The ProPhysique Code

Episode 210: Q&A: Carbs are unessential, protein hacks and no steps on rest days?

27 Jun 2024

Contributed by Lukas

In this episode, our hosts go through a list of questions provided in the Transformation Challenge group and knock out as many answers as they can. Ch...

Episode 209: Contest Prep Meal Plans to Watch out For

24 Jun 2024

Contributed by Lukas

In this episode, Paul, Evan and Lexie discuss some important topics surrounding some potentially dangerous meal plans being given out to competitors. ...

Episode 208: Transformation Challenge Winner Deidre Topps

20 Jun 2024

Contributed by Lukas

In this episode, Paul sits down with the female winner of the 2024 New Year, New Start Transformation Challenge! Deidre breaks down her experience thr...

Episode 207: Q&A: Carb Cycling, Birth Control and Stand Out Athletes

17 Jun 2024

Contributed by Lukas

In this episode, our coaches answer a wide variety of questions that were asked by YOU guys via Instagram. From some more "serious" questions to a few...

Episode 206: Hypertrophy, Conditioning, Strength: what should you focus on?

13 Jun 2024

Contributed by Lukas

In this episode, the coaches discuss some of the different buzzwords that you might here surrounding program design and focus, such as hypertrophy, st...

Episode 205: How not to F**k up your post show experience

10 Jun 2024

Contributed by Lukas

In this episode, Lexie, Evan and Stephen discuss the importance of the post show phase and how you can set yourself for success, after your last show ...

Episode 204: Transformation Challenge Winner Dan Devine

08 Jun 2024

Contributed by Lukas

In this episode, we get to meet the most recent winner of the ProPhysique "New Year, New Start Transformation Challenge!" Dan saw incredible results o...

Episode 203: First Trimester Fitness with Daraja

06 Jun 2024

Contributed by Lukas

In this episode, Christina and Danika sit down with soon to be Momma, Daraja, and discuss the changes that come with the beginning of pregnancy and ho...

Episode 202: The Cost of Competing and HOW to Save Money

03 Jun 2024

Contributed by Lukas

In this episode, Lexie, Paul and Stephen break down the costs associated with prep and show day. Not only do they break down specific costs, but they ...

Episode 201: Lessons Learned That Changed it All

30 May 2024

Contributed by Lukas

In this podcast, Coaches Jess and Stephen discuss how they've developed their knowledge base as coaches and as students of their sport over the years,...

Episode 200: Is the Bikini Division Shrinking?

27 May 2024

Contributed by Lukas

In this episode, our prep team discusses a hot topic, regarding the decline in bikini numbers at recent national shows. Paul, Evan and Lexie, break do...

Episode 199: Mindful Indulgences

23 May 2024

Contributed by Lukas

In this episode, join our coaches as they go over strategies to help those that want to stay on track or not go off the rails for trips and vacations ...

Episode 198: Defining the Bikini Criteria in Layman's Terms

20 May 2024

Contributed by Lukas

In this episode, our prep team discusses the "bikini criteria" and WHAT the judges are explicity looking for on stage. Our hosts break down some commo...

Episode 197: How to Lose like a Winner

16 May 2024

Contributed by Lukas

In this episode, our prep hosts briefly discuss a bit of the Pittsburgh Pro and the results from that before diving into the main topic of how to lose...

Episode 196: TMI: What you need to worry about and what you don't

13 May 2024

Contributed by Lukas

In this episode, our hosts dive into some of the more nuanced topics in the fitness industry, like deloads and refeeds, recent meta-analyses on them, ...

Episode 195: 5 Mistakes to Avoid when Keeping Fat Off

09 May 2024

Contributed by Lukas

In this episode, Tyler, Stephen and Jess dive into common mistakes made when it comes to keeping fat OFF post fat loss phase. It is one thing to lose ...

Episode 194: Pittsburgh Pro Bikini Preview/Predictions

08 May 2024

Contributed by Lukas

In this special episode, our prep hosts preview the Pittsburgh Pro Bikini lineup. The Pittsburgh Pro is notoriously a HUGE pro show and this year's li...

