Next Level Personal Training

I’ve been hearing this newly fabricated ‘runaway metabolism’ term thrown around a lot lately, so I thought I’d make fun of it (it’s been a while :).
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From what I can gather so far (as with all made up terms, the meaning will change week to week), the term is mostly used when an athlete is struggling to fill out during their peak week carb load. When this happens, they’re said to have a ‘runaway metabolism’, e.g., they burn through the added carbs so much so that they can’t increase or even maintain glycogen stores/muscle fullness. Supposedly their metabolic rate is increasing (via the added carbs/calories) SO much so that the entire calorie/carb increase is offset, and further calorie/carb increases just continue to be offset by further increases in metabolic rate. I won’t get into the irony of these same athletes/coaches doing a complete 180 a week later, with that whole ‘we need to increase calories gradually post-comp because it takes time for your metabolism to come back’, but I will just point out the hilarity and leave it at that. (Continued in comments…)

12 week before and after pics are for coaches who aren’t sure the client is going to have a good 2 year before and after pic. Since we think long term, we showcase long term. 100% PED/HRT-free transformation, with plenty more improvements to come 😎💪🏆🏆

Another overall win for at this past weekend! She’s now taken the overall and won every class she’s entered in all 3 regional shows since she began competing 15 months ago. And top 5 at Nationals last year…her first national show. 12 days to go until 😎💪

6.4 weeks until takes the stage at , her 2nd national show. This is just her 2nd full season, and already had a top 5 placing at Nationals last December, all without any PEDs or HRT. I decided to run the numbers to see how her rate of weight loss compares to her 2 other preps. And as always, rate of weight loss is basically the same. In fact, it’s slightly faster this prep, with LESS cardio!
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Some details for any fellow nerds out there:
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1. While .7 to .9 lbs weight loss per week might not sound appealing, it’s EXACTLY what you would want as a PED/HRT free competitor. We’d see muscle loss if we went much faster.
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2. Lbs lost was determined by deducting the 7 day rolling average end weight from the 7 day rolling average start weight. This way we were able to avoid potentially comparing a single day where the scale may have been temporarily up to a single day where it may have been temporarily down.
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3. We counted her weekly cheat meal days as +300 calories over her daily calorie target, since that’s how I prescribed them for her. She does everything I tell her, because she likes winning hehe. We counted her refeed day calories in the total as well…everything is accounted for.
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4. She doesn’t track steps! A lot of my clients do, but she doesn’t, because we’ve never needed to. This is significant in the sense that it means we haven’t done anything to ‘artificially’ offset any down-regulation/reduction in NEAT/energy constraint/etc. So if any significant metabolic adaptation were going to occur, we’d be able to see it, because we’re not attempting to offset it with more activity. This is a good choice for someone with a fast metabolism (because she moves a lot) like Nicole. If we did the generic ‘increase your step count because your NEAT is going to drop’, but her NEAT DIDN’T drop, she’d end up in a much larger deficit than we would want (remember all the individual variability in the NEAT studies…some people’s NEAT doesn’t drop much if at all in a deficit).
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5. Each post-comp period we more or less brought calories straight back up to her highest prior intake, and cardio straight back down to pre-cut levels. First post-comp I was a tad more conservative…we initially only bumped them up from 1725 to 2150. We quickly decided she needed more, so we went to 2600 after the first couple weeks post-comp. And then 2750, and eventually back down to 2600. We then knew that we should go straight to 2600 for future post-comps, so that’s what we did. Rate of weight regain for a given calories consumed was basically the same for both post-comp periods, and we expect that to be the case this upcoming post-comp as well (why wouldn’t it be?).
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6. I’m not surprised by any of this lol…any time I have a client who is consistent/regimented/precise enough that we can do this type of number crunching, this is essentially what we see. I DO NOT think we would see this if we took the more common approach of reverse dieting/gradually increasing calories/decreasing cardio post-diet, unless we treated it as a separate ‘health phase’, and then ALSO had our usual few months of higher cals/building on top of that. But that would mean competing far less often, and as you can see, it’s just not necessary.

26 years as a FULL-TIME trainer today! Decided to go through my old client files from 1997-2003-ish, for the first time since then. Is it true that trainers were all a bunch of bro’s (slang for people who don’t science lol) back in the day? Let’s have a look 😆

No need to lock people into long term contracts or 12 week pre-pays when you know you’re good! 6 uninterrupted years with , all 100% online. 🥳😏😎

Congratulations to for being named one of only two new sponsored athletes!
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Posted • I am incredibly excited to announce that has chosen me to be their newest sponsored athlete 💪🏻🔥

It is an honor to have their support as I continue down my bodybuilding journey. This means the world to me, and I’m more than ready to bring my absolute best this 2023 season!

Thank you and for allowing me to have this opportunity. Let’s do this! 🤩

Welcome to the team ! 💪🏆🏆

All via 100% online coaching 😎🏆🏆🧠

I dug through thousands of icons to find the perfect one 😂