RP Strength Podcast

Grab a set of Versa Gripps today!

For 15% off use coupon code: DRMIKE

 https://www.versagripps.com/pages/drmike?utm_source=event&utm_medium=other&utm_campaign=dr_mike_may_2024

0:12 Real Doctor Mike collab

2:11 Staying In Time Square

6:06 When Is maintenance needed

13:35 Ashley Madison story

19:26 Don’t lie to the RP apps

23:00 Mike is taking it easier for his show

24:40 When’s the last time Mike used Versa Gripps

30:58 Blood flow restriction  training

37:00 Balancing lifting with physical job

43:23 How to train when session are close

47:07 How to build your next meso cycle

0:29 Being on the podcast isn’t an honor

2:50 What is there to do in Athens Georgia

6:05 How Jen got into fitness and coaching

10:54 Dealing with gastroparesis as a teen

14:06 When is the last time you had McDonald’s

16:32 Moderation vs abstaining on diets

21:26 Dealing with guilt on a diet

29:12 Can you help really difficult clients

34:04 Early signs of falling off the wagon

36:57 When and how to change your goals

47:50 When spouses aren’t supportive of a diet

53:44 RD’s perspective on Ozempic

1:02:17 Rapid fire questions

0:40 Dr. Derek needs witness protection

4:31 Mike doesn’t recommend jujitsu

7:43 Best order for lifting and jujitsu training

16:36 Proper periodization for lifting and jujitsu

19:29 What makes a good training client

24:04 The Highland Games

26:50 What is the life of a true competitor

32:32 Participant vs competitor

42:27 What it feels like to have 1000lbs on your back

52:25 Powerlifting meet strategy

57:15 Rapid fire questions

1:18 What’s Mikes fav Lambo

3:51 Where do babies come from

10:36 The best way to get abs for stage

16:20 Nick took his kids to Vegas

27:35 How to get a pump if you have trouble

37:10 How to train differently if you’re older

47:40 Training for longevity

56:11 More anti aging tips

58:52 How much do cold plunge etc affect muscle grow

0:24 Mike is getting too rich

2:23 Huge mistake after diet

13:26 Keeping an eye on the scale post diet

15:33 Physical activity levels after diet

19:35 Worlds first trillionaire

26:11 Costco chicken bake

27:24 Physical activity during a diet

35:17 Preparing for fat loss

0:27 Coach Dr. Trevor Pfaendtner’s name problems

4:35 Mike’s IG algorithm quirks

7:27 Mukbang client and eating challenges

16:25 Force feeding football players

21:07 Trevor’s weight GAIN journey

23:23 Drinking insane carbs during workout

26:44 Go to meals for insane weight gain

30:24 Best sleeping temperature

37:45 Trevor is a nerd gamer

43:07 Mercilessly beating your family at games

50:11 Amazing client stories

56:36 Approaching diet with kids

1:00:23 How long Trevor has been coaching

0:18 The other Dr. Mike

1:02 The eclipse

4:21 Nick’s pull-up video controversy, grip talk

11:44 Ray Kurzweil prediction

17:07 Training To Failure Intro

19:02 What is true failure

25:48 The three types of failure

30:20 Volume vs intensity

32:24 Results vs enjoyment

36:57 How to find real failure

42:37 Flirting with failure

47:51 Nick makes his son run 400s

0:42  Dr. Jen has too many animals

2:46 Jen’s insane credentials

9:22 Jen’s martial arts background

13:33 Ego in BJJ

21:45 Jen Is a glass blower

26:51 What Nick MUST do when he visits Italy

31:08 Asking Jen the famous grocery store question

35:05 Planning is the most important for clients

39:42 Clients want to drink alcohol and lose fat

45:08 Preparing a client for wedding weight loss

49:33 Dealing with unrealistic goals

54:28 Characteristics of the most successful clients

1:07 Born on the 4th of July

2:42 How to be successful

10:30 Helping others financially

12:55 Finding out what you’re good at

18:48 Finding out what you like

24:15 Do it for a long time

33:34 Setting time horizons

30:33 Leaning in to your strengths

0:50 Watching inappropriate movies w your parents

4:23 Dr. Nathan Jenkins smokes meats

8:10 Balancing alcohol and a healthy life

11:20 Working out with no music

15:22 Motivation in training

20:19 Pacing yourself

27:07 Long term thinking

29:55 Coaching is teaching

38:33 Meeting people where they are in their health journey

49:21 What makes a successful client

52:44 Rapid fire questions

0:27 Mike’s biggest adversary in middle School

1:30 Mike is starting prep

