When classic physique competitor, fitness model, and Team Bodybuilding.com athlete Lawrence Ballenger started oiling up his muscles 2 minutes into the conversation, we should have known what we were in for. He discusses his insane diet and protein intake, plus how to stay in ketosis on 500g of carbs a day. Then, he and Heather throw down on a b ...…

The iconic fitness model and creator of The Fighter Diet reflects on her two-decade anniversary of moving heavy iron. She goes deep into her history, her recent struggles with injury, how she uses pot for recovery, and far more.Highlights: - Her first time going to the weight room, and the day she decided to become a bodybuilder (they're the sa ...…

Registered dieticians Douglas Kalman, Ph.D., and Susan Hewlings, Ph.D., pull up to the table to discuss what they ate for breakfast, how the rest of us should navigate the perils of mealtime, and their new course on Bodybuilding.com All Access: Bodybuilding.com's Foundations of Fitness Nutrition.Highlights: - What our nutritionist guests ate fo ...…

Fitness model Abel Albonetti stops by to share his fitness story and give some insight into training a certain muscle group he gets asked about constantly. He tells Nick and Heather about growing up home-schooled, transitioning from fashion model to fitness model, and his adventures with new-fangled fitness technology like the NeuFit. If you're ...…

Top fitness model and Instagram fit-star Paige Hathaway visits Bodybuilding.com headquarters in Boise to share her story. She talks with Nick and Heather about fitness challenges, pescatarian dieting, phone discipline, her fitness heroes, and plenty more.Highlights: - How growing up in small-town "flyover country" helped her find her way - Her ...…

Trainer and Bodybuilding.com Spokesmodel Search finalist Tyler Holt comes by to talk about 1,000-rep workouts, as well as the joys and challenges of "living the dream" of gym ownership in his mid-twenties.Highlights: - How he got obsessed with 1,000-rep workouts, and how he programs them - Why 1,000-rep abs isn't a thing: "most of the workouts, ...…

Charles Staley calls himself "The oldest, skinniest guy you’ll ever see deadlifting 500 pounds." How does he do it? With intelligent full-body training that hits the sweet spot of intensity. After the release of his Bodybuilding.com All Access program Full-Body Strong, Staley tells us all about the right way to approach weight selection, progra ...…

Join powerlifter, Bodybuilding.com Spokesmodel Search winner, and YouTube fitness stalwart Meg Squats in this wide-ranging conversation. She shares her strong, strong story (it involves even more squatting than you might imagine) and gives crucial tips for thriving on her new program, Uplifted. Plus, there's a lot of screaming and alarms going ...…

UK-based athletic adventurer Ross Edgley talks with Nick and Heather just days before undertaking an unbelievable feat: swimming all the way around Great Britain at a very muscular 220-plus pounds. This is a true deep-dive into the limits of human training and performance, philosophy, and "strongman swimming," all of which come together in Edgl ...…

Registered dietician and co-founder of the International Society of Sports Nutrition Doug Kalman gives his perspective on a wide range of currently popular supplements for performance, and enhanced cognition. Plus, he answers the age-old question: Is brown rice really any better than white rice?Highlights: - On creatine: Are we really still hav ...…

Aaron Marino, better known by the title of his immensely popular YouTube channel Alpha M, comes by the Bodybuilding.com offices to talk lifting, grooming, confidence, and his new fitness program, "Tailored: Six Weeks to Living Lean."Highlights: - How it all started: "I had a video camera and a big mouth." - "My mom tells the story of me, first ...…

Our favorite bodybuilder-turned-triathlete stops by to discuss his latest challenge and triumph, a 50-kilometer high-desert ultramarathon in the middle of winter. The man who has famously "never missed a meal in 19 years" also talks about his recent experiment with intermittent fasting, and his next adventure: an unsupported ultra-triathlon in ...…

