Where Optimal Meets Practical
Episodes
87: Ruth Maleski (@Ruth_MPower) - Why do you lift for HYPERTROPHY? Is Hypertrophy training "Functional"? Things that help make cutting easier...
13 Jan 2022
Contributed by Lukas
WHO: Ruth Maleski (@ruth_mpower)---TITLE/TOPICS: Why do you lift for HYPERTROPHY? Is Hypertrophy training "Functional"? Things that help make cutting ...
86: 10 Tips for going into your next CUT
05 Jan 2022
Contributed by Lukas
85: 10 tips for going into your next cut---They're not in any particular order so I recommend listening through all the way🙂 ---Where to find me:In...
85: Danny Matranga: The Alcohol Episode - Will it wreck your gains? Stop you from losing fat? Can you drink and be healthy? How to make it...less bad...
03 Jan 2022
Contributed by Lukas
WHO: Danny Matranga---TITLE/TOPICS: Alcohol. Will it wreck your gains? Stop you from losing fat? Can you drink and be healthy?---Where to find Danny:I...
84: Does your body weight really have a SET POINT?? - If so, can you change it? How? What mechanisms might be behind this? Is all weight loss futile?
15 Dec 2021
Contributed by Lukas
84: Does your body weight really have a SET POINT?---If so, can you change it?How?What mechanisms might be behind this?How much is genetics?How much i...
83: Ranking training variables for HYPERTROPHY (volume, intensity, reps, rest etc...): What's most important? Can we even rank them? How do they work together to help us make the best gains?
08 Dec 2021
Contributed by Lukas
Training principles for hypertrophy: Here's my attempt to rank all the variables that affect your hypertrophy programming (stuff like volume, split, r...
82: Should you get 10k steps? If not, how many? Why do we care? Does it matter how you get them?
30 Nov 2021
Contributed by Lukas
Topic: Should you get 10k steps? If not, how many? Why do we care? Does it matter how you get them?---Where to find me:Instagram: @JordanLipsFitnessEm...
81: Jeremiah Bair - Online coaching for hypertrophy: Ways to progress across a mesocycle, volume prescriptions for online clients, rep ranges, and RIR/RPE discussion
24 Nov 2021
Contributed by Lukas
WHO: Jeremiah Bair---WHO IS THAT: Online coach, Podcaster, Business owner---TITLE/TOPICS: Hypertrophy stuff: Ways to progress across a mesocycle, volu...
80: Sal Di Stefano - Why you should lift: Better health, quality of life, mobility, aesthetics, and confidence.
17 Nov 2021
Contributed by Lukas
WHO: Sal Di Stefano---WHO IS THAT: Owner/founder of Mind Pump Media---TITLE/TOPICS: Why you should lift: Better health, quality of life, mobility, aes...
79: Q+A: Should you drop calories in deload week? How to be more confident as a PT, Tips for managing calories over the holidays, Collagen discussion, Are supersets just time savers? and MORE
09 Nov 2021
Contributed by Lukas
Q+A 11.9.21---Should you drop calories in deload weekSupersets: more than just time savers?CollagenTips for managing calories over the holidaysBest wa...
78: How long should your MESOCYCLE be?
03 Nov 2021
Contributed by Lukas
How long should your MESOCYCLE be?---What is a mesocycle?Why do we need a deload?What my general recommendation is and whyExceptions to the ruleApplyi...
77: What's the difference between STRENGTH and HYPERTROPHY?
02 Nov 2021
Contributed by Lukas
What's the difference between STRENGTH and HYPERTROPHY?(and how do you decide which type of training to do?)---Physiological differencesTraining diffe...
76: Why I don't love MINI CUTS
25 Oct 2021
Contributed by Lukas
Why I don't love MINI CUTS...---What is a mini cutReasons you might want to do oneMy thoughts on those reasons...Why it might not be worth itWhat you ...
