Phat Muscle Project

Phat Muscle Project
  • 5.0 (52)
  • FITNESS
  • UPDATED BIWEEKLY

The PHAT Muscle Project Podcast encompasses every single one of us who is trying to create our own “best” version of ourselves in regards to physique enhancement. After 15 years in the trenches coaching and training people we realize that 99% of people who train in the gym are not genetically elite, and they are constantly striving to overcome odds to get to the next level. The PHAT Muscle Project Podcast is a movement that salutes that 35 year old mom working to lose 30 lbs, or that skinny kid who has trouble putting on muscle, and yes even body builders who step on stage or elite athletes. We are ALL our own project to become our best, that’s what being part of the PHAT Muscle Project signifies. Our goal is to educate and help as many people as possible through this podcast. We always remember “if you help someone, you help everyone”.

  1. 14H AGO

    How Tim Rexius Built a Supplement Empire | Rexius Nutrition & OPP Story

    In this episode of the PHAT Muscle Project, we sit down with entrepreneur Tim Rexius to break down how he built a multi-faceted business empire in the nutrition and fitness industry. Tim shares the real story behind launching Rexius Nutrition, navigating the tough economic climate of 2008-2010, and competing against both local and national supplement retailers. We also discuss opening Iron Heaven Gyms and what it takes to successful grow in the gym space. We also talk about the origins of OPP, (Omaha Protein Popcorn) how it grew into what it is today, and what it actually takes to break into major distribution channels that most entrepreneurs underestimate. If you’re an entrepreneur, gym owner, supplement brand founder, or someone interested in scaling businesses in the fitness industry, this episode is packed with insights you won’t want to miss. In this episode we cover: • Who Tim Rexius is and the businesses he owns• Seeing business through the lens of an entrepreneur• Starting Rexius Nutrition during the 2010 economy • Expansion into franchise locations • Starting Iron Heaven Gyms• The origin and growth of OPP• What Tim’s day-to-day schedule looks like today• Breaking into larger supplement distribution channels• Where Tim sees himself and the business world in 10 years If you enjoyed this episode, make sure to like, comment, and subscribe for more conversations with entrepreneurs, athletes, and leaders in the fitness industry. Links: PHAT Muscle Supps- www.phatmuscleproject.com  John: IG: @teamgormanEmail: john@team-gorman.net Lisa: IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Info Tim: www.timrexius.comIG: @timothy_d_rexiusFacebook: Timothy D RexiusYouTube: Timothy D RexiusLinkedIn: Timothy D RexiusTikTok: timrexius1OPP (protein popcorn link)- www.omahaproteinpopcorn.com

    1h 2m

  2. FEB 18

    The Truth About Muscle Growth — Light vs Heavy & Failure Training w/ Stuart Phillips

    In this episode we sit down with world-renowned muscle researcher Dr. Stuart Phillips from McMaster University to break down the latest science on hypertrophy — and how it actually applies in the real world. We cover one of the most debated topics in fitness: research vs bro science… and why both exist for a reason. We dive into:• Light vs heavy weights for muscle growth• Training to failure vs stopping at 1–2 reps in reserve• Rest times (30 sec vs 2+ minutes)• Holding muscle at maintenance calories• Why programs matter less than the person doing them• The most misunderstood research in physique enhancement• What future muscle science will likely discover If you want to train smarter — not just harder — this episode will change how you think about hypertrophy. Whether you’re a bodybuilder, coach, or just trying to build muscle efficiently, this is one of the most practical evidence-based conversations you’ll hear. Links: PHAT Muscle Supps- www.phatmuscleproject.com  John:IG: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Info Stuart:Email: phillis@mcmaster.ca Facebook: https://www.facebook.com/stu.phillips.587Instagram: https://www.instagram.com/mackinprof/

    55 min

  3. FEB 12

    Lessons From Decades in Natural Bodybuilding | Ryan Irwin (NANBF President)

