Eat Train Prosper

We kick off today’s episode with a small fix to an answer we provided during episode #61 Q&A regarding adding additional sets as a method of increasing stimulus. We also touch on RP’s “Compound-Isolation Sandwich Training” and decide whether cycling carbohydrates during periods of overfeeding has applicable utility.In coordination with the upcoming Evolved and Paragon training cycles that Bryan provides, we cover what you need to know about metabolic training, whether systemic or local. And how these might be incorporated into your training.Bryan Updates: 1. Diet starting 2. Metabolic Cycle (discuss later in the episode)3. Blood Work / DEXA 4. Mouth procedure 5. Nasal breathing6. HRV questions/insights *Random readings super low; scheduled readings super high 7. Interesting tidbit on Casein absorption speed (from SBS)Aaron Updates:1. Tweaked something in my back last Wednesday, haven’t trained since.Oddly, the most painful thing is being seated2. Had an opportunity to get paid to give a presentation to a team of nutrition coaches.3. First time as a paid educator.The correct URL for Beardsley's post: Original Question from 3 episodes ago: Do you consider adding a set for an exercise as a way to “increase stimulus?” Just add a few sets as needed over the course of a meso. Kind of like what Chris Beardsley put together in this infographichttps://www.instagram.com/p/CYtjD7hgZAJ/Additional Q from an Instagram DM I recently watched this video by Dr Mike called compound isolation sandwich training: https://youtu.be/UhLCTU_6iFYThe jist was to do a compound first, then isolation, and then another compound with more than one degree of freedom E.g. hack squat, leg extension, then barbell squat. He said that having more than one degree of freedom was important such that other muscles couldn't take over and reduce load to target muscles, in this example the extra degrees of freedom from the squat ensures the quads are still working hard whereas, on a leg press, the glutes may take over and do most of the work reducing quad stimulus.  I'm wondering though, that due to the instability of a movement with more degrees of freedom, it would be harder to push that exercise to failure safely and therefore that may be less stimulus than a more stable exercise.This is a very nuanced question and I know they are both great approaches and will get good results. But I was curious about your thoughts, do you think one is superior and why? And learning a little more about degrees of freedom would be super interesting. Thanks for listening!Coaching with Aaron ⬇️https://strakernutritionco.com/met 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

Following up on episode #60 (Prepping Your Summer Shredz) we have a long format conversation exploring the various lengths at which a calorie deficit might be most appropriate for you based on:The ambition of your goalsYour current proximity to said goalsThe hierarchy of  importance of where this fits into your lifeIts potential impacts on others How much your health stands to benefit from a deficit (or potential lack thereof)And a few special uses casesIf you’ve been enjoying the show and getting practical value out of it, we would appreciate a share with friends, colleagues or family. If you’d like to leave us an honest review/rating on Apple Podcasts or Spotify we would appreciate that as well. Thanks for listening!Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online 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 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

This week is our March edition of the Instagram Q&A format. This is a popular monthly episode format, so we will continue delivering these. If you ever want to get your question featured on the podcast please reach out to Bryan or Aaron directly on Instagram. This month's questions…Do you think there is a rationale to limit the number of fats and/or carbohydrates per meal to a certain number?Do you consider adding a set for an exercise as a way to “increase stimulus?”What is the difference in stimulus between doing a rear delt pulldown (from high to low) versus a more horizontal line of pull?Why is the swiss bar (football bar) better for pectoral development?When cutting and trying to keep muscle, is it better to cut food or add cardio?What is your warm-up routine?Carb cycling approach for bodybuilding prep? Useful or necessary?If you start adjusting and tracking macros on your own with success, when would a coach be worth it? If doing upper body, like bench press, should glutes be engaged?How to convince someone to start resistance training?Best splits for lifters who also do martial arts?How to break up with clients?Is gaining 2 lbs in a month after switching away from paleo too much if the goal is hypertrophy?Let's dive into it! Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online 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 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

