Episode #610: What I do when I end a surplus phase?
In this episode, Chris shares exactly how he transitions out of a surplus phase. You'll learn how he reduces calories without crashing energy, when he starts tightening up food choices, and the signs ...
8 Dec 20255min
Episode #609: What I do when I finish a cutting phase?
In this episode, Chris breaks down exactly what he does once a cutting phase is over. You'll learn how he transitions back to maintenance calories, how he prevents rebound weight gain, and the habits ...
6 Dec 20256min
Episode #608: Does your metabolism actually adapt?
In this episode, Chris breaks down how much your metabolism actually changes—both when dieting and when gaining weight. You'll learn what really affects metabolic rate, why most people overestimate ho...
5 Dec 20257min
Episode #607: How many calories does cardio actually burn?
In this episode, Chris breaks down how many calories cardio really burns—and why it's usually far less than people think. You'll learn how different types of cardio compare, why machines often overest...
2 Dec 20256min
Episode #606: Simple ways to make your meals lower calorie
In this episode, Chris breaks down easy, practical ways to lower the calories in your meals without losing flavour or feeling deprived. You'll learn the swaps he uses daily, how to bulk up meals with ...
30 Nov 20257min
Episode #605: Easy ways to save calories when preparing your food
In this episode, Chris shares simple tips to cut calories while cooking—without sacrificing taste or satisfaction. From smarter cooking methods and low-calorie swaps, to portion tweaks and sneaky calo...
28 Nov 20256min
Episode #605: What is the bare minimum I'd track?
In this episode, Chris cuts through the noise and explains why protein and calories are the only two metrics he'd track if he had to ignore everything else. You'll learn how these two numbers drive th...
25 Nov 20255min
Episode #604: Why I add intensifiers to my training?
In this episode, Chris explains why he uses training intensifiers—things like drop sets, rest-pause sets, and forced reps—to push past plateaus and get more out of each session. You'll learn when they...
23 Nov 20257min
