Episode 209: Contest Prep Meal Plans to Watch out For

Episode 211: The 3 Week Out Freak Out: How to survive the last weeks of prep: In this episode, our prep team talks about the infamous "3 week out freakout" that a LOT of competitors (seasoned and new) experience right around that 3-4 week out mark. Thoughts of "will I be ready?" "why I am even doing this?" "will this be worth... by The ProPhysique Code

69 min listen

Episode 210: Q&A: Carbs are unessential, protein hacks and no steps on rest days?: In this episode, our hosts go through a list of questions provided in the Transformation Challenge group and knock out as many answers as they can. Christina forgets carbs are technically unessential (sad moment, haha, because why would anyone admit... by The ProPhysique Code

49 min listen

Episode 208: Transformation Challenge Winner Deidre Topps: In this episode, Paul sits down with the female winner of the 2024 New Year, New Start Transformation Challenge! Deidre breaks down her experience throughout the 12 weeks and her impressive fat loss achieved during that time. by The ProPhysique Code

37 min listen

Episode 207: Q&A: Carb Cycling, Birth Control and Stand Out Athletes: In this episode, our coaches answer a wide variety of questions that were asked by YOU guys via Instagram. From some more "serious" questions to a few more "light hearted" questions, this episode is packed with a lot of valuable info regarding contest... by The ProPhysique Code

61 min listen

Episode 206: Hypertrophy, Conditioning, Strength: what should you focus on?: In this episode, the coaches discuss some of the different buzzwords that you might here surrounding program design and focus, such as hypertrophy, strength, conditioning and how to decide what might be best for you and your goals! by The ProPhysique Code

61 min listen

Episode 205: How not to F**k up your post show experience: In this episode, Lexie, Evan and Stephen discuss the importance of the post show phase and how you can set yourself for success, after your last show of the season. The first 6-8 weeks after a show can be extremely tough for any competitior, but there... by The ProPhysique Code

64 min listen

Episode 204: Transformation Challenge Winner Dan Devine: In this episode, we get to meet the most recent winner of the ProPhysique "New Year, New Start Transformation Challenge!" Dan saw incredible results over the course of 12 weeks, and fun fact, his wife made the top 10 finalists as well! Join us as we... by The ProPhysique Code

43 min listen

Episode 203: First Trimester Fitness with Daraja: In this episode, Christina and Danika sit down with soon to be Momma, Daraja, and discuss the changes that come with the beginning of pregnancy and how she has navigated things like food aversions and being more tired than usual. What are the things... by The ProPhysique Code

78 min listen

Episode 202: The Cost of Competing and HOW to Save Money: In this episode, Lexie, Paul and Stephen break down the costs associated with prep and show day. Not only do they break down specific costs, but they discuss some ways that you can SAVE money in prep and on show day, in order to alleviate some of the... by The ProPhysique Code

75 min listen

Episode 201: Lessons Learned That Changed it All: In this podcast, Coaches Jess and Stephen discuss how they've developed their knowledge base as coaches and as students of their sport over the years, by approaching each opportunity with a "what can I learn from this" mindset. Not only has this... by The ProPhysique Code

54 min listen

Episode 200: Is the Bikini Division Shrinking?: In this episode, our prep team discusses a hot topic, regarding the decline in bikini numbers at recent national shows. Paul, Evan and Lexie, break down some specific stats and discuss their theories regarding the division and the way it is going.... by The ProPhysique Code

72 min listen

Episode 199: Mindful Indulgences: In this episode, join our coaches as they go over strategies to help those that want to stay on track or not go off the rails for trips and vacations during the warmer months. Our coaches dive into what kind of characteristics make a coach feel like a... by The ProPhysique Code

57 min listen

Episode 198: Defining the Bikini Criteria in Layman's Terms: In this episode, our prep team discusses the "bikini criteria" and WHAT the judges are explicity looking for on stage. Our hosts break down some common terms such as "full vs. flat" AND elaborate on what the judges are looking for in a physique, on stage. by The ProPhysique Code

62 min listen

Episode 197: How to Lose like a Winner: In this episode, our prep hosts briefly discuss a bit of the Pittsburgh Pro and the results from that before diving into the main topic of how to lose like a winner. In the sport of bodybuilding, most competitors are going to deal with an unfavorable... by The ProPhysique Code

62 min listen

Episode 196: TMI: What you need to worry about and what you don't: In this episode, our hosts dive into some of the more nuanced topics in the fitness industry, like deloads and refeeds, recent meta-analyses on them, what research is relevant to general population and how they should interpret the findings. It is so... by The ProPhysique Code