9:22 How do you know when its time to diet

10:45 High diet fatigue

15:29 extreme fatigue

16:36 Sleep troubles

24:41 Aversion to junk food

29:53 Momentum

33:36 Don’t like how you look after a mass

39:15 Health markers are bad

41:50 Don’t cut when beginning your  fitness journey

46:05 Don’t cut around major life events

0:48 Endurance expert Alex Harrison

1:55 His app for endurance athletes

4:15 What is a “long” endurance activity

7:48 Do you need nutrients in endurance activities

11:07 What should you be intaking

14:43 What do people get wrong

20:21 Anti water people exist

25:44 Dealing with pain in endurance sports

29:17 Endurance athlete diets

33:57 The 1500m race is the hardest thing to do

37:55 Why you might want to try endurance sport

44:09 Nutrition dogma among runners

52:08 Fan culture in running

54:50 Power to weight ratio

56:30 310 mile bike race horror story

0:18 Nick has a good joke

1:14 When Nick and Mike got fat

2:28 Body fat role in health

5:22 25 Percent body fat (males)

9:04 20 Percent body fat

9:55 10 to 20 Percent body fat

13:30 Sub 10 perecent

19:42 Nick’s competition history

21:44 40 percent body fat (females)

22:41 30- 40 percent body fat

25:45 20-20 percent

27:37 Discussions of body fat in media

29:20 15 -20 perecent

35:53 Contest prep effects on women

41:25 Next gen obesity drugs

1:13 Mike starting contest prep

2:53 Should you stretch

12:17 What supplements are worth it

26:18 General health supplements

27:28 Why are deloads on maintenance calories

36:51 Why bother thinking so much about training

Grab a set of Versa Gripps today! For 15% off use coupon code: DrMike15 https://www.versagripps.com/products/pro-dr-mike?utm_source=event&utm_medium=other&utm_campaign=dr_mike_march_2024

0:16 Mike’s Arnold experience

5:57 Mike’s Versa Gripp stash

9:22 How Mike was rejected by Versa Gripps

11:30 The new deal with Versa

14:56 What Versa Gripps are made of

18:59 FAQs- Best time to train?

32:28 Mikes fav pre workout meal

35:15 Pre workout caffeine late in the day

39:20 Chris Williamson’s new drink

47:06 Training while sore

1:01:28 Getting one star reviews

0:37 Still in Vegas

2:45 Nick got crushed from our YT filming

3:49 Nick gets massing questions from his furnace guy

5:45 Training an NFL athlete for bodybuilding

9:10 Working out vs training

11:57 The ideal team player

13:52 Working out defined 

16:42 Training defined

21:58 What training requires

27:01 Progression and adjustment

28:34 Fatigue management

33:43  Optimization

34:45 Grit

47:03 Which one should you be doing

53:33 The Michael Jordan story

0:25 Dr. Mike gamblin’ in Vegas

1:50 Jim Harbaugh leaving MI

7:13 Not training while traveling

13:25 Using Intensity techniques

15:37 Maintenance Training

21:36 Planet B-Boy film

25:30 How to make gains during travel

31:25 Weights and reps

35:55 Increasing volume

39:20 Going lighter for safety

43:39 Drinking mass gainer in high school

47:35 Using pre exhaust

0:20 Reunited and it feels so good

1:15 Mike’s Australia seminars

4:57 Nick’s trip to see the sports ball championship

12:19 How to travel and stick to your diet

14:28 Choosing diet phases for travel

29:55 What is fitness dieting actually

32:38 Knowing where your protein is coming from

40:15 Diet drinks

42:45 Clean carbs

44:36 Fats

49:20 Getting steps in

50:26 Meal timing

52:49 Eyeballing macros

0:15 1M Youtube subscribers

2:00 Social support circle

4:55 Self efficacy

14:25 You are entitled to no support

16:09 Friction with a spouse

27:55 Support from family

37:46 Support from friends

45:35 Support from coworkers

53:08 Social media support

1:01:47 Types of people in comment sections

1:11:13 Mike reads negative comments video idea

0:28 Holiday food is too much

5:08 Casein pudding is gross

7:35 Active rest can be difficult

11:01 Don’t schedule too many training sessions

15:41 Appropriate workout length

25:04 Don’t pick gyms and activities that are far

33:18 Don’t depend on training partners

45:02 Avoid excessive warmups

50:52 Cool downs are BS

55:47 Don’t be afraid to replace exercises

57:49 Starting with too much volume

1:02:42 Have a plan for the next step

0:27 Mike’s post show recovery

0:30 Intro to deloads

1:13 How deloads were incorporated into RP

6:18 “I don’t do deloads”

