Phat Muscle Project

Back at it!! In this episode John and Lisa are giving us an update on what they have been up to and what to expect in the upcoming episodes. In the following Q&A you can learn about ‘stubborn fat’, training principles, protein tracking basics and if Trizepitide could be for you! We hope you are excited for a new PhatMuscle Project Podcast episode with John & Lisa! What we have been up to over the last few months Phat Muscle Academy review and takeaways What’s coming up Q&A: 1. How to get rid of ‘stubborn fat’?2. Can you effectively train a body part 3x per week or is 2x the cap?3. Should we count trace protein (in oatmeal, pasta, etc.)?4. How to use Trizepetide effectively? Links: PHAT Muscle Supps- www.phatmuscleproject.com  John:IG: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com

In this guest episode fitness enthusiast and gym owner Matt Temby shares all the ins and outs of starting and running not just one but three profitable gym businesses with us! Get ready for some actionable tips for how to succeed at life, whether you are a gym owner or not! Matt intro Backstory- Target.  First gym.   2nd gym. 2020. Saving the gyms. Construction fail. 3rd gym. Working in the business versus working on the business. What mistakes do you see most gym owners making? What is the most important thing you help gym owners understand that helps move the needle? (or two or three things) Current adventures you are embarking on? How can people contact you? Matt Temby: IG: @tembytraining Email: Matt.Temby@twobrainbusiness.com  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

Get ready to become a better coach or/and competitor with the amazing Dr. Pete Fitschen aka FitBodyPhysique! Who is Dr. Peter Fitschen Q&A What are the 3 biggest CRUCIAL mistakes competitors/coaches make when it comes to contest prep and getting on stage? 1. Timelines. 2. Social Media/Business Growth 3. Peak Week. What do you think are the things that separate coaches at the highest levels from those who seem to get stuck? What are the things you do that separate you from others? What’s something you have changed your mind on over the last 10 years? What are 1-2 big mistakes you have made and learned from? What/who inspires you?  Do you draw energy from someone successful or where does your motivation to continue to be better and build come from? Where’s Pete in 10 years? Closing thoughts Links:PHAT Muscle Supps- www.phatmuscleproject.com  John:IG: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Info Dr. Peter Fitschen: IG: @fitbodyphysique/Email: fitbodyphysique@gmail.com

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: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Info Stuart:Email: phillis@mcmaster.ca Facebook: https://www.facebook.com/stu.phillips.587Instagram: 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: @teamgormanEmail: john@team-gorman.net Lisa: IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Info Ryan: IG: https://www.instagram.com/ryanjirwin/Email: ryan@impactactioncoaching.comWebsite: 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: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Info Cliff:IG: CW Team WilsomWebsite: teamwilsonbb.comTraining 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 140Step 1. Set protein at 140 x 4 cals is 560 cals.Step 2. Set cals goal weight 140 x 12 = 1680 calsStep 3. Set fats 50-60 gram.  60 x 9 fat cals = 540 calsStep 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 200Step 1. Set protein at 200 x 4 cals is 800 cals.Step 2. Set cals goal weight 200 x 12 = 2400 calsStep 3. Set fats 50-60 gram.  60 x 9 fat cals = 540 calsStep 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: @teamgormanEmail: john@team-gorman.net Lisa: IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: 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: @teamgormanEmail: john@team-gorman.net Lisa: IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com

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: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Info Jason Wells: Email: goldstandardfitness417@gmail.comIG: @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: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Renee Schneider:IG: @renee_fitphysiqueEmail: renee@TRIOcoaching.fitWebsite: www.TRIOcoaching.fit

Get ready to hear about Dr. Jim Stoppani’s journey from researcher to writing for bodybuilding magazines and starting his own supplement line! Who is Dr. Jim Stoppani? Where was the industry in late 1990’s and early 2000’s for you.  Where did you start to make your mark and start to become known as an expert in the industry? Message boards, bodybuilding.com and magazines- what were the most crucial to your career and what did you love about it, and dislike about it? The shift of attention from these places to social media- how did you make the shift?  Were you late to the industry or on time? Starting your own line Jym Supplements- what year did this start, and what was the driving force behind it? How did year 1 go?  What are the biggest mistakes you learned from? When did the supp line hit that next level and start to grow really well? What was the driving force of that? Q&A What are the number 1 things people need to know about supplements and nutrition facts that you see people miss? Where do you see the supp industry headed in the next 10 years?  More functional and health based stuff being added? 25g creatine a day thoughts for cognitive function. Natural test boosters good or meh? What are you excited about either as a supp, ingredient, etc? What keeps you up at night? If you could go back and tell Jim in the year 2000 anything you wanted what would it be? Closing thoughts Links: PHAT Muscle Supps- www.phatmuscleproject.com  John: IG: @teamgormanEmail: john@team-gorman.net Lisa: IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Info Jim: JYM Supplement Science (@jymsupps) • Instagram photos and videosJim Stoppani, PhD (@jimstoppani) • Instagram photos and videosReal science. Real products. Unreal results. | JymUnlock your fitness potential with Dr. Jim Stoppani’s personalized training, nutrition, and supplementation programs. Join now for $1 and transform your life with expert guidance.

