Phat Muscle Project

By Phat Muscle ProjectBusiness Entrepreneurship Health & Fitness Education Fitness How To

Phat Muscle Project episodes

July 25, 2024Ep. 51 Setting Up Macros – Your 4 Step Guide for 2024
In this episode, we will provide a comprehensive 4 step guide on how to set up your macros. Learn how to strategically set your macros to optimize your nutrition and reach your health and physique goals. This video will equip you with the knowledge and skills needed to succeed, especially as a beginner!
What does your intake form/process look like? – meet the client where they are at!
How do you determine their initial calorie target?
Where to set macros?
How do you determine periodization and if they get refeed days?
How often do your clients check in with you?
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
42 min
July 18, 2024 Ep. 50 Macros PER MEAL vs Macros PER DAY: Which is more important?
In this episode, we delve into the debate of Macros per Meal versus Macros per Day. Which approach is more important for your nutrition and fitness goals? Join us as we explore the differences and benefits of focusing on counting macros in each meal versus just hitting them at the end of the day. Listen now to gain a better understanding of how to optimize your macros intake for maximum results.
Stay tuned for expert tips and advice on how to make the most out of your macro tracking!
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
13 min
July 12, 2024Ep.49 Five Strategies To Be A GREAT Coach For Women
In this podcast, we will cover essential tips and strategies on how to be a great coach for women. Whether you are coaching in sports, business, or life in general, understanding the unique needs and communication styles of women is key to being an effective coach. Learn how to empower, motivate, and support women to reach their full potential. Listen now to become the best coach you can be for the women you work with!
Meal frequency
Thoughts on Cycle Synching (and what the science says)
The importance of supporting digestion and liver
Training considerations
Positive feedback & connection
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
51 min
July 03, 2024 Ep. 48: Low Fat Diet – What’s Too Low?
In this video we cover the top of low fat dieting and what is considered too low?
Topics include energy, hormone function, hunger, and more. Enjoy!
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]Website: www.nutritioncoachingandlife.com
7 min
June 25, 2024Ep. 47 HIIT vs Steady State Cardio – Which Burns More Fat?
In this episode, we will be diving into the debate of HIIT (High-Intensity Interval Training) versus steady state cardio to determine which one burns more fat. We will discuss the benefits of both types of cardio, how they impact fat loss, and which may be more suitable for your fitness goals. Stay tuned to find out the best cardio approach to help you achieve your fat loss goals effectively!
What is Steady State Cardio – Pros and Cons
What is HIIT – Pros and Cons
John’s history of pushing the extremes on both sides
Today: Read the individual and the context!
What a protocol with both types of cardio could look like
Links
PHAT Muscle Supps- www.phatmuscleproject.com
John
IG: @teamgorman
Email: [email protected]
Lisa
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
54 min
June 18, 2024 Ep. 46 – Traveling & Dieting: Tips & Hacks You Need To Know
In this week’s question of the week, we talk all about how to approach your diet when traveling! We share some tips and hacks that will make your journey stress-free and healthy. From packing smart snacks to finding nutritious options on the go, we’ve got you covered. Stay on track with your health goals while exploring the world with these must-know tips!
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
22 min
June 11, 2024Ep. 45 – Accelerate Your Glute Growth- Fixing a Weak Body Part
In this episode we dive into effective strategies to help you grow your glutes fast and fix that lagging body part (or any other body part for that matter). Whether you’re a beginner or an experienced lifter, these tips and strategies will target glute growth and help you achieve the results you’ve been working towards. Say goodbye to flat glutes and hello to a stronger, more muscular physique!
Get clear on your WHY – why is this important to you?
Strategies – nutrition, training, other.
How to deal with road blocks.
Tips and advice in regards to mindset.
Links
PHAT Muscle Supps- www.phatmuscleproject.com
John
IG: @teamgorman
Email: [email protected]
Lisa
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
52 min
May 31, 2024 Ep. 44 – Optimal Meal Frequency for Bodybuilding GAINS! (2024)
Have you ever wondered what’s better for hypertrophy – eating 6 to 8 meals or 4 to 5? With today’s Question of the week episode we delve into the optimal meal frequency for maximizing gains in bodybuilding!
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
11 min
May 25, 2024 Ep. 43 – Testosterone Replacement Therapy Q&A: Everything You Need to Know!
In this informative episode we dive into everything you need to know about Testosterone Replacement Therapy (TRT) through a Q&A format. Get all your questions answered and learn about the benefits, risks, and considerations of TRT. Whether you’re considering TRT or just curious about the topic, we’ve got you covered! Don’t forget to like, comment, and subscribe for more health-related content!
– “What will happen if I don’t get TRT and my test stays low but I want to do a show?”
