We’re calling out the BS on everything from “lifting makes you bulky” to the idea that cardio kills your gains. Plus, we dive into the Kellogg's breakfast marketing scam, the reality of fat burners, and why you absolutely can eat carbs after 6 PM.

Whether you're trying to optimize your training or just looking for some entertaining fitness truth bombs (and some hilarious off-topic debates about LeBron vs. Jordan, rock climbing, and Terry Crews), this episode is packed with direction and permission to train smarter, not harder.

If you enjoy the episode, please share it with a friend, hit that subscribe button, and follow Coach Chris on Instagram at @coach_chrislee

Timestamps

•00:00 - Intro: Tackling the biggest myths for desk-working men

•00:52 - Myth #1: Lifting weights makes you slow and sluggish

•02:26 - Myth #2: Cardio ruins your gains (and why you need it)

•03:51 - The importance of unilateral leg work (Bulgarian Split Squats!)

•06:37 - Myth #3: The truth about BCAA supplements and fat burners

•07:35 - Myth #4: "I don't want to lift because I'll get bulky" (Aimee's take)

•11:07 - Steroid myths and the reality of physical prowess

•14:47 - Myth #5: You can't eat carbs after 6 PM (Why eating carbs at night actually helps you sleep)

•16:01 - The Carnivore Diet debate: Satiety vs. sustainability

•17:47 - Why sugary carbs are actually great before a lift (Rice Krispies & Honey Waffles)

•22:14 - Myth #6: Breakfast is the most important meal of the day (The Kellogg's marketing scam)

•28:31 - Myth #7: You have to be in the gym 5-6 days a week to see progress

•30:02 - LeBron vs. Jordan: The ultimate basketball debate

•38:42 - Average guys vs. Female athletes: Who wins in a physical competition?

•42:36 - Why rock climbers possess some of the most insane grip strength in the world

This episode of the Generation Fit Podcast reveals the science-backed truth behind fat gain after 30, why your metabolism isn’t broken, and the exact systems high-performing men use to stay lean, confident, and disciplined while balancing career, family, and responsibility.

Most men don’t lose their physique because they got lazy.

They lose it because nobody showed them how to adapt to their new life.

In this episode, you’ll learn:

• Why your metabolism didn’t actually slow down after 30

• The hidden reason desk jobs accelerate fat gain

• How corporate lifestyle quietly destroys your physique

• Why you’re overeating without realizing it

• The truth about calories, protein, and fat loss

• How stress, sleep, and responsibility impact your body

• Why consistency beats motivation every time

• The exact systems high-performing men use to stay lean

• How to integrate fitness into a busy professional life

• The mindset shift required to take back control

This is not about motivation.

This is about ownership.

If you’re a father, executive, entrepreneur, or corporate professional who refuses to settle for becoming weak, tired, and invisible — this is for you.

Because the strongest men aren’t the ones with the most time.

They’re the ones who take control despite having none.

Subscribe for weekly episodes on fat loss, muscle building, discipline, and becoming the man your family looks up to.

Follow me on Instagram: @coach_chrislee

Comment “CASE STUDY” if you’re ready to rebuild your body, your discipline, and your identity.

00:00 – Welcome to Generation Fit Podcast

00:34 – Why most commercial gyms fail busy professionals

03:33 – The real reason men gain weight after 30

06:47 – Why your metabolism isn’t actually slowing down

09:26 – How desk jobs secretly cause fat gain

10:30 – The #1 mistake men make trying to get back in shape

12:05 – Why tracking your food changes everything

14:33 – How corporate lifestyle leads to overeating

17:07 – How easy it is to accidentally eat 3,500+ calories

21:10 – Why suburban life makes fat gain easier

24:00 – The hidden calories in social events, alcohol, and business dinners

29:05 – Why protein is critical for fat loss and muscle retention

32:36 – How alcohol destroys muscle growth and fat loss

34:07 – The brutal truth about metabolism, responsibility, and fat gain

39:01 – The hard truth men need to hear about excuses and ownership

Instagramhttps://www.instagram.com/coach_chris_lee/

Subscribe for weekly episodes designed for high performing men who refuse to settle for average.

Timestamps

00:00 Welcome to the Generation Fit Podcast

00:18 Nutrition for the 9 to 5 Lifestyle

00:56 Calories Still Dictate Your Results

01:42 Why Protein Is Non Negotiable 02:06 The Truth About Meal Timing

03:19 The Power of Having Food Ready

04:35 Emotional Eating When You Work From Home

06:07 Easy High Protein Breakfast Ideas

07:48 Simple Lunch Strategies That Keep You Full

12:55 Quick Dinner Setups for Busy Professionals

17:05 Batch Cooking Without Living in Meal Prep

21:39 High Protein Targets for Skinny Fat Men

24:02 On the Go Breakfast for Corporate Schedules

26:52 Navigating Corporate Lunch Without Sabotaging Results

29:06 How to Budget Calories for Pizza and Social Events

00:00 – Setting the standard as a man

01:12 – How environment shapes habits more than motivation

03:39 – Why life changes after kids and men stop prioritizing themselves 05:11 – The hypocrisy of ignoring sleep and recovery

06:29 – Why elite athletes progress faster than everyone else

07:54 – Discipline vs comfort and what kids actually learn

09:01 – Alcohol culture and why Sundays matter

10:25 – How your surroundings dictate your behavior

12:00 – Perspective from family sacrifice and modern comfort

14:24 – Social media, current events, and selective outrage

19:44 – The real definition of confidence

21:18 – Leadership at home: your family follows your habits

26:21 – Parenting mistakes that create long-term damage

33:59 – Why waiting until later makes everything harder

40:19 – Why the bar is historically low and how to stand out

In this New Year’s edition of the Generation Fit Podcast, Coach Chris and Coach Brett break down what actually works for busy professionals who sit all day, travel for work, have families, and don’t have time for fitness nonsense.

