This is part two of our series on how to be successful with your weight loss goals in the new year! John shares a super simple, yet effective approach for how to set up your macros! We hope you like the episode and wish you all an amazing new year!

• How to set up your macros and cals.
• 4 step process:
  
  200 lb female wanting to weigh 140
  Step 1. Set protein at 140 x 4 cals is 560 cals.
  Step 2. Set cals goal weight 140 x 12 = 1680 cals
  Step 3. Set fats 50-60 gram. 60 x 9 fat cals = 540 cals
  Step 4. Set carbs as remainder cals. 1680 – 560 -540 = 580 cals left. Divide by 4 cals per gram to get 145 carbs.
  
  300 lb male wanting to weigh 200
  Step 1. Set protein at 200 x 4 cals is 800 cals.
  Step 2. Set cals goal weight 200 x 12 = 2400 cals
  Step 3. Set fats 50-60 gram. 60 x 9 fat cals = 540 cals
  Step 4. Set carbs as remainder cals. 2400 – 800 -540 = 1340 cals left.
  Divide by 4 cals per gram to get 275 carbs.
  Final macros 200 protein 275 carbs 60 fats 2400 cals.
  
• How much cardio to starting out?
• How much to lose each week?
• Closing thoughts

Links:PHAT Muscle Supps- www.phatmuscleproject.com

John:

IG: @teamgorman
Email: john@team-gorman.net

Lisa:

IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

In today’s episode we are giving you all the details on how to start your diet the right (and easy) way in the coming year!

Make 2026 the year you finally reach your physique goals!!

– Successful setting yourself up to diet.

– Before you diet why is recovery from your LAST diet important? Reverse diet vs. Recovery diet? How you recover dictates how your next diet will go.

– What time frame does someone need to “recover” and what’s that mean for men and women? Competitors versus serious physique enhancement enthusiasts.

– What are the lab values that are important here?

– What do people need to know about recovery before they start their next diet? Pre diet checklist.

– What can we expect mentally from a diet recovery phase: Hunger often actually goes up! It’s important to continue to stay on plan!!

– When do recovery diets “go wrong”?

Links:

PHAT Muscle Supps- www.phatmuscleproject.com

John:

IG: @teamgorman
Email: john@team-gorman.net

Lisa:

IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

In today’s episode we are sitting down with CrossFit Games athlete Leslie Franklin to hear all about her preparation for, experience at and takeaways from competing!

• What’s new?
• Leslie’s journey to the CF Games. 2023 shoulder injury. 2024 spent getting ready to qualify in 2025. Watching the CF Games in Summer 2024.
• Legends Championship Winter 2024. How did that help prepare you for the Games?
• CF Games qualification process- what’s it look like? How did you place?
• Once qualified, how did training change?
• What did food and supplementation look during this phase?
• CF Games in Columbus. Talk about nerves and 1st event. How did having a whole crew there to support you help or did it add more pressure?
• How did you perform and execute, and what do people need to understand from your placing while executing extremely well?
• What was your biggest thing you learned?
• What was your favorite most enjoyable part and least favorite?
• Talk about the weeks post comp, and how the CNS was fried.
• What’s next??? IFBB Pro Stage?
• Closing thoughts

Links:

PHAT Muscle Supps- www.phatmuscleproject.com

John:
IG: @teamgorman

Email: john@team-gorman.net

Lisa:
IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

Info
IG: @leslie_lilbadass

In today’s episode we are sitting down with Coach Jason Wells, who has successfully lost 260lbs and has been keeping it off for years now! Whether you yourself are trying to lose weight or whether you are helping your own clients, this is an episode for you!

• Who is Jason
• 454 lbs 2017, what was the turning point?
• How to approach a diet phase when there’s this much to lose.
• Phases of fat loss and reverse dieting.
• What was the hardest part of the first 100 lbs?
• Refeeds/cheat meals and their importance.
• Training to start, and how it changed over time.
• Hitting 200 lbs dropped, 250 lb bodyweight.
• Hormones, why it’s important to check these when you are/have been obese.
• Biggest keys to your success?
• What do you want to say to people out there who were Jason Wells in 2017?
• What’s next for you?
• Closing thoughts

Links:

PHAT Muscle Supps- www.phatmuscleproject.com

John:
IG: @teamgorman
Email: john@team-gorman.net

Lisa:
IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

Info Jason Wells:
Email: goldstandardfitness417@gmail.com
IG: @coach_jwells/
Gyms: Anytime Fitness East Springfield
Anytime Fitness West Springfield

Discover the inspiring story of Renee Schneider, a visionary entrepreneur and coach who has built not only a multi-million-dollar marketing agency, but also a rapidly growing coaching brand from the ground up.

In this episode, Renee opens up about the risks she took, the failures that shaped her, and the big wins that changed everything. She shares how she built her agency and how the same principles – clarity, consistency, and belief in yourself apply when growing a coaching business.

You’ll hear firsthand how Renee uses her marketing expertise to mentor others to build their brands, how she developed her coaching program from scratch, and what every coach should start doing right now to stand out in a crowded industry.

