The Brian Keane Podcast

Do you believe that you can build muscle and lose body fat at the same time or can people only just cut and bulk? 00:53 Is it normal for your face to get fatter when you're bulking? 10:17 I can't feel my back contract of rows, have you any tips? 13:58 Am I better to only have carbs at insulin sensitive times or space them out through the day if fat loss is my goal or does it even matter? 19:51 How do you know when supplements are working for you? 26:49 Any tips for giving up weed, it's starting to have a really negative effect on my life but I'm really struggling to give it up? 34:26

What is the best alcohol to drink when trying to lose fat? 01:39 What are good foods to eat to bulk up? 10:21 What is the best cardio machine to lose body fat? 15:05 What are your thoughts on "all calories being equal / not equal? i.e. clean food vs. a chocolate bar. 21:59 Thoughts on using legal steroids bought online? 27:58 There's a girl I like who is always texting and flirting with me but she has a boyfriend, am I being strung along? 35:02

Siobhan's story is incredible. She talks through how she went from being overweight (and strong) to lean and fit and how keeping herself accountable on social media started it all! We talked everything in this episode from 9-5 jobs to travel to physical transformations and avoiding fad diets. I hope you enjoy listening as much as I did recording. Siobhan's Social Media Links Website: http://ohfitness.ie Instagram: https://www.instagram.com/ohfitness_ie Facebook: https://www.facebook.com/SiobhanOHFitness/ The Chimp Paradox: The Mind Management Programme to Help You Achieve Success, Confidence and Happiness by Prof Steve Peters Link: http://amzn.eu/7fWB3Je

I want to lose body fat, should I go on a keto diet? 01:35 How can I be more productive in the morning? 10:47 How does ZMA work and does it help with sleep? 19:37 How do you not lose muscle when training for a marathon? 27:09 Is a gym or a barbell and dumbbells at home better when starting off first? 32:04 I couldn't get it up the first time I tried having sex with a girl I liked, I was so nervous, is that normal? 37:13 Resources mentioned: The Fitness Mindset – Amazon Best Seller http://amzn.eu/3C1Y3ht Killer resources: FREE 14 Days of Fat Loss – an email a day to help you lose fat faster! https://briankeanefitness.com/

How can I build muscle training at home? 01:13 What are your top 3 diet tips? 07:04 What pre workout do you recommend to people? 17:18 My knee hurts when I run on the road, what can I do? 24:21 Is the organic white chocolate you eat healthier than the 'normal' chocolate? 30:21 I have pain in the front of my shoulders when I do presses, how can I fix it? 33:22 How can I get over fear, you know I want to do something but get afraid, please keep this anonymous as I don't want my friends to see? 38:49

Today is a pretty heavy hitting mindset episode, I talk about some things in my own life that I haven't spoken about previously to try and give context to how these stories showed up in my life and the life triggers that sparked them. I feel like this would have been a treasure map for me five years so I hope it helps as it's something I needed to hear not too long ago. Story 1: IT'S JUST NOT THE RIGHT TIME 00:05:12:22 Watch out for fear disguised as practicality Story 2: I'M DOING SOMETHING SO THAT'S GOOD ENOUGH 00:15:31:13 Do not confuse movement with progress! Story 3: I CAN'T DO THAT! 00:24:42:00 If you tell yourself you cant, your mind will close off immediately. Remember, if your goals don't scare you they aren't big enough! Story 4: WAIT, BUT THAT'S IMPOSSIBLE! 00:30:10:22 All your limitations are self created and impossible is a big word thrown around by small people. Try telling Thomas Edison (inventor of the light bulb) or The Wright Brothers (inventors of the airplane) that their ideas were impossible! (Steve Jobs, Elon Musk and Richard Branson are the modern day examples) Story 5: I'LL LEARN FROM MY MISTAKES! 00:32:57:02 This one needs more context. It's incredibly important to learn from mistakes but nobody said they had to be your mistakes. Reframing this one single story has changed everything in my life in over the last five years.

1) What do you think of juice diets? 2) Do you track fruit or should as carbs? 3) Do you have good quotes or advice for athletes (and life in general)? 4) What would you recommend for severe bloating? I find it terrible after eating pulses and green veg, it's quite painful? 5) You always talk about glute activation, this might be a stupid question but how do you know if they're activating? 6) What do I do if I have a small penis? FULL SHOW NOTES ON BRIANKEANEFITNESS.COM

Q+A 1: How to get back into training after the being sick? 2: How many days a week should you train, is between 5-7 days good? 3: Can you go over your investing/spending/ wasting time and money thing from Snapchat, please? 4: What's more important to lose body - eating a calorie deficit or keeping protein high? 5: Should I do cardio before or after weights? 6: I use to have a thing with my housemate but he put a stop to it. Now every time I get drunk I get really upset or do something stupid. I don't want it to be awkward in the house because we're really good friends but we can't enjoy going out together anymore. What do I do?

Currently in the middle of your book and your anxiety podcast was so helpful. Do you have any other mindset or philosophy book recommendations for a beginner? I'm juggling with a new-born, career, training and college, any tips? What do you think of fat burners, are they harmful or helpful? - I've lost my way in life, don't even have the energy to go to the gym anymore, what should I do? A guy I'm texting wants me to send him nude photos, I'm not sure if I should, what if anyone else sees them but I'm afraid he won't text back if I don't do it?

Q+A How can I boost my immune system- recently every time I train, I wake up sick the next day? Does the length of rest time between sets matter if your goal is muscle building? I just hit a wall and don't want to go to the gym this week, should I push through or take a break? Do you have any rest days? Is it true if I stop having sex then my performance in the gym will get better?