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 you’re working so hard for.

Links and resources:

“Stop Guessing Your Maintenance Calories” video on YouTube: https://www.youtube.com/watch?v=HUV6Xjxj_PA

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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/

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.christle: https://www.instagram.com/dr.christle/

Check out her website: https://drchristle.com/

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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/

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.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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/

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 fractional volumes of resistance training upon arm and thigh muscle area: A multi-site randomised trial” - https://www.researchgate.net/publication/403624000_A_test_of_higher_and_lower_fractional_volumes_of_resistance_training_upon_arm_and_thigh_muscle_area_A_multi-site_randomised_trial

Follow James on Instagram @james.steeleii: https://www.instagram.com/james.steeleii/

Connect with him on LinkedIn: https://www.linkedin.com/in/james-steele-b09a7355/v

Folow his research on ResearchGate: https://www.researchgate.net/profile/James-Steele-14

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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/

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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/

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://www.youtube.com/@The_Modern_Meathead/videos

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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/

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/mailinglist⁠

Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠

Visit my website: ⁠https://www.fittotransformtraining.com⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/

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: https://www.instagram.com/joshtbrad/

Check out Beyond Bodybuilding: https://www.beyondbodybuilding.com/

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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/