Episodes

The Drop Set – Episode 189 Today on The Drop Set…it’s just me! Sorry to disappoint – I’ve got another interview going online soon but I wanted to get this up first since I had some time set aside to record it and give everyone an update on how my prep is coming along. Also a couple questions tackling “things to know for a first show” and how to incorporate eating out into attempt to be ‘on plan’.

The Drop Set – Episode 188: Alexis Urso Alexis Urso is the President & CEO of Made2Macro, a custom meal prep service provider based out of Florida. In our wide-ranging interview we talk about her business and how it works, some general meal strategies and ideas, what she’s up to and what’s in store for her business in the future.

The Drop Set – Episode 187: Kelly Lynn Nauyokas On The Drop Set today our VERY FIRST repeat guest, IFBB Figure Pro, prep coach and posing coach Kelly Lynn Nauyokas returns for a very casual chat about just about everything – you know how we roll here.

The Drop Set – Episode 186: IFBB Figure Pro Paige Sabedra Today on The Drop Set I welcome Paige Sabedra, a long-time listener and contributor the podcast and brand new IFBB Pro, having won her card at the USA’s at the end of July. We discuss her plans for the future and her somewhat convoluted path to turning pro this year, with all the up’s and down’s that went with it. Paige also has her own podcast that you can listen to here: https://www.youtube.com/channel/UC3v3vXW05NCgnD2O6y7f4vA/featur...

The Drop Set – Episode 185 Today I welcome IFBB Pro Theresa Ivancik on to the podcast to talk about a little of everything. Theresa has been competing since 2007 and has loads of experience not only competing at a high level but also as a coach, trainer, and gym owner as well. Listen in and get a fresh perspective on bodybuilding from someone who lives it.

The Drop Set – Episode 184 In today’s episode I’m joined by Stephanie Marie, and IFBB Pro WPD competitor turned bodybuilder who has become an active voice in speaking out against extreme diuretic and AAS protocols that are causing prolonged health issues in competitors and sometimes even death at a show or shortly after. In summary, because this is extremely important: whoever your coach is, follow nothing blindly. Ask questions. If you are asked to take something, make sure you know what it i...

The Drop Set – Episode 183 In this WELCOME BACK episode following an unplanned summer hiatus, I cover a lot of ground: bringing you up to speed on my studio time and my prep so far, and also touching base on some industry losses and peak week protocols gone wrong.

The Drop Set Episode 182 In today’s episode I interview my client Jacob Koch, offering a first-timers perspective on the world of competing in the NPC.

The Drop Set – Episode 181 0:00 – personal update from me on why I was MIA last week in spite of my plans to the contrary. Also, TV and lawn updates (because you asked for it)! 16:10 – let’s have a chat about vacations in the post-pandemic (too early to say that?) world and how it can impact your physique-related goals 27:35 – I’ve said before and now I’m saying it again: progress pics and posing – it’s for everyone!

Episode 180: IFBB Pro Kelly Lynn Nauyokas

The Drop Set – Episode 179 Cutting right to the chase in this one! 3:58 What’s an appropriate rate to build muscle at? Or maybe more accurately phrased: how can I ensure I’m building muscle at an appropriate rate? 19:57 Time for a slightly more in depth chat on body dysmorphia. What is it, how real is it, how common is it, and is there anything you can do about it? 29:25 I wanted to touch on what I consider to be appropriate expectations for a first show, and how to prepare yourself in the b...

Episode 178: Q&A Grab Bag Whoa – we’re back with a vengeance! Lots of topics covered today, details and timestamps below: 5:40 Bernard with a conversation starter on the BEST times for lifting, cardio, etc. 13:45 Anthony is asking about meal timing and the possible downfalls of combining multiple meals into one. 18:36 Marc from IG asking about the possible benefit of dietary breaks 22:24 Scott from IG checking in on total volume when it comes to more elaborate anabolic cycles vs. simpler on...

Episode 177 – Macros From the Ground Up In today’s “like a phoenix rising from the ashes” episode, we go over an absolute “assuming nothing” approach to macros, from what a macro is all the way through to constructing and revising a macro-based meal plan to hit a specific set of targets. If this has mystified you in the past, you CANNOT miss this.

The Drop Set – Episode 176 FINALLY back in business after an extended hiatus! Today I briefly catch you up on my home gym situation and a big announcement, and then dig in on 2 topics: How to step up your game and change expectations, using top level competitors as a measuring stick I go about trying to fix competitive bodybuilding, with a big emphasis on the scoring system. And along the way, a couple random rants and a fair bit of profanity. You’ve been warned!