75: Nutrition Q&A - Metabolic damage, Fiber, Peri-workout nutrition, Mini cuts and MORE
19 Oct 2021
Contributed by Lukas
Nutrition Q&A 10.19.21---Can long term deficits damage metabolism?Fiber...how much? What if I'm constipated?Should you do a mini-cut?Peri-workout nutr...
74: What is JUNK VOLUME for hypertrophy?
15 Oct 2021
Contributed by Lukas
What is JUNK VOLUME for hypertrophy?---It's 12 min. No show notes necessary lmao---Where to find me:Instagram: @JordanLipsFitnessEmail: JordanLips@Jor...
73: Q&A - Should you track collagen? Warming up for hypertrophy, How to fix your butt wink, Visceral vs subcutaneous fat...
12 Oct 2021
Contributed by Lukas
Q&A 10.12.21---Warming up/stretching for hypertrophyFull leg day vs quad + ham/glute days. Is one better?If I go to failure but get less reps that pre...
72: @ButterYourMacros - "Calorie Entitlement": Boosting metabolism, reversing to higher calories, and why you might not get as many calories as your favorite fit pro
04 Oct 2021
Contributed by Lukas
WHO: Heidi + Natalie (ButterYourMacros)---WHO IS THAT: You living under a rock? go follow them.---TITLE/TOPICS: "Calorie entitlement": Boosting metabo...
71: Won Dolegowski - Why maintenance is so important, hard truths about reverse dieting, tips for dealing with the scale, breaking the "skinny" stigma...
18 Sep 2021
Contributed by Lukas
WHO: Won Dolegowski---WHO IS THAT: 49 year old mom, wife, and coach. After 10+ years of being a pharmacist, she left her career in 2018 to her my pass...
70: What my GROUP PROGRAMMING will be like
10 Sep 2021
Contributed by Lukas
WHAT MY GROUP PROGRAMMING WILL BE LIKE---What are the programs all aboutIs it male/female specific?What is the training splitHow long are the workouts...
69: Training Q&A: Cluster sets, EAAs, DOMS, RDLs vs banded RDLs, Straight sets vs. top sets, When to do a strength phase...
24 Aug 2021
Contributed by Lukas
Training Q&A:---What's the point of cluster setsBenefits of EAAs if training fastedPros/cons of unilateral trainingBest way to deal with DOMSWhy is DO...
68: My thoughts on CROSSFIT...
17 Aug 2021
Contributed by Lukas
My thoughts on Crossfit...---What is crossfit?What I like about crossfitWhat I don't like about crossfitWho is crossfit for?What kind of results can y...
67: Blake Elarbee (@BlakeLosAngeles) - Should we call out misinformation? Sustainability over everything, Utilitarian arguments in health and fitness
12 Aug 2021
Contributed by Lukas
WHO: Blake Elarbee---WHO IS THAT: Blake has a Bachelors of Science in dietetics from Florida state university, is a certified strength and conditionin...
66: 10 Most FAQ I Get Daily About Training and Nutrition
06 Aug 2021
Contributed by Lukas
10 Most FAQ I Get Daily---(01:11) How to calculate your maintenance calories(02:56) How do I know when I’m back at maintenance after a reverse diet?...
65: 10 Reasons You're Not Hitting Your Body Comp Goals
27 Jul 2021
Contributed by Lukas
10 Reasons You're Not Hitting Your Body Comp Goals---(00:20) You're always trying to cut(02:45) Your NEAT sucks(05:25) Your goals take way more work t...
64: Q&A - Why is it important to train muscles at different lengths? Can I gain muscle without barbells (downside of barbells)? Other fitness podcasts I recommend, Different ways to progress in relative intensity across a meso
21 Jul 2021
Contributed by Lukas
Q&A Episode 7/20---(00:35) Can you still gain muscle using a smith machine, dumbbells, and cables but no barbell?(09:40) Why is it important to train ...
63: 10 Things I Used to Believe
14 Jul 2021
Contributed by Lukas
10 Things I Used to Believe---(01:20) Meal plans really help people(07:40) Training 6-7x/wk is best(11:20) You don't need to track your workouts(14:10...
