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
Ashley Hamby
For obvious political reasons, I love AOC.
Steph Aguanno
Needed this reminder about unrealistic body image expectations due to social media. Thanks for putting everything back into perspective.
Shawn Stone
awful, get rid of the female presenter