8:35 Taking time off on your own terms

10:43 Technical definition of deload

15:12 Why bring down fatigue

19:33 How often to deload

23:50 Fatigue indicators

25:40 Special supplements affect on fatigue

33:05 Goggins doesn’t understand recovery

36:37 What does a deload look like

42:36 Feeling worse after deload

0:51 Protein bar taste test video https://youtu.be/bM5EFC0Z0Ew 2:57 Protein bars ranked, snickers 6:50 MetRx 7:52 Anabar 11:52 Ways of ranking protein bars 17:30 Calorie to protein ratio 19:54 Sugar alcohols explained 25:30 Keto ice cream trend 28:24 Carb vs fat amount 32:51 Price matters 34:06 Built puff bar 39:58 How filling the bars are 43:50 More fat than protein 46:50 Gatorade protein bar

1:20 Visiting Pittsburg 3:40 Living in Detroit 6:19 First meal after dieting 10:41 Eating at Outback in NYC 12:55 Nick and Mike are picky eaters 15:00 Nick's favorite cheat meal 22:15 Cheesecake Factory caloric insanity 30:10 Nanomachines 32:09 Motivation to train after a show 36:49 Motivation usually means adherence 40:06 Six adherence constructs 40:39 Inspiration 45:50 Types of goals 52:19 Intention 58:50 Best monopoly strategy 1:03:21 Discipline 1:07:06 Habit 1:14:54 Passion

1:25 Mike is two weeks out from show 2:29 Post show training 5:45 Post diet rebound 14:12 Rebound hunger 17:21 Haunted house story 21:26 Sympathetic parasympathetic 25:49 How can we make the transition better 30:09 Levels to cheat foods 32:42 Protein bars explained 36:05 Fresh fruit hack 40:40 Reducing diet fatigue 46:28 Dieting gets easier with experience 51:01 Asian foods and desserts 57:27 Mesocycle length after a diet 1:01:20 Muscle rebound after a diet

0:18 Nick is a pro! 6:13 Jumping in an extra show 12:42 Nicks show experience 15:11 900 grams carbs eating 17:41 How did Nick relax 20:57 Friday carbs and fluids 24:30 The tanning experience 31:45 Show day  36:38 Pump up and on stage 41:50 Finals 47:54 Results 56:00 Post show  59:23 Post show cheat meal 1:01:57 Plan moving forward

0:20 Nick's upcoming show 0:40 Cumulative fatigue 5:08 Steroids aren't a shortcut 7:29 Mike's first drug experience  11:51 Nick thought drugs were only for degenerates 18:39 Defining steroids 21:08 How steroids work 26:15 Likely results 31:19 Females and steroids 34:34 Side effects 40:17 Psychological side effects 46:06 Why steroids are awful 48:52 "The burden" 1:00:00 Genetics role in steroids

1:09 Semaglutide intro 3:16 Nick's first impressions 5:45 Hunger levels 9:50 GLP-1 science explained 16:20 How it works 18:21 Cravings solved 20:57 Why/how should you take it 28:25 Hunger after coming off the drug 32:56 Individual response differences 36:10 How does it feel  38:00 Possible downsides 44:42 Potential abuse issues 47:47 Getting sick on certain food choices 49:50 Alcohol use on Semaglutide 53:03 Sleep Effects 58:48 Gen 5 and Gen 6 drugs 1:05:30 Obesity epidemic is ending

0:50 Megan transformation winner 3:34 What did she learn from her first challenge 6:41 Holding back for better results 10:25 Pontzer paradox 14:47 Why Megan likes lifting now better than running 19:21 Managing diet with her lifestyle 23:35 What are her "secrets" to winning 32:25 Her lifting and steps 34:35 Go to foods and meal prep 37:35 Nick is a casein pudding fiend 39:45 Did she struggle with hunger 42:13 Any cheating? 46:24 How is maintenance going 50:51 How to deal with unpredictability