62: Cody Moxley (@CJMoxley) - When people say "you're just overcomplicating things", Setting reasonable goals + expectations, More sensation isn't always a good thing...
10 Jul 2021
Contributed by Lukas
WHO: Cody Moxley (@CJMoxley)---WHO IS THAT: Coach and project manager for N1 Education, CISSN---TITLE: When people say "you're just overcomplicating t...
61: Q&A - Stim-free pre-workout, Benefits of failure training, Can you change your maintenance calories? How different grips affect muscles being worked, Low cal swaps that helped in my deficit...
29 Jun 2021
Contributed by Lukas
Q&A 6.23.21---Questions answered/Topics covered:---Stim-free pre-workout: Why I love itBenefits of training to failureLow cal swaps that helped me in ...
60: Q&A - Differences between strength + hypertrophy programs and adaptations, Glute Bridges vs Hip Thrusts, Rep ranges for hypertrophy, Should you stretch after your workouts for recovery? Running and lifting in the same program...
23 Jun 2021
Contributed by Lukas
Q&A 6.23.21---Questions/Topics:---Strength vs Hypertrophy training - A brief description of differences in adaptations and programmingWhat's the diffe...
59: Erin (@FoodScienceBabe) - Organic food myths, WTF are GMOs + should we care? Health halos, marketing terms to look out for, and the dangers of misinformation...
16 Jun 2021
Contributed by Lukas
WHO: Erin (@FoodScienceBabe)WHO IS THAT: Erin is a food scientist who has a BS in Chemical Engineering from the University of Minnesota. She's worked ...
58: Steve Hall (@ReviveStronger) - RIR, Training to Failure, Setting Up Your Mesocycle
10 Jun 2021
Contributed by Lukas
In today's episode with Steve Hall of Revive Stronger we discuss everything you've ever wanted to know about Reps In Reserve (RIR)----What is it and h...
57: 15 Things I Wish People Weren't So Confused About - Reverse dieting, Intermittent fasting, Soreness, Rest days, Calorie cycling, Good/bad foods, Sugar + health...
25 May 2021
Contributed by Lukas
In today's episode I get into some hot takes on 15 things I wish people weren't so confused about. There were at least 15 more good ones on the list s...
56: Marci Nevin (@marcinevin) - Comparing yourself to others: Comparing yourself to others: How to use comparison for good and make it NOT the thief of joy. Are progress photos helpful or harmful? How to view them...
21 May 2021
Contributed by Lukas
In today's episode I chat with online coach Marci Nevin...---Topics Discussed:1) Comparing yourself to others: How it almost always gets in the way of...
55: Jenna Bruno (@JMBrunoFitness) - How we met, Jenna's journey through gaining, overcoming serious injuries, losing your period in a cut...
15 May 2021
Contributed by Lukas
In today's episode I chat with THE most requested guest I've had on...Jenna. Bruno. Fitness. We talk about...---Listener Q&A: How we met, Jenna's favo...
54: @LiftingLindsay - Exercise selection + execution for HYPERTROPHY, Do you have to barbell squat for leg development? Favorite/least favorite glute exercises...
07 May 2021
Contributed by Lukas
In today's episode I chat with Lifting Lindsay about all things hypertrophy, exercise selection, and exercise execution----How does setup dictate whic...
53: Amber Brueseke (@BicepsAfterBabies) - Making yourself a priority, How to cultivate a positive support system, Exposing your children to fitness
30 Apr 2021
Contributed by Lukas
In today's episode with Amber Brueseke (@BicepsAfterBabies) we talk about...----How to expose your children to fitness and a "healthy lifestyle"-How t...
52: Cutting Update + Q&A: How long does it take creatine to kick in? Should you try to stick to your macros when you're sick? If your sets are hard but not close to failure are you just maintaining? Can you calorie cycle in a surplus?
