Physique Development Podcast Physique Development

Today, we are joined by a very special guest—Phillip Pape, the Physique Engineer. Phillip is a high-performance certified nutrition coach and founder of Wits and Weights. He helps clients who have had success in other areas of life build a strong and healthy physique without sacrificing their time or lifestyle.

Listen in as Sue and Phillip discuss why diets fail, flexible dieting, misunderstood fitness terms, and so much more in this very informative episode! To find Phillip, head to the resource links below!

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!



Timestamps:

(0:00) About today's episode

(1:25) Would Philip rather...

(2:49) Why do diets fail?

(10:27) What is flexible dieting & what makes it different from other types of diets?

(21:15) Tips for quickly and easily logging your food

(29:04) What exactly is additive nutrition? How can it help you reach your goals?

(35:05) Misunderstood terms in the fitness space

(42:27) Are tracking food and lifting weights forms of self-care?

(46:31) Understanding what metabolic adaptation actually is

(51:19) The MOST important thing for your health

(53:51) Where to find Philip



You can find Philip and Wits & Weights (plus free content) at:

The Wits & Weights Podcast: https://bit.ly/witsandweightspodcast

Wits & Weights Facebook Community: https://www.facebook.com/groups/witsandweights

Website: https://witsandweights.com

Instagram: https://www.instagram.com/witsandweights

YouTube: https://youtube.com/@witsandweights

Get FREE guides (such as our 20+ page Muscle-Building Nutrition Blueprint) here: https://witsandweights.com/free

Learn about nutrition coaching with Philip and his team here: https://www.witsandweights.com/coaching



Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7



Our FULL 12-Week Glute Program is LIVE (use code POD at checkout for $25 off!) - https://dedicated-artist-6006.ck.page/fdf6fcd8da?utm_source=PD&utm_medium=podcast&utm_campaign=12WeekGluteProgram&utm_id=12WeekGluteprogram



Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes



Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes



Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app



Keep up to date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup



Grab a band tee here! - https://shopphysiquedevelopment.com



Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com



To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_



If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!



----



Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com



© 2024, Physique Development LLC. All rights reserved.

We're back again with more nutrition questions and answers!

What is our go-to pre-workout meal? Alex may or may not eat beans before he works out. Risky—we know.

Today, we're diving into three main topics: diet as a lifestyle, nutrition and its impact on overall health, and feeling unsatisfied after eating. Listen in as we dive deep into these topics and give you some helpful advice along the way!

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!



Timestamps:

(0:00) Our favorite pre-workout meals

(1:57) Can a diet be a lifestyle?

(10:13) How does nutrition impact your overall health?

(25:55) Why do I never feel full after I eat?

(44:24) How do you explain dietary changes to friends/family?

(53:49) Wrap-up



Need additional support or accountability? Inquire for coaching here - https://physiquedevelopment.typeform.com/to/ewAMxk1w



Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7



Our FULL 12-Week Glute Program is LIVE (use code POD at checkout for $25 off!) - https://dedicated-artist-6006.ck.page/fdf6fcd8da?utm_source=PD&utm_medium=podcast&utm_campaign=12WeekGluteProgram&utm_id=12WeekGluteprogram



Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes



Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes



Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app



Keep up to date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup



Grab a band tee here! - https://shopphysiquedevelopment.com



Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com



To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_



If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!



----



Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com



© 2024, Physique Development LLC. All rights reserved.

Today, we are continuing on with nutrition. Are there foods that are specifically BAD for you? Are there foods you should NEVER eat? Absolutely. But they probably aren't what you are thinking...

Listen in to hear Sue chat about how to look at foods differently—because good and bad are just relative, right?

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!



Timestamps:

(0:00) About today's episode

(0:10) A comprehensive list of BAD foods

(0:50) Looking at foods differently

(1:30) Classifying food on a gradient

(2:14) Nutrient dense & calorically dense

(3:29) Defining healthy fats

(5:33) Nutrient dense & calorically sparse

(6:27) Nutrient sparse & calorically sparse

(7:38) Nutrient sparse & calorically dense

(10:28) What is food to YOU? (why food is not just fuel)

(12:53) Wrap-up



Additional Resources:

Visual Representation of Good vs Bad Foods - https://www.instagram.com/p/C4qV-UkLxjg



Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7



Our FULL 12-Week Glute Program is LIVE (use code POD at checkout for $25 off!) - https://dedicated-artist-6006.ck.page/fdf6fcd8da?utm_source=PD&utm_medium=podcast&utm_campaign=12WeekGluteProgram&utm_id=12WeekGluteprogram



Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes



Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes



Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app



Keep up to date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup



Grab a band tee here! - https://shopphysiquedevelopment.com



Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com



To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_



If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!



----



Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com



© 2024, Physique Development LLC. All rights reserved.

We often see people training really hard in the gym, but who are lost when managing their nutrition. Training can be very simple and dialed in, but the nutrition aspect can be very daunting due to the misinformation and misclassification of foods marketed to us.

Today, we are diving into nutrition, including how you can calculate your macros, if you should avoid carbs, how nutrition affects muscle growth, and so much more! If you have been crushing your training, but struggling with hitting your physique goals—this may be the episode for you!

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!



Timestamps:

(0:00) Introducing today's topic

(1:04) How do I calculate my macros?