The Drop Set – Episode 175 2:02 – The ever-critical LAWN UPDATE! 6:17 – Let’s talk about some pandemic-related changes to show format and how this can be a GOOD thing in the long-term 24:16 – Bethany (GA) asking about protein intake – what’s ideal, what are the concerns about going high and what other considerations should we have? 29:56 – FINALLY closing the loop on our conversation about stim-free pre-workout products, with some recommendations from Sally (WA) and Matt (via IG) 38:53 – Ta...

The Drop Set – Episode 174 0:00 – Intro with new music! 0:43 – Our album is OUT! And no I’m not going to stop talking about it, sorry! 10:00 – A question from Brendan (a current client) asking about the risks and benefits of TRT, so let’s dive in for a full on primer on why it’s good, what to watch for, and what you can expect. 24:10 – Kristen submitted a question through the website asking for some guidance on macros during pregnancy – I had a few reservations but also here I outline my ove...

The Drop Set – Episode 173 0:34 – Welcome back to me! Hiatus is OVER 2:45 – Updates and results from client shows 17:02 – Things that make me leave the house (note: short list!) 20:30 – An overdue album update! The official release date is 8/13, next Thursday! 27:00 – An update on my home gym which is feeling pretty ‘done’ and well put together now!

The Drop Set – Episode 172 0:00 – Coming in right at the start with an update from Erin (MN) on how things are working on stage and with spectators at her show next weekend 11:02 – Dannah (MN) asking about judging preferences in terms of size vs. conditioning 22:48 – Drew (WA) asking about pre-workout supplements – safe, effective? 28:00 – Story time! It’s Drew’s fault, but she wanted to hear the story about how I got to where I am now – so, strap in and let’s go on a ride!

The Drop Set – Episode 171 0:00 – Lots happening over here but you get a sample of some new music (with more in the outro too!) and a recap on what’s keeping me up at night (hint: it’s dubstep) 11:08 – Martina (KS) has questions about SARMs – possible compounds/cycles, sources to recommend, and more – I promise you my answer here will be vague enough to make your head spin! 20:51 – Tasha (TX) is wondering about a ‘metabolic floor’, if your maintenance level intake changes over time 27:01 – D...

The Drop Set – Episode 170 0:00 – A big announcement, a rant, and more – we’re coming in hot! Except for the first 3 minutes where I futz with my audio settings because it’s a new computer and nothing is quite right! 2:30 – Erin (MN) sharing some quarantine stories from home…tales from the dark side! 6:27 – Bethany (GA) asking about having fats and carbs together…a problem? 13:01 – Bethany (GA) AGAIN, double dipping! (totally allowed) This time asking about cardio during the off-season and h...

The Drop Set – Episode 169 0:00 – A big announcement, a rant, and more – we’re coming in hot! Except for the first 3 minutes where I futz with my audio settings because it’s a new computer and nothing is quite right! 20:45 – Katie (ID) – let’s talk plie squats! 29:08 – Drew (WA) calling in with a quarantine report and a positive perspective! 37:15 – Katie (ID) again sharing her quarantine story – another positive take!

The Drop Set – Episode 168 0:00 – Back for more! This is the ‘randomness’ component of the episode where I share (and talk about) some new music, and give updates on my home gym activities, new computer build, and other crap that probably no one cares about 27:13 – finally, a different voice! Kristen (FL) is asking about intermittent fasting, and while I offer some thoughts there I go off on a few tangets as well. Hi, have you met me? 40:16 – Debra (HI) lobs a softball at me regarding waist t...

The Drop Set – Episode 167 In today’s special edition of The Drop Set, it’s straight and to the point. Gyms in some southern states are getting ready to reopen as early as 4/24. Is this a good move? As someone who is likely eager to get back to the gym, should you? How do you know? What can you ask of your gym to help decide if it’s safe for you or not? All discussed here in a lean and trim 13 minute special episode!

The Drop Set – Episode 166 0:00 – Hey, it’s me again! A few opening words of encouragement, reality, and a quick update on where I’ve been. 10:19 – Kaia (AZ) – her husband is looking to build some muscle but has a routine that is really not suited for that goal – how should we proceed here? 16:41 – Erin (MN) is asking about the difference between HIIT and LISS, and also wants to get NEAT. Let’s dig in, lots to cover here! 32:32 – Kaia (AZ) is back with questions about tempo – always a favori...