Episode 193: Q&A: Low Fats, How to Support Someone in Prep & Training Tactics

06 May 2024

Contributed by Lukas

In this Q&A episode with our prep team, Paul, Lexie and Evan discuss some more questions from YOU guys. Topics such as "how to support someone best wh...

Episode 192: Empowered by the Lifestyle with Daraja

02 May 2024

Contributed by Lukas

in this episode, hang out with Coaches Daraja, Christina and Jess as they chat about priortizing other areas of life outside of fat loss phases and co...

Episode 191: Q&A: Dealing with Negativity/Haters, OCB vs. NPC and Networking

29 Apr 2024

Contributed by Lukas

In this episode, our prep team dives into some hot questions from YOU guys, after quickly recapping this past weekend's Wasatch Warrior Pro Bikini sho...

Episode 190: Breaking the Stigma of THC with Cured Nutrition Founder Joseph Sheehey

25 Apr 2024

Contributed by Lukas

In this special episode, Paul interviews Joe Sheehey, the owner and founder of Cured Nutrition. Cured Nutrition is a rapidly growing "supplement" comp...

Episode 189: Prep Boundaries that you NEED to have

22 Apr 2024

Contributed by Lukas

Our prep team is diving into a HOT topic: boundaries. And furthermore, boundaries during prep. Boundaries are extremely important for your mental sani...

Episode 188: Eat 100g of Protein Per Meal for Big Muscles?

18 Apr 2024

Contributed by Lukas

Let's dive into a research paper! In this episode the coaches dive into recent research that asks "what if we had more than 25g of protein post workou...

Episode 187: Most Pivotal Lessons Learned as a Coach and Athlete

15 Apr 2024

Contributed by Lukas

In this episode, the prep crew recaps this past weekend's PRO bikini shows before diving into the topic of "most pivotal lessons learned as a coach an...

Episode 186: Overcoming Adversity: Push Through or Carry the Burden?

11 Apr 2024

Contributed by Lukas

Episode 185: How to Prepare for your Show Day

08 Apr 2024

Contributed by Lukas

In this episode, our hosts Paul, Lexie and Evan briefly recap Klash Championships in Orlando this past weekend before diving into the topic of "How to...

Episode 184: Diet Breaks, Refeeds and Cheat Meals

04 Apr 2024

Contributed by Lukas

Join us as Stephen, Tyler and Jess chat about the various strategies used to bump up intake from short periods of time like a one day refeed or untrac...

Episode 183: Prep Q&A: Biggest Competitor Mistakes, Choosing a Show, Bodyfat % and MORE

01 Apr 2024

Contributed by Lukas

Our hosts are back for another Q&A style episode! In this episode, Paul, Evan and Lexie share some answers to some of the questions that they each got...

Episode 182: Mini Cuts: Slash Calories for Faster Results?

28 Mar 2024

Contributed by Lukas

In this episode, the coaches chat about their experiences with mini cuts, what the research says and how it all plays out in the real world! Mini Cuts...

Episode 181: The History of Female BodyBuilding and the Future of Bikini with Sandy Williamson

25 Mar 2024

Contributed by Lukas

In this special episode, Paul and Lexie have head NPC/IFBB judge, Sandy Williamson, on for an exciting interview. Sandy shares a bit about her persona...

Episode 180: Injuries, Rest Days and Complete Breaks: Time to Cut Calories?

21 Mar 2024

Contributed by Lukas

In this episode, join our coaches as they chat about injuries, surgeries and other long term recoveries and how to navigate the change in plans. Maybe...

Episode 179: FASTING, COLD PLUNGES, and MORE: Overrated OR Underrated Part 2

18 Mar 2024

Contributed by Lukas

In this episode, Paul, Lexie and Evan are back for another overrated OR underrated episode. In this episode, our hosts touch on hot topics in the fitn...

Episode 178: Q&A Round 2: Alcohol, Friends and your Physique, are they related?

14 Mar 2024

Contributed by Lukas

In this episode, the coaches break down more questions from our private transformation FB group. Join us as we discuss everything from fitting alcohol...

Episode 177: Arnold Recap & Defining the Bikini Standard

11 Mar 2024

Contributed by Lukas

In this episode, our hosts do a brief recap of the Arnold 2024. Lexie, Evan, and Paul all had clients competing at the amateur show and Paul even had ...