    In today’s episode we have the pleasure of sitting down with Natural Bodybuilder and Coach Ryan Irwin. Whether you want to learn how to get the most out of your training or become a better coach, listen in! Who is Ryan Irwin? Bodybuilding competitor, show promoter, NANBF board, President Coaching athletes What’s your current coaching like now and role in natural bodybuilding? Q&A What are the biggest mistakes you see competitors make? What’s the biggest advantage you think competitors can get that they aren’t aware of? What’s the biggest mistake you have learned from coaching over the years? What’s next for you? Rotator cuff surgery   Closing thoughts Links: PHAT Muscle Supps- www.phatmuscleproject.com  John: IG: @teamgormanEmail: john@team-gorman.net Lisa: IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Info Ryan: IG: https://www.instagram.com/ryanjirwin/Email: ryan@impactactioncoaching.comWebsite: https://www.impactactioncoaching.com/

  4. FEB 5

    The Evolution of Online Coaching (2010–2026) ft. Cliff Wilson

    In today’s episode we have the pleasure of sitting down with contest prep coach, competitor and author Cliff Wilson and talk about the evolution of his coaching journey. Whether you are a coach, competitor or simple physique enthusiast – this is en episode for you! Cliff intro Prior to 2010.  Diets, message boards. Biggest lesson? 2010-2015. Diets, macros, 6 foods that work, email check ins. FB. Early IG. Metabolic Adaptation/Damage fear. 2015-2020. Conditioning standards, what happened? FB, IG, podcasts, speaking. 2020 to present. Video content, apps, social media, competition, bloodwork. Whats the next thing you feel will change in the coaching industry? Closing thoughts Links:PHAT Muscle Supps- www.phatmuscleproject.com  John:IG: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Info Cliff:IG: CW Team WilsomWebsite: teamwilsonbb.comTraining App: Raw Intensity Training

    45 min

  5. 12/31/2025

    How to Start Your Diet Successfully in 2026 (Part 2)

    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 140Step 1. Set protein at 140 x 4 cals is 560 cals.Step 2. Set cals goal weight 140 x 12 = 1680 calsStep 3. Set fats 50-60 gram.  60 x 9 fat cals = 540 calsStep 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 200Step 1. Set protein at 200 x 4 cals is 800 cals.Step 2. Set cals goal weight 200 x 12 = 2400 calsStep 3. Set fats 50-60 gram.  60 x 9 fat cals = 540 calsStep 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: @teamgormanEmail: john@team-gorman.net Lisa: IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com

    22 min

  6. 12/28/2025

    How to Start Your Diet Successfully in 2026 (Part 1)

    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: @teamgormanEmail: john@team-gorman.net Lisa: IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com

    38 min

  7. 12/12/2025

    Ep. 71: Leslie Franklin’s Amazing Journey To The CrossFit Games

    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.comWebsite: www.nutritioncoachingandlife.com Info IG: @leslie_lilbadass

    1h 3m

  8. 12/02/2025

    Fat Loss Masterclass w/ Jason Wells

    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: @teamgormanEmail: john@team-gorman.net Lisa:IG: @nutritioncoachingandlife Email: lisa@nutritioncoachingandlife.comWebsite: www.nutritioncoachingandlife.com Info Jason Wells: Email: goldstandardfitness417@gmail.comIG: @coach_jwells/Gyms: Anytime Fitness East Springfield Anytime Fitness West Springfield

    48 min
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5
out of 5
52 Ratings

About

The PHAT Muscle Project Podcast encompasses every single one of us who is trying to create our own “best” version of ourselves in regards to physique enhancement. After 15 years in the trenches coaching and training people we realize that 99% of people who train in the gym are not genetically elite, and they are constantly striving to overcome odds to get to the next level. The PHAT Muscle Project Podcast is a movement that salutes that 35 year old mom working to lose 30 lbs, or that skinny kid who has trouble putting on muscle, and yes even body builders who step on stage or elite athletes. We are ALL our own project to become our best, that’s what being part of the PHAT Muscle Project signifies. Our goal is to educate and help as many people as possible through this podcast. We always remember “if you help someone, you help everyone”.

Information

  • Creator
    Phat Muscle Project
  • Years Active
    2022 - 2026
  • Episodes
    77
  • Rating
    Explicit
  • Show Website
    Phat Muscle Project

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