22 Apr 2021
Contributed by Lukas
In today's Q&A episode I start off by giving an update on how my cut is going and then dive into your questions :) ---MY CUT UPDATE:-Why cutting hasn'...
51: What Online Coaching With Me Is Like - Who I work with, What my process is like, My 4 pillars of coaching, and What you'll learn by the end...
14 Apr 2021
Contributed by Lukas
In today's episode I discuss my 1:1 coaching program. If you have no clue what online coaching is like or you want specifics on how I do it, this epis...
50: Q&A - Should you bulk or cut first? How to transition on your own after coaching, Is it safe to eat below BMR calories? What I look for when looking for a new gym, What's the best kind of alcohol to drink in fat loss?
07 Apr 2021
Contributed by Lukas
In today's Q&A Episode I answer...----Should I bulk or cut first?-What should I do with my training and calories if I get injured and am less active?-...
49: @Brianna.Battles - Pregnancy + Postpartum Specialist - How to adjust your mindset around training and body image during pregnancy & postpartum
30 Mar 2021
Contributed by Lukas
In today's episode I'm joined by Brianna Battles. Brianna Brianna Battles is the Founder of Pregnancy & Postpartum Athleticism and CEO of Everyday Bat...
48: @ButterYourMacros - Getting over the scale, How to choose the right type of program for your goals, Fitness pet peeves and more!
23 Mar 2021
Contributed by Lukas
In today's episode I'm joined by Natalie and Heidi from @ButterYourMacros and we have a great chat about...----How and why it might be important to fa...
47: Q&A - Can I lower my calories in a deficit even if I'm seeing progress but I want it to go faster? Tips for eating MORE calories, Why am I still binging if I brought calories up by a LOT? Myo sets - what and why?
15 Mar 2021
Contributed by Lukas
In today's Q&A episode I answer YOUR questions from IG and we had some good ones!!----Tips for eating MORE calories-Myo sets - what and why?-How many ...
46: How I set up my fat loss phase and WHY - Setting calories/protein, Do I use diet breaks? How do I manage hunger? More aggressive or more conservative?
01 Mar 2021
Contributed by Lukas
In today's episode I go over how I set up my fat loss phase and how I manage the "during + after" portions as well. I'll go over things like...----How...
45: Ranking Home Gym Equipment - What the hell should you buy?!
24 Feb 2021
Contributed by Lukas
Today's episode probably should have come out a year go haha but nonetheless...I know a lot of people out there are still building out their home gym ...
44: Jaebien Rosario (@Mr.Cogfit) - Anti Diet Culture - What is it? What parts do we AGREE with? What parts do we DISAGREE with? Our thoughts on BMI...
22 Feb 2021
Contributed by Lukas
Today's episode with Jaebien Rosario is all about Anti-Diet Culture. It's an emotionally-charged topic for many...so hopefully this discussion serves ...
43: Muscle Gain Q&A - Can you build muscle at maintenance? Do you need direct ab training? Are all strength gains attributed to muscle gain? Is there ever a need for more than 1g/lb protein?
15 Feb 2021
Contributed by Lukas
Muscle Gain Q&A:-Can you build muscle at maintenance?-Is there ever a need for more than 1g/lb protein? -Are all strength gains attributed to muscl...
42: Ryan Solomon - Stimulus to Fatigue Ratio: What is it? How does it dictate how we program for hypertrophy?
10 Feb 2021
Contributed by Lukas
On this episode I talk with my coach Ryan Solomon. Ryan has his masters in exercise science and is a coach with Revive Stronger-What is the Stimulus t...
41: Joelle Samantha - Why do so many "fit" women lose their periods? Should women avoid intermittent fasting? How to go about transitioning off HBC and more!
08 Feb 2021
Contributed by Lukas
On this episode I talk with Joelle Samantha. Joelle is the Head coach and CEO of Level TEN coaching and has her masters in exercise science. We discus...
40: Just. Track. Something.
