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Send a text We sit down with JD, a natural bodybuilder and longtime coach, to unpack the shift from in-person training to scalable online coaching while keeping client care at the center. He shares candid lessons on building systems, judging criteria, and how discipline fuels both family life and competition goals. • origins in Vancouver gyms and move to Vancouver Island • COVID forcing a pivot to online coaching and business systems • flat PT rates versus rising costs and the need to scale • using platforms like Trainerize to deliver consistent service • mentorship to shorten the learning curve and avoid common traps • screening movement remotely with client video and clear progressions • crossover between athlete work, general population, and seniors • natural vs enhanced training realities and injury risk management • judging trends across divisions and the balance of size and conditioning • mindset, discipline, and modeling excellence for family and clients • plans for Masters in 2027 Instagram: @wearethefitlife Website:https://thefitlife.ca Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

Send a text We talk with coach Cliff Wilson about how small, intelligent choices in peak week, nutrition, and communication stack into stage-day wins. We push beyond trends to show why boundaries, anti-fragile systems, and better show production raise the ceiling for natural bodybuilding. • Cliff’s path from athlete to full-time bodybuilding coach • Early wins from doing things differently • How peak week can improve five to fifteen percent • When to adjust sodium and potassium with carbs • Fast vs slow metabolism peaking strategies • One-variable testing and cleaner observations • Why newer coaches should master carbs first • Boundaries, written check-ins, and better decisions • Traits that separate world champions • Resilience after slips and bad placings • Training and prep under menopause and injury • Lessons from WNBF Asia on pro-level production Instagram: @cwteamwilson Website: https://www.teamwilsonbb.com Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

Send a text We recap WNBF Calgary with athlete results, and how judging standards play out across stacked lineups. We share training and nutrition tactics for off-season success, plus a clear plan to beat post-show blues with structure and support. • Calgary trip highlights and vlog mention • Off-season weight caps and stage return timelines • Stubborn fat patterns and targeted training myths • Pro show highlights, peaking twice, and taper value • Bikini short analysis and judging standards • Volume experiments for naturals during prep • Recovery diet steps to navigate post-show blues • Support systems, food reintroduction, and coaching continuity If you haven't watched the vlog, hop onto our YouTube channel and check it out. If you like those videos, please like, subscribe, and comment. Also, if there's any particular topics that you want to have us discuss, leave it in the comment section below. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

Send a text In this full-length episode, we sit down with Alberto Núñez, professional natural bodybuilder and coach with 3DMJ, to dive deep into the realities of training, nutrition, and mindset for long-term success in fitness. Alberto shares insights on: The evolution of bodybuilding and his personal journey.Contest prep strategies, peak week, and recovery post-show.Training philosophies for both competitive athletes and lifestyle clients.How to balance longevity, performance, and aesthetics.The mental side of coaching and being coached.Whether you’re preparing for a competition, trying to maximize your training, or simply want a healthier relationship with fitness, this episode delivers both practical advice and inspiration. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

Send a text We explore the limitations of AI-generated workout programs and discuss when to make changes to your training regimen for optimal results. • AI-generated workout programs often prescribe excessive volume without understanding fatigue management • Progressive overload should be applied intelligently rather than mechanically adding weight each session • Multiple factors determine when to deload including sleep quality, hydration, stress, and joint health • Consistent bad workouts for 3-5 sessions in a row typically indicate a need to deload • Maintaining the same exercises is often better than changing programs due to boredom • Increasing calories and hydration can sometimes resolve apparent plateaus without needing a deload • Accountability remains the biggest advantage human coaches have over AI training programs • Exercise selection should only change when progress has stalled for extended periods or joint pain develops • Bodybuilding requires consistency with the same exercises over long periods for optimal results • The future may combine AI knowledge with human accountability for optimal coaching experiences Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

Send a text Sam Kaplan shares his journey as a natural bodybuilder who has competed in seven shows and is currently preparing for his fifth competition season. He offers insights from years of experience that have shaped his approach to training, nutrition, and the mental challenges of bodybuilding preparation. • Started lifting at age 12 in his uncle's home gym with basic equipment • Won his first bodybuilding competition despite having no expectations or prior experience • Evolved from fighting hunger during prep to embracing it as part of the process • Reduced training frequency from seven days to four days per week for better results • Discovered that post-show recovery can take up to six months for appetite and psychology to normalize • Planning a longer, less invasive prep approach for the upcoming season with a maintenance phase • Focusing on improving weak areas including traps, delts, and conditioning in specific body parts • Will compete in WNBF Vancouver and WNBF Kelowna in the bodybuilding division If there's something that you want to work towards, then why not work towards it? Instagram: @jadeathletics Youtube: @samuel.n.kaplan Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

