Five Year Plan

The Panthers ended Magic Round in style, after what was shaping up to be an extremely challenging task, the boys walk away with a massive two points against the Broncos at Suncorp, with a 32-8 win.   Some new stars emerge, and some familiar faces return to continue torturing an old foe and spoiling the party during a historic milestone game.   This season has been pretty tough to watch so far, but I can't look away!

2025 is bringing some new plot twists and storylines for the Panthers, who have now dropped their 4th straight game after losing 22-18 to the Cowboys at Commbank Stadium.   Still some positives to touch on, as the Panthers honoured one of the all-time greats in Isaah Yeo who played his 250th game for the club. Some more injury clouds coming out of this one, and another quick turnaround ahead as the team will head to Brisbane to take on the Dolphins at Suncorp Stadium next week.

This week we recap what was a gutsy effort in Melbourne without Panthers captain Nathan Cleary who came off early with a head knock. We also dive deeper into the quick ascension of youngsters like Paul Alamoti & Liam Henry who have been thriving in the Penrith system. Later on, Sam loses his mind and starts pondering a DCE / Cleary halves pairing, before it was clearly time to wrap up the pod! Socials: IG: @fiveyearplanpod | @sm_patching

This week we look ahead to a grand final rematch with the Melbourne Storm. A tough week ahead for the Penrith Panthers, with a short turnaround road trip on the cards, while Melbourne will be fresh and rested coming off a bye week in round 2.   Socials: IG @ fiveyearplanpod | @sm_patching

A very tired, very confused, and very sweaty recap of the Panthers round 2 loss against the Roosters. A game to forget, but we've seen similar games make big impacts on the team in years past, here's hoping it's more of the same in 2025.   Onto round 3 vs Melbourne, in Melbourne, against a rested Melbourne, on a short turnaround. Yikes.   Socials: @fiveyearplanpod | @sm_patching

In our first full episode for 2025, we're joined by Panthers legend Mark 'MG' Geyer as we recap the round 1 win in Las Vegas, before looking ahead to Penrith's matchup with the Roosters, and the rest of the year ahead as the quest for 5 in a row hits full stride!   Socials:   IG: @fiveyearplanpod X: @fiveyearplanpod Sam: @sm_patching MG: @markmggeyer

In this debut episode of The Five Year Plan, host Sam Patching—lifelong Penrith supporter and third-generation diehard—sets the stage for what's to come. Sam dives into the incredible journey of the Panthers' dynasty, reflecting on the team's unprecedented run of success, the leadership behind it, and the players who've stepped up, as well as those we've lost along the way.

Timestamps The life of being a personal trainer (1:41) Zach got his pro card (3:34) Connor got a massive concussion (4:35) Non-athletic individuals that love sports have the highest sports IQ (13:01) NFL talk (16:29) Professional athletes and sexual assault cases (23:06) Troubles with food and not being able to stop (29:05) Create multiple identities for yourself (35:00)   Work With Us *FREE* 4-Week Training & Nutrition Plan Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts TikTok: @fiveyearplanmedia Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & TikTok)

Timestamps Zach might have had COVID (0:00) Do we recommend wearable technology to our clients? (2:58) Getting on a circadian rhythm (12:12) Tracking calories helps you learn what you don't know (15:37) Eggs and their benefits (18:30) Connor has been experimenting with microdosing psilocybin (22:35) Connor went out to LA (29:25) Connor is probably a better bowler than Zach (36:21) Connor's training (40:38) Zach's prep (41:36) Some bastardized food in the fitness industry (45:48)   Work With Us *FREE* 4-Week Training & Nutrition Plan Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts TikTok: @fiveyearplanmedia Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & TikTok)

Timestamps Zach had sex (0:00) Pictures have fallen out of our lives lately (1:44) Our social media and what it means to us (6:15) Sex story (11:49) Zach has been feeling a little emotional lately (13:50)   Questions Question #1: I've been intermittent fasting for years and it has been working very well. However, this last year just doesn't seem to have the same effect on my body. How do I get back to making progress again? - Dani F (18:06) Question #2: I have a hard time figuring out what weights to use for my exercises when I switch rep ranges. I feel like it takes me a couple tries to find the right weight for my new reps. Any suggestions? - Katie L (21:48) Question #3: I heard someone tell me if I was training more than 3 sets for an exercise then I wasn't training hard enough. Is there any truth to that? - Mike R (26:28)   Work With Us *FREE* 4-Week Training & Nutrition Plan Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts TikTok: @fiveyearplanmedia Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & TikTok)

