In this episode, I discuss the answers to thirteen cutting FAQs I’ve collected in over six years of coaching 100+ clients and talking to many more people about their physique development process.
Links and resources:
“Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression” by Murphy and Koehler – https://pubmed.ncbi.nlm.nih.gov/34623696/
“Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression” by Refalo and colleagues – https://pubmed.ncbi.nlm.nih.gov/23679146/
Blog article: “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet” – https://www.fittotransformtraining.com/blog/guide-to-hunger
Blog article: “How to Track Your Weight for Muscle Gain or Fat Loss (Part 1)” – https://www.fittotransformtraining.com/blog/how-to-track-your-weight
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
In this episode, Luke Leaman from Muscle Nerds and I discuss key aspects of fat loss physiology that no one is telling you about, such as:
Luke Leaman and his wife Zoe started Muscle Nerds in 2015.
He is a coach and educator with decades of academic knowledge and practical experience in the fitness industry.
Links and resources:
Check out the Muscle Nerds YouTube channel @MuscleNerdsEducation: https://www.youtube.com/@MuscleNerdsEducation
Connect with them on Instagram @musclenerds_education: https://www.instagram.com/musclenerds_education/
Visit their website: musclenerds.net
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
In this episode, I discuss the answers to ten bulking FAQs I’ve collected in over six years of coaching 100+ clients and talking to many more people about their physique development process.
Links and resources:
“Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design” by Helms and colleagues – https://pubmed.ncbi.nlm.nih.gov/37914977/
“Effect of nutritional intervention on body composition and performance in elite athletes” by Garthe and colleagues – https://pubmed.ncbi.nlm.nih.gov/23679146/
“Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review” by Iraki and colleagues – https://www.mdpi.com/2075-4663/7/7/154
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
The evidence-informed high-energy flux lifestyle coach Brandon DaCruz and I discuss in this podcast is perfect for you if your goal is to achieve a lean physique and maintain it while also performing at a high level in both your training and the rest of your life.
Brandon DaCruz is an internationally accredited nutritionist and physique coach who has been working with clients exclusively online since 2013.
Brandon has been featured in publications like Men’s Fitness Magazine, Muscular Development, Bodybuilding.com and the Alan Aragon Research Review where he’s been a contributing author. He’s also an internationally published fitness model and National Level NPC competitor having competed 15 times.
Brandon has spent the past 15 plus years working in the coaching, sports nutrition and training industries and believes in taking an evidence-informed approach where he blends what’s been proven in the research with his own anecdotal and first hand in the trenches experience having worked with over 1100 clients ranging from Olympia-Level physique competitors and lifestyle clients to high level corporate executives, business owners and other fitness professionals to optimize body composition, improve performance and enhance health in order to help his clients achieve their goals whether that be losing body fat, building muscle, increasing performance or optimizing health in a sustainable manner.
Links and resources:
Email: bdacruzfitness@gmail.com
Instagram: https://www.instagram.com/brandondacruz_/
Facebook: https://www.facebook.com/brandondacruzfitness
Website: https://www.brandondacruzfit.com
Podcast: https://open.spotify.com/show/6WXEsuAYJ9lThUaObHoSAi?si=lrFtRC4cRQ2rYdpSFFBgWA
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
This episode is a comprehensive guide to a crucial yet not widely discussed stage of a fat loss phase: the first two to four weeks after the diet ends, when you’re navigating the transition to maintenance calories.
A lot of coaches won’t even coach clients through this phase, and just drop them after they get their “before” and “after” transformation pictures.
Not only is that not my way of coaching. I decided to dedicate an entire episode to a step-by-step guide on how to approach this transition successfully.
If you do it right, you will set yourself up for long-term fat loss maintenance or any other physique-related goal you may want to pursue.
Links and resources:
The MacroFactor website to estimate caloric expenditure: https://macrofactorapp.com/exercise-calorie-calculator/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
This unique episode features a role-playing game between myself and a returning guest: HCPC Sport & Exercise Psychologist Clara Swedlund.
I took on the role of an imaginary client of Clara’s, someone who’s struggling to achieve their fitness goals and thinks that the answer is to be harder on themselves.
But is being tough on yourself really the most effective solution in this case?
Tune in to find out!
Links and resources:
Connect with Clara on IG @clara_theexerpsych: https://www.instagram.com/clara_theexerpsych/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
This episode covers everything you need to know in order to track calories consistently and accurately enough to get results:
Links and resources:
Ep. 161: “Effective boundaries around food and exercise, weight stigma, and skinny shaming - With Joe Spector” – https://creators.spotify.com/pod/profile/fit-to-transform/episodes/Effective-boundaries-around-food-and-exercise--weight-stigma--and-skinny-shaming---With-Joe-Spector---Ep--161-e367oco
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
Ben Yanes has been making a name for himself on social media and YouTube by taking the confusion out of lifting with his simple but effective approach to teaching biomechanics.
