Train.Eat.Think

Train. Eat. Think. Podcast returns as hosts Francis Melia and Benjamin Yeezus unpack Francis’s three show natural bodybuilding season and the physical and mental demands of reaching stage condition. They discuss the jump from photo-shoot leanness to roughly 5% body fat, recovering after a difficult second show result, and using the post show phase to rebuild safely and prepare for a stronger retur...

In this episode, Ben and Francis discuss the psychological aspects of fitness journeys. How to make rational decisions amidst emotional reactions and the importance of patience. As always we share real world examples and practical advice for sustainable progress. Key  topics Psychology of dieting and training. Role of coaching and data in decision making. The importance of patience and long term p...

In this episode, Francis and Benjamin discuss the realities/pitfalls of main gaining, debunking myths, and sharing practical insights on muscle building and fat management.  We take deep dive into who can benefit from main gaining, how to implement it effectively, and common errors to avoid. Don't believe the hype on this term! Key Topics Definition of main gaining and who can benefit The rea...

This weeks episode explores how busy professionals can achieve fat loss and muscle building despite demanding schedules.  Francis and Ben discuss practical strategies for training, nutrition, and lifestyle adjustments tailored to a demographic with high responsibilities and perhaps also travel commitments. Key Topics Challenges faced by busy professionals in fat loss and muscle building Importance...

Should you go below 10% bodyfat?  In this episode, Francis Melia and Benjamin Yeezus discuss the realities of extreme body fat reduction, competition prep, mental and physical challenges, and strategies for success.  We ask should you push it this far? Or where is a reasonable stop point before the juice is not worth the squeeze for most.  Francis is in the throws of his first natural bodybuilding...

In Episode 22 we are joined by our very first ever special guest Dean Turner, where he shares his journey from starting his journey to becoming a highly respected coach with over 120K followers on X.  We dive into his training philosophy, the importance of consistency, realistic expectations, and the role of social media in shaping perceptions of body transformation. Also we find out does Dean rea...

This weeks episode is all about strategies on how to avoid but also recover from putting yourself in a "dieting hole". We emphasise the importance of proper planning, psychological resilience, and strategic refeeding.  As always we share practical tips for maintaining progress and mental health during fat loss journeys.  Key Topics include:  Importance of proper planning before dieting P...

Episode 20 of Train. Eat. Think sees Benjamin and Francis share their personal experiences and coaching insights on building muscle from the start, avoiding common mistakes in your fitness journey, and optimizing recovery.  We discuss practical tips for beginners and seasoned lifters alike to enhance their fitness journey, avoid the mistakes we made and saving time/effort/energy to get rewarded fo...

In this episode, Francis and Benjamin delve into the intricacies of effective leg training, emphasizing the importance of intensity, frequency, and mental toughness.  We have both built and helped our clients build BIG legs....after all they are 50% of your physique.  We don't skip leg day and on this episode we don't skip any advice or insight into how to maximise and unlock your leg de...

In episode 18, Ben and Francis share practical tips, experiential advice and mindset strategies for maintaining fitness + nutrition while traveling.  How to make plan ahead, make smart food choices, and adapting routines in unfamiliar environments - you just need a framework ;)  Key Topics covered... Planning ahead  Adapting routines - nutrition and training Mindset strategies for staying motivate...

In this episode, Francis and Ben discuss the critical first four weeks of a dieting phase, focusing on setting expectations, training, nutrition, and mindset to ensure a successful cut.  Join us as we share practical tips, mental models, and real world insights to help you optimise their fat loss journey. For online 121 coaching enquiries/information Please contact Francis on X/Instagram @coachfhm...

In this episode, Benjamin Yeezus and Francis Melia answer a wide range of questions asked from our listeners - about training, nutrition, and mindset, providing practical advice for hobbybuilders and gym enthusiasts of all levels.  We look forward to having episodes like this every so often.  We welcome any questions you have and we can deep dive on any topics you wish.  Thanks for listening and e...