0:30 Bodybuilding sucks 3:18 Nutrition For Muscle Growth 4:24 Defining Your Goal 8:10 Gaining fat problem 10:10 Gaintaining 14:41 Rate of weight gain 19:00 How to deal with looking fat 26:50 New RP products for gaining muscle 28:42 What should your surplus be 30:10 Cheat meals 35:55 Reframing your thinking 40:37 Increasing calories after dieting 45:16 How do you decide what macros to add 48:16 Mass season 51:18 Can you mini cut forever 54:00 Semiglutide

0:33 Would you make love to your clone 2:01 Jetsons vision of the future 4:23 Last podcast recap 5:35 Only train what you want to get bigger 9:37 What should females train 17:32 Training frequencies 26:56 How to arrange your muscle groups in your training 34:50 Nick's genetics gifts 36:20 Is an arm day worth it 39:29 Children's sports getting intense 43:45 Why compound lifts are so great 46:46 Exercise choice within the week 49:46 Mesocycle length 54:19 When to deload

0:34 Dr. Mike's degree 3:15 Best way to combine diet and training 4:55 Why you should do a needs analysis 11:44 Establishing time horizons 14:55 How much muscle can you gain in a year 20:35 Nick's 25lb high school weight gain 23:44 How much fat vs muscle gain 25:47 How often should you be lifting 30:07 Chose your plan correctly 40:16 Pick the sure thing

1:15 Nick gets a ticket 4:31 RP hypertrophy app 6:43 Why its not strength training 9:00 Who the app is for 14:27 App works on computer too 16:29 How the app was tested 19:06 Beta release 26:22 The movie "Air" 29:21 Why are athletes paid so much 37:27 How to make a program in the app 44:45 Figuring out Reps in Reserve 50:20 Nick's app experience 52:52 Rest timers 1:06:05 Mike's fav part of the app

Sign up to get exclusive first access to the RP Hypertrophy App: https://bit.ly/401aAt4

0:00 Intro 0:45 Hypertrophy 101 recap 3:05 Hypertrophy app release 4:18 How to pick exercises 5:45 What's good technique 8:43 How much load 14:55 How to judge reps in reserve 19:11 Recovering for the next workout 23:23 Heavy compound lifts or machines 25:03 How do you progress 28:37 Why do we deload

Sign up to get exclusive first access to the RP Hypertrophy App: https://bit.ly/401aAt4

0:00 Intro 1:02 Simplifying muscle building 3:27 SRA explained 4:36 Stimulators of hypertrophy explained 11:01 Tension  15:25 Lifting too light or heavy 20:28 Repetition Ranges  23:46 Using bands on machines 25:48 Lengthen Partials explained 30:38 Metabolites 32:52 The pump 34:47 Jacked guys not using full ROM 38:10 Damage

1:03 Mother talk 5:15 Parenting 9:14 Obesity introduction 12:41 Obesity in America 16:03 What causes obesity 19:03 What decisions cause obesity 24:12 Genetics role in obesity 26:18 Stress and eating 33:39 Convenience of food 39:30 Ozempic 45:45 Activity levels 49:35 How to reduce obesity 54:25 How to eat healthy and cheap 59:39 Pharmaceutical revolution 1:03:55 Getting sick of junk food 1:09:06 Discovering healthy foods 1:16:05 Dogs being food obsessed

0:52 Why are seed oils demonized 9:02 RP IG getting attacked for canola oil posts 10:43 Problem with heated oils 18:01 How to discuss things on the internet 21:20 Mike is obviously a shill 27:27 Mike visited Monsanto 29:30 Fat sources 34:49 Olive oil 37:07 Nick's disgusting mass story 38:20 What's actually causing obesity

1:00 All Holidays revolve around candy 4:21 How Mike and Nick eat and "cook" 8:33 Eating plain food while dieting and maintaining 18:07 Rebound avoidance 24:16 Switching goals after dieting 35:30 Dealing with hunger after a diet 39:09 Don't push your limits when dieting 46:55 Mike and Nick's effort during contest diet

0:17 Mike visits NY 2:17 How RP started 5:15 Mike rants on high squats 8:26 College gyms stereotypes 12:31 Nick joining the MI powerlifting team 16:32 Nick's first bodybuilding show 20:00 Nick and Mike's journey to NYC 28:35 The NYC weightlifting scenes 37:46 Intellectual training 39:58 Renaissance technologies 44:25 The training app 50:35 the beginning of evidence based fitness 54:40 Mike explains Love Island 1:03:00 Nick hated having a nice car

