The Bodybuilding.com Podcast

In his second visit to the podcast, the weight-loss icon Pat Brocco tells us about his first time competing onstage after losing over 300 pounds. He's also helping lead a unique new weightloss challenge for Bodybuilding.com that his fans need to know about! Highlights: - Pat's competitors and fellow weight-loss stories at his first show - How the world championship will be different - "I didn't work 14 weeks not to pose!" - His competition buzz, when all hunger and thirst disappeared - His post-competition meal (it's a lot smaller than you think) - What his fiancée and kids think of his journey at this point - "I've walked in almost everyone's shoes when it comes to weight loss, unless someone had 400 pounds to lose." - "I don't want people to feel like, 'Oh, I lost 100 pounds and I'm good,' because that's how I felt when I first started." - "I've reached all my goals. I'm at a healthy body fat percentage. I've overcome diseases. I've overcome everyday activity. I'm healthy and I feel good. That's where I want people to get to." - The incredible transformations his followers have achieved - The Mission Possible Challenge: What You Need to Know Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast

One of the world's great bodybuilders stop by to talk competition, the perfect muscle-building sleep schedule, and protein doughnuts. Highlights: - Little-known fact: When you shave Chewbacca, Sadik is what is underneath. - The movies that will actually make Sadik cry - How "giving 110%" can mean… taking a nap - "Lift heavy, eat protein, sleep, recover. That's it!" - How he gained 25 pounds of muscle (Hint: it involved training less!) - How on-camera Sadik is different than what happens afterward - His original goal: get to 155 pounds. - The first time he attended a bodybuilding show… and hated it - His first show, which he did with zero prep - Will he cry when he wins? Only if they play the Lion King theme… Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast

Dr. Jim Stoppani brings plenty of energy—and plenty of gummy bears—to the recording studio. He's been espousing the virtues of full-body, near-daily workouts in recent months, and says it could just be the best training technique out there—if you do it right. He also goes deep into the science and practice of intermittent fasting, which allows him to stay lean and energetic well into his fifties! Highlights: - Jim's history (spoiler: He's been a diehard since age seven) - The traditional knocks against full-body training, and how Jim answers them - How he's able to stay lean without "cardio" - The remarkable science of fasting - How the meal that follows your fast matters - Jim's personal fasting and training schedule - The problems with sweeteners and BCAAs during fasting windows - Fasting combats jet lag? - Fasting as the cure for the yo-yo diet - Why IF might be the easiest diet to follow - Why he doesn't recommend fasted cardio - How you might be sabotaging your workout by how you spend your day - Why Jim parks far away from the building, takes the stairs, and walks whenever possible - How you're misunderstanding the idea of your genetic potential Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast

Longtime Bodybuilding.com athlete Kizzito Ejam stops by to discuss his unique rest-day-free approach to training. He's been both lifting and doing cardio daily—sometimes twice a day—for years, and he tells us how he's made it work, while also sharing plenty of laughs along the way. Highlights: - Kizzito's Shin Workout: The finest routine on Bodybuilding.com. You have seen it, right? - Kizzito plus the Bodybuilding.com gym's heaviest dumbbells equals true love. - How martial arts gives him all the cardio and mobility he needs—and allows him to focus on strength and muscle in the gym. - How he got from 165 to 205, staying lean the whole way—and not eating like a bodybuilder. - "If you train this way, you'll see that your growth is nonstop." - "Going prone": Kizzito's secret recovery trick - How he dealt with an injury that put him on the shelf for months - "Always have a crazy expectation, always shoot for that crazy expectation, keep logs of where you are, and then look back." - Kizzito's unique take on intermittent fasting - "When it comes to martial arts and the gym, it's about more than just building your body. It's about building your mind. If you stay consistent and you start to achieve your goals, it builds you up. It translates into your everyday life." Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast

Strength coach Charles Staley offers up his hard-earned wisdom about how to balance strength, body composition, and overall health as the years go by. From programming to choosing movements to flexible dieting, he touches on everything you need to know to plan out your lifting life! Highlights: - How Charles changed his view on muscle and fat-loss at age 55 - Beginner's gains: they can happen at any age! - "Respect your age, but you shouldn't allow it to define you." - Is the deadlift the fountain of youth? - Why machines have their place, too - The virtues of training in "blocks" for the aging lifter - On work capacity: "Training to train" - How to structure full-body training: Meat & potatoes, then arms - The real value in personal trainers for aging lifters - Why what you deadlift and chin-up can "say more" about you than squats - How many workouts a week is best? - The safe way to lift heavy and find room for singles and triples in your training - Circuits and pairs: They're not just for cardio! - Making light weights heavy: The perfect goal for changing your body Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast

WBFF pro bodybuilder Lee Constantinou went from lean martial artist to competitive bodybuilder in a matter of months, and has never looked back. He's taken to the stage 10 times in the past six years, and he shared his plan for how to get there, feel good doing it, and develop your crucial plan for afterward. Highlights: - How Lee transitioned from martial arts to bodybuilding, and how the two sports go hand-in-hand - Van Damme: the ultimate inspiration for a hybrid lifter - Videoing yourself: the ultimate form check--if you can handle the truth - A technique freak since age 15? That's how you get on stage! - How martial arts influenced his award-winning posing abilities - The details of Lee's meal plan for his first prep--to the gram - The upside and downside of the "same meal five times a day" prep - His competitive revelation: "I need to find a better way to do this. I don't want to eliminated foods and I don't want to restrict myself." - Why flexible dieting didn't work for him - How he's been able to manage 10 competitions in just 6 years - How he handles dietary "blowouts" these days - His one piece of advice for someone who is just about to compete: Have a plan for after - Yoga and bodybuilding: The perfect pairing During July 2017, please nominate us for a People's Choice Podcast Award: https://www.podcastawards.com Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast

Here we go! On a sunny morning in a quaint medieval forest, your journey begins as you cross the moat and enter the cavernous stone archway of Ye Olde Gym. Your guides, the Buff Dudes, meet you at the door, crack open your cranial cavity, and fill it with scoop after scoop of wisdom about proper form, programming, and how to live life to the buffest. You've got a long trip ahead of you, young one. So gird up your loins as you progress through the levels and worlds of this strange, muscular universe... Learn more about the Buff Dudes: https://www.bodybuilding.com/author/the-buff-dudes Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast

Pat had been big forever—so big that he could gain 100 pounds in a little over a year and not even notice a difference. But then he turned his life around, one literal step at a time. On the verge of his first-ever competition, the star of Bodybuilding.com's popular YouTube series joins us to get real about life-changing transformations. Highlights: - How Pat got up to 600… and gained 100 lbs in a year and a half without noticing - What it's like seeing himself in people online every day - What pushed him to finally make it happen - His plan: Walking to get every meal, every day - "Do I get the egg whites or do I get the 100 chicken nuggets?" - What 100 pounds lighter felt and looked like - Why trainers didn't work for him - "Losing weight wasn't hard. Prep is hard." - What he'd say to anyone else thinking of hitting the stage after serious weight loss - The "selfish" question: Is it worth it to be away from your kids for training if it means you'll get to live longer? - The dark side of skin removal surgery - What if he doesn't win? During July 2017, please nominate us for a People's Choice Podcast Award: https://www.podcastawards.com Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast

Heather Eastman, a former NPC competitor, coach, and judge, as well as a content editor for Bodybuilding.com, joins the show as co-host and digs deep into show prep. Are you thinking about aiming for the stage and wondering if it's the right for you? Start here, and then decide. Highlights: - Why glutes are, indeed, the new pecs. And The Rock's glutes in particular. - Is your personal training… personal? - "There's more to be gained from doing an exercise 80% correctly versus trying to get 100% correct form every time." Alert the form police! - Posing practice: The secret for your show success. Seriously. - Why you should shamelessly practice poses while working out. - Why contest prep should be viewed as an endurance sport. Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast

In this info-packed episode, strength coach and doctor of physical therapy John Rusin, PhD, gives his step-by-step guide to earning your right to kneel before the throne of the so-called King of Lifts. Do these squat variations in this order, and do your back squat this way, and you'll never regret it! Highlights: - Back squats as a destination, not a starting place - Why to start with front squat variations rather than leap into back squats - Why the goblet squat isn't "the pussification of squats" - Can you pass his "relative strength test?" Nick… couldn't. - The heavy goblet squat: great for in-season athletes or as a progression - How the landmine hits both the quads and the posterior chain harder than almost any other variation - How to use the landmine squat to add muscle, but also engrain the squat pattern--better than your so-called "mobility" routine - John's favorite version of the barbell front squat, and why you should progress to it from the other two moves - If you're not training for the Olympics or the CrossFit games, why do you kill yourself to squat like you are? - How to squat with straps… and how not to - What about belts? Wraps? Squat shoes? - How much belt is too much belt? (AKA, are you the guy wearing his belt at the urinal?) - Can the front squat be your "terminal squat?" - The problem with 20-rep squat protocols - The final stop on the progression: the back squat… sort of - What a difference a box and a couple bands make - Why some people can lift more with band resistance than without - How high should my box be? - The everyman's guide to singles, triples, and other low-rep squats Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast

The clown princes of online fitness, aka Brandon and Hudson White, stop by to talk about their incredibly popular YouTube channel, their evolving approach to fitness education and satire, and their upcoming program and video series with Bodybuilding.com. Highlights: - Goodbye to Krissy! - The Buff Dudes origin story, 300-ish videos in - Their most popular videos are… - Navigating the line between humor and instruction - Where their new ideas come from - The dawn of the dudes - Brandon's first show and "Klondike bulk" - Why they really like doing teen-focused videos - Buff Dudes on the Misc! - How their first bulk since the teen years went - Their favorite ways to train: efficient, fast, superset-packed - Their new project: The Buff Dudes and the Journey for the Goblet of Gains - Boss battles, levels, 8-bit music… meet the classic video game for lifters, come to life - Speaking of life… meet Buff Dudes Live: the stage show! Irvine, California, June 11 Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast

You may know Kris Gethin the bodybuilder, but Kris Gethin the ultra-endurance athlete? That's a new one. But not only is the master of pain training to do an Ironman triathlon, he's doing it in a fraction of the time that athletes usually take. In this episode, Kris talks with us about what will surely be a wild ride. Highlights: - What a typical training day looks like right now. - The ultimate question: Why an Ironman? - How the typical triathlon training approach is a bad fit for Kris - How he met his trainer, Alex Viada - Kris on a Bosu ball? Get ready for it. - How his traditional twice-daily cardio sessions helped him in the early going - The difference, or lack thereof, in time commitment between his training styles - The subtle art of distinguishing "OK pain" and "injury" - His history with running, cycling, and swimming (there is none) - How his nutrition has changed, both in general and during endurance work - The ways in which he has strategically loosened his traditionally strict diet - How he feels during his hybrid training - Why he runs with a 70-pound weight vest on - His unique method of using weights as a pre-exhaust for endurance training - Training legs before a run and a bike? Yup. - How to follow Kris' journey Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast

Fill up the cup and listen to Krissy Kendall, Ph.D. tell us everything we should know about the world's most popular drug. Are you trying to match your caffeine intake to your physique or training goals? Here's what you need to know! Highlights: - What happens in your body when you ingest caffeine, and how soon the effects "peak" - Caffeine primes your body to use fat as fuel? It's true! - Why caffeine is the most legit ingredient in your fat-burner - What half-life means, and what it should mean to you - Nicotine's strange effect on caffeine's half-life - How to know if you're sensitive (it's not rocket science) - The lethal dose and recommended highest dose - If you're a light responder, is caffeine still damaging your sleep? - How long to cycle off of caffeine or a fat-burner - The "upper limit" for performance boosting is… really high! - Why volume, rather than strength, is where caffeine shines in the gym - Caffeine and the endurance athlete: A natural match - But doesn't it dehydrate you? Not really. - How to tell different caffeine sources apart - How much caffeine is in your coffee? Good question. - Why decaf is anything but. - Does adding milk to coffee affect the caffeine content? - Does caffeine make you "less drunk?" (No) - Is caffeine safe during pregnancy? - What is the ideal spacing of caffeine doses? - Does caffeine stunt growth? - Can caffeine keep you from adding muscle? - Are the health benefits of caffeinated coffee better than decaf? - Coffee vs tea: The differences in caffeine (and just as importantly, theanine) Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast

Welcome back to part 2 of our keto podcast with EAS athlete Jason Wittrock and Chief Science Officer for EAS Dr. Steve Hertzler. Today we dive into all things keto-adaptation! Highlights: - What it feels like when you’re finally keto-adapted - The effects of the ketogenic diet on mental clarity and appetite - Endurance training on the ketogenic diet - Why keto isn't the optimal diet for adding big-time muscle quickly - Jason Wittrock's introduction to ketogenic dieting - Keto cycling - The physique effects of ketogenic dieting - Why this diet, like all others, comes down to adherence - The beauty of keto-coffee - Metabolic syndrome and ketosis - Ketogenic dieting, exercise, and weight loss - The number one mistake you see when going keto and how to correct it Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast

EAS athlete Jason Wittrock and Chief Science Officer for EAS Dr. Steve Hertzler sit down with us and explain the ins and outs of nutritional ketosis for athletes! Highlights: - The history of the ketogenic diet - The typical ketogenic macros - What makes it so popular for fitness? - How does the ketogenic diet work? - Ketogenic versus high protein, low-carb diet - How your body can use ketones - High carb diets, insulin resistance, and diabetes - Who Uses The Ketogenic Diet Aside From Athletes? - Where Do I Start, And What Are The Most Common Beginner Errors? - The staples of Jason's ketogenic diet - Carbs vs net carbs - Is Tracking Macros Necessary? - "Ketogenic" versus "keto-adapted" - The importance of sodium, potassium, magnesium - Pee sticks, blood, and breath testing - The effects of adaptation on strength levels - Supplements to include, others to avoid Be sure to follow us on social media for daily fitness updates! Twitter | https://twitter.com/bodybuildingcom Facebook | https://www.facebook.com/Bodybuildingcom Snapchat | https://www.snapchat.com/add/bodybuildingcom Instagram | https://www.instagram.com/bodybuildingcom/ Pinterest | https://www.pinterest.com/Bodybuildingcom/ YouTube | https://www.youtube.com/user/bodybuildingcomvideo Google+ | https://plus.google.com/+bodybuildingcom Spotify | http://spoti.fi/1NRebm0 Mobile Apps | http://bbcom.me/2d7tixc Bodybuilding.com | http://www.bodybuilding.com/podcast