Fit to Transform Podcast with Coach Nikias
By Nikias Tomasiello
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Category: Fitness
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Episodes: 187
Description
Hosted by Nikias Tomasiello, a transgender online training and nutrition coach, the Fit to Transform Podcast is the show for you if you’re committed to transforming your physique, lifestyle, and mindset.
With a mix of solo episodes and interviews with his own clients and experts in the fitness and health industry, Nikias is going to help you build science-based habits to lose weight, gain muscle, and, most importantly, maintain these results for life.
If you’re ready to start your lifestyle transformation, get yourself a cup of tea (or pre-workout) and enjoy.
| Episode | Date |
|---|---|
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Effective exercise selection for lower body training - With Dr. Eric Helms - Pt. 2 - Ep. 179
|
Dec 12, 2025 |
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Effective exercise selection for lower body training - With Dr. Eric Helms - Pt. 1 - Ep. 178
|
Dec 05, 2025 |
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Three common trans masc physique-building mistakes + A personal update - Ep. 177
|
Nov 28, 2025 |
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The mindset, actions, and challenges of high achievers - With Natalie Lewis - Ep. 176
|
Nov 21, 2025 |
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Nine advanced dieting tips to ace lower calories - Ep. 175
|
Nov 14, 2025 |
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A comprehensive guide to bodybuilding prep for first timers - With Steve Hall - Ep. 174
|
Nov 07, 2025 |
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Cutting FAQs - Ep. 173
|
Oct 31, 2025 |
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What no one is telling you about fat loss: stubborn fat, cardio, and more - With Luke Leaman - Ep. 172
|
Oct 24, 2025 |
|
Bulking FAQs - Ep. 171
|
Oct 17, 2025 |
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Eat more to stay lean and perform at your best: the high-energy flux lifestyle - With Brandon DaCruz - Ep. 170
|
Oct 10, 2025 |
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How to NOT rebound after dieting your ass off: the Post-Diet Transition - Ep. 169
|
Oct 03, 2025 |
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Is being harder on yourself always the most effective solution? - With HCPC Sport & Exercise Psychologist Clara Swedlund - Ep. 168
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Sep 26, 2025 |
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A masterclass in calorie- and macro-tracking - Ep. 167
|
Sep 19, 2025 |
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Simplifying effective upper body training - With Ben Yanes - Ep. 166
|
Sep 12, 2025 |
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Q&A: Impatience in a cut, scale weight when recomping, diminishing returns of bulking - Ep. 165
|
Sep 05, 2025 |
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Effective muscle growth training Pt. 2 - With Dr. Scott Stevenson - Ep. 164
|
Aug 29, 2025 |
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Effective muscle growth training Pt. 1 - With Dr. Scott Stevenson - Ep. 163
|
Aug 22, 2025 |
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Overrated/Underrated: Bulk Edition - Ep. 162
|
Aug 15, 2025 |
|
