In this episode I chat with Alex Leonidas who shares his journey to the natural bodybuilding stage and why he decided to compete after years of training.

We discuss his experiences from his first show, the lessons learned, and the changes he plans to make for the future. He also talks about his unique 'bear mode' bulking strategy, offering insights into the origins of this approach and his current perspective on effective bulking and weight management.

Tune in for valuable tips on competition prep, training adjustments, and more!

Timestamps:

00:00 Intro

02:12 What made Alex decide to compete and lessons learned

11:06 Next plans

13:45 Satisfied with the first show? Lighting and fake-natties

19:28 Main takeaways and what did Alex enjoy about it

27:20 What are the downsides of competing?

32:34 Switching to a plant-based diet

35:54 Caffeine intake when dieting

38:04 Weird foods and eating habits?

42:40 Main go-to protein sources and fibre intake

53:38 The benefit of a coach?

01:00:46 Post show period

01:06:14 Gaining too fast is not wanted

01:09:40 Stepping on stage again

01:11:26 Bear mode gaining

01:16:59 Getting too heavy in the offseason isn't worth it

01:19:41 It takes a long time to look impressive

https://www.instagram.com/alexleonidasofficial/

https://www.youtube.com/user/TheAlphaDestiny/videos

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Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

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In this episode of the Revive Stronger Podcast, I catch up on Alberto’s latest competition plans, goals, and thoughts on the NPC's involvement in natural bodybuilding.

We dive into valuable lessons learned from Kassem Hanson about the importance of anatomical knowledge in training, maintaining exercise technique close to failure, and the significance of listening to your body. And much more.

Packed with insights and practical advice, this episode is a must-listen for competitive bodybuilders, fitness enthusiasts, and coaches alike.

Timestamps:

00:00 Intro

02:05 Competing this year?

05:28 Stress of becoming a parent

06:44 What's goal for next prep?

10:55 Importance of genetics

16:57 Why staying natty

23:33 NPC entering natural bodybuilding

26:59 3 year drug free?

29:15 What did Berto learn from Kassem? Never stop learning as a lifter.

38:38 Is science holding people back?

42:41 Anecdotal evidence, experience and learning along the way

45:41 How to listen to your body and arousal while lifting

57:07 Any tips to calm down before shows

01:01:50 Preparing for next prep

https://www.instagram.com/nunez3dmj/

https://www.youtube.com/@Team3DMJ

https://3dmusclejourney.com/

Thanks, please comment, like and subscribe!

COACHING: https://revivestronger.com/online-coaching/

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I chat with Paul Hough about his upcoming study on how sleep reduction impacts cognitive and physical performance.

We explore the mixed evidence on sleep and exercise, discuss the effectiveness of sleep-monitoring tools like smartwatches, and dive into the role of resistance training in fat loss.

Tune in for expert insights and practical tips on optimizing your sleep and fitness routine!

Timestamps:

00:00 Intro

01:39 The impact of sleep on cognitive performance

05:26 What were the expectations?

08:46 Ignorance is bliss?

10:26 Study design

18:48 Takes from the study

20:58 Correlation with circadian rhythm

25:01 Sleep extension

28:19 Sleep debt and banking sleep

32:57 Monitoring sleep, smartwatches useful?

39:44 Muscle mass correlated burning more calories

Study info: https://www.exerciseandsportscience.com/study-info

https://www.instagram.com/the_h0ugh/

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COACHING: https://revivestronger.com/online-coaching/

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MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

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FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I sit down with Joe, a pioneer in macro tracking since 1993, to discuss the evolution of dieting practices and how coaches can stand out today.

We explore different dieting approaches, the paradox of macro tracking and disordered eating, and strategies for sustainable results. Basically tracking macros and looking at how to track food the right way.

Joe also shares insights on competition prep vs. off-season nutrition, the importance of flexible dieting, recent research influences, and the resurgence of natural bodybuilding.

Tune in for practical tips and expert advice on mastering your nutrition journey.

Timestamps:

00:00 Intro

02:58 The language of nutrition: How did macro tracking change over the years

06:38 What to teach about macros and how to track macros

15:00 Untracked meals, how to go about it?

19:32 Control vs. no control. How people deal with macro tracking

25:16 Non-tracking vs. tracking studies

32:57 Mindful eating and the skill of tracking

39:51 How to talk people out of not tracking

43:20 Goals

45:15 Behavioural aspects of tracking

48:00 Any new insights into peaking

52:17 Fat-loading protocols

57:21 Enhanced federations getting into natural bodybuilding

https://www.instagram.com/joeklemczewski/

https://www.youtube.com/@thedietdocweightlossThanks,

please comment, like and subscribe!