Timestamps Connor's coffee temp (0:00) If you're new here… (1:09) Will Smith at the Oscars (2:28) Don't look at celebrities as role models on how to run your life (8:40) No one is a saint (11:30) Improve yourself, you improve everyone around you (18:48) Everyone wants to share their opinion but most people don't actually make a change (20:47) Zach's prep (23:30) Connor's training (29:40) We decided to play some 1-on-1 basketball (34:45) Questions Question #1: No matter what I do, eat, exercise, lift, etc, I can't tone my upper thighs. I know spot reducing isn't a thing, but any suggestions on how to prove that area? - Ashley F (39:17) Question #2: How should you change your nutrition based on training goals? - Dan H (43:59) Question #3: I feel like the idea of not maxing out every week conflicts with the philosophy of progressive overload. What should one's progressive overload look like? - David L (50:08)   Work With Us *FREE* 4-Week Training & Nutrition Plan Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts TikTok: @fiveyearplanmedia Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & TikTok)

Timestamps Anchorman intro (0:00) Being a celebrity in public (2:00) NFL offseason talk (3:45) Is the fitness culture toxic? (10:56) Should you take creatine? (26:06)   Work With Us *FREE* 4-Week Training & Nutrition Plan Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts TikTok: @fiveyearplanmedia Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & TikTok)

Timestamps Connor's new style of training (0:42) Meal timing around workouts (2:00) Zach's prep and approach to nutrition while still enjoying life (9:28) Cardio and resistance training on the same days (13:40)   Questions Question #1: What are the best things to do when taking an active recovery day? - Julie H (18:00) Question #2: What is the best way to attract someone (a significant other) into fitness when they seem to not care about it? - Kevin M (22:16) Question #3: What are the pros and cons of being in a steep deficit for a short amount of time vs a more conservative deficit for longer? - Shannon A (29:21)   Work With Us *FREE* 4-Week Training & Nutrition Plan Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts TikTok: @fiveyearplanmedia Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & TikTok)

Time Stamps Intro (0:00) Welcome to Five Year Plan (0:48) Digital minimalism (1:30) Connor's training and nutrition and lifestyle periodization (4:49) Zach's prep and some growth with his training (18:41) Distributing your energy to what you want to do (27:25) Sometimes you just need to train harder (33:11)   Questions Question #1: I'm only able to add 5 pounds to my compound lifts each month and I'm starting to feel discouraged. Is this normal? I'm not sure if it's the program or if I have unrealistic expectations. (36:19) Question #2: What is your advice for someone who's having a hard time reaching their calorie intake? I'm falling 200-500 below my maintenance and I feel it in the gym too with lifts I can tell I'm losing strength. When you're in a rut like this, should you take time off or back off from the gym since you're burning even more calories when you go? (44:32) Question #3: What's something you teach or coach differently than you did 5 years ago? (51:32) Work With Us Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts TikTok: @fiveyearplanmedia Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & TikTok)

Timestamps New studio, who dis? (0:10) Connor needed help moving his girlfriend in (1:24) The importance of friendships (6:11) Connor is taking a trip to Orlando (7:41) Zach's prep (10:58) You can't compare yourself to fitness fanatics with diet and exercise (14:00) Zach's training (16:53) Connor got into it with a client about artificial sweeteners (18:58) Sometimes clients will do whatever they want (26:10)   Questions Question #1: I have a beach vacation coming up in about a month, and I'd like to see my abs by then. I'm around 20-22% body-fat with a little bit of muscle & have only been consistent in the gym for about 2 months. Is this a realistic goal and, if so, how can I do it? (30:02) Question #2: Should you weigh meat cooked or uncooked? (41:17) Question #3: I have a hip/knee issue I'm dealing with. With this debilitation, I'm not able to do enough cardio each day. I have a bike I can ride for about 20min/day at a moderate pace. How effective is this vs actually walking? I'm still able to lift weights with modifications, but I can't get those 10,000 steps in, so I'm looking for an alternative when I can't walk any great distance. Any suggestions? (43:49) Question #4: In honor of Valentine's Day, how did you guys meet your girlfriends? (49:50)   Work With Us *FREE* 4-Week Training & Nutrition Plan Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts TikTok: @fiveyearplanmedia Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & TikTok)