Whether you want to learn more about building a business, hear about supplement manufacturing or you simply consume supplements – this is an episode for you! Listen in as we sit down with Devenee Schumacher from SDC Manufacturing. Who is Devenee and SDC? Currently moving into new location.  Details on this new place!  How many square feet, location, etc. What did you do before SDC?  When did you start getting into the manufacturing business?  When you started how big was your first location?  How many employees did you have? What was revenue like for SDC the first year(s)? When did you land your first “big” client or account that moved the needle? When did you see the first big shift in SDC to go to the next level?  How does that compare to this last shift to get into your next location? What are some things that SDC does that stands out compared to other manufacturing companies?  What are things people need to watch out for in the manufacturing business? What’s the biggest mistake you have learned from personally?  (or 2-3 mistakes) What’s next for you and SDC? See you all at Supply Side Global! Closing thoughts Links: PHAT Muscle Supps- www.phatmuscleproject.com  John:IG: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Devenee:devenee@sdcnutrition.comwww.sdcnutrition.comwww.tryabouttime.com IG: https://www.instagram.com/functionalapproachtohealth/

Get ready for a complete breakdown when it comes to Diet Breaks with Coach Will Grazione, ‘the Educated Dieter’. Learn about what diet breaks are, when they are best used, how and why! Whether you are a coach or want to learn more about optimizing your own nutrition – you’ll walk away with a deep insight into the benefit of Diet Breaks! Who is William Grazione Diet Breaks- define what it means to you, and when did you first start using them?  What led to you trying this approach? Where do diet breaks shine the most? Bodybuilding Preps- why it shines here. Science and diet breaks- studies and Dr. Bill Campbell’s recent research. Diet breaks- all things food, carbs or fats or? Diet breaks- training: de load or keep training? Diet breaks- cardio: pull it out, cut it back, or? Diet breaks- supps: anything to add here? Diet break mistakes you see people doing? Example/how to set up a diet break. Closing thoughts Links: PHAT Muscle Supps- www.phatmuscleproject.com  John:IG: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Info William Grazione:IG: @the_educated_dieterEmail: William@theeducateddieter.com Website: Theeducateddieter.com Facebook: William Grazione 

Join PEPTIDE expert Dr Brandon Williams as he delves into the intricacies of peptides, exploring their potential benefits, applications, and the latest research in the field. With his extensive knowledge, Dr Williams will guide you through a comprehensive overview of peptides, covering topics such as their role in overall health, anti-aging, and wellness. Whether you’re a beginner looking to learn more about peptides or an experienced enthusiast seeking in-depth insights, this video is designed to provide valuable information and expert analysis. Tune in for an engaging and informative discussion that will leave you with a deeper understanding of peptides and their potential impact on your life. Who is Brandon? Why peptides? Many people wonder about the difference in growth hormone and some of the peptides out there. “Research” companies versus legit prescriptions Loss of GH and other hormones as we age, and how peptides play a role. 3 peptide topics we will cover today: BPC 157: What is it and who’s it for? Mots-C: What is it and what is the mechanism of action? When and how to incorporate? Metformin and how Mots-C can help  Secretagogue class: CJC/Ipamorelin, Tesamorelin, Hexarelin: CJC/Ipamorelin – this is an old standard with powerful results.  With DAC or without?   How does CJC/Ipa affect insulin sensitivity? Tesamorelin – incredible fat loss/body composition changes with good GH release potential.  Visceral fat, insulin sensitivity and how it all ties together. Hexarelin – good GH release with additional powerful metabolic and cardiovascular benefits. Ties to cholesterol and plaque formation reversal. Cancer risks? Muscle gain and fat loss stack? Premier U Telemed/HRT/Dr Bill Campbell’s Research Closing thoughts Links: PHAT Muscle Supps- www.phatmuscleproject.com  John:IG: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Info Brandon Williams:bwilliamsnps1@gmail.com

Go behind the scenes with Jeff Black as he discusses his training and nutrition protocols for WWE Superstar Drew McIntyre!  Learn what it takes to diet on the road, what supplements to take, how his training has changed and evolved, his physique changes in 2 short months and his improved look for SummerSlam, and much much more.  Enjoy! Who is Jeff Black? How did Jeff and Drew meet? What was Drew doing before, and what’s the new goal for you two? Current training Current diet Supps- sleep, mobility, pre-hab work House shows- training/eating on the road PPV’s/PLE’s- carbing up for those? Backstage pump up/warm up Closing thoughts Links:PHAT Muscle Supps- www.phatmuscleproject.com  Jeff Black:IG: @jeffunbreakableblack Email: jeff@relentlessforever.com  John Gorman:IG: @teamgormanEmail: john@team-gorman.net Lisa Franz:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com

