The Bodybuilding Dietitians

#16 Jackson Peos on Diet Breaks and Making Your Mark In The Industry

Welcome back for episode 16 of The Bodybuilding Dietitians Podcast!
If you're a physique competitor or interested in sports nutrition this is certainly an episode you DON'T want to miss!
On this week's episode Tyarra and Jack interview Jackson Peos. Jackson is a PHD candidate at the University of Western Australia, completing his PHD in the area of diet breaks and intermittent dieting. Jackson is also a competitive physique athlete and boxer, with a strong passion for nutrition and exercise science.
In this episode Jackson tells the listeners about his competitive and academic background, and how through determination he ended up where he is today. Jackson also dives deep into the literature surrounding refeeds, diet breaks, and goes into depth on what his own PHD study entails. Jackson also speaks about how to implement diet breaks in practice and the rationale for doing so. Additionally, Jackson describes the key findings from his recent review paper written with Eric Helms, Layne Norton and Andrew Galpin, covering intermittent dieting and considerations for athletes. For free access to this paper, please see the link below:
Intermittent Dieting: Theoretical Considerations for the Athlete
https://www.mdpi.com/2075-4663/7/1/22/htm
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
Jackson's Instagram: https://www.instagram.com/jacksonpeos/?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

#15 Sports Nutrition - Supplement Protocols, Peri-Workout Fat Intake, Why You Shouldn’t Fear Sodium

Welcome back for episode 15 of The Bodybuilding Dietitians Podcast!
In this episode Tyarra and Jack do another "Sports Nutrition" theme, answering a bunch of great questions related to optimising performance through nutrition!
Topics covered include:
- Intraworkout supplementation, is there a benefit to cluster dextrin?
- Sodium Bicarbonate supplementation before a high-lactate race
- Is coffee or pre workout superior for performance?
- Fat recommendations for pre and post-workout meals
- Recommendations for training when sick
- How do you know if you're under eating?
- How important are peri-workout carbs for fat loss?
- Are BCAA's as bad as the research says?
- Experience with nootropics
- The importance of sodium for athletes and why you shouldn't fear salt
- Feeling good eating 150 + grams of fibre per 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

#14 Reverse Diet vs Recovery Diet, Can Sugar Make You Fat? Dietetics Placement Experience & WAY MORE

Welcome back for episode 14 of The Bodybuilding Dietitians Podcast!
In this episode Tyarra and Jack answer a bunch of listener questions from Instagram! Topics covered include:
-Exceeding your recommended sugar intake on My Fitness Pal - is this an issue?
- Where do carbohydrates "go" when glycogen stores are full?
- De novo lipogeneis - can humans convert carbohydrates into fat?
- What's the optimal amount of calories to drop when you hit a plateau in prep?
- Building muscle on keto vs carbs
- Favourite muscle group to train and why
- Progressive overload vs muscle confusion
- Advice for eating well and exercising while balancing shift work
- Our Masters of Dietetics placement experiences
- Are full body workouts just for newbies?
- Is there such thing as too much protein?
- Reverse diet vs Recovery diet
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

#13 MYTH BUSTING - Apple Cider Vinegar, Celery Juice, The Anabolic Window & MORE

Welcome back for episode 13 of The Bodybuilding Dietitians Podcast!
On this weeks episode Tyarra and Jack do some myth busting! Tune in to hear evidence-based answers to all the crazy fads, trends, and claims that are often boasted in the health and fitness industry - WE'RE HERE TO GIVE YOU THE TRUTH!
Topics covered include:
- "Magical" apple cider vinegar
- "Miracle" celery juice
- The anabolic window
- Eating carbs after dark
- Body fat spot reduction
- The importance of meal timing
- Fasting myths & 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!
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

#12 Artificial Sweeteners, Intra-Workout Carbohydrates, Arching Your Back During Bench AND MORE