Timestamps Intro (0:00) Bears and Vikings new GMs (0:12) Thoughts on John Gruden and Dave Chappelle controversy (8:05) You can't take things out of context and use it to bash someone's philosophies (15:11) Does the most optimal style of training always make the most sense? (18:10) Our thoughts on green supplements (23:15) Technical difficulties (27:49)   Questions Question #1: How did you guys track your clients progress (28:43) Question #2: How much cardio can I do without interfering with my goal of building muscle? (41:01) Question #3: What's the best music to listen to while training? (48:34)   Work With Us *FREE* 4-Week Training & Nutrition Plan Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts TikTok: @fiveyearplanmedia Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & TikTok)

Time Stamps Intro (0:00) Overview for episode 72 (0:49) Questions Question #1: My physical therapist, with 30+ years of experience, who is also a bodybuilder, says that barbell bench is a horrible exercise and only harms your shoulders without adding any benefit. What are your thoughts on this? (1:34) Question #2: What are some of the biggest challenges you've experienced or seen when it comes to improving eating habits? (11:19) Question #3: If time wasn't an issue, would you prefer one longer workout or several shorter workouts spread out throughout the day? (26:37)   Work With Us Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts TikTok: @fiveyearplanmedia Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & TikTok)

Timestamps If you are confident in what you say, people will believe what you say (0:00) Welcome to Five Year Plan (1:45) Connor's workouts (4:29) Zach's training (9:16) Inbody machines aren't the best (16:12) Connor's nutrition for his cut (17:58) A big misconception with bodybuilding (23:15) Chipotle is doing double reward points for meatless Mondays (25:43) 1-2-3 podcast (29:50) Technical difficulties for Youtube (44:14)   1 Study For Everyone Does breakfast burn more calories than dinner? (30:41)   2 Ideas From Us Bad days are inevitable, suffering is optional (44:35) Don't think about building a wall, think about laying one brick perfectly (49:12) 3 Questions From You Question #1: How do you battle getting back into the gym after getting COVID/ any illness? More specifically, being consistent with progressive overload training and a slight calorie surplus diet. (53:26) Question #2: What's your opinion on the “75 Hard” trend? (55:38) Question #3: If I'm squatting and my quads are taking over, even if I've primed my glutes, is there anything I can do between sets to kick my ass into gear. Literally. (1:06:06)   Support Us 20% off Redcon1 supplements → Code: T20FiveYearPlan   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Time Stamps Technical difficulties (0:10) New Years resolutioners (1:37) Trainers tend to fight the wrong battles (2:42) Connor is coming up on a year from his last meet (4:25) This might be our last podcast (4:50) We went out for New Years (6:22) Connor beat Zach in madden (11:07) Coach Zimmer isn't a fan favorite anymore (11:42) Zach mic is having issues (14:39) Questions Question #1: For someone who is interested in improving nutrition, but can't afford to see a professional, how can I find reliable sources for meals, calorie intake, etc.? (15:27) Question #2: What is your guys' favorite program to run? Or the most fun? (18:15) Question #3: Are there any benefits to body-part splits that you don't get from full body or upper/lower splits? (27:29)   Work With Us Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts TikTok: @fiveyearplanmedia Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & TikTok)

