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PODCAST

Barbells and Banter

STCfit are online coaches who provide a premium training and nutrition coaching service, for lifters who are sick of generic PDF programs.

health & fitness fitness

All Episodes

00:46:23

Ep 173 - Most under & over-rated things in comp prep

Barbells and Banter ·

2025/09/30

The boys sift through rapid-fire Q&A covering training mistakes, bulking tips, how to nail your prep + comp day, and under-rated supplements.This week's topics:1. Kayla's stage debut - NBA Wellness 14:012. Biggest mistakes of male & female lifters 28:483. How to keep appetite high in a surplus 30:424. Peak week Dos & Don'ts checklist 34:205. Under & over-rated supplements 39:15Get & keep your summer body: ⁠⁠Workshop⁠⁠Lose 4kg/3cm in 6 weeks:

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00:50:15

Ep 172 - How to progress when you've hit your limit,...

Barbells and Banter ·

2025/09/23

Feel like you're giving it your all, but you've stopped progressing? Fellow coach and Jason's client Yiannis joins us for a discussion on training effort, consistency, and an all-important mentality shift.This week's topics:1. When I realised I needed a coach 17:432. Effort you didn't know you had 24:033. Conquering the trap of comparison 30:434. What I got wrong about coaching 46:59Get & keep your summer body: ⁠Workshop⁠Lose 4kg/3cm in 6 weeks:

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00:54:17

Ep 171 - Signs you're ready to compete in...

Barbells and Banter ·

2025/09/16

Having just had several clients compete in powerlifting and bodybuilding, and more lined up... Are the STCfit coaches getting the itch again?This week's topics:1. Peaking bodybuilders vs. powerlifters 1:102. Deciding that the pursuit is for you 23:403. How our APL Nationals squad did 32:36Get & keep your summer body: WorkshopLose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:43:38

Ep 170 - The supplements that actually matter

Barbells and Banter ·

2025/09/09

Cut through the confusion - here's what we take, what we recommend for our clients, and everything else in-between.This week's topics:1. Protein powder - which types & why? 4:132. Boosters: caffeine, creatine, electrolytes 11:153. Health stack: fish oil, magnesium, vitamins 19:324. Cognitive enhancers that aren't just hype 29:48Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:50:32

Ep 169 - What to ask yourself when you're not...

Barbells and Banter ·

2025/09/02

Before you throw in the towel - run through these questions and numbers first.This week's topics:1. Locking in even when progress isn't visible 20:532. Same exercise more than once per week? 26:103. How long should you stay on a program? 29:484. Struggling with bulking / getting food in? 40:15Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:55:12

Ep 168 - The truth about protein

Barbells and Banter ·

2025/08/26

Is it all just marketing? Here's the actual truth about protein - requirements, considerations, and flow-on effects.This week's topics:1. Protein myths - how much do you need? 15:482. "Protein foods" - useful, or marketing? 23:033. How often should you be competing? 36:00Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠As always,

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00:43:36

Ep 167 - How long building muscle really takes

Barbells and Banter ·

2025/08/19

What matters most in building your dream physique? Motivation, expectations, mentality & more discussed this week.This week's topics:1. When your gym gets taken away 11:502. Standards, masculinity & role models 20:143. Physique-building expectations vs. reality 28:444. Should you weigh your food & how? 41:08Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:46:13

Ep 166 - Stop letting weekends wipe your progress

Barbells and Banter ·

2025/08/12

Plan to go off-plan? Or don't go off-plan in the first place? Here are some weekend strategies we like to consider.This week's topics:1. Why weekends are keeping you stuck 21:022. How much weekend calories can matter 27:133. Planning outings without going all-in 31:284. How to make it repeatable every week 37:43Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:48:15

Ep 165 - Sometimes the process will suck... Here's...

Barbells and Banter ·

2025/08/05

Sticking with the process might suck sometimes, and make you second-guess. Here's how to stay with it, but not chase difficulty for no good reason.This week's topics:1. What the result you want requires 26:292. Harder doesn't always mean better 35:293. The bodybuilding standards debate 37:384. Can feedback / criticism be positive? 43:49Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:49:21

Ep 164 - What's stopping you from losing fat

Barbells and Banter ·

2025/07/29

Maybe what you need isn't comfort, but the right locked-in, dialed-in approach.This week's topics:1. How & why rapid fat loss can work 15:322. Training specifics during a deficit 19:193. Your diet isn't just during the cut 28:294. Lifestyle is the key you're missing 38:39Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang out: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Access⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠As always, if you have

