What does it ACTUALLY take to achieve a lean, ripped, shredded physique?

Join Philip (@witsandweights) as he welcomes Brittany and James Gatewood, the powerhouse couple behind the "Macros, Mindset, and Muscles" podcast, for an in-depth conversation about the physical and mental demands of achieving extreme leanness.

In this episode, Philip and his guests explore the rigorous journey of bodybuilding and fitness competitions. From the meticulous planning and unwavering discipline to the significant lifestyle adjustments, they lay out the real costs of getting stage-ready. Brittany and James share their personal experiences, including the sacrifices, challenges, and ultimate rewards of pushing their bodies and minds to the limit. Together, they discuss the importance of having a solid lifting foundation and the impact of extreme fitness routines.

Brittany started her fitness journey to become healthier for her children, and James began as a "hard gainer" looking to build muscle. Now, they use their expertise to coach and inspire others through Phoenix Transformations.

Tune in to discover if you're ready to take on the challenge and achieve extraordinary goals.

Today, you’ll learn all about:

2:29 Cost of achieving and maintaining a lean physique
5:06 Setting realistic expectations for fitness goals
7:02 Breakdown of the physical and mental demands of bodybuilding prep
11:47 Prep duration and the role of refeeds and diet breaks in a prep phase
15:02 The impact of metabolic adaptation and the importance of monitoring progress
21:06 Lifestyle adjustments, extreme adherence, and tips for staying on track
25:12 Sustainable practices for long-term leanness
27:36 Tracking progress and making adjustments
30:47 Symptoms and health risks associated with extreme leanness
36:26 Prerequisites for considering a bodybuilding competition
42:34 Long-term health risks of staying very lean
43:55 Real-life client success story and the benefits of a structured plan
45:35  Additional costs and considerations for competing in bodybuilding
48:57 How to connect with Britanny and James
49:36  Outro

Episode resources:

• Get your free meal prep guide (scroll to the bottom of the page) at transformwithphoenix.com.
• Podcast: Macros, Mindset, and Muscles

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