Timestamps Vikings vs. Bears game (0:27) Someone hit on Connor during the tailgate (2:14) Societal norms with genders (3:45) Connor drunk called his dad (6:38) Zach's first experience at Soldier Field (7:52) Our cab ride home (8:55) Back at Connor's place (10:43) Our theme for 2022 (14:31)   Support Us 20% off Redcon1 supplements → Code: T20FiveYearPlan   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts TikTok: @fiveyearplanmedia Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps Follow us on social media (0:18) Favorite Christmas traditions (1:02) What Zach knows about Christmas (2:00) Modern day religion (8:36) The importance of believing in a higher power (10:13) Zach and Connor are going to the Bears vs. Vikings game (23:28) Zach has never had eggnog before (25:11) NFL picks (28:32) Our first shit-talker on social media (35:11)   Support Us 20% off Redcon1 supplements → Code: T20FiveYearPlan   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts TikTok: @fiveyearplanmedia Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps Advent calendars (0:26) Old phone games (2:09) Youtube rabbit holes (5:52) There is a deep state (8:35) Finding money on the ground (10:50) Jessie was sleep screaming (15:40) We never question dreams while we are dreaming (17:57) Week 14 NFL picks (18:33) Zach takes his shot (29:10) Follow us on TikTok (32:19) Zach has gotten way too good at failing at a bench press (33:09) The headphones make recording so much more fun (37:32) Embrace your flaws (40:08) Zach's mom calls while we are recording (42:55) Saying “I love you” after a phone call (44:03) Guys and body hair (46:02) Zach is going to watch the game at Connor's (58:34) Connor jerks off a lot when Zach comes over (1:01:15) Our thoughts on each others teams (1:05:50)   Questions Question #1: Why do I find pushing exercises so much more difficult than pulling and how can I become better at pushing exercises? (1:12:42) Question #2: As a petite person, how can I lose the last 5 lbs of fat? (1:27:50) Question #3: How do you prevent your knees from caving in when squatting? (1:34:54)   Work With Us Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts TikTok: @fiveyearplanmedia Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps Connor fell in the shower (0:30) Accepted (3:28) Zyn and our drinks (4:42) Zach's training and his bright lines (7:38) Connor's training and the benefits of tempo work (15:28) Are we back on Zyn? (24:25) Week 13 NFL talk/picks (25:10) O.J. Simpson (48:40) Zach took a Viking's quiz (51:45) Zyn flavors and Connor's Zyn idea (53:10) Questions Question #1: My deadlifts hit a plateau because of my grip strength. I've only used neutral grip until now, should I start using straps/mixed grip or should I continue with neutral until I get stronger? I'm afraid I'll become dependent on straps if I start using them. (55:38) Question #2: How do I balance drinking and going out with working on my fitness goals? I really want to get back in shape and go hard but I also love drinking and watching sports with my friends, so it's hard mentally. Any tips? (1:03:56) Question #3: If you're feeling burnt out, would you recommend taking time completely off of exercise… or just cut back on the load? (1:09:34)   Work With Us Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts TikTok: @fiveyearplanmedia Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps Connor tries to toss Zach a Zyn to catch in his mouth (0:12) Pineapple on pizza? (1:47) Our nutrition plans over the next handful weeks (3:54) When you don't have that mind muscle connection (6:52) How important is foot mobility and control? (8:26) What is the weirdest exercise we had to do in sports? (13:42) Calling people out for pretending they are more than they are (16:18) Keep power movements power movements, don't load them up (18:38) We probably found a bet for the NFL picks (22:28) NFL week 11 picks (24:15) The NFL is talking about adding 4 more NFL teams (30:45) Week 12 NFL picks (39:07) Questions Question #1: I just started tracking my macros and I eat way too many carbs and not enough protein. I'm vegan, so how do I get enough protein without over consuming carbs? (46:44) Question #2: What are the best functional movements to implement into your training? (53:51) Question #3: What is the training and diet regimen you would recommend to Batman? (1:01:18)   Work With Us Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps Connor is coming in hot (0:26) Zach and Connor measured their arms (4:53) Zach and Connor's controversial bet (6:30) An actor came out about steroid use (11:14) Do athletes use steroids? (14:36) NFL week 10 picks (16:44) Movember (25:51) Our cheat meals (41:57) Questions Question #1: If you're limited on time, is it better to do supersets and do more exercises or should you do fewer exercises and go closer to failure? (32:03) Question #2: Question #2: What's one exercise you hate but do anyways because you know the benefits of it? (36:40) Work With Us Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps When we listen or watch your podcasts (1:20) Chris D'Elia (2:13) Back to Zyn? (3:33) Different flavor drinks and our thoughts on them (9:39) Hitting a buzzer beater shot (12:20) Our marijuana tolerance is way lower from Sober October (13:45) When we need to restart our cameras for the video podcast (16:29) Cheat meals in the “fitness influencer” world (17:47) How we are making the “healthier” choice (20:36) Why do people snack? (22:51) Our NFL picks/records (27:08) Week 9 NFL picks (34:00) Work With Us Apply for 1:1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps Connor and Zach measured their arms (2:06) Connor got into a conversation about artificial sweeteners with co-worker (5:19) We are entitled to our own opinions but are more than happy to have a conversation about our stance on things (7:28) People like to pick and choose when they want to follow certain rules (10:07)  Why does the government say what it says about ways to prevent COVID? (11:36) Connor calls Zach out for not telling the full story during the high cast (24:04) What astrological signs we align with and how we are all of them (26:44) Week 8 NFL picks (47:23)