We cover the exact fundamentals that help men lose fat, build visible muscle, and stay consistent year-round, even with a demanding career and real life responsibilities.

Inside this episode, you’ll learn:

1. Why waiting until Monday or January 1st is already setting you back
2. The simplest nutrition change that leads to rapid fat loss for most men
3. Why training more days per week often produces worse results
4. How two workouts per week can outperform five when done correctly
5. The real role protein plays in fat loss, muscle, energy, and aging
6. How to eat for results while traveling, working long hours, or attending events
7. Why most men fail by overcomplicating fitness instead of simplifying it
8. How your health habits impact your future family and kids more than you think
9. Why coaching and accountability outperform DIY plans and AI programs
10. The exact mindset shift needed to make 2026 your strongest year yet

This episode is for men who are tired of false promises, influencer programs, and restarting every year. If you want a simple, efficient, long-term approach to fitness that fits a real life, start here.

Subscribe for weekly episodes breaking down training, nutrition, mindset, and consistency for desk-working men who want results that last.

Timestamps

00:00 – Welcome to the Generation Fit Podcast

00:19 – How to get into the best shape of your life for 2026

01:38 – Why starting now beats waiting for Monday or January

03:10 – The gap between wanting results and knowing what to do

04:18 – The fastest lifestyle change for fat loss: liquid calories

05:19 – Diet soda, coffee calories, and common nutrition mistakes

07:12 – How cutting soda alone can lead to rapid weight loss

10:00 – Why training five or six days per week backfires

11:01 – The two-day training rule for note-working men

12:01 – How gradual consistency beats motivation every time

14:47 – Why fitness results take longer than most people expect

15:32 – The GPS analogy for coaching, structure, and success

16:42 – Why hiring a coach accelerates results in every area of life

18:37 – The cost of ignoring health while chasing career success

21:38 – Why most men don’t change until a breaking point

24:41 – Protein explained: fat loss, muscle, energy, and aging

26:08 – How much protein men actually need (and why most miss it)

27:22 – Eating high-protein while traveling and at airports

30:02 – Compound lifts vs wasted time in the gym

33:56 – Fitness, fatherhood, and setting the example for your kids

39:58 – The Generation Fit mission and changing the next generation

41:19 – Why doing less, not more, is the secret for 2026

44:01 – Mastering the basics instead of chasing fitness trends

In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down exactly how to stay on track during the holiday season—without extreme dieting, guilt, or “starting over” in January.

We cover:

How to enjoy holiday food without gaining fat

Why the “New Year, New Me” mindset keeps men stuck

The maintenance-first strategy that actually works

How to structure your entire year so results finally stick

Why fitness isn’t about abs—it’s about becoming the role model your family needs

This is not fitness hype.

This is real-world coaching for men with careers, families, and responsibility.

If you’re preparing for marriage, fatherhood, or simply want to regain your edge—this episode is for you.

👇 What You’ll Learn

How to eat cookies, drink alcohol, and still stay lean

Why one holiday meal can’t “ruin your progress”

The exact yearly fat-loss map we use with clients

How to stop the cycle of falling off and starting over

The mindset shift that separates successful men from frustrated ones

Desk-working men 30+

Men planning to become fathers or husbands

Professionals who want fitness to fit real life

Anyone tired of extreme diets and burnout cycles

👍 If this helped you, like, subscribe, and share it with a friend who needs to hear this.

TimeStamps

00:00 – Why most men fall off during the holidays

01:00 – The “Big 3” holiday problems: alcohol, food, social events

02:00 – Why giving yourself a “December pass” backfires

03:10 – The dangerous all-or-nothing mindset

04:30 – Maintenance > dieting during the holidays

05:45 – Protein-first eating to stay in control

07:00 – Why one holiday meal can’t make you fat

08:20 – The math behind holiday weight gain (and why it fades fast)

09:40 – How many “off weeks” actually matter in a year

11:00 – Why family time matters more than food guilt

13:10 – Real holiday meals from different cultures

15:00 – Steak, protein choices, and smarter indulgences

18:20 – Why now is the best time to start (not January)

23:00 – The yearly fat-loss and maintenance roadmap

30:30 – Becoming the role model your family needs

In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down what really happens to your metabolism as you move from your 20s into your 30s and 40s especially if you work a desk job.

If you are a Desk Working Men Over 30 who used to stay lean without trying but now feels softer, more tired, and frustrated that fat loss feels harder than it used to, this episode will change how you look at training, movement, and nutrition forever.

We explain why your metabolism is not broken, why aging is not the real problem, and how lifestyle changes like sitting all day, lower step counts, and convenience food quietly drive weight gain over time.

You will learn:

Why metabolism barely declines with age

How losing daily movement explains most fat gain after 30

Why building muscle is the fastest way to increase calorie burn

How lifting weights improves metabolism without more cardio

Why cardio alone can actually slow fat loss long term

Simple movement strategies for desk working men

How to lose fat without extreme dieting or living in the gym

Subscribe for more episodes on fat loss, metabolism, performance, and sustainable fitness strategies for Desk Working Men Over 30.

