Podcast appearances and mentions of christopher barakat

More often than not when trying to progress towards a certain performance or body composition related goal (e.g. build muscle, get stronger, or lose body fat) people are immediately drawn to what sounds like ‘the best' approach, or the complexities of nutrition and resistance training..This prevents them from mastering the basics and seeing the big picture..We look for advanced methodologies, techniques, or protocols and proceed to pursue an approach that is inappropriate for our current level of advancement and unsustainable long term..This is sort of like trying to build a house, or skyscraper, without a proper foundation in place..We fail to recognize that before we apply the science of muscle building, we must first learn how to master the basics..These are among a few topics of conversation I had with nutrition overlord Alan Aragon and easily one of my favorite episodes to date..➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​.➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFSupport the show

Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter Check out Rachel's NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women About Rachel: Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life. Rachel received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.

Today Lawrence is joined by coach, researcher and WNBF pro bodybuilder Christopher Barakat. They discuss things like the quest for a pro card and handling yourself as a first timer before moving into an in depth discussion about the science of peak week for bodybuilders. Thank you for listening! Please take the time to screenshot the episode, post it onto to your Instagram story and tag Lawrence and Chris! Please take the time to leave a five star review on your podcast platform of choice as this is a great way to help the show! Chris' IG: @Christopher.barakat Lawrence's IG: @general.muscle
 Lawrence's Physiotherapy Contact: lawrence@everybodiesphysio.com.au
 Use code "GENERAL" for 10% off at www.powersupps.com.au

In the latest episode of Anabolic Radio I had the pleasure of chatting to @FORTITUDE_TRAINING where we discuss Nuances of Range of Motion.Range of motion is simply the objective measurement our joints/muscles are able to move through..In every exercise there will be 4 phases of a rep:Eccentric (in a squat that will be the downwards motion)Isometric in the Lengthened position (bottom of a squat)Concentric (upwards motion in a squat)Isometric in the Shortened position (top of a squat).For myself and my clients I always program tempo, which is simply allowing us to standardize how long we spend in each 4 phase of a rep. This is incredibly important when it comes to standardization of what you're doing during a set..Back to range of motion- as of late in the industry people have been off their rocker about emphasizing the lengthened position in an exercise. Dr. Scott took a few days, before the episode to brush up on what the current body of literature is suggesting when it comes to whether it's best to train a muscle through a full range of motion, partial, or emphasize the lengthened position..I couldn't think of anyone better to have a deep dive on this topic with, thank you for your time Dr. Scott!!.➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFCONNECT WITH ME ON SOCIAL MEDIA:➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​Support the show

Welcome back to Hey Coach Radio, and our 100th Episode! To mark this milestone, your host William Grazione has brought back athlete and research scientist Christopher Barakat! The two will discuss body recomposition and its research, with particular emphasis on the study from the University of Southern Florida Tampa that Christopher was part of. Christopher digs into the study and explains the factors that led to the success of the participants that lost body fat while building muscle. The two will also visit on how you can determine if a workout program is the right program for you based on your ability to recover. Keep listening to learn how inflammation from delayed onset muscle soreness impacts gym performance and what to do about it. Learn about the new research behind maximizing hypertrophy in your workouts. In the middle of the episode, William will announce the winner of our 100th episode giveaway!

Hope you enjoyed the episode! If you did, leave a rating / review here  Chris's Instagram & Website:@christopher.barakat https://www.schoolofgainz.com/-Book a FREE Game Plan Call with Kade:Book Here- Apply for 1-on-1 coaching with us:Apply Now- Download your free nutrition guide & cookbook:Download Now- Follow us on Instagram:Follow Here- Email us with any questions:howellfitco@gmail.com One way you can help us: Take a screenshot of the podcast, share it on your IG story, and tag @howell_fit. Thanks for listening!

Think of peaking like icing on the cake

In this episode, William Grazione and Coach Gillis Pellegrin bring back Christopher Barakat of Competitive Breed to the HQ to dive deep into nutrition timing before, during, and after workouts. The three also discuss how combining different carbs can optimize your training; we bust myths about the anabolic window and provide tips for fine-tuning your strength training. Keep listening for essential info to consider when it comes to your fitness, what to avoid doing during your health journey, and how to focus on the details in the competitive body building world.

We're getting deep into discussion with our Special Guest, author, and researcher, Christopher Barakat. William Grazione, owner of the Educated Dieter is joined with Co-Host Coach Gillis. Chris Barakat Visits HQ to talk about his current bodybuilding show prep and discuss how a person can maintain as much lean body mass as possible during the process. We learn how Chris adapted his coaching business during the pandemic while gyms and bodybuilding shows were shut down and how COVID also ushered in an influx of new fitness coaches in the last 18 months. With that influx, we address concerns and give insight into what we think the fitness industry will be like in the next five years. Finally, Chris will fill us in on what it means to be an evidence-based fitness coach and how to interpret studies and understand what outlying variables are at play. It's not always as cut and dry as the information is laid out to be.