Welcome Back For Episode 12 Of The Bodybuilding Dietitians Podcast!
On this weeks episode, Tyarra and Jack give a recap of their week and answer a bunch of great listener questions! Topics covered include:
- Tracking macros, raw vs cooked weight?
- Thoughts on implementing intra-workout carbohydrates
- Can you lose fat and build muscle at the same time?
- Artificial sweeteners and sugar alcohols and their influence on health
- How much does the back arch during bench influence chest development?
- How much of a surplus do you need to be in to build muscle?
- Is there such thing as too much fibre?
- How to assess your squat form
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

#11 What Happened In Thailand - Jellyfish Stings, Happy Endings, and Unlimited Buffets

Welcome Back For Episode 11 Of The Bodybuilding Dietitians Podcast!
On this week's episode Tyarra and Jack give a recap of their amazing trip to Thailand and share a bunch of funny travel stories. They also give the listeners a life update on starting their first week (OF THEIR FINAL SEMESTER) of university before graduating as dietitians!
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

#10 Ketones vs Glucose, Our Supplement Stack, Choosing A Prep Coach, Social Media Advice AND MORE!

Welcome Back For Episode 10 Of The Bodybuilding Dietitians Podcast! Double Digits!
On this week’s episode Tyarra and Jack give the listeners a life update and answer a BUNCH of great questions! A few of the topics covered include:
- Thoughts on pre-workout and caffeine before training during off-season and prep
- How to increase maintenance calories during your off-season
- Our supplement recommendations
- Changes we plan to implement during our next contest prep, and protocols we will keep the same
- Our long-term competitive goals
- Ketones vs glucose and implications for fueling your training sessions
- Tips for quality Instagram content and how to post consistently
- Considerations for choosing your first coach
- How to progress in the gym while being injured
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

#9 Interview With Pro Natural Bodybuilder And Physique Coach, Brandon Kempter

Welcome Back For Episode 9 Of The Bodybuilding Dietitians Podcast!
This is an episode you DO NOT WANT TO MISS! If you are a coach, bodybuilder, or interested in physique sports, then this is a must listen for you!
On this week's episode, Tyarra and Jack interview Brandon Kempter. Brandon is a professional natural bodybuilder and founder of BK Conditioning.
In this episode, Brandon shares a bunch of golden nuggets with the listeners and provides great insight into all aspects of physique sport. Some of the topics covered in this episode include:
- Brandon's journey and experiences as a bodybuilder and physique coach
- Thinking long-term and planning ahead for your improvement season and prep
- Flexible dieting and implications for competitors
- Online vs in person coaching
- High carbohydrate diets
- Training protocols and thoughts on twice a day training
- Refeeds and diet breaks
- Peak week protocols
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
Brandon Kempter's Instagram: https://www.instagram.com/brandonkempter/?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

#8 Sports Nutrition - Optimising Performance, Macronutrients, Meal Timing, Fat Burners, Electrolytes

Welcome Back For Episode 8 Of The Bodybuilding Dietitians Podcast!
On this week’s episode, Tyarra and Jack answer a bunch of listener questions! We also discuss a range of topics including:
- Myth busting supplemental L-carnitine as a “fat burner”
- Pre-workout meals and the implications of training fasted
- Our reasoning for tracking macros and macronutrient timing
- How to help family members who are susceptible to fad dieting
- How much weight we plan to gain before we next compete
- In-depth explanation of dietary fibre and respective health benefits
- Thoughts on time-restricted feeding for bodybuilders
- Considerations for consuming too many or too few electrolytes
- The health benefits of donating blood
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

#7 Interview With Natural Bodybuilding Champion, Physique Coach, And Role Model - Allen Mao

Welcome Back For Episode 7 Of The Bodybuilding Dietitians Podcast!
On this week's episode, Tyarra and Jack interview Allen Mao.
Allen is a competitive natural bodybuilder, renowned physique coach at Flex Success, and all round great guy! In this episode, the three of us have a chat regarding Allen's competitive background, and what got him into the health and fitness industry as an athlete and coach. If you are interested in physique sports, this episode if definitely for you! We discuss a range of topics relating to comp prep, the importance of posing, and the "diet smart not hard" mentality.
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: https://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