Effective boundaries around food and exercise, weight stigma, and skinny shaming - With Joe Spector - Ep. 161
|
Aug 08, 2025 |
|
Overrated/Underrated: Fat Loss Edition - Ep. 160
|
Aug 01, 2025 |
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Trans bodybuilding and powerlifting - With Bucky Motter and Nat Veiga from the IATBP - Ep. 159
|
Jul 25, 2025 |
|
The Muscle Masterclass Mini Series FINAL Episode - Rep ranges, rest intervals, time-efficient techniques, and a practical example - Ep. 158
|
Jul 18, 2025 |
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The Muscle Masterclass Mini Series Ep. 3 - Split, session and exercise order, and exercise selection - Ep. 157
|
Jul 11, 2025 |
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The Muscle Masterclass Mini Series Ep. 2 - The three fundamental variables for hypertrophy - Ep. 156
|
Jul 04, 2025 |
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The Muscle Masterclass Mini Series Ep. 1 - Principles, goals, and the top priority for effective training program design - Ep. 155
|
Jun 27, 2025 |
|
A deep dive into my current bulk - Guest appearance - Ep. 154
|
Jun 20, 2025 |
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The dark side of intentional weight loss you need to know about - With Dr. Gabrielle Fundaro - Ep. 153
|
Jun 13, 2025 |
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2 effective alternatives to calorie-tracking - Ep. 152
|
Jun 06, 2025 |
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What competitive bodybuilders can teach you about improving your physique - With Steve Hall - Ep. 151
|
May 30, 2025 |
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Should you cut or bulk first? - Ep. 150
|
May 23, 2025 |
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How much volume do you need per session to build muscle? - With Jake Remmert - Ep. 149
|
May 16, 2025 |
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The Fuck Yes Framework for mindful eating - Mini Mindset Musings Ep. 7
|
May 13, 2025 |
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Six reasons why you keep self-sabotaging fat loss - Ep. 148
|
May 09, 2025 |
|
For when you feel powerless - Mini Mindset Musings Ep. 6
|
May 06, 2025 |
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How do you measure muscle growth? - With Dr. Scott Stevenson - Ep. 147
|
May 02, 2025 |
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How to stop blowing your fat loss diet at the weekend - Ep. 146
|
Apr 25, 2025 |
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How your “fat loss mindset” is sabotaging your physique goals - With Ruby Cherie - Ep. 145
|
Apr 18, 2025 |
|
How to transition out of a deficit without fat regain - Ep. 144
|
Apr 11, 2025 |
|
How to combine nutrition, lifting, and endurance training, and common cardio mistakes during fat loss - With Laura Savino - Ep. 143
|
Apr 04, 2025 |
|
How to increase your maintenance calories - Ep. 142
|
Mar 28, 2025 |
|
How much protein should you eat in a deficit? - With Dr. Eric Helms - Ep. 141
|
Mar 21, 2025 |
|
A comprehensive guide to bulking - Pt. 2 - Ep. 140
|
Mar 14, 2025 |
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A comprehensive guide to bulking - Pt. 1 - Ep. 139
|
Mar 07, 2025 |
|
The evidence-based approach to managing your appetite - With Calvin Scheller - Ep. 138
|
Feb 28, 2025 |
|
I messed up! When and how to track meals out ingredient by ingredient, and is this the appropriate tool for you? - Ep. 137
|
Feb 21, 2025 |
|
An honest conversation about steroids and TRT - With IFBB Bikini Pro Cory Hageman - Pt. 2 - Ep. 136
