Train. Eat. Think. Episode 27 - We Return / Post show chat

Francis Melia and Benjamin Yeezus cover scale fixation in both dieting and muscle-building phases, including the identity and emotional pressures attached to a target weight.A person who expects to reach beach lean condition after losing 15 pounds may discover they need to lose another 15-20, making realistic expectations and patience essential.Getting very lean can reveal strengths and lagging muscle groups, giving athletes a clearer starting point for an improvement phase.We distinguish losing scale weight from losing body fat, and explain how beginners or returning trainees may build muscle and lose fat while weight barely changes.Key TopicsEvaluating strength, training performance, clothing fit, measurements, energy, digestion, and progress photos alongside or instead of JUST scale readings.For gaining phases a measured timeline and assessing progress rather than rushing toward a number.Maintaining cardio, steps, health, and sustainable habits can support a more successful muscle building phase.Progress photos and regular, candid coach check ins help evaluate changes that a scale alone cannot show.For online 121 coaching enquiries/informationPlease contact Francis on X/Instagram @coachfhm or email [email protected] Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  Thanks for listening. See you next week :D 

Our 28th episode and in this we explain how to stay consistent with training and nutrition through the busy final weeks of the year without giving up social time.We cover practical ways to preserve momentum, including scoring core habits, adjusting training, planning treats and alcohol, and avoiding that debilitating all-or-nothing thinking. Let's aim to start January from the strongest possible position!Key TopicsThe -ber months are a stress test for habits, not a reason to abandon progress.Preserve simple anchors. Balance a fat-loss goal with memorable occasions.Manage alcohol thoughtfully. Avoid reacting to short-term scale changes at this time.Start January with momentum by maintaining workable habits. For online 121 coaching enquiries/informationPlease contact Francis on X/Instagram @coachfhm or email [email protected] Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  Thanks for listening. See you next week :D 

Train. Eat. Think. Podcast returns as hosts Francis Melia and Benjamin Yeezus unpack Francis’s three show natural bodybuilding season and the physical and mental demands of reaching stage condition. They discuss the jump from photo-shoot leanness to roughly 5% body fat, recovering after a difficult second show result, and using the post show phase to rebuild safely and prepare for a stronger return and also getting the chance to finally meet up! Join us. Key Topics Being 5% body fat - the impact. Post show focus and control. Dealing with things out with your control like placings.How to react correctly."What's next..."For online 121 coaching enquiries/informationPlease contact Francis on X/Instagram @coachfhm or email [email protected] Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  Thanks for listening. See you next week :D 

In this episode, Ben and Francis discuss the psychological aspects of fitness journeys. How to make rational decisions amidst emotional reactions and the importance of patience. As always we share real world examples and practical advice for sustainable progress.Key  topicsPsychology of dieting and training.Role of coaching and data in decision making.The importance of patience and long term perspective.Scale weight fluctuations and their causes.For online 121 coaching enquiries/informationPlease contact Francis on X/Instagram @coachfhm or email [email protected] Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  Thanks for listening. See you next week :D 

In this episode, Francis and Benjamin discuss the realities/pitfalls of main gaining, debunking myths, and sharing practical insights on muscle building and fat management. We take deep dive into who can benefit from main gaining, how to implement it effectively, and common errors to avoid.Don't believe the hype on this term!Key TopicsDefinition of main gaining and who can benefitThe realworld application versus scientific theoryThe importance of slight surplus and disciplined trackingPsychological aspects of staying lean and gaining muscleThe role of coaching and accountabilityFor online 121 coaching enquiries/informationPlease contact Francis on X/Instagram @coachfhm or email [email protected] Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  Thanks for listening. See you next week :D 

This weeks episode explores how busy professionals can achieve fat loss and muscle building despite demanding schedules. Francis and Ben discuss practical strategies for training, nutrition, and lifestyle adjustments tailored to a demographic with high responsibilities and perhaps also travel commitments.Key TopicsChallenges faced by busy professionals in fat loss and muscle buildingImportance of behavioral change and psychology in fitnessEffective training splits and nutrition strategies for eating out and travelRole of steps and daily activity in energy expenditureSleep and stress management for optimal resultsOwnership and mindset in achieving fitness goalsFor online 121 coaching enquiries/informationPlease contact Francis on X/Instagram @coachfhm or email [email protected] Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  Thanks for listening. See you next week :D 

Should you go below 10% bodyfat? In this episode, Francis Melia and Benjamin Yeezus discuss the realities of extreme body fat reduction, competition prep, mental and physical challenges, and strategies for success. We ask should you push it this far? Or where is a reasonable stop point before the juice is not worth the squeeze for most. Francis is in the throws of his first natural bodybuilding competition prep and Ben has competed multiple times before. We share our personal experiences, insights, and practical tips for those aiming to get to 10% body fat and then what it takes to get a stage ready physique.Should you or should you not? Listen in. Key TopicsThe timeline and planning of a contest prepPhysical and mental challenges of reaching 10% body fat and belowThe importance of coaching and objective feedbackStrategies for maintaining muscle and energy during prepThe role of accuracy and consistency in dietingManaging energy levels and psychological aspects of self talk....and more!For online 121 coaching enquiries/informationPlease contact Francis on X/Instagram @coachfhm or email [email protected] Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  Thanks for listening. See you next week :D 

In Episode 22 we are joined by our very first ever special guest Dean Turner, where he shares his journey from starting his journey to becoming a highly respected coach with over 120K followers on X. We dive into his training philosophy, the importance of consistency, realistic expectations, and the role of social media in shaping perceptions of body transformation.Also we find out does Dean really hate barbells that much ? :D Key Topics Dean's journey so far......The significance of realistic expectations and long term planningThe debate on barbell lifts versus machine-based exercisesThe psychology behind dieting, bulking, and cutting phasesThe impact of mindset and mental health on training successThe role of community and positive mindset in fitnessFor online 121 coaching enquiries/informationPlease contact Francis on X/Instagram @coachfhm or email [email protected] Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  Thanks for listening. See you next week :D 

This weeks episode is all about strategies on how to avoid but also recover from putting yourself in a "dieting hole". We emphasise the importance of proper planning, psychological resilience, and strategic refeeding. As always we share practical tips for maintaining progress and mental health during fat loss journeys. Key Topics include: Importance of proper planning before dietingPsychological aspects of fat loss and hunger managementRole of refeed days and diet breaks in recoveryManaging scale fluctuations and psychological stressTraining and nutrition adjustments during fatigueThe impact of sleep and caffeine on fat lossFor online 121 coaching enquiries/informationPlease contact Francis on X/Instagram @coachfhm or email [email protected] Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  Thanks for listening. See you next week :D 

Episode 20 of Train. Eat. Think sees Benjamin and Francis share their personal experiences and coaching insights on building muscle from the start, avoiding common mistakes in your fitness journey, and optimizing recovery. We discuss practical tips for beginners and seasoned lifters alike to enhance their fitness journey, avoid the mistakes we made and saving time/effort/energy to get rewarded for your hard work and removing the guesswork. Key  topicsCommon mistakes made by beginners and experienced liftersImportance of coaching and experience in trainingThe role of tracking and recording workoutsEffective recovery strategies and deloadingMyths about nutrition, supplements, and training timingThe impact of environment and mindset on progressFor online 121 coaching enquiries/informationPlease contact Francis on X/Instagram @coachfhm or email [email protected] Contact Ben on X/Instagram @benjaminyeezus or email [email protected]  Thanks for listening. See you next week :D