In this episode we sit down with world-renowned muscle researcher Dr. Stuart Phillips from McMaster University to break down the latest science on hypertrophy — and how it actually applies in the real world.

We cover one of the most debated topics in fitness: research vs bro science… and why both exist for a reason.

We dive into:
• Light vs heavy weights for muscle growth
• Training to failure vs stopping at 1–2 reps in reserve
• Rest times (30 sec vs 2+ minutes)
• Holding muscle at maintenance calories
• Why programs matter less than the person doing them
• The most misunderstood research in physique enhancement
• What future muscle science will likely discover

If you want to train smarter — not just harder — this episode will change how you think about hypertrophy.

Whether you’re a bodybuilder, coach, or just trying to build muscle efficiently, this is one of the most practical evidence-based conversations you’ll hear.

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

Info Stuart:
Email: phillis@mcmaster.ca
Facebook: https://www.facebook.com/stu.phillips.587
Instagram: https://www.instagram.com/mackinprof/

In today’s episode we have the pleasure of sitting down with Natural Bodybuilder and Coach Ryan Irwin.

Whether you want to learn how to get the most out of your training or become a better coach, listen in!

• Who is Ryan Irwin?
• Bodybuilding competitor, show promoter, NANBF board, President
• Coaching athletes
• What’s your current coaching like now and role in natural bodybuilding?
• Q&A
• What are the biggest mistakes you see competitors make?
• What’s the biggest advantage you think competitors can get that they aren’t aware of?
• What’s the biggest mistake you have learned from coaching over the years?
• What’s next for you?
• Rotator cuff surgery
• Closing thoughts

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

Info Ryan:

IG: https://www.instagram.com/ryanjirwin/
Email: ryan@impactactioncoaching.com
Website: https://www.impactactioncoaching.com/

In today’s episode we have the pleasure of sitting down with contest prep coach, competitor and author Cliff Wilson and talk about the evolution of his coaching journey. Whether you are a coach, competitor or simple physique enthusiast – this is en episode for you!

• Cliff intro
• Prior to 2010. Diets, message boards. Biggest lesson?
• 2010-2015. Diets, macros, 6 foods that work, email check ins. FB. Early IG. Metabolic Adaptation/Damage fear.
• 2015-2020. Conditioning standards, what happened? FB, IG, podcasts, speaking.
• 2020 to present. Video content, apps, social media, competition, bloodwork.
• Whats the next thing you feel will change in the coaching industry?
• Closing thoughts

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

Info Cliff:
IG: CW Team Wilsom
Website: teamwilsonbb.com
Training App: Raw Intensity Training

This is part two of our series on how to be successful with your weight loss goals in the new year! John shares a super simple, yet effective approach for how to set up your macros! We hope you like the episode and wish you all an amazing new year!

• How to set up your macros and cals.
• 4 step process:
  
  200 lb female wanting to weigh 140
  Step 1. Set protein at 140 x 4 cals is 560 cals.
  Step 2. Set cals goal weight 140 x 12 = 1680 cals
  Step 3. Set fats 50-60 gram. 60 x 9 fat cals = 540 cals
  Step 4. Set carbs as remainder cals. 1680 – 560 -540 = 580 cals left. Divide by 4 cals per gram to get 145 carbs.
  
  300 lb male wanting to weigh 200
  Step 1. Set protein at 200 x 4 cals is 800 cals.
  Step 2. Set cals goal weight 200 x 12 = 2400 cals
  Step 3. Set fats 50-60 gram. 60 x 9 fat cals = 540 cals
  Step 4. Set carbs as remainder cals. 2400 – 800 -540 = 1340 cals left.
  Divide by 4 cals per gram to get 275 carbs.
  Final macros 200 protein 275 carbs 60 fats 2400 cals.
  
• How much cardio to starting out?
• How much to lose each week?
• Closing thoughts

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

In today’s episode we are giving you all the details on how to start your diet the right (and easy) way in the coming year!

Make 2026 the year you finally reach your physique goals!!

– Successful setting yourself up to diet.

– Before you diet why is recovery from your LAST diet important? Reverse diet vs. Recovery diet? How you recover dictates how your next diet will go.

