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 ruin 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. 15h ago

    Monthly Q&A! All things diet, training and more

    Monthly Q&A Answered from questions sent in to my Instagram! Time Stamps below 0:00 Intro 1:22 Mobility, soft tissue work & loaded stretching 4:34 Full-body split structure 6:48 Best workout splits 8:27 Training biceps without “training biceps” 9:09 Backloading carbs at night 10:27 Beginner strongman training 12:02 Starting strongman from scratch 12:14 Strongman vs bodybuilding for motivation 13:14 Transitioning from powerlifting to strongman 13:58 Strongman competitors/coaches to learn from 14:47 New dad going through a breakup while maintaining progress 16:16 Real food vs protein bars and shakes 17:42 Starting a cut with too deep of a deficit 18:26 Adding quality mass without sacrificing speed 20:00 When to increase calories during a gain phase 21:41 How to decide whether to cut or bulk 23:20 Tracking calories/protein vs all macros 24:10 Training day vs non-training day macros 26:31 Weekly surplus vs high-day surplus for bulking 26:47 How long cut, maintenance, and bulk phases should last 28:58 Recomping in-season while a bit too fat 30:06 Building muscle and losing fat at the same time 31:26 High carbs/protein during recomp with low calories 32:27 Loose skin after weight loss 33:07 Reverse dieting after a long cut 33:57 How fast to add carbs in a reverse diet 35:00 Cheat meals/refeeds while reverse dieting 37:21 Building metabolism without gaining excess fat 37:52 Switching from keto to a carb-based diet 38:42 Pre-workout carb amount and simple sugars 40:06 Coconut water powder vs regular coconut water intra-workout 41:02 Candy/sugar as pre-workout carbs 42:05 Best carbohydrate sources 43:20 Jasmine rice as a carb source 43:29 Where to remove carbs during carb cycling 43:50 Swimmer trying to get jacked 44:38 Body composition vs performance for explosive athletes 45:20 Sport-specific diet adjustments 45:48 Electrolytes when introducing growth hormone 46:17 Long-term low-dose Cialis for bodybuilders 46:49 CoQ10 for endurance athletes 47:19 Biggest supplement timing mistakes 48:28 Supplements to preserve/build muscle during fat loss 49:12 How often clients should get bloodwork 50:16 Personal daily caffeine intake 51:30 Why fiber is higher on non-training days 53:14 Tips for improving gut health 55:14 Why dairy has been a positive change 56:49 Avoiding digestive issues in a surplus 1:00:22 Almond butter vs peanut butter 1:01:29 Is a nutrition coach worth it if money is tight? 1:03:26 What to look for in a good nutrition coach 1:06:28 Biggest client pet peeve 1:09:34 Could you collaborate with Tom Brady? 1:09:51 Getting someone off the carnivore diet 1:12:15 Binge eating after dieting 1:14:15 Monitoring fasting glucose and HbA1c with high carbs 1:15:37 Plyos/jump training during a bodybuilding phase 1:17:04 Eating 50+ grams of protein in one meal 1:18:43 Caffeine-free pre-workout for PM training 1:19:45 How long to maintain after a cut before growing 1:20:28 Fats in the post-workout meal 1:22:12 Getting up to 40 calories/kg at lean body composition 1:24:24 Carb cycling high days before morning workouts 1:26:05 Pec not firing after scapular injury 1:27:16 Recovery after heavy sessions and current training split 1:29:23 Best advice for a new dad with low sleep and two jobs 1:31:17 General strength vs specialization for intermediate lifters 1:32:21 Custom meal plans for specific goals 1:32:43 Rucking vs running for fat loss 1:33:56 Sodium during exercise and potassium post-workout 1:34:30 Best nutrition books 1:35:50 How to avoid binge eating 1:36:48 Nutrition before 4:30 a.m. training 1:38:23 Outro

    1h 39m

  2. 3d ago

    Ep. 85: Luka Hocevar, The ART of Coaching

    Luka Hocevar is a performance coach, gym owner, entrepreneur, and educator known for blending strength training, conditioning, nutrition, and mindset coaching into a holistic approach to human performance. He is the founder of Vigor Ground Fitness & Performance and has worked with everyone from general population clients to elite athletes, helping coaches and athletes optimize both performance and long-term health

    1h 55m

  3. May 28

    Why you are not losing body fat

    In this weeks nutrition rant I dive into the reasons people often hit a stall with fat loss, or may not even be ready to start a fat loss diet, YET. And how to remedy this

    27 min

  4. May 26

    Ep. 84: John Haack, How the best powerlifter in the world trains

    John Haack is widely regarded as one of the greatest pound-for-pound powerlifters of all time. Known for his elite strength across multiple weight classes, Haack has set numerous world records and built a reputation for combining raw power with technical precision. From dominant performances on the platform to his influence on modern strength training, John continues to push the standard for what’s possible in powerlifting

    1h 17m

  5. May 21

    Why “Eating Like Our Ancestors” Makes No Sense

    In this week's nutrition rant, I push back against the idea that the "ancestral diet" is the most optimal and healthy ways for humans to eat.

    23 min

  6. May 19

    Ep.83: Marcus Filly, Elite Crossfit and Functional Bodybuilding

    Marcus Filly is a former CrossFit Games athlete, strength coach, and the creator of Functional Bodybuilding (FBB) — a training philosophy that blends bodybuilding, functional fitness, mobility, and longevity-focused performance training. After years competing at the highest level of CrossFit, Marcus shifted his focus toward sustainable training methods that help people build muscle, move well, stay athletic, and avoid burnout. Through his coaching, content, and programs, he’s become one of the leading voices in hybrid performance and intelligent training design.

    1h 10m

  7. May 14

    How to REALLY understand Calories in Vs Calories out (CICO)

    In this week's nutrition rant, I dive into "Calories in Vs Calories out" (CICO) and explain why this principle is often highly misunderstood and oversimplified.

    26 min

  8. May 12

    Ep.82: Will Ratelle, Our best, worst, and current training cycles

    Back by popular demand, Will Ratelle jumps back on the pod and we dive into some pure training program talk. We discuss some of our most successful training cycles of years past, some of the worst cycles we ever ran, and our current training.

    1h 15m
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Ratings & Reviews

5
out of 5
9 Ratings

About

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 ruin 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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