Phat Muscle Project

What’s different if we have a lot of body fat to lose and what qualifies as ‘obese’? BMI classifications for obese/overweight We can be more aggressive in our deficit How to set starting cals Difference in Leptin/Ghrelin potentially Easier to see muscle growth/ retain lean body mass in a deficit We have a longer journey ahead of us Often struggle with the ‘basics’ (walking, vegetables, not drinkin...

In this episode we do a deep dive into all things fat loss stalls. Show notes and links below, enjoy! What constitutes a plateau? (duration, what markers are we looking at etc.) Why do they happen (metabolic adaptation explained – BMR, less NEAT, maybe even less EAT and slightly lower TEF also, and how this is actually a genius mechanism your body has for survival What questions should we as...

The latest PHAT Muscle Project podcast Question of the Week is up and we dive into figuring out how hydrated you should be.  This is a very individual topic but the we cover it in a way everyone can figure out where to start and where they should be.  Enjoy! Links: PHAT Muscle Supps-  www.phatmuscleproject.com   John:IG:  @teamgorman Email:  john@team-gorman.net Lisa:IG: ...

Advanced Supplementation: Why advanced supplementation for physique enhancement can be very important-  What it is and what it isnt. Basics everyone should have?  Examples of advanced supplements: – Intra workout carbs and EAA’s – Testosterone boosters – Cortisol reduction – “Fat Burners”? – GDA’s/ glucose disposal agents Is supplementation really required or can we h...

Great question of the week this week! Does cardio timing matter and if so, when should you do it? Links: PHAT Muscle Supps- www.phatmuscleproject.com   John: IG: @teamgorman Email: john@team-gorman.net Lisa: IG: @nutritioncoachingandlife  Email: lisa@nutritioncoachingandlife.com Website: www.nutritioncoachingandlife.com

Who started it? Purposes of a reverse diet (differences between competition and gen pop clients who have been at low calories for years or those who simply reach their goal weight and want to maintain) – metabolism, hormones… What is the mechanism of it (i.e. how does our metabolism adapt to more food when weight often stays the same)? How to Reverse Diet  What sort of increase are we t...

In this episode we tackle one of the most misunderstood parts of dieting and physique enhancement- hunger! – The mental aspect of dieting, expect to be hungry – the fine line with Whole foods & IIFYM (appetite suppressants gum, coffee, diet sodas etc yes or no) – Hunger in a reverse diet – reversing quickly – No hunger in a surplus – HOW TO CHANGE YOUR VIEWS...

Why does weight usually increase when first starting creatine? Is it good or bad? And how should I best be taking creatine (time of day, dosage, loading or not etc.) Links: PHAT Muscle Supps- www.phatmuscleproject.com   John: IG: @teamgorman Email: john@team-gorman.net Jeff: IG: @firstcalloutfitness  Email:   jeff@firstcalloutfitness.com   Website: www.firstcalloutfitness.com L...

Foundation: What is Progressive Overload Periodizing your training (in micro, meso- and/or macro cycles) – Why or Why not? Importance of Rest (between sets & rest days) and Sleep and how to initiate recovery faster (e.g. downregulatory breathing, supplements etc.) Under- (and over) rated Training Techniques like dropsets, rest/pause, slow negatives, forced reps etc. Finding the right deg...

In this episode John, Jeff and Lisa share their preferred training splits for clients and why. Enjoy! Links: PHAT Muscle Supps-  www.phatmuscleproject.com   John: IG:  @teamgorman Email:  john@team-gorman.net Jeff: IG:  @firstcalloutfitness  Email:   jeff@firstcalloutfitness.com   Website:  www.firstcalloutfitness.com Lisa: IG:  @nutritioncoachinga...

Refeeds & Cheat Meals – Helping or Hurting Your Progress? What is the difference between refeeds and cheat meals? What are the Pro’s of either?  John’s research at USF on the first refeed study. What are the Con’s of either? How would you practically implement them and when would you absolutely avoid them? Training on refeed/cheat meal days Supps to help with glycogen storage Using these...

In this episode we tackle this question from a listener: For someone wanting to step on stage in 1-2 years time – what recommendations do you have to maintain a healthy body image throughout prep and afterwards? Links: PHAT Muscle Supps- www.phatmuscleproject.com   John: IG: @teamgorman Email: john@team-gorman.net Jeff: IG: @firstcalloutfitness  Email:   jeff@firstcalloutfitne...

