Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Are you feeling stuck in a fitness rut? Are you confused by conflicting fitness advice? Struggling to stay motivated when everyone on social media seems to have a perfect body?Today, Philip (@witsandweights) welcomes Adam Poehlmann, host of The Poehlmann Fitness Show and a dedicated health, fitness, and nutrition coach at Poehlmann Fitness, to discuss how your inner voice can unlock physical achievements. This episode tackles the often-overlooked aspect of fitness: your mindset. Adam dives deep into the internal locus of control concept, empowering you to take ownership of your health journey. He also gets personal, sharing his fitness struggles and triumphs, from overcoming the temptation of alcohol to setting a positive example.Philip and Adam explore the power of a growth mindset, where setbacks become growth opportunities. They also talk about navigating social media effectively, avoiding comparison traps, and harnessing its potential for inspiration and learning. Packed with actionable tips and real-life experiences, this episode equips you with the mental tools to finally conquer your fitness goals. Today, you’ll learn all about:2:21 What's the first mental shift Adam recommends9:16 (1) Developing an inner locus of control15:31 (2) Mental contrasting visualization18:04 (3) Implementation intentions ("if-then" planning)20:48  Choosing fitness over alcohol23:25 (4) Community and accountability26:32 When Adam hit a wall in his fitness journey 33:30 (5) Self-awareness and reframing negative thoughts41:35 Mindset on nutrition and exercise progression 43:45 (6) Building resilience and self-compassion53:52 (7) Managing information "diet" and social media influences59:22 Navigating social media and fitness trends1:06:11 Where to find Adam1:06:55 OutroEpisode resources:IG: @adampoehlmann Podcast: spoti.fi/3W2kYBO Threads: @adampoehlmann FB Group: facebook.com/groups/thebodytransformationtribe Related episodes:Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin CottleSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Have you ever heard the concept that certain types of workouts might keep burning a ton more calories long after you've left the gym for many hours afterward?Today we're tackling the "afterburner effect," the idea that you can keep burning calories long after your workout is over. And in scientific terms, we are talking about EPOC (excess post-exercise oxygen consumption). Is this effect real? Can it significantly impact your fat loss and, if so, how can you maximize it in your training?We separate fact from fiction in today's Quick Wits. --“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Is rapid weight loss worth the risk? Can you really build muscle while losing fat? How important is nutrition tracking for your fitness journey?Today, Philip (@witsandweights) welcomes back Jeff Hoehn for another co-hosted Q&A episode. This time, they discuss aggressive fat loss strategies, the benefits of higher protein intake, and overcoming menopause-related hurdles. They dive into the controversial topic of rapid weight loss, the importance of structured diet breaks, and the real deal about slow metabolism. Philip and Jeff also compare powerlifting and bodybuilding during fat loss phases, emphasizing the role of heavy compound lifts and hypertrophy training. They also talk about nutrition tracking, low-calorie, nutrient-dense foods, and fiber intake.Today, you’ll learn all about:3:24 What are your views on rapid fat loss and the frequency of aggressive cuts? Also, how do you feel about protein-sparing modified fasting in a 5:2 diet for general weight loss?12:10 Does consuming more protein than recommended have any benefits?19:35 How can I effectively lose fat and reveal muscle definition despite increasing my calorie intake, exercising regularly, and maintaining a high-protein diet?32:38 How feasible is it to build muscle in a deficit?44:15 Heavier weight or more reps for an older guy looking to build a base for longevity?54:09 In fat loss, does counting veggies affect the macros? Should I log them?59:10 OutroEpisode resources:The Mind Muscle Connection podcastJeff’s IG: @jeffhoehn_Related episodes:Ep 169: Q&A w/Jeff Hoehn – Menopause Weight Loss, Bulking Without Getting Fat, & Cutting on Low SleepEp 178: Sleep Science - Doing THIS in the Bedroom is Killing Your Fat Loss, Gains, Hormones, & MetabolismEp 180: The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and LongevitySupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