0:15 Dr. Mike joins the podcast 2:35 Why the boys got into fitness 6:30 What was advanced PE class 8:50 Did Nick like lifting weights 13:35 Why didn't Nick continue running 17:10 Bad high school coaches 18:16 When Mike started lifting 27:45 Mike quit wrestling 32:44 Nicks summer training to break school records 43:11 Wasted potential 48:03 Nick didn't do homework 51:26 Mike's first real math class 56:12 Jared Feather ruining the curve 59:36 Mike's childhood ADD

0:26 Luka introduction 1:36 Training when sick 3:55 Less time in the gym for better results 9:51 Collecting role models 12:35 Hunting for skillsets 18:35 Growing up in Ukraine, being a victim 23:35 Complicated vs complex 26:25 Growing as a coach and person 35:25 Learning how to dunk 42:17 How to have patience early in a career 46:42 Giving full effort in everything 55:49 Delivering the most value 1:04:54 Learning how to win at business

0:20 Andrew introduction 2:39 Fitness industry drama and tribalism 6:05 Hyper niche phenomenon 11:11 Liver king 13:11 Intellectual elitism 17:10 Being successful with fitness and nutrition basics 24:20 The raise the bar event 29:46 Coming up with good social media content 34:00 Training newbies 40:30 Dealing with plateaus 46:00 Pushing your limits occasionally is good 49:30 In person vs online clients 58:30 How to deal with online engagement 1:03:46 Being a fitness influencer

0:22 Don introduction 9:00 Going "all in" 13:25 Being a celebrity trainer 19:02 What set Don up for success 27:24 Taking emotion out of the equation 29:24 Prepping actors for movie roles 33:04 Hardest working celebs 37:30 Don's gym closing during covid and going online 46:49 How to set up your online business course 49:34 Tips for getting started as a coach 57:30 Trying to learn from everyone

0:21 Robert's last appearance on the podcast 3:00 Superbowl commercials 5:55 Greatest joys as coaches 8:51 The diet app vs working with a coach 12:01 Who is coaching for 16:50 Stimulus to fatigue ratio 20:10 Defining intermediate lifter 26:31 Weight loss drugs 31:41 When to get a coach as an intermediate 37:06 Diet comparison study 41:55 Robert's new hypertrophy training 45:08 Aligning goals with lifestyle 52:32 When to use coaching review

0:25 Endurance nutrition with Alex Harrison 1:27 Alex's athletic background 4:54 En durance Clients vs regular clients 6:26 Nutrition requirements for endurance vs strength 11:47 How do you eat 1200 grams of carbs per day 15:15 Sports drinks vs "homemade" sports drinks 17:41 Alex's endurance app 21:59 Health impacts of long term high sugar consumption 25:20 Fueling for all day events 26:37 Fluid and sodium intake 33:25 How do you consume all this during races 35:18 Caffeine recommendations 44:30 What high level bike training looks like 47:33 Crazy client success stories

0:26 Dr. Christle intro 2:24 How long Christle has been in fitness 6:05 Making the jump from medicine to evidence based fitness 10:54 Starting training for BJJ 12:11 Weight loss drugs introduction 16:12 Why are people against weight loss drugs 18:46 What its like taking semaglutide 21:45 Rebound hunger after dieting 26:50 Price of semaglutide 30:36 How it works 34:05 Does it really work? 37:22 Side effects 41:43 Other hunger reducing drugs 45:26 How much is she actually eating on a cut 48:27 The future of fat loss drugs 54:49 How to find more info about semaglutide 57:00 How to find Christle

0:25 Christy Alexon 1:12 Her background 5:10 Bodybuilding training while injured 12:15 Mindset for hard dieting 14:30 Approaching first time dieters 20:40 Strategies to fight cravings 25:48 Drinking vs eat calories 32:12 Do micro nutrient deficiencies cause cravings 37:00 Sitting with uncomfortable feelings 42:27 The leaner you are harder dieting gets 46:05 Raw vs cooked veggies for satiety 52:06 Fiber during dieting 55:10 SUgarless gum 59:25 Diet drinks 1:02:59 How to find Christy

0:14 Dr. Derek Wilcox 1:01 How to time your cut 4:09 How Derek's cut and training is going 6:46 Dealing with ups and downs 11:27 Dieting adds appreciation for food 15:03 Keeping diet prep interesting 20:40 TFR Facebook group 22:05 Training at Planet Fitness 26:50 The art of coaching 29:40 Making small changes at a time 35:15 Caffeine usage 38:06 Breaking diet plateaus 43:03 Why hire a coach 51:22 Enjoy the journey