In this episode we welcome our 2 new co-hosts to join John Gorman on the show- Jeff Su and Lisa Franz! They kick things off with a Q and A and cover other cool topics. See show notes below: Q1: What advice do you have for someone with binge/over eating episodes? I am dialed in with my nutrition 98% of the time, but on occasion I cannot stop after 1 cookie, find myself finishing the whole pack just...

In this episode Allison Fahrenbach joins the show to go over everything you need to know when it comes to getting labs done and how to apply that info to physique enhancement. Everything discussed in detail, enjoy! Links: Phat Muscle supps: www.phatmuscleproject.com Email John – john@team-gorman.net Allison’s info- Owner: Revive Wellness www.revivewellness.health Pro Figure Athlete NBH...

In this episode guest host Jeff Su joins the show to break down how to navigate coaching and physique enhancement using deductive reasoning. Show notes below: – Skills needed for coaching… What makes a coach “good” versus “not so good”… accuracy, consistency of results, how do good coaches do it when each case is always different? – The ability to th...

You might see the results of people and wonder.. is that the route I should go? What would happen if I go down that route? What would testosterone do to me? If I stay natural, how can you keep test high? Can you make progress if you stay natural? What would bloodwork show if you are on test vs not on test? Why is blood work necessary either way? We dive deep into both aspects of being natural vs o...

In this episode top coach Cliff Wilson joins the show to talk about thinking outside the box in all areas of physique enhancement. Areas include getting better as a coach and why it’s useful in all areas such as training, nutrition, peaking, growth, the whole 9. Enjoy! Links: PHAT Muscle Supps- www.phatmuscleproject.com   John’s Email john@team-gorman.net Cliff’s Email intensityisevery...

In this episode Lisa Franz is back to guest co-host the show! Topics covered include defining regular hunger and extreme hunger, body fat levels and how they tie to hunger, leptin and ghrelin’s relationship as you get leaner, hacks to help blunt hunger along with some funny things both John and Lisa have done when they were starving. Enjoy! Links: PHAT Muscle Project: www.phatmuscleproject.c...

In this episode Lisa Franz joins the show as a guest co host! Topics covered include 3 types of dieting situations dictated by body fat levels, rapid fat loss, refeeds and metabolism, picking the right time to diet, mindset, and so much more. Enjoy! Links: PHAT Muscle Project: www.phatmuscleproject.com Email John using john@team-gorman.net Lisa Franz- IG @nutritioncoachingandlife email lisa@nutrit...

In this episode Bryan Berkland joins us to cover every single aspect of competing. We cover doing multiple shows, polygraphs, travel, registration, day of show agenda, pump ups, flying, lowering stress, everything you can imagine is covered. Enjoy! Links: Bryan’s Show Link- https://www.nxnevents.com/ PHAT Muscle Supps- www.phatmuscleproject.com   John’s Email john@team-gorman.net Bryan’s Emai...

In this episode John and Jacob answer questions sent in over insulin sensitivity, adding cals and dropping fat, outside of the box exercises to add to your arsenal, and yes or no on cardio in the offseason. Enjoy! www.phatmuscleproject.com John email john@phatmuscleproject.com Jacob email jacob@phatmuscleproject.com

In this episode we share a fun podcast John did on Hey Coach Radio with Will Grazione! Topics include elite macro tracking, changes to training/dieting/supplementation over the last 15 years as a coach, dopamine and social media, writing books, starting a supp company and much more. Enjoy! Email John use john@team-gorman.net PHAT Muscle Supps www.phatmuscleproject.com

In this episode elite coach Jace Lopez joins the show to answer questions on insulin sensitivity and resistance, competition athletes and gen pop clients and the difference in working with them, body fat set point and maintaining conditioning, refeeds, diet breaks, and much much more. Enjoy! Links: PHAT Muscle Project- www.phatmuscleproject.com   John’s Email john@team-gorman.net Jace Email&n...

In this episode Dr. Pete Fitschen joins to show to answer questions on topics covering specific foods and fat loss and why it matters in some instances, ones that work well ones that dont, cardio and NEAT and step counts, how the properly pick a show and know going into a prep what to expect when targeting shows, thoughts on RPE scale and RIR and why Pete isnt a fan, and more. Enjoy! Links: Sign u...

In this episode top coach Cliff Wilson joins the show to talk about how to make sure you are ready to start your next contest prep or diet phase.  Topics include building metabolism, what an offseason should look like, the mental side of transitioning, self awareness, cortisol and stress when starting a prep wrong and what that looks like on stage, a champion’s mindset, and we also talk about our...