Episode 176: Q&A: Transformation Challenge, Fat Loss, Hormones and More

07 Mar 2024

Contributed by Lukas

In this episode, Stephen and Christina dive into a collection of questions provided by our Transformation Challenge participants from our private FB g...

Episode 175: Overrated or Underrated? Prep Edition

04 Mar 2024

Contributed by Lukas

In this episode, our hosts briefly recap Command the Stage, ProPhysique's annual weekend seminar, before they dive into the Overrated or Underrated po...

Episode 174: In Person Training Vs. Online Coaching, which is better?

29 Feb 2024

Contributed by Lukas

In this episode, Coach Ben breaks down some of the big differences between working as an in person trainer and an online coach with Stephen and Jess. ...

Episode 173: Q&A: Too Much Muscle, Waist-trainers in Prep, Artificial Sweeteners and More

26 Feb 2024

Contributed by Lukas

In this Q&A episode, our hosts answer a wide variety of questions for YOU guys. Topics such as waist trainers, having TOO much muscle in bikini, best ...

Episode 172: Fit Falls: Fitness Pitfalls and How to Overcome and Move Forward

22 Feb 2024

Contributed by Lukas

In this episode, our hosts discuss some common fitness pitfalls that they see amongst their clients and on a general level. And furthermore, they disc...

Episode 171: Drugs, Alcohol and other Vices that can hold you back in prep

19 Feb 2024

Contributed by Lukas

In this episode, Paul, Lexie and Evan discuss some vices or furthermore, things that can negatively set you back in prep. Alcohol and drug usage, toxi...

Episode 170: Supplement Basics with Doug Miller of Core Nutritionals

15 Feb 2024

Contributed by Lukas

In this episode, Paul brings on Doug Miller, the founder and CEO of ProPhysique's trusted supplement sponsor, Core Nutritionals. Doug and Paul discuss...

Episode 169: Dangerous Prep Protocols

12 Feb 2024

Contributed by Lukas

In this important episode, Paul, Lexie and Stephen come together to discuss a very important topic in the bodybuilding space: dangerous prep protocols...

Episode 168: Your First Bodybuilding Prep

08 Feb 2024

Contributed by Lukas

In this episode, the coaches talk about some of the big considerations if you are interested in your first prep of many or if you simply want to do a ...

Episode 167: Breaking Plateaus in Prep: Diet Breaks, Refeeds and Recovery Days

05 Feb 2024

Contributed by Lukas

In this episode, Paul, Lexie and Evan discuss what to do when you hit a plateau in prep. They each give insight into what they look for and what they ...

Episode 166: Is 45 Too Late to Compete? with Wendy Massey

02 Feb 2024

Contributed by Lukas

In this special episode, Paul interviews one of his long time clients, Wendy Massey. Wendy is a Bikini Pro and competes in the Masters Pro Bikini divi...

Episode 165: Is Cardio the King of Fat Loss?

01 Feb 2024

Contributed by Lukas

In this episode, the coaches discuss how to successfully incorporate cardio into your routine for fat loss. There is a common misconception that more ...

Episode 164: Q&A: Food Quality, Bikini Competitor Training and Education as a Coach

29 Jan 2024

Contributed by Lukas

In this episode, Paul, Evan and Lexie briefly recap the NPC Women's Workshop, that Lexie attended, this past weekend in Orlando before diving into a Q...

Episode 163: Ariana Brothers 2024 Competing Plans

26 Jan 2024

Contributed by Lukas

In this special episode, Paul interviews his client Ariana Brothers. Ariana, who is already 2024 Olympia qualified, discusses her competing plans for ...

Episode 162: Why do we like Flexible Dieting so much?

25 Jan 2024

Contributed by Lukas

In this episode, our hosts discuss the concept of flexible dieting and why they love it, as coaches and athletes, SO much. Flexible dieting can get a ...

Episode 161: Why Mental Health Goals Matter

22 Jan 2024

Contributed by Lukas

In this episode, Paul, Danika and Evan discuss the importance of checking in with where we are mentally and what our headspace looks like to try and m...