COACHING: https://revivestronger.com/online-coaching/

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DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

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NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, we're thrilled to welcome Brian De Costa, a champion natural bodybuilder and fitness coach.

Brian shares his journey from starting in men's physique to winning the WNBF Worlds and becoming the best in the world. We'll hear about his impressive lifting career that spans 15 years, starting from his early days in running and soccer.

Brian dives into his training split, typical set volumes, frequency, and intensity, and shares insights from his invaluable mentorship from his coach, Paul Revelia, and his future goals and ambitions & much more.

Timestamps:

00:00 Intro

01:32 The monster Brian is

03:24 Competitive career

09:55 Why staying natural?

15:02 What is bodybuilding for Brian?

19:04 Ambitions and mentality

21:06 Becoming the best in the world, what does it mean?

25:38 Perception of natural bodybuilding in public

29:42 Realising your potential

31:55 Former athletic endeavours

38:39 What does your training look like

43:44 Strength metrics and powerlifting?

47:46 Training with Jared & Mike

54:17 What generates results?

58:23 Future goals and ambitions

01:02:49 What would be one advise you'd give your younger self?

https://www.instagram.com/briandecosta/

https://www.shreddedforlife.com/

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COACHING: https://revivestronger.com/online-coaching/

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, we welcome a special guest Borge Fagerli known for the innovative Myo-Reps technique.

We discuss what Myo-Reps is, its benefits, and recent updates. Our Borge shares insights on first principle thinking, the debate between bodybuilders and researchers on optimal muscle growth, and the drivers of his success.

We will also hear about the importance of psychology and individual differences and why that’s sometimes the key to getting results and much more.

Timestamps:

00:00 Intro

03:03 What are myo-reps?

08:58 What does a myo-rep set look like in terms of volume?

12:58 New ebook & how to autoregulate

19:38 Experience as a coach

23:33 What has changed in the past 6 years and looking for other input

27:28 There's nothing new

37:18 Set of tools for autoregulation

48:05 High reps and higher rep drop-off?

51:52 Short-term proxies for autoregulation

55:08 How to work with clients

59:10 Do things actually matter to get to your end-goal?

https://www.myoreps.com/

https://www.youtube.com/@CoachBorgeFagerli

https://www.instagram.com/borgefagerli/

https://www.borgefagerli.com/

Thanks, please comment, like and subscribe!

COACHING: https://revivestronger.com/online-coaching/

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

INSTAGRAM: http://www.instagram.com/revivestronger

NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to today's episode, where we delve deep into the science and strategies to make fat loss easier with none other than Dr Eric Trexler.

We'll discuss everything from the size of your calorie deficit, to how filling is protein really to whether or not you should try yohimbine. Lots to gain from listening to todays episode!

Timestamps:

00:00 Intro

05:37 General recommendations of a deficit without risking muscle loss

13:46 Is high protein better?

20:55 Different protein sources and digestion speed

24:24 Carbs and fats for hunger

27:36 Nuts and their impact on energy balance and how fast you eat, does it make a difference?

43:11 Questionable behaviours around food

46:09 Recommendations for weightloss

53:20 Dietary hacks such as volume, caffeine and artificial sweeteners, taking it too far?

01:03:54 Research on stretching stomach

01:09:54 Non tracking diets

01:12:09 How impactful is chrononutrition?

01:17:31 Supps for fatloss?

01:18:54 L-Carnitine for fatloss and tips for fat loss

01:33:12 Yohimbine's research

01:37:41 Go to diet foods

https://www.instagram.com/trexlerfitness/

https://open.spotify.com/show/3m7GBfyl6dSLWid5pUcJwd?si=BzFfGuejTaKBu-FWVZZSfA&nd=1&dlsi=1e5e51a9363e4f2a

https://trexlerfitness.com/

https://massresearchreview.com/

Thanks, please comment, like and subscribe!

COACHING: https://revivestronger.com/online-coaching/

WEBSITE: https://www.revivestronger.com/

MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/

DISCORD SERVER: https://discord.gg/WtDsYWAAgT

MEMBERSITE: https://revivestronger.com/team-revive-stronger/

SHOP: https://www.revivestronger.com/shop

FACEBOOK: http://www.facebook.com/revivestronger

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NEWSLETTER: https://bit.ly/2rRONG5

__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

We have a special guest today , Geoffrey Verity Schofield, YouTuber, coach, author & all round top bloke.

