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PODCAST

Fish & A Rice Cake

Our explicit opinions, rants, mistakes and lessons from our lives in fitness!Join Jake & Jake on the couch,Every week we sit down to spill the beans on all the little dark and dirty secrets of the fitness industry.There"s some good, some bad and definitely some ugly!We"re going to give you everything we know to help you cut through the fitness "guff" that plagues our screens and minds.We"re keeping it simple, straightforward and if you"ve got a sh*t sense of humour like us, just a bit

health & fitness fitness

All Episodes

10:55

The 100th Episode Announcement

Fish & A Rice Cake ·

2026/04/13

Know you need a kick up the arse to get dropping some body fat but not ready to put money down for coaching? Download our free soft to shredded 6 week fat loss challenge below. Everything you need to know what to eat, how to train and how much to move - you just won't have us there to make you do it! 🔥 https://bit.ly/Soft2Shred -------------------------------------------------- Already lean enough but keep messing up your bulk? It's time to learn what you need to do then to build muscle,

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25:51

Jake Comes Clean...

Fish & A Rice Cake ·

2026/04/06

It's confession time, And Jake has something he needs to get off his chest... -------------------------------------------------- Need a kick up the arse to get dropping some body fat but not ready to put money down for coaching? Download our free soft to shredded 6 week fat loss challenge below. Everything you need to know what to eat, how to train and how much to move - you just won't have us there to make you do it! 🔥 https://bit.ly/Soft2Shred

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27:23

The Physique Blueprint

Fish & A Rice Cake ·

2026/03/30

"I just wanna look bigger & leaner" Well, this is how you do it. The exact blueprint you need to follow to get there, And what to make sure you don't fall into the trap of getting distracted by tht's keeping you small! See you there. -------------------------------------------------- Work directly with us for 8 weeks of fast fat loss in Blitz (£99) 👇🏻 https://mailchi.mp/bicepsandbanter.co.uk/8-week-blitz-march-2026 -------------------------------------------------- Know you need a

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21:49

The first plan is the worst

Fish & A Rice Cake ·

2026/02/12

The first plan we write for every client is the worst. It has to be because we're only just getting to know who we're working with and how they work and respond to a plan. BUT we know even saying that, It's still a better plan for our client than ANYTHING ELSE out there. Because of HOW we write it. Because of what information we get. Because of how we get to know the clients, Because of how we put the plan together and what we give our guys to focus on in their first few weeks. Nutrition, tra...

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19:20

The diets that won't keep you lean in 2026

Fish & A Rice Cake ·

2026/02/05

Keto, carnivore, intermittent fasting, meal plans, slimming world... we could go on. There's a reason WHY all these extremes are great for losing weight, But terrible for keeping it off. Because getting lean isn't that hard, it's really not rocket science. But staying lean - now that's where the thinking comes in. And that's where all these diets fall at the same hurdle... They teach you NOTHING! So if you wanna make sure that in 2026 you don't fall for a diet that can't keep you lean, Grab a...

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18:04

Gain Muscle Not Fat | Here's how...

Fish & A Rice Cake ·

2026/01/29

Most people fail to build muscle because, They don’t train hard enough. They get fat too quick. Both of which we’ve done plenty by the way… Building muscle and staying lean is TOUGH. Knowing you’re on the right path and just need to keep going is TOUGH. Allowing your weight to go up and to slowly add body fat is TOUGH. And knowing you’re actually building muscle can feel nearly IMPOSSIBLE. So we’re going to fix all that for you. (Well as much as we can in a free 20 minute podcast - to...

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21:44

How to finish the year with less fat & more muscle

Fish & A Rice Cake ·

2026/01/22

How's that January buzz going? Still smashing the sessions or are things starting to drop off? If it is, don't panic, you're one of many! It's our first recorded episode of 2026 so what better time to map out how the "normal year", Even with the best of intentions - quickly goes to sh*t! So we're going to map out what the "normal" year looks like for the people we work with and why before coaching, Despite feeling like they were always dieting or trying to get their sh*t together, they just...

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22:29

The one phrase keeping you out of shape in 2026

Fish & A Rice Cake ·

2026/01/15

"The week was going well until...". We've all said it at some point. Some more than others... It's the sentence that brings your entire week crashing down! We can't tell you the amount of times we've heard this in check ins with our clients, And honestly, 80% of the time, The stuff that stops the week going well, And stops you making the progress from the week you were wanting to see, Can be easily avoided! So if you want to make sure this one phrase doesn't keep you out of shape in 2026, Gra...

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16:52

We failed in 2025...

Fish & A Rice Cake ·

2026/01/08

Now we could sit here and sell the story that last year was the best year we've ever had for coaching. We grew the team to biggest it's ever been, We put the most amount of clients through shoots we ever have, And had the greatest year yet for retention and results. And it would all be true! But... That's not the whole picture. Because the fact is, We set ourselves 7 goals last year outside of actually being good coaches and focusing on our clients And we didn't exactly do too great in hittin...

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20:13

The mindset that will build your physique & business...

Fish & A Rice Cake ·

2025/12/19

New Podcast episodes every Thursday! Don't forget to leave a like & comment to the podcast so we can get that sense of false validation that we’re obviously missing out on by throwing our mugs in front of a camera every week! 😂 And if you want to see a bit more from us follow us, @jakebicepsbanter @jakembicepsbanter We've even got these episodes on Youtube if you wanna see our ugly mugs! Just search More Biceps More Banter But you might regret you did...