Timestamps Who are the best brothers in the NFL (0:15) Jamal Adam's “best in the nation” video (5:36) Connor was talking shit on Twitter (7:25) There are some dumbasses on the internet (10:16) NFL talk (25:31) Week 7 NFL picks (27:33) Outro (47:21) Questions Question #1: Is it necessary to squat and deadlift? (36:43) Question #2: When calculating my macros, I struggle to determine my activity level. Any suggestions on that? (41:29)   Work With Us Apply for 1:1 coaching with us   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps NFL talk (0:18) Zach's sober(ish) October (4:58) Zach has a girlfriend (7:17) Some of our beliefs on religion (8:42) Connor's sober October (13:32) Connor and Jessie went to a pumpkin patch (14:46) Car games (21:58) NFL week 6 quick picks (25:44) Connor has a new idea for our NFL bet (41:22) Questions Question #1: What are your thoughts on incorporating different rep ranges within the same week regularly, rather than switching rep ranges every 4-6 weeks? (43:40) Question #2: The right side of my body has more muscle mass than the left side. How do I even both sides out? (51:58) Question #3: I know you both are doing sober October. What are the biggest changes you guys have noticed? (56:11)   Work With Us Apply for 1:1 coaching with us   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

The worst start to a podcast (1:13) Zach threw in some chew (2:13) Connor's experience with dipping (5:06) Our food got here (5:23) Fun phone games back in the day (6:18) Connor lost online on Madden to a 12 year old (8:27) We recorded a segment without actually recording it (10:49) Connor's doorman, Jeremey (11:54) T-Shirt idea (13:19) Questions (14:28) What are we working on for October? (14:50) Is cereal soup? (20:34) Besides your own, whose dick have you seen the most in your life? (23:20) What secret conspiracy would you like to start? (25:38) Why can't you keep PB in your apartment? (26:10) Have you guys ever thought about making out? (27:24) Thoughts on eating raw eggs? (28:12) How many chickens would it take to kill an elephant (29:16) Other words for jerking off (30:55) What used to be considered trashy but is now classy? (31:48) What inanimate object do you wish you could have never fucked growing up? (32:49) In 40 years what will people be nostalgic about? (33:37) If you were arrested, what would your friends/family think you would have done? (34:55) What kind of secret society do you want to start? (35:44) Toilet paper; over or under? (36:45) What is the strangest place you've pissed or shit? (39:00) What's the weirdest place you have ever jerked off? (43:10)   Work With Us Apply for 1:1 coaching with us   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps Justin Fields officially was named the starter (0:30) Zach needs to not talk so loud (1:43) Athletes shouldn't be looked up to as role models (7:04) Our next bet (19:19) One chip challenge (22:57) NFL week 3 picks/NFL talk (23:35) Questions Question #1: If weight and strength are already increasing in a bulk, but you still feel additional hunger, should you bump up calories? (45:26) Question #2: Getting back into lifting. Do I go into a calorie deficit first or should I look into bulking to build muscle and cut later? (51:19) Question #3: What are your thoughts on that quick extension of the hamstring before someone goes for a deadlift? (57:30)   Work With Us Apply for 1:1 coaching with us   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