Send a text Brandon and Adrian discuss their current offseason strategies, challenges in building muscle naturally, and optimal approaches for long-term physique development. • Brandon is currently at 180-183 lbs, aiming to reach 190 lbs by December/January • Adrian has gained about 10 pounds post-show and plans to reach 71-75 kilos in his offseason • Both agree natural bodybuilders may need 2-3 years between shows to make significant improvements • Brandon aims for 0.25-0.5 lbs weight gain per week to maintain a healthy approach • Pushing beyond your body's comfortable weight can negatively impact health markers like blood pressure • Maintaining 7,000-8,000 daily steps helps with digestion, mood, and nutrient partitioning • Addressing muscle imbalances through unilateral movements is important during offseason • Using machines like hack squats and leg press can be more joint-friendly than barbell squats • Research suggests dumbbells may provide better chest development than barbells or machines • Both will attend the upcoming Calgary show, with plans to check out The Realm gym For beginners, gaining 1-3 pounds per month might be appropriate, while experienced lifters should aim for 1-2 pounds monthly. Focus on giving yourself enough time in a gaining phase rather than trying to stay shredded year-round. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

Send a text Eric Helms shares his journey from amateur to WNBF Pro and his preparation for upcoming shows in Taiwan and Sacramento. He discusses how his approach to competition prep has evolved to create a sustainable bodybuilding lifestyle where the difference between off-season and prep is minimal. • Getting his WNBF Pro card in 2023 after 17 years of competing in natural bodybuilding  • Planning to compete at the WNBF Taiwan show in October with nearly 400 competitors • Aiming to earn a Classic Physique pro card while also competing in the Pro Bodybuilding division • Creating a sustainable approach by making small modifications to his daily routine rather than drastically changing his lifestyle • Moving away from strict macro tracking to a more auto-regulated approach based on biofeedback • Developing body awareness through experience to make real-time adjustments to nutrition • Understanding that novice competitors should start with structured approaches before developing intuitive skills • Upcoming release of the 3rd edition of the Muscle & Strength Pyramid books with completely updated content • Working on the Iron Culture documentary with expected release later this year • Why advanced competitors should strive to bring their off-season and competition habits closer together Follow Eric at @helms3DMJ on Instagram to stay updated on his competition journey and upcoming content releases. MASS: https://massresearchreview.com/ 3DMJ: https://3dmusclejourney.com/ Muscle and Strength Pyramid: https://muscleandstrengthpyramids.com/ Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

Send a text Genetics significantly influence your bodybuilding potential, but understanding your limitations can help you maximize your physique through strategic training and posing techniques. • Brandon and Adrian analyze their own genetic structures and limitations • Brandon describes his naturally dense abs and wider waist • Adrian shares his excellent V-taper but struggles with muscle thickness and stubborn body parts • We examine "genetic elite" natural bodybuilders like Jeff Seid, David Laid, and Will Tennyson • Even those with elite genetics have specific weaknesses • Scientific research suggests training in lengthened positions may affect muscle growth differently • Most natural bodybuilders never truly reach their genetic ceiling due to insufficient long-term training • The first five years yield the most dramatic results, but growth continues for decades with proper training • Performance-enhancing drugs don't erase genetic limitations • Success comes from focusing on controllables: consistency, nutrition, and training longevity Comment below or DM us if you want our assessment of your genetic potential for bodybuilding. Remember to follow us on Instagram and subscribe on YouTube! Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

Send a text We explore the psychological aspects of bodybuilding competition, from managing expectations to building friendships with competitors, and share our personal journeys to achieving pro cards in the WNBF. • Managing comparison with other competitors through social media • How low expectations can lead to better competitive outcomes • The importance of maintaining composure during stage positioning • Building supportive relationships instead of rivalries backstage • The journey becomes easier with each competition experience • The value of starting prep early to avoid rushing into conditioning • How posing coaching and experience contribute to competitive success If you're thinking of competing this year, the Calgary show is about 15 weeks out, so now is the time to start preparing. DM us with any questions or topics you'd like us to cover in future episodes. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

Send a text We explore post-competition recovery, supplement efficacy, and navigating the often confusing world of sports nutrition while debunking common misconceptions. • Gaining 6 pounds after a bodybuilding show can be normal with increased sodium, travel inflammation, and slight diet adjustments • Creatine remains one of the most evidence-based supplements with benefits beyond muscle building • Pre-workout supplements can cause anxiety in some individuals while caffeine from coffee may be better tolerated • Tainted supplements pose a significant risk for competitive natural bodybuilders • Third-party tested supplements like those from Legion, Revolution Nutrition, and even Walmart brands tend to be safer choices • Supplementation should only come after mastering nutrition, training, sleep, and stress management fundamentals • Current WNBF Canada competition schedule includes upcoming shows in Edmonton, Ontario, Saskatchewan and Calgary If you're looking to compete in the fall WNBF Canada shows, now is the perfect time to start preparation. Reach out to us if this is your first competition – we'd love to help guide you through the process. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

