Eat Train Prosper

Bryan shares his recent birthday experience and its impact on his training. Aaron discusses his upcoming pro debut and the challenges of weight management. The importance of personal goals in fitness and how they affect motivation. Brian's return to deadlifting after an injury and his training strategy. Aaron's experience with weight loss leading up to his competition. The significance of emotional well-being in training and competition preparation. Discussion on the practicality of different training methodologies. The impact of body weight on performance and health. Aaron's plans for post-competition training and lifestyle changes. Reflections on the balance between strength training and cardio. Timestamps: 00:00 Introduction and Personal Updates 08:59 Training and Nutrition Plans 18:13 Preparing for the Pro Show 27:35 Post-Show Plans and Future Goals 31:28 Fertility Restoration and Personal Goals 33:19 Muscle Fiber Specific Training: The Beardsley Model 45:29 Balancing Training Approaches and Personal Goals training, nutrition, bodybuilding, mens physique, weight management, mens fitness goals, strength training, active lifestyle Work 1:1 with Aaron ️https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for Coaches ️ https://strakernutritionco.com/macronutrient-reporting-check-in-template/ Paragon Training Methods Programming ️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ️https://evolvedtrainingsystems.com Find Us on Social Media ️IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

In ETP197, we dive into a full-spectrum Q&A for August 2025. We catch up with a few personal updates, then tackle a range of topics. Technique, cardio planning, adjusting nutrition from labs, sleep strategies, protein intake, and current theories on intra-week atrophy. We explore the growing popularity of Hyrox and much more this month.  Timestamps: 00:00:00 - Personal Updates 00:05:38 - How deep should we go on a fly-type movement for the chest? 00:09:00 - As an avid runner, I’m having soft tissue issues and plan to switch to bike for a while. How should I go about creating a 3x/week cardio plan? 00:13:26 - Are you guys making any changes to your diet after reviewing your blood work a few weeks ago? 00:15:10 - What are your best tips for improving sleep and how bad would sleep have to be before you go explore alternative approaches, like sleep studies, exogenous hormones etc…  00:20:53 - I understand the whole 1g of protein per lb of BW thing, but does that change in a cut vs bulk? People say you can’t overeat protein but what actually happens?  00:25:06 - If I want to construct a program that has different movements for the same muscle group across 3 different sessions, how can I know I am training the same muscle fibers with these varied movements and not cause atrophy?  00:32:01 - If I wanna do the new Bryan’s program, are there swaps for home gym?  00:32:58 - How to approach single arm training when there is a strength discrepancy?  00:36:30 - What’s the obsession with Hyrox these days? 00:41:14 - When it comes to hypertrophy, how useful are really low reps, like sets of 2-3? 00:44:29 - After taking 8 weeks off due to a bad back injury, my strength came back rapidly and ultimately surpassed my prior levels. How? 00:47:11 - Any hypertrophy benefits to doing reverse hypers?  00:48:33 - 2x vs 3x frequency? Is 3x really worth it?  00:49:46 - What’s your next experiment?  00:52:29 - Is Hybrid training just old school strength and conditioning?  00:54:48 - Can you discuss who might benefit from using a weight vest? 00:57:44 - What could I expect from maingaining? 01:00:57 - What are your opinions on intensifiers like drop sets, rest pause, etc. 01:02:49 - Can you explain the difference between the lateral raises and the Y raise? 01:04:37 - What to adjust in a deficit when you start to lose muscle and gain some body fat according to an InBody? 01:08:35 - Ideal rate of change for a lifestyle client looking to lose fat and knowing when to make the calorie or cardio adjustment? 01:12:26 - Electrolytes for those of us that train in a hot environment? 01:14:25 - Ideal lean building phase rate of gain for an enhanced lifter's first cycle? Work 1:1 with Aaron ️https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for Coaches ️ https://strakernutritionco.com/macronutrient-reporting-check-in-template/ Paragon Training Methods Programming ️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ️https://evolvedtrainingsystems.com Find Us on Social Media ️IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

