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Phat Muscle Project
Phat Muscle Project episodes
- Ep.41 – Keto Diet: How To Transition Off & Avoid Fat Gain
Learn how to safely transition off the keto diet without experiencing fat gain. In this podcast, we discuss effective strategies to gradually reintroduce carbs into your diet while still maintaining a healthy lifestyle. Whether you’ve reached your goals or are looking to switch to a different eating plan, these tips will help you navigate the transition smoothly. Watch now to ensure a successful exit from the keto diet!
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]Website: www.nutritioncoachingandlife.com
12 min - Ep. 40 – The Ultimate KETO DIET Guide For 2024
In this episode we discuss everything from possible reasons to do/not to do keto, best ways to set it up, what to be mindful of and so much more! For details check out the show notes are below. Enjoy!
- What is a ketogenic diet? What would be some reasons for (or against) a ketogenic diet? (clinical settings, offseason, prep, insulin sensitivity reset…)
- Why do we drop weight so quickly going into keto?
- What does it take to get into ketosis and how long? What is fat adapted and carb adapted? Should you measure getting into ketosis? Urine or blood?
- What are the 3 different types of keto diets? The “right” fats and how not to do keto.
- How to set up a keto diet.
- How researchers set up a keto diet and why it’s not ideal;
- Is there a best way to start off and get into ketosis quickly?
- What is the keto flu and what to do. What are the things that can sabotage keto and cause someone to float in/out?
- Common myths – Damages metabolism, muscle loss, hurts insulin sensitivity, feel terrible, easy to gain fat after it’s over
- Anything specific around the workout? MCT’s? What about fiber?
Conclusion: Remember, it’s a tool that most people cant do long term. Can cause some issues with food.
Also: in next week’s episode we will discuss HOW TO TRANSITION OUT OF KETO!!
Links
PHAT Muscle Supps- www.phatmuscleproject.com
John
IG: @teamgorman
Email: [email protected]
Lisa
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
55 min - Ep. 39 – Answering YOUR Bodybuilding Questions – Everything You NEED to Know
In this episode we answer your questions covering topics such as how much cardio you should be doing in an Off-Season, why or when we recommend intra-workout carbs, if Glutamine is a supplement you should be taking and more! Show notes are below. Enjoy!
- What’s your number 1 tip for growing your business to 6 figures? And, how realistic is it that someone can get to 7 figures as a coach/trainer?
- I know you are an advocate of intra workout carbs and a certain dietary set up with pre and post workout nutrition, can you let us know what you have seen work the best for physique enhancement?
- I am an advanced athlete (12 years of training), what amount of muscle gain can I expect realistically per month?
- If a female athlete lost her period in a prep, how long can it take to get her cycle back?
- How much cardio do you recommend in an off-season and what kind?
- How much glutamine should I be taking for general health? I have heard 20g per day, but then there are also supplements with 500mg serving capsules so I am not sure what to go with?
- John, how much weight do you like to see your clients gain in an off season (minimum and maximum)?
Links
PHAT Muscle Supps- www.phatmuscleproject.com
John
IG: @teamgorman
Email: [email protected]
Lisa
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
53 min - Ep. 38 – Cortisol & Fat Loss: The Science You Need to Know in 2024
- What is Cortisol?
- What causes chronically elevated cortisol in the body
- How Cortisol ties to training, cardio, low cals, outside stress, caffeine, etc.
- Who are the individuals with the biggest issues?
- Impact on insulin sensitivity, fat loss, muscle gain, thyroid, mood, appetite…
- If not fixed what happens?
- What to do to lower cortisol?
- Sleep hygiene
- The right amount and kind of food and hydration (anti-inflammatory diet is helpful)
- Managing training stress & stimulant consumption
- Mindset and how we view and perceive stress
- Cortisol management leading up to a show/ competition
Links
PHAT Muscle Supps- www.phatmuscleproject.com
John
IG: @teamgorman
Email: [email protected]
Lisa
IG: @nutritioncoachingandlife
Email: [email protected]Website: www.nutritioncoachingandlife.com
53 min - Ep. 37 – Best Training Recovery Methods For Physique Enhancement
In today’s episode we cover everything you need to know about the best RECOVERY METHODS for Physique Enhancement! Areas of discussion include why it’s even important that we recover quickly, how to find your optimal recoverable volume (ORV) or what you can do in terms of nutrition to assist with that . Enjoy!
- How physique goals and schedule are tied to recovery- how many days we train, how many off days, the type of jobs we have, etc.
- Define training age and why it’s important to recovery.
- Recovery for athletes who are natural and those who are assisted/TRT and why it’s different.
- Training – Why is it even important to recover as quickly and as best as we can?
- Progressive Overload/ Super-Compensation
- Maximal Recoverable Volume/ Optimal Recoverable Volume/ Insufficient Volume
- What to tweak first: Add extra rest day? Decrease intensity/ increase RIR? Less reps/sets? Longer rest? Different exercises?
- Recovery through Nutrition
- What role does Calorie level play and Protein (quantity and quality?)? Overall food quality?
- Timing/ Frequency and Supplements?
- Opinion on Cold Plunge, Foam Rolling, Stretching, Massages, Thera Guns etc.? Mental Aspect
- Recovery through Sleep
Links
PHAT Muscle Supps- www.phatmuscleproject.com
John
IG: @teamgorman
Email: [email protected]
Lisa
IG: @nutritioncoachingandlife
Email: [email protected]Website: www.nutritioncoachingandlife.com
56 min - Ep. 36 – Q.O.T.W. Saturated Fats
What’s your recommendation when it comes to Saturated Fats? Do you give clients an instruction on how low to keep it or is that not something you worry about?
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
9 min - Ep. 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
49 min - 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
12 min - Ep. 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
50 min - 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
9 min
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