The Bodybuilding Dietitians

#42 Challenging ”Organic” Food, Signs You Need To Mini-Cut, Considerations For Poor Digestion

Welcome back for episode 42 of The Bodybuilding Dietitians Podcast!
On this week's episode Tyarra and Jack give a life update and answer a bunch of great listener questions (get ready for a few laughs!)
Topics include:
- Update on Tyarra's prep and Jack's decision to do a mini-cut
- What are the signs that you should commence a mini-cut?
- Discussion on using laxatives when dieting
- Difference between constant tension and mechanical tension - why does Tyarra reset with her reps and isn't solely focused on keeping "constant tension"?
- How does digestive efficiency effect caloric intake?
- What is a good workout split for a bikini athlete?
- Is stevia really natural? Is it healthier than other sweeteners?
- Discussion on "organic" food
Thank you again for tuning into the podcast and we hope you enjoy! We would greatly appreciate if you would please subscribe to the channel, give us a rating, leave us a review and tell your friends about the podcast! The more people we can reach out to and help the better! Stay tuned for more podcasts released on a weekly basis!
Business Website: www.thebodybuildingdietitians.com
Tyarra's Instagram: www.instagram.com/tyarranelson/?hl=en
Jack's Instagram: www.instagram.com/jack.radfordsmith/?hl=en
The Bodybuilding Dietitians Instagram: www.instagram.com/thebodybuildingdietitians/?hl=en

#41 Alicia Gowans - Interview With The 3 x WBFF World Champion

Welcome back for episode 41 of The Bodybuilding Dietitians Podcast!
This week Tyarra and Jack were privileged to interview special guest Alicia Gowans. Alicia is currently the 3 x reigning World Champion for WBFF Fitness 35 + , and is a leading role model in the health and fitness industry.
During this episode Alicia goes into great detail on various topics and shares her words of wisdom. Discussion points include:
- Alicia's academic and sporting background
- How Alicia climbed the ladder to be where she is today
- Alicia's career path change and how she decided to follow her passions for fitness, health and physique sport
- Alicia's competitive history
- How Alicia mentally and physically recovered from a broken back
- What it means to compete with the WBFF, and how this federation differs from others
- Alicia's plans for the future and much, much more!
Thank you again for tuning into the podcast and we hope you enjoy! We would greatly appreciate if you would please subscribe to the channel, give us a rating, leave us a review and tell your friends about the podcast! The more people we can reach out to and help the better! Stay tuned for more podcasts released on a weekly basis!
Alicia's Instagram: https://www.instagram.com/aliciagowans_wbffpro/
Business Website: www.thebodybuildingdietitians.com
Tyarra's Instagram: www.instagram.com/tyarranelson/?hl=en
Jack's Instagram: www.instagram.com/jack.radfordsmith/?hl=en
The Bodybuilding Dietitians Instagram: www.instagram.com/thebodybuildingdietitians/?hl=en
gives great detail on her background of what got her started in the health and fitness industry, how she climbed the ladder to be where she is today, how she recovered from a broken back and

#40 The Most Common Nutrition Mistakes, Going ”ALL IN”, Stop Fearing Fruit, How To Drop Calories

Welcome back for episode 40 of The Bodybuilding Dietitians Podcast!
On this week's episode Tyarra and Jack give a life update and answer a bunch of great listener questions! Topics discussed include:
- When you apply oils to your skin, can this be absorbed as calories and utilised in the body as energy?
- Is there a limit to the maximum amount of sugar you should consume per day for health?
- What's the most common mistakes we see people make with their nutrition?
- Can you eat too much fruit? Should you limit or avoid it on show day?
- Show day carb intake
- Discussion on Stephanie Buttermore's "ALL IN"
- What's our favourite comp prep memory?
- When you hit a weight plateu, how many calories should you cut and which macros should they come from?
Thank you again for tuning into the podcast and we hope you enjoy! We would greatly appreciate if you would please subscribe to the channel, give us a rating, leave us a review and tell your friends about the podcast! The more people we can reach out to and help the better! Stay tuned for more podcasts released on a weekly basis!
Business Website: www.thebodybuildingdietitians.com
Tyarra's Instagram: www.instagram.com/tyarranelson/?hl=en
Jack's Instagram: www.instagram.com/jack.radfordsmith/?hl=en
The Bodybuilding Dietitians Instagram: www.instagram.com/thebodybuildingdietitians/?hl=en

#39 Handling Your Emotions During Prep, Ketogenic Dieting, Food Allergies vs Intolerances

