Phat Muscle Project

In this episode John and Jacob answer questions sent in over insulin sensitivity, adding cals and dropping fat, outside of the box exercises to add to your arsenal, and yes or no on cardio in the offseason. Enjoy!

www.phatmuscleproject.com

John email [email protected]

Jacob email [email protected]

In this episode we share a fun podcast John did on Hey Coach Radio with Will Grazione! Topics include elite macro tracking, changes to training/dieting/supplementation over the last 15 years as a coach, dopamine and social media, writing books, starting a supp company and much more. Enjoy!

Email John use [email protected]

PHAT Muscle Supps www.phatmuscleproject.com

In this episode elite coach Jace Lopez joins the show to answer questions on insulin sensitivity and resistance, competition athletes and gen pop clients and the difference in working with them, body fat set point and maintaining conditioning, refeeds, diet breaks, and much much more. Enjoy!

Links:

PHAT Muscle Project- www.phatmuscleproject.com 

John’s Email [email protected]

Jace Email  [email protected] 

Jace Social-   https://www.instagram.com/jace_lopez_/ 

In this episode Dr. Pete Fitschen joins to show to answer questions on topics covering specific foods and fat loss and why it matters in some instances, ones that work well ones that dont, cardio and NEAT and step counts, how the properly pick a show and know going into a prep what to expect when targeting shows, thoughts on RPE scale and RIR and why Pete isnt a fan, and more. Enjoy!

Links:

Sign up for the PHAT Muscle Academy- www.phatmuscleproject.com 

John’s Email [email protected]

Pete’s Email [email protected]
Pete’s Book “Bodybuilding- The Complete Contest Prep Handbook” 

In this episode top coach Cliff Wilson joins the show to talk about how to make sure you are ready to start your next contest prep or diet phase.  Topics include building metabolism, what an offseason should look like, the mental side of transitioning, self awareness, cortisol and stress when starting a prep wrong and what that looks like on stage, a champion’s mindset, and we also talk about our next speaking engagement at the PHAT Muscle Academy and news on the future of the Physique Summit Conference.  Enjoy!

Sign up for the PHAT Muscle Acacemy- www.phatmuscleproject.com 

John’s Email [email protected]

Cliff’s Email [email protected]

Cliff’s IG @cwteamwilson

Cliff’s Book “Bodybuilding- The Complete Contest Prep Handbook”  

In this episode John and Jason tackle questions over training early in the morning and nutrition, hydration, whey isolate versus blended proteins after workouts, restoring adrenals and receptors from high caffeine use, and more. Enjoy!

Links:

PHAT Muscle Supps- www.phatmuscleproject.com 

John’s Email [email protected]

Jason’s Email [email protected]

Jacob’s Email [email protected] 

Links:

PHAT Muscle Supps- www.phatmuscleproject.com 

John’s Email [email protected]

Jason’s Email [email protected] 

THANKSGIVING DAY LICENSE TO EAT PROTOCOL

Feel Free To Share:

Here is the exact email I send to all my clients for Thanksgiving week so they can eat with their family and not worry about fat gain. I have been doing versions of this for years and have never had a problem what-so-ever when a client eats without worry. Enjoy and fee free to share!

“Ok here is what I want you to do for Thanksgiving week:

Starting Monday I want you to pull all the carbs out of your diet except your pre and post workout meal. This will deplete you from Monday to Wednesday so you have more room to eat on Thanksgiving and store less fat. So that’s the first step, it’s only 3 days.

Workout Monday- Wednesday in ONLY the 20-30 rep ranges. Do all high reps here, that will deplete muscle glycogen along with lower carbs to allow you to eat without fat gain.

Do HIIT cardio, 5 HIIT after each workout Monday- Wednesday. That will help deplete as well.

Thanksgiving day- wake up, and hit the gym and do a full body workout in the 20-30 rep range to prime muscles to accept the food. (if you are planning on a 5k or something like that then that’s fine as well, just make sure get in some form of exercise first). here is what the full body fast high rep workout could look like:

20-30 reps, 3 sets per exercise

chest press machine x 3

shoulder press x 3

lat pulldowns x 3

curls x 3

tricep extn x 3

leg press x 3

leg curl x 3

calf raises x 3

crunches x 3

This workout is about 20-30 mins long and will deplete you.

Then, eat whatever the hell you want on Thanksgiving, but DONT go apeshit. This isn’t a license to eat 10k cals. Enjoy some food with family, eat some pie but not the whole pie. If you have multi meals to eat at different places then just eat some at each one. Don’t over think this, enjoy family and eat.

If you have to eat on multiple days like Thurs and Friday, just repeat the workout again Friday morning and then go eat that day. “

Enjoy your Thanksgiving week everyone!

In this episode we talk shop with NuEthix Co-Owner and CEO Stephaney Theobald! We delve into her experience as a business leader, athlete, coach, multi supplement company owner, advice for entrepreneurs out there, the reality of owning your own supplement company, and so much more. Enjoy!

Links:

Steph IG and email https://www.instagram.com/stephaney_theobald/  , [email protected] 

PHAT Muscle Supps- www.phatmuscleproject.com 

John’s Email [email protected]

Jacob’s Email [email protected] 

In this episode John is joined by Jacob Klessens and they cover topics such as tracking macros per mea and per day, grey foods, foods we do eliminate for contest prep (or dont), avoiding fat gain for the holidays coming up, nutrition labels and what to be aware of, best carb sources before and after workouts, and more. Jacob helps bring a ton to the show not only as a registered dietitian but he’s also a multi time show winner to include the pro stage, and a coach as well. Enjoy this episode and please leave a review, we are giving out a $200 PM supps gift card to use online coming up here in the next few week to one lucky person leaving a review!

Links:

PHAT Muscle Supps- www.phatmuscleproject.com 

John’s Email [email protected]

Jacob’s Email [email protected] 

In this episode we break down what true stalls are and are not, ways to fix them, things to look out for, diet breaks, supplements, and much much more. Enjoy!

Links:

Fat loss supps- www.phatmuscleproject.com 

John’s Email [email protected]

Jason’s Email [email protected] 

www.phatmuscleproject.com 

Anytime Fitness gyms – https://www.facebook.com/AnytimeFitness.SpringfieldMO