– “Can I start and stop TRT if I want on my own? What happens if I forget to take it?”
– When should I get labs done when on TRT? So many days after a dose or what’s best?
– “I heard you can use injections under the skin instead of in the muscle is that true?”
– “I hear about people using anti-estrogens but my doc didn’t mention that to me, should I worry and what should I look for to see if I need that?”
– “Is HCG necessary when on TRT?”
– “I am having a hard time getting my doc take my low T seriously, my test is 320 total and I feel terrible. Any advice on things to tell him or ask for?”
– “I cant get my doc to listen so I am going to leave and find someone else. Should I try and find a TRT clinic or just try and go to another docs office?”
– What’s a common starting dose for both men and women for TRT?
– “What happens if I stay very lean for a few months to do multiple shows?” (natural vs. enhanced)
– How much DIM and boron do you recommend for men and women to help boost FREE Test?
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
43 min
May 14, 2024Ep. 42 – Boost Testosterone Naturally! The Ultimate Guide to Maximum T-Levels
Learn how to naturally boost your testosterone levels with our ultimate guide! Discover the best strategies, supplements, and lifestyle changes to maximize your T-levels and optimize your overall health. Say goodbye to low energy, decreased muscle mass, and reduced libido – it’s time to take control of your testosterone production and feel your best self again! Watch now to learn how to achieve maximum T-levels the natural way. See show notes below:
Risks of low T:
Reduced muscle mass and strength
Decreased bone density
Erectile dysfunction
Mood changes
Increased risk of cardiovascular disease
What exactly is Testosterone and what markers should we test for?
Sex hormone that helps regulate sex drive, bone mass, fat distribution, muscle mass and strength, recovery, drive and motivation, production of red blood cells and sperm for men.
Free Test helps your body recover, grow, hold onto muscle, and much more.
BOTH measurements are crucial to know for physique enhancement.
What are some good values?
Total Test Men- 280-1100 ng/dl. Men: at least 500 or above for physique enhancement.
Total Test Women- 8-60 ng/dl or 8-48 ng/dl. Ideally 20 or higher.
Free Test Men- 4.1-23 ng/dl. Ideally 12-18 or more.
Free Test Women- .2-2.6 pg/ml or 0-4.2 pg/ml.
Why do total Testosterone Levels drop?
Age, genetics, constant dieting, stress and cortisol, and I have seen most people obese for a long time end up on HRT.
Number 1 reason I see lower test levels- CORTISOL chronically high.
When cortisol is chronically HIGH, your body makes more cortisol and LESS testosterone. (and other hormones like thryoid, progresterone, etc)
Lower body fat levels, even staying “too lean”
Chronic dieting, not enough time spent letting hormones get back to a healthy state.
Stepping on stage. It will take most people 4-5 months to get back to a normal levels. Too many people try and diet again when they aren’t recovered.
Why do Free Testosterone Levels Drop?
As total drops, so will Free T.
You might also see on labs Sex Hormone Binding Globulin (SHBG) go up, when this happens Free T goes DOWN. Stress causes SHBG to be high which then lowers FREE T.
SHBG ranges- 14-95 nmol/L (you want mid of the road)
Genetics
The lower your Free T, the less muscular you will look and have the ability to build muscle.
Dieting down I often see these folks wither away, even with a decent Total T
Dieting with Low Testosterone and why it’s a mistake.
Saliva Test
START w/ Cortisol. Get a 4 point saliva test.
Ranges on 4 Pt Life Extension Saliva:
AM- 14.0 – 25.0 nmol/L
Noon- 5.0– 10.0 nmol/L
Evening- 2.0 – 5.0 nmol/L
Night- 1.0 – 4.0 nmol/L
Blood reading not the best
Ranges depend on brand of test kit
AM- 6.2 – 19.4 PM- 2.3 – 11.9 ug/dl etc
Ways to increase Testosterone naturally:
Healthy body fat levels & exercise (deload weeks)
Macros, hydration & food quality
SLEEP (the dangers of mouth breathing) & stress management
Temperature (cold exposure & temperature of gonads)
Supplements (Ashwagandha & Rhodiola which lower SHBG and Cortisol, Tongka Ali, Vitamin D, DHEA)
Boost test with DAA, Chrysin, Boost Free T with DIM and Boron, Dosing with high enough amounts is key.
What about HRT
Personal choice, talk to your doctor.
It’s recommended to get natural levels as high as possible and see where they settle.
Health > Competing in natural feds.
Injections, cream, oral, pellets in that order are the most reliable.
Cortisol will be lower in general due to test levels being dictated by outside source.
This is medicine administered at doses to get you to normal or upper levels, not blasting cycles
Bottom Line:
You can take all the supps in the world, but if stress is high due to work, relationships, training, etc your test levels likely wont improve. It’s not that the supps don’t work, or these recommendations, your cortisol and normal life routine are the likely causes. And sometimes that’s ok and we cant fix a stressful job, or kids setting off messes in the house daily or just seasons of life.
9/10 success rate with clients, but the 1/10 is always something unchangeable.
Most I see with little improvement are entrepreneurs, school teachers, nurses, lots of kiddos and people with a lot of animals believe it or not. Burning candle both ends.
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]Website: www.nutritioncoachingandlife.com
59 min

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