The Bodybuilding Dietitians

In this episode of The Bodybuilding Dietitians Podcast, we work through five common dieting mistakes that can make fat loss harder to sustain, even when your calories and macros appear to be in order.

We start with all-or-nothing thinking, including why one unplanned meal can quickly become an entire weekend of overeating, and why returning to your normal routine is more valuable than trying to compensate or waiting until Monday to restart.

From there, we discuss what happens when a diet ends without a clear plan. We cover how to estimate your new maintenance intake, why some weight gain is normal after a dieting phase, and how setting new training or performance goals can make the transition easier. We also explore why constantly moving between cutting and gaining can prevent you from learning how to maintain a stable body weight.

We finish on the practical side, including how food selection, protein, fibre, meal structure and food volume can improve hunger management during a deficit. We also unpack daily scale fluctuations, how to distinguish a genuine plateau from normal noise, and when removing scale weight as a progress metric may be appropriate.

We also introduce our new Fibre Efficiency Guide, which ranks approximately 80 foods by the amount of fibre they provide per 100 calories. We wrap up as always with what we learned this week.

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Links & Resources

 

Fibre Guide - the-fibre-guide.subscribepage.io

 

Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow 

Website – https://www.thebodybuildingdietitians.com/

 

Instagram

The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en

Team TBD – https://www.instagram.com/_teamtbd_/?hl=en

Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en 

Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en

Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en

 

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Training hard but still feeling sore, fatigued or stuck in the gym? The answer may not be another recovery supplement, massage gun or cold plunge.

In this episode, we help you identify where your recovery may actually be breaking down. We explain how training volume, intensity and execution can create more fatigue than your current sleep, nutrition and lifestyle can support, along with the signs that it may be time to adjust your program or take a deload.

We also unpack the foundations that deserve attention first, including sleep, adequate fuelling, protein intake, stress management and hydration. We put popular recovery tools into context, including why feeling less sore does not always mean you have recovered faster and how immediate cold-water immersion may work against hypertrophy adaptations.

Before spending more money on recovery, this episode will help you work out which lever is most likely limiting your progress and what deserves your attention first.

Enjoying the podcast? Make sure to subscribe, share the episode and leave us a five-star rating or review. It really helps us grow and reach more listeners.

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Links & Resources

 

Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow 

Website – https://www.thebodybuildingdietitians.com/

 

Instagram

The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en

Team TBD – https://www.instagram.com/_teamtbd_/?hl=en

Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en 

Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en

Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en

 

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In this episode of The Bodybuilding Dietitians Podcast, you’ll learn how to bring your nutrition and training together to support more effective muscle growth.

We cover whether a calorie surplus is necessary, how quickly body weight should increase, and why gaining faster does not always mean building more muscle. We also discuss the psychological side of a gaining phase, including accepting controlled changes in body composition while strength, recovery and training performance improve.

On the training side, we explore mechanical tension, proximity to failure, progressive overload, execution and volume. Find out how to identify whether you are doing too much or too little, when additional volume may be beneficial, and why simply adding more sets is rarely the first solution.

We also share practical strategies for reviewing training footage, selecting exercises with a strong stimulus-to-fatigue ratio, protecting shoulder health and creating a program that supports long-term progression. As always, we wrap up with what we learned this week.

Enjoying the podcast? Subscribe, share the episode, and leave us a five-star rating or review. It helps us grow and reach more listeners.

⸻

 

Links & Resources

 

Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow 

Website – https://www.thebodybuildingdietitians.com/

 

Instagram

The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en

Team TBD – https://www.instagram.com/_teamtbd_/?hl=en

Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en 

Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en

Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en

 

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In this episode of The Bodybuilding Dietitians Podcast, we break down what it actually means to fuel properly for training, recovery and physique progress. Fuelling is often reduced to a pre-workout meal or simply hitting your daily calories, but an athlete can technically meet their intake target and still fail to support the periods where performance, recovery and normal physiological function matter most.

We cover the difference between under-fuelling, low energy availability and RED-S, including how each concept applies to lifters, physique athletes and anyone with a high training or activity load. We get into the warning signs that your intake may no longer be matching your output, from declining performance and slower recovery through to poorer sleep, low mood, frequent illness, hormonal disruption, reduced libido and recurring injuries.

We also explain why the scale remaining stable does not necessarily mean you are adequately fuelled, and why eating more than 3,000 calories per day may still not be enough for a highly active athlete.

We finish on the practical side, including how to distribute carbohydrates and protein more effectively across the day, fuel early-morning and double training sessions, manage low appetite, and use higher days, refeeds or diet breaks where appropriate. We also discuss why reducing unnecessary exercise expenditure can sometimes be just as important as increasing food, and how to assess whether your current intake genuinely supports the phase you are in. We wrap up as always with what we learned this week.

Enjoying the podcast? Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners.

 

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Links & Resources

EA Instagram Post: https://www.instagram.com/p/DaOpNuwTAQ4/?hl=en

Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow  Website – https://www.thebodybuildingdietitians.com/  

 

Instagram

The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/? hl=en Team TBD – https://www.instagram.com/_teamtbd_/?hl=en

Jack Radford-Smith –  https://www.instagram.com/jack.radfordsmith/?hl=en  Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en  Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en  ⸻

In this episode of The Bodybuilding Dietitians Podcast, we break down why fibre deserves far more attention than being treated as something that just helps with digestion. Fibre is the nutrient lifters most consistently neglect, and one of the best evidenced dietary factors for long term health, yet the typical high protein physique diet is almost engineered to leave people well short of what they need.

We cover what fibre actually is and why the different types matter, from soluble and viscous fibres through to fermentable fibres and their role in the gut microbiome. We get into the mortality and disease evidence, the short chain fatty acid mechanism that explains why fibre affects far more than digestion, the beta-glucan and cholesterol story, and why fibre is such a useful appetite and satiety tool during a fat loss phase. We also cover the honest limitations, including why ramping up too quickly backfires, how to time fibre around training, and the FODMAP consideration for people with sensitive guts.

We finish on the practical side, including which food sources actually deliver meaningful fibre and which ones only feel like they do, the highest leverage swaps to close the gap, and how to build fibre into your diet without rebuilding it from scratch. We wrap up as always with what we learned this week.

Enjoying the podcast? Make sure to subscribe, share the episode, and leave us a five-star rating or review, it really helps us grow and reach more listeners.

 

⸻

 

Links & Resources

Coaching Services – https://www.thebodybuildingdietitians.com/enquirenow 

Website – https://www.thebodybuildingdietitians.com/

 

Instagram

The Bodybuilding Dietitians – https://www.instagram.com/thebodybuildingdietitians/?hl=en

Team TBD – https://www.instagram.com/_teamtbd_/?hl=en

Jack Radford-Smith – https://www.instagram.com/jack.radfordsmith/?hl=en 

Damien Cox – https://www.instagram.com/dietitian_damiencox/?hl=en

Lauren Stevens – https://www.instagram.com/thephysiquedietitian_/?hl=en

 

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