(5:21) What is a healthy ratio of macros?

(8:45) How do MACROnutrients differ from MICROnutrients?

(11:49) Which macronutrients provide energy?

(13:48) Should I avoid carbs?

(16:09) How does low protein intake impact our ability to build muscle?

(19:42) How does nutrition affect muscle growth?

(23:16) How does nutrition differ from a caloric intake?

(29:36) How should you eat before & after training? (peri-workout nutrition)

(36:15) Do you feel different if you eat healthy? Does nutrition affect mood? Does poor nutrition affect mental health?

(42:25) Wrap-up



Additional Resources:

PD Nutrition Calculator - https://physiquedevelopment.com/calculator

Everything You Need to Know About Macro Calculators - https://pod.fo/e/1fcbbc

Unbelievably Simple Ways to Eat More Protein! - https://youtu.be/wNF0haeAe3Y?si=7IeS_Mm8FODIO77n

Mike's Mix - https://mikesmixture.com

Need additional support or accountability? Inquire for coaching here - https://physiquedevelopment.typeform.com/to/ewAMxk1w



Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7



Our FULL 12-Week Glute Program is LIVE (use code POD at checkout for $25 off!) - https://dedicated-artist-6006.ck.page/fdf6fcd8da?utm_source=PD&utm_medium=podcast&utm_campaign=12WeekGluteProgram&utm_id=12WeekGluteprogram



Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes



Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes



Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app



Keep up to date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup



Grab a band tee here! - https://shopphysiquedevelopment.com



Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com



To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_



If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!



----



Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com



© 2024, Physique Development LLC. All rights reserved.

We've got a GOOD one in store for you today! Listen in as Sue and Alex hang out and answer some fun overrated/underrated and "would you rather" questions on hot topics like Lulu, Converse, and body odor. Happy Monday, let's have some fun!

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!



Timestamps:

(0:00) This or That?

(3:42) O/U - Tempo training

(5:06) O/U - Carb loading before a session

(5:58) O/U - Pre-workout

(8:51) O/U - Music during training

(9:48) O/U - Fasting

(11:28) O/U - Protein shake during exercise

(12:26) O/U - Supersets

(13:25) O/U - Lululemon

(15:33) O/U - Converse

(18:13) O/U - Deload weeks

(18:42) O/U - Morning routines

(21:53) WYR - Constantly smell BO any time you step in the gym, or never be able to shower after working out

(22:58) WYR - Never sweat during a workout or never feel sore after a workout

(23:47) WYR - Have strong arms and weak legs or strong legs and weak arms

(25:25) WYR - Give up Gatorade or protein powder

(26:08) If you could have 1 superpower, what would it be?

(27:54) Wrap-up



Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7



Our FULL 12-Week Glute Program is LIVE (use code POD at checkout for $25 off!) - https://dedicated-artist-6006.ck.page/fdf6fcd8da?utm_source=PD&utm_medium=podcast&utm_campaign=12WeekGluteProgram&utm_id=12WeekGluteprogram



Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes



Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes



Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app



Keep up to date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup



Grab a band tee here! - https://shopphysiquedevelopment.com



Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com



To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_



If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!



----



Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com



© 2024, Physique Development LLC. All rights reserved.

Today, we are discussing both of our current training stimuli and updating you on Alex’s half-marathon training. Listen in as Alex goes into detail on how he is managing his nutrition while hybrid training, how he is recovering from an injury, and what's playing in his headphones while he's running. We also cover how Sue is running the 12-Week Glute Program for a second time in pursuit of growing her glutes bigger than ever before!

For more on Alex's running journey, you can head to our YouTube channel for the latest "Run With Me" video!

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!



Timestamps:

(0:00) Catching up with Alex & Sue

(3:33) Today's topic: training updates

(3:43) Alex's current training

(9:25) Nutritional modifications to handle hybrid training

(16:37) Recovery considerations

(18:06) Alex's top advice for hybrid training

(20:41) Weaknesses that needed to be addressed to handle running better

(21:44) Have there been any unexpected changes in body composition?

(23:01) What does Alex listen to while running?

(25:14) Why a half marathon?

(26:20) Sue Vs Alex - the PD Olympics?

(31:09) Sue's current training

(40:46) Favorite exercises from the glute program

(42:20) Sue's goals for round 2 of the glute program

(44:05) The TOP thing that needs to happen to be successful

(47:24) Sue's current nutritional approach

(50:09) Wrap-up



Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7



Our FULL 12-Week Glute Program is LIVE (use code POD at checkout for $25 off!) - https://dedicated-artist-6006.ck.page/fdf6fcd8da?utm_source=PD&utm_medium=podcast&utm_campaign=12WeekGluteProgram&utm_id=12WeekGluteprogram



Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutes



Inquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutes



Interested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.app



Keep up to date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignup



Grab a band tee here! - https://shopphysiquedevelopment.com



Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

For more videos, articles, and information, head to - https://physiquedevelopment.com



To follow the team on Instagram:

Coach Alex - https://www.instagram.com/alexbush__

Coach Sue - https://www.instagram.com/suegainz

Physique Development - https://www.instagram.com/physiquedevelopment_



If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!



----



Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com



© 2024, Physique Development LLC. All rights reserved.