26 Jan 2021
Contributed by Lukas
On this Episode I talk about the importance of tracking SOMETHING. You don't have to track macros, calories, workouts, steps...whatever. Just track S...
39: Fat Loss Q&A - Should you speed up your fat loss? Do you need to do formal cardio? How to lose less muscle as you diet (and should you care?) Should you take creatine in a deficit?
13 Jan 2021
Contributed by Lukas
On this Q&A Episode I answer your questions specific to Fat Loss...-Do you need to do formal cardio for fat loss?-Tracking cooking oils...-Why does t...
38: Tom Robertson - Bold Statements, Unpopular Opinions, and Overrated/Underrated in Fitness
30 Dec 2020
Contributed by Lukas
On this episode with Tom Robertson we pick apart each others bold statements and unpopular opinions which I found extremely fun. We made sure to add s...
37: How to build a solid program for muscle growth - How many days per week? How many exercises? How many sets? How many reps...
22 Dec 2020
Contributed by Lukas
In this episode I break down how to design your own program. I provide a framework and line of questioning that will help you develop the right progra...
36: Training Q&A Part II - What's the difference between RIR and RPE? How does tempo affect hypertrophy? Does CBD oil affect muscle gain? How to start back up in the gym after 3mo off...
15 Dec 2020
Contributed by Lukas
This Q&A was a ton of fun. Instead of fielding questions about everything we kept things training-specific. If you wanna nerd out about some training ...
35: Training Q&A Part I - Should you use lifting straps? Straight sets vs. Pyramid sets, How to plan your weekly split, Lifting with a pelvic tilt, Best rep ranges for certain exercises
10 Dec 2020
Contributed by Lukas
This Q&A was a ton of fun. Instead of fielding questions about everything we kept things training-specific. If you wanna nerd out about some training ...
34: Dan Feldman - Why are we so scared of carbs? -- The carbohydrate-insulin model of obesity -- Body dysmorphia in men -- Our nutrition research wishlist
01 Dec 2020
Contributed by Lukas
On this episode I talk with Dan Feldman. Dan is a registered dietician, online coach, competitive powerlifter, and content creator with his masters is...
33: Jessi Jean - Body Image: Why is "how we look" so important to us and how can we recognize that we are more than our body? How do we reconcile having fitness goals while working on body image? What is "body neutrality" and how do we get there?
24 Nov 2020
Contributed by Lukas
On this episode I talk with Jessi Jean. Jessi is a certified eating psychology coach who works with women to help them stop binge and overeating. On t...
32: Amanda Thebe - Menopocalypse - How to thrive during menopause (yes we talk about fat loss too)
18 Nov 2020
Contributed by Lukas
On this episode with Amanda Thebe we talk about her new book Menopocalypse which breaks down in great detail how women can learn to thrive during meno...
31: Q&A - Should you increase weight or reps EVERY week? Best glute exercises at home? Are metcons detrimental to muscle growth? How to deal with unsupportive family members...
14 Nov 2020
Contributed by Lukas
On this Q&A episode I answer YOUR questions.-Should you be doing more weight or more reps EVERY week on EVERY exercise?-My thoughts on vitamin D durin...
30: Kim Schlag - How to Overcome Emotional Eating & Why Lifting Weights is SO FREAKING IMPORTANT for Women...Especially as You Age
03 Nov 2020
Contributed by Lukas
On this episode with Kim Schlag we talk about emotional eating and why weight training is so important for women.--- -What is emotional eating?-What a...
29: Q&A - Will lifting make you bulky? Should you count your carbs/fats? What happens if you don't spend long enough at maintenance? Pros and cons of calorie cycling...
27 Oct 2020
Contributed by Lukas
On this Q&A episode I answer YOUR questions from Instagram...--- -Will lifting make you bulky?-Is it OK to compensate with lower calorie days after a ...