In this episode, Lucas invites Christopher Barakat, a world-leading expert on muscle growth and fat loss. He is an adjunct professor, human performance researcher at The University of Tampa.They discuss optimal protein intake, fat loss protocols, fasted cardio. Christopher is a published scientist, an adjunct professor, a bodybuilding coach, and a bodybuilder. Relevant links:Christopher Barakat's Website: https://schoolofgainz.com/ Christopher's Book: https://schoolofgainz.com/nutrition-programs/the-ultimate-guide-to-body-recomposition/ Health Supplements: http://ergogenic.health/ 

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter  In this episode, Rachel gives tips on how to get the most out of pre and post workout meals, training in a fed or fasted state and why there may be benefits to both depending on your primary goal, determining how often to fast in a fat loss phase, and more! "Timing your carbs post workout can be helpful for decreasing cortisol levels, refilling muscle glycogen stores, and basically creating the best environment possible for recovery." Rachel Gregory Todays Questions: How does intermittent fasting work for muscle preservation during a fat loss period? Thoughts on early morning fasted workouts? What are your favorite pre and post workout meals and why? Top Takeaways: Two things to make sure your focusing on when going into a fat loss phase  Benefits of post workout fueling especially if training in a fasted state Signs to look for to see if you can train in a fed or fasted state to maintain muscle What to focus on when putting together your pre and post workout meals Grams of protein to shoot for in each meal Rachel’s favorite pre workout meal Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A! Also if you haven’t checked out the newest program available Muscle Science for Women from Rachel and Ashleigh Vanhouten go to www.metflexlife.com/muscle-science-women  [0:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show! [1:30] Question: How does intermittent fasting work for muscle preservation during a fat loss period? [3:30] Rachel’s breakdown on types of fasting and when to use them [5:30] Importance of fueling for your specific goal and body size [11:00] PSMF Days [11:30] Hunger Hacks [14:30] Question: Thoughts on early morning fasted workouts? [22:00] Question: What are your favorite pre and post workout meals and why? [24:00] What to focus on when putting together your pre and post workout meals [24:30] Grams of protein to shoot for in each meal [27:00] Episode 71: Lose Fat AND Build Muscle with Christopher Barakat [29:30] Salt! Don’t forget the benefits of salt! [30:30] Rachel’s go-to pre workout meal and snack [36:30] The anabolic window and why eating protein after a workout for muscle building is key  [40:00] Carbs and when to utilize them to get the most benefits [48:00] The Salt Fix [49:30] If you’re interested in the Muscle Science for Women Program check it out HERE! Any podcast questions you’d like to have answered, email Rachel at rachel@metflexlife.com   [50:00] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show! THINGS MENTIONED IN THIS EPISODE: Muscle Science for Women Episode 71: Lose Fat AND Build Muscle with Christopher Barakat The Ultimate Protein Cheat Sheet Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter  In this episode, Rachel discusses her experience being in an eight-month building phase, how to embrace being uncomfortable to accomplish a goal, telltale signs it’s time to switch your nutrition/fitness regiment, tools to try during a fat loss phase, the value of increasing your NEAT and more! “I don't rely on motivation to go to the gym, because motivation ebbs and flows day-to-day. So you really shouldn't rely on motivation for anything, really, when it comes to nutrition and training.” Rachel Gregory Top Takeaways: Why it’s important to get out of your comfort zone A sustainable rate of fat loss to shoot for per week Rachel’s recommendation for daily protein intake  Benefits of higher protein during a fat loss phase General time frame for being in a fat loss phase #1 tip to help meal prepping for the week Today’s Questions: What’s the mental game when you cut your calories? I can’t seem to stick with it. If you have body fat to lose, can you just use that to get your gains while in a calorie deficit? Can you explain your workout routine during your building phase? And how often did you eat? Show Notes: [0:00] Welcome back to MetFlex and Chill! Today, Rachel is chatting about her results and takeaways from an 8-month building phase and the her plan for what’s next [1:00] Check out the newest program Muscle Science For Women HERE! [1:30] Episode 103: Muscle Science For Women [2:00] Rachel dives into the beginning of her building phase [4:30] Episode 76: MINI CUTS: What, Why, When, & How?, Episode 86: Mini Cut Results & Review [8:00] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [11:30] Performance stats from the building phase [14:30] When getting too uncomfortable becomes unproductive   [19:00] What’s next? [20:30] Episode 76: MINI CUTS: What, Why, When, & How? [26:30] Cardio vs. nutrition for fat loss [29:00] Rachel’s timeline for her upcoming fat loss phase [32:30] Question: What’s the mental game when you cut your calories? I can’t seem to stick with it. [35:00] What is decision fatigue? [38:00] Go to metflexlife.com to download your FREE Hunger Hacks Guide [40:30] Benefits to fasting during a fat loss phase [42:30] The 80/20 rule. Did it have a face at some point or grow from the earth at some point? [45:30] Benefits of having someone to hold you accountable.. AKA a coach! [46:30] If you’re interested in one-on-one coaching with Rachel go to www.metflex.com/apply [47:30] Question: If you have body fat to lose can you just use that to get your gains while in a calorie deficit? [48:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell, [49:00] Episode 94: Body Recomposition Scenarios, Muscle Mass & Aging, Training With Dumbbells vs. Barbells, and More! and Episode 