The JackedCast

JackedCast - EP025 - Beginner's Guide to Jackedness

JackedCast Show Notes

Episode #: 25

Date: 04/24/17

Hosts: Clay Russell & Mike Florio

 

 

The Panel Weighs In

  • Clay:     

    • Goal: 230

    • Status: 233lbs.

    • Change: lost 6.2lbs.

  • Mike:     

    • Goal: 207lbs

    • Status: 216

    • Change: 0 :-(

 

The Big Discussion

  • So you want to get JACKED?”

    • Identify who you are?

    • Identify who you want to be?

    • Put a solid plan together for adequate rest, proper diet, and consistent exercise.

    • Set achievable goals and hold yourself accountable.

  • Deadlift Mike gives us an example and some guidelines on how to put your plan in action!! So that you can get swoll and in control!

  • Stallone Movie

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: chili & poundcake (I did it again today!)

  • Mike: Meal prep…...still!

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

 

The Situation Room: (Mike answers the internet’s questions)

  • Should I workout under stress?

  • When should I change my fitness program?

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Remember, that we are not experts. Please consult your doctor before making any dramatic changes to your diet or exercise routine. With that being said, please subscribe to the show in iTunes or Google Play and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

JackedCast - EP024 - Transformations Featuring Bill Stebbins

JackedCast Show Notes

Episode #: 24

Date: 03/27/17

Hosts: Clay Russell, Mike Florio & Special Guest Bill Stebbins

 

The Panel Weighs In

  • Clay:     

    • Goal: 235.0lbs

    • Status: 239.2lbs

    • Change: Lost 7.6lbs

  • Mike:     

    • Goal: 207

    • Status: 216

    • Change: Lost 4lbs

 

The Big Discussion

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: getting more nutrition out of my daily calorie allowance and budgeting the day properly

  • Mike: Meal prepping. Kitchen renovation.

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

 

The Situation Room: (Mike answers the internet’s questions)

  • How often should you weigh yourself?

  • What would you tell a younger you? Lessons learned.

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Remember, that we are not experts. Please consult your doctor before making any dramatic changes to your diet or exercise routine. With that being said, please subscribe to the show in iTunes or Google Play and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

 

 

JackedCast - EP023 - Fluidity

JackedCast Show Notes

Episode #: 23

Date: 02/27/17

Hosts: Clay Russell & Mike Florio

 

The Panel Weighs In

  • Clay:     

    • Goal: 246.8lbs.

    • Status: 243.0lbs.

    • Change: gained 3.8lbs.

  • Mike:     

    • Goal: Mini Cut

    • Status: 220

    • Change: +2 lbs

 

The Big Discussion

  • Fluids: The Pros & Cons of Each

    • Water

    • Coffee

    • Tea

    • Beer

    • Wine

    • Whiskey

    • Soda

    • Gatorade

    • Juice

    • Milk

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: Not to give myself a free pass on diet just because I’m working out again

  • Mike: Back into the swing of things

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

The Situation Room: (Mike answers the internet’s questions)

  • What is the best pedometer app?

  • What are the pros and cons of working out inside vs. outside?

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Remember, that we are not experts. Please consult your doctor before making any dramatic changes to your diet or exercise routine. With that being said, please subscribe to the show in iTunes or Google Play and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

JackedCast - EP022 - Keep the Fire Burning

JackedCast Show Notes

Episode #: 22

Date: 01/30/17

Hosts: Clay Russell & Mike Florio

 

The Panel Weighs In

  • Clay:     

    • Goal: 240.0lbs.

    • Status: 243.0lbs.

    • Change: no change

  • Mike:     

    • Goal: 220

    • Status: 218

    • Change: +2lbs

 

The Big Discussion

  • Avoiding the Burnout & Relighting the Fire

    • Overcoming lack of sleep, sickness & soreness in order to stay on track

    • Not seeing results? Why try?

    • Setting reasonable goals

    • It’s easy to make excuses. How to be more accountable?

    • Tips on staying motivated

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: A new daily routine has me back at 6 hours of sleep a night.

  • Mike: Eating less fat damn it!

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

The Situation Room: (Mike answers the internet’s questions)

  • Getting started with supplements: Where to start for beginners?

  • What to eat when a hard-working metabolism is your enemy?