– What time frame does someone need to “recover” and what’s that mean for men and women? Competitors versus serious physique enhancement enthusiasts.

– What are the lab values that are important here?

– What do people need to know about recovery before they start their next diet? Pre diet checklist.

– What can we expect mentally from a diet recovery phase: Hunger often actually goes up! It’s important to continue to stay on plan!!

– When do recovery diets “go wrong”?

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

In today’s episode we are sitting down with CrossFit Games athlete Leslie Franklin to hear all about her preparation for, experience at and takeaways from competing!

• What’s new?
• Leslie’s journey to the CF Games. 2023 shoulder injury. 2024 spent getting ready to qualify in 2025. Watching the CF Games in Summer 2024.
• Legends Championship Winter 2024. How did that help prepare you for the Games?
• CF Games qualification process- what’s it look like? How did you place?
• Once qualified, how did training change?
• What did food and supplementation look during this phase?
• CF Games in Columbus. Talk about nerves and 1st event. How did having a whole crew there to support you help or did it add more pressure?
• How did you perform and execute, and what do people need to understand from your placing while executing extremely well?
• What was your biggest thing you learned?
• What was your favorite most enjoyable part and least favorite?
• Talk about the weeks post comp, and how the CNS was fried.
• What’s next??? IFBB Pro Stage?
• Closing thoughts

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

Info
IG: @leslie_lilbadass

In today’s episode we are sitting down with Coach Jason Wells, who has successfully lost 260lbs and has been keeping it off for years now! Whether you yourself are trying to lose weight or whether you are helping your own clients, this is an episode for you!

• Who is Jason
• 454 lbs 2017, what was the turning point?
• How to approach a diet phase when there’s this much to lose.
• Phases of fat loss and reverse dieting.
• What was the hardest part of the first 100 lbs?
• Refeeds/cheat meals and their importance.
• Training to start, and how it changed over time.
• Hitting 200 lbs dropped, 250 lb bodyweight.
• Hormones, why it’s important to check these when you are/have been obese.
• Biggest keys to your success?
• What do you want to say to people out there who were Jason Wells in 2017?
• What’s next for you?
• Closing thoughts

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

Info Jason Wells:
Email: goldstandardfitness417@gmail.com
IG: @coach_jwells/
Gyms: Anytime Fitness East Springfield
Anytime Fitness West Springfield

Discover the inspiring story of Renee Schneider, a visionary entrepreneur and coach who has built not only a multi-million-dollar marketing agency, but also a rapidly growing coaching brand from the ground up.

In this episode, Renee opens up about the risks she took, the failures that shaped her, and the big wins that changed everything. She shares how she built her agency and how the same principles – clarity, consistency, and belief in yourself apply when growing a coaching business.

You’ll hear firsthand how Renee uses her marketing expertise to mentor others to build their brands, how she developed her coaching program from scratch, and what every coach should start doing right now to stand out in a crowded industry.

Get ready to be motivated, challenged, and inspired by her remarkable journey of perseverance, resilience, and innovation. Whether you’re an aspiring entrepreneur, a seasoned business owner, or a coach building your own platform, Renee’s insights will spark new ideas to help you grow your brand, and your impact.

Listen now to learn how Renee Schneider built her multi-million-dollar empire and how you can apply her strategies to elevate your own business or coaching career today.

• Welcome back Renee!
• Who is TRIO Agency?
• How our marketing business TRIO started
• The power of the right mentor.
• Risks that we took & why we did the scary shit
• Tuning out the noise.
• Failures/Lessons we learned
• Big wins that changed the trajectory of the business/life
• Building a coaching business
  • Believing in yourself
  • Setting up your brand (Brand DNA) & the $$ value in that
  • Logo/identity. Rebranding?
  • Website and social media, how to get started
  • Winning mindset/resilience
• Social media and being successful (the TRUTH)
• Organic versus paid marketing
• What’s trending? What should every coach start doing NOW? Ai?
• Closing thoughts

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

Renee Schneider:
IG: @renee_fitphysique
Email: renee@TRIOcoaching.fit
Website: www.TRIOcoaching.fit