71: Lose Fat AND Build Muscle with Christopher Barakat [49:30] Question: Can you explain your workout routine during your building phase? And how often did you eat? [50:30] Episode 101: Overtraining & Under eating: Why Your Hard Work Is NOT Paying Off [51:30] Proper Exercise Programming and Planned Movement are Necessary [56:00] If you’re spinning your wheels feel free to reach out rachel@metflexlife.com  [56:30] Muscle Science For Women is going live APRIL 12th! Check it out HERE for more details! THINGS MENTIONED IN THIS EPISODE: Muscle Science For Women is starting APRIL 12th! Go to metflexlife.com to download your FREE Hunger Hacks Guide Proper Exercise Programming and Planned Movement are Necessary To apply for one-on-one coaching with Rachel check out www.metflexlife.com/apply  --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter  In this episode, Rachel talks about resistance training and yoga as you age, tips to ensure proper technique, progressive overload, body recomposition, gaining vs. cutting cycles and more! ”If you fall outside of the body recomp scenarios mentioned, the biggest benefit of going through strategic gaining and cutting cycles is that they’re faster. You’re choosing one goal at a time and optimizing for that specific goal.” Rachel Gregory Todays Questions: How much muscle is necessary for health and longevity? I am 50 years old, I have been following a progressive overload program for a while. Sometimes I feel very stressed with life and wonder if it would be better for me to switch to yoga. If I only have money/time to commit to one thing, is yoga enough? Or how much lifting in general is required to age and hopefully avoid sarcopenia?  I have been working out at home since the pandemic and enjoying strength training. According to the dexa, I have gained about two pounds of lean muscle. I lift free weights that are challenging for me but would eventually like to increase my weights with a barbell in the gym. My question is if this is a good way to go? I am 46 and my back and knees and shoulders aren’t the greatest. Can doing barbell work like squats and deadlifts be too much? I would get training on proper technique before I got started. Or should I stick to dumbells. The bigger they are the more cumbersome and harder to hold they get. I would love your advice. Thank you. I learn so much from your podcast. Curious how long someone can recomp for typically? I know this is quite individual. Also is it better to recomp before bulking? Top Takeaways: Three areas that resistance training helps preserve as aging occurs Training benefits of using Barbells vs. Dumbbells  Scenarios where choosing body recomp as your goal makes sense Show Notes: [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A but first… announcements! [0:00] Keto For Women DIY program is now open!  [1:30] Active stacks giveaway winners : Aeh008, Megher2, Loveland3031. Please send an email to rachel@metflexlife.com with your full name and shipping info so we can get you your prize!  [2:30] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!  [4:00] If you’re interested in Ketobrick meal replacement bars or Livesavage Apparel check them out HERE!  [5:00] www.metflexlife.com/newsletter  [5:00] Question: How much muscle is necessary for health and longevity? I am 50 years old, I have been following a progressive overload program for a while. Sometimes I feel very stressed with life and wonder if it would be better for me to switch to yoga. If I only have money/time to commit to one thing, is yoga enough? Or how much lifting in general is required to age and hopefully avoid sarcopenia? Thank you for all you do, love your podcasts and the information you provide. [7:00] Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality [7:30] Muscle Mass Index As a Predictor of Longevity in Older Adults [11:30] Question: I have been working out at home since the pandemic and enjoying strength training. According to the dexa, I have gained about two pounds of lean muscle. I lift free weights that are challenging for me but would eventually like to increase my weights with a barbell in the gym. My question is if this is a good way to go? I am 46 and my back and knees and shoulders aren’t the greatest. Can doing barbell work like squats and deadlifts be too much? I would get training on proper technique before I got started. Or should I stick to dumbells. The bigger they are the more cumbersome and harder to hold they get. I would love your advice. Thank you. I learn so much from your podcast. [13:00] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks [17:30] Question: Curious how long someone can recomp for typically? I know this is quite individual. Also is it better to recomp before bulking? [24:30] If you’re interested in one-on-one coaching with Rachel check out www.metflexlife.com/apply  [26:30] What are gaining and cutting cycles? [30:00] What are lean gains? [34:00] Episode 71: Lose Fat AND Build Muscle with Christopher Barakat, Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [34:30] Thank you to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February! [35:00]  If you’re interested in Ketobrick meal replacement bars or Livesavage Apparel check them out HERE! [35:00] Active stacks giveaway winners : Aeh008, Megher2, Loveland3031. Please send an email to rachel@metflexlife.com with your full name and shipping info so we can get you your prize! [35:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show!  [36:00] Check out Rachel’s resources, recipes, podcast episodes, quick guides and much more at her website www.metflexlife.com  THINGS MENTIONED IN THIS EPISODE: Thank you to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February! KETO FOR WOMEN DIY Program is LIVE! Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks Rachel’s Nutrition and Exercise Programs  Episode 71: Lose Fat AND Build Muscle with Christopher Barakat, Episode 45: The Science of Body Recomposition with Dr. Bill Campbell --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