Summer will be here before we know it and your boys here at Eat Train Prosper want to make sure you are well informed, early and successful in your summer body endeavors.In today’s episode, we give you two approaches (one more subjective, one more objective) for planning and tips around executing your deficit to be beach-ready in June. We also provide you with some structure on planning conservative timelines, rates of loss and when you should plan to get started!Thanks for listening Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online 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 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

Delve into the fascinating world of muscle growth as the hosts break down the three major mechanisms of hypertrophy. Learn about mechanical tension, metabolic stress, and muscle damage, and how they all play a role in building bigger muscles. Explore the differences between myofibrillar and sarcoplasmic hypertrophy, and the impact of nutrition on muscle size. The discussions also touch on effective training techniques and the nuances of body composition analysis, leaving listeners equipped to enhance their fitness journeys.

Discover the art of deloading and its impact on training and nutrition. Learn how personal experiences shape their strategies, and hear about the transition from home gyms to commercial settings. The hosts emphasize the importance of flexible approaches to training volume and intensity to reduce fatigue. They also dive into the value of introductory weeks in training programs and share insights on tailoring nutrition plans during deload periods for optimal recovery. It's all about balancing physical and psychological aspects of training!

Are you training hard enough? How do you know? What are some of the clues you can use to subjectively perceive “enough” in the middle of a set? These are concepts we explore and provide personal feedback on in this episode. Additionally, we answer the remaining questions from episode #56 consisting of missing bicep pumps, Bryan’s new personal program on Paragon, is LMNT a good idea, how much Vitamin D to take, and eating less on rest/non-training days.Episode Questions:1. My bicep pumps are gone, I have done more & less volume, both with DB & cables. Carbs are up??2. Comparing Bryans program to the general Physique template at Paragon 3. Is LMNT or an electrolyte/sodium drink a good idea for everyone? 4. Good starting rec for Vitamin D. Is 6k IU a good starting point?5. On rest days/weekends, I find I am not nearly as hungry. Would it be ok to prioritize mostly protein and just let the carbs/fat fall wherever even if it means lower cal intake overall? Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online 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 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

Today we have another edition of our Coaches Q&A segment where other nutrition coaches, in-person and online trainers submit questions. If you’re a new/established coach or looking to get into the space feel free to DM us question specifics to be covered on future Coaches Q&A episodes.1. What do you guys think about training abs before the primary workout? 2. What’s the order of training? Is it conditioning, strength then hypertrophy?3. Would love to know how you phase training between hypertrophy, metabolic and neurologic phases?4. Do your daily calories or macro splits change for rest days?5. How do you deal with unmotivated clients?6. Do you think personal trainers and nutritionists should be more distinct, and PTs not seen as a “one stop shop” for everything fitness related?7. Calculating Macros using TDEE if you lift 4x/week. How do you account for a super sedentary job?8. How to know how much protein someone needs? 9. How to deal with a client too focused on staying super lean but wants to add size?10. Is training each body part 2x over 9 days instead of 7 days still “optimal”?11. What is your check-in process for online clients? Training, nutrition, sleep, etc. Cheers guys.Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online 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 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

Discover how to maintain or even lose weight on vacation without the stress of indulgence! The hosts share personal stories about integrating fitness into travel plans, emphasizing the significance of increased activity and quality sleep. They discuss effective strategies for healthy eating, like meal prep in Airbnbs, and explore the emotional benefits of both ocean and mountain getaways. Finally, get tips on smoothly reintegrating into your routine after your trip, promoting overall well-being and a positive mindset.

In this episode we discuss a brand new programming offering from Bryan and Paragon Training Methods. Starting mid February you will now have the option to follow Bryan’s personal training program exactly as he runs it. This will be most appropriate for the higher intermediate or advanced trainee. All the styles of training you see Bryan doing in his IG stories you will now be able to follow exactly yourself via the Paragon Training Methods app. Coaching with Aaron ⬇️https://strakernutritionco.com/metabolic-performance-protocolDone For You Client Check-In System for Online 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 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