Welcome back for episode 39 of The Bodybuilding Dietitians Podcast!
This week Jack and Tyarra discussed various topics surrounding nutrition, health, exercise, bodybuilding and comp prep, including:
- Pros and cons of ketogenic dieting during comp prep
- When deloading during a mass, should you eat at maintenance calories or in a surplus?
- Nutrition and training recommendations for breast augmentation surgery
- How can you deal with emotional imbalances during comp prep?
- Is fish oil essential? What are the benefits and recommendations?
- Is creatine supplementation safe for pregnant mothers?
- Best training and nutrition resources for average gym-goers
- Can you develop a food allergy from eating the same foods for weeks during comp prep?
Thank you again for tuning into the podcast and we hope you enjoy! We would greatly appreciate if you would please subscribe to the channel, give us a rating, leave us a review and tell your friends about the podcast! The more people we can reach out to and help the better! Stay tuned for more podcasts released on a weekly basis!
Business Website: www.thebodybuildingdietitians.com
Tyarra's Instagram: www.instagram.com/tyarranelson/?hl=en
Jack's Instagram: www.instagram.com/jack.radfordsmith/?hl=en
The Bodybuilding Dietitians Instagram: www.instagram.com/thebodybuildingdietitians/?hl=en

#38 Plans For Competing In 2020, Why You Should Train Abs, Building A High Metabolism AND MORE

Welcome back for episode 38 of The Bodybuilding Dietitians Podcast!
Topics for this week's episode include:
- Exciting announcement on our new website
- A break-down of Tyarra's plan of attack for competing in 2020
- Discussion on the importance of training abs in isolation
- What's the upper limit for protein intake per meal? What happens if you eat "too much" protein?
- What are our top three vitamin supplement recommendations?
- Meal timing and splitting up your weight training and cardio sessions
- Should you do squats OR leg press, or both?
- Discussion on reverse dieting and "building a high metabolism"
- Fun facts for when buying a puppy
Thank you again for tuning into the podcast and we hope you enjoy! We would greatly appreciate if you would please subscribe to the channel, give us a rating, leave us a review and tell your friends about the podcast! The more people we can reach out to and help the better! Stay tuned for more podcasts released on a weekly basis!
Business Website: www.thebodybuildingdietitians.com
Tyarra's Instagram: www.instagram.com/tyarranelson/?hl=en
Jack's Instagram: www.instagram.com/jack.radfordsmith/?hl=en
The Bodybuilding Dietitians Instagram: www.instagram.com/thebodybuildingdietitians/?hl=en

#37 High Carb vs High Fat Diets, Insulin Resistance Explained, Why We Pursued Bodybuilding AND MORE

Welcome back for episode 37 of The Bodybuilding Dietitians podcast!
On this week's episode Tyarra and Jack answer a bunch of great listener questions and discuss various topics relating to health, nutrition and bodybuilding.
- Why did we decide to pursue bodybuilding?
- Are there negative health effects to consuming 0.5g/kg of fat per day?
- Thoughts on high carb, low fat diets
- Insulin resistance explained and how to identify if you are insulin resistant
- Is it safe to consume expired protein powder?
- Discussion on carb loading strategies for peak week
- Top tips for diet adherence
- What is a serve of vegetables? Should you use measuring cups?
- Optimal fibre intake and the consequences of consuming too little or too much fibre
Thank you again for tuning into the podcast and we hope you enjoy! We would greatly appreciate if you would please subscribe to the channel, give us a rating, leave us a review and tell your friends about the podcast! The more people we can reach out to and help the better! Stay tuned for more podcasts released on a weekly basis!
Business Website: www.thebodybuildingdietitians.com
Tyarra's Instagram: www.instagram.com/tyarranelson/?hl=en
Jack's Instagram: www.instagram.com/jack.radfordsmith/?hl=en
The Bodybuilding Dietitians Instagram: www.instagram.com/thebodybuildingdietitians/?hl=en

#36 Our Supplement Recommendations, Effects of Dieting on the Microbiome, Overdoing Daily Steps

Welcome back for episode 36 of The Bodybuilding Dietitians Podcast!
On this week's episode Tyarra and Jack answer a bunch of great listener questions and discuss various topics.
- Discussion and potential theories behind increased flatulence during prep and prolonged dieting periods
- What would we tell our pre-comp prep selves now after competing?
- After a mini cut, should you go to maintenance calories or a surplus?
- Best exercises for the front delts - is training them necessary?
- VPA recommendations and the supplements we take
- How many daily steps is too many?
- Differences between ICN, IFBB and WBFF
Thank you again for tuning into the podcast and we hope you enjoy! We would greatly appreciate if you would please subscribe to the channel, give us a rating, leave us a review and tell your friends about the podcast! The more people we can reach out to and help the better! Stay tuned for more podcasts released on a weekly basis!
Business Website: www.thebodybuildingdietitians.com
Tyarra's Instagram: www.instagram.com/tyarranelson/?hl=en
Jack's Instagram: www.instagram.com/jack.radfordsmith/?hl=en
The Bodybuilding Dietitians Instagram: www.instagram.com/thebodybuildingdietitians/?hl=en