Timestamps:

00:00 Introduction and why men think their metabolism is slowing down

01:25 The biggest myth about metabolism after 30

02:10 Why lack of movement is the real cause of fat gain

03:36 How your lifestyle changes from your 20s to your 30s

04:35 Step count comparison college life versus desk jobs

06:17 How losing steps equals hundreds of calories per day

07:24 Why metabolism only drops a few percent per decade

07:54 How building muscle rebuilds your metabolism

08:52 Why training only two days per week still works

10:47 Why most men do not want fitness to run their life

11:19 Easy ways to add movement into a busy workday

12:44 Jump rope versus walking for calorie burn efficiency

15:24 Swimming compared to walking and jump rope

18:56 Why moving more lets you eat more food

20:44 Muscle as passive calorie burn and ROI for fat loss

30:06 Casual training talk arms versus legs focus

31:20 Funny gym stories and extreme leg proportions

33:10 Clothes fitting better and tailoring after fat loss

34:28 Bodybuilders in suits and pop culture comparisons

38:16 Streaming platforms, Netflix acquisitions, and superhero talk

We dig into:

• The exact Thanksgiving Week Strategy we use with clients

• How to prep calories Mon–Wed so you don’t spiral on Thursday

• Why your relationship with food matters more than the food itself

• The three “Thanksgiving Archetypes”: the Side Guy, the Dessert Guy, and the Alcohol Guy

• How to enjoy the holiday and still show up like the man you want to be

• Why corporate men fall into “all or nothing” eating, and how to break the cycle

• Peer pressure, family dynamics, and how to draw boundaries without being “that guy”

• How Chris overcame binge-eating and purging during holidays, and the mindset shift that saved him

• Why maintenance—not weight loss—is the real goal this week

• Why protein pre-loading is the cheat code for events, parties, and corporate dinners

• A raw look at identity, discipline, and how the world really sees you when you’re trying to change

If you’re a busy career-driven man who wants to lose fat, get strong, and stop letting food, alcohol, and social events control you — this episode will hit home.

Subscribe for more episodes like this, and share with someone who needs this today.

Timestamps

00:00 – Setting the scene: Why Thanksgiving derails most corporate men

00:43 – The weekly calorie prepping strategy (Mon–Wed depletion)

01:52 – Why fasting before Thanksgiving works (and common mistakes)

03:01 – Breaking down plates: protein first, sides second

04:00 – “Thanksgiving isn’t about food — it’s about people”

04:51 – Chris talks about past binge-eating and purging patterns

06:12 – The truth about mashed potatoes (and calorie traps)

07:49 – The 3 Archetypes of Thanksgiving eaters

10:34 – Chris explains his dessert-first strategy and how to manage sweets

14:00 – Alcohol vs sides vs dessert: the 3-way seesaw

15:22 – The danger of arriving to the event starving

17:06 – Why the week’s goal should be maintenance, not weight loss

18:05 – How clients change their value system around food

24:11 – Learning boundaries & peer pressure at family gatherings

25:20 – “You’re the standard. Draw the line. Don’t get peer-pressured.”

Most corporate men don’t fail because they lack motivation.

They fail because they lie to themselves.

They say they “don’t have time.”

They say they “need to talk to their wife.”

They say they’re “price shopping.”

They say they “don’t want to restrict themselves.”

Every one of those excuses is why you’re still soft, inconsistent, tired, and watching other men get the results you want.

In this podcast, Coach Chris and Coach Brett dismantle every excuse that’s keeping guys like you stuck — and they don’t hold back.

If you’ve been waiting for a sign to finally take control of your body, your energy, and your confidence…

this is it.

What you’ll walk away with:

• The truth about why you’re overweight

• The lies you tell yourself that keep you stuck

• The mindset shifts corporate men NEED to make

• Why you're delaying the pain instead of solving it

• How to take ownership and get your edge back for good

If you’re ready to stop hiding behind excuses and become the man your career, partner, and family need, hit play.

Timestamps:

1. “It’s YOUR fault you’re overweight.” — 00:00:29

2. “If it was important, you’d find the time.” — 00:01:12–00:02:22

3. “The perfect time was yesterday. The next perfect time is now.” — 00:04:41–00:05:07

4. Erectile dysfunction + low libido reality check — 00:05:07–00:05:25

5. “If it’s not bad enough yet, that’s why you don’t prioritize it.” — 00:06:00–00:06:49

6. “Your wife is NOT responsible for your health.” — 00:09:31–00:11:14

7. “If she says no and you don’t do it… who’s running your life?” — 00:11:22–00:11:46

8. “You’re solving a Michelin-star problem with dollar-menu solutions.” — 00:16:57–00:17:22

9. “The real cost isn’t money — it’s your confidence, energy, and years off your life.” — 00:18:01–00:18:52

10. Freedom vs. restriction — “You restrict yourself MORE by not doing this.” — 00:24:33–00:26:11

TimeStamps

0:00 – Intro: Can you really drink and still lose fat?

2:15 – Why alcohol slows down fat burning (the science explained simply)

5:42 – How alcohol affects testosterone, muscle growth & recovery

8:20 – “It’s not just the drinks—it’s what comes with them” (late-night food trap)

11:05 – The calorie breakdown: beer vs wine vs liquor vs cocktails

14:37 – Does moderation actually work or is it a trap?

18:10 – Weekend drinking: the hidden reason progress stalls

21:22 – The social pressure problem: handling friends & work events

24:48 – How to plan alcohol into your weekly calories

28:33 – Strategies to reduce the damage when drinking

32:11 – Real client story: the guy who dropped 20 lbs while still drinking weekly

35:45 – Why “all or nothing” thinking kills fat loss progress

39:02 – The hydration & recovery hack every drinker needs

42:15 – How to mentally reframe alcohol so it doesn’t control your results

46:28 – Rapid-fire Q&A: Can tequila be “healthy”? What about red wine?

50:12 – Final takeaways: The truth about alcohol and sustainable fat loss

⏱️ Timestamps

00:00 – Welcome to the Shrimp Era

Why most desk workers look like “shrimp” and how posture problems start

02:25 – Rear Delts: The Forgotten Muscle

Why your rear delts are weak and why it matters more than you think

05:15 – Ergonomics 101: Fix Your Setup

Exact desk, chair, and screen setup to improve posture while working

10:30 – The Magic 3 Core Movements

3 simple floor exercises to re-engage your abs and glutes at home

14:00 – Deadlifts for Desk Guys

Why deadlifts are king for posture—and how to do them safely

20:00 – Posture Test You’ll Probably FailThe 90-90 wall test to reveal how bad your posture really is

24:50 – TYV Raises for Shoulder Alignment

A powerful corrective drill for your traps, delts, and back

33:00 – Best Posture Exercises in the Gym

From rear delt flies to machine rows—exact moves you need to program

41:00 – Lower Back of Steel: Roman Chair Work

Strengthen your spinal erectors and grow taller (seriously)

45:30 – Farmer’s Carries & Front Rack WalksOne of the most functional posture fixes (and grip strength boosters) you can do

50:00 – The Real-Life Win of Getting Stronger

How one client shocked his coworkers by effortlessly lifting heavy during an office move

51:40 – Your Daily Posture Blueprint

Step-by-step recap: ergonomic fixes, daily drills, and strength work to bulletproof your body

Meet Coach Chris & Coach Brett as they share fitness hacks for corporate life—office, WFH, and travel.

