Why you are not losing body fat

Monthly Q&A! All things diet, training and more

Monthly Q&A Answered from questions sent in to my Instagram! Time Stamps below 0:00 Intro 1:22 Mobility, soft tissue work & loaded stretching 4:34 Full-body split structure 6:48 Best workout splits 8:27 Training biceps without “training biceps” 9:09 Backloading carbs at night 10:27 Beginner strongman training 12:02 Starting strongman from scratch 12:14 Strongman vs bodybuilding for motivation 13:14 Transitioning from powerlifting to strongman 13:58 Strongman competitors/coaches to learn from 14:47 New dad going through a breakup while maintaining progress 16:16 Real food vs protein bars and shakes 17:42 Starting a cut with too deep of a deficit 18:26 Adding quality mass without sacrificing speed 20:00 When to increase calories during a gain phase 21:41 How to decide whether to cut or bulk 23:20 Tracking calories/protein vs all macros 24:10 Training day vs non-training day macros 26:31 Weekly surplus vs high-day surplus for bulking 26:47 How long cut, maintenance, and bulk phases should last 28:58 Recomping in-season while a bit too fat 30:06 Building muscle and losing fat at the same time 31:26 High carbs/protein during recomp with low calories 32:27 Loose skin after weight loss 33:07 Reverse dieting after a long cut 33:57 How fast to add carbs in a reverse diet 35:00 Cheat meals/refeeds while reverse dieting 37:21 Building metabolism without gaining excess fat 37:52 Switching from keto to a carb-based diet 38:42 Pre-workout carb amount and simple sugars 40:06 Coconut water powder vs regular coconut water intra-workout 41:02 Candy/sugar as pre-workout carbs 42:05 Best carbohydrate sources 43:20 Jasmine rice as a carb source 43:29 Where to remove carbs during carb cycling 43:50 Swimmer trying to get jacked 44:38 Body composition vs performance for explosive athletes 45:20 Sport-specific diet adjustments 45:48 Electrolytes when introducing growth hormone 46:17 Long-term low-dose Cialis for bodybuilders 46:49 CoQ10 for endurance athletes 47:19 Biggest supplement timing mistakes 48:28 Supplements to preserve/build muscle during fat loss 49:12 How often clients should get bloodwork 50:16 Personal daily caffeine intake 51:30 Why fiber is higher on non-training days 53:14 Tips for improving gut health 55:14 Why dairy has been a positive change 56:49 Avoiding digestive issues in a surplus 1:00:22 Almond butter vs peanut butter 1:01:29 Is a nutrition coach worth it if money is tight? 1:03:26 What to look for in a good nutrition coach 1:06:28 Biggest client pet peeve 1:09:34 Could you collaborate with Tom Brady? 1:09:51 Getting someone off the carnivore diet 1:12:15 Binge eating after dieting 1:14:15 Monitoring fasting glucose and HbA1c with high carbs 1:15:37 Plyos/jump training during a bodybuilding phase 1:17:04 Eating 50+ grams of protein in one meal 1:18:43 Caffeine-free pre-workout for PM training 1:19:45 How long to maintain after a cut before growing 1:20:28 Fats in the post-workout meal 1:22:12 Getting up to 40 calories/kg at lean body composition 1:24:24 Carb cycling high days before morning workouts 1:26:05 Pec not firing after scapular injury 1:27:16 Recovery after heavy sessions and current training split 1:29:23 Best advice for a new dad with low sleep and two jobs 1:31:17 General strength vs specialization for intermediate lifters 1:32:21 Custom meal plans for specific goals 1:32:43 Rucking vs running for fat loss 1:33:56 Sodium during exercise and potassium post-workout 1:34:30 Best nutrition books 1:35:50 How to avoid binge eating 1:36:48 Nutrition before 4:30 a.m. training 1:38:23 Outro

Ep. 85: Luka Hocevar, The ART of Coaching

Luka Hocevar is a performance coach, gym owner, entrepreneur, and educator known for blending strength training, conditioning, nutrition, and mindset coaching into a holistic approach to human performance. He is the founder of Vigor Ground Fitness & Performance and has worked with everyone from general population clients to elite athletes, helping coaches and athletes optimize both performance and long-term health

Why you are not losing body fat

In this weeks nutrition rant I dive into the reasons people often hit a stall with fat loss, or may not even be ready to start a fat loss diet, YET. And how to remedy this

Ep. 84: John Haack, How the best powerlifter in the world trains

John Haack is widely regarded as one of the greatest pound-for-pound powerlifters of all time. Known for his elite strength across multiple weight classes, Haack has set numerous world records and built a reputation for combining raw power with technical precision. From dominant performances on the platform to his influence on modern strength training, John continues to push the standard for what’s possible in powerlifting

Why “Eating Like Our Ancestors” Makes No Sense

In this week's nutrition rant, I push back against the idea that the "ancestral diet" is the most optimal and healthy ways for humans to eat.