Kym "Nonstop" Perfetto, star of Bodybuilding.com's new program Home Body, talks about her past in reality TV and her present as a fitness star and bike racer. General silliness, off-color humor, and kale-massage jokes abound.Highlights: - How living a fit, athletic life prepared her for the rigors of The Amazing Race. - The lessons she still ca ...…

Over the last 9 years, Kyler Jackson hasn't missed a workout. When he started the journey, he was a depressed teen looking to bulk up to protect himself. Today, he's an up-and-coming coach, YouTuber, and the newly crowned Bodybuilding.com Spokesmodel Contest Winner. He shares his story with us.Highlights:- How he found his place in fitness, and ...…

The CEO and co-founder of the International Society of Sports Nutrition stopped by Bodybuilding.com to talk about his research into high-protein diets, and share the current state of the research on protein dosage, creatine, glutamine, and plenty more.Highlights: - The RDA on protein, aka "enough to feed my hamster." - What he views as the real ...…

IFBB physique pro Jason Poston is busier than ever, representing the sport around the world and sharing the details of his training and life with his fans. He gives an in-depth look into his 17-year lifting history, how he broke into the fitness industry, his wild experience with becoming a type-1 diabetic at age 28, and how everyone could bene ...…

IFBB pro Branch Warren has been a world-class bodybuilder for so long, it's easy to forget he's still just 42 years old–and still as huge and shredded as ever. "The Texas Rattlesnake" opens up about his history, his favorite game meats, and how he trains today–including his personal "strongman biathlon."Be sure to follow us on social media for ...…

Team Bodybuilding.com athlete and IFBB Bikini Pro Taylor Chamberlain shares her fascinating story of finding her way in fitness, watching her parents take the stage when she was a teenager, and figuring out how to thrive with flexible dieting.Highlights: - Her earliest fitness memories in the gym daycare - "I think when I was 13, maybe 12-13 ye ...…

Become a leaner, stronger you in just 12 weeks! Sign up today at: https://www.bodybuilding.com/250kBe sure to follow us on social media for daily fitness updates!Twitter | https://twitter.com/bodybuildingcomFacebook | https://www.facebook.com/BodybuildingcomSnapchat | https://www.snapchat.com/add/bodybuildingcomInstagram | https://www.instagram ...…

Strength icon KC Mitchell, aka "That 1-Leg Monster," shares his incredible story of struggle and redemption in this wide-ranging discussion. He lost a leg and nearly lost his life to an IED in Afghanistan, then battled back to become a competitive powerlifter with help from legends like Ed Coan, Mark Bell, Rich Piana and many others. Now he may ...…

Researcher and "Physique Scientist" Dr. Bill Campbell, the head of the Physique Enhancement Laboratory at the University of South Florida, talks about two groundbreaking studies he's worked on regarding protein intake for women and flexible dieting, as well as the incredible science of strength training for fat loss.Highlights: - His protein st ...…

Cassandra Martin is known for serious muscles and heavy lifting on Instagram, but doesn't share much else in her posts. She and her husband Hunter stopped by to discuss how they train, how their work makes her stronger, and why she feels lifters should eat their way through a plateau.Highlights: - From cosmetology school to construction and bod ...…

Longtime Bodybuilding.com athlete Brandan Fokken shares his fascinating story and talks Hulkamania, corporate wellness, the ultimate disastrous show prep, and far more.Highlights: - How Brandan got started: Following Mike O'Hearn routines at 14 - The timeless allure of Hulk Hogan - Brandan's nightmare show prep that left him on the point of dea ...…

IFBB Bikini Pro and fitness model Amy Updike talks tats, nursing, implants, and how CrossFit inspired her to take up bikini competitions.Highlights: - Amy's impressive ink and the back-story of her back - When and why she got serious about fitness - The pushback she received when she got serious about lifting - Competing 5 times in 6 weeks? She ...…

Just days after the dramatic climax of his six-month Man of Iron video series and training protocol, Kris stops by to share the amazing story, and the wisdom he earned along the way. If you haven't watched Episode 25, watch that first, and then listen to this!Man of Iron Series: https://www.bodybuilding.com/manofironHighlights: - The ultimate q ...…