GOMAD, or "Gallon of Milk a Day," was a protocol popularized by strength coach Mark Rippetoe (of Starting Strength), to ensure rapid weight gain and muscle growth. The idea is to bulk up quickly. You just chug a gallon of milk a day. Easy right?But before you start doing that, I want you to tune in to today's Quick Wits for my take on this sometimes controversial protocol and why it might not be the best approach for everyone, especially if you're not a skinny 20-something-year-old male. GOMAD was originally intended for a very specific demographic - skinny, underweight guys in their late teens and early 20s who struggle to put on any weight at all. For these folks, the massive calorie boost from a gallon of milk a day can kickstart muscle gain and help them get out of the "hardgainer" zone.But if you're not in that category, then GOMAD might not be the best fit. If you're older, or if you're not significantly underweight, drinking that much milk every day is more likely to lead to excessive fat gain than lean muscle growth. Not to mention, it can be pretty tough on your digestive system, especially if you're not used to processing that much lactose.But I'm not against using milk as a calorie-dense, macro-balanced tool as part of your nutrition plan. Tune in to hear my thoughts on this.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Can you transform your physique without the traditional bulk and cut cycles? Or is this possible with body recomposition at maintenance calories?Today we have a question from from Wyatt about whether you can only make progress with your physique while bulking and cutting rather than attempt body recomposition. He also asks whether there is a difference between staying at maintenance calories and body recomp.In this episode, we explore how new or detrained lifters might benefit from this approach and the limitations of its effectiveness. We also hit on food tracking, protein intake, and training intensity, while considering the emotional and social implications of constantly oscillating between bulking and cutting phases.We then tackle the pros and cons of the bulking and cutting method for physique development, establishing healthy habits during a maintenance phase, obsessive behaviors and stress, especially for those susceptible to yo-yo dieting, and time-efficient muscle gains. These questions are from the Friday LIVE Q&A in the free Wits & Weights Facebook community. Just post a specific question relevant to your unique, individual situation and have it answered in these live Q&As.👉 Experience it yourself by joining the FREE Wits & Weights Facebook group.Episode resourcesEp 136: How to Maintain a Lean Physique Year-Round (Without Cuts or Bulks)Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Diet myths got you stuck? Struggling to lose weight NO MATTER WHAT you try? GLP-1 drugs: Magic bullet or risky business?Today, Philip (@witsandweights) brings on Amy Wilson, a Board Certified Geriatric Pharmacist, a certified fitness professional, and a certified nutrition coach, for an engaging conversion on GLP-1 weight loss drugs. Amy's mission is to empower her clients to take control of their bodies and minds without feeling tied down by the scale. In this episode, they explore the root causes of obesity and weight gain, as well as the origins and current use of GLP-1 drugs like Ozempic, Wegovy, Mounjaro, and others for diabetes and weight loss. Tune in to learn about the pros and cons of these drugs and discover practical lifestyle perspectives for managing these conditions. They also share the secret sauce to achieving your health goals, providing you with actionable steps to take control of your health.Today, you’ll learn all about:2:19 Amy's journey from pharmacist to fitness and nutrition coach5:53 The rising obesity, its root causes, and weight gain10:05 Debunking dieting myths and the concept of body fat set points12:56 Reversing the effects of dieting at any age14:04  Introduction to GLP-1 drugs: a new approach to weight management20:25 Long-term impact of GLP-1 drugs and the importance of maintaining muscle mass22:11 A safe way to use GLP-1 drugs for weight management28:01 Discussion on the impact of lifting weights and proper nutrition on weight loss32:16 Effective dosage and the varying responses to weight loss drugs36:19 Initial steps for starting a health journey42:33 How to be metabolic flexible or a fat burner44:54 Walk after meals to manage your blood sugar47:02 What questions did Amy wish Philip had asked49:10 Where to find Amy50:07 OutroEpisode resources: Website: amykwilson.com– send a message that says “witsandweights” to get the free 5-Day Fat Loss Blueprint (recipes)IG: @thenutritioncoachpharmacist  Related