The Bodybuilding.com Podcast

Team Bodybuilding.com athlete and IFBB Bikini Pro Taylor Chamberlain shares her fascinating story of finding her way in fitness, watching her parents take the stage when she was a teenager, and figuring out how to thrive with flexible dieting.

Highlights:

- Her earliest fitness memories in the gym daycare

- "I think when I was 13, maybe 12-13 years old, that's when I first remember going in the gym, and my mom and dad kind of showing me the ropes. I just fell in love because I loved the way that I felt afterwards, like my heart rate was up, and the endorphins came, and I felt strong. I kinda just got addicted from there."

- On competing: "[My parents] were so enthusiastic… I really thought that was cool to see them go through that physically, but also how they grew so strong mentally, and how they were able to not let it faze our relationship, like our family."

- When tragedy struck in the middle of her dad's bodybuilding debut, and how the family rallied together to face it.

- Her own dark and "restricted" period of eating: "I only could eat certain foods, because the magazines told me I could. And I had to do cardio twice a day, and it didn't matter what got in my way, I was going to do it, and I was going to eat at noon. Just totally ritualized."

- "I feel like that, going through all of that, it's definitely helped me spread the message that I want to today… Fitness and nutrition should enhance your life, rather than make it something miserable that you're going through."

- How she found flexible dieting, and why she lives by the numbers

- "Nutrient-dense foods do matter. But, you can also still see results while throwing in processed foods!"

- Why lifting plus flexible dieting is better than either on their own—and why lifting is "the magic ingredient"

- Why she embraced a six-month bulk after going pro, and how she feels now

Her decision to not cut down for an important photo shoot—and how liberating it felt

- "I also want to show women that you don't have to look a certain way to get to your goals. You don't have to withdraw food, and you don't have to do the crazy amounts of cardio and all that… This is actually really important to me, this shoot, not coming in super shredded."

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Strength icon KC Mitchell, aka "That 1-Leg Monster," shares his incredible story of struggle and redemption in this wide-ranging discussion. He lost a leg and nearly lost his life to an IED in Afghanistan, then battled back to become a competitive powerlifter with help from legends like Ed Coan, Mark Bell, Rich Piana and many others. Now he may be eyeballing… bodybuilding?

Highlights:

- Why he still revisits photos of the incident that almost took his life, and how it feels now

- His pre-injury training: Lots of fighting, plus "curls for the girls"

- What powerlifting has to offer CrossFitters and other lifters

- What the old KC thought of powerlifting (and powerlifters)

- His a-ha moment, in the darkest days of post-injury narcotics abuse

- Why he threw away his Doritos along with the pain pills and booze

- His unique relationship with pain

- What his first few weeks back in the gym looked like

- His first free squats—and the video of them that went viral

- Lifting with the big boys at Metroflex Long Beach

- His relationship (and pancake eating contests) with the late Rich Piana

- Why he shies away from "adaptive" lifting competition

- His epic first powerlifting meet story

- His "crazy" squat theory: "If I sit 402 pounds on my back, it's going to push me down to a point to where it's going to push me past that pain part."

- Backstage with Ed Coan before his final deadlift: "I'm not going to tell you the weight, but you need to pull it."

- How Hany Rambod talked him into (probably) doing a bodybuilding show

- Why he admires athletes like Kris Gethin

- The simple beauty of the deadlift

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Researcher and "Physique Scientist" Dr. Bill Campbell, the head of the Physique Enhancement Laboratory at the University of South Florida, talks about two groundbreaking studies he's worked on regarding protein intake for women and flexible dieting, as well as the incredible science of strength training for fat loss.

Highlights:

- His protein study: Dial in your protein and "do whatever you want with carbs and fat, I don't care. Just don't diet."

- "The protein aberration": 425 extra calories per day, but no fat gained.

- The flaw in the study, from the study's author

- "If I didn't see that in my own lab, in my own data I wouldn't believe it."

- There's a catch: You need to lift!

- The flexible dieting study: "To the best of my knowledge, we did the first study in resistance trained individuals with this flexible dieting paradigm."

- "We wanted to see how people would come out of these diets. How would their bodies respond if you were previously tracking or if you were following a rigid diet?"

- The short-term results vs. the long-term potential of this study.

- What these two studies say about the scale as a way to measure progress

- Why adding muscle mass is always a win

- How Bill Campbell measures progress if not on the scale

- What he's planning on studying next about flexible dieting

- How flexible dieting can be "self-correcting"

- What's next from his lab: carb-cycling

- Why strength training is essential for both the "leaning out" athlete and the beginner

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Cassandra Martin is known for serious muscles and heavy lifting on Instagram, but doesn't share much else in her posts. She and her husband Hunter stopped by to discuss how they train, how their work makes her stronger, and why she feels lifters should eat their way through a plateau.

Highlights:

- From cosmetology school to construction and bodybuilding

- "Construction is cardio, right?"

- Her diet (spoiler alert "I eat a lot of red meat")

- How long it took her to start seeing serious muscle gains

- The difference that beams and bags of concrete make in strength and muscle gains

- Her inspirations: Ronnie Coleman, Branch Warren, Johnnie Jackson, and "powerbuilding"

- "If you plateau, mostly, it's just diet"

- Her advice for women looking to discover what they're capable of

- The importance of self-talk

- Why she doesn't use captions or many hashtags

- "I just wanted my page to be a place for people to go it they're lacking motivation. I don't need to hear you talk, I just want to see you get after it and lift some weights."

