Fit to Transform Podcast with Coach Nikias

This solo episode is all about plateaus: What they are When you might think you’re plateaued, but aren’t really The nine most common reasons for training plateaus and their potential solutions Links and resources: Blog article: “What You Need to Know About Deloads” – https://www.fittotransformtraining.com/blog/deloads   Sign up for one-on-one coaching with me: ⁠https://www.fittotransformtraining.c...

If you’re tracking calories but your fat loss has plateaued, you may be thinking about lowering your calories. Which is actually the last change I make to a client’s plan when they seem stuck. Often, you don’t need fewer calories; you need to track them better. So this solo episode is about the most common calorie-tracking mistakes I’ve seen that could be holding you back from seeing the results y...

Dr. Christle Guevarra is a family medicine doctor who runs a telemedicine private practice. She’s back on the show to discuss the ins and outs of life on a GLP-1 medication: What to expect when you start Training and nutrition suggestions to lose fat without losing muscle Tips to avoid or reduce unpleasant side effects … And more! Links and resources: Connect with Dr. Christle on Instagram @dr.chr...

In this solo episode, I discussed my personal approach to my latest business trip – how I navigated training, steps, and nutrition to stay on top of my bodybuilding goals. The purpose of this slice-of-life episode is to give you inspiration on how to nail your own fitness goals on your future business and leisure trips. Links and resources: Sign up for one-on-one coaching with me: ⁠https://www.fit...

Dr. James Steele is the current Head of Research at MacroFactor and Adjunct Industry Associate Professor at RMIT University in Australia. In this interview, we discuss the results of one of his most recent studies, exploring the relationship between low- and high-volume training and hypertrophy in trained participants. Links and resources: Read the original study: “A test of higher and lower fract...

If you feel like every holiday fucks up your fat loss progress, this is the episode for you. Links and resources: Sign up for one-on-one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform : ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter and ge...

Ben Yanes is back on the podcast to share his thoughts on: What mind-muscle connection is and how to develop it The importance of curiosity to find the right training approach for you as an individual Emotions: an underrated variable influencing your gains Links and resources: Connect with Ben on Instagram @ben_yanes : https://www.instagram.com/ben_yanes/   Check out his YouTube channel: https://w...

In the second episode of the Redemption Arc series, I’m covering the main training and nutrition updates from the last eight weeks in my current bulking phase. Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Sign up for my free newsletter and get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/...

Joshua Bradshaw is a coach for Beyond Bodybuilding, a pro natural bodybuilder, and an academic researcher. He joins me on the podcast today to discuss a study comparing the efficacy of myo reps to standard sets for hypertrophy. We delve into the study participants, methods, and results, then discuss practical application for everyday lifters. Links and resources: Connect with Josh on IG @joshtbrad...

A quick but comprehensive rant on the differences between regular and “women’s” creatine. Links and resources: Cited paper: “International Society of Sports Nutrition position stand: creatine supplementation and exercise” – https://www.tandfonline.com/doi/10.1186/1550-2783-4-6   Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @...

In this episode, returning guest sport and exercise psychologist Clara Swedlund and I delve into practical tips to prevent exercise- and nutrition-related burnout in people with ADHD, autism, or auDHD. Links and resources: Connect with Clara on IG @clara_theexerpsych : https://www.instagram.com/clara_theexerpsych/   Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/c...

You’re not lazy. You’re not inconsistent. And you’re definitely not “lacking discipline.” If you either quit a diet early or push so hard that it becomes miserable, you have a strategy problem, not a motivation problem. In this solo episode, I’ll cover seven reasons of the most common reasons why, in my experience coaching them, hard-working trans lifters like you burn out dieting and what to do i...

Returning guest Dr. Eric Helms and I cover what you need to know about food, drinks, and supplements to consume before, during, and after your resistance training sessions. Links and resources: Purchase Eric’s Nutrition & Strength Pyramid books (3rd edition): https://muscleandstrengthpyramids.com/   Check out the MASS Research Review: ⁠https://massresearchreview.com⁠ Visit the 3DMJ website: ht...