RedCon1 (1:10) Recap from week 1 picks (6:01) Week 2 quick picks (15:32) Connor went to a Quinn XCII concert (20:05) 5 ways to heal your metabolism (27:08) Point #1: Get out of a deficit and return to maintenance (33:47) Point #2: If you aren't already, eat enough protein & train for strength (34:54) Point #3: Reduce cardio by about 50% (41:38) Point #4: Stay at maintenance for AT LEAST a month (44:02) Point #5: And when you start to feel more like yourself, you can consider dieting again – but this time, you'll do things properly (47:18)   Support Us 20% off Redcon1 supplements → Code: T20FiveYearPlan   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps Bishop Sycamore (1:53) Sober October (14:30) Sleep and the effects of HIIT (23:00) Connor's training (25:14) Zach's training (28:24) Create content you're proud of and it won't matter about the views (30:15) There is a mental aspect of training (31:50) NFL week 1 quick picks (36:15) Fantasy football talk (40:48)   Questions Question #1: What's worse: eating quality food but not hitting your macros or eating lower quality food but hitting your macros? (45:51) Question #2: What is a polite way to explain to female clients that building muscle is not going to make them look like bodybuilders in a month? I honestly thought we were behind this but I've heard this 5 times just last week... (57:32)   Work With Us Apply for 1:1 coaching with us   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps  Vikings and Bears preseason talks (2:08) Recapping the squeeze vs the stretch for hypertrophy and other benefits (12:16)   Questions Question #1: I see a lot of people elevate their heels in a squat. What are the benefits of doing that? (30:55) Question #2: Should I take creatine if I am trying to lose weight? (35:33) Question #3: I'm terrible at pull ups. Could doing some pull ups every day increase my proficiency? If so, how many would you recommend per day? (41:00)   Support Us 20% off Redcon1 supplements → Code: T20FiveYearPlan   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Intro Memes and TikTok videos (0:07) Redcon1 protein and our different mixes with it (1:04) Connor is pushing his powerlifting meet back a few months (5:04) Zach's plan for future bodybuilding shows (7:00) RPE send it tanks came in (8:32) Our first ever FYP athlete competed in a powerlifting meet and set a state record (9:59) If you could lose fat anywhere, where would it be? (11:44) Connor threw up mid podcast (57:53)   1 Study For Everyone Effects of combined resistance training & endurance exercise training on regional fat loss (13:33)   2 Ideas From Us Idea #1: Learning is great, doing is better (30:48) Idea #2: Memento Mori (37:43)   3 Questions From You Question #1: Is the muscle squeeze or the stretch more important for hypertrophy? (47:31) Question #2: Should I drink protein shakes on days I don't work out? (52:04) Question #3: How do you know if you are overtraining or doing too much in one training session? I've lost 40lbs since January, but I've developed this feeling that I'm never doing enough in the gym, so I struggle knowing when to take rest days to benefit my training schedule (5 days on, 1 day off at the moment) (53:58)   Work With Us Apply for 1-on-1 coaching   Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps Our partnership with Redcon1 (1:58) Zach has red hair (5:07) Zach went to the doctor for the first time in 3 years (6:37) Connor listens to too much Chris D'Elia (if that's a thing) (9:13) Our coaching page on our website (9:58) We messed up on our microdose (12:25) Aaron Rodgers is back (18:50) Bears fans are so horny for a franchise quarterback (23:49) The MLB trade deadline (25:10) Simone Biles is receiving a lot of undeserved hate (27:03) Sex beds at the Olympics (34:44) Support Us 20% off Redcon1 supplements → Use code “T20FiveYearPlan” at checkout Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

