Hosted by Nikias Tomasiello, a transgender online training and nutrition coach, the Fit to Transform Podcast is the show for you if you’re committed to transfor...
How much protein should you eat in a deficit? - With Dr. Eric Helms - Ep. 141
In this episode, Dr. Eric Helms and I discuss:How much protein should you eat if you lift weights and you’re in a caloric deficit?How important is protein intake relative to all other variables in a deficit?How much protein should you eat at maintenance or when bulking?The conversation arises from a recent systematic review with meta-regression on protein intake in a deficit, which Dr. Helms contributed to alongside Dr. Martin Refalo and Dr. Eric Trexler.Links and resources:Read the original research paper: “Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression” by Refalo and colleagues – https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx Check out Eric’s IG account @helms3dmj for more posts on this paper: https://www.instagram.com/helms3dmj/ Check out the MASS Research Review: https://massresearchreview.comVisit the 3DMJ website: https://3dmusclejourney.com/ Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.htmlFollow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/Visit my website: https://www.fittotransformtraining.comSign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
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A comprehensive guide to bulking - Pt. 2 - Ep. 140
This is the second and final part of this podcast mini series on setting up and executing a successful bulking phase.Links and resources:Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.htmlFollow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/Visit my website: https://www.fittotransformtraining.comSign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
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A comprehensive guide to bulking - Pt. 1 - Ep. 139
In this two-part solo episode, I’m going to cover what you need to know in order to set up and run a successful bulking phase in a surplus, including:Mindset and expectationsWhat to prioritise and whenHow to set up trainingCalories, macros, nutrient timing, and food qualityHow to interpret scale weight, pictures, and measurementsHow to track progressWhen to stop bulkingLinks and resources:Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.htmlFollow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/Visit my website: https://www.fittotransformtraining.comSign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
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The evidence-based approach to managing your appetite - With Calvin Scheller - Ep. 138
Calvin Scheller is a bioengineering graduate and has contributed articles for several publications, such as Alan Aragon’s Research Review.In this episode, we discuss all known aspects of the science of appetite regulation, such as: How our appetite regulation system works Which factors can affect it Practical, science-based tips to help you manage your appetite and achieve or maintain a healthy body fat level … And more!Links and resources:Follow Calvin on Instagram at @calvin_scheller: https://www.instagram.com/calvin_scheller/ Get an insight into his life through his personal account @calvin.scheller: https://www.instagram.com/calvin.scheller/ Follow him on TikTok @physiologywithcalvin: https://www.tiktok.com/@physiologywithcalvin Visit his website: https://www.calvinscoaching.com/ Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.htmlFollow me on Instagram @nikias_fittotransform:http://instagram.com/nikias_fittotransform/Visit my website: https://www.fittotransformtraining.comSign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup
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I messed up! When and how to track meals out ingredient by ingredient, and is this the appropriate tool for you? - Ep. 137
This solo episode is a “sequel” to ep. 132 (“How to track calories when eating out”), in which I explore:Which is better for you: tracking meals out loosely, more precisely, or not at all?When is it better to track meals out ingredient by ingredient instead of as a single meal, as suggested in ep. 132?Practical tips when tracking ingredient by ingredientLinks and resources:Ep. 122: “A practical guide to fat loss when travelling - With Brandon Da Cruz - Pt. 1” -https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-practical-guide-to-fat-loss-when-travelling---With-Brandon-Da-Cruz---Pt--1---Ep--122-e2qg3fl Sign up for one on one coaching with me:https://www.fittotransformtraining.com/coaching.htmlFollow me on Instagram@nikias_fittotransform:http://instagram.com/nikias_fittotransform/Visit my website:https://www.fittotransformtraining.comSign up for my free newsletter:https://mailchi.mp/157389602fb0/mailinglistSign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success:https://mailchi.mp/4b368c26baa8/noquitkitsignup
Hosted by Nikias Tomasiello, a transgender online training and nutrition coach, the Fit to Transform Podcast is the show for you if you’re committed to transforming your physique, lifestyle, and mindset.
With a mix of solo episodes and interviews with his own clients and experts in the fitness and health industry, Nikias is going to help you build science-based habits to lose weight, gain muscle, and, most importantly, maintain these results for life.
If you’re ready to start your lifestyle transformation, get yourself a cup of tea (or pre-workout) and enjoy.
Ouve Fit to Transform Podcast with Coach Nikias, O "médico dos malucos" e outros mitos sobre saúde mental e muitos outros podcasts de todo o mundo com a aplicação radio.pt
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