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Phat Muscle Project
Phat Muscle Project episodes
- Ep. 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
55 min - Ep. 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
53 min - 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.com8 min - Ep. 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
53 min - 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
10 min - Ep. 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
55 min - EP. 25 Hunger Deepdive
In this episode we tackle one of the most misunderstood parts of dieting and physique enhancement- hunger!
- – The mental aspect of dieting, expect to be hungry
– the fine line with Whole foods & IIFYM (appetite suppressants gum, coffee, diet sodas etc yes or no)
– Hunger in a reverse diet – reversing quickly
– No hunger in a surplus
– HOW TO CHANGE YOUR VIEWS ON FOOD/DIETING OVER TIME
– VOLUME EATING
– ARTIFICIAL SWEETENERS
- Meal Prep Tips
– What, how often, kitchen gadgets (air fryer etc), how strict do you have to be, bulk meals
– Meal prep companies, frozen meals, convenient foods, what to keep in your pantry
– “PRE-PREPPED” FOODS
– MEASURING METHODS
- Our personal staple meals and foods.
- HOW OUR “CHEAT MEALS” HAVE CHANGED OVER TIME
Outro – Upcoming episode:
The truths about the coaching industry – what does this job really entail?
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Jeff:
IG: @firstcalloutfitness
Email: [email protected]
Website: www.firstcalloutfitness.com
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
58 min - Ep. 24 Creatine Questions Answered
Why does weight usually increase when first starting creatine? Is it good or bad? And how should I best be taking creatine (time of day, dosage, loading or not etc.)
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Jeff:
IG: @firstcalloutfitness
Email: [email protected]
Website: www.firstcalloutfitness.com
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
14 min - Ep. 23 Muscle Building Hacks & Tips
- Foundation: What is Progressive Overload
- Periodizing your training (in micro, meso- and/or macro cycles) – Why or Why not?
- Importance of Rest (between sets & rest days) and Sleep and how to initiate recovery faster (e.g. downregulatory breathing, supplements etc.)
- Under- (and over) rated Training Techniques like dropsets, rest/pause, slow negatives, forced reps etc.
- Finding the right degree of novelty (for example when it comes to exercise, machine or training program selection) and giving something time.
- Adding bands, forced eccentrics, pre exhaustion for better mind muscle connection, 2x a day training in short bursts.
- Bonus: Belts, Wrist Wraps, Grips, Chalk, Intraworkout nutrition/hydration, Visualization, Training partners, Filming yourself/having a coach…
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Jeff:
IG: @firstcalloutfitness
Email: [email protected]
Website: www.firstcalloutfitness.com
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
44 min - Ep. 22 Q of the Week- Preferred Training Splits
In this episode John, Jeff and Lisa share their preferred training splits for clients and why. Enjoy!
Links:
PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: [email protected]
Jeff:
IG: @firstcalloutfitness
Email: [email protected]
Website: www.firstcalloutfitness.com
Lisa:
IG: @nutritioncoachingandlife
Email: [email protected]
Website: www.nutritioncoachingandlife.com
13 min
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