20% off Redcon1 supplements - Code: T20FiveYearPlan Is coming out of the closet still scary? (1:26) Our partnership with Redcon1 (3:50) Aaron Rodgers turned down a contract that would make him the highest paid player in NFL history (8:07) Bears and Vikings talk with contract extensions (14:26) Justin Fields meets up with fan who got shot in the back (17:42) Stages of grief (20:04) Our training (23:14) Our bet for the NFL quick picks (37:25) Questions Question #1: Any advice for someone starting a reverse diet? (42:04) Question #2: How much daily/weekly cardio is enough? (52:09) Question #3: Should you judge a trainer based on how they look? (1:00:58)   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps What celebrities we think we look like (0:00) We broke out the smelling salts (1:18) Netflix shows that don't get picked up for another season (1:52) We took some time off recording lately (3:30) Connor's trip to the Dominican Republic (7:25) Connor had to swim with sharks and stingrays (7:52) Connor shaved his head (17:40) Connor's flight home (26:46) Zach's dad walked in on him (35:55) How To Lose Weight Without Tracking Calories (45:17) Point #1: Center meals around protein & veggies (49:36) Point #2: Use your hand as a portion guide (54:34) Point #3: Don't drink your calories (57:54) Point #4: Use more spices/seasonings and less condiments (1:03:25) Point #5: Live an overall active lifestyle & plan intentional activity outside of your workouts (1:08:23)   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps Connor and Jessie are going on a trip (1:13) Zach has commitment issues (4:25) Controversial phrases (6:30) If you only hang out with people that have the same beliefs as you, you will never grow as a person (6:48) We didn't get great sleep last night (18:20) Drunk and high cast starts (22:32) Would you rathers (28:28) FaceTime with Forrest (39:30) Connor's training (1:13:07) Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps Subscribe to our Youtube channel (0:18) We are doing a give-a-way for our 50th episode (0:52) We want you, Barstool (2:12) We have been getting after it a little too much lately (5:38) Zach might not do a powerlifting meet anymore (6:02) Why we power-lift and body-build (14:03) Pros & Cons of Having a Lifting Partner (17:00) Pro #1: Accountability (21:26) Pro #2: Push yourself harder (25:04) Pro #3: Having a spotter (26:59) Pro #4: Makes workouts more fun (31:42) Con #1: Shouldn't be on the same program (22:21) Con #2: One partner is probably stronger (23:16) Con #3: Potential lack of focus (29:02) Con #4: Could be enabling (30:54) Con #5: May have different goals (32:37) Con #6: Schedules have to match up (34:02) *BONUS* Potential Pro or Con: Getting food after workouts (34:33) Our go to food after a workout with a partner (35:26) Couples that workout together that rub us the wrong way (39:02) Craigslist missed connections (42:20)   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps Connor is starting his diet (1:33) We need to come up with a name for our SQUAD (3:23) No masks in Chicago (5:40) Both of us are powerlifting and getting strong AF (10:14) 1-2-3 podcast (19:28) 1 Study For Everyone  Fasted vs fed cardio on body composition (21:23) 2 Ideas From Us  Quit tomorrow (36:35) Negative feelings are simply a call to action (42:02) 3 Questions From You Question #1: When is it beneficial to wear a weight belt when deadlift or squatting? (56:17) Question #2: What advice do you have for fitness professionals who struggle with their own self-care? (1:04:55) Question #3: How do you not let your ego get in the way while you are lifting? (1:11:16) Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps First drink post show and we played real life fruit ninja (0:58) The shit show trying to ship the sword back (2:16) Pool/happy hour (6:25) The walk to dinner that took way too long (6:45) Zach's first meal out (8:36) Our 3 foot tall drinks (9:30) Our night at the casino (10:35) Smoking at 2am to go to bed (13:30) Trouble with Ubers in the morning (14:45) Zach couldn't get a seat on the flight home (15:10) Connor and Jessie's experience at the airport (23:20) Zach's feast the day he got back (27:07)   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Timestamps We “accidentally” got high before we started recording (1:02) Zach won his body building show (3:00) Zach and Connor are having a beard competition (3:38) We both made friends with the people sitting next to us on the plane (8:20) Ubers in Vegas are not really a thing (17:04) We went to the largest dispensary in the world (18:41) Our trip to Jack in the Box (23:47) Connor and Zach got a little hotel workout in (28:33) Our experience at Circa & Zach's polygraph (31:12) Zach's prep getting ready for the show (40:37) Backstage before the show (49:04) Connor got a little emotional towards the end of the show (56:00)

Timestamps Everything is too PC now (0:24) History is written by the winners (6:38) The Bears got Justin Fields (8:24) The NFL is so different than college (10:04) The Vikings draft (16:08) Many players are opting out of OTAs and training camp (17:14) Our last time blacking out we tried to hire a producer (18:50) Aaron Rodgers drama (20:13)   Questions Question #1: Are combo exercises, like bicep curls + lunges effective? (23:54) Question #2:  Is a calorie deficit all that matters for fat loss? (32:05) Question #3: When should “muscle finishers” be used and how important are they? (36:45)   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Our first times smoking and drinking (1:31) Zach's first time getting high (2:22) Connor's experience getting high (7:56) NFL Draft talk (11:14) There are glasses that allow people that are colorblind to see colors (18:10) Questions  Question #1: What's your favorite piece of bro science that actually contains some element of truth to it? (21:11) Question #2: Do you ever recommend a 24-hour fast? (26:49) Question #3: What are the best shoes to work out in? I know barefoot is probably best, but if you had to choose, what would it be? (32:11)   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Our dogs are bitches (1:28) We tend to get a little irrational when our dogs act up (3:50) We got high and went bowling (7:41) Zach found a dab pen on the street (9:11) Demi Lovato's documentary (11:58) Bella Thorne made $1 million dollars in 24 hours on Only Fans (13:00) Big numbers in the universe (17:29)   HOW to gain strength during a cut (20:21)   Tip #1: cut slowly (26:45) Tip #2: get your macros in check (27:59) Tip #3: take your recovery seriously (36:24) Tip #4: make sure you are still lifting heavy (41:26) Tip#5: supplements (48:09)   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

