Hammer and Chisel Performance Podcast

Jon Heck

My name is Jon Heck, and I am a strength and conditioning coach and nutritionist. I am a former strength coach from Division-1 college football and the NFL. I now run my coaching business Hammer and Chisel Performance full time, working with all walks of life on nutrition and training. With a background in powerlifting, bodybuilding, strongman, football and coaching in different fields, I will be bringing on a wide variety of guest from all of these realms of the world of performance and the fitness industry to talk all things coaching, nutrition, training, business, and more.

  1. hace 3 días

    Monthly Q&A Answered: All things diet and training

    0:00 Intro 1:22 How do you integrate eating out into your macros? 2:30 Nutrition strategies for appetite when using Adderall or Vyvanse 4:32 Do macro and calorie recommendations differ for women? 5:07 My experience with retatrutide: benefits & side effects 6:45 Optimal body fat percentage for performance & aesthetics 7:59 Can you flex your pecs? 8:23 How to structure a surplus for a 50kg female 9:42 How to combine Olympic lifting with hypertrophy training 10:21 Optimal daily creatine dose for muscle & cognitive benefits 11:21 How should training change when going from growing to cutting? 13:00 How to progress your strict press from 130 to 200 lbs 14:03 How would you diet natural vs. enhanced lifters differently? 15:12 Fast or slow weight cut for a strength competition? 16:21 How many steps should you get while dieting? 17:19 Favorite carb sources during a gaining phase 18:33 Grass-fed, organic vs. conventional meat: is it worth it? 19:13 Genetic limitations for natural muscle gain 20:17 How to carb cycle during maintenance 20:55 How much pre- and intra-workout carbs 21:35 How much fluid should you drink daily? 21:58 Does knee bend make an RDL not an RDL? 23:19 How long should transitions between diet phases be? 23:52 Best post-workout meal one hour before bed 24:23 Do high-volume meals before bed affect digestion and sleep? 25:06 Thoughts on nutrition & strength coaches without degrees 26:20 How much fat should be in a post-workout meal? 26:37 What body fat percentage should you start a growth phase at? 27:04 My end goals for physique and training 28:03 “skinny fat” beginner lifters 28:47 Why are your biceps so sexy? 28:57 Should you make body composition changes in-season? 29:51 My go-to cheat meal 31:04 How much fluid is too much during a workout? 31:36 TSA with supplement powders 32:01 Why almond butter over peanut butter? 32:43 My pumpkin pancake recipe 33:15 How to increase carbs during a reverse diet 33:35 weight loss stall 34:36 Best ways to learn strength & conditioning and nutrition 35:32 Do natural testosterone boosters actually work? 36:26 Will I offer discounts on coaching? 36:50 How to foster a lifelong love of physical activity in your kids 38:17 How to transition from bulking to cutting and vice versa 38:49 Do I love Donald Trump? 40:03 How to structure A/B or A/B/C weeks for squats & deadlifts 41:14 How to get your first pull-up 41:55 Meal timing & frequency for bodybuilding and performance 42:45 Downsides of starting a calorie surplus while peaking for competition 43:24 Should you log meat cooked or raw? 43:38 What nutrition concept should every strength coach understand? 44:14 Nutrition tips for very early morning training 45:02 How I start a new nutrition coaching client 45:49 How to structure pre- and post-workout nutrition 47:01 How to transition from a cut into a gaining phase 47:16 How much muscle can you gain after 5+ years of lifting? 47:55 How much cardio should you do during a gaining phase? 48:58 Ideal weekly rate of weight gain during a building phase 49:16 How to approach a recomp if you’re “skinny fat” 50:19 Am I natural? 50:57 How to calculate daily electrolyte needs 51:43 Do you like hugs from the right person? 52:05 Does my enhancement protocol change when bulking vs. cutting? 52:38 Do I have siblings? 52:54 Meal plans vs. “If It Fits Your Macros” 53:47 Best training split if you can only train 4 consecutive days 54:32 Should baseball players prioritize physique or performance? 55:05 How many of your daily carbs should be around your workout? 55:24 total carbs or net carbs? 55:39 How to improve squat, bench & deadlift while running 56:20 How long should a building phase last after fat loss? 56:47 body fat set point? 57:45 How my nutrition & training philosophy has changed over 5 years 59:18 How many sets per week are ideal for strength and size? 1:00:40 Best barbell-only exercises for quad hypertrophy 1:01:24 How should carb cycling change if you’re also running? 1:01:58 Carnivore diet

