“The scale should only be used as a tool to allow your coach to determine how many calories are appropriate for your end the goal. The scale doesn’t judge you, tell you if you look good, or anything else but how to manipulate the calories that you’re going to feed your body.” – Bradley Goldman
This week, I had a fantastic conversation with personal trainer, nutrition counselor, author of the eBook, #FTHESCALE, and owner of Be Strong Stay Fit, Bradley Goldman. If you don’t think it’s possible to gain muscle mass or get a lean body, Bradley should be your number one inspiration! With hard work and guidance at the gym, Bradley was able to build the body that he had always wanted.
We talked about weekly workout plans, macronutrients, why we shouldn’t care what the scales says and why nutrition is so important for our fitness success.
Get 30% Off to Work with Bradley!
As a gift to all of our Open Sky Fitness listeners, Bradley is giving all of you a 30% discount off of his online nutrition counseling package. All you have to do is enter in the coupon code, OPENSKY, when you check out!
Leg Day with Bradley Goldman
Bradley’s Weekly Workout Schedules
“There’s no ego when you talk about being safe. If you’re building any muscle, the last thing you want to do is ego lifting because you’re getting the wrong muscles to fire up just to get specific muscles to move. If you want your muscles to grow, you should feel your muscles working. The muscles you see in magazines are not from ego lifting; they’re from strategic planning, patience, time, and warming up with lighter weights so that you can feel the proper muscles contract. ” – Bradley Goldman on the importance of warming up to avoid injury.
He gave us so much detailed information about how we can workout to build muscle that it’s best to listen firsthand to what he said in the interview, but here are the basics for how we can build a weekly workout schedule:
Bradley does 3 days a week lifting and 2 days of cardio with clients. The 3 days of lifting can be split in 3 different ways:
- Vertical movements, Horizontal movements, and Conditioning Days
- Push, Pull, and Accessory Days
- Back and chest, leg, and Shoulders/arms Days
For Bradley, he does 5 split days and always starts off with leg days: one day for quads and the other is for hamstrings.
Why We Should #FTheScale
In Bradley’s new eBook, #FThe Scale, he’s encouraging all readers to end their negative thoughts those their body based on what number the scale gives them. According to Bradley, the only good thing that a weigh-in scale is for is to tell a professional how many calories their client needs.
Just like with weight, many of us have different fears of how our body should look as far as being lean and gaining muscle. Many of us are afraid we’ll get bulky, never lose the weight, or never be able to pack on the muscle we want.
Share Your Healthy Recipes With Us!
From breakfast to dessert, send us your favorite healthy recipes in the Open Sky Fitness Facebook Group
We thought it would be a fun idea to gather all of our favorite recipes simply for the sake of sharing them with each other. We won’t be selling this book of recipes. Rather, we just want to compile a list of them to share with each other.
All you have to do is:
- Choose your favorite recipes
- Send it to us in the Facebook group and include:
- The source where you found the recipe i.e. book, online, magazine
- A couple of sentences about yourself.
- Use the hashtag: #OSFcookbook to help us easily find your submission!
Join The Open Sky Fitness Podcast Group!
That’s right! We have a closed Open Sky Fitness Podcast group on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out!
Start Building Your Own Workouts and Meal Plan!
Click To Download Home Workout Templates or text the word, “lifting,” to 33444 to download the templates.
Have a Question or Review for Rob or Devon?
We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at firstname.lastname@example.org or Devon at email@example.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.
What You’ll Hear on This Episode
00:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob and Devon
2:55 Check out last week’s episode – Episode 166 – Elimination Diets: Lose Weight and Change Your Diet for Life
4:30 Join a great health and wellness community! Open Sky Fitness Facebook Group
5:00 How our hunger changes depending on what time of day we work out.
8:45 Sign up to do one-on-one coaching with either Rob and Devon!
9:20 Introduction to Bradley Goldman
14:00 The beginning of Bradley starting to get lean and build muscle.
16:50 Bradley’s discovering that he had to lift large weights and eat carbs and healthy fats to get big.
21:00 What it was like to be mentored and learn from experienced body builders?
25:10 Bradley’s fitness competition experiences while keeping up with everything else in his life.
27:00 Why Rob decided to get into bodybuilding during his 30s, but decided it wasn’t good for his body.
29:25 How Bradley develops his workout and nutrition program
32:20 How should someone start a program to put on muscle?
44:00 How Bradley warms up his muscles before a workout.
50:50 What Bradley does for arms, shoulders, and back days.
1:00:00 Choosing power movements during your weekly workouts.
1:04:40 How can a women get lean and build muscles through nutrition?
1:09:25 Should we minimize the carbs to not retain extra fat?
1:15:00 The importance of staying on track with your macronutrients
1:20:00 What about cheat meals when trying to gain muscle?
1:23:00 What are some exercises I should add to CrossFit to have a balanced physique?
1:24:30 When I weight train 2-3 times a week, how much extra protein should I intake?
1:25:30 About Bradley’s new ebook, #FTheScale, available on his website and custom nutrition programming.
1:30:15 Closing comments with Rob and Devon
1:32:30 Open Sky Fitness Closing
RESOURCES MENTIONED DURING THE SHOW:
- Leave us an iTunes review
- Join the The Open Sky Fitness Podcast Group on Facebook
- Contact Rob and Devon to apply for One-On-One Coaching Sessions
- Check out last week’s episode for Episode 166 – Elimination Diets: Lose Weight and Change Your Diet for Life
- Connect with Bradley Goldman of Be Strong Stay Fit via:
- Download Bradley’s eBook, #FTHESCALE
- Check out the app – My Macros +
- Discover Coach KJ
- Learn more about Jamie Eason’s 12 Week Transformation Plan
Get Fit with Free Downloads!
Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com
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Thanks for listening/reading Episode 167 – Bradley Goldman: Workout and Nutrition Programs for Building Muscle! We hope you have gained more knowledge on how to be a healthier you.