?
4 step process to set up cals and macros
Why the breaks in between and how long for?
Biggest struggles we see in those long journeys
Focusing on habit goals and wins instead of just the numbers, i.e. staying motivated after the initial results.
Environment and the people around often present the biggest hindrance to habit change.
Need to create a new identity.
Additional supplements that may be necessary
How to make sure we keep the weight off? (reverse diet, coaching throughout maintenance, practicing flexibility throughout and not restriction)
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
...more
55min
February 07, 2024Ep. 30 Fat Loss Stalls Deep Dive
In this episode we do a deep dive into all things fat loss stalls. Show notes and links below, enjoy!
What constitutes a plateau? (duration, what markers are we looking at etc.)
Why do they happen (metabolic adaptation explained – BMR, less NEAT, maybe even less EAT and slightly lower TEF also, and how this is actually a genius mechanism your body has for survival
What questions should we ask ourselves first?
Consistency?
More stress or less sleep?
How “clean” has the diet been?
More estimations with food? Higher sodium or carbs?
Other hormonal things going on? Why high cortisol impacts CICO.
What do we manipulate next? Activity or food or both and how much?
Does the approach differ between Gen Pop & Competitor?
When does a plateau indicate that’s best to “end” the diet (high life stress, calories are already low…)
What additional “hacks” do we have (e.g. glucose disposal agent, berberine, post-meal walks…)
Can we prevent plateaus? Refeeds vs. no refeeds. Diet breaks.
What to take from this: This is why one set of macros won’t “work” forever and why a coach is so, so helpful. Also why you should reverse diet after your dieting phase.
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
...more
53min
December 29, 2023 Ep. 29 Q of the Week- How Hydrated Should You Be?
The latest PHAT Muscle Project podcast Question of the Week is up and we dive into figuring out how hydrated you should be. This is a very individual topic but the we cover it in a way everyone can figure out where to start and where they should be. Enjoy!
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:IG: @teamgormanEmail: [email protected]
Lisa:IG: @nutritioncoachingandlife Email: [email protected]Website: www.nutritioncoachingandlife.com
...more
8min
December 13, 2023Ep. 28 Advanced Supplementation
Advanced Supplementation:
Why advanced supplementation for physique enhancement can be very important- What it is and what it isnt.
Basics everyone should have?
Examples of advanced supplements:
– Intra workout carbs and EAA’s
– Testosterone boosters
– Cortisol reduction
– “Fat Burners”?
– GDA’s/ glucose disposal agents
Is supplementation really required or can we hypothetically get everything we need from whole foods?
“Must-take-supplements” for nearly everyone and why
EAA/BAA/Glutamine
Collagen?
Metabolism support?
Blood sugar support? (Berberine, Inositol etc.)
Sleep and stress support? (Ashwagandha)
Protein Powder: Whey – when to use Concentrate vs Isolate vs Casein, Plant-Based – What to look for.
Links:
PHAT Muscle- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
...more
53min
November 25, 2023 Ep. 27 Q of the Week- Cardio Timing
Great question of the week this week! Does cardio timing matter and if so, when should you do it?
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
...more
10min
November 04, 2023Ep. 26 Deepdive: Metabolic Capacity and Reverse Dieting
Who started it?
Purposes of a reverse diet (differences between competition and gen pop clients who have been at low calories for years or those who simply reach their goal weight and want to maintain) – metabolism, hormones…
What is the mechanism of it (i.e. how does our metabolism adapt to more food when weight often stays the same)?
How to Reverse Diet
What sort of increase are we talking about (percentage of total cals roughly)?
How frequently do we increase
Increase through carbs or fats or both and why?
When do you know you have “finished” reverse dieting, i.e. how do you know you have reached maintenance?
How much fat do we expect to gain if any?
Helpful mindset tips when embarking on a reverse diet (addressing fear of gaining weight or simply eating more)
Examples of impactful or memorable reverse dieting clients from our time coaching?
Links:
John’s Reverse Dieting Book- https://www.amazon.com/stores/John-Gorman/author/B012QI3R44?ref=ap_rdr&store_ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
...more
55min

FAQs about Phat Muscle Project:

How many episodes does Phat Muscle Project have?

The podcast currently has 55 episodes available.

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