|
Feb 14, 2025 |
|
An honest conversation about steroids and TRT - With IFBB Bikini Pro Cory Hageman - Pt. 1 - Ep. 135
|
Feb 07, 2025 |
|
Harnessing the power of consistency in fitness to navigate life changes, neurodiversity, and injury - With Client Moon Scott - Ep. 134
|
Jan 31, 2025 |
|
Anorexia, binge-eating, and compulsive exercise - With Marcus Kain - Ep. 133
|
Jan 24, 2025 |
|
How to track calories when eating out - Ep. 132
|
Jan 17, 2025 |
|
Semaglutide and other weight loss drugs - With Dr. Christle Guevarra - Ep. 131
|
Jan 10, 2025 |
|
The science of effective goal setting - REPLAY - Ep. 130
|
Jan 03, 2025 |
|
A phasic plan for successful physique transformations - Ep. 129
|
Dec 27, 2024 |
|
A two-pronged approach not to over-eat at social meals - Mini Mindset Musings Ep. 5
|
Dec 24, 2024 |
|
Muscle-building phases for women - With Laura Savino - Ep. 128
|
Dec 20, 2024 |
|
4 nutrition hacks you haven’t heard before - Ep. 127
|
Dec 13, 2024 |
|
Holiday weight gain research and top tips to navigate festive meals successfully - Ep. 126
|
Dec 06, 2024 |
|
The latest research on volume and hypertrophy - With Dr. Eric Helms - Ep. 125
|
Nov 29, 2024 |
|
How I planned and executed on my own travel fitness goals - Ep. 124
|
Nov 22, 2024 |
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A practical guide to fat loss when travelling - With Brandon DaCruz - Pt. 2 - Ep. 123
|
Nov 15, 2024 |
|
A practical guide to fat loss when travelling - With Brandon DaCruz - Pt. 1 - Ep. 122
|
Nov 08, 2024 |
|
Nutrition Q&A: Goal weight, falling off every diet, calorie-cycling when bulking, and more - Ep. 121
|
Nov 01, 2024 |
|
Training Q&A: Best rest intervals for hypertrophy, deloads, isolation vs compound lifts, and more
|
Oct 25, 2024 |
|
Muscle metabolism, inflammation, insulin, skinny fat, and body fat percentages - With Dr. Allan Bacon - Ep. 119
|
Oct 18, 2024 |
|
Why you work hard but aren’t getting results - Guest appearance - Ep. 118
|
Oct 11, 2024 |
|
Am I against bulking? - Ep. 117
|
Oct 04, 2024 |
|
How fat loss impacts muscle growth - With Dr. Eric Trexler - Ep. 116
|
Sep 29, 2024 |
|
How to diet without losing muscle - Ep. 115
|
Sep 20, 2024 |
|
The psychology of fat loss success - With Dr. Joe Klemczewski - Ep. 114
|
Sep 13, 2024 |
|
Nutrition planning for special events - Top surgery prep 101 - Pt. 2 - Ep. 113
|
Sep 06, 2024 |
|
Programming specialization cycles for hypertrophy - Top surgery prep 101 - Pt. 1 - Ep. 112
|
Aug 30, 2024 |
|
Back pain, golfer's and tennis elbow, effective warm-ups, mobility vs flexibility - With Mike Challis - Ep. 111
|
Aug 23, 2024 |
|
My story: From anorexia to bodybuilding - Guest appearance - Pt. 2 - Ep. 110
|
Aug 16, 2024 |
|
Effective summer holiday mindset to keep on track - Mini Mindset Musings Ep. 4
|
Aug 13, 2024 |
|
My story: From anorexia to bodybuilding - Guest appearance - Pt. 1 - Ep. 109
|
Aug 09, 2024 |
|
Achieving your goals without tracking food - With Coach Shannon Beer - Ep. 108
|
Aug 02, 2024 |
|
Overcoming gymtimidation - Ep. 107
|
Jul 26, 2024 |
|
Fat loss metabolism: all about metabolic adaptation and metabolic “damage” - With Dr. Eric Trexler - Ep. 106
|
Jul 19, 2024 |
|
Ep. 105 - How to lose stubborn fat
|
Jul 12, 2024 |
|
What’s low energy availability and how do estrogen and progesterone impact training and body composition? - With Dr. Lauren Colenso-Semple - Ep. 104
|
Jul 05, 2024 |
|