He's a highly popular trainer and bodybuilder who also happens to have one of the most impressive sets of wheels out there. But Julian Smith doesn't keep his training secret! He shares plenty that you can use right away in this in-depth conversation.Highlights: - His history as a bodybuilder, and as a student of bodybuilding - How equipment ava ...…

In his second visit to the podcast, the weight-loss icon Pat Brocco tells us about his first time competing onstage after losing over 300 pounds. He's also helping lead a unique new weightloss challenge for Bodybuilding.com that his fans need to know about! Highlights: - Pat's competitors and fellow weight-loss stories at his first show - How t ...…

One of the world's great bodybuilders stop by to talk competition, the perfect muscle-building sleep schedule, and protein doughnuts.Highlights: - Little-known fact: When you shave Chewbacca, Sadik is what is underneath. - The movies that will actually make Sadik cry - How "giving 110%" can mean… taking a nap - "Lift heavy, eat protein, sleep, ...…

Dr. Jim Stoppani brings plenty of energy—and plenty of gummy bears—to the recording studio. He's been espousing the virtues of full-body, near-daily workouts in recent months, and says it could just be the best training technique out there—if you do it right. He also goes deep into the science and practice of intermittent fasting, which allows ...…

Longtime Bodybuilding.com athlete Kizzito Ejam stops by to discuss his unique rest-day-free approach to training. He's been both lifting and doing cardio daily—sometimes twice a day—for years, and he tells us how he's made it work, while also sharing plenty of laughs along the way.Highlights: - Kizzito's Shin Workout: The finest routine on Body ...…

Strength coach Charles Staley offers up his hard-earned wisdom about how to balance strength, body composition, and overall health as the years go by. From programming to choosing movements to flexible dieting, he touches on everything you need to know to plan out your lifting life!Highlights: - How Charles changed his view on muscle and fat-lo ...…

WBFF pro bodybuilder Lee Constantinou went from lean martial artist to competitive bodybuilder in a matter of months, and has never looked back. He's taken to the stage 10 times in the past six years, and he shared his plan for how to get there, feel good doing it, and develop your crucial plan for afterward.Highlights: - How Lee transitioned f ...…

Here we go! On a sunny morning in a quaint medieval forest, your journey begins as you cross the moat and enter the cavernous stone archway of Ye Olde Gym. Your guides, the Buff Dudes, meet you at the door, crack open your cranial cavity, and fill it with scoop after scoop of wisdom about proper form, programming, and how to live life to the bu ...…

Pat had been big forever—so big that he could gain 100 pounds in a little over a year and not even notice a difference. But then he turned his life around, one literal step at a time. On the verge of his first-ever competition, the star of Bodybuilding.com's popular YouTube series joins us to get real about life-changing transformations.Highlig ...…

Heather Eastman, a former NPC competitor, coach, and judge, as well as a content editor for Bodybuilding.com, joins the show as co-host and digs deep into show prep. Are you thinking about aiming for the stage and wondering if it's the right for you? Start here, and then decide.Highlights: - Why glutes are, indeed, the new pecs. And The Rock's ...…

In this info-packed episode, strength coach and doctor of physical therapy John Rusin, PhD, gives his step-by-step guide to earning your right to kneel before the throne of the so-called King of Lifts. Do these squat variations in this order, and do your back squat this way, and you'll never regret it!Highlights: - Back squats as a destination, ...…

The clown princes of online fitness, aka Brandon and Hudson White, stop by to talk about their incredibly popular YouTube channel, their evolving approach to fitness education and satire, and their upcoming program and video series with Bodybuilding.com.Highlights: - Goodbye to Krissy! - The Buff Dudes origin story, 300-ish videos in - Their mo ...…