00:21 – Office Workers: Must-Do Hacks

✅ Carry protein snacks everywhere

✅ Swap soda for diet soda or water

✅ Keep a water bottle handy for hydration & steps

✅ Go to the gym before or after work—no detours home!

✅ Don’t let your comfy chair trap you

15:02 – Work-From-Home: Beat Low Steps & Snacking

🏠 Stand-up desk, walking pad, under-desk cycle

🚶‍♂️ Walk after meals

🥗 Meal prep so you’re not ordering pizza

🚫 Keep tempting snacks OUT of the house

⏰ Block workouts into your calendar

💪 Minimal home gym gear = big results

26:30 – Frequent Travelers: Stay Fit on the Go

✈️ Bring resistance bands & door anchors

🏋️‍♂️ Adjust weights if hotel equipment feels different

🍗 Prioritize lean proteins & veggies at business meals

🥖 Skip or cut down carbs & sauces when dining out

🍟 Fast food? Go for high-protein, lower-calorie picks (Chick-fil-A grilled, Chipotle bowls)

⏳ Skip breakfast to save calories for business dinners if needed

41:25 – Real Life Talk & Client Stories

🎙 Chris shares travel chaos & family emergencies

😱 Brett talks panic attacks, sports injuries, and tough client stories

😂 Plus: Why is Canadian bacon called “Canadian”?

50:03 – Wrap-Up & Takeaways

👉 Keep it simple. Plan ahead. Make the best choice you can—even on the road.

Follow Us On IG:

@coach_chrislee

Chapters

00:00 Introduction to Eating Out Wisely

03:54 Italian Cuisine: Hidden Caloric Dangers

08:36 American Restaurant Pitfalls

18:47 Navigating Asian Cuisine: Chinese and Korean Dishes

28:51 Exploring Indian Cuisine: Carbs and Calories

36:14 Navigating Indian Cuisine for Healthier Choices

37:41 Japanese Cuisine: The Good and the Bad

43:47 Understanding Americanized Mexican and Tex-Mex Dishes

51:58 Steakhouse Strategies for Healthier Dining

58:31 Exploring Vietnamese Cuisine: Pho and Beyond

01:01:44 The Deceptive Nature of Caesar Salads

Follow on Instagram

@coach_chrislee

Timestamps

00:00 Introduction to Misconceptions in Fitness

00:20 The Healthy Fallacy: Eating Healthy vs. Losing Weight

04:57 The Importance of Whole Foods for Health

14:16 Time in the Gym: Quality Over Quantity

25:23 Meal Timing: Finding What Works for You

31:53 Meal Timing and Preferences

34:35 Building Better Eating Habits

35:34 The Importance of Meal Timing

37:14 Focus on the Basics

39:03 Personal Updates and Life Experiences

43:25 Sports and Entertainment Discussions

47:47 Wrestling and Storytelling in Sports

54:38 Injury Prevention and Gym Safety

Follow Us on IG

@coach_chrislee

@benjitucker.fit

00:00 Introduction to Lifestyle Hacks for Desk Workers

02:48 Maximizing Movement: Steps and Activity Hacks

06:01 Hydration and Nutrition: Staying Energized at Work

08:51 Managing Energy Levels: Caffeine and Sleep Strategies

11:57 Ergonomics: Setting Up for Success at Your Desk

14:46 Planning for Success: Meal Prep and Healthy Choices

Instagram

@Coach_ChrisLee

@Benjitucker.fit

Introduction to Training for Busy Professionals

02:54

Understanding Training Frequency and Volume

05:59

Optimal Training Splits for Corporate Workers

09:08

The Importance of Consistency in Training

11:54

Recommended Workout Structures and Movement Patterns

14:46

Designing Effective Full Body Workouts

Instagram Handles

@coach_chrislee

@benjirucker.fit

00:00 Understanding Skinny Fat: The Basics

02:59 Caloric Management for Skinny Fat Individuals

06:01 Body Recomposition: The Ideal Approach

08:48 Psychological Factors in Weight Management

12:01 The Role of Lifestyle Changes

14:58 Building Muscle vs. Losing Fat: The Dilemma

17:53 Long-Term Success: Habits Over Quick Fixes

23:54 The Transition from Active to Sedentary Lifestyle

26:31 Understanding Caloric Deficits and Lifestyle Changes

29:36 Metrics Beyond the Scale: Tracking Progress

30:29 The Impact of Diet on Health and Immunity

34:35 Cultural Perspectives on Health and Nutrition

40:22 Conclusion

00:00 Introduction

02:46 Building Sustainable Habits

05:58 The Importance of a Sound Plan

08:46 Investing in Yourself for Long-Term Success

11:59 The Role of Self-Talk and Mindset

14:55 Transforming Yourself: The Alchemy of Self

17:52 Meal Planning for Success

21:05 Protein as a Priority in Nutrition

36:23 Building Healthy Habits Gradually

39:53 Cutting the Fluff: Streamlining Your Diet

43:10 Understanding Protein Sources

46:04 Planning for Indulgence: Balancing Treats and Nutrition

51:57 The Power Dynamics of International Relations

58:30 Government Spending and Economic Efficiency

1. **[00:00:26]** - Discussion on navigating corporate lunches (cafeteria vs. Uber Eats) while staying on track with fitness goals like fat loss and muscle building.