#35 Breaking Through Weight Plateaus, Gluten-Free Misconceptions, Tracking Sugar Alcohols AND MORE

Welcome back for episode 35 of The Bodybuilding Dietitians Podcast!
On this week's episode Tyarra and Jack give a life update and answer a bunch of great listener questions. Topics include:
- Thoughts on "macro banking"
- Discussion on calculating protein requirements - should you use total bodyweight or kilograms of FFM?
- Pros and cons of getting ready early for a show - what do we recommend?
- What's the difference between BMR and RMR?
- Which myth about food bothers us the most as dietitians?
- Why does the body tend to plateau when dieting? How do you break through a plateau?
- Spud Lite vs Normal Potatoes
- How to track sugar alcohols
- The mental aspect of pain
Thank you again for tuning into the podcast and we hope you enjoy! We would greatly appreciate if you would please subscribe to the channel, give us a rating, leave us a review and tell your friends about the podcast! The more people we can reach out to and help the better! Stay tuned for more podcasts released on a weekly basis!
Business Website: www.thebodybuildingdietitians.com
Tyarra's Instagram: www.instagram.com/tyarranelson/?hl=en
Jack's Instagram: www.instagram.com/jack.radfordsmith/?hl=en
The Bodybuilding Dietitians Instagram: www.instagram.com/thebodybuildingdietitians/?hl=en

#34 Cardio During Comp Prep, Natural Fat Burners, Detriments Of Supplementing Vitamin C AND MORE

Welcome back for episode 34 of The Bodybuilding Dietitians Podcast!
On this week's episode Tyarra and Jack give an exciting life update and answer a bunch of great listener questions! Topics include:
- Is cardio necessary during comp prep?
- Is green tea an effective fat burner?
- Why you should reconsider supplementing Vitamin C
- Signs a competitor is ready to move into the another division (e.g. bikini into fitness)
- Athletes we look up to and why
- How would we advise competitors to mentally prepare for the post-comp period?
- Does the temperature of drinking water influence health?
- Is muscle soreness an indicator of muscle growth?
- Recommendations for building good grip strength
- Can you guess the breed of our dream dog?
- New research on benching with your feet elevated
Thank you again for tuning into the podcast and we hope you enjoy! We would greatly appreciate if you would please subscribe to the channel, give us a rating, leave us a review and tell your friends about the podcast! The more people we can reach out to and help the better! Stay tuned for more podcasts released on a weekly basis!
Business Website: www.thebodybuildingdietitians.com
Tyarra's Instagram: www.instagram.com/tyarranelson/?hl=en
Jack's Instagram: www.instagram.com/jack.radfordsmith/?hl=en
The Bodybuilding Dietitians Instagram: www.instagram.com/thebodybuildingdietitians/?hl=en

#33 Honest Opinions On Anti-Dieters, Adaptive Metabolisms, Binge Eating, Junk Volume Training + MORE

Welcome back for episode 33 of The Bodybuilding Dietitians Podcast!
On this week's episode Tyarra and Jack answer a bunch of great listener questions and discuss various topics on nutrition, health and training.
Topics include:
- Honest opinions on the anti-diet culture
- Is tracking your nutrition necessary when you're training hard?
- How many sets should you perform per muscle group per week to maximize hypertrophy?
- What is junk volume training?
- Discussion on binge eating during prep
- Should you count "trace" macros?
- Do "calorie free" condiments trick the body into gaining weight?
- Injectable vs Oral L-carnitine supplementation and fat loss
- Should females do mini-cuts?
- How low do we keep our fat intake during an improvement season?
- Tips for learning to pose
- When aiming to gain weight, which macros should you increase first?
- Approaching prep with an adaptive metabolism
Thank you again for tuning into the podcast and we hope you enjoy! We would greatly appreciate if you would please subscribe to the channel, give us a rating, leave us a review and tell your friends about the podcast! The more people we can reach out to and help the better! Stay tuned for more podcasts released on a weekly basis!
Business Website: www.thebodybuildingdietitians.com
Tyarra's Instagram: www.instagram.com/tyarranelson/?hl=en
Jack's Instagram: www.instagram.com/jack.radfordsmith/?hl=en
The Bodybuilding Dietitians Instagram: www.instagram.com/thebodybuildingdietitians/?hl=en