He has seen remarkable muscle growth deep into his lifting career & we will learn how. Also we'll dive into his recent critique of excessive focus on technique and why it might be holding people back.

Geoff will also share his experience with his lengthened partial experiment and how he incorporates scientific research into his training. We discuss whether the bodybuilding stage tempts him, as well as his views on the natty or not debate & much more.

Timestamps:

00:00 Intro

01:07 Geoff's physical growth

06:33 Every pound of muscle matters

12:14 How to train when you're not competing

14:31 What is good technique?

25:26 Fatigue. When is it worrisome?

31:44 Are you really training hard and what does it look like?

38:28 Failure training

43:58 How to apply scientific principles and lengthened partials

54:55 Lengthened exposures within a set

01:00:51 Micro managing and over-analyse

01:04:11 Length of a set

01:11:19 Will you compete in the future?

01:23:08 Natty or not

https://www.youtube.com/@GVS/videos

instagram.com/geoffreyverityschofield

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COACHING: https://revivestronger.com/online-coaching/

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__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

Today I have Hattie Boydle on the show for the first time solo. Hattie is a world champion physique competitor, coach & educator.

In this episode we dive deep into the world of competitive physique sports, personal growth, and the power of self-leadership. Everything from beating anorexia to being accused of being a fake natty.

Timestamps:

00:00 Intro

01:15 How to travel and stay fit

05:56 Importance of structure and routine

08:34 How did Hattie get to that point?

14:00 Learning to navigate life/nutrition

17:41 Eating in a stress free way. Being on/off

22:49 Priorities

25:25 Breaking away from anorexia and overcoming challenges

32:29 Underestimating what can be accomplished

36:35 Approach to social media

40:23 Approach to social media

48:49 What has Hattie made staying natural and has she ever considered going enhanced?

01:01:17 Genetic predisposition

01:04:45 What accusations do to the individual

https://www.instagram.com/hattieboydle/

https://hattieboydle.com.au/

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__________________________________________________________________

Supplements:

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__________________________________________________________________

If you want to support us via a donation, that's highly appreciated!

Patreon

• https://www.patreon.com/revivestronger

Don't like Patreon, go to Paypal!

• https://bit.ly/2XZloJ4

__________________________________________________________________

Our Ebooks!

Ultimate Guide To Contest Prep Ebook:

• https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/

Primer Phase Ebook:

• https://revivestronger.com/product/the-primer-phase/

__________________________________________________________________

Stay up to date with the latest research and educate yourself!

MASS (Research Review):

• https://goo.gl/c7FSJD

JPS Mentorship

• https://jpseducation.mykajabi.com/a/13324/esJ8AZwy

Muscle & Strength Pyramids

• https://goo.gl/S8s6tG

__________________________________________________________________

When you're interested in online coaching, please go visit our website and follow the application form:

https://www.revivestronger.com/online-coaching/

Learn more about your ad choices. Visit megaphone.fm/adchoices

Today, I am talking to Dr Andrea Love; with a PhD in Immunology and Microbiology & is a self confessed lifelong science nerd.

We're diving deep into dietary supplements. With supplements becoming a billion-dollar business, it's more important than ever to understand what you're putting into your body and how to navigate the sea of marketing claims and scientific evidence.

We'll be discussing how consumers can discern between credible scientific evidence and marketing hype, the differences in the quality of evidence from anecdotal reports to randomized controlled trials, and some of the common misleading marketing tactics used by supplement companies.

And much much more.

We'll finish with practical advice on steps consumers can take to mitigate the risks associated with taking dietary supplements.

Timestamps:

00:00 Intro

02:51 How to decern between marketing and credible information

09:42 Protein powder a supplement?

12:52 Quality of evidence

23:10 Area of expertise and interpretation of research

27:59 Marketing tactics surrounding supplements

31:19 Promises, false claims and dangers

36:08 Regulations for supplements

43:31 Contamination of supplements

46:51 What are some good brands and what to look for?

50:34 Supplements to recommend

https://www.instagram.com/dr.andrealove/

https://www.immunologic.org/

https://immunologic.substack.com/p/dietary-supplements-are-not-regulated

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MEMBERSITE: https://revivestronger.com/team-revive-stronger/

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Supplements:

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