2. **[00:01:32]** - Advice on choosing meals that fit calorie and protein goals, emphasizing lean meats and avoiding high-calorie sides like French fries.

3. **[00:03:11]** - Tips on selecting lean protein options at work cafeterias, suggesting conversations with staff for customized meals.

4. **[00:06:01]** - Strategies for using Uber Eats or dining out, including pre-selecting healthy menu items within a 10-minute radius.

5. **[00:07:53]** - Examples of fast food options (e.g., Chick-fil-A, Taco Bell) that can fit into a high-protein, low-calorie diet.

6. **[00:12:02]** - Suggestion to preload protein throughout the day to allow flexibility in evening meals without derailing fitness goals.

7. **[00:17:21]** - Advice for someone transitioning from zero workouts to seven days a week, emphasizing sustainability and starting with 2-3 days a week.

8. **[00:21:28]** - Discussion on the pitfalls of overcommitting to a gym routine, leading to burnout and potential failure.

9. **[00:23:25]** - Importance of finding a sustainable workout and diet routine that can be maintained long-term for lasting results.

10. **[00:25:00]** - Explanation of how starting with fewer gym days can build motivation and consistency, leading to better long-term adherence.

Instagram Handles:

@benjitucker.fit

@Coach_ChrisLee

00:00:26 - "Time Constraint Excuse": Discussion on time management and debunking the excuse of being too busy to exercise.

00:01:41 - Fitness for Busy Professionals: Emphasis on efficient workouts requiring only 2-3 sessions per week.

00:03:55 - Prioritization: Addressing the importance of prioritizing health amid busy schedules.

00:06:12 - Home Gym Setup: Advocating for at-home workout solutions for time-strapped individuals.

00:09:10 - Lunchtime Workouts: Encouraging flexible scheduling like extended lunch breaks for exercise.

00:15:11 - Lack of Motivation: Tackling misconceptions about motivation and the importance of actionable steps.

00:17:04 - Two-Hour Weekly Workouts: Highlighting the effectiveness of short, consistent, and focused fitness routines.

00:20:01 - Micro Wins: Celebrating small achievements like improved consistency and energy levels as fitness milestones.

00:24:42 - SMART Goals: Explaining goal-setting using the SMART (Specific, Measurable, Attainable, Relevant, Timely) method.

00:25:26 - The Gold Rush Analogy: Emphasizing process-oriented thinking to stay consistent with fitness efforts.

00:29:07 - Fear vs. Desire: Exploring how fear of negative outcomes often drives lasting motivation.

00:30:11 - Your Why Over Motivation: Importance of understanding deeper personal reasons for fitness goals.

00:33:12 - Reflecting on Honesty: Drawing parallels between honest effort and long-term fitness success.

00:22 - Traditional Thanksgiving food and cultural differences in food preferences.

02:05 - The controversy over Thanksgiving food and alternatives like steak and lobster.

06:02 - Allocating calories for Thanksgiving desserts without guilt.

07:09 - Importance of weekly calorie budgeting to maintain fitness goals.

09:53 - Strategies for enjoying Thanksgiving without binge-eating or guilt.

12:34 - Addressing alcohol's impact on fitness progress during the holidays.

14:40 - Balancing protein and fiber to prepare for high-calorie meals.

16:03 - Tips to reduce post-Thanksgiving bloating and digestion issues.

20:12 - Overcoming family pressure to overeat at holiday meals.

23:00 - The psychological relationship with food during social gatherings.

25:45 - Thanksgiving as a chance to focus on food quality rather than quantity.

28:11 - Chinese and cultural alternatives to traditional Thanksgiving meals.

31:20 - Integrating fitness habits into holiday traditions.

35:02 - Ending with practical advice for navigating social and fitness challenges during the holiday season.

Follow us on IG:

Benji: @BenjiTucker.Fit

Chris: @Coach_ChrisLee

00:10 - Debate on having a Department of Fitness in government.

00:29 - Discussion on physical education decline in the U.S. vs. other countries.

01:37 - Reflection on past U.S. fitness programs and their successes.

02:18 - Concerns about national fitness and mental resilience.

03:24 - Fluoride and health debates in the context of fitness.

04:20 - Ancestral dietary practices and their health impacts.

06:48 - Setting realistic expectations for fitness results.

07:30 - Importance of consistency in fitness progress.

08:44 - Addressing body image and self-comparison.

09:37 - Mental health benefits of fitness and incremental improvement.

13:09 - Strategies for staying consistent with fitness while traveling.

15:07 - Advice on managing social commitments and diet.

16:40 - Practical tips on integrating fitness with a busy work schedule.

19:45 - Final thoughts on balancing family, personal life, and fitness.

00:00 - Introduction and answering fan questions on fitness for corporate workers.

00:32 - Staying active with a sedentary desk job.

03:04 - Using recreational sports to increase activity levels.

04:45 - Making fitness fun through hobbies and sports.

06:32 - Finding movement through social activities like running clubs.

08:42 - Benefits of making fitness enjoyable to ensure long-term consistency.

10:39 - Ergonomics and desk posture to reduce back and neck pain.

13:38 - The importance of taking breaks and moving periodically.

16:02 - Strengthening key muscle groups to alleviate pain from prolonged sitting.

19:16 - Boosting energy levels naturally without caffeine reliance.

22:06 - Importance of sunlight exposure for energy and circadian rhythm.

27:22 - Sleep and stress management tips for sustained energy.

33:36 - Maintaining a healthy diet in an office environment.

43:00 - Short workouts during lunch breaks for fitness maintenance.

46:55 - Leveraging short, intense workouts for busy professionals.