Building muscle & losing fat simultaneously? Sounds too good to be true... At least that's what we all thought until now.  This episode with professor & researcher, Christopher Barakat, is all about body recomposition, how it works, and how YOU can put it into practice. Enjoy the show!Christopher's Website: https://schoolofgainz.com/ (use code HOWELL15 for discounts)Christopher's Instagram: @christopher.barakat-Download my free nutrition guide & cookbook here-Message me on Instagram for advice/troubleshooting here-Apply for my coaching (custom training & nutrition plans) here

On this episode I had the pleasure to welcome Christopher Barakat on the podcast. Chris is a scientist at the University of Tampa, educator and online coach. He has competed successfully in natural bodybuilding for nearly a decade. We talk about his competition history, connections between his research and own anecdotal experience as well as the outline for his 2021 season. 00:00 Intro Chris 03:15 Body recomposition research 06:18 Competition history 14:33 Future shows 18:59 Rate of gain between seasons 30:56 What are skills for other aspects in life from lessons you learned from bodybuilding? 44:18 Did you notice that your psychology changed from prep to prep and how did that influence your outcomes, enjoyment of the process and the prep aftermath? 52:25 Maintaining your best physique throughout the season 55:30 What do you plan to do differently this time in terms of your mindset and overall methodologies used? 01:04:38 2021 prep setup 01:09:09 Chris’ social media Chris’ Instagram: https://www.instagram.com/christopher.barakat/ Chris’ Coaching: https://schoolofgainz.com/coaching/ Chris’ Research: https://schoolofgainz.com/resources/research/ ______________________________________________ Thanks for listening/watching! If you liked the podcast please like, comment, share and subscribe to the channel! This podcast is also available on all other streaming-platforms: iTunes: https://itunes.apple.com/de/podcast/max-mps-radio/id1349774992?mt=2 Soundcloud: https://soundcloud.com/janfrisse/ Spotify: https://open.spotify.com/show/1OmzAJuchpHk8NQVUWiWGS ______________________________________________ Webseite/Website: http://janfrisse.de Online Personal Training: http://janfrisse.de/online-personal-training Kostenloses Beratungsgespräch/Free Skype Consulting: http://janfrisse.de/kontakt Instagram: https://www.instagram.com/janfrisse Youtube: https://www.youtube.com/channel/UCX_O44SkXYEw3-DilXpScKA Facebook: https://www.facebook.com/janfrissept E-Mail: coaching@janfrisse.com ______________________________________________ For my English audience: My name is Jan Frisse a full time online coach located in Essen, Germany and I am an intern with Dr. Mike Israetel. You are more than welcome to join! I will regularly release English content with the top scientists, experts, coaches and athletes in the field of the evidence-based fitness industry. Just keep in mind that this is a bilingual podcast, so there will be German content since my main target audience is Germany. I’m still absolutely happy to have you on here as well so you’re more than welcome to stay! "MAX MPS RADIO" ist ein bilingualer Podcast mit evidenzbasierten Content zum Thema Bodybuilding, Fitness, Ernährung und den Wissenschaften dahinter! Jan interviewt die Top-Experten im Feld der evidenzbasierten Fitness-Industrie und produziert Co-Host Serien mit anderen Coaches und Athleten!

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter  In this episode, I chat all about implementing different types of carbs strategically for your personal goals, the benefits of honey, beet juice and why it’s something you might consider in your pre-workout regiment and more! "Did it have a face at some point, or has it grown from the earth at some point? If it checks either of those boxes, it's most likely a whole food." Rachel Gregory Todays Questions: What is the best way to carb up: starchy carbs, fibrous carbs, sugars, sugar + fat, or starch + fat? Thoughts on honey being a carb source when trying to put on muscle? Top Takeaways: Three rules to use as a baseline when incorporating carbs Types of carb sources to use before workouts Three goals to focus on when strategically implementing a carb up Benefits of using beetroot juice or powder before cardio and resistance training Show Notes: [0:00] Welcome back to MetFlex and Chill! Today is a solo episode discussing all types of carbs in your regiment  [1:00] This month’s podcast sponsor is Organifi! [2:30] Check out their products by going to www.organifi.com/metflex and you can use the code METFLEX for 15% off any of their products [2:30] If your enjoying the show and want to help grow it please leave a review on itunes or take a screenshot of the episode and add it to your IG story along with tagging Rachel @rachelgregory.cns [3:30] Question: What is the best way to carb up: starchy carbs, fibrous carbs, sugars, sugar + fat, or starch + fat? [4:30] Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism [5:30] Rules to think about when incorporating carbs- rule number one: whole foods first [6:00] Rule number two: no naked carbs [7:00] Rule number three: minimal effective dose  [8:00] Three categories to incorporate carbs  [9:30] Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller [21:30] Episode 71: Lose Fat AND Build Muscle with Christopher Barakat [24:00] Super starch! If you want to learn more about UCAN and their products, check out www.ucan.co/metflexlife and you can use the discount code METFLEXLIFE for 20% Off. [26:30] Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review [28:00] Organifi Red Juice [30:30] Question: Thoughts on honey being a carb source when trying to put on muscle? [34:30] Honey Supplementation and Exercise: A Systematic Review  [36:00] Episode 61: All Things CARNIVORE with Dr. Paul Saladino [37:30] Thanks for listening and remember, if you enjoyed the episode and this podcast, please share it out. If you want to check out Organifi products, go to www.organifi.com/metflex and you can use code METFLEX for 15% off any of their products THINGS MENTIONED IN THIS EPISODE: Thank you to this episode sponsor Organifi! Check out their products HERE! Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism Episode 9: Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller Episode 71: Lose Fat AND Build Muscle with Christopher Barakat Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review Organifi Red Juice Episode 61: All Things CARNIVORE with Dr. Paul Saladino --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

