RP Strength Podcast

0:20 Randy and Karen did the challenge together 3:19 How they feel after losing so much weight 7:36 Dieting with a pilots lifestyle 9:57 What type of training they do 13:23 Meal planning as a pilot 21:45 Favorite airports 25:42 How did they her about RP 29:29 Keeping long term results 36:25 Is dieting easier with a partner 45:35 Learning curve using the app 50:30 Upcoming goals 55:44 Training in different cities 59:03 Closing tips

0:30 Interview with Nick about becoming very lean 2:05 What were Nick's diet motivations 6:08 What was Nick's diet before his weight cut 7:50 Nick's psychology when entering the diet 10:30 Did Nick have a weight loss goal 12:00 When did the diet get hard and how he dealt with it 14:55 Step counting 17:20 Nick's macros for the cut 21:32 How he's doing in maintenance 23:00 How he fought off hunger 25:33 Fluid consumption changes 26:47 Cognition and managing mood during the diet 38:20 Fighting cravings 42:31 Dealing with doubt surrounding a diet 50:45 Bodybuilding is a selfish sport 57:01 Worrying is not needed to meet goals 1:04:00 Dealing with what other people think 1:05:55 What does peaking look like 1:09:40 Dealing with hunger on maintenance

0:22 First place female in transformation challenge 1:28 Her weight went up in the first week 3:00 Dealing with weight fluctuations 9:15 Her nutrition leading up to the challenge 10:34 Challenges of dieting as a mom and executive 14:44 Cardio 19:18 How did she find RP 21:48 Newly discovered good habits 28:45 How she dealt with eating out 33:22 Go to meal prep foods 39:46 How maintenance is going 49:39 Upcoming goals 53:45 Helping others with her knowledge 56:30 Similarities between male and female winner

0:15 Transformation challenge winner 2:44 How Justin got into fitness 6:00 Justin's insane daily step count 8:45 How he found out about RP 10:55 His motivation to start the diet 13:26 Goal setting 15:53 How he weight trained 20:32 Justin's advice on schedule 22:30 What he ate and meal prep 24:40 Biggest struggles 31:30 Dealing with cravings 34:14 Peer pressure on the job 41:35 Using the app 44:57 What he's most proud of 47:00 How maintenance is going 51:04 Upcoming goals 53:40 How to find Justin

1:11 Dr. Derek's standout clients this year 3:00 How to deal with goals not being met 6:45 Do you need to suffer for results 9:49 Dealing with all or nothing mindsets 12:25 Dealing with slip-ups 19:23 People working too hard and not progressing 32:07 Warnings against overworking 40:11 Difficulty of deloads 45:22 How often can you train to failure 50:00 Training and recovery

0:35 Willie introduction, his long term weight loss 5:00 Nutrition growing up 8:30 Activity level as a child 12:16 What made Willie get into fitness 16:30 First weight loss phase 21:31 Gallbladder shutdown from weight loss 24:45 Dealing with weight rebound 27:45 Using covid to focus on weight loss 31:35 Weight loss phase two 34:55 Switching from calorie to macro tracking 39:08 His transformation challenge 45:30 Willie's current weight 47:58 Biggest challenges 50:50 Willie's weight goal 56:30 Planning past weight loss

0:58 Long term nutrition intro 3:08 Nutrition for body composition 9:29 Biggest effects on longevity, genetics 14:52 Nick's book recommendations on longevity 20:40 Body Weight and longevity 24:35 Sleep, stress, and longevity 28:45 Nutrition and longevity 30:37 Medication and supplements 31:15 Nicks' top ten for longevity 36:13 Sugar getting a bad reputation 44:39 Risk aversion 46:25 Intermittent fasting and longevity 53:00 Other supplements 1:04:15 Reverse aging drug 1:09:30 Nick learns to eat his veggies  

0:56 Sam's introduction and incredible weight loss 4:13 Sam's nutrition growing up 8:47 Sam's weight as a child 10:35 How his weight ballooned in college 15:46 What finally made him change 22:06 When his weight loss first stalled 25:25 Sam felt unhealthy when we lost too much 30:18 How Sam found RP on Youtube 35:21 Ethan Suplee's similar weight loss journey 39:10 Sam started training with RP home workouts 42:50 Sam's learned everything he knows for free on Youtube 46:52 Biggest thing he's learned from RP 50:30 Sam's favorite YT video 51:18 Sam's new goals

0:16 End of Transformation Challenge 1:00 What is maintenance 2:15 How long should you maintain 11:48 Mindset surrounding maintenance 17:37 Breaking macros at daughter's birthday meal 27:10 Dealing with peer pressure 31:27 Focusing on the "long game", not worrying about weight rebound 37:42 How to determine maintenance calories 46:45 How to look at fuel on maintenance 48:37 How to deal with the impulse to cheat 1:09:25 Summary, additional resources

0:26 Different ways to diet success intro 1:45 Lori's diet update 6:51 Why Lori decided to extend her diet 12:05 Don't make decisions in an emotional state 15:45 Nick's diet update 19:03 How can you judge diet fatigue 22:24 How Nick and Lori use the app differently for diets 29:55 Moving macros diet update 39:32 Custom food entry 45:39 Its okay for diet strictness to fluctuate 51:08 Transformation challenge