In this episode, we…
Links and resources:
Connect with Ben on Instagram @ben_yanes: https://www.instagram.com/ben_yanes/
Check out his YouTube channel: https://www.youtube.com/@The_Modern_Meathead/videos
Download his brand-new Biomechanics Manual: https://www.modernmeathead.com/manual
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
In this episode, I cover the following questions:
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
Dr. Scott Stevenson is back on the show to share his stance on effective training for muscle growth.
His training philosophy rests upon decades of experience training himself and coaching others, and on his understanding of the scientific literature on these topics.
Links and resources:
Connect with Scott on IG @fortitude_training: https://www.instagram.com/fortitude_training/
Purchase Scott’s book, “Be Your Own Bodybuilding Coach”, on eBay to donate to ASPCA: https://www.ebay.com/itm/205121965946
Or on Amazon: https://drscottstevenson.com/byobbcoach.html
Purchase Scott’s eBook, “Fortitude Training”, about his training system with dietary and supplementation recommendations: https://drscottstevenson.com/fortitude-training-products.html
Check out Scott’s Muscle Minds presentations: https://www.youtube.com/playlist?list=PLhB9QHZc60aj2tzC48MmeY03ULd6NUpzi
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
Dr. Scott Stevenson is back on the show to share his stance on effective training for muscle growth.
His training philosophy rests upon decades of experience training himself and coaching others, and on his understanding of the scientific literature on these topics.
Links and resources:
Connect with Scott on IG @fortitude_training: https://www.instagram.com/fortitude_training/
Purchase Scott’s book, “Be Your Own Bodybuilding Coach”, on eBay to donate to ASPCA: https://www.ebay.com/itm/205121965946
Or on Amazon: https://drscottstevenson.com/byobbcoach.html
Purchase Scott’s eBook, “Fortitude Training”, about his training system with dietary and supplementation recommendations: https://drscottstevenson.com/fortitude-training-products.html
Check out Scott’s Muscle Minds presentations: https://www.youtube.com/playlist?list=PLhB9QHZc60aj2tzC48MmeY03ULd6NUpzi
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
In this solo episode, I’m rating the importance of the following for a bulking phase in a calorie surplus:
Links and resources:
Blog article: “A Comprehensive Guide to Sleep for Fat Loss and Muscle Growth” – https://www.fittotransformtraining.com/blog/sleep-guide
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
Joe Spector is a retired firefighter and an expert on emotional fitness and resilience.
He joins the podcast today to discuss how to set up and hold boundaries with your loved ones around food and exercise choices, and how to deal with weight stigma or skinny shaming.
If you struggle with people pleasing or don’t have the confidence to tackle these challenging topics, this interview is perfect for you.
Links and resources:
Connect with Joe on Instagram @thejoespector: https://www.instagram.com/thejoespector/
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
In this solo episode, I’m rating the importance of the following for fat loss:
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
In this first ever threesome podcast (I said what I said), I had the opportunity to talk to Bucky Motter and Nat Veiga, respectively Executive Director and Digital Engagement Director of the International Associations of Trans Bodybuilders and Powerlifters.
We talk all things trans bodybuilding, powerlifting, and their exciting upcoming event in Atlanta, GA!
Links and resources:
Nat’s personal IG @n.v.lifts: https://www.instagram.com/n.v.lifts/
Bucky's personal IG @isitaboyisitagirl: https://www.instagram.com/isitaboyisitagirl/
IATBP IG @iatbp.official: https://www.instagram.com/iatbp.official/
IATBP YouTube Channel: https://www.youtube.com/@iatbpcompetitions
IATBP website: https://iatbp.org/
Get your IATBP membership for $49/year here: https://iatbp.org/product/iatbp-annual-membership/
Athlete's Handbook (all the information/rules for athlete's planning on competing): https://docs.google.com/document/d/1kzjdhzBQ99BLkTUYDAgO6Q-qfzFdeqL-7DW7Q7JK_dg/edit?usp=sharing
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
In this episode, I discuss my programming considerations around:
And I wrap up the episode with a description of how I’d go about designing an upper body session for an imaginary client.
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
In this episode, I discuss:
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
In this episode, I cover the three fundamental variables for hypertrophy or muscle growth: set volume, intensity of effort, and form.
Links and resources:
“The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain” - https://sportrxiv.org/index.php/server/preprint/view/460
“Is There Too Much of a Good Thing?: Meta-Regressions of the Effect of Per-Session Volume on Hypertrophy and Strength” - https://sportrxiv.org/index.php/server/preprint/view/537/1148
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
In this mini podcast series, I aim to share with you the basic evidence-based principles you need to know in order to design your very own training programs.
In the first episode, I cover:
Links and resources:
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
Here’s a sneak peek into what I covered in my latest guest appearance on the 100% Real with Ruby Podcast:
Links and resources:
Check out Ruby’s show, 100% Real With Ruby: https://open.spotify.com/show/0AuE922V0eOY4QIdGW3mQ9?si=_BqegO7YQMelhXSB51-84g&utm_source=copy-link&dl_branch=1&nd=1
Connect with Ruby on IG @transformxruby: https://www.instagram.com/transformxruby/
Visit Ruby’s website: https://transformxruby.wordpress.com
Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.html
Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/
Visit my website: https://www.fittotransformtraining.com
Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist
Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
