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PODCAST

Fit to Transform Podcast with Coach Nikias

Nikias Tomasiello

Hosted by Nikias Tomasiello, a transgender online training and nutrition coach, the Fit to Transform Podcast is the show for you if you’re committed to transforming your physique, lifestyle, and mindset. With a mix of solo episodes and interviews with his own clients and experts in the fitness and health industry, Nikias is going to help you build science-based habits to lose weight, gain muscle, and, most importantly, maintain these results for life. If you’re ready to start your lifestyle

health & fitness fitness

All Episodes

00:25:05

Q&A: Impatience in a cut, scale weight when...

Fit to Transform Podcast with Coach Nikias ·

2025/09/05

In this episode, I cover the following questions:Any tips to help impatience in a cut?Do you get diminishing returns in muscle gain with each new bulk? Is there anything special about the muscle-building capacity of your first bulk?Do you need to keep dropping cals in a deficit?If you eat at maintenance (a range, but an average of the same calories a week) and train doing progressive overload, will you gain muscle slowly and does that mean the scale will go up? Or stay the same over time?How does

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00:50:00

Effective muscle growth training Pt. 2 - With Dr....

Fit to Transform Podcast with Coach Nikias ·

2025/08/29

Dr. Scott Stevenson is back on the show to share his stance on effective training for muscle growth.His training philosophy rests upon decades of experience training himself and coaching others, and on his understanding of the scientific literature on these topics.Links and resources:Connect with Scott on IG @fortitude_training: https://www.instagram.com/fortitude_training/ Purchase Scott’s book, “Be Your Own Bodybuilding Coach”, on eBay to donate to ASPCA: https://www.ebay.com/itm/205121965946 Or

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00:57:11

Effective muscle growth training Pt. 1 - With Dr....

Fit to Transform Podcast with Coach Nikias ·

2025/08/22

Dr. Scott Stevenson is back on the show to share his stance on effective training for muscle growth.His training philosophy rests upon decades of experience training himself and coaching others, and on his understanding of the scientific literature on these topics.Links and resources:Connect with Scott on IG @fortitude_training: https://www.instagram.com/fortitude_training/ Purchase Scott’s book, “Be Your Own Bodybuilding Coach”, on eBay to donate to ASPCA: https://www.ebay.com/itm/205121965946 Or

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00:23:50

Overrated/Underrated: Bulk Edition - Ep. 162

Fit to Transform Podcast with Coach Nikias ·

2025/08/15

In this solo episode, I’m rating the importance of the following for a bulking phase in a calorie surplus:DisciplineTrainingLarge surpluses (500+ calories)Nutritional structureSleep and stress managementScale weightTrust in the processLinks and resources:Blog article: “A Comprehensive Guide to Sleep for Fat Loss and Muscle Growth” – https://www.fittotransformtraining.com/blog/sleep-guide Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on

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01:00:35

Effective boundaries around food and exercise, weight...

Fit to Transform Podcast with Coach Nikias ·

2025/08/08

Joe Spector is a retired firefighter and an expert on emotional fitness and resilience.He joins the podcast today to discuss how to set up and hold boundaries with your loved ones around food and exercise choices, and how to deal with weight stigma or skinny shaming.If you struggle with people pleasing or don’t have the confidence to tackle these challenging topics, this interview is perfect for you.Links and resources:Connect with Joe on Instagram @thejoespector:

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00:34:22

Overrated/Underrated: Fat Loss Edition - Ep. 160

Fit to Transform Podcast with Coach Nikias ·

2025/08/01

In this solo episode, I’m rating the importance of the following for fat loss:CardioCardio modalityResistance trainingStepsMindsetScale weightCaloriesProteinFood environmentLinks and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter:

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01:05:26

Trans bodybuilding and powerlifting - With Bucky...

Fit to Transform Podcast with Coach Nikias ·

2025/07/25

In this first ever threesome podcast (I said what I said), I had the opportunity to talk to Bucky Motter and Nat Veiga, respectively Executive Director and Digital Engagement Director of the International Associations of Trans Bodybuilders and Powerlifters.We talk all things trans bodybuilding, powerlifting, and their exciting upcoming event in Atlanta, GA!Links and resources:Nat’s personal IG @n.v.lifts: https://www.instagram.com/n.v.lifts/Bucky's personal IG

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00:23:45

The Muscle Masterclass Mini Series FINAL Episode -...

Fit to Transform Podcast with Coach Nikias ·

2025/07/18

In this episode, I discuss my programming considerations around:How many reps to doHow long to rest forTime-efficient techniquesAnd I wrap up the episode with a description of how I’d go about designing an upper body session for an imaginary client.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website:

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00:32:23

The Muscle Masterclass Mini Series Ep. 3 - Split,...

Fit to Transform Podcast with Coach Nikias ·

2025/07/11

In this episode, I discuss:How to choose your splitHow to adjust your session and/or exercise order to bias your priority musclesHow to pick the best exercises for your goalLinks and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter:

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00:40:37

The Muscle Masterclass Mini Series Ep. 2 - The three...