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20:46

When to get a Physique Coach VS a Business Coach

Fish & A Rice Cake ·

2025/12/18

Decide to become a coach.Make an IG page.Hire a business mentor.Get next to no signs ups,Wonder what the hell you're doing wrong...So where did the part about actually having a coach yourself and trying to get in better shape become the bit that isn't important? Doing that and being good at that is literally the reason 80% of people will come to you in the first place. We're strong believers that as a coach, you shouldn't expect to get any clients, until you've had a coach. And as 2 guys who ...

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31:46

3 things we hate about online coaching

Fish & A Rice Cake ·

2025/12/11

Not to be a pair of negative Nellies, Because despite our 24/7 moaning and rants, We do actually love our jobs. But when we look around at the industry and we see what some other coaches are doing, We can get instantly annoyed. And not because of the abundance of pointless f*cking recipe videos coaches make - no your high protein chilli chicken wrap isn't a "game changer", Or even the growing amount of awful advice people spout just to get your attention. But because we see what some coaches ...

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20:44

Why you need to diet on less calories than you think

Fish & A Rice Cake ·

2025/12/04

It's more popular right now to go about telling you that you can, "Get in shape eating the foods you love" That's what most coaches will plaster all over their instagram pages. But the reality is, You can't. Actually it's more the opposite, If you're wanting to drop some body fat & get yourself in better shape, You're probably going to have to eat less calories than you think. And through various experiences and stories form the guys we've worked with, Getting them into amazing shape on l...

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29:02

What the f*ck even is online coaching?!

Fish & A Rice Cake ·

2025/11/27

A personalised Training programmeA nutrition planWeekly check ins24/7 WhatsApp support...God we're boring ourselves just writing that out...😴 Let us tell you now, that isn't what Online Coaching is. Not to us at least anyway. Online coaching isn't about the "features" it's about knowing how, when and why to use them with each person you work with. At a time now where AI & automations seem to be running the show with how most coaches work, We believe they're the LAST thing a coach sh...

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21:35

Why you should live more like a bodybuilder

Fish & A Rice Cake ·

2025/11/20

We're not saying to go out and raid the next GASP clothing sale, Or order so many supplements you pop more pills than Pete Doherty back in his hay day. And you certainly don’t need to eye up the mahogany wood stainer and a pair of speedos to step on stage. But bodybuilders are the ELITE of changing and controlling their physiques. They have it nailed down. So maybe we should be paying them more respect and attention instead of demonising them saying, "Get in shape without eating chicken ...

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47:25

How To Not Be a Fat Loss Wet Wipe In 2025

Fish & A Rice Cake ·

2025/10/16

You've probably had enough of our moaning by now. Who could blame you? So this week we brought in 2 lads who know a thing or two about putting the excuses aside and getting in damn good shape. The boys who are calling out the fat loss "wet wipe" behaviour that's plaguing the industry! So we got Geoff & Ben on to talk through exactly what these behaviours are, How they're holding people back, And how to make sure you don't become a fat loss wet wipe in 2025! So grab a coffee, Get comfy, An...

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19:02

How Dad Life Has Changed Our Training!

Fish & A Rice Cake ·

2025/10/09

There’s no winging it anymore 😂 What were once peaceful mornings of lie ins, quiet coffee’s and going with the flow. Have become a battlefield for chaos, mess and a military precision plan of attacks for the week. We’re not here to tell you how we think you should parent, We’ve barely figured that one out ourselves! But this is how becoming Dad’s (not together we should add), Has changed our training, nutrition, And not to be dramatic, But entire lives...😂 This is how we’re just

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28:25

Why building muscle is way harder than losing body fat

Fish & A Rice Cake ·

2025/10/02

Call it controversial, call it truthful, call it whatever you want. But you see more people walking around lean than you do walking around with tonnes of muscle! Why? Because building muscle is way harder than losing body fat! We're not saying getting lean is easy, far from it. But at least when you do you can see it working. Building muscle? Not quite the same. We've spent years stuck in the loop of, Wanting to get bigger,Eating loads of food,Getting fat before we build any muscle,Dieting ba...

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20:42

Why the bar for coaching is so low...

Fish & A Rice Cake ·

2025/09/25

Back when we got into coaching "business mentors" were not a thing. We would spend all of our spare time and money on our education and focusing on becoming a better coach. Crazy, right? The first 5 years for us as coaches were spent, LearningDoing courses,Going to seminars,And getting coached.All with the goal of becoming the absolute best coach we could. It's why now 7 years down the line we're able to work with nearly 100 clients each, Get 40+ jaw dropping photoshoot results every single y...

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15:35

Why we love aggressive fat loss!

Fish & A Rice Cake ·

2025/09/18

Start easy, Have a “priming phase” Begin at maintenance, Take it steady, And make small gradual changes to the diet over time so you don’t scare them off. This is what we use to do thinking regardless of someone coming to use for “fat loss”, This was what was best for the client. And you know what happened? They got no results and they left after about 12 weeks. You can’t build a reputation and business off that can you… So we changed things up. We started going aggressive, We gave ou...

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