Former NFL strength and conditioning coach Jon Heck joins Judd Lienhard to talk about what actually works for diet, strength, and long-term athletic performance.
They cover the fundamentals of eating, training, and building a body that stays lean, strong, and capable.

Topics Covered

Why most people fail at dieting
The real role of carbohydrates in strength and muscle growth
How to become a carbohydrate-processing machine
How to use reverse dieting to stay lean after cutting
Training your metabolism to handle more food
The balance between protein and carbs for hypertrophy
How to structure your diet around “Kill it, Pick it, Grow it” foods
Improving insulin sensitivity and using movement to burn fat
How strength training has changed in college and the NFL
Why machines still matter for performance
Building durable athletes through simple, consistent training
How to train hard without losing mobility or breaking down
The difference between training to compete vs. training for life

Key Takeaways

Movement comes first. Walk, train, and move daily to use the food you eat.
Carbs fuel strength. When you train hard, carbs become anabolic.
Reverse dieting matters. How you finish a cut determines if you stay lean.
Keep protein high in a deficit and moderate in a surplus.
Eat real food. If you can hunt it, pick it, or grow it, it belongs in your diet.
Machines and basics build longevity. Don’t overcomplicate training.
Be consistent. Robotic discipline outside the gym, effort inside it.

About Jon Heck

Jon Heck is the founder of Hammer & Chisel Performance, a former NFL and Division I strength coach, and a performance nutrition coach for athletes and high performers.
He’s worked with the Carolina Panthers, Houston Texans, and UNC football, and now helps people build lean, strong, athletic physiques through structure and consistency.

Instagram: @what_the_heck71
Website: hammerchiselperformance.com

About Judd Lienhard

Judd Lienhard is a former Army Ranger, college linebacker, and performance coach with over 15 years of experience training athletes and driven professionals.
His mission is simple: Always Be An Athlete.

Instagram: @juddlienhard
Podcast: The Judd Lienhard Podcast
YouTube: @JuddLienhard

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