We have Joe Youngman, our second guest (and Connor's dad), on the show to talk about everything from Connor's embarrassing stories to financial health and investing. Introducing our guest (00:21) Who is Joe Youngman? (00:49) We never thought we'd be here (1:18) The Office wouldn't work in today's climate (3:54) When Joe had the sex talk with Connor (6:42) How Zach & Connor will have the sext alk with their kids (11:01) Has Joe ever walked in on Connor jerking off? (13:10) Why do the Chicago Cubs hate getting hits? (16:33) The Cubs' World Series was bittersweet for the Youngmans (16:47) Joe is more obsessed with the Bears than Connor (19:15) Zach's friend can drink us all under the table (20:55) We don't remember everything we say on the show (23:14) The origin story of Five Year Plan (24:20) What's it like being bald? (29:06) Joe's background in finance (36:31) Connor wouldn't be a trainer if it wasn't for Joe (45:31) How sports develop character & perseverance (46:34) What are the best habits or routines to continuously save money? (55:56) What are your best tips around creating a budget? (59:18) Why you need to start investing now (1:06:22) What's the difference between saving & investing? (1:19:08) What's the difference between a Roth IRA & a 401k? (1:30:39) What do you think about Dave Ramsey's advice on buying a car with cash? (1:32:17) Joe's new car (1:37:03)

Our approach to stress (2:17) There is no correct form (4:40) The mind is so much more powerful than we give it credit for (10:34) Connor took a little trip to Peoria (12:22) Family dinner talks with the Youngmans (23:00) The transformation of porn growing up (26:05) Questions Question #1: What's the difference between a glute bridge and a hip thrust? (32:43) Question #2: What kind of foods should I be getting when I go to the grocery store? (40:48) Question #3: How can I convince my parents to stop doing keto? This is their fourth time doing it because “it's the only diet that works for them.” (50:11)   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia YouTube: Five Year Plan Podcast Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter) eBook: 30 Days To Totally Fuckable

How big we were when we were babies (1:14) We had to re-record this episode (1:52) Our partnership with Origin Media (2:27) Our dogs are like our kids (7:56) Zach's dad called him a bitch (8:44) Why we need to get back into therapy (12:04) We don't like to talk about our feelings (23:16) Connor got a massage last weekend (29:45) Deshawn Watson (31:53) Society tends to idolize the wrong people (42:52) Connor's recap of his powerlifting meet (46:06) Questions Question #1: I know you guys like to weigh yourselves every day to track progress. Is there a point when that becomes unhealthy? (1:00:24) Question #2: Can you build muscle and lose fat at the same time? (1:06:55) Question #3: How often do you guys use substances (alcohol, marijuana, nicotine, etc.) (1:15:04) Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)  

Our first ever guest on the podcast, Juan Salgado (0:45) How Connor and Juan met (1:35) Our approach to training vs other trainers (5:13) How Juan got into powerlifting (10:05) How Connor and Juan built off each other (12:15) Juan's upbringing to where he is now (18:03) What pushed Juan to take his business to the next level (24:15) How we all manage our burnout and ways we try to prevent it (34:06) What Juan sees when people transition into powerlifting (48:06) We overestimate the short term gratification and underestimate the long term benefit from doing the right thing (55:18) How did all of our training styles make us better lifters (1:02:44) Why it's never too late to start with fitness (1:21:36) Connor's preparation for his powerlifting meet (1:22:18) What advice Juan gives to approach a powerlifting meet (1:25:25)   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)

Intro Timestamps Andy Dalton to the Bears (0:29) Patrick Peterson to the Vikings (5:26) How Connor is preparing for his meet (7:27) Bullet List Timestamps Into to list (15:54) Point #1: You have to do fasted cardio to lose fat (15:21) Point #2: Muscle Definition comes from lifting light weights for high reps (17:03) Point #3: You can spot-reduce fat loss (20:08) Point #4: Eating late at night (after 8pm) will make you gain weight (25:04) Point #5: Your body will go into “starvation mode” if your calorie deficit is too high (28:50) Point #6: A detox/cleanse is a great way to lose fat (33:38)    Here's what you should be doing (36:06)   Connect With Us Leave us a 5-star rating and review on Facebook and Apple Podcasts Instagram: @fiveyearplanmedia Website: www.fiveyearplanmedia.com @connoryoungman_ (Instagram & Twitter) @z_condon (Instagram & Twitter)