0:20 Tiffany Head Intro and ROMWOD 5:52 How Tiffany got into crossfit 10:35 Tiffany's diet journey, her weight loss 17:16 How Tiffany found RP and her first cut 23:30 Struggling with maintenance 30:40 What Tiffany learned when transitioning to RP 33:37 Hitting her goal weight 36:30 Having to close her gym and getting through covid 51:17 How Tiffany dealt with diet and workouts after gym closure 1:00:45 What foods helped Tiffany stayed on track 1:07:45 Tiffany's current diet and training

0:22 Scott and Amy Chua are back 1:50 How Amy and Scott did the in the first challenge 4:00 Whats its like to diet as a couple 8:10 What their training is like 10:45 How Scott meal preps without a normal work schedule 20:25 How they eat during maintenance 29:00 The difficulty of their 2nd diet 42:30 How did Amy eat through the holidays 57:35 Best and worst parts of maintenance 1:04:40 Abandoning a cut

0:43 Current state of crossfit 2:49 Are the new rules good 4:30 The new testing timeline 9:30 Nate's background 14:40 Advice to people doing the open 19:21 Workout volume during the open workouts 21:20 What to do about diet during the open 25:50 When to do body comp changes in crossfit 34:30 Supplementation for the open workout 38:50 Energy drink stories 41:40 The upside of stress 50:40 Pre workout meal timing 53:00 Warm up recommendations 57:10 Open predictions

0:23 Update on Lori's diet 1:44 Coach Derek Wilcox is cutting too 4:05 Review of Derek's background 7:06 How Derek transitioned out of powerlifting 10:00 How has Derek changed mindset to Planet Fitness 13:30 Prioritizing training based on goals 16:57 How do you talk to clients if they aren't getting results 19:00 Common client problems 27:10 Weight fluctuations caused by eating different foods 28:50 Lori and Nick's first show mistakes 35:15 Derek on Keto diets 37:48 Weight gain from clients after superbowl 40:00 Going into maintenance and dealing with weight gain 49:30 The importance of weigh in times 53:00 Creatine and weight gain 57:00 Weight going up on hard training days 59:44 Rhythmic structures of scale fluctuations 1:04:00 Weight fluctuations in females

0:30 Kara Mockler coach introduction 3:17 Kara's background 7:45 Kara's nutrition growing up 9:48 Easy nutrition tips for teenage athletes 15:10 Biggest issue with nutrition in D1 athletes 17:15 Nutrition recommendation is often based on context 20:15 Determining if you should eat snacks 24:20 Nick actually likes protein bars 26:08 Whats it like to live with a dietician 28:30 What Kara is during for her pregnancy nutrition 33:05 Weight gain during pregnancy 37:42 What its like to work with RP clients 41:50 Errors with eyeballing food and weekend issues 49:31 A client success story 53:45 How to find Kara

1:05 Nick is starting a new diet 3:45 How much weight can you expect to gain in maintenance 14:39 Breaking down motivation 23:09 Not depending on motivation alone 27:05 Mikes take on willpower 32:40 Explaining habit 42:57 Passion and identity 51:30 Mike is revolted to quitting

0:32 Dan a 3 year RP user 1:50 Was Dan active in his youth 2:52 What diets did Dan try 8:02 What training was Dan doing before RP 11:10 Meal prep as a firefighter 15:20 Dan first started RP with diet templates 18:02 Dan's advice about maintenance 26:00 Gaining weight due to injury 32:20 Swimming for the first time 39:19 Travel tips from Dan 42:39 Eating out tips 45:41 Dan's thoughts on RP endurance products 56:14 Tips when using the app

0:33 Breaking through weight loss plateaus 1:03 Why do plateaus happen? 3:23 Metabolism dropping 7:10 Options when hitting a plateau 12:00 Increasing daily activity 22:20 Decreasing food 25:49 Managing hunger 29:45 Caffeine and diet soda intake 32:43 Adjusting your goals 35:05 The newest RP cookbook

0:28 How Hunter became an RP coach 3:30 Hunter adapting to Montana life and weather 11:15 Hunter's struggles in highschool 15:45 Hunter's introduction to fitness 19:55 Hunter's education 24:34 How Hunter found RP 29:26 Managing lifting volume 33:45 Metabolite training 40:00 Montana hiking 42:45 Hunters coaching success stories 48:00 Meal prep and diet tips 52:12 What Hunter gives to his clients 58:58 How to find Hunter

0:30 Charly Joung Intro 1:30 What is Team Full ROM 5:15 Training with bad form 7:40 People with elite genetics giving bad advice 17:31 When did Charly start lifting and his powerlifting numbers 25:42 What equipment did Charly and Nick start lifting with 30:53 Charly's first bodybuilding show and dedication 36:50 Accountability 42:06 Nick's first spray tan for bodybuilding 43:42 Hardest thing about bodybuilding diet contest prep 46:35 Hardest thing about bodybuilding training contest prep 48:40 Strength loss during a diet 58:00 Easing into lots of food after a diet 1:06:00 Tips if you're considering a bodybuilding show