Jack Radford-Smith is a dietician, coach, and bodybuilder. He’s also the founder of an online coaching company, The Bodybuilding Dieticians. In this interview, we delve into all things gut health: Practical tips to improve it Common gut health issues when cutting and bulking Overrated, underrated, and properly rated gut health supplements Links and resources: Check out The Bodybuilding Dieticians...

This solo episode covers what you need to know about getting visible abs: How to train them How to reveal them What it takes to get and maintain them Differences between cis men and trans masc individuals Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform : ⁠http://instagram.com/nikias_fittotransform/⁠ Visit...

This is the start of an exciting new series, in which I’ll share personal updates about my own bodybuilding journey. To kick things off, I explain why I don’t think I’ve been able to build muscle to my full potential for years, how this has made me feel like an imposter, what’s changed, and what’s next for me. Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransfor...

If you have a “trigger” food that you always seem to over-eat, you may have been told to “just keep it out of the house”. I don’t believe this strategy is effective in the long term. So, in this episode, I’m going to give you a better one, which doesn’t involve giving up on any food for the rest of your life. Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransform...

Loz Vickers is a natural bodybuilder and online coach. She joins the show today to share her experience as a coach and athlete on these two thought-provoking topics: How to avoid burning out in the pursuit of building your physique The mental challenges of gaining weight as a female bodybuilder Links and resources: Follow Loz on Instagram @loz.v : https://www.instagram.com/loz.v/   Check out her p...

In this episode, I’m covering the last three foundational habits you need to create a system that will enable you to continue progressing towards your fitness goals, or maintain the results you’ve already achieved for the long haul. Links and resources: Research paper: “Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating” by Robinso...

Tracking calories and macros works. But if you regain weight after fat loss, or your bulk spirals without MyFitnessPal, you have yet to build the foundational habits you need to continue progressing beyond the “newbie gains” stage and to maintain the results you achieve for the long haul. In this episode, I’m covering three of these six foundational habits. If you want to level up from just “hitti...

IATBP bikini champion Lucy Cook joins the show to talk about her journey as a trans woman and bodybuilding athlete. Tune in to hear more about her inspiring story, navigating her gender identity, disordered eating, and now her passion for bodybuilding. Links and resources: Connect with Lucy on Instagram @lucy.liftsit : https://www.instagram.com/lucy.liftsit/   Sign up for one on one coaching with...

Is it better to bulk in a surplus or should you stay at maintenance calories? How have his thoughts on best bulking practices changed since we last discussed this in 2022? Links and resources: If you want to listen to the original podcast, click here or look up episode 13, “Fundamental principles for massing”: https://anchor.fm/fit-to-transform/episodes/Fundamental-principles-for-massing---With-St...

Derrick Van Every is a PhD candidate at Stu Phillips’ Protein Metabolism Lab as well as a powerlifting and nutrition coach. In this episode, we discuss the topics he addressed in one of his recent published papers, namely: What are the main drivers of hypertrophy? Does the pump cause hypertrophy? What about training-related hormonal increases? … And more! Links and resources: Derrick’s paper – “Lo...

Derrick Van Every is a PhD candidate at Stu Phillips’ Protein Metabolism Lab as well as a powerlifting and nutrition coach. In this episode, we discuss the topics he addressed in one of his recent published papers, namely: What are the main drivers of hypertrophy? Does the pump cause hypertrophy? What about training-related hormonal increases? … And more! Links and resources: Derrick’s paper – “Lo...

Most people ask, “What’s the best diet for me?” But not enough people ask, “Am I ready to diet?” In my view, there are six skills to start working on BEFORE you start a fat loss diet in order to set yourself up for consistent results. These are core skills I help my new clients develop during their Fat Loss Primer Phase before their first ever fat loss phase under my guidance. Links and resources:...