28: Jaebian Rosario: Logical Fallacies in Nutrition & Correlation vs. Causation in Nutrition Research
21 Oct 2020
Contributed by Lukas
On this episode with Jaebian Rosario we talk about...----What is a logical fallacy and what are some common examples?-Why are they so prevalent in nut...
27: Alan Aragon - Can you really damage your metabolism? How do you know if you're in fat loss PLATEAU...and what should you do? and MORE!!
16 Oct 2020
Contributed by Lukas
On this episode with Alan Aragon we talk about...--- -How to answer the question "What should I eat?!?!?” in a way that helps the individual-Metabol...
26: Q&A: How Do I feel About Supersets? What Are the Major Movement Patterns? Do You Need Heavier Weights? How Important Are Carbs Post-Workout?
06 Oct 2020
Contributed by Lukas
On this Q & A episode I answer your questions from IG!----My thoughts on supersets-Do you need heavier weights at home?-How important are carbs after ...
25: Q&A: How Long to Rest Between Sets, Weights vs Bands, My Thoughts on Meal Plans, How Many Sets to MAINTAIN Muscle...
29 Sep 2020
Contributed by Lukas
On this Q & A episode I answer your questions from IG!----My thoughts on meal plans-Weights vs Bands-How long should you rest between sets?-How many s...
24: Jack Rayner - How Do Things Change As You Progress? Are You a Novice, Intermediate, or Advanced Trainee? Are Those Classifications Actually Helpful to the Individual?
22 Sep 2020
Contributed by Lukas
On this episode with online coach and content creator. Jack Rayner, we talk about...----Are you a novice, intermediate, or advanced?-Are those classif...
23: Stan Dutton - How to Be a Better Coach, How to Choose the Right Coach For You, It's Ok to F*ck It Up Sometimes
15 Sep 2020
Contributed by Lukas
On this episode with Stan Dutton we talk about...----How to be a better coacH-How to pick the right coach for YOU-It's ok to f*ck it up sometimes. Eve...
22: Danny Matranga - "Tribalism" in Nutrition, Making Nuance Great Again, "Red Flags of Bullshit" on Social Media
09 Sep 2020
Contributed by Lukas
On this episode with Danny Matranga we talk about...--- “Tribalism” in NutritionWhat does it mean?How does it affect the average person?How can th...
21: Q&A: Can You Change Your Set Point? Can You Train For Endurance AND Muscle Gain? How Lean Should You Be When You Start a Gaining Phase?
01 Sep 2020
Contributed by Lukas
In this week’s Q&A I answer your questions from IG!!! Thank you so much to everyone who asked. Here are a few that I coverCan you change your bodywe...
20: 10 Things I Wish I Knew When I Started Training
25 Aug 2020
Contributed by Lukas
On this episode I discuss 10 things I wish I knew when I started training. These 10 things would have saved me a LOT of time and accelerated my progre...
19: Cody "Boom Boom" McBroom - Goal Setting in Fitness, Trade-offs, Pillars of Good Coaching, and MORE!
21 Aug 2020
Contributed by Lukas
On this episode with Cody McBroom we talk about...---Goal setting in fitnessLong term vs Short term goalsThe Pillars of Good CoachingFitness Trade-off...
18: Q&A: How/When to Take Creatine, How to Measure Muscle Growth, Why People Always Say "Toned", What to Do If You Fall Off on Vacation and MORE!
13 Aug 2020
Contributed by Lukas
In this week’s Q&A I answer your questions from IG!!! Thank you so much to everyone who asked. Here are a few that I coverWhen/How to take creatineH...
17: The Reverse Dieting Episode
11 Aug 2020
Contributed by Lukas
In today's episode we break down...What is Reverse Dieting?How do you know when you need one?How to do it...Fast vs. SlowHow to know when you hit main...
16: Understanding Trade-offs, How to Decide What You REALLY Want, and Making Informed Decisions
04 Aug 2020
Contributed by Lukas
In today's episode we talk about decision-making. I breakdown how to decide what you REALLY want by considering what you're willing to work for.---Whe...