In Eat Train Prosper #196, we talk with Connor St. Jean, a WNBF Professional Bodybuilder and Online Physique Coach, about his experiences in Natural Bodybuilding, recent competitions, and the particulars of contest prep. We discuss the evolution of natural bodybuilding federations, common misconceptions specifically about natural bodybuilding, and the importance of truly being in contest shape. Connor shares about prep pacing, cardio strategies, nutrition, and the psychological aspects of maintaining physique post-competition. We wrap up with the conversation with some input on movement quality, Connor’s tips for chest pressing mechanics, and his immediate future contest plans. Timestamps: 00:00:00 Introduction to Connor St. Jean 00:03:01 Connor's Journey into Bodybuilding 00:05:51 Natural Bodybuilding Federations 00:08:59 Misconceptions About Natural Bodybuilding 00:11:54 The Evolution of Conditioning Standards 00:14:50 The Balance of Conditioning and Muscularity 00:17:41 Insights from Recent Competition Prep 00:20:40 Cardio and Training Strategies in Prep 00:23:32 Nutrition Strategies for Contest Prep 00:26:36 Final Thoughts on Natural Bodybuilding 00:33:29 Managing Volume and Fatigue in Bodybuilding 00:42:10 Caffeine and Stimulant Strategies During Prep 00:53:44 Post-Show Recovery and Future Plans 01:00:16 Improving Chest Development Through Better Pressing Mechanics Work 1:1 with Aaron ️https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for Coaches ️ https://strakernutritionco.com/macronutrient-reporting-check-in-template/ Paragon Training Methods Programming ️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ️https://evolvedtrainingsystems.com Find Us on Social Media ️IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST

In ETP #195, we break down Aaron’s journey to earning his IFBB Pro Card. From the adrenaline of show day to the quiet low points that hit once you see your competition. We share exactly what went into Aaron's prep: the training, the posing grind, and the mental side of the equation that makes or breaks a successful stage outcome. We follow this up with a deep dive into our most recent sets of blood work. Bryan walks through his latest lab results and some health markers he’s watching closely, and then Aaron pulls back the curtain on his own labs and how PED usage ties into the bigger health picture. We wrap with some honest reflection on chasing elite goals without losing sight of longevity. Timestamps: 00:00:00 Celebrating a Milestone: Aaron's Pro Card Achievement 00:09:48 The Emotional Rollercoaster of Competition Day 00:20:23 The Art of Posing: Confidence and Technique 00:29:44 Blood Work Insights: Balancing Health and Lifestyle 00:31:01 Bryan’s Blood Work Review 00:31:08 Cholesterol and Cardiac Health Insights 00:35:00 Understanding Inflammation and CRP Levels 00:35:55 Blood Sugar and Insulin Resistance Concerns 00:39:01 Kidney Function and Creatine Impact 00:40:42 Thyroid Function and Hormonal Balance 00:43:42 Hormone Panel Analysis and Estradiol Levels 00:48:50 Complete Blood Count and Immune Function 00:51:13 Dietary Impact on Uric Acid and Kidney Health 00:53:46 Fatty Acids and Omega-3 Index 00:55:38 Vitamin Levels and Sun Exposure Effects 00:57:16 Aaron’s Blood Work Review 01:01:38 Reasons for Elevated Creatinine 01:05:26 Aaron’s Comically High Estradiol Work 1:1 with Aaron ️https://strakernutritionco.com/nutrition-coaching-apply-now/ Done For You Client Check-In System for Coaches ️ https://strakernutritionco.com/macronutrient-reporting-check-in-template/ Paragon Training Methods Programming ️ https://paragontrainingmethods.com Follow Bryan's Evolved Training Systems Programming ️https://evolvedtrainingsystems.com Find Us on Social Media ️IG | @Eat.Train.Prosper IG | @bryanboorstein IG | @aaron_straker YT | EAT TRAIN PROSPER PODCAST