Christopher Barakat is a competitive natural bodybuilder, coach, and researcher investigating training & nutrition intervention to optimize body composition outcomes. He started competing in 2011 as a teenager and this passion led him to pursue academic studies that would enhance his knowledge to be a better coach and athlete. He earned his bachelor's in Athletic Training and his master's in Exercise & Nutritional Sciences. He's been teaching at the University of Tampa since 2017 and continues to research in the human performance lab under Dr. Eduardo De Souza and colleagues. Christopher's Instagram Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Christopher's Research Gate profile School of Gainz At-Home Exercise Template In this episode we cover: Chris's background in bodybuilding and exercise science Chris's current research projects on repetition tempo and intra-set stretching What is body recomposition and how does it occur? Is it something that only occurs in untrained people or why does it happen more readily in that group? Why does muscle gain and fat loss get harder the closer someone gets to their genetic potential? What are the different ways of measuring muscle mass and body fat and what's the difference between them? The importance of standardizing someone's hydration, food and exercise before measuring body composition What definitions are used for "resistance trained" individuals in studies? The importance of looking at participant's starting strength to guage their level of training or training status What role does detraining and retraining play in the results of body composition studies? Why people shouldn't be too worried about losing muscle or strength during lockdown Chris's thoughts on the difference in the training of the average gym-user and the type of training he employs in his research The importance of tracking your training in a log book The interesting science around protein intake and its effects on fat mass Protein intake recommendations for body recomposition Why is body recomposition not observed in case studies of physique competitors? Do physique competitor's lose muscle during contest prep? What role does sleep play on body composition? Chris's key recommendations for evidence-based body recomposition

To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Chris Barakat at his website https://schoolofgainz.com/ and on Instagram @christopher.barakat Chris Barakat is from Long Island, NY. He started competing in Natural Bodybuilding in 2011 at 19 years old. Chris studied Athletic Training (BS - ATC) at Stony Brook University and went to the University of Tampa for his MS in Exercise & Nutritional Science where he got involved in exercise science research in the Human Performance Lab Chris founded Competitive Breed LLC in 2015 (Coaching Services for Physique Athletes) and the School of Gainz in 2019 (Educational Platform, Coaching Services for all demographics, Content & Products, etc.). Chris has been teaching as an Adjunct at the University of Tampa since 2017. In this episode, we talk about body recomposition in maintenance and surplus stages, strategically meeting your daily macros, working out vs. following a workout program, physiological and psychological benefits to diet breaks and refeeds, the 3500 calorie rule, and much more! "Even if you've been training for 3 to 5+ years, there may be a couple of variables that you're not maximizing. You could be leaving potential on the table for recomposition to be the outcome." Chris Barakat Top Takeaways: Basics for body recomposition Chris’s formula for setting up your macros Two ways to approach post workout nutrition How to structure your resistance training program to optimize your workouts Daily caloric intake vs. weekly caloric intake Today’s Questions: What exactly is your definition of body recomposition? What are some characteristics or pre-reqs for someone to be able to efficiently recomp vs. those that would do better with a dedicated phase (or phases) in a surplus? What’s your formula for setting up clients' macros? What’s your philosophy on pre and post workout nutrition?  What’s your take on metabolic flexibility? What are the benefits of having a solid post workout meal? How do you go about structuring an effective training plan for the gym? Do you implement diet breaks and refeeds with your clients?  What would your general recommendations be for someone who's going through a body recomposition or fat loss phase for implementing refeeds? And diet breaks? Do you feel diet break benefits are more psychological versus physiological? Show Notes: [0:00] Welcome back to MetFlex and Chill! Rachel gives a brief background on guest Chris Barakat @christopher.barakat [2:00] Rachel introduces guest Chris Barakat to the listeners @christopher.barakat [2:30] All things body recomp! Chris dives into how he pursued his passion in nutritional science  [4:30] Question: What exactly is your definition of body recomposition? [7:00] What would be some of the characteristics of someone that comes to you or someone that you would see has the best potential to recomp versus those that might not? [10:00] Question: What are some characteristics or pre-reqs for someone to be able to efficiently recomp vs those that would do better with a dedicated phase or phases in a surplus? [12:30] Question: What’s your formula for setting up clients' macros? [13:00] Mifflin St. George Formula [15:30] Question: What’s your philosophy on pre and post workout nutrition? [24:00] Question: What’s your take on metabolic flexibility?  [27:30] Question: What are the benefits of having a solid post workout meal? [30:00] Question: How do you go about structuring an effective training plan for the gym? [41:30] Question: Do you implement diet breaks and refeeds with your clients? What would your general recommendations be for someone who's going through a body composition or fat loss phase and may be implementing refeeds and diet breaks? [41:30] Episode 45: The Science of Body Recomposition with Dr. Bill Campbell [45:30] What is the 3500 calorie rule? [49:00] Question: Do you feel diet break benefits are more psychological versus physiological? [56:30] Question: Is there anything that you've changed your mind about in the last year and why? [58:30] Question: Is there anything that you've personally been implementing, in the last month or so, whether it's nutrition wise, mindset, lifestyle, anything at all that you've found to make a difference in your day to day practices? [1:01:00] Question: Do you want to share anything that you have on the horizon coming up for you? [1:03:30] You can find Chris primarily on his instagram @christopher.barakat or his website https://schoolofgainz.com [1:04:00] The Ultimate Guide to Body Recomposition [1:04:00] Thank you for listening to another episode with Rachel! And as always if you’re enjoying the show please screenshot it and tag @rachelgregory.cns in your IG stories! [1:04:30] If you need more information from shownotes check out www.metflexlife.com --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