Today’s guest, Dr. Bill Campbell, is one of the leading researchers when it comes to fat loss and muscle gain. Get ready for an incredible interview where he shares the latest details on fat loss and muscle gain during the menopause transition and how to approach this phase of life for maximum results. Who is Dr. Bill Campbell Why Menopause became important to you when you are known as the fat loss and muscle gain scientist in the industry? What did menopause research look like when you started to dig in?  What happens during the menopause transition with hormone changes and body comp changes?  SWAN- research around body comp and weight during menopause transition. What are the main things women can do about it?  Muscle gain can happen at any age, why is it harder during menopause? Hormones that help. What’s coming up? Get Bill’s FULL LECTURE on this Topic HERE Closing thoughts Links: PHAT Muscle Supps- www.phatmuscleproject.com  John:IG: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Info Dr. Bill Campbell:Email: billcampbellphd@gmail.comWebsite: https://www.billcampbellphd.com/storeIG: https://www.instagram.com/billcampbellphd/

In today’s episode we are chatting with lifestyle and contest prep coach Laurin Conlin. Laurin shares with us many interesting insights for example the difference between eating disorders and disordered eating, why body dysmorphia is so common in the bodybuilding space and mindfulness practices to learn flexible restraint. Get ready for lots of practical takeaways! Who is Laurin Conlin The Mental Side of Physique Enhancement Disordered eating:  is this the most common issue in physique enhancement? What’s your personal experience with this?  What drives disordered eating? Pursuit of changes or predisposition of people who seek out extreme changes? Body dysmorphia and what we need to understand. Has fitness changed the last 10 years with social media and always dieting, being leaner, and links to disordered eating? How do we help?  Flexible restraint and the opposite, aka all or nothing approaches, “forbidden foods” outlook. Mindfulness based techniques for achieving lasting results and a better relationship with food. Closing thoughts. Links: PHAT Muscle Supps- www.phatmuscleproject.com  John:IG: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Laurin Conlin – IFBB Bikini Pro, MS Exercise Science, Research Associate USF Physique Enhancement Laboratory Email: laurinconlin@gmail.comIG: https://www.instagram.com/laurinconlin/Owner of: https://www.instagram.com/redefinehealthybrands/

In today’s episode we are chatting with elite athlete Leslie Franklin. Get ready to hear about her journey as a physique, Power Lifting and CrossFit competitor and how you can learn from her and avoid some of the mistakes she has made! Who is Leslie #LilBadass DFAC/PNBA/IFBB Pro, PL World Champion, first Super League Athlete, Crossfit Games Athlete, MS 150, Half Marathons, etc Also the State PL Head Coach for Special Olympics Athletic background (Physique Sport, CrossFit, Competitions…) & Coaching  What do people get wrong when it comes to High Intensity Sports like CF, HyRox etc.?  Prepping in 2020 and doing CF and too much SS cardio vs in 2017 with barely any cardio and carb cycling How can we do these sports and still work on our physique? How can we do these sports and still keep stress and hormones in check? Tips for women in the menopause transition that want to perform and look like you? What’s coming up (CF games!!) Links: PHAT Muscle Supps- www.phatmuscleproject.com  John:IG: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Leslie Franklin:IG: @leslie_lilbadass

In today’s episode we are chatting with Brooke and Calvin Masters – two incredibly successful Physique Coaches and Competitors. Get ready to learn about their practices, how they got successful and how they help individuals of all ages reach and exceed their goals! Who is Team Masters? How did you get started? How are you maintaining your lifestyle while coaching? What some differences with coaching clients that are 50+? What changes have you made to maintain sanity (and adrenals ) owning a business due to the challenges and demands? What’s coming up? Links: PHAT Muscle Supps- www.phatmuscleproject.com  John:IG: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Team Masters:Website: mastersfitnesscoaching.comInstagramPodcast: Master your Metabolism Link for FREE Menopause Class July 7th 2025 at 7pm CST

In today’s episode we are sitting down with coach and competitor Renee Schneider. Renee shares with us valuable insights into how to crush it as a client and coach. Tune in for applicable strategies to maximize your results and thrive whether you are a client or coach! Intro: Who is Renee? What does being “coachable” mean? Can you share an example of a really coachable client and what stood out? What role does communication play in being a good client? What are some traits or mindsets that make someone harder to coach? How do you recommend clients handle moments when they feel stuck or frustrated? What do you wish more clients understood about the coach-client relationship? What are some “green flags” you see in clients who are set up for success? Are there any common red flags that might signal a client isn’t ready for coaching? Links:PHAT Muscle Supps- www.phatmuscleproject.com  John:IG: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Renee Schneider:IG: @renee_fitphysiqueEmail: renee@TRIOcoaching.fitWebsite: www.TRIOcoaching.fit High Protein Cookbook Gluten Free Cookbook Pure Fuel Cookbook