Follow Us on Instagram

Benji: @Benjitucker.fit

Chris: @Coach_Chris Lee

Chris: @coach_chrislee

Benji: @benjitucker.fit

Benji: @Benjitucker.fit

Chris: @Coach_ChrisLee

Coach Benji: Benjitucker.fit

Coach Chris: Coach_ChrisLee

Benji: @Benjitucker.fit

Chris: @Coach_ChrisLee

Coach Benji: benjitucker.fit

Coach Chris: Coach_ChrisLee

Benji: Benjitucker.fit

Chris: CoachChrisLee

@Coach_ChrisLee

@Benji-Tucker19

@Coach_ChrisLee

@Benji_Tucker19

@Coach_ChrisLee

@Benji_Tucker19

00:00 : Intro

00:18 : Ninja Creami Testing and Mix Ins

05:11 : What is the Ninja Creami and Why We Love It

10:28 : Eating Ice Cream and Losing Weight

13:07 : Pro Athletes: Their Nutrition and Rituals

15:10 : Soccer Talk

20:25 : Ohtani and Baseball Talk

21:21 : Sports Rules and Referees

27:33 : Chris's Batting Mentality

30:28 : Topic of the Day - Build an Aesthetic Physique

30:58 : The Trap Muscle Take

32:24 : Build the Shoulders

41:26 : Build the Back

47:31 : Build a Big Chest

54:10 : Get Lean and Build Your Abs

1:05:34 : Outro

Follow us on Instagram:

Benji: @Benji_Tucker19

Chris: @coach_chrislee

0:00 : Intro

0:18 : Morning Routine and Electrolytes

3:59 : Animal Protein Opinion

6:00 : Business Practices with Animals

7:08 : Our Economic Philosophy

10:25 : How Much Power Does Gov't Have Over Businesses?

13:04: Benji Origin Story

15:56 : Chris's Origin Story

20:07 : House Robbery Story

20:54 : How We Met

22:35 : Cleaning Up Benji's Acne Through Food

23:08 : The Old Training and Nutrition Fallacies

25:43 : Why We Do What We Do

27:57 : Why This Podcast Exists

34:30 : Outro

Follow us on Instagram

Benji : @Benji_Tucker19

Chris: Coach_ChrisLee

Mistake #1: Not eating enough calories (1:23)

Can you lose fat and build muscle at the same time? (5:45)

Mistake #2: Not eating enough protein (8:27)

Mistake #3: Not training hard enough OR training too hard (14:08)

Mistake #4: Prioritizing isolation movements over compound movements (23:25)

Mistake #5: Ego lifting (27:36) 

Mistake #6: Lack of Consistency (32:46)

Mistake #7: Bad sleep (39:19)

Mistake #8: Poor stress management (45:43)

Related Links: 

• Ask a question to Generation Fit. Email: team@thegenerationfit.com 
• Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast listener!
• Generation Fit Youtube Channel
• Generation Fit Free Resources 

• Benji and Chris run through the anatomy of the back (1:07) 
• What role do your genetics play in your training and overall back development? (6:18)
• Volume: How many sets should you for for back per week? (10:30)
• Intensity: How much weight should you use and how much effort should you exert in your back training? (13:00)
• Frequency: How many days a week should you train your back? (20:40)
• Exercise selection: which are the best exercises for your back? (26:21)
• Technique: how to feel your back to yield the best results (28:03)
• How to train for back width vs back thickness and how grip width influences this (34:55)
• Target different areas of your back with your elbow position (38:30)
• Should you use straps during your back movements? (40:22)
• Are deadlifts a food back exercise and should they count as a back or hamstring movement? (43:48)
• Biggest back training mistakes that people make (45:47)
• Free weights vs machines for back training (54:40)

Related Links: 

• Ask a question to Generation Fit. Email: team@thegenerationfit.com 
• Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast listener!
• How To Train Back WIDTH vs THICKNESS (Close vs Wide Grip? Rows or Pullups?) https://www.youtube.com/watch?v=PAXkl-AdJFg 
• Generation Fit Youtube Channel
• Generation Fit Free Resources 

People Mentioned: 

Dorian Yates

Jeff Cavalier

Jay Cutler

Sean Nalewanji 

Jeff Nippard 

John Meadows

• Myth #1: Stretching before a workout (1:08)
• When to stretch and how to warm-up (3:50)
• Myth #2: You can lose body fat from specific areas only (6:11)
• Myth #3: Over-restricting carbs and fats (10:05)
• How to set total protein, carb, and fat intake and why fat and sugar is demonized (12:51)
• Myth #4: There’s no such thing as over-training, just under-eating (17:18)
• Myth #5: Lifting will make you too bulky (20:29)
• Myth #6: Free weights are better than machines and vice-versa (24:42)
• Myth #7: There’s a “best” body-part training split (29:49)

Related Links: 

• Ask a question to Generation Fit. Email: team@thegenerationfit.com 
• Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast l
• Generation Fit Youtube Channel
• Generation Fit Free Resources 

People Mentioned:

• Ronnie Coleman (@ronniecoleman8) Instagram
• Flex Wheeler (@officialflexwheeler) Instagram