Episode 160: Best Natural Bodybuilder in the World: Brian Decosta

19 Jan 2024

Contributed by Lukas

In this special episode, Paul interviews his long time client, Brian Decosta. Brian has had quite the season considering he most recently took the tit...

Episode 159: When the high wears off, Motivation and why it can mess you up

18 Jan 2024

Contributed by Lukas

In this episode, our hosts discuss the importance of NOT being reliant on motivation when it comes to making long-term health/wellness goals. Motivati...

Episode 158: Sweating the Small Stuff: Details in Prep that are Actually Important

15 Jan 2024

Contributed by Lukas

In this episode, Lexie and Evan are joined by Stephen to talk about the somewhat "minor" details in prep that although minor, are actually very import...

Episode 157: Investing in Yourself

11 Jan 2024

Contributed by Lukas

In this episode, Christina, Jess and Tyler dive into some of the ways that you can invest in your goals, your health, and even your sanity (!) by layi...

Episode 156: The Quickest Ways to Ruin your Prep

08 Jan 2024

Contributed by Lukas

In this episode, Paul, Lexie and Evan discuss some of the BIGGEST mistakes you can make in a contest prep. These mistakes range from specific protocol...

Episode 155: Transformation Coaching Explained: Lifestyle Series

04 Jan 2024

Contributed by Lukas

In this episode, Christina, Sarah and Nick outline and discuss the ProPhysique Transformation Challenge. This challenge has quickly gained traction an...

Episode 154: How to Turn Pro: National Show Circuit Broken Down: Prep Series

01 Jan 2024

Contributed by Lukas

In this episode, Paul, Lexie and Matt discuss a full breakdown of the National Shows in the NPC. They discuss where and how you can obtain a pro card ...

Episode 153: Setting Goals with Success: Lifestyle Series

28 Dec 2023

Contributed by Lukas

In this episode, the coaches discuss the art of successfully crafting your goals with a layered approach and loads of grace! We have to anticipate tha...

Episode 152: Transformation Challenge Winner Calvin Perez: Lifestyle Series

21 Dec 2023

Contributed by Lukas

In this episode, Paul interviews male transformation challenge winner, Calvin Perez. Calvin earned the prestigious title of the OVERALL winner of the ...

Episode 151: Qualities of Successful Athletes: Client GREEN flags: Prep Series

18 Dec 2023

Contributed by Lukas

In this episode, Paul, Lexie and Evan talk about traits that they believe the most successful athletes have. Speaking from each of their coaching expe...

Episode 150: Age is Just a Number: Lifestyle Series

14 Dec 2023

Contributed by Lukas

In this episode with the lifestyle crew, Coach John joins Stephen and Jess to discuss the topic of age, in the industry and realm of fitness. Many peo...

Episode 149: Pro Cards, Uncomfortable Preps and Cutting out Foods: Q&A: Prep Series

11 Dec 2023

Contributed by Lukas

In this Q&A episode with the Prep Team, Paul, Lexie and Evan address some questions asked by YOU guys. Touching on things such as their most uncomfort...

Episode 148: Transformation Challenge Female Winner: Brandalyn Byler

07 Dec 2023

Contributed by Lukas

In this episode, Paul interviews the FEMALE winner of the ProPhysique Transformation Challenge, Brandalyn. Paul and Brandalyn talk about Brandalyn's s...

Episode 147: Coaching Red Flags: Prep Series

04 Dec 2023

Contributed by Lukas

In this episode, Paul, Lexie and Evan discuss coaching "red flags" and furthermore, what to look out for when hiring an online coach. Each coach provi...

Episode 146: Living the Lifestyle with Flair: Lifestyle Series

30 Nov 2023

Contributed by Lukas

In this episode, Jess and Christina sit down with Coach Daraja and talk about her upcoming improvement season, events and trips she's looking forward ...

Episode 145: Ben Weider Naturals Recap: Special Episode

28 Nov 2023

Contributed by Lukas

In this special episode, Paul and Stephen discuss Ben Weider which is a natural IFBB/NPC show that is held each fall. For the past 2 years, Team ProPh...

Episode 144: How to Plan your Show Season & Peaking for Multiple Shows: Prep Series

27 Nov 2023

Contributed by Lukas

In this episode, Paul and 2 of the team's prep coaches, Lexie and Matt, sit down and discuss the topic of choosing shows and furthermore, how to strat...

