QUADCast is back and in this episode, Ryan and Jaci are diving deep into bodybuilding nutrition. They talk about the importance of nutrition in achieving optimal results and debunk common misconceptions about bodybuilder diets. They also discuss the drawbacks of following generic meal plans and the benefits of tracking macros, emphasizing the importance of individuality in nutrition and the need for experimentation and flexibility in finding what works best for each person. The conversation explores the negative connotations around macro tracking and “If it fits your macros”.

They also discuss the potential dangers of extreme dieting and the importance of taking care of one's body during prep. They highlight the need to bring health back to bodybuilding and the detrimental effects of malnutrition on overall well-being and touch on the differences between men and women in terms of hormones and nutrition.

Key Points:

• Nutrition is a crucial aspect of bodybuilding and contest prep.
• There is a stigma around bodybuilder diets, but it's important to debunk the myth that there is only one way to get to stage and that extreme measures like starvation are necessary.
• Meal plans can be helpful for beginners to learn the fundamentals of nutrition, but they should not be followed indefinitely. Individuality and diversity in food choices are important for long-term success.
• Tracking macros provides accountability and allows for flexibility in food choices while still achieving desired outcomes.
• Experimentation and listening to your body's needs are key in finding the right approach to nutrition for optimal results.
• Extreme dieting can have detrimental effects on overall well-being.
• Bring back health to bodybuilding and prioritize well-being over extreme measures.
• Consider the differences between men and women in terms of hormones and nutrition.
• Make sustainable choices that prioritize long-term health.

Chapters:

00:00 - Nutrition for Bodybuilding and Show Prep

05:51 - The Myth of Extreme Bodybuilder Diets

09:47 - The Pros and Cons of Meal Plans

14:33 - The Benefits of Tracking Macros

17:58 - Emphasizing Individuality and Flexibility in Nutrition

19:43 - The Negative Connotations of Macro Tracking

21:37 - The Dangers of Extreme Dieting

29:41 - Bringing Back Health to Bodybuilding

33:08 - Understanding the Differences Between Men and Women

35:27 - Making Sustainable Choices for Long-Term Health

It’s QUADCast episode 3! Ryan and Jaci are back and are diving deep into the importance of maximizing the off-season in bodybuilding, the negative impacts of extreme prep, and the significance of recovery and hormone regulation. They emphasize the need for a balanced and sustainable approach to training and nutrition, highlighting the dangers of extreme measures and the benefits of a well-structured improvement season.

They also cover the three phases of bodybuilding prep: building, cutting, and recovery. They emphasize the importance of trust, autonomy, and balance in nutrition and training. The recovery phase is highlighted as a crucial period for healing, self-care, and mental well-being and a final reminder that bodybuilding should enhance your life, not be a detriment to it.

Key Points:

• Off-season is crucial for recovery, mental health, and making improvements to your physique.
• Extreme prep measures can have detrimental effects on hormones, metabolism, and overall health.
• Balanced and sustainable approaches to training and nutrition are essential for long-term health and success in bodybuilding.
• Bodybuilding should enhance life, not be a detriment to it

Chapters

00:00 - Maximizing the Off-Season

03:22 - The Importance of Recovery and Hormone Regulation

12:25 - The Approach to the Improvement Season and Off-Season

35:51 - The Cutting Phase: Getting Lean and Balancing Intensity

46:36 - The Recovery Phase: Healing, Self-Care, and Mental Well-Being

It’s episode 2 of QuadCAST! Jaci and Ryan start off by recapping Jaci's recent competition success and the changes she made in her prep. They also talk about the future of the wellness division and the criteria for judging wellness athletes. Jaci emphasizes the importance of bringing an athletic look to the stage and finding the right balance between muscle development and conditioning. They also touch on the need for athletes to trust their coaches and their own bodies, and the importance of feedback from judges.

Key Points:

• The wellness division in bodybuilding is evolving and the criteria for judging wellness athletes is changing.
• Athletes in the wellness division should aim for an athletic look, with a focus on muscle development and conditioning.
• Feedback from judges is important for athletes to understand how to improve and meet the criteria.
• Trusting your coach and your own body is crucial in the competition prep process.
• The future of the wellness division is heading towards a more balanced and athletic physique. Wellness athletes should focus on building muscle and achieving the right level of conditioning.
• Achieving a glute tie-in requires a combination of muscle development and the right level of conditioning.
• Being realistic and patient is key in the journey to compete in wellness.

Chapters:

00:00 - Jaci's Recent Competition Success

07:13 - The Importance of Peak Week and Mental Preparation

30:16 - Introduction and the Similarities Between Tapered Look and Wellness

39:30 - Steps to Take Before Competing in Wellness

45:00 - Q&A

It's episode 1 of the QUADCast! Coach Ry and Coach Jaci Gill discuss the wellness division and how to determine if it's the right division for you.

They talk about the criteria for wellness competitors, which includes a lower body dominant physique with larger quads, glutes, and hamstrings. They also discuss the importance of genetics and training preferences in choosing a division, and the commitment and lifestyle required for success in the sport. Emphasizing the need for hard work, dedication, and a love for the sport, as well as the importance of considering lifestyle and goals when deciding on a division.

Still not sure if wellness is the right division for you? Take my free quiz and with a few simple questions, I'll tell you exactly which division is best for you.

⬇️ Take My Free Division Quiz ⬇️

https://www.teamfflex.com/femaledivisionquiz

Chapters

00:00 - Introduction and Overview

02:58 - Determining if the Wellness Division is Right for You

06:31 - The Coach-Athlete Relationship and Experience

10:45 - The Importance of Nutrition in Wellness Competitions

14:09 - Common Questions and Considerations in Division Selection

21:28 - The Criteria for Wellness Competitors

25:37 - Considering Personal Preferences in Division Selection

28:00 - Understanding Competitors' Goals and Aspirations

28:32 - The Accessibility and Competitiveness of Bodybuilding

33:30 - Choosing the Right Division: Genetics, Training, and Goals

43:53 - The Importance of Training, Posing, and Presentation

46:06 - The Commitment and Lifestyle of a Bodybuilder