The Bodybuilding Dietitians

#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

#32 Words From The ICN QLD President - Interview With Jason Woodforth

Welcome back for episode 32 of The Bodybuilding Dietitians Podcast!
On this week's episode Tyarra and Jack had the pleasure of interviewing Jason Woodforth, the president of ICN here in Queensland, Australia. If you are a past, current, or future competitor with ICN or any other bodybuilding federation, this is certainly an episode you'll want to listen to start to finish!
Topics include:
- What got Jason started in the health and fitness industry, and how did he become the president of ICN QLD?
- How has Jason seen the industry change during his time?
- What are the judges specifically looking for in each category? (bodybuilding, figure, men's physique, muscle model, men's fitness, classic physique, bikini, female fitness, sports model)
- The importance of stage presence, posing, and advice for maximising your competition experience
- The do's and don'ts of comp prep
- Exciting plans for the future of ICN
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
ICN QLD Instagram: https://www.instagram.com/icnqld/?hl=en
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

#31 Testosterone Boosters, The Truth About Sugar In Fruit, Knowing When To Deload AND MORE

Welcome back for episode 31 of The Bodybuilding Dietitians Podcast!
On this week's episode MASTER Tyarra and Jack answer a bunch of great listener questions!
Topics Include:
- Signs that you need to deload, and ways to structure a deload
- Should you count fiber in your macros? Does it contribute to energy intake?
- Digestion rate of fruits vs refined grains - is there a difference?
- How do you get your bowels moving in prep?
- Do testosterone boosters work?
- How meticulous are we with tracking macros in prep vs improvement season?
- How do we apply progressive overload to our training?
- Pros and cons of different methods of progressive overload
- Is it problematic if you consume a lot of resistance starch?
- Should you train when you're sick?
- Is it hard to find work as a dietetics graduate?
- Will training with a belt impair your gains?
- Meditation and mindfulness
- Why you shouldn't just do seated calf raises
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

#30 Comp Prep Roundtable With Allen Mao

Welcome back for episode 30 of The Bodybuilding Dietitians Podcast!
This week Tyarra and Jack have teamed up with Allen Mao to record a special episode discussing all things comp prep! Allen is both a competitive bodybuilder and renowned online coach at Flex Success, and is currently 9.5 weeks out from his first show of the season. If you are a competitive bodybuilder, coach, or interested in physique sport then this episode is definitely for you!
Topics covered in this episode include:
- Allen's competitive background and how his experiences during prep have changed over the years
- The importance of planning your improvement season
- How to transition from an improvement season into a prep
- How to structure your prep in terms of time length, deloads, training and diet manipulations, high vs low carb days, peak week
- Training considerations during peak week
- Allen's recommendations for when to start posing practice and the importance of doing so
- What we all love the most about bodybuilding and why we compete
- When should you expect libido and sleep to be effected during prep?
- Tips for managing hunger through high-volume foods
- Should you decrease food or increase cardio to lose weight?
- Opinions on performing heavy taxing compounds (e.g deadlifts) during the end stages of a 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
Allen Mao's Instagram: www.instagram.com/allenmao90/
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

#29 The Science Behind Macros, Safety Considerations For Chewing Gum, How Healthy Is Meat?

Welcome back for episode 29 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:
- Update on Jack's deload and Tyarra's dieting results
- How macros and calories are actually calculated by scientists
- Is nicotine gum a safe appetite suppressant?
- Nutrition recommendations for natural vs enhanced bodybuilders
- Thoughts on vegan meat alternatives
- Does eating meat everyday negatively influence the gut microbiome?
- Are you missing out on gains if you don't consume casein at night?
- Tips for feeling bloated after eating certain vegetables
- How to break through training plateaus
- Tips for maintaining muscle following a serious injury
- How to minimize daily fatigue after training
- Do calories count on your birthday?
- Thoughts on four day, full-body split
- Tips on tracking macros when eating social meals out
- Does your gym/training environment influence your training?
- Is velocity-based training the future?
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

#28 Interview With Steve Hall From Revive Stronger

Welcome back for episode 28 of The Bodybuilding Dietitians Podcast!
On this week's episode Tyarra and Jack interview Steve Hall, the owner and co-founder of the Revive Stronger coaching business and podcast.
Topics Include:
- Steve's background story and what got him started in the health and fitness industry
- How does Steve currently structure his own training and nutrition, and how has this changed in recent years?
- What are Steve's future plans for competing?
- Steve's biggest lessons learnt as a coach
- How has Steve seen the health and fitness industry change?
- Steve gives insight into his new Ebook "The Primer Phase" and explains the rationale for implementing a primer phase into your plan (Ebook linked below)
- The maximum amount of lower back loading movements Steve would include in one mesocycle
- The maximum number of sets Steve would recommend doing per muscle group per workout
- How would Steve structure a macrocycle?
- Ideas for accountability when working alone/without a coach
- Steve's top tips for a productive massing phase
- Are crocs or five-finger vibrams more anabolic?
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
The Primer Phase Ebook: https://revivestronger.com/primer-phase/
Steve's Instagram: https://www.instagram.com/revivestronger/?hl=en
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

#27 Carb Cycling Effectiveness, Recommendations For Bulking, Ashwagandha AND MORE

Welcome back for episode 27 of The Bodybuilding Dietitians Podcast!
On this week's episode Tyarra and Jack answer a bunch of great questions!
Topics include:
- Thoughts on carb cycling for a lean bulk
- Information on Ashwagandha
- How fluffy is "too fluffy" when bulking?
- Was the dietetics degree worth the time and money?
- Can birth control limit muscle gain?
- Perfect scenario for an off season and prep
- Diet and training with autoimmune hypothyroidism
- How do you choose the right macro ratio?
- How nervous were we to step on stage?
- How does one get quads like Jack?
- Minimum number of hours sleep humans require
- Tips for overactive traps and developing your lats
- Favourite workout gear
- Pros and cons of following a macro split vs meal plans
- High volume foods/carb ideas
- What to expect on show day
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