Don't let your diet go to waste by making the same post-diet mistakes everyone else does. Professional bodybuilder Joshua Bradshaw reveals the secrets to a successful reverse diet, showing you how to strategically increase calories to build more muscle while staying incredibly lean. In episode 843 of the Savage Perspective Podcast, host Robert Sikes and Joshua Bradshaw share the truth about long contest preps, macro strategies for fat loss, and proper post-show recovery. Learn what it truly takes to build a winning physique and maintain your hard-earned gains year-round.
Want to learn the exact steps to build muscle and lose fat? Join Robert Sikes's FREE Bodybuilding Masterclass for a simple, step-by-step guide to optimize your health and transform your body. Sign up here: https://www.ketobodybuilding.com/registration-2
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Get Keto Brick: https://www.ketobrick.com/
Subscribe to the podcast: https://open.spotify.com/show/42cjJssghqD01bdWBxRYEg?si=1XYKmPXmR4eKw2O9gGCEuQ
Chapters:
0:00 - The Secret to Maintaining Gains Between Shows: Reverse Dieting
0:39 - Guest Introduction: Meet Natural Pro Bodybuilder Joshua Bradshaw
1:11 - Is a 30+ Week Bodybuilding Prep Worth It?
2:47 - Why 12-Week Preps Are a Huge Mistake
3:23 - Joshua Bradshaw's Journey: From Baseball to Pro Bodybuilder
6:14 - The "Dreamer Bulk": A Common Bodybuilding Mistake?
8:16 - How a Post-Show Reverse Diet Can Make You Leaner
9:32 - The Ideal Body Composition to Start a Contest Prep
11:27 - Competing as a New Pro: Navigating Federation Rules
13:07 - Classic Physique vs. Bodybuilding: Which is the Better Fit?
13:59 - How to Plan Your Competitive Seasons for Long-Term Success
15:14 - What It's Really Like Backstage with Top Natural Pros
17:42 - A Pro's Full Day of Eating: Calorie & Macro Breakdown for Prep
19:25 - How to Use a Reverse Diet Between Two Competitions
22:25 - The "Conditioning vs. Fullness" Dilemma
24:24 - How to Adjust Your Macros for Fat Loss Without Losing Muscle
26:02 - How to Modify Your Training at the End of a Prep
28:30 - Meal Timing & Food Choices: What a Pro Eats During Prep
29:53 - The Post-Show "Celebration Meal": How to Avoid a Setback
33:43 - Feedback from the Judges: How to Improve Your Physique
35:41 - Why Stay Natural in an Enhanced World?
38:00 - Is Natural Bodybuilding the Healthiest Sport?
39:36 - How Top Athletes Overcome Unforeseen Obstacles During Prep
41:12 - How a Bodybuilding Prep Exposes Your Life's Inefficiencies
43:14 - The Research Is In: A Scientific Look at Myo-Reps
44:56 - Study Results: Achieving the Same Gains with 30% Less Volume
47:56 - What Are "Junk Volume" and "Effective Reps"?
49:03 - What Does Earning a Pro Card Actually Mean?
50:43 - How to Overcome Performance Anxiety on Show Day
52:01 - Does a Top Bodybuilding Coach Coach Himself?
55:55 - The #1 Mistake Preventing People from Reaching Their Fitness Goals
58:44 - Is Tracking Macros a Waste of Time?
1:00:02 - The Importance of Camaraderie in Bodybuilding
1:01:04 - Why Competing Every Year Can Ruin Your Progress
1:03:09 - Where to Find Joshua Bradshaw