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

Feedback

  • @michaelpcouto: @JackedCast EP021 A great episode guys! @dmtammaro 's story an inspiration. Get some sleep keep up the good work! #AppleWatch

 

In Closing

Remember, that we are not experts. Please consult your doctor before making any dramatic changes to your diet or exercise routine. With that being said, please subscribe to the show in iTunes or Google Play and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

JackedCast - EP021 - Transformations Featuring Danny Tammaro

JackedCast Show Notes

Episode #: 21

Date: 01/05/17

Hosts: Clay Russell, Mike Florio & Danny Tammaro

 

The Panel Weighs In

  • Clay:     

    • Goal: 240lbs.

    • Status: 243lbs.

    • Change: + 1.0lb. (arrg!!)

  • Mike:     

    • Goal: 220

    • Status: 216

    • Change: +2lbs

 

The Big Discussion

  • Transformations with special guest Danny Tammaro

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: caloric restriction, everything has so many damn calories

  • Mike: Frequency of workouts have decreased to 3x a week.

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

 

The Situation Room: (Mike answers the internet’s questions)

  • Should children lift weights?

  • Will weight lifting make women “bulky”?

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Remember, that we are not experts. Please consult your doctor before making any dramatic changes to your diet or exercise routine. With that being said, please subscribe to the show in iTunes or Google Play and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

 

JackedCast - EP020 - 2016 Recap

JackedCast Show Notes

Episode #: 20

Date: 12/05/16

Hosts: Clay Russell & Mike Florio

 

The Panel Weighs In

  • Clay:     

    • Goal: 240lbs.

    • Status: 242lbs.

    • Change: +1lbs.

  • Mike:     

    • Goal: 220lbs

    • Status: 214lbs

    • Change: +4lbs

 

The Big Discussion

  • The 2016 Year in Review

    • The Panel Weighs in for the Year (since our show on December 7th, 2015)

      • Clay: gained 1.2lbs.

      • Mike Started at 214 up to 220, down to 205, back to 214

    • What went right in 2016?

    • What went wrong in 2016?

    • Looking ahead to 2017….

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

 

The Situation Room: (Mike answers the internet’s questions)

  • How often should you weigh yourself?

  • Do you use any goal setting apps or can you recommend one?

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Remember, that we are not experts. Please consult your doctor before making any dramatic changes to your diet or exercise routine. With that being said, please subscribe to the show in iTunes or Google Play and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

JackedCast - EP019 - Where to Start Depends on Where You're Going

JackedCast Show Notes

Episode #: 19

Date: 11/07/16

Hosts: Clay Russell & Mike Florio

 

The Panel Weighs In

  • Clay:     

    • Goal: 190lbs.    

    • Status: 241.0lbs

    • Change: lost 1lb.

  • Mike:     

    • Goal: 215lbs

    • Status: 210

    • Change: +4lbs

 

The Big Discussion

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: Holidays (from Halloween to Christmas Day and all the food in between)

  • Mike: Going on vacation (again). Keeping macros in check.

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

 

The Situation Room: (Mike answers the internet’s questions)

  • What is the quickest way to decrease waist line?

  • Best results? Machine or free weights?

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Remember, that we are not experts. Please consult your doctor before making any dramatic changes to your diet or exercise routine. With that being said, please subscribe to the show in iTunes or Google Play and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

JackedCast - EP018 - Don't Be a Douche

JackedCast Show Notes

Episode #: 18

Date: 10/10/16

Hosts: Clay Russell & Mike Florio

 

The Panel Weighs In

  • Clay:     

    • Goal: 190lbs.

    • Status: 242lbs.

    • Change: +2.0lbs.

  • Mike:     

    • Goal: 215lbs next 3 months

    • Status: 206

    • Change: Gain of 2lbs

 

The Big Discussion

  • Gym Etiquette

    • The do’s and dont’s of being a good member.

      • Attire

      • Manners

      • Sanitation

      • Behavior

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: I have family coming to visit which usually means a lot of unhealthy eating.

  • Mike: Eating a surplus of calories without eating “junk”. Keeping my macros in check.

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

 

The Situation Room: (Mike answers the internet’s questions)

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Remember, that we are not experts. Please consult your doctor before making any dramatic changes to your diet or exercise routine. With that being said, please subscribe to the show in iTunes or Google Play and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

JackedCast - EP017 - Protein, Carbs & Fat...Oh My!

JackedCast Show Notes

Episode #: 17

Date: 09/19/16

Hosts: Clay Russell & Mike Florio

 

The Panel Weighs In

  • Clay:     

    • Goal: 190lbs

    • Status: 240.2lbs

    • Change: lost 5.8lbs.

  • Mike:     

    • Goal:     7-8% BF

    • Status: 204.2, 7-8% BF

    • Change: Lost 3lbs

 

The Big Discussion

  • Protein, Carbs, Fats

    • Why is each one so important?

    • Is there a downside to getting too much or not enough of each one?

    • What are the best ratios for your specific goals?

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: I’m on a roll. Can I stay motivated?

  • Mike: Vacation!!!!!!!!

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

 

The Situation Room: (Mike answers the internet’s questions)

  • What are the best exercises to do when you have absolutely no equipment?

  • What is the best strength training cardio exercise?

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Please subscribe to the show in iTunes or Google Play and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

JackedCast - EP016 - Bang for the Buck Foods

JackedCast Show Notes

Episode #: 16

Date: 08/15/16

Hosts: Clay Russell & Mike Florio,

 

The Panel Weighs In

  • Clay:     

    • Goal: 230lbs

    • Status: 246.0

    • Change: Status: gained 3.2lbs (reason for my Jacked Track selection)

  • Mike:     

    • Goal: Stay Lean for Jamaica Trip

    • Status: 207lbs, 7% BF

    • Change: Lost 3lbs, 1-2ish% BF

 

Feedback & Follow Up

  • Brian on Twitter: "Take the music out while you talk @JackedCast annoying LOL!"

 

The Big Discussion

  • Bang for the Buck Power Foods

    • - Chicken wings

    • - chicken thighs

    • - Greek yogurt

    • - bananas

    • - Truenutrition.com

    • - Ground Chuck

    • - Walmart Chicken breasts 1.99/lb

    • - Berries

    • - Food on the go. Order two meals!

    • - Don't get stuck on “organic”

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: overcoming mental obstacles (achieving goals is as much mindset as it is a physical challenge)

  • Mike: Cut is taking its toll. Losing strength.

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

The Situation Room: (Mike answers the internet’s questions)

  • Does a routine diet that consists of the same healthy foods lose it’s effectiveness?

  • Is muscle confusion a real thing?

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Please subscribe to the show in iTunes or Google Play and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

JackedCast - EP015 - Favorite Fitness Tools

JackedCast Show Notes

Episode #: 15

Date: 07/18/16

Hosts: Clay Russell & Mike Florio

 

The Panel Weighs In

  • Clay:     

    • Goal: 234.0lbs

    • Status: 242.8lbs.

    • Change: Lost 1.4lbs

  • Mike:     

    • Goal: 7-8% BF

    • Status: 210 9%

    • Change: Gained a point and 1% BF

 

Feedback & Follow Up

  • Phantasm Death Ball on Twitter: "@clayrussell @JackedCast @mobilemike01 maybe talk about scoliosis and any particular movements that are helpful?"

 

The Big Discussion

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: Over the next few months, I will be opening new restaurants. Time will be a precious commodity.

  • Mike: Took last week off to get over bronchitis. On a positive note, shoulder is feeling much better.

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

 

The Situation Room: (Mike answers the internet’s questions)

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Please subscribe to the show in iTunes or Google Play and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

 

 

JackedCast - EP014 - Slip & Recover

JackedCast Show Notes

Episode #: 14

Date: 06/20/16

Hosts: Mike Florio & Clay Russell

 

The Panel Weighs In

  • Clay:     

    • Goal: 234.0lbs.    

    • Status: 244.2lbs.

    • Change: Lost 1.2lbs.

  • Mike:     

    • Goal: 7-8% Body Fat

    • Status: 8% 209lbs

    • Change: lost 1% BF, 3lbs

 

Feedback & Follow Up

  • Blake Woody on Twitter: "@JackedCast Using Apple Notes and Workflow in split screen on iPad Pro for these workouts at home. https://t.co/5lf0ZLmdmM"

 

The Big Discussion

  • Tips for Staying on Track & Tips on How to Recover

    • Avoiding the Pitfalls (what are they?)

    • Careful Planning (fail to plan and plan to fail)

    • Keeping a Log & a Journal (track your progress)

    • Knowing Exactly What Your Goals Are (where do you want to be a month from now, 6 months from now, a year from now?)

    • Sickness and Injury Bounceback (we have all been there, how do we keep it from being an excuse?)

    • Falling off the Healthy Eating Bandwagon (it can get out of hand quickly, how to reverse the trend before it overwhelms you)

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: I am going to be opening a couple of new restaurants over the next couple of weeks. I need to take what I’ve learned here on the show and I apply it in regard to careful planning of meals and exercises.

  • Mike: Shoulder injury. FML

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

The Situation Room: (Mike answers the internet’s questions)

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Please subscribe to the show in iTunes and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

JackedCast - EP013 - 28 Days to Summer

JackedCast Show Notes

Episode #: 13

Date: 05/23/16

Hosts: Mike Florio & Clay Russell

 

The Panel Weighs In

  • Clay:     

    • Goal: 190.0lbs.

    • Status: 245.4lbs.

    • Change: Gained 9.6lbs. (I’m a poor excuse for a human)

  • Mike:     

    • Goal: 7-8% Body Fat

    • Status: 212lbs 9% BF

    • Change: Loss 1% BF, 2lbs

 

Feedback & Follow Up

 

The Big Discussion

  • 28 days to Summer: Tips for getting that summer body.

    • Diet

    • Exercise

    • What to avoid?

    

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: Reversing what damage I have done on vacation.

  • Mike: Sticking with this cut for another 8 weeks or so.

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

The Situation Room: (Mike answers the internet’s questions)

  • Does working out raise or lower your immune system?

  • Best workout regimen for someone with just 2 days a week?

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Please subscribe to the show in iTunes and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

JackedCast - EP012 - Diet Fads

JackedCast Show Notes

 

Episode #: 12

Date: 04/25/16

Hosts: Clay Russell & Mike Florio

 

The Panel Weighs In

  • Clay:     

    • Goal: 190.0lbs

    • Status: 235.8lbs.

    • Change: -4.0lbs.

  • Mike:     

    • Goal: 7-8% Body Fat      

    • Status: 214 10% BF

    • Change: Lost 6lbs 2% BF

 

Feedback & Follow Up

 

The Big Discussion

 

 

The Struggle: (obstacles to overcome in the month ahead)

 

  • Clay: Now that my calories are in line, it’s time to focus on the macros inside those calories.

  • Mike: Making better food choices within my calorie limits

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

 

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

The Situation Room: (Mike answers the internet’s questions)

  • Best fat loss supplement?

  • Safe number of pounds to lose per week?

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

 

In Closing

Please subscribe to the show in iTunes and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

JackedCast - EP011 - The Sleep Cycle

JackedCast Show Notes

Episode #: 11

Date: 03/28/16

Hosts: Clay Russell, Mike Florio & Darren Mota

 

The Panel Weighs In

  • Clay:     

    • Goal:     190.0lbs.

    • Status: 239.8lbs.

    • Change: +0.8lbs

  • Mike:     

    • Goal:     220lbs.

    • Status: 220lbs. 11.5% BF

    • Change: Gained 2lbs

  • Darren:     

    • Goal: 175lbs.    

    • Status: 187lbs.

    • Change: -3.0lbs.

 

Feedback & Follow Up

  • @dannytammaro tweets us with his weigh in at 3 pounds lost with 10 to go.

 

The Big Discussion

  • Sleep

    • A study on sleep: Getting Six Hours of Sleep Can Be Just as Bad as Not Sleeping at All

    • How much do you really need?

    • How to get to sleep easier?

    • What happens to your health when you don’t get the sleep you need?

    • So you want to meet your fitness goals at all costs, where does sleep fit in the order of priority?

    • Are naps healthy?

    • How long should naps be to be truly effective?

    • Is it better to workout before or after sleep?

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: I have no routine: work, life, etc: need balance

  • Mike: Reducing Calories and maintaining muscle

  • Darren: Recovering from yet another injury

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

 

The Situation Room: (Mike answers the internet’s questions)

  • What is the effect of a low-carbohydrate diet on your gym performance?

  • What are the pros and cons of raw egg consumption? (You know, Rocky style?)

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Please subscribe to the show in iTunes and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

 

JackedCast - EP010 - Workouts, Rest Periods & Distractions

JackedCast Show Notes

Episode #: 10

Date: 02/29/16

Hosts: Clay Russell, Mike Florio & Geoff Farina

 

The Panel Weighs In

  • Clay:     

    • Goal: 190.0lbs

    • Status: 239.0

    • Change: lost 0.2lbs (the good news is I have found my average daily calorie allowance to maintain)

  • Mike:     

    • Goal:     220lbs 10% BF

    • Status: 218lbs 11-12% BF

    • Change: Gained 2lbs

  • Geoff:     

    • Goal:     160

    • Status: 170

    • Change: 0

 

The Big Discussion

  • Workouts Length, Rest Periods & Avoiding the Distractions Throughout

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: choosing the healthier convenience meals

  • Mike: Sticking to my training plan and not trying to do everything at the same time.

  • Geoff: Time and the weather

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

 

The Situation Room: (Mike answers the internet’s questions)

  • What is the best quality protein?

 

  • Does drinking warm water help in weight loss?

How to Reach Us

Where you can reach the JackedCast Crew:

 

 

In Closing

Please subscribe to the show in iTunes and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

JackedCast - EP009 - Under the Weather

JackedCast Show Notes

Episode #: 9

Date: 02/01/16

Hosts: Clay Russell, Mike Florio & Geoff Farina

 

The Panel Weighs In

  • Clay:     

    • Goal: 190.0lbs.

    • Status: 239.2lbs.

    • Change: Lost 1lb.

  • Mike:     

    • Goal: 220lbs

    • Status: 216

    • Change: gained 4lbs

  • Geoff:     

    • Goal:160     

    • Status:170

    • Change:+8

 

Feedback & Follow Up

 

The Big Discussion

  • “Under the Weather” Mike shares his coexperiences and shares tips on how to weather the storm when illness strikes.

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: Prioritizing sleep and exercise

  • Mike: Coming back from Vacation

  • Geoff: Weight gain from cruise and winter blues Runner Falling in Snow

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

 

The Situation Room: (Mike answers the internet’s questions)

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Please subscribe to the show in iTunes and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

 

 

JackedCast - EP008 - Our Favorite Fitness Hardware & Software

JackedCast Show Notes

Episode #: 8

Date: 01/11/16

Hosts: Clay Russell, Mike Florio & Darren Mota

 

The Panel Weighs In

  • Clay:     

    • Goal: 190.00lbs.

    • Status: 240.2lbs

    • Change: lost 0.6lbs.

  • Mike:     

    • Goal: 220lbs. 10%BF

    • Status: 212

    • Change: lost 3.0lbs (see the struggle)

  • Darren:     

    • Goal: 175lbs.    

    • Status: 190lbs.

    • Change:  lost 2.0lbs.

 

Feedback & Follow Up

  • From Chris: Hi Guys, well another fantastic podcast from The Tekside Network, you guys are awesome and I sincerely thank you for giving up your time to entertain us in such a great way! I have a couple of questions to ask if you don't mind and I would like your opinions on the best way to achieve what I want to achieve with my fitness and fat loss goals. First up a bit of background, I am 44 years young, 5ft 7" and currently weight 12 st 10 or 178lbs. I have lost 28lbs over the last few years just by watching what I eat and exercising but I cant seem to shed the weight I want to get lean and rid of the flabby stomach and man boobs lol. I guess my ideal weight would be somewhere around the 154lbs mark although I have no idea if this is correct or not so I guess that is the first questions. How do I know what my ideal weight is? Next up is how should I go about losing the weight by exercising and eating right. I am pretty well educated with nutrition and and hopefully calorific intake and have worked out the following to enable me to lose around 1lb per week.