On this episode, Raul and Parker interviewed Christopher Barakat. Chris is a teacher at the University of Tampa and he's a published researcher. Topics included all things natural bodybuilding, how to gain muscle and lose fat, training, and more.You can find Chris on instagram: (https://www.instagram.com/christopher.barakat/?hl=es)Chris' website: (https://schoolofgainz.com/)Follow us on instagram for evidence based fitness and rehab content: (https://www.instagram.com/strength.rehab/?hl=es)

In this episode of Anabolic Radio I had the pleasure of interviewing my friend Christopher Barakat who’s the owner of an educational brand School of Gains, head coach at Competitive Breed, and professor/researcher at Tampa University. Now while there is some uncertainty during COVID-19 that doesn’t mean we can’t still progress toward our body composition/health related goals during this period of time. Despite the best-laid plans, life isn’t always predictable. External events and unexpected circumstances often create chaos- causing us to lose focus and get distracted. At times like these, you can reclaim some sense of security by focusing on what you can control. Find comfort in your habits. Find structure in your plans. Find certainty in your routines. Then use the power of focus to direct your energy, enthusiasm, and creativity to the things most likely to give you what you want. That’s how your best self can thrive— regardless of what’s going on around you. Thank you Chris for your time, looking forward to having him on for future discussions.Support the show (http://www.hawkfitcoaching.com)Support the show (http://www.hawkfitcoaching.com)

This is my first podcast ever in English, I'm French and still learning English, then don't be too hard with my English. It is a raw podcast. In this first episode I have the honour to host Christopher Barakat, who is a big inspiration to me as a coach and as an natural bodybuilder. Christopher is a published scientist, an adjunct professor, a bodybuilding coach and a bodybuilder. We talk about protein overfeeding, body fat in off-season, body recomposition, natural hormonal variation on the natural athletes, creating new fat cells, yohimbine, alpha-2 adrenoceptor, fasted cardio, contest prep and peak week. Have a good listening. Instagram of Christopher : @christopher.barakat His websites : https://competitivebreed.com/ https://schoolofgainz.com/ My instagram : @ak.bodybuilding My website : www.akbodybuilding.com

Chris is a published researcher, educator, coach, and natural bodybuilder. We discuss some programming details for bodybuilders including some of the mistakes people commonly make and some advanced exercise sequencing ideas. Furthermore, we delve into some of Chris's coaching experience to identify what traits successful clients tend to hold. This isn't one you'll want to miss! Timestamps: 01:14 Training like a bodybuilder: Exercise selection 05:14 What makes an exercise a good exercise? 07:52 Client assessment 10:08 Helpful tools for exercises 11:07 Favourite hypertrophy movements 15:59 Overrated hypertrophy movements 17:00 Exercise Sequencing/Order 22:31 Pre-fatigue exercise 26:35 Chris detraining phase and coming back to training 31:01 Chris talks about periodisation 35:12 Key attributes for successful clients 40:32 Strategies as a coach to make stepping on stage more likely for clients 43:54 Self-sabotaging and not satisfied with results 47:03 Bodybuilding case study with Terrence Ruffins and rep tempo study https://www.instagram.com/christopher.barakat/ https://competitivebreed.com/ https://schoolofgainz.com/ Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=mRqyahbVMn8 __ If you want to support us via a donation, that's highly appreciated! Patreon • https://www.patreon.com/revivestronger Don't like Patreon, go to Paypal! • https://bit.ly/2XZloJ4 __ Our Ebooks! Ultimate Guide To Contest Prep Ebook: • https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/ Primer Phase Ebook: • https://revivestronger.com/product/the-primer-phase/ __ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __ Recommended supplements: Denovo Nutrition (use code STEVE) • https://denovosupps.com?aff=6 __ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/

Today's guest is my good friend, Christopher Barakat. Chris recently dropped a very influential muscle hypertrophy study into the research world and is releasing a book with Jeff Nippard called "The Ultimate Guide To Body Recomposition" (Get it RIGHT HERE). Not only does Chris do my own personal nutrition, but he's one of the smartest upcoming researchers in the training and nutrition space. So it's an honor to work with him, call him a close friend, and to bring him on the how.  Follow him on instagram @christopher.barakat, check out his new site School of Gainz, and read his research study RIGHT HERE. ---- Timestamps: 3:35 - Chris talking about his recent research study 8:15 - Where in the body can you apply the research from the study. 14:10 - How you can use this study to get easy gains with less volume and better recovery 18:00 - Biggest issue with volume research and what can be improved. 25:25 - Details on Recomposition project with Jeff Nippard 27:37 - Why people think body recomposition is impossible. ---- You can get access to ALL of our content in one place, now: www.boomboomperformance.com/links Join The Boom Boom Elite (BBP's Membership Site) to receive exclusive content and interviews, monthly training programs, bonus eBooks, the private coaching forum, and more by visiting https://boomboomperformance.com/elite ASK BOOM-BOOM YOUR QUESTION HERE! : www.boomboomperformance.com/podcast Check out all of our e-books by visiting https://www.boomboomperformance.com/products To Apply For Coaching With Boom Boom Performance, visit – http://boomboomperformance.com/online-coaching/#sign-up Social Links: Blog – www.boomboomperformance.com Facebook - https://www.facebook.com/boomboomperformance/ Instagram - https://www.instagram.com/cody.boomboom/  YouTube - https://www.youtube.com/user/BoomBoomPerformance Email – info@boomboomperformance.com