You may know Kris Gethin the bodybuilder, but Kris Gethin the ultra-endurance athlete? That's a new one. But not only is the master of pain training to do an Ironman triathlon, he's doing it in a fraction of the time that athletes usually take. In this episode, Kris talks with us about what will surely be a wild ride.Highlights: - What a typica ...…

Fill up the cup and listen to Krissy Kendall, Ph.D. tell us everything we should know about the world's most popular drug. Are you trying to match your caffeine intake to your physique or training goals? Here's what you need to know!Highlights: - What happens in your body when you ingest caffeine, and how soon the effects "peak" - Caffeine prim ...…

Welcome back to part 2 of our keto podcast with EAS athlete Jason Wittrock and Chief Science Officer for EAS Dr. Steve Hertzler. Today we dive into all things keto-adaptation!Highlights: - What it feels like when you’re finally keto-adapted - The effects of the ketogenic diet on mental clarity and appetite - Endurance training on the ketogenic ...…

EAS athlete Jason Wittrock and Chief Science Officer for EAS Dr. Steve Hertzler sit down with us and explain the ins and outs of nutritional ketosis for athletes!Highlights: - The history of the ketogenic diet - The typical ketogenic macros - What makes it so popular for fitness? - How does the ketogenic diet work? - Ketogenic versus high prote ...…

Chef Robert Irvine makes time in his insanely busy schedule to stop by and chat about lifting, eating, working with soldiers and veterans, and plenty else!Highlights: - The craziness of the Robert Irvine show, and the importance we don't see - How he starts his day - How and when he started training, and when he "came of age" as a lifter - Food ...…

Fitness model and IFBB Men's Physique Pro Craig Capurso braves the elements to talk with Nick and Krissy about his new passion for performance-focused training, his breaking point with physique competition, and why he sometimes feels like "the fitness dad."Highlights: - Lifted: Bodybuilding.com's transformation reality series… with Craig! - Cra ...…

Special guest Abbie Smith-Ryan, Ph.D., expert in women's fitness and body fat measurements, answers our wide-ranging questions about training, cellulite, and health for women. Wondering how accurate that number on the calipers is? How low you should strive to go? Whether you should do cardio fasted? Listen up before you cut down!Highlights: - W ...…

Two-time WBFF world champion Shaun Stafford stops by to talk about buffets, injuries, and coming back from the shoulder cyst he thought at first was just gains.Highlights: - The madness behind the scenes at the Olympia expo - How Shaun originally injured his shoulder and thought a large cyst "was just gains" - "There's a 60% chance this is goin ...…

The world's strongest coach, Mark Bell, discusses powerlifting, CrossFit, and his vague recollections of his first meet. If you know these guys from their YouTube channel or podcast, Mark Bell's PowerCast, you know that nothing is off limits.Highlights: - How "Silent Mike" became silent - The story of Mark Bell's first meet… or what he remember ...…

Krissy Kendall, PhD, reacts to recent headlines raising concerns about teen usage of the popular supplement creatine. If you've been wondering if creatine is safe for you or your student athlete, here's what you need to know!Highlights: - The controversial new creatine study: What it said - Krissy's problems with the protocol - Why creatine and ...…

NYC-based coach and Performix athlete Andy Speer talks about his unique approach to training and coaching, and why he likes to compete in sports ranging from Olympic lifting to martial arts into his 30s.Highlights: - Andy's famous resemblances - Why he's competing in Olympic lifting for the first time - How he navigates the "dance" of following ...…

Can you be a fitness model without leading an obsessive, calorie-fixated life? Lais DeLeon says you can, and over a million people watch her make it happen daily on Instagram and other social platforms. Here's how she does it.Highlights: - A walk, coffee, and a podcast: The best way to start the day? - Why walking is her favorite thing to do, p ...…

Want to know how to tackle the holidays? How about the best way to use blood flow restriction training or nutrient timing? Get the straight dope from muscle-building scientist Dr. Layne Norton!Highlights: - How to use context to make more informed training and nutrition decision - The risks and rewards of training for elite competition - Tracki ...…