episode:Ep 171: Big Butts, Strong Butts, We Love Them All! How to Train Your Glutes with Sue BushSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Creatine is not just for lifters and bodybuilders anymore. Join me on today's Quick Wits as I dive into the incredible benefits of this very powerful supplement and reveal why it should be a staple in just about everyone's supplement cabinet, from athletes to aging adults and everyone in between. While it's true that creatine has long been a staple in the muscle-building world, thanks to its ability to boost strength, power output, and lean mass gains, the benefits of creatine go way beyond just building bigger muscles.In fact, the more research that comes out on this incredible compound, the more it becomes clear that creatine is something that pretty much everyone should be taking, regardless of their age, gender, or fitness goals.Find out why on today's Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Is your meal plan optimized for your fitness goals? Are you struggling to follow your diet plan because it is too restrictive? Are you looking to maximize your muscle growth and boost your energy?In this episode, Philip (@witsandweights) provides an evidence-based, comprehensive guide that cuts through conflicting information about meal planning and macro setting. He shares a blueprint that covers the essential aspects of setting up your meal plan for success. By following his recommendations, you will recover faster from your workouts, see changes in the mirror and on the scale, and optimize fat loss, muscle gain, performance, and overall health. Whether you are cutting, bulking, or maintaining, this episode will equip you with the necessary knowledge to structure your nutrition and achieve your fitness goals.Today, you’ll learn all about:4:35 Energy balance essentials7:48 Calculating maintenance calories11:55 Protein and 1,200 cal meal planning tips14:55 How much fat and carbs you need in your diet17:45 Nutrient-dense 1,200 cal breakdown20:04 Sample 1,200 cal day meal plan26:21 Macro management on a 1,200-cal diet 28:15 Transitioning to and sustaining a 2,000-cal plan36:27 3,000 cal plan for muscle building43:03 Hunger management at higher calories44:48 Episode takeaways48:12 OutroEpisode resources:Join my email list and tell me you want my free meal planning guide (with foods by macro, sample meal plans, and foods sorted by protein density)Try MacroFactor for free with code WITSANDWEIGHTS. It's the only food-logging app that adjusts to your metabolism!Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Sustainable dieting. Is that an oxymoron or is it the key to lasting results?Today, I reveal the hard truth about why dieting itself can never be truly sustainable and share a more flexible, realistic approach to achieving your physique goals for the long haul.Sustainable dieting is the notion that you can somehow achieve your fat loss goals by finding a way of eating that you can stick to indefinitely, without ever feeling restricted or deprived.I get the appeal. We all want to believe that there's a magic formula out there, a perfect diet that will allow us to effortlessly shed fat, build muscle, and maintain our dream physique, all while enjoying our favorite foods and never feeling like we're missing out.But here's the harsh reality: dieting, by its very nature, is not sustainable. And anyone who tells you otherwise is either lying to you, or lying to themselves.Find out a different approach on today's Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Can you really balance fitness, family, and personal well-being without dropping the ball on any of them?Join me for a special Father's Day weekend bonus episode where I share my raw, unscripted journey as a father of two daughters attempting just that. From the everyday joys and hurdles of fatherhood to practical tips on integrating health and fitness into a busy lifestyle, this episode is packed with my real-life experiences. Whether you're a dad or simply striving to harmonize your health and family life, this conversation is for you.As we age, maintaining an active lifestyle becomes even more crucial. Learn about my personal fitness approach and teaching kids healthy habits through leading by example and staying active together. From the role of sleep and self-care to balancing extreme fitness lifestyles with family commitments, this episode provides some much-needed guidance for fathers and anyone committed to lifelong health and well-being!Share your questions and stories on fatherhood by sending me a text 👇Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)