Eat Train Prosper

In episode 181, we talk about the differences between cheat meals and free meals, emphasizing the importance of intent and context. We then explore how these concepts fit into different nutritional periodization phases, covering the significance of meal planning and the psychological aspects of your choices in each phase. Then we wrap up with the importance of meal timing, the psychological aspects of dieting, and the impact of exercise on our aforementioned nutritional strategies. Timestamps:00:00 Intro & Personal Updates10:39 Defining Cheat Meals and Free Meals15:55 Nutritional Periodization: Maintenance Phase27:30 Nutritional Periodization: Build Phase31:46 Navigating Food Choices in a Caloric Surplus38:23 Nutritional Periodization: Deficit Phase48:42 Balancing Exercise and Nutrition57:03 Final Note On Timing Meals Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In episode 180 we cover our January 2025 Instagram Q&A. Per usual we kick off with some personal updates from ourselves. Then we dive into our Q&A. Topics this month range from training weaknesses, frequency, chest development, to defining a lean physique. Some lesser frequently discussed topics include fat loss strategies with insulin resistance, cardio training and its impact on hypertrophy, arm training, and lastly practical durations of bulking phases. As always, thanks for listening and for providing the questions for us to create these monthly episodes.Timestamps: 00:00 - Intro / Personal Updates07:10 - If you have a weaker side, is it better to do a movement for the weaker side first and then match reps on the stronger side or to use rest pause to achieve reps equal to the stronger side?14:39 - Hoping you can discuss training the same muscle group 2 days in a row. For context, I lift at home and am much more consistent if I do 25ish minutes 5 days per week than longer sessions less frequently. That typically means 2-3 movements per day. Although the movements don’t repeat 2 days in a row, the overlapping muscles do.20:20 - My chest is my weakest bodypart despite training it 2x as much as any other. My main movement has been bench press where I’m decently strong 225x6, but chest still lagging. Ideas? 26:06 - Do you use any metrics to figure out if an individual has enough muscle mass to maintain a solid, lean physique? Like a certain body weight for their height, certain strength standards?31:50 - Can I mix protein powder and creatine in the same shake?33:09 - Ways to achieve fat loss with insulin resistance?39:53 - If your goal is to get as muscular as possible, what would your split be? 47:42 - What is a good relative intensity for cardio that won’t hurt hypertrophy gains as much? 50:26 - Frequency for arm training? 55:09 - I’ve been listening to your podcast nonstop since I discovered it a few weeks ago. I am a decade plus lifter but just getting seriously into hypertrophy training. Anyways I know you’re a pro on home gym builds and equipment to value ratio. I can buy this hammer strength bilateral bench for like 650$. Is this a good machine?57:59 - How long should one bulk for? Maintenance after the bulk or is cutting immediately ok? Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

Dive into the Big Five strength movements and their relevance for muscle growth. Discover why exercise choices must align with personal goals and context. The discussion contrasts traditional barbell lifts like bench presses and squats with newer approaches that prioritize individual needs. Personal anecdotes reveal the real-life challenges of training, including balancing fatigue and hypertrophy. Learn how to tailor your fitness journey, emphasizing adaptability and the importance of finding enjoyment in movement.

The hosts dive into the transformative journey of the 75 Hard challenge, reflecting on how identity plays a crucial role in making lasting changes. They discuss the struggle of maintaining resolutions amid social pressures and the influence of environment on behavior. The challenges of ultra-processed foods and psychological biases like sunk cost bias are explored. Tips for embracing a high-energy lifestyle and the importance of post-meal movement are shared, alongside strategies for navigating social situations while sticking to health goals.

The hosts reflect on the year's journey and tease a shift in training structure. They tackle pressing fitness questions, from managing gym travel to handling workout discomfort. Nutrition tips for 5 AM training sessions and safe post-injury recovery strategies shine through. Insights on fat loss versus muscle gain emphasize gradual caloric adjustments. Fitness trackers like Garmin versus Apple Watch are compared, and the role of Olympic lifting is discussed. Personal growth stories and coaching updates round out the conversation, motivating listeners for an energized New Year.

Exploring the crucial step of identifying fitness goals becomes a standout topic, especially with the new year on the horizon. The hosts tackle prevalent misconceptions in the fitness industry and share personal stories that reignited their motivation. They dive into the complexities of bulking versus cutting, shedding light on the psychological challenges faced. Structured goal setting and the balance between strength and hypertrophy are emphasized, reminding listeners that patience and commitment are key to achieving long-term fitness ambitions.

This month tackles heart rate recovery and its surprising variability based on immediate post-workout actions. Abbreviated training sparks debate on its effectiveness for various fitness levels. The hosts share insights on calf training techniques and discuss the potential risks of deli meats, hinting at healthier alternatives. Personal anecdotes reveal shifts in mindset over the past year. Lastly, they dive into the best home gym equipment for optimal Zone 2 training.

In this episode, we share some personal updates — Aaron’s recent trip home, dealing with family loss, and balancing that with staying consistent at the gym. We then dive into how gym equipment may impact overall training quality and how/why fitness advice is often oversimplified. We chat about the importance of effort in reaching fitness goals, the idea of abbreviated training, and where it fits in today’s world. We break down different training methods, emphasizing consistency, progressive overload, and making training work for you.Timestamps:00:00 Welcome Back and Personal Updates02:51 Reflections on Family and Loss05:46 Gym Experiences and Training Challenges12:03 The Impact of Equipment on Training14:54 Overselling Simplicity in Fitness19:49 Effort vs. Volume in Training25:54 Abbreviated Training and Personal Reflections29:44 The Consistency of Training Approaches36:39 The Importance of Progressive Overload43:30 Navigating the Noise in Fitness49:50 Understanding Volume and Frequency in Training55:14 Morning Routines and Personal Reflections Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

In episode 173 we detail how they first started in the coaching industry, how we got past the starting out phase to gain momentum, we share our "Do or Die moments, reflect upon what success means and how those goal posts get moved, and finally highlight some memorable moments in our careers thus far.Timestamps:00:00:00 - Introduction and Updates00:12:33 - The Idea of Becoming a Coach00:24:55 - Getting the ball rolling00:36:20 - The Do or Die Moments00:47:08 - Defining Success00:55:27 - Notable Peaks or Accomplishments Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

Dive into a lively Q&A addressing strength training plateaus and personalized workout volumes. Discover the debate between overshooting versus undershooting perceived exertion. The discussion also includes unique insights on applying periodization models for competitive bodybuilders and clever strategies for managing diverse gym equipment. Plus, learn about the nutritional nuances essential for fueling a football team and hear about personal fitness journeys, including the transition to biking and mastering gym techniques!