• A brief history of the inception of supplements (1:17)
• The mythical claims that the fitness industry makes about many supplements (4:50)
• How industry charlatans trick you into giving them money for supplements that don’t work (9:57)
• Why BCAA’s don’t work and aren’t worth spending money on (13:26)
• Why your average daily vitamin or multivitamin almost never benefits you (20:33)
• Glutamine does not do what retailers or supplement labels claim it does (25:10)
• Thoughts on turkesterone (29:55)
• What ACTUALLY works for pre-workouts, and the many shortcomings that most pre-workouts have (31:19)
• How to manipulate sodium for a healthier heart, optimal workouts, and a better life without needing to restrict it or rely on medicine to lower blood pressure (37:46)
• Creatine is the most researched supplement that works (39:23)
• Can creatine cause hair loss? (43:54)
• Why whey protein works, and how to choose a protein powder(44:52)
• Caffeine is a powerful stimulant that is proven to work (50:25)
• The benefits of Omega-3 Fatty Acids and our recommendations for supplementing with it (56:16)
• The specific daily vitamins (like Vitamin D) that will work for the average American and how to change your lifestyle to avoid needing supplementation (59:11)
• Supplementing with magnesium and how to use it (1:04:16)
• The contexts where carb powders work (1:07:37)
• Beta-allanine and citrulline malate (1:11:19)
• Supplementing with fiber to hit your fiber targets and how to avoid the necessity to supplement (1:12:23)
• Can L-carnitine work for fat loss and quick thoughts on fat burners (1:13:45)
• Fadogia Agrestis and Tongkat Ali (1:14:58)
• Optimize your sleep with your lifestyle first, then look into this “sleep cocktail” that’s proven to work (1:15:42)
• Our final recommendations and how to protect yourself if you are going to be taking supplements (1:18:20)

Related Links: 

• Ask a question to Generation Fit. Email: team@thegenerationfit.com 
• Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast listener! 
• Study: Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? By Robert R. Wolfe
• Study: Whey protein ingestion in elderly results in greater muscle protein accrual than ingestion of its constituent essential amino acid content by Castanos and Colleagues
• Average person spends $68 per month on supplements 
• Study: Supplemental Vitamins and Minerals for CVD Prevention and Treatment by David J.A. Jenkins
• Study: Association of Multivitamin and Mineral Supplementation and Risk of Cardiovascular Disease by Joonseok Kim
• Study: The effect of glutamine supplementation on athletic performance, body composition, and immune function by Amirhossein Ramezani Ahmadi
• Study: How too little potassium may contribute to cardiovascular disease
• Can Creatine Cause Hair Loss? (Video)
• Huberman Sleep Cocktail
• Generation Fit Youtube Channel
• Generation Fit Free Resources 

People Mentioned: 

• Eric Helms (@hems3dmj) Instagram
• Zach Evenesh 
• Derek "More Plates More Dates" (@moreplatesmoredates) Instagram
• Stronger With Science (@strongerbyscience) Instagram
• Andrew Huberman (@hubermanlab) Instagram

• Benji and Chris discuss their thoughts on New year’s Resolutions and wether or not they have any (1:15)
• Common mistakes people make when setting goals(6:24) 
• The importance of setting a valuable goal (8:51)
• Tip #1: Break your goals into smaller parts so the magnitude of your goal doesn’t crush you (15:19)
• Tip #2: Follow the 85% rule to stay motivated as your pursuit your goals (17:29)
• Brief history the study of human psychological as it relates to goal setting and the acronyms that have been made over the years (19:45)
• Becoming aware of your bad habits first and an easy exercise you can do to see how much time you may be wasting throughout the day (23:32) 
• Tip #3: Make an obvious schedule to avoid procrastination and limit your ability to be dishonest with yourself (25:00)
• Tip #4: Change your environment and declutter so you’re not distracted by multiple things (27:56)
• Tip #5: Joining a group or community that holds you accountable (32:16)
• Focusing your eyes (or mind) on a more precise point makes you more likely to reach your destination (36:42)
• Tip #6: Fixate your eyes on a tiny object or spec for 30-60 seconds before starting something related to your goals (40:28)
• What is delayed discounting and how it messes up your ability to reach your goals (41:08) 
• Tip #7: Visualizing failure is a far better sustained motivator then visualizing success (44:29)
• Jordan Peterson’s written exercise for becoming a better version of you (46:39)
• Tip #8: Using the “anti-bet” to ensure you achieve your goal (48:38)
• Tip #9: Only set 1-2 main goals per year (51:15)
• Tip #10: Make your goal moderately difficult (53:02)
• Understanding dopamine and the dopamine reward-prediction error (55:42)
• Tip #11: Prioritize daily systems and micro-habits over measuring your progress towards your your macro goal (56:37)
• Tip #12: Have a positive perception as to why you are trying to achieve a given goal (58:56)
• Bonus Tip: Ways to increase dopamine (1:00:05)
• Compare yourself to who YOU were the day before (1:00:46)

Related Links: 

• Ask a question to Generation Fit. Email: team@thegenerationfit.com 
• Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast listener! 
• The 85% Rule for Optimal Learning by Jonathan Cohen 
• Research showing rats will only wrestle with another rat if they have the ability to win 30% of the time
• Keeping the Goal in Sight: Testing the Influence of Narrowed Visual Attention on Physical Activity
• Millennials Save More For Retirement After Having Seen Digitally Rendered Photo of An Older Version of Themselves
• Video of older man using kettlebell exercises to lift his grandchild up so she can put on the Christmas star. Correction: Video made by DocMorris
• Eddie Hall 500kg deadlift and Hafþór's 501kg deadlift videos
• 2X Your Goals - How Thinking About Failure Helps Goal Achievement - Andrew Huberman -Emily Balcetis
• Atomic Habits 
• Andrew Huberman's Cold Water Exposure Protocol
• Generation Fit Youtube Channel
• Generation Fit Free Resources 

People Mentioned: 

• Jordan B. Peterson (@jordan.b.peterson) Instagram 
• Arnold Schwarzenegger (@schwarzenegger) Instagram
• Emily Balcetis (@emilybalcetis) Instagram 
• Andrew Huberman (@hubermanlab) Instagram 
• Squat University (@squat_university) Instagram 
• Eddie Hall (@eddiehallwsm) Instagram 
• Hafþór Björnsson (@thorbjornsson) Instagram
• Andrew Tate (@Cobratate) Twitter
• Tim Ferris (@timferriss) Instagram 
• James Clear (@jamesclear) Instagram
• Wim Hoff (@iceman_hof) Instagram
• Patrick Bet-David (@patrickbetdavid) Instagram
• Ernest Hemmingway: Biography

