2:30 Is program hopping bad
6:05 How to deal with loose skin
9:47 Thoughts on quick diet breaks
14:32 Trouble with hard training in caloric deficit
19:23 Can people with hypothyroidism use the app
22:15 Healthy maintainable body fat percentages
25:40 How does one stay focused in maintenance
30:21 Success stories from real clients
33:50 How important is it to select body type in app
36:10 Hunger management strategies
37:53 Can you deload during a cut
38:52 How often to increase calories during maintenance
40:15 When to restart a hypertrophy template if you miss training
43:35 Shifting macros from one meal to another

0:25 RP Transformation challenge
2:00 How to enter maintenance after a cut with the app
4:14 How can you improve mindset and feel content with goals you achieve
11:16 How to rate your workout difficulty for the RP App
18:20 Scale isn't going down, when to end a cut
20:40 Can you skip maintenance
22:00 Can you use the app for a mini cut
24:06 Food differences for athletes vs general population
28:00 Can you have body recomposition on maintenance
30:22 Starting in maintenance without doing a cut first
31:14 Do women on menopause need to adjust anything in the app
34:30 How to treat diet on vacation right after I cut
36:37 How to deal with getting too full on maintenance
39:29 What happens to your metabolism on maintenance vs a cut
40:42 How to set a realistic weight loss goal
45:46 How the app deals with fat levels relating to hormone health
47:10 How to get new people started with RP

1:22 How to deal with the mental side of massing as a female
7:18 Eating more freely on maintenance
15:45 Should you keep the same food choices from cutting to maintenance
21:58 How many calories to add for a mass phase
23:27 How to exactly transition from cut to maintenance using the RP diet App
28:48 How much to change calories after maintenance phase
31:37 Having trouble getting motivated on a second cut
35:47 How to transition out of the breast feeding templates
36:51 Difficult to find pictures of women massing
41:39 Why is RP app giving different macros then before
43:46 Questions about female physique training templates

0:31 Derek Wilcox lightest person to squat 1000bs
2:57 Current client success stories
8:06 Body weight may go up when waist gets smaller
13:35 How to take waist measurements properly
17:40 Why Monday morning weigh ins are different
22:06 Evaluating progress by strength gain
28:00 Water effects on weight
33:24 Water cuts for competition
38:55 How to deal with weight fluctuations
46:42 Travel causing weight fluctuations
52:00 Estimating calorie expenditure with apps
56:00 Closing summary of weight fluctuations

0:14 Talking about maintenance
4:30 Changing goals during maintenance
6:03 How much weight gain to expect during maintenance
11:45 RP diet shows you how to eat sustainably
13:22 How does Mel recommend starting maintenance with clients
15:05 Mel's mega cheat meals
18:16 Don't choose extremely fast weight loss diets
20:35 How to reintroduce food after a cut
29:18 How long should maintenance last
33:03 Mel's current fat loss diet
40:30 Chronic dieting
46:31 Maintenance should be a time to have more fun
51:18 How to avoid eating food you don't actually want to eat
57:00 Dealing with hunger at the end of a cut

5:28 Staying focused with diet and nutrition after goals are met
7:15 Maintenance for recovery
10:14 Addressing concerns with caloric increase after diet
14:00 The three types of goals
16:05 SMART goals
20:07 Punishment vs reinforcement
26:05 Setting diet goals with clients
30:55 Goal chunking
34:53 Start off diets easy and basic
36:32 How to set performance goals
40:02 Gym performance decline while cutting
47:00 Setting goals while on maintenance

4:37 Importance of a training log
6:55 Lack of resources about training in the early 2000s
12:02 The "super squats" program
13:45 How Robert found RP
19:53 Roberts early experiences with dieting
23:22 Health isn't always top priority for pro athletes
28:41 Client success stories
31:21 Common client struggles
38:10 Dealing with weekend eating and bad diet advice
42:05 Carb phobia, not training hard enough
48:30 Explaining workout intensity
55:24 Training with proper amount of weight

1:13 Brent's background
6:17 Family reaction to him wanting to be a navy SEAL
8:40 Dealing with negative reactions
10:40 David Goggins stories
16:34 Fixed vs growth mindset
19:55 Nutrition in the SEALs    
26:45 Why Bret wrote 'Embrace The Suck'
35:15 Tools for struggling with fitness and nutrition
42:46 The most important elements of gaining expertise
47:35 Finding balance and tradeoffs
53:46 Importance of keeping in mind long term goals
56:55 How to find Brent

0:27 Diet pep talk