  • Calories 1700 a day

  • 40% from Protein

  • 40% from Carbs

  • 20% from fat

  • On top of that I exercise three times a week and this is where the other question comes in. I am a weak guy, always worked with my head not my body so I have little muscle really. I tried lifting heavy and started with Stronglifts 5x5 and ended up hating it as the weight got really heavy so I got more into cardio. I am now doing three different things a week just to keep it interesting:-

  • Monday high rep low weight lifting

  • Squats

  • Bench

  • Deadlifts

  • Rows

  • Etc

  • Wednesday is pure HIIT cardio burning around 500 calories in 40 mins

  • Friday I do another weights session, again light weights high reps mixed with pushups and burpees.

  • All in all I am burning around 1200-1500 calories a week in exercise.

  • The question now, am I doing too little, too much, eating right etc etc? Let me know what you guys think and if you can give me any pointers that would be fantastic.

  • Thanks guys keep up the great work we appreciate all you do!

 

The Big Discussion

 

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: Self Discipline. Making a lifestyle change, just not following a trend.

  • Mike: I've had a nasty upper respiratory infection for almost 2 weeks.

  • Darren: More Protein intake

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

  • Clay: Sabotage by the Beastie Boys

  • Mike: 343 by White Fox Society

  • Darren: Jumpman by Drake & Future

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Please subscribe to the show in iTunes and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the podcast at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

 

JackedCast - EP007 - Surviving the Holidays

JackedCast Show Notes

Episode #: 7

Date: 12/14/15

Hosts: Clay Russell, Mike Florio & Darren Mota

 

The Panel Weighs In

  • Clay:     

    • Goal:     200lbs

    • Status: 240.8lbs.

    • Change: Gained 2.4lbs.

  • Mike:     

    • Goal: 220 10% BF

    • Status: 215 10%

    • Change: 0 :(

  • Darren:     

    • Goal:     175

    • Status: 192

    • Change: 0

 

Last Week Follow Up & Listener Feedback: (Listeners can tweet us @JackedCast)

  • Danny asks: How do you guys not squeeze in more cardio? Don't you find that that hurts your overall fitness level?

 

The Big Discussion

  • Surviving and Conquering the Holiday Season

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: (see big discussion above)

  • Mike: Hitting right macro combo and being in surplus.

  • Darren: Diet, Diet, Diet

 

Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

 

The Situation Room: (Mike answers the internet’s questions)

  • How long should someone remain sore after a workout? ZMA

  • Can I out-train a lousy diet? Eddie Hall (see image below)

  • How many reps should I do?

Eddie Hall

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Please subscribe to the show in iTunes and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the network at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!

 

JackedCast - EP006 - Our Favorite Exercises

JackedCast Show Notes

Episode #: 6

Date: 11/09/15

Hosts: Clay Russell, Mike Florio, Geoff Farinha & Darren Mota

 

The Panel Weighs In

  • Clay:     

    • Goal: 200lbs.

    • Status: 238.4lbs

    • Change: Lost 2lbs. (only 19 shows to go!)

  • Mike:     

    • Goal: 220

    • Status: 215 10% body fat

    • Change: Gained 3lbs

  • Geoff:     

    • Goal: 155    

    • Status: 162

    • Change: None

  • Darren:     

    • Goal: 175

    • Status: 192

    • Change: -3

 

Last Week Follow Up & Listener Feedback: (Listeners can tweet us @JackedCast)

 

The Big Discussion

  • The best exercise(s) for each muscle group

 

The Struggle: (obstacles to overcome in the month ahead)

  • Clay: finding the right time of day to workout where I am at peak motivation

  • Mike: Meeting macro intake while hitting high Calories.

  • Geoff: Time still, also I did a juice cleanse

  • Darren: I’ve been helping others train, I need to make sure I get my workouts in as well.

 

Jacked Trax (our favorite workout jams)

Get the playlist in Apple Music here.

Get the playlist in Spotify here.

 

How to Reach Us

Where you can reach the JackedCast Crew:

 

In Closing

Please subscribe to the show in iTunes and take the time to leave us a review and comment. We have a Patreon page. This gives our dedicated and loyal listeners an opportunity to support the podcast for as little as $1 a month. If you would like to support us, visit our support page at www.patreon.com/tekside. Leave us a comment on Twitter @JackedCast or email the network at jacked@tekside.net. Check out our website at tekside.net/jacked where you will find all the show notes, our music picks and more. Also be sure to check out all our other great podcasts, blogs, photo galleries and the TEKSide store on tekside.net. We thank you all for listening and remember. Stay swoll and in control!