• What is broken metabolism and how people destroy their own metabolism with certain dieting and exercise decisions (1:15) 
• Understanding the 4 components of the metabolism or total daily energy expenditure (TDEE) (3:16)
• Benji and Chris share how they increased the amount of calories it took to maintain their bodyweight by THOUSANDS of calories (4:50)
• Getting to the point where you can’t gain weight if you are purposely trying to. (6:45)
• Adaptive thermogenesis - your metabolism adapts to eating very little calories, but it also adapts to eating many calories too(8:07)
• Understanding BMR or Basal Metabolic Rate. How to burn more calories at rest when you are literally doing nothing (8:55)
• People who lift weights are leaner then the people who are on the cardio machines all day (11:02) 
• Why you shouldn’t do cardio for fat loss (12:25)
• Understanding NEAT or Non-Exercise Activated Thermogenesis and how you can leverage it to burn hundreds of more calories throughout the day (17:04)
• Tips to get more steps in throughout the day (18:51)
• Lifestyle tips to increase your NEAT and burn more calories (24:00) 
• Understanding EAT or Exercise Activated Thermogenesis and how to exercise so that you can burn more exercise at rest (25:59)
• How commercial gym marketing impedes your results and contributes to a broken metabolism (28:45)
• Understanding TEF or Thermic Effect of Food and how to increase the amount of calories you are burning while you are eating food. (30:52)
• A step-by-step to fixing your broken metabolism. How to gradually eat more food without gaining excess fat (34:01)
• Why age isn’t a reason to not follow this strategy to boost your metabolism (38:17)
• Why you don’t need to worry about gaining excess fat (39:03) 
• You don’t need to sweat for hours on end while doing cardio to build your dream physique (43:32)

Related Links: 

• Ask a question to Generation Fit. Email: team@thegenerationfit.com 
• Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast listener! 
• Generation Fit Youtube Channel
• Generation Fit Free Resources

• Benji and Chris discuss their favorite holiday deserts (0:58) 
• The two discuss their favorite Christmas movies (2:56)
• What are Benji and Chris’ favorite parts/memories about the holidays (5:11) 
• Dieting problem #1 during the holidays: People overeat and underestimate how many calories they eat (9:49) 
• Solutions to overeating and underestimating during the holiday festivities (12:37) 
• How to plan ahead of holiday meals so you don’t have to stress about not being able too eat enough (15:01)
• Dieting problem #2 during the holidays: Holiday themed food always being readily available throughout holiday parties and events (19:02) 
• Setting up the proper psychological framework for eating holiday treats that are conventionally considered to be “unhealthy” (20:50)
• Combatting drinking excess calories (22:31)
• Dieting problem #3 during the holidays: Peer pressure to cave in and stop your positive dieting habits (25:32) 
• The power of telling people who are trying to peer pressure you into ruining your diet that you are engaging in a challenge (26:38)
• Dieting problem #4 during the holidays: Lack of awareness and simply not paying attention to what they’re eating (30:53)
• Plan to consciously eat snacks as apart of full meals to be more aware of what you’re eating (32:11) 
• 1 out of 4000 meals from the year won’t ruin your progress. Enjoy the holiday’s, don’t stress about it! (34:13)

Related Links: 

• Ask a question to Generation Fit. Email: team@thegenerationfit.com 
• Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast listener! 
• Generation Fit Youtube Channel
• Generation Fit Free Resources 

People Mentioned: 

• Jordan Syatt (@syattfitness) Instagram

• Benji and Chris discuss the importance of eliminating bad form and ego lifting for optimal results and avoidance of injury (0:28) 
• The myth of shocking the muscle - why you don’t need to endlessly switch exercises for a given muscle group week-to-week (5:46)
• Why you need to stop prioritizing isolation movements over compound movements (10:49) 
• The compound movement for biceps that cause gymnasts to have HUGE arms (14:46)
• Doing too much (sets, weight, exercises, days, etc) too soon as a beginner (15:58)
• Junk volume and understanding the stimulus-recovery-adaptation curve (17:45)
• Reasons you shouldn’t follow single body-part splits, also known as “bro splits” (22:24)
• Consistency is more important than anything else. Consistency beats a perfect plan that you can’t adhere to (28:42)
• Following these tips mean nothing if you don’t focus on good diet, sleep, and rest habits. You grow outside of the gym when you’re recovering, not when you’re in the gym working out. (32:54) 

Related Links: 

• Ask a question to Generation Fit. Email: team@thegenerationfit.com 
• Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast listener! 
• Generation Fit Youtube Channel
• Generation Fit Free Resources 

• Chris shares his fitness story, and how he met Benji (00:28)
• Benji shares his background and how he got involved in lifting (2:27)
• The meaning behind the name, "Generation Fit" (5:38)
• The importance of eating more protein and what happens if you don't (8:40)
• Why you should be getting more fiber in your diet (12:53)
• The underestimation of calories and how you can fix this (16:37)
• Lack of nutritional awareness and how easy it can be to change this (20:30)
• Just because you eat lots of "healthy" foods doesn't mean you'll automatically lose weight (23:28)
• The dangers of yo-yo dieting and how it destroys your metabolism (24:54)
• Being too strict with your diet and following the 80:20 rule instead so you can enjoy your favorite foods (27:43)
• Focusing on the scale too much and confusing weight, muscle, and fat (33:19)
• Can you out-exercise a bad diet? (39:21)

Related Links:

• Ask a question to Generation Fit. Email: team@thegenerationfit.com
• Visit www.thegenerationfit.com for expert coaching from Benji and Chris and get 10% off if you're a Generation Fit Podcast listener!
• The "Twinkie Diet" (professor who lost 27 lbs eating twinkies, doritos, and other high fat and sugary foods)
• Generation Fit Youtube Channel
• Generation Fit Free Resources

People Mentioned:

• Stan Efferding (@stanefferding) Instagram
• Mark Haub (@Haub_KSU) Twitter