Episode 143: Transformation Challenge Winner, Over 50 Male: Lifestyle Series

23 Nov 2023

Contributed by Lukas

In this special episode, Paul sits down and interviews SummerSculpt Transformation Challenge participant, Derk. Derk was the winner of the participant...

Episode 142: Transitioning from Prep to Improvement Season & Combatting Post Show Blues: Prep Series

20 Nov 2023

Contributed by Lukas

In this prep episode, Lexie and Evan chat with ProPhysique mindset coach, Danika, to talk all about the transition from PREP to improvement season for...

Episode 141: Daraja's 2023 Olympia Prep: Special Episode

17 Nov 2023

Contributed by Lukas

In this special episode, Paul brings on Daraja who just competed for the 3rd consecutive time at the Olympia. She placed 9th in the world amongst some...

Episode 140: Building a Better Metabolism: Lifestyle Series

16 Nov 2023

Contributed by Lukas

In this episode, our lifestyle team discusses the concept of metabolic health and maintaining/building a healthy metabolism. With the new year approac...

Episode 139: Olympia 2023 Recap: Prep Series

13 Nov 2023

Contributed by Lukas

In this episode, Lexie, Evan and Paul recap the 2023 Olympia Expo and Show. All three hosts had the opportunity to attend in person, so each one offer...

Episode 138: Making Realistic Holiday Fitness Plans: Lifestyle Series

09 Nov 2023

Contributed by Lukas

In this episode, Christina and Stephen have a candid conversation regarding realistic goals for mental and physical health and your fitness during the...

Episode 137: Online Coaching EXPLAINED! Why it works: Prep Series

06 Nov 2023

Contributed by Lukas

In this episode, Lexie and Christina talk about the world of online coaching, how it has evolved with time and most importantly WHY it seems to work s...

Episode 136: Wearable Devices with Adam Ibrahim: Lifestyle Series

02 Nov 2023

Contributed by Lukas

In this episode, Christina and Stephen are joined by long time coach, Adam to talk about wearable devices such as apple watches, fit bits, oura rings,...

Episode 135: Hurricane Pro Recap + Prep Mythbusters

30 Oct 2023

Contributed by Lukas

In this episode, our prep team recaps the Hurrican Pro from this past weekend where Evan competed and where over 10 ProPhysique girls stepped on stage...

Episode 134: Olympia 2023 Predictions: Men's Divisions

27 Oct 2023

Contributed by Lukas

In this special episode, Paul and Evan share some of their predictions for Open Body Building, Classic Physique and Men's Physique at the 2023 Olympia...

Episode 133: The Diet is Over, Now What? Lifestyle Series

26 Oct 2023

Contributed by Lukas

In this episode, Christina, Jess and Stephen sit down to chat about some of the common questions and concerns faced by clients coming out of a lifesty...

Episode 132: All Things Show Day: Prep Series

23 Oct 2023

Contributed by Lukas

In this episode, Paul and Lexie sit down to talk all things show day! From the day before the show, to athlete checkins, backstage time and MORE, this...

Episode 131: How you do one thing is how you do everything: Lifestyle Series

19 Oct 2023

Contributed by Lukas

In this episode, the lifestyle crew talks on the topic of "how you do one thing is how you do everything." This principle can be applied to so much ac...

Episode 130: Maxing out Genetic Potential, Coaching Pet Peeves and Stage Weights: Prep Series

16 Oct 2023

Contributed by Lukas

In this Ask Us Anything style episode, Paul, Evan and Lexie answer a wide range of questions from maxing out one's genetic potential to coaching pet...

Episode 129: Pro Card to Olympia Qualified in 6 months: Special Episode

13 Oct 2023

Contributed by Lukas

In this special episode, Paul interviews his client Ndeye, who recently earned her ticket to the Olympia. Ndeye is a mom of 2 and not only did she qua...

Episode 128: Halloween Candy isn't so Scary: Lifestyle Series

12 Oct 2023

Contributed by Lukas

Let's talk about Halloween and furthermore, the delicious seasonal temptations that "haunt" us right around this time of year. In this episode, the li...