15: Jordan Syatt: Getting Over Scale Anxiety, Are Calories All That Matter?, You Can't Fuck This Up and MORE!!
30 Jul 2020
Contributed by Lukas
Today I’m blessed to talk shop with one of the best and someone I've looked up to in the industry for a long time.--Jordan Syatt!!--We talked about ...
14: What I Learned Tracking My Sleep for a Year With the Ouraring
28 Jul 2020
Contributed by Lukas
In today’s episode I talk about my experience tracking my sleep every night for a year with an Ouraring.---I talk about…How alcohol, caffeine, med...
13: Q&A: Why the last few pounds are the HARDEST, How to track alcohol, Fasted weight training and MORE!!
23 Jul 2020
Contributed by Lukas
In today's Q&A we talk about...How to track alcoholWhy the last few pounds are the hardest to loseMy favorite progression modelFasted weight trainingM...
12: Jared Hamilton - Fat Loss Psychology: "Dieting from the inside out", All or nothing mindsets, Using LOGIC to combat EMOTION
22 Jul 2020
Contributed by Lukas
In today’s episode with Jared Hamilton we talk about…What does it mean to diet “from the inside out?"Is your All or Nothing mindset hindering yo...
11: Susan Niebergall - Fat Loss Essentials, Fitness Through Perimenopause, How to Stay Motivated
17 Jul 2020
Contributed by Lukas
In this episode I am honored to bring on Susan Niebergall.---We talked about...Fat Loss Essentials: Where should I put my efforts?Fitness Through Peri...
10: Training Differences Between Men and Women
14 Jul 2020
Contributed by Lukas
Are women just smaller men?Should we train exactly the same?Do men gain muscle and strength faster?SO MANY QUESTIONS.And it's all packed into this sho...
9: Q&A: Why I Hate Cardio, Fav/Least Favorite Exercises, Protein for the Elderly, How to Help Your Kids Eat Better
09 Jul 2020
Contributed by Lukas
In this Q&A episode I answer questions that YOU have submitted via Instagram or Email.---Today's Questions:Where does cardio fall on the hierarchy of ...
8: My Story: Overtraining, Keto, Low Testosterone, Flexible Dieting
07 Jul 2020
Contributed by Lukas
Every coach has a story. Here's mine. No, I didn't have a crazy body transformation...but I think this story will resonate with many of you who battle...
6: Ryan Solomon - Metabolic Adaptation, Why Fat Loss PLATEAUS, Fast vs. Slow Fat Loss
02 Jul 2020
Contributed by Lukas
This week I'm honored to bring on MY coach Ryan Solomon from the team over at Revive Stronger.---We break down everything you need to know about Metab...
5: 10 Tips for a Muscle Gain Phase
30 Jun 2020
Contributed by Lukas
Take out your handy dandy notebook and take some notes because this one is FULL of info you'll want for your next gaining phase.------------We talk ab...
4: Q&A: Best Rep Ranges for Muscle Gain, Can You Only Absorb 20g Protein in a Meal?, How Long Should My Deficit Be?
26 Jun 2020
Contributed by Lukas
In this Q&A episode I answer questions that were submitted by my online coaching clients---Today's Questions:What's the best rep range for muscle grow...
3: Deloads: Why You Need Them
23 Jun 2020
Contributed by Lukas
In this episode we talk ALL thing Deloading...Why you need to DeloadHow often you should Deload?What happens if you don't DeloadShould you Pre-plan or...
2: Calorie Cycling for Fat Loss
19 Jun 2020
Contributed by Lukas
In today's episode we talk about..What calorie cycling is...How it applies to fat lossStrategies for implementationWho it might be helpful forPros + C...
1: Q&A: What to do if "Skinny Fat", Creatine, Protein In a Surplus
16 Jun 2020
Contributed by Lukas
In this Q&A episode I answer questions that YOU have submitted via Instagram or Email.---Today's Questions:If I'm skinnyfat, should I BULK or CUT firs...