Get ready to be motivated, challenged, and inspired by her remarkable journey of perseverance, resilience, and innovation. Whether you’re an aspiring entrepreneur, a seasoned business owner, or a coach building your own platform, Renee’s insights will spark new ideas to help you grow your brand, and your impact.

Listen now to learn how Renee Schneider built her multi-million-dollar empire and how you can apply her strategies to elevate your own business or coaching career today.

• Welcome back Renee!
• Who is TRIO Agency?
• How our marketing business TRIO started
• The power of the right mentor.
• Risks that we took & why we did the scary shit
• Tuning out the noise.
• Failures/Lessons we learned
• Big wins that changed the trajectory of the business/life
• Building a coaching business
  • Believing in yourself
  • Setting up your brand (Brand DNA) & the $$ value in that
  • Logo/identity. Rebranding?
  • Website and social media, how to get started
  • Winning mindset/resilience
• Social media and being successful (the TRUTH)
• Organic versus paid marketing
• What’s trending? What should every coach start doing NOW? Ai?
• Closing thoughts

Links:

PHAT Muscle Supps – www.phatmuscleproject.com

John:
IG: @teamgorman
Email: john@team-gorman.net

Lisa:
IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

Renee Schneider:
IG: @renee_fitphysique
Email: renee@TRIOcoaching.fit
Website: www.TRIOcoaching.fit

Get ready to hear about Dr. Jim Stoppani’s journey from researcher to writing for bodybuilding magazines and starting his own supplement line!

• Who is Dr. Jim Stoppani?
• Where was the industry in late 1990’s and early 2000’s for you. Where did you start to make your mark and start to become known as an expert in the industry?
• Message boards, bodybuilding.com and magazines- what were the most crucial to your career and what did you love about it, and dislike about it?
• The shift of attention from these places to social media- how did you make the shift? Were you late to the industry or on time?
• Starting your own line Jym Supplements- what year did this start, and what was the driving force behind it?
• How did year 1 go? What are the biggest mistakes you learned from?
• When did the supp line hit that next level and start to grow really well? What was the driving force of that?
• Q&A
• What are the number 1 things people need to know about supplements and nutrition facts that you see people miss?
• Where do you see the supp industry headed in the next 10 years? More functional and health based stuff being added?
• 25g creatine a day thoughts for cognitive function.
• Natural test boosters good or meh?
• What are you excited about either as a supp, ingredient, etc?
• What keeps you up at night?
• If you could go back and tell Jim in the year 2000 anything you wanted what would it be?
• Closing thoughts

Links:

PHAT Muscle Supps- www.phatmuscleproject.com

John:

IG: @teamgorman
Email: john@team-gorman.net

Lisa:

IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

Info Jim:

JYM Supplement Science (@jymsupps) • Instagram photos and videos
Jim Stoppani, PhD (@jimstoppani) • Instagram photos and videos
Real science. Real products. Unreal results. | Jym
Unlock your fitness potential with Dr. Jim Stoppani’s personalized training, nutrition, and supplementation programs. Join now for $1 and transform your life with expert guidance.

Whether you want to learn more about building a business, hear about supplement manufacturing or you simply consume supplements – this is an episode for you! Listen in as we sit down with Devenee Schumacher from SDC Manufacturing.

• Who is Devenee and SDC?
• Currently moving into new location. Details on this new place! How many square feet, location, etc.
• What did you do before SDC?
• When did you start getting into the manufacturing business?
• When you started how big was your first location? How many employees did you have?
• What was revenue like for SDC the first year(s)?
• When did you land your first “big” client or account that moved the needle?
• When did you see the first big shift in SDC to go to the next level? How does that compare to this last shift to get into your next location?
• What are some things that SDC does that stands out compared to other manufacturing companies? What are things people need to watch out for in the manufacturing business?
• What’s the biggest mistake you have learned from personally? (or 2-3 mistakes)
• What’s next for you and SDC?
• See you all at Supply Side Global!
• Closing thoughts

Links:

PHAT Muscle Supps- www.phatmuscleproject.com

John:
IG: @teamgorman
Email: john@team-gorman.net

Lisa:
IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

Devenee:
devenee@sdcnutrition.com
www.sdcnutrition.com
www.tryabouttime.com
IG: https://www.instagram.com/functionalapproachtohealth/

Get ready to become a better coach or/and competitor with the amazing Dr. Pete Fitschen aka FitBodyPhysique!

• Who is Dr. Peter Fitschen
• Q&A
• What are the 3 biggest CRUCIAL mistakes competitors/coaches make when it comes to contest prep and getting on stage? 1. Timelines. 2. Social Media/Business Growth 3. Peak Week.
• What do you think are the things that separate coaches at the highest levels from those who seem to get stuck? What are the things you do that separate you from others?
• What’s something you have changed your mind on over the last 10 years?
• What are 1-2 big mistakes you have made and learned from?
• What/who inspires you? Do you draw energy from someone successful or where does your motivation to continue to be better and build come from?
• Where’s Pete in 10 years?
• Closing thoughts

Links:PHAT Muscle Supps- www.phatmuscleproject.com

John:
IG: @teamgorman
Email: john@team-gorman.net

Lisa:
IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

Info Dr. Peter Fitschen:

IG: @fitbodyphysique/
Email: fitbodyphysique@gmail.com