Q&A: Glycogen, muscle imbalances, restaurant meals, increasing maintenance calories, and best ab exercises - Ep. 103
|
Jun 28, 2024 |
|
Training and nutrition in your 40s - Ep. 102
|
Jun 21, 2024 |
|
Over a decade of wisdom on nutrition for physique goals - With Steve Hall - Pt. 2 - Ep. 101
|
Jun 14, 2024 |
|
Supersets, rest-pause, myo reps, and drop sets for muscle growth - With Dr. Eric Helms - Ep. 100
|
Jun 07, 2024 |
|
13 key traits for fitness success - Ep. 99
|
May 31, 2024 |
|
Over a decade of wisdom on training for physique goals - With Steve Hall - Pt. 1 - Ep. 98
|
May 24, 2024 |
|
Are you ready to diet? - Ep. 97
|
May 17, 2024 |
|
The reality of competitive bodybuilding - With Clara Swedlund - Ep. 96
|
May 10, 2024 |
|
What to do if your training performance is stalling or getting worse - Ep. 95
|
May 03, 2024 |
|
Improving your relationship with exercise - With Clara Swedlund - Ep. 94
|
Apr 26, 2024 |
|
Q&A: Cravings, strength vs hypertrophy, machines vs free weights, and more - Ep. 93
|
Apr 19, 2024 |
|
Evidence-based sleep tips for health, muscle growth, and fat loss - With Greg Potter PhD - Ep. 92
|
Apr 12, 2024 |
|
My first mini cut: an insider’s look - Ep. 91
|
Apr 05, 2024 |
|
How to stop chronic dieting and start transforming your physique and health - With Jeremiah Bair - Ep. 90
|
Mar 29, 2024 |
|
How to stop over-eating at night - Ep. 89
|
Mar 22, 2024 |
|
Training to failure VS Reps in reserve: latest evidence - With Martin Refalo - Ep. 88
|
Mar 15, 2024 |
|
Muscle dysmorphia, exercise addiction, and disordered eating - With PhD Candidate George Mycock - Pt. 2 - Ep. 87
|
Mar 08, 2024 |
|
Muscle dysmorphia, exercise addiction, and disordered eating - With PhD Candidate George Mycock - Pt. 1 - Ep. 86
|
Mar 01, 2024 |
|
Fat loss tips for smaller people - Ep. 85
|
Feb 23, 2024 |
|
Gaining muscle at maintenance vs a surplus - With Jeff Hoehn - Ep. 84
|
Feb 16, 2024 |
|
Q&A: Short warm-ups, metabolic damage, and intermittent fasting - Ep. 83
|
Feb 09, 2024 |
|
How much protein can you absorb per meal? - With Dietician Astrid Naranjo - Ep. 82
|
Feb 02, 2024 |
|
How to be more successful with your training and mindset this year - Ep. 81
|
Jan 26, 2024 |
|
What you need to know about body recomposition - With Chris Barakat - Ep. 80
|
Jan 19, 2024 |
|
6 ways to be more successful with nutrition this year - Ep. 79
|
Jan 12, 2024 |
|
How to pursue physique goals with a healthier mindset - With Shannon Beer - Ep. 78
|
Jan 05, 2024 |
|
A comprehensive guide to transitioning away from calorie-tracking - Pt. 2 - Ep. 77
|
Dec 29, 2023 |
|
Stuck in a “motivation rut”? - Mini Mindset Musings Ep. 3
|
Dec 26, 2023 |
|
A comprehensive guide to transitioning away from calorie-tracking - Pt. 1 - Ep. 76
|
Dec 22, 2023 |
|
The best rep range for hypertrophy - With PhD student Daniel Plotkin - Ep. 75
|
Dec 15, 2023 |
|
What’s stopping you from training hard enough and how to overcome it - Ep. 74
|
Dec 08, 2023 |
|
Should you train differently based on sex, menstrual cycle, or birth control usage? - With Dr. David Nolan - Ep. 73
|
Dec 01, 2023 |
|
Planning fat loss or gaining phases during the winter holidays - Pt. 2 - Ep. 72
|
Nov 24, 2023 |
|
Planning fat loss or gaining phases during the winter holidays - Pt. 1 - Ep. 71
|
Nov 17, 2023 |
|
Q&A: RDL vs SLDL, best pre-workout meal in a fat loss phase, and home gym equipment recommendations - Ep. 70
|
Nov 10, 2023 |
|
How do you get back “on track”? - Mini Mindset Musings Ep. 2
|
Nov 07, 2023 |
|
Is having a dream physique motivating or harmful? - Ep. 69
|