Ever wondered if training fasted is actually holding you back? 🤔   Many think it’s a shortcut to fat loss but training on empty can actually hinder your performance.  Episode 15 of Train. Eat. Think. sees Francis and Benjamin delve into the nuances of fasted training, we also cover nutrition strategies for reversing diet phases a question put to us from one of our clients. Finally we debunk commo...

Episode 14 of Train. Eat. Think covers the "Think" part of our podcast.  The Psychology of Lifting join Benjamin Yeezus and Francis Melia as we look deeper into training, motivation, discipline, and how mental resilience impacts physical performance and life success.  We share our personal stories, practical coaching tips, and insights on overcoming mental barriers to achieve fitness goa...

Episode 13 and Francis Melia/Benjamin Yeezus explore the balance between old school lifting principles and modern science based approaches.  Join us as we discuss old school lifting principles (60s,70s, Arnold era), science based training and modern exercise science, highlighting the importance of intensity and effort in training/recovery and RESULTS! For online 121 coaching enquiries/information...

This episode features insights from coaches Francis Melia and Benjamin Yeezus on mistakes made in the muscle building phase, avoiding these common mistakes, setting realistic expectations, and maintaining routine amidst busy lives.  Listen in and learn how to structure your improvement season for maximum gains and longevity. Don't let your next cut have no results to show! For online 121 coac...

In this episode, Francis and Ben discuss the common struggles our clients and we have faced during a cutting phase. It can be a challenging part of your journey, filled with obstacles and confusion.  Having walked the walk multiple times both as athletes and as coaches, you’ll learn how to manage things like hunger, meal timing, and decision fatigue effectively especially the leaner you get! For o...

The Power of Coaching: Why Everyone Needs Guidance  Hobbybuilders and lifestyle fitness enthusiasts alike may wonder, "Do I really need a coach?" The answer is a resounding yes and yes even coaches need a coach! In this episode Francis and Ben talk about being coached and how this has helped them be better coaches also.  Walking the walk and talking the talk in their own journeys with bu...

This episode offers insights on rest times between sets, why 1 rep maxes should be avioded - even for Powerlifters!  We cover hypertrophy based training, rest times, injury prevention, and mental resilience in bodybuilding.  Francis and Ben also discuss the practicality, personal/coaching experiences and strategies to optimize muscle growth and stay on course for your goals all while staying safe...

In episode 8 of the Train. Eat. Think Podast Francis and Ben explore the nuances of training splits, emphasizing the importance of exercise selection, recovery, and mindset over rigid frameworks.  We also discuss how to optimize muscle growth through smart programming, intensity, and consistency. Something we prioritise and value when working with clients. Train hard, but also train smart and get...

Join Ben and Francis as this week we delve into effective training strategies for upper body including -  chest, shoulders, back, and arms, sharing expert insights, exercise tips, and common pitfalls to avoid.  Perfect for fitness enthusiasts of any level, looking to "optimize" and stay safe in  their workout routines. For online 121 coaching enquiries/information Please contact Francis...

This episode hear Francis and Ben offer their insights into the "best" exercises and exercise placement to build your lower body. With extensive backgrounds in powerlifting and bodybuilding we discuss exercise selection, the importance of enjoyment, and how to optimize training with different variety of equipment and skillsets - new to gym, returning, home gym etc  We emphasize the value...

This episode Francis and Ben have an open and honest discussion on supplements, PEDs, peptides, TRT, and health management in fitness. The aim of which is to inform our listeners and viewers about firstly the need, if any, the risks, the benefits, and importantly the role of fundamentals in training and health decisions. For online 121 coaching enquiries/information Please contact Francis on X/Ins...

Hosts Francis and Ben share insights on avoiding common "bulking" pitfalls, optimizing results through real life and science backed methods, having coached many clients through successful growth periods.  This episode also explores the nuances of muscle building and the importance of having a strategy/guidelines and support for your improvement phase.  We also go on to cover the importan...

Struggling with fat loss? Lose too much muscle when you attempt it? Stuck in a cycle of 6 week cut and 8 week bulk but still look the same despite your efforts?  Join Francis and Ben as we share the tips that will make your journey smoother! 💪  In today's episode, we dive deep into fat loss strategies. With summer just around the corner, it’s the perfect time to get lean. But beware of the c...