- Her split, and how she structures her individual workouts

- How the way she dressed changed when she began adding serious muscle

- "Never be afraid to eat. I think that's the one thing I tell everyone."

- Her thoughts on onstage competition and "friendly competition"

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Longtime Bodybuilding.com athlete Brandan Fokken shares his fascinating story and talks Hulkamania, corporate wellness, the ultimate disastrous show prep, and far more.

Highlights:

- How Brandan got started: Following Mike O'Hearn routines at 14

- The timeless allure of Hulk Hogan

- Brandan's nightmare show prep that left him on the point of death

- "So, they took me in the hospital, and right away in the ER, they thought I had a muscle wasting disease."

- How he ended up back on stage five weeks later

- So… what if his son wants to compete someday?

- How he got into (and out of) corporate wellness

- What corporate wellness taught him about sustainable fitness, programming, challenges, and more

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IFBB Bikini Pro and fitness model Amy Updike talks tats, nursing, implants, and how CrossFit inspired her to take up bikini competitions.

Highlights:

- Amy's impressive ink and the back-story of her back

- When and why she got serious about fitness

- The pushback she received when she got serious about lifting

- Competing 5 times in 6 weeks? She's done it.

- Why she got breast implants—and why she is now a proud "explanter"

- How she "owned" her implants from the start on "Transformation Tuesday"

- How they limited her lifting and "made me sad"

- What women need to know about "breast implant illness"

- How her implant experience has changed her feelings about competing in general

- The secrets of whine-free hiking with kids

- Amy's plans for the future

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Just days after the dramatic climax of his six-month Man of Iron video series and training protocol, Kris stops by to share the amazing story, and the wisdom he earned along the way. If you haven't watched Episode 25, watch that first, and then listen to this!

Man of Iron Series: https://www.bodybuilding.com/manofiron

Highlights:

- The ultimate question: Did he finish or not?

- "They were falling like flies out there."

- What he learned from his half-Ironman a couple of months earlier

- "I've done speed dating with saddles."

- Why victory is the absolute wrong goal.

- "It's the hustle, it's the journey. That's where it's at."

- Why his training dramatically transformed at the halfway point

- His lab results, beginning and end: body fat, muscle mass, VO2 max

- How he sneakily pushed his VO2 max from "good" to "superior"

- Trail running: The secret of elite hybrid fitness?

- Arms: Still the perfect way to start the week!

- "Seventy-seven percent of recovery and lowering your cortisol levels comes from de-stressing the mind."

- How he felt on the starting line

- Will he do it again?

- "The fourth event in the triathlon is the hospital."

- How his race day strategy held up

- The supplements that made the biggest difference in his performance

- What every bodybuilder needs to know about running: it's all about the heart

- "I just want bodybuilders to understand that they can experience so much more, and still be a bodybuilder."

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He's a highly popular trainer and bodybuilder who also happens to have one of the most impressive sets of wheels out there. But Julian Smith doesn't keep his training secret! He shares plenty that you can use right away in this in-depth conversation.

Highlights:

- His history as a bodybuilder, and as a student of bodybuilding

- How equipment availability drove him to innovate

- How 195 pounds looks and feels different 12 years apart

- How Tom Platz inspired him, and what he learned from the Golden Eagle.

- His other favorite pro bodybuilders, and why he stopped trying to mimic them

- Is muscle cool in Portland? Not quite yet, unfortunately.

- Why he loves the Smith machine (it's not just because of the name)

- How he thinks through what load to choose

- The art of slow negatives, and the mindset that goes along with them

- What you absolutely need to do on your last rep of bench press and squats (you'll need a spotter or safeties!)

- The secret of his leg development: isometric contractions

- His horrible first show prep

- How he navigates eating at restaurants while staying conscious of his macros

- "All I eat is Rice Krispies treats. You heard it here."

- The magic of heel elevation for squats--and some unique ways he does it

- How he trains right now, on a two-week rotation

- How much he plans out his workouts beforehand

- The mind-muscle connection: Why it's the be-all and end-all, and how he finds it

- Why he almost always squats at the end of a leg workout

- "I tell people this all the time. Bodybuilding is one injury away from never doing it again. I want to do this as long as I can."

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In his second visit to the podcast, the weight-loss icon Pat Brocco tells us about his first time competing onstage after losing over 300 pounds. He's also helping lead a unique new weightloss challenge for Bodybuilding.com that his fans need to know about!

Highlights:

- Pat's competitors and fellow weight-loss stories at his first show

- How the world championship will be different

- "I didn't work 14 weeks not to pose!"

- His competition buzz, when all hunger and thirst disappeared

- His post-competition meal (it's a lot smaller than you think)

- What his fiancée and kids think of his journey at this point

- "I've walked in almost everyone's shoes when it comes to weight loss, unless someone had 400 pounds to lose."

- "I don't want people to feel like, 'Oh, I lost 100 pounds and I'm good,' because that's how I felt when I first started."

- "I've reached all my goals. I'm at a healthy body fat percentage. I've overcome diseases. I've overcome everyday activity. I'm healthy and I feel good. That's where I want people to get to."

- The incredible transformations his followers have achieved

- The Mission Possible Challenge: What You Need to Know

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