Nov 03, 2023 |
|
Body image in cis and trans men - With Dan Osman - Ep. 68
|
Oct 27, 2023 |
|
You’ll never FEEL ready - Mini Mindset Musings Ep. 1
|
Oct 24, 2023 |
|
Why your training isn’t progressing, neuromuscular adaptations, and training when you’re ill - Ep. 67
|
Oct 20, 2023 |
|
Mindset, nutrition, and training around menopause - With Emma Storey-Gordon - Ep. 66
|
Oct 13, 2023 |
|
Choosing your protein powder feat. a fitness rant - Ep. 65
|
Oct 06, 2023 |
|
Navigating pain, injury, and training safety - With Mike Challis - Ep. 64
|
Sep 29, 2023 |
|
A full day of fitness (FDOF) - Ep. 63
|
Sep 22, 2023 |
|
Proximity to failure and hypertrophy - With Dr. Eric Helms - Ep. 62
|
Sep 15, 2023 |
|
How large should your surplus be? - With Dr. Eric Helms - Ep. 61
|
Sep 08, 2023 |
|
Sex differences in body composition and training response - Ep. 60
|
Sep 01, 2023 |
|
Supporting ADHD with nutrition - With Steph Smith - Ep. 59
|
Aug 25, 2023 |
|
Q&A Part 2: Tracking food as cooked or raw, going over calories to hit protein, and appetite challenges in a gaining phase - Ep. 58
|
Aug 18, 2023 |
|
Aspartame and other artificial sweeteners - With Dr. Eric Trexler - Ep. 57
|
Aug 11, 2023 |
|
Q&A Part 1: Pecs mind-muscle connection, upper body strength limiting lower body exercises, and micro-loading curls - Ep. 56
|
Aug 04, 2023 |
|
Achieving a body (and mindset) recomp for top surgery - With Client Sam - Ep. 55
|
Jul 28, 2023 |
|
Transitioning from fat loss to maintenance successfully - Ep. 54
|
Jul 21, 2023 |
|
Why you stop sticking to your diet (and what to do about it) - Ep. 53
|
Jul 14, 2023 |
|
1200-calorie diets, best number of exercises per session, and more - Ep. 52
|
Jul 07, 2023 |
|
Optimising gut health for physique and performance goals - With Dasha Agoulnik - Ep. 51
|
Jun 30, 2023 |
|
Four summer holiday tips no one’s giving you - Ep. 50
|
Jun 23, 2023 |
|
Maximising training performance during a fat loss diet - With Mackenzie Baker - Ep. 49
|
Jun 16, 2023 |
|
A comprehensive guide to meal planning and prepping - Ep. 48
|
Jun 09, 2023 |
|
What you need to know about creatine - With Dr. Scott Forbes - Ep. 47
|
Jun 02, 2023 |
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How to manage hunger on a fat loss diet - Part 2 - Ep. 46
|
May 26, 2023 |
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How to manage hunger on a fat loss diet - Part 1 - Ep. 45
|
May 19, 2023 |
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How to develop a successful mindset - With Dr. Kasey Orvidas - Ep. 44
|
May 12, 2023 |
|
Load selection and exercise progression - Ep. 43
|
May 05, 2023 |
|
How to run effective mini-cuts - With Steve Hall - Ep. 42
|
Apr 28, 2023 |
|
A guide to effective warm-ups - Ep. 41
|
Apr 21, 2023 |
|
Exercise selection and execution for hypertrophy - With Chris Barakat - Ep. 40
|
Apr 14, 2023 |
|
Q&A #2: “Undoing” fat loss progress on holiday, discomfort with weight gain, KT tape for binding, and time-efficient workouts - Ep. 39
|
Apr 07, 2023 |
|
Peri-workout nutrition - Ep. 38
|
Mar 31, 2023 |
|
Harnessing ROM to maximise hypertrophy - With Milo Wolf - Ep. 37
|
Mar 24, 2023 |
|
How to overcome a muscle growth plateau - Ep. 36
|
Mar 17, 2023 |
|
Getting fit for top surgery - With gender-affirming surgeon Ioannis Ntanos - Ep. 35
|
Mar 10, 2023 |
|
More than fat loss: a multi-phasic approach to transform your physique - Guest appearance - Ep. 34
|
Mar 03, 2023 |
|
How to be consistent with fitness for decades - With Jeff Alberts - Ep. 33
|