Send a text Kristen celebrates earning his WNBF pro card after 14 years of dedicated training, marking the culmination of his natural bodybuilding journey that brought both relief and peace in that moment of achievement. • Natural bodybuilding competitions are increasing in both competitor numbers and quality, with WNBF shows now matching or exceeding CPA shows in some regions • Exercise execution nuances significantly impact muscle development, particularly for incline presses where rib position and hand path affect upper chest activation • The "iliac row" effectively targets lower lat fibers but requires proper form to prevent rear delt fatigue and maximize back engagement • Training to failure varies by exercise type—machine movements can go to complete failure while compound exercises require stopping when form deteriorates • Muscle maturity develops over years of consistent training, creating denser, striated tissue that presents better on stage • Competition prep should start well in advance with small, sustainable deficits rather than aggressive approaches • Peak week strategies should reduce training volume, decrease cardio, and focus on glycogen replenishment rather than intensifying efforts Reach out to us on Instagram if you're interested in coaching or have questions about competition prep. You can either fill out the application in our bios or send us a direct message. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

Send a text Bodybuilding competitions already demand meticulous planning, but competing away from home introduces a whole new level of challenge that requires strategic preparation and adaptability. • Planning meals for travel requires adapting to transportation limitations and researching what food items are allowed on flights • Protein bars, rice cakes, cereal, and shelf-stable protein drinks like Fair Life become essential when fresh meals aren't feasible • Booking accommodation with kitchen facilities near grocery stores and gyms minimizes stress and maintains consistency • Hotel gyms with limited equipment require creative solutions like higher rep training, supersets, and focusing on contraction over heavy weight • Eating out during prep requires choosing simple, trackable foods and overestimating calories to account for restaurant portion inaccuracies • Arriving several days early helps manage time zone changes, water retention from flights, and gives time to settle into the environment • Experimenting with peak week protocols before competition prevents day-of surprises and reduces stress • Packing a small bag with food, bands, competition number, and posing suit ensures everything is organized on show day If you're planning to compete or have questions about managing your prep while traveling, reach out to us through Instagram - we're always happy to help you plan your next competition season! 00:00:10 Episode Introduction 00:03:29 Food Prep While Traveling 00:07:01 Finding Suitable Accommodations 00:12:47 Training on the Road 00:17:26 Eating Out During Prep 00:26:11 Supplements to Pack 00:30:25 Show Day Preparation 00:35:55 Peak Week Protocol Tips 00:42:10 Closing Thoughts and Advice Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

Send a text Krysten Janzen, WNBF Bikini Pro and certified prenatal/postnatal coach, shares her personal pregnancy journey and evidence-based advice for strength training during pregnancy. She discusses launching her Strong Mamas app to combat misinformation and help women maintain fitness throughout pregnancy and postpartum recovery. • Breathing techniques and core training significantly change during pregnancy but are crucial for labor and recovery • New research shows the Valsalva maneuver (breath-holding during heavy lifts) is safe for experienced lifters during pregnancy • Women who continue their regular training style throughout pregnancy often experience fewer postpartum symptoms • First trimester requires no additional calories, while second trimester needs 300-400 more calories and third trimester about 500 more • Strategic management of cravings involves consuming protein and water before indulging to prevent overindulgence • Light walking and deep core breathing exercises can begin immediately after delivery to speed recovery • Modifications to training like calisthenics should focus on comfort level and gradually adapting movements as pregnancy progresses • Posterior chain strengthening is particularly important during pregnancy to prevent back pain from postural changes • Many successful competitors have earned pro cards after having children, debunking myths about post-pregnancy competition Timestamps: 00:06:20 Breathing Techniques and Core Training Modifications 00:10:45 Strength Training Safety During Pregnancy 00:13:53 Nutrition and Managing Cravings 00:20:29 Post-Pregnancy Recovery and Returning to Training 00:23:45 Calisthenics Modifications During Pregnancy 00:28:45 Competing After Pregnancy and WNBF Show Find more information at thenattyhour.com and follow Kristen's pregnancy journey through her Strong Mamas app. Study Link: https://pubmed.ncbi.nlm.nih.gov/36331580/ Krysten Janzen: Instagram: @krystenjanzen Strongmama: @strongmamasapp Website:  thenattyhour.com  Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

Send a text We examine the realities of physical transformation and share insights on how to accurately measure progress beyond what you see in the mirror. Drawing from our competition prep experience, we explore stubborn fat areas, transitioning from regular training to competition, and managing social obligations while staying on track. • Using multiple metrics (progress photos, waist measurements, bioelectrical impedance scans) to track changes objectively • Strategy for first-time competitors: aim 10-15 pounds lower than your initial target weight guess • Realistic expectations about stubborn fat areas - lower abs and obliques are last to lean out, even for competitors • Managing social events during prep through strategic pre-eating and protein prioritization • Understanding true refeeds versus untracked "free meals" • Psychological symptoms of prep often appear before physical ones • Consistency level directly correlates with results - 70-90% adherence yields 70-90% of potential results • For summer body goals, start early and aim for 1-2 pounds of fat loss per week Ready to transform your physique or step on stage? DM us on Instagram or find the application form in our bio to learn how we can help you achieve your goals. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie