Tracking workouts on low motivation/energy days
Is it better to log workouts as programmed on low-energy days even if I reduce sets or swap exercises, or is there a better way to train and track progress when time, sleep, or motivation are limited? Currently doing the 4D Athlete Build program :-)
Bulking but not gaining weight
After a few months of maintaining at about 2,800 calories, I started my bulk at 3,100 calories, weight went up then came back down and leveled off within 2 weeks. Tried 3,200, cycle repeated. Tried 3,300 cycle repeated. Now 6 weeks into my first bulk phase and sitting at the weight I started at. My weight fluctuates, but my weekly averages aren’t trending, my highs in a week are steady, lows in a week are steady. Am I up regulating somehow?
3 leg days
Is going 3 leg days per week too much? I do glutes and hamstrings on Monday, quads and some glutes on Wednesday, and glutes on Friday. The rest of the week I do upper body workouts and take the weekend off to do gentle yoga and walk. I really want to grow my glutes and legs, and I don’t want to overtrain.
Afraid to eat more
I am a 20 year old female that wants to gain some muscle. I know that I have to eat in a surplus in order to do so, but I am scared to eat more. The idea of increasing my portion sizes and calories, and changing my eating habits seems really daunting, even though I want to reach my goals. Any advice?
New small business owner
Hello! I love your podcast. So, I'm a brand new business owner (opened the 14th of Oct 2025) I've been in the industry for 10 years and it's been my dream to open my own space. I'm very excited and absolutely terrified. When you both started, how did you overcome the stress of starting? My stress is getting people through the door and it's eating me up. Thank you!
Smith Machine compared to free weights
I just started your athlete build program last week and noticed that there were a lot of barbell exercises. I go to a relatively small gym and the squat racks are usually occupied but the smith machine isn't. So my question is is there a huge difference between doing the exercises using the smith compared to using barbells (and/or dumbbells).
Digesting Protein
Hi! So this might be a bit of a stupid question but I know it’s talked about on the podcast that the greens powder supplements don’t work due to the acid in our stomachs. But then how is protein powder still affective? Wouldn’t the protein powder also dissolve into something unusable just like greens powders?? Thank you!🙏
Fiber maxing
Can you go too high? Provided you work yourself up slowly. Also, it feels like a loophole, maybe I should be discounting my carb macros? I can get way over my targeted macros by fiber maxing? I kind of treat carbs as the overflow category anyway, protein and fats have target minimums and the rest can go to carbs. But it seems really easy to hit all of your macros if you fiber max. I’m up to like 80g per day, but I certainly feel a difference when that is made up of lots of beans vs high fiber bread/tortillas.
Training with type one diabetes
Hi! I have type one diabetes and I am struggling to improve with my lifting. My goal is to increase my strength and build muscle (I’m currently underweight) how does having type one effect muscle growth if at all? Any tips on nutrition and how to train? The biggest issue I run into is my blood sugar either being high pre workout (makes me feel sick) or dipping too low mid or post workout (also makes me feel sick). Thanks! Love the podcast!
pregnancy health for mom + dad
can yall talk about best practices/what research shows for health + pregnancy? what should mom + dad be doing pre pregnancy, during, and post to maintain their health and fitness levels? what health markers should they be looking for/aiming for? there has been a lot of videos recently on how dad’s health directly impacts how the mom’s pregnancy goes in regards to morning sickness, etc. and i think it is very interesting!
Program Plateau
hi 👋🏼 I am currently on a cut and am eating in a deficit, tracking my calories and doing the full body 12 week program. Over the past few months I’ve lost about 15lbs but seem to be stuck. The calories have gone down as the weight has (using your tracker) but with consistent working out I’m feel like I’ve hit a plateau. I’ve been doing your full body program probably two full times this year and was almost finished this time and was going to move to the 4D athlete program to change it up. Is the program plateau a real thing? Thanks!
Fish oil bad!?!?!?
What's your take on Dr. Danielle Belardo saying supplements are a scam and "there is no credible scientific evidence that supplements improve cardiovascular outcomes, prevent chronic disease, or extend life." She even recommends against fish oil! https://www.instagram.com/reel/DPUD4HgERCE/?igsh=dzNsdXliczc0YmQ=
Stretching and working out
Why do they say not to stretch so close to a workout? My legs and lower back are so tight, and my gym has stretching classes that I enjoy. However, I’ve been told not to do them if I’m going to workout because it’s not good for you if you plan to workout. Additionally, if it’s true, how long should I wait before/after working out? Thanks!
Protein bar suggestions
Hello, I am looking for a protein bar that has decent macros. I’m on the go so for lunch I like to have a protein bar and some fruit. I’m looking for a bar that doesn’t have any sugar alcohols in it since I’ve noticed those hurt my stomach. Preferably a whey bar but plant base is fine too. What kind of bars, if any, do you guys like?
How to eat for 18 hour days
Hello, I’ve asked a question before about how to find my calorie deficit as a welder. But with knowing that deficit, how can I maintain that when I’m awake for about 17- 18 hr a day 5 days a week. I know I have to eat b/c I will get nauseous when I don’t have food in my stomach for a long time. But do you have any tips on how to get through my day without over eating just from how long I’m awake?