Feb 24, 2023 |
|
How to overcome a fat loss plateau - Ep. 32
|
Feb 17, 2023 |
|
Maximum fat loss with minimal muscle loss - With Dr. Bill Campbell - Ep. 31
|
Feb 10, 2023 |
|
How to use the scale as a tool for fat loss and muscle gain - Ep. 30
|
Feb 03, 2023 |
|
The truth about gut health - With Dr. Gabrielle Fundaro - Ep. 29
|
Jan 27, 2023 |
|
How to choose the right online coach - Ep. 28
|
Jan 20, 2023 |
|
An evidence-based approach to staying motivated - Ep. 27
|
Jan 13, 2023 |
|
What if you messed up? - Ep. 26
|
Jan 06, 2023 |
|
A healthful approach to fat loss, body image, and your relationship with food - With Dr. Emilia Thompson - Ep. 25
|
Dec 30, 2022 |
|
The effects of flexible and rigid restraint on fat loss success - With Laurin Conlin - Ep. 24
|
Dec 23, 2022 |
|
Effective applications of failure training - With Martin Refalo - Ep. 23
|
Dec 16, 2022 |
|
Demystifying progressive overload - With Brian Minor - Ep. 22
|
Dec 09, 2022 |
|
How not to panic about fitness during the holidays - Ep. 21
|
Dec 02, 2022 |
|
Beyond calories: high-priority principles for successful fat loss - With Brandon DaCruz - Part 2 - Ep. 20
|
Nov 25, 2022 |
|
Balancing fat loss success with eating out and holiday meals - Ep. 19
|
Nov 18, 2022 |
|
How to prime yourself for fat loss - With Brandon DaCruz - Part 1 - Ep. 18
|
Nov 11, 2022 |
|
Tracking calories 101 - Ep. 17
|
Nov 04, 2022 |
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Micronutrients for vegans, performance and health supplements, and the effects of soy on your hormones - With Dr. Eric Trexler - Part 2 - Ep. 16
|
Oct 28, 2022 |
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Supporting muscle growth with a vegan or vegetarian diet - With Dr. Eric Trexler - Part 1 - Ep. 15
|
Oct 21, 2022 |
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Making the most of a massing phase: myths, realistic expectations, and mindset tips - Ep. 14
|
Oct 14, 2022 |
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Fundamental principles for massing - With Steve Hall - Ep. 13
|
Oct 07, 2022 |
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How to plan a successful fat loss phase - Ep. 12
|
Sep 30, 2022 |
|
Nutritional considerations for gender-diverse people - With Dr. Whitney Linsenmeyer - Ep. 11
|
Sep 23, 2022 |
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Q&A #1: Feeling hungry all the time, which macros to track, vegan and vegetarian protein, fibre tips - Ep. 10
|
Sep 16, 2022 |
|
How hard do you need to train for effective muscle growth? - Ep. 9
|
Sep 09, 2022 |
|
Evidence-based programming for hypertrophy - With Dr. Eric Helms - Ep. 8
|
Sep 02, 2022 |
|
How to build muscle effectively in every workout - Ep. 7
|
Aug 26, 2022 |
|
My story: from fighting an eating disorder and gender dysphoria to thriving with bodybuilding - Ep. 6
|
Aug 19, 2022 |
|
Fat loss without the scale and gender-affirming gains - With Client Corey - Ep. 5
|
Aug 12, 2022 |
|
What you need to know before dieting - The No Quit Kit Series Ep. 4 Pt. 2
|
Aug 05, 2022 |
|
What you need to know before dieting - The No Quit Kit Series Ep. 4 Pt. 1
|
Aug 03, 2022 |
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How to set your own fat loss targets - The No Quit Kit Series Ep. 3
|
Jul 29, 2022 |
|
Why SMART goals alone don't work - The No Quit Kit Series Ep. 2
|
Jul 22, 2022 |
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Retrain your mindset for long-term fat loss success - The No Quit Kit Series Ep. 1
|
Jul 15, 2022 |