This week's episode of the podcast is all about the basics and dialing in your macros (macronutrients). There are three macronutrients: fat, protein, and carbs, and they are responsible for all body functions. To optimize your fitness goals and improve your body composition, tracking your macros is as essential as a well planned strength training routine. We explain why tracking is important and why you don’t have to do it forever. Then we breakdown what you need to know to start tracking your own macro intake, and the amount of grams or percentages of each macro are optimal for strength gains and body composition improvement. If you’re not into tracking, we talk about why only tracking your protein is all you need, and we spell out the exact steps that you can take to measure your protein intake.

In this episode we discuss: 

• Why Are Macronutrients Important?
• The importance Of tracking maintenance calories first
• How to track your macros
• Apps to help you track
• Weighing your food
• ALWAYS track protein
• How much of each macronutrients do you need?

Resources: 

• Blog: What Are Carbohydrates? Everything You Need To Know: www.barpathfitness.com/blog/what-are-carbohydrates-everything-you-need-to-know
• Blog: Protein 101: Should You Eat Meat?: www.barpathfitness.com/blog/protein-101-should-you-eat-meat
• Reverse Dieting Guide: https://barpathfitness.com/blog/reverse-dieting-guide/
• Nutrition for Muscle Building, Episode 161: https://strongerthanyourboyfriend.buzzsprout.com/1998045/14581548-nutrition-for-muscle-building
• Finding Maintenance Calories Guide: https://barpathfitness.com/blog/how-to-find-your-maintenance-calories/
• The Relationship Between Alcohol and Training, Episode 28: https://strongerthanyourboyfriend.buzzsprout.com/1998045/11520280-the-relationship-between-alcohol-and-training?t=0

Join our Stronger Than Your Boyfriend Facebook groupto ask questions that we will address them on the podcast!

Question 1: Can you explain the difference between a dietitian and a nutritionist?

Question 2: I can’t hit past 90 degrees on my squats without elevating my heels. I am working on my hip and ankle mobility. Should I continue to elevate my heels or lower the weight and continue working on mobility?

Question 3: What is the point of Zercher squats?

Tune in to hear our answers!

Check out our STRONGER  program www.barpathfitness.com/stronger

In today’s episode, we discuss different workouts for a few more outdoor sports. 

We discuss:

• Workouts For Surfing
• Workouts For Rock Climbing
• Workouts For Swimming
• Workouts For Kayaking/Paddleboarding

Join our Stronger Than Your Boyfriend Facebook groupto ask questions that we will address them on the podcast!

Question 1: I’m very quad dominant and want to grow my glutes - recommendations?

Question 2: Is the stair stepper good for losing weight?

Question 3: Does your size matter when it comes to the amount of pull ups you can do? I find doing multiple reps is so hard for me because I’m 5’7” & 165 lbs…

Tune in to hear our answers!

Check out our program STRONGER www.barpathfitness.com/stronger

In today’s episode, we discuss various workouts for a few outdoor sports. 

We discuss:

• Workouts For Skiing & Snowboarding
• Workouts For Trail Running
• Workouts For Cycling & Mountain Biking

References:

Strength Training For Runners

Join our Stronger Than Your Boyfriend Facebook groupto ask questions th

Question 1: What’s the difference between regular and close grip bench press?

Question 2: Does standing burn many calories?

Question 3: Why does your metabolism slow down as you age? 

Tune in to hear our answers!

Check out our program STRONGER www.barpathfitness.com/stronger

In today's episode, we discuss various money-saving tips for health and fitness enthusiasts. 

- Building a Home Gym on a Budget
- Affordable Gym Memberships and Hacks
- Eating Healthier on a Budget
- The Important Of Meal Planning 

Join our Stronger Than Your Boyfriend Facebook groupto ask questions that we will address them on the podcast!

Question 1: I walk 30 minutes per day on training days and an hour on rest days. I feel like the hour walks are cutting into my day. Will I gain weight if I cut back on walking?

Question 2: I workout early in the AM. Should I be eating something before I workout if I’m trying to gain muscle?

Question 3: What is The Arnold?

Tune in to hear our answers!

Check out our program STRONGER www.barpathfitness.com/stronger

In today's episode we discuss the three types of periodization.

We discuss:

- What Periodization Is
- Linear Periodization
- Benefits of Linear Periodization
- Drawbacks of Linear
- What Daily Undulating Periodization (DUP) Is
- Benefits of DUP
- Drawbacks of DUP
- What Block Periodization Is
- Benefits of Block Periodization
- Drawbacks of Block

References:

Progressive Overload, Periodization, and Programming

Join our Stronger Than Your Boyfriend Facebook groupto ask questions that we will address them on the podcast!


Question 1: What do you think about keto breads, tortillas, cookies, etc?

Question 2: Is losing weight supposed to be fun, surrounded by friends or miserable, surrounded by pain and misery?

Question 3: What are your thoughts on you break down muscle in the gym and rebuild it out of the gym?

Tune in to hear our answers!