Today is another Coaching Roundtable where I sit down with two other established coaches and discuss various common (and misunderstood) topics that arise inside the training and nutrition coaching space. In this episode we have Christopher Barakat; Bodybuilder, Prep Coach, Owner of Competitive Breed, and Graduate of the Exercise and Nutritional Science Masters Program at University of Tampa, as well as a currently teaching professor and published scientist in the Human Performance Lab. We also have William Grazione; Pro Natural Bodybuilder, Coach, Bachelors of Exercise Science, and owner of Metabolic Evolution. Be sure to screenshot the show, post it on your IG story and tag myself @cody.boomboom, Chris @christopher.barakat, and Will @william_grazione TOPICS DISCUSSED: TRAINING: Opinions on the volume research that has been published in the last 1-2 years (is more really always better?)   Effort and intent… how important is mind muscle connection, the individual's effort inside of each rep, focus, etc. Does it matter or is it all about volume?   Training to failure - is there a time for it? Or should we avoid it completely?   Program hopping… how long should someone stick to the same movements? And does this change between compounds vs. accessory lifts?     Changes in training during a fat loss vs. a hypertrophy phase? And what's the transition look like between one phase to the next?   NUTRITION: Defining nutritional periodization in the aesthetic world (what's the meaning, to you, but also the application inside your coaching)   Thoughts on the current state of reverse dieting and metabolic adaptation (these two things have blown up, some great info and some horrid info - what's your take?)   Ultra high carb diets… great for retaining muscle mass on a cut and for building new tissue in off season? Or a hormonal crash course?   When and how to add refeeds and diet breaks   Applying the research (what to know, look out for, and consider before taking a study and implementing it without reason) ---- Apply For Coaching: bit.ly/Coaching-App Get Your Free Copy of The Nutrition Hierarchy, HERE Learn How We Coach: Read This Case Study Article Top 4 Episodes: - Nutritional Periodization - Nutrition FAQ - Training FAQ - My Story ---- You can get access to ALL of our content in one place, now: www.boomboomperformance.com/links Join The Boom Boom Elite (BBP's Membership Site) to receive exclusive content and interviews, monthly training programs, bonus eBooks, the private coaching forum, and more by visiting https://boomboomperformance.com/elite ASK BOOM-BOOM YOUR QUESTION HERE! : www.boomboomperformance.com/podcast Check out all of our e-books by visiting https://www.boomboomperformance.com/products Boom Boom Performance Coaching Info: http://boomboomperformance.com/online-coaching Social Links: Blog – www.boomboomperformance.com
 Facebook - https://www.facebook.com/boomboomperformance/
 Instagram - https://www.instagram.com/cody.boomboom/ 
 YouTube - https://www.youtube.com/user/BoomBoomPerformance Email – info@boomboomperformance.com   

Natural Bodybuilding is easily one the most difficult sports to excel in... You're pushing your body so far past the norm, to become a version of yourself most would believe is physically impossible. Which is exactly why I find it so damn interesting! So naturally, I brought Christopher Barakat on of Competitive Breed so we could learn how to apply the best training and nutrition principles science has to offer, into our own programming. Follow Chris on instagram @christopher.barakat or check out his site at www.competitivebreed.com  [LEARN HOW TO HELP THE SHOW] This podcast is 100% free, helping YOU live longer and better for no cost at all. In fact, 95% or more of the content we provide at B.B.P. is completely free, because our #1 core value is to be a Go Giver. Which is why we created a Patreon page so you can donate as little as $1 per month to help us provide more free content. 100% of donations go back to creating more free content for you. You can help the movement grow by visiting: https://www.patreon.com/boomboomperformance Check Out Cody's Latest Training Program, Functional Muscle, by visiting http://boomboomperformance.com/functional-muscle  Get Coach Cody's  E-Book, "The Nutrition Hierarchy: The All Inclusive Guide To Mastering Your Diet”, by visiting http://boomboomperformance.com/nutrition-hierarchy To Apply For Coaching With Boom Boom Performance, visit – http://boomboomperformance.com/online-coaching/#sign-up Social Links: Blog – www.boomboomperformance.com
 Facebook - https://www.facebook.com/boomboomperformance/
 Instagram - https://www.instagram.com/cody.boomboom/ 
 YouTube - https://www.youtube.com/user/BoomBoomPerformance Email – info@boomboomperformance.com   