  2. hace 6 días

    Ep. 98: Maximus McCall, Unorthodox Diets and Supplements

    Maximus McCall is an Australian nutrition and strength coach. He works with some of the most elite strongman competitors, powerlifters and fighters in the world. Max is highly intelligent and utilizes some unorthodox strategies for dieting, as well as some unique protocols for managing mental issues like addiction and depression. We dive into several of those interesting unique diet and supplementation protocols in this episode and there are some incredibly interesting takeaways from this conversation.

  3. 27 ago

    Why SLEEP May Be Overrated...

    In this week's rant, I go delve into a different topic than nutrition and training and talk about SLEEP. And I have an alternative perspective to offer here.

  4. 25 ago

    Ep. 97: Stan Efferding | Nutrition, Longevity & Legendary Stories

    Stan Efferding is an IFBB Professional Bodybuilder, elite powerlifter, coach, entrepreneur, and creator of The Vertical Diet. Known as “The White Rhino,” Stan has spent decades at the highest levels of strength and physique sports while becoming a respected voice on nutrition, metabolism, performance, and long-term health. Beyond his accomplishments as an athlete, Stan is known for his practical, evidence-based approach to improving body composition, bloodwork, digestion, cardiovascular health, and performance. His work emphasizes mastering the fundamentals—nutrition, training, sleep, movement, and health markers—rather than chasing unnecessary complexity.

  5. 20 ago

    The Truth About “High-Carb” Foods: You’re Eating More Fat Than You Think

    In this week's nutrition rant, I dive into a huge error that people make when evaluating foods and their diet overall...over focusing on carbs and neglecting to account for the fats they do not realize they are eating!

  6. 18 ago

    Ep. 96: Dr. Ben Skutnik | Nutrition Made Simple

    Dr. Ben Skutnik is a performance scientist, educator, and nutrition coach with a Ph.D. in Human Performance from Indiana University. With over a decade of experience in strength & conditioning, sport science, and nutrition, Ben has worked with everyone from collegiate athletes to national-level weightlifters and Olympians. He currently serves as Head of Nutrition Coaching for Power Athlete, where he helps athletes turn evidence-based nutrition principles into practical, sustainable habits that improve health, body composition, and performance.In this episode of the Hammer and Chisel Performance Podcast, I sit down with Dr. Ben Skutnik to get back to the fundamentals of nutrition.With social media constantly pushing new diets, supplements, hacks, and conflicting nutrition advice, it’s easy to lose sight of the things that actually matter. Ben and I break nutrition down to its basic principles and discuss what people should understand before worrying about the more advanced details.We cover the roles of calories and macronutrients, food quality, meal structure, building sustainable eating habits, nutrition for performance and body composition, and why consistently executing the basics will take most people much further than chasing the latest nutritional trend.Whether your goal is to lose fat, build muscle, improve performance, or simply develop a better understanding of nutrition, this episode provides a practical foundation you can actually apply.

  7. 13 ago

    The BEST Diet Approach to Gain Muscle

    There is currently a debate in the fitness industry. Is the best way to grow muscle by essentially eating at maintenance and training effectively? Or smashing tons of food and gaining weight? I break down both sides and give MY opinion on the best way to approach this

  8. 11 ago

    Ep. 95: Vince Wilkinson, The Art of Locking In

    Vince Wilkinson is one of the most unique humans alive. He is a strongman competitor, in the Army, has a massive social media following, and has become a huge influencer of men through his conquests in the fitness industry. A truly one of a kind human. LOCK in for this episode

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My name is Jon Heck, and I am a strength and conditioning coach and nutritionist. I am a former strength coach from Division-1 college football and the NFL. I now run my coaching business Hammer and Chisel Performance full time, working with all walks of life on nutrition and training. With a background in powerlifting, bodybuilding, strongman, football and coaching in different fields, I will be bringing on a wide variety of guest from all of these realms of the world of performance and the fitness industry to talk all things coaching, nutrition, training, business, and more.

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