Fit to Transform Podcast with Coach Nikias ·

2025/07/04

In this episode, I cover the three fundamental variables for hypertrophy or muscle growth: set volume, intensity of effort, and form.Links and resources:“The Resistance Training Dose-Response: Meta-Regressions Exploring the Eﬀects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain” - https://sportrxiv.org/index.php/server/preprint/view/460 “Is There Too Much of a Good Thing?: Meta-Regressions of the Effect of Per-Session Volume on Hypertrophy and Strength” -

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00:19:19

The Muscle Masterclass Mini Series Ep. 1 -...

Fit to Transform Podcast with Coach Nikias ·

2025/06/27

In this mini podcast series, I aim to share with you the basic evidence-based principles you need to know in order to design your very own training programs.In the first episode, I cover:Why effective evidence-based training program design is based on principles instead of rulesThe basic differences between training for muscle growth and strengthThe top priority in training program designLinks and resources:Sign up for one on one coaching with me:

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00:58:17

A deep dive into my current bulk - Guest appearance -...

Fit to Transform Podcast with Coach Nikias ·

2025/06/20

Here’s a sneak peek into what I covered in my latest guest appearance on the 100% Real with Ruby Podcast:How I set up my current bulk in October 2024Mindset snags that used to hold me back from bulking successfullyHow to set up and execute a bulk to maximise growth and minimise fat gain… And more!Links and resources:Check out Ruby’s show, 100% Real With Ruby: https://open.spotify.com/show/0AuE922V0eOY4QIdGW3mQ9?si=_BqegO7YQMelhXSB51-84g&utm_source=copy-link&dl_branch=1&nd=1Connect with

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01:11:23

The dark side of intentional weight loss you need to...

Fit to Transform Podcast with Coach Nikias ·

2025/06/13

Dr. Gabrielle Fundaro, CHC, BCS, is a wellness coach, mentor, and educator who helps people break free from rigid rules and create habits that actually feel good.In this interview, Gabrielle and I discuss:What are the psychological and physiological risks of intentional weight loss?How can you reduce these risks if you choose to diet?How do you know if you’re in the right place to engage in intentional weight loss in a positive manner?What alternatives are there if you aren’t?… And more!Links and

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00:24:53

2 effective alternatives to calorie-tracking - Ep. 152

Fit to Transform Podcast with Coach Nikias ·

2025/06/06

This episode is about two effective alternatives to help you achieve your nutrition goals without MyFitnessPal, which I’ve developed for all my clients who want to transition away from tracking calories and macros:The One-Plate Rule for a single mealThe Fists and Thumbs Method for a day or longerClick here to read the blog article: https://www.fittotransformtraining.com/blog/calorie-tracking-alternatives Sign up for one on one coaching with me:

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00:53:50

What competitive bodybuilders can teach you about...

Fit to Transform Podcast with Coach Nikias ·

2025/05/30

Competitive bodybuilders are masters of the art and science of gaining muscle and losing fat.What can you learn from them to benefit your own physique goals?This is what I sat down to discuss with bodybuilding coach and pro natural bodybuilder Steve Hall from Revive Stronger.Links and resources:Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/Listen to the Revive Stronger podcast: https://revivestronger.com/podcast/ Visit the Revive Stronger website for their

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00:28:25

Should you cut or bulk first? - Ep. 150

Fit to Transform Podcast with Coach Nikias ·

2025/05/23

The million-dollar fitness question.This episode will give you the tools to make the most appropriate choice for you, whether you’re new to cutting and bulking, coming back to it after some time off, or a veteran of the physique development process.Links and resources:Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform:

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01:09:07

How much volume do you need per session to build...

Fit to Transform Podcast with Coach Nikias ·

2025/05/16

How much volume do you need in a single session in order to maximize hypertrophy?That’s the question Jake Remmert and his research team explored in a recently published series of meta-regressions.In this paper, Jake and I dissect this paper and its practical applications.Jake has Master’s degree in Exercise Physiology and the CSCS certification. He’s also currently a PhD candidate at Florida Atlantic University.Links and resources:Follow Jake on IG @jake.remmert_coach:

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00:08:16

The Fuck Yes Framework for mindful eating - Mini...

Fit to Transform Podcast with Coach Nikias ·

2025/05/13

If you do really well with your diet until you’re eating out or until someone brings doughnuts into the office, this episode is for you.My Fuck Yes Framework will help you look at tempting foods in a new way and learn how to be more mindful around them without cutting them out altogether.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my

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00:26:29

Six reasons why you keep self-sabotaging fat loss -...

Fit to Transform Podcast with Coach Nikias ·

2025/05/09

Why do you keep self-sabotaging fat loss?In this episode, I’m sharing six of the most common reasons I've heard in more than half a decade of coaching over 100 people from all walks of life, and the solutions I've found to work for many of them.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website:

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00:03:34

For when you feel powerless - Mini Mindset Musings Ep. 6

Fit to Transform Podcast with Coach Nikias ·

2025/05/06

This is how I try to empower myself when feeling powerless. I hope it helps you, too.Links and resources:Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for

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