56 min listen

Episode 195: 5 Mistakes to Avoid when Keeping Fat Off: In this episode, Tyler, Stephen and Jess dive into common mistakes made when it comes to keeping fat OFF post fat loss phase. It is one thing to lose bodyfat but it is another thing to KEEP it off long term. In this episode, our hosts outline what... by The ProPhysique Code

59 min listen

Episode 194: Pittsburgh Pro Bikini Preview/Predictions: In this special episode, our prep hosts preview the Pittsburgh Pro Bikini lineup. The Pittsburgh Pro is notoriously a HUGE pro show and this year's list is no exception of that. With 10+ previous Oympians on the list, the competition is bound to be... by The ProPhysique Code

40 min listen

Episode 193: Q&A: Low Fats, How to Support Someone in Prep & Training Tactics: In this Q&A episode with our prep team, Paul, Lexie and Evan discuss some more questions from YOU guys. Topics such as "how to support someone best when they are in prep," "training to failure," and "how low is TOO low for dietary fats," are all... by The ProPhysique Code

76 min listen

Episode 192: Empowered by the Lifestyle with Daraja: in this episode, hang out with Coaches Daraja, Christina and Jess as they chat about priortizing other areas of life outside of fat loss phases and contest preps, Daraja's motivation for her posing business, Empowered to Pose, and she shares some tips... by The ProPhysique Code

66 min listen

Episode 191: Q&A: Dealing with Negativity/Haters, OCB vs. NPC and Networking: In this episode, our prep team dives into some hot questions from YOU guys, after quickly recapping this past weekend's Wasatch Warrior Pro Bikini show. Topics such as networking in the space of bodybuilding, competing in the OCB vs. the NPC and... by The ProPhysique Code

79 min listen

Episode 190: Breaking the Stigma of THC with Cured Nutrition Founder Joseph Sheehey: In this special episode, Paul interviews Joe Sheehey, the owner and founder of Cured Nutrition. Cured Nutrition is a rapidly growing "supplement" company taking over the fitness space along with one of our newest sponsors of the podcast. Joe and Paul... by The ProPhysique Code

72 min listen

Episode 189: Prep Boundaries that you NEED to have: Our prep team is diving into a HOT topic: boundaries. And furthermore, boundaries during prep. Boundaries are extremely important for your mental sanity as a competitor and although they are not always easy to set, it is important to set them with... by The ProPhysique Code

75 min listen

Episode 188: Eat 100g of Protein Per Meal for Big Muscles?: Let's dive into a research paper! In this episode the coaches dive into recent research that asks "what if we had more than 25g of protein post workout, do we benefit from going higher?" The coaches go through what the study found and how they will... by The ProPhysique Code

53 min listen

Episode 187: Most Pivotal Lessons Learned as a Coach and Athlete: In this episode, the prep crew recaps this past weekend's PRO bikini shows before diving into the topic of "most pivotal lessons learned as a coach and athlete." Our hosts share some of the biggest lessons that they have learned over time, as not only... by The ProPhysique Code

79 min listen

Episode 186: Overcoming Adversity: Push Through or Carry the Burden? by The ProPhysique Code

57 min listen

Episode 185: How to Prepare for your Show Day: In this episode, our hosts Paul, Lexie and Evan briefly recap Klash Championships in Orlando this past weekend before diving into the topic of "How to Prepare for your Show Day." Touching on things such as when to sign up for your show, booking hair... by The ProPhysique Code

79 min listen

Episode 184: Diet Breaks, Refeeds and Cheat Meals: Join us as Stephen, Tyler and Jess chat about the various strategies used to bump up intake from short periods of time like a one day refeed or untracked meal, to a diet break that can last weeks! When are these strategies best used in a dieting... by The ProPhysique Code

57 min listen

Episode 183: Prep Q&A: Biggest Competitor Mistakes, Choosing a Show, Bodyfat % and MORE: Our hosts are back for another Q&A style episode! In this episode, Paul, Evan and Lexie share some answers to some of the questions that they each got from their Instagram followers. Topics such as choosing a show, bodyfat levels on stage, having... by The ProPhysique Code

75 min listen

Episode 182: Mini Cuts: Slash Calories for Faster Results?: In this episode, the coaches chat about their experiences with mini cuts, what the research says and how it all plays out in the real world! Mini Cuts are usually a short, extreme diet with the goal of quickly getting into and out of a diet phase with... by The ProPhysique Code

60 min listen

Episode 181: The History of Female BodyBuilding and the Future of Bikini with Sandy Williamson: In this special episode, Paul and Lexie have head NPC/IFBB judge, Sandy Williamson, on for an exciting interview. Sandy shares a bit about her personal journey and how she discovered the world of weight-training and how it practically saved her life... by The ProPhysique Code

79 min listen

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Episode 209: Contest Prep Meal Plans to Watch out For

Episode 209: Contest Prep Meal Plans to Watch out For

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