Episode 128: Setting Up Your Improvement Season: Prep Series

09 Oct 2023

Contributed by Lukas

In this episode, our prep team talks about how you can set up your improvement season, in order to optimize your competitive goals. From post show goa...

Episode 127: Overcoming Psychological Barriers: Lifestyle Series

05 Oct 2023

Contributed by Lukas

In this episode, Christina, Danika and Tyler discuss strategies for recognizing when difficulties are starting to arise and how we can get ahead of ne...

Episode 126: Prepping for the Prep: Prep Series

02 Oct 2023

Contributed by Lukas

In this episode, Lexie, Evan and Kayleigh talk about prepping for the prep, as a competitor, and what you should consider. What are some key component...

Episode 125: Why chronic under eating is preventing progress: Lifestyle Series

28 Sep 2023

Contributed by Lukas

In this episode, Jess, Christina and Tyler talk about how chronic "undereating" could be holding you back from making good progress. There is no doubt...

Episode 124: Setting Boundaries: Prep Series

25 Sep 2023

Contributed by Lukas

In this episode, our prep team ladies sit down and talk all about setting boundaries. When it comes to living the lifestyle of a successful competitor...

Episode 123: Our Review of Popular Fad Diets and Diet Styles: Lifestyle Series

21 Sep 2023

Contributed by Lukas

In this episode, Jess and Christina talk about some of the most popular/widespread fad diets and dieting strategies. They each give their educated tak...

Episode 122: Post Show Weight Gain: Prep Series

18 Sep 2023

Contributed by Lukas

What goes into an effective POST SHOW and how do you combat the immediate post-show weight gain that can oftentimes spiral out of control for some com...

Episode 121: Exercising vs. Training, what's the difference and why it matters: Lifestyle Series

14 Sep 2023

Contributed by Lukas

Are you training or are you just exercising and going through the motions with the intent of breaking a sweat? In this episode, our lifestyle crew dis...

Episode 120: Qualities of our Best Athletes: Prep Series

11 Sep 2023

Contributed by Lukas

In this episode, our prep team discusses some of the key qualities that make for the best athletes. The team touches on a wide variety of components t...

Episode 119: Is it Bulking Season? Lifestyle Series

07 Sep 2023

Contributed by Lukas

It's bulking season! Or is it? In this episode, our lifestyle crew talks about what is means to "bulk" and when and why this can be effective for some...

Episode 118: Balance in Bodybuilding, Imposter Syndrome & Bullying? Ask Us Anything: Prep Series

04 Sep 2023

Contributed by Lukas

In this Q and A episode, our Prep Team hosts sit down and answer many diverse questions from YOU guys. Topics from imposter syndrome, to working balan...

Episode 117: 3 Years Away From Stage to Olympia Qualified with Ariana Brothers

01 Sep 2023

Contributed by Lukas

In this special episode, Paul sits down with his client Ariana Brothers, who recently made a comeback to the stage after taking 3 years away. Ariana h...

Episode 116: Healthy Choices: When They Become Not So Healthy: Lifestyle Series

31 Aug 2023

Contributed by Lukas

In this episode, Christina and Jess sit down to discuss the topic of healthy habits and how sometimes, these habits can eventually backfire on some in...

Episode 114: Pilates, a compliment to bodybuilding? with Ryan Doris: Lifestyle Series

24 Aug 2023

Contributed by Lukas

In this episode, Christina and Jess sit down with Ryan Doris to discuss his history as a competitive bodybuilder, his expanding education and knowledg...

Episode 112: What does "healthy" mean? Lifestyle Series

17 Aug 2023

Contributed by Lukas

In this episode, Christina sits down with Stephen Beaugrand to discuss the meaning of health and how it fits into lifestyle decisions. They touch on t...

Episode 110: Top Lessons Learned in Our Fitness Journeys: Lifestyle Series

10 Aug 2023

Contributed by Lukas

In this episode, the team talks about some of the top lessons that they have personally learned within their own fitness journeys. Through each of the...

Episode 109: All Things Show Day: Prep Series

07 Aug 2023

Contributed by Lukas

In this episode, Lexie, Rachel and Evan discuss all things pertaining to show day! Things such as misc. items to pack with you to how to effectively c...