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00:40:26

Ep 163 - What it takes to look like you train

Barbells and Banter ·

2025/07/22

Showing up every day, but still frustrated from the lack of results? This episode is for you.This week's topics:1. Is your effort in the wrong areas? 12:432. The answer to most plateaus 22:063. The diet trap that holds you back 28:534. Weekends are why you're stuck 33:54Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:46:29

Ep 162 - Why you keep starting again

Barbells and Banter ·

2025/07/15

Sick of taking a week off every 4 weeks? Always at the gym, but stuck spinning your tyres in terms of progress? Here's your solution.This week's topics:1. Gym attire - where's the line? 7:402. Why you keep starting over 21:133. Training hard, but is it working? 33:404. The perfect lower body warm-up 40:47Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:43:18

Ep 161 - Does ozempic make you not natty?

Barbells and Banter ·

2025/07/08

Ozempic/PEDs in bodybuilding, training mistakes we've made, and ways to bring up lagging muscles - strap in for this ep.This week's topics:1. The ozempic bodybuilding debate 17:332. PEDs - The rules & the ethics 28:523. Worst training decisions we've made 33:534. Why your delts aren't growing 39:10Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:42:12

Ep 160 - How to prep for a photoshoot, without going...

Barbells and Banter ·

2025/07/01

Here's why most people would benefit from a photoshoot prep; It's not as scary as you think, and it's about more than just the photos.This week's topics:1. What people get wrong about photoshoots 8:022. How long you actually need to prep 21:113. Don't peak for a photoshoot like a comp 32:384. How / why the day itself changes you 36:34Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and

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00:46:26

Ep 159 - Why you're still not building more muscle

Barbells and Banter ·

2025/06/24

Social media has warped fitness - here's what really matters when it comes to making progress with your physique.This week's topics:1. Why fitness content keeps you average 13:162. Why you shouldn't train like the pros 22:033. Is it fatigue, or lack of working hard? 29:284. The 3% rule - What it takes to be elite 43:09Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠⁠Transformer⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:42:54

Ep 158 - How to build a great physique without giving...

Barbells and Banter ·

2025/06/17

Look how you train, attain your dream physique - without sacrificing your time, social life and identity.This week's topics:1. You don't need to go all in 14:172. The 3 pillars that make a plan work 18:043. 3-4 sessions is enough (if done right) 25:064. What high-achievers do differently 29:11Lose 4kg/3cm in 6 weeks: ⁠⁠⁠⁠Transformer⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:40:59

Ep 157 - Why motivation fails, and what actually works

Barbells and Banter ·

2025/06/11

Frustrated from a lack of results? Start doing these things and you'll build up the required consistency in no time.This week's topics:1. Motivation isn't the problem 13:572. Systems that guarantee consistency 18:503. Raise your standards, change your outcome 27:094. You're not aiming low enough 35:575. You need to plan for after the diet 34:08Lose 4kg/3cm in 6 weeks: ⁠⁠⁠Transformer⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:39:46

Ep 156 - Five nutrition mistakes hindering your fat loss

Barbells and Banter ·

2025/06/03

Here are the 5 most common nutrition mistakes we see; what's stopping most people from shedding 4kg in 6 weeks.This week's topics:1. The trap of clean eating 10:352. The calories that get overlooked 16:473. Navigating weekends & social events 25:074. Not having structure is costing you 31:095. You need to plan for after the diet 34:08Lose 4kg/3cm in 6 weeks: ⁠Transformer⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:42:08

Ep 155 - How to lose 4kg in 6 weeks

Barbells and Banter ·

2025/05/27

Here's how you can efficiently and sustainably shed 4kg/3cm in 6 weeks - nutrition, training and habits wise.This week's topics:1. Getting rid of the calorie confusion 16:182. Why protein is extremely important 26:103. The balance of training & cardio 29:194. How to master your environment 32:205. Check, adjust, repeat, succeed 37:07Pre-register & save: TransformerStrong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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00:41:08

Ep 154 - How to train better, instead of training more

Barbells and Banter ·

2025/05/20

Frustrated with lack of results, even though you train 5+ days a week? This episode is for you.This week's topics:1. UStrong Charity Lift-off was a hit 6:542. How many sessions is too many? 13:063. Focus on these things instead 21:254. Your frequency should suit your goal 26:165. How to make the most of your session 36:54BARBELLS15 for a discount:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Fodbods⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Strong & Lean in 16:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Learn more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community and hang

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