Train.Eat.Think

Train. Eat. Think. Podcast returns as hosts Francis Melia and Benjamin Yeezus unpack Francis’s three show natural bodybuilding season and the physical and mental demands of reaching stage condition. They discuss the jump from photo-shoot leanness to roughly 5% body fat, recovering after a difficult second show result, and using the post show phase to rebuild safely and prepare for a stronger return and also getting the chance to finally meet up! 

Join us. 


Key Topics 

Being 5% body fat - the impact. 

Post show focus and control. 

Dealing with things out with your control like placings.

How to react correctly.

"What's next..."

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email [email protected] 

Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  

Thanks for listening. See you next week :D 

In this episode, Ben and Francis discuss the psychological aspects of fitness journeys. How to make rational decisions amidst emotional reactions and the importance of patience. As always we share real world examples and practical advice for sustainable progress.

Key  topics

Psychology of dieting and training.
Role of coaching and data in decision making.
The importance of patience and long term perspective.
Scale weight fluctuations and their causes.

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email [email protected] 

Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  

Thanks for listening. See you next week :D 

In this episode, Francis and Benjamin discuss the realities/pitfalls of main gaining, debunking myths, and sharing practical insights on muscle building and fat management. 

We take deep dive into who can benefit from main gaining, how to implement it effectively, and common errors to avoid.

Don't believe the hype on this term!

Key Topics

Definition of main gaining and who can benefit
The realworld application versus scientific theory
The importance of slight surplus and disciplined tracking
Psychological aspects of staying lean and gaining muscle
The role of coaching and accountability

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email [email protected] 

Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  

Thanks for listening. See you next week :D 

This weeks episode explores how busy professionals can achieve fat loss and muscle building despite demanding schedules. 

Francis and Ben discuss practical strategies for training, nutrition, and lifestyle adjustments tailored to a demographic with high responsibilities and perhaps also travel commitments.

Key Topics

Challenges faced by busy professionals in fat loss and muscle building
Importance of behavioral change and psychology in fitness
Effective training splits and nutrition strategies for eating out and travel
Role of steps and daily activity in energy expenditure
Sleep and stress management for optimal results
Ownership and mindset in achieving fitness goals

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email [email protected] 

Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  

Thanks for listening. See you next week :D 

Should you go below 10% bodyfat? 

In this episode, Francis Melia and Benjamin Yeezus discuss the realities of extreme body fat reduction, competition prep, mental and physical challenges, and strategies for success. 

We ask should you push it this far? Or where is a reasonable stop point before the juice is not worth the squeeze for most. 

Francis is in the throws of his first natural bodybuilding competition prep and Ben has competed multiple times before. 

We share our personal experiences, insights, and practical tips for those aiming to get to 10% body fat and then what it takes to get a stage ready physique.

Should you or should you not? 

Listen in. 


Key Topics

The timeline and planning of a contest prep
Physical and mental challenges of reaching 10% body fat and below
The importance of coaching and objective feedback
Strategies for maintaining muscle and energy during prep
The role of accuracy and consistency in dieting
Managing energy levels and psychological aspects of self talk
....and more!

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email [email protected] 

Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  

Thanks for listening. See you next week :D 

In Episode 22 we are joined by our very first ever special guest Dean Turner, where he shares his journey from starting his journey to becoming a highly respected coach with over 120K followers on X. 

We dive into his training philosophy, the importance of consistency, realistic expectations, and the role of social media in shaping perceptions of body transformation.

Also we find out does Dean really hate barbells that much ? :D 


Key Topics 

Dean's journey so far......
The significance of realistic expectations and long term planning
The debate on barbell lifts versus machine-based exercises
The psychology behind dieting, bulking, and cutting phases
The impact of mindset and mental health on training success
The role of community and positive mindset in fitness

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email [email protected] 

Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  

Thanks for listening. See you next week :D 

This weeks episode is all about strategies on how to avoid but also recover from putting yourself in a "dieting hole". We emphasise the importance of proper planning, psychological resilience, and strategic refeeding. 

As always we share practical tips for maintaining progress and mental health during fat loss journeys.

 Key Topics include: 

Importance of proper planning before dieting
Psychological aspects of fat loss and hunger management
Role of refeed days and diet breaks in recovery
Managing scale fluctuations and psychological stress
Training and nutrition adjustments during fatigue
The impact of sleep and caffeine on fat loss

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email [email protected] 

Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  

Thanks for listening. See you next week :D 

Episode 20 of Train. Eat. Think sees Benjamin and Francis share their personal experiences and coaching insights on building muscle from the start, avoiding common mistakes in your fitness journey, and optimizing recovery. 

We discuss practical tips for beginners and seasoned lifters alike to enhance their fitness journey, avoid the mistakes we made and saving time/effort/energy to get rewarded for your hard work and removing the guesswork. 

Key  topics

Common mistakes made by beginners and experienced lifters
Importance of coaching and experience in training
The role of tracking and recording workouts
Effective recovery strategies and deloading
Myths about nutrition, supplements, and training timing
The impact of environment and mindset on progress

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email [email protected] 

Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  

Thanks for listening. See you next week :D 

In this episode, Francis and Benjamin delve into the intricacies of effective leg training, emphasizing the importance of intensity, frequency, and mental toughness. 

We have both built and helped our clients build BIG legs....after all they are 50% of your physique. 

We don't skip leg day and on this episode we don't skip any advice or insight into how to maximise and unlock your leg development potential.

Key Topics 

Importance of leg training for overall physique
Psychological barriers to training legs
Training frequency and volume for optimal growth
Push sets to failure and unlocking extra reps
Exercise selection and consistency
Mental toughness and motivation in leg workouts
Progressive overload and tracking reps
Recovery and rest periods for heavy lifts

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email [email protected] 

Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  

Thanks for listening. See you next week :D 

In episode 18, Ben and Francis share practical tips, experiential advice and mindset strategies for maintaining fitness + nutrition while traveling. 

How to make plan ahead, make smart food choices, and adapting routines in unfamiliar environments - you just need a framework ;) 

Key Topics covered...

Planning ahead 
Adapting routines - nutrition and training
Mindset strategies for staying motivated and positive
Practical hacks like coolers, portable equipment, and meal prep
Handling travel delays and speed bumps effectively
Sociability and social eating while maintaining goals

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email [email protected] 

Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  

Thanks for listening. See you next week :D