Nick Graziosi, owner of Phierce Natural Sports Supplements joins me on today’s Project My Life Podcast. I met Nick at the 2017 WNBF Hercules Bodybuilding championships back in June, and after hearing the story behind his start up company I wanted to get him win the show so I could learn more. As it turns out, Nick is a good friend of my little bro Christopher Barakat, so Nick and I became insta-bros. We chatted about life, bodybuilding, and how we love the hustle of building a business from the ground up.   A few Topics we discussed: Entrepreneurship Phierce Natural Sports Supplements new products Unique ingredients that set Phierce apart from the rest Shevon Cunningham wins again The subtle art of not giving a fuck   Links from the show: Phierce All Natural Sports Supplements - https://livephierce.com/ *use promo code “AMPED10” at checkout for 10% off all purchases. bodhi by anthony monetti- http://thisisbodhi.com/ National Physique Committee (NPC) - http://npcnewsonline.com/ World Natural Bodybuilding Federation (WNBF) – http://www.worldnaturalBB.com The Project My Life Podcast – www.AnthonyMonetti.com The Project My Life Podcast on youtube – www.youtube.com/projectmylife The Project My Life Podcast on youtube on iTunes – Subscribe - https://itunes.apple.com/us/podcast/project-my-life-with-anthony-monetti/id980746614?mt=2    

Christopher Barakat owner of competitivebreed.com joins me on today’s project My Life Podcast. Chris holds a bachelors degree in Athletic Training with a masters degree in Exercise and Nutrition from the University of Tampa. He is also a Certified Sports Nutritionist (CISSN) through the International Society of Sports Nutrition and is currently a champion natural bodybuilding in the INBF with hopes of becoming a WNBF Professional one day. A few topics discussed on the show: Beginner vs. Advanced training Young Entrepreneurship Scientific theory vs. Practical application Legion supplements Max Hype Training Links From the show: Christopher Barakat website - www.Competitivebreed.com Max Hypertrophy Training - Legion supplements - https://legionathletics.com/ Christopher Barakat articles on bodybuilding.com Christopher Barakats articles on t-nation.com World Natural Bodybuilding Federation (WNBF) - http://www.worldnaturalBB.com The Project My Life Podcast - www.AnthonyMonetti.com The Project My Life Podcast on youtube - www.youtube.com/projectmylife The Project My Life Podcast on youtube on iTunes - Subscribe -> https://itunes.apple.com/us/podcast/project-my-life-with-anthony-monetti/id980746614?mt=2 We will be doing another podcast about nutrition and more hot topics in the new age bodybuilding world, so here is part 1 of the Project My Life Christopher Barakat podcast.

With over 200,100 followers on Instagram Chris has become a social media monster and recently left his full-time sales gig to pursue the world of entrepreneurship. Chris teamed up with Christopher Barakat earlier this year to develop his latest bodybuilding training program titled “Max Hype Training”. With more freedom than ever, Chris has found a nice balance of work, family, and training while still available for taking on more clients. A few Topics discussed: Natural bodybuilding Pokemon Go and how one meme went viral causing him to skyrocket his social media presence and business Taking risks and becoming an entrepreneur Countless shirtless selfies Links from the show: Chris Elkins website  - https://www.cephysiques.com/ Max Hypertrophy Training - https://www.cephysiques.com/pages/max-hype Competitive Breed - http://www.competitivebreed.com/ PE Science Supplements - https://pescience.com/ World Natural Bodybuilding Federation (WNBF) - http://www.worldnaturalBB.com The Project My Life Podcast - www.AnthonyMonetti.com The Project My Life Podcast on youtube - www.youtube.com/projectmylife The Project My Life Podcast on youtube on iTunes - Subscribe -> https://itunes.apple.com/us/podcast/project-my-life-with-anthony-monetti/id980746614?mt=2

In this episode I am joined by Christopher Barakat of Competitive Breed, A Natural Bodybuilder & Masters Graduate in Exercise & Nutrition Sciences. For more information on Chris - Website - http://www.competitivebreed.com/ - Email - chris@competitvebreed.com - Instagram - https://www.instagram.com/christopher.barakat/?hl=en - YouTube - https://www.youtube.com/channel/UCLbh9I-nnBCq4zfg_94AH_g - MAX HYPE - http://www.competitivebreed.com/max-hype-training-program - BB DOCUMENTARY - *TBC* - Timestamps for this episode - 4:50 - Chris' Background into Competing 8:30 - Reasoning behind competing. 10:30 - Competing as a TEEN (Thoughts) 14:00 - Advice for TEEN Competitors 16:30 - Crazy Muscle GAIN in Off Season 17:30 - How to PERIODISE a FOUR Year Off Season 21:40 - How to set up NUTRITION in a FOUR Year Off Season 26:50 - Aggressive vs Slow Mini Cuts 29:00 - Judging Muscularity / Improvements when gaining. 31:00 - Being comfortable in your physique. 33:30 - Starting stats for Chris' 2017 Contest Prep 36:00 - Higher Fat/Lower Carb Rest Day Macros 39:40 - Sex Drive/Hormonal Implications of Contest Prep 43:30 - Overcoming Prep Obstacles 47:00 - Compounds vs Isolation / Training Like a Bodybuilder.