The Keto Savage Podcast Robert Sikes

To wrap up the competition season, I invited my lovely wife Crystal to the podcast to share her experience living with me during the last 33 weeks. Those who have followed me for a while know that Crystal is a source of strength and support in my life, and I couldn't have made it through this prep season without her.
 
What we discussed:
 
Prepping all of my meals and the little annoyances that come along with that (4:50) The importance of meal prepping during a competition prep season and Crystal's experience with that over the years (6:48) Relationship dynamics during the prep and the challenges we faced (12:11) Becoming intimate in different ways when my libido took a dive (18:39) Handling the total chaos of running a business and traveling with Rigel (20:29) Childcare challenges on the road and the differences between managing Rigel in a controlled environment vs. a public setting (23:22) Traveling in the rig vs. flying and which was more convenient (28:39) What it was like for Crystal to live with me during the entire competition prep phase and her opinions on the outcome (34:40) Focusing on what I'm grateful for and wrapping up this competition season (40:18) If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below!

I recently competed in the last of five competitions this season, the World's Competition for the natural bodybuilding world. It has been a long journey and for this episode, I'm giving you a recap of the competition season, my experience at world's, and everything that went along with it.
 
What you'll hear:
 
My nutrition and and other prep during peak week (2:21) Vascularity, muscle definition, and body fat percentage (5:07) Pre-show routine and backstage chaos (7:55) Disadvantageous grouping during competition (11:06) Judges' feedback (12:08) Feeling pride in what I've accomplished these past few months despite competition results (18:01) Post-competition choices for optimal physiological and psychological response (21:38) Disconnecting with the family after the competition and maintaining a workout routine (26:57) Upcoming plans and podcast episodes (29:24) If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below!

With the holidays around the corner, the temptation to over-indulge can be intense. For this episode, I welcomed back good friend and client, Greg Mahler, to help coach us on how to enjoy ourselves over the holidays without overdoing it.
 
What you'll hear:
 
Navigating holiday nutritional challenges (2:31) Planning for holiday gatherings and not sacrificing relationships for food (7:47) Incorporating more lenient macronutrient goals, allowing for occasional deviations for flavor and enjoyment (13:59) Avoiding disordered eating during the holidays (18:00) Why it's not wise to make extreme New Year's resolutions (26:27) Our experiences with family during a ketogenic Thanksgiving meal (29:07) If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below!

Due to my busy travel and competition schedule, I haven't been able to schedule podcast interviews like usual. As a result, I've been documenting my experiences during this competition season, and for this episode, I'll discuss how I maintain a positive pre-show mindset.
 
What you'll hear:
 
The psychology of preparing for a big endeavor and how it affects dopamine (1:34) How I'm feeling as I'm about to step onto the largest stage I've ever been on (2:44) The importance of mental preparation in bodybuilding (3:52) Winning a major competition in 2012 and the period of depression and disordered eating that followed (4:46) How I've made this prep season more sustainable to avoid the downfall postseason (7:39) Post-competition meal-planning and mental well-being (10:11) My nutrition plan post-competition and macronutrient targets (14:12) The importance of having a plan and support to cope with the stress after the competition season is over (18:03) My plan to relax, enjoy the moment, and be present with my supporters (22:24) If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below!
 
 

If you've listened to me for a while, you know how much I value good, quality sleep, but the fact remains that I lack in the slumber department. For this episode, I'm solo again and I discuss the importance of quality sleep and announce the details for our next giveaway.
 
What you'll hear:
 
Sleep quality vs. sleep quantity (2:33) Sleep optimization techniques for better rest and performance (4;00) Devices I use to track sleep (6:59) Reasons for sleeping in a separate bed during the prep season (7:35) Details about the Eight Sleep Pod Cover (10:03) How to win you own Eight Sleep Pod Cover (15:16)  
How to win:
 
Every $10 you spend throughout the month of November at www.ketobrick.com will get you entered to win the cover! If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below!

I'm short on time, short on sleep, and short on podcast episodes, so I welcomed my good friend and client, Greg Mahler, on the show to recap my competition at the Monster Mash.
 
What you'll hear:
 
My performance at the show and improved vascularity and symmetry (2:32) Lessons I learned during this last show, including being more personable on stage during posing (7:57) Training and nutrition strategies for my upcoming competition (10:23) Greg's experience working with me and the importance of reverse dieting after a prep (18:06) Not comparing oneself to others on social media (20:14) The growth plan for Keto Brick (23:49) Working with a coach during a competition prep (26:48) Post-competition celebration meals and meal prep (28:00) The importance of keeping your recovery meal on-plan and not being too lenient (32:56) If you loved this episode and our podcast, please take some time to rate and review us on Apple Podcasts, or drop us a comment below!