0:44 Troubleshooting diets Intro 1:36 Setting app macro goals 4:06 When to repeat prior week 8:35 Getting in your steps 11:30 Dealing with hunger 19:06 Diet food choices 24:05 Staying more full during a diet 28:40 Power of positivity 29:35 SUperbiwl eating 34:37 Hitting your goals early 36:55 RP nutrition cert

0:45 Dr. Traci Carson introduction 3:23 Her sports background 7:23 What is a menstrual cycle 11:57 Birth control affect on cycle 14:20 Long term birth control effects 18:50 Training performance during cycle 23:37 Supplements for premenstrual symptoms 28:44 Sleep 31:50 Body fat impact on cycle 33:45 Competitive sports aren't best for health 38:35 Bone density and birth control and training 40:40 Water weight fluctuations 48:48 Why you should track your cycle 50:38 Food cravings 56:50 Teen runners, coaching women 59:25 Where to go for more info

0:30 Mike and Robert intro 3:24 Beavis and Butthead 6:56 Defining strength 18:58 Strength and intensity in bodybuilding 23:18 Over prioritizing volume and not training hard 31:00 Plane crash story 34:10 Genetics and strength 39:10 Hardest sets they've ever done 44:15 Training pitfalls 48:50 More plates more dates 52:25 Progressing in reps vs load 57:25 Crowded gyms and other random stuff 1:03:34 Phoenix and vegas weather

0:25 Dr. Robert Santana intro 6:22 Working with clients in person vs online 10:42 Varying degrees of learning curves between clients 23:23 Holiday eating troubleshooting 31:20 Pizza hut pizza 33:06 Saving calories for other meals 38:18 Consistency with meals 42:21 Importance of momentum 47:04 Hitting PRs 53:10 Advantages to hiring a coach

0:23 New Transformation challenge 3:00 New year diet tips 4:08 Managing expectations 9:20 Long term mindset 13:20 Don't try to be perfect 19:35 Motivation fades 27:45 Cardio over cutting calories 31:20 Lifting recommendations

0:29 Brad introduction 4:36 Succesful people share the same qualities 7:34 What is groundedness 13:31 Putting it into practice 16:29 Brad on "the process" 22:58 Being present 27:18 Heroic individualism 35:13 Self discipline 43:15 Coaching towards independence 47:37 Benifits of community 50:00 Training for sport is training for life 54:15 The passion paradox book

6:11 How much muscle you will gain vs fat 13:15 Why massing may be good in winter months 15:45 How massing can be physically and mentally uncomfortable 19:45 Nick's unpleasant extreme massing story 22:17 Massing food choices 27:24 At what bodyfat percentage should you begin a mass 29:11 Supplement recommendations 32:46 Massing is a time to be performance focused 36:02 Nick's first mass in college 40:31 Training recommendations while massing 48:00 Calorie increase recommendations 53:30 People that claim they can't gain weight

0:22 Personal finances related to fitness 1:30 Michigan alumni talk 6:39 How his company was started 8:38 Finance book recommendations 10:33 Parallels between fitness and finance 13:18 Changing your trajectory 19:27 Being thrown off plan by social media 26:48 The path to the success is boring for social media 34:37 Things taht differ from fitness 37:41 What to do with your money  41:55 Best ways to start 48:02 Junk food investing 55:05 $5 Food budget 1:00:26 Financial advisors

1:05 Nick's contest prep diet 2:35 Why did Nick want to compete again 7:25 How much time did Nick allow for contest prep 10:15 When and how did things get REALLY hard in the diet 16:14 Hunger and cravings 21:21 Energy levels 26:11 Dealing with everyday life 29:46 Sleep challenges 34:18 Body changes 37:45 Peak week struggles 42:19 Making weight 43:45 Posing 46:06 Diet rebound 50:27 Do you want to do a show

0:15 David Martin transformation challenge winner 1:20 Results from the challenge 2:12 How was gym performance during the cut 5:30 Training volume during the cut and muscle loss 7:30 Initial fast weight loss 10:04 How David found RP 14:52 Big challenges during the transformation 19:02 How David changed his diet for satiety 24:16 Dieting during big life changes 30:00 Cardio during the challenge 35:30 Motivation after the diet 41:26 Bellagio buffet 47:38 Big meal at the end of a diet 50:59 Keeping the diet interesting and fun