The Brian Keane Podcast

1) What do you eat before working out on the morning? 00:44 2) I've seen a lot of bulk and cut plans contain carbs before bed. Can you explain the reason and effect this has on the body? 09:21 3) This summer I will be doing a lot of travelling (interrailing/America) for 6 weeks. Any tips on training and eating on a low budget when travelling? 17:38 4) I feel a bit tired during my workouts and looking for something to give me that little bit of push to get lifting heavier weights. Is there anything I should be taking a pre-workout maybe?30:44 6) I'm really struggling with negative friends, every time I talk to them about my goals and dreams, they slag me off- what should I do? 45:28 Resources mentioned: The Fitness Mindset – Amazon Best Seller Killer resources: FREE 14 Days of Fat Loss – an email a day to help you lose fat faster!

Do you burn more calories by carrying out your reps slowly or fast? Or does it even matter? 01:04 On a time under tension lift, do you stop before the top of the movement? I don't know if the muscles are under tension or if it's just lactic acid? 11:26 How much weight should I be squatting weight wise? 20:12 When dieting, at what stage should you take green tea extract – or should you always supplement it? 26:12 What is your favourite ever exercise? 32:17 How can I stay motivated when starting a new plan? 35:35 From your competing days, did you find that it pulled you into an obsession? It seems to be so focused but all I think about is macros, training etc? 43:45 Resources mentioned: The Fitness Mindset – Amazon Best Seller Killer resources: FREE 14 Days of Fat Loss – an email a day to help you lose fat faster!

Best selling author of 'The Warrior Diet' Ori talks through everything from his new book on stress and how 'controlled stressors' such as intermittent fasting and the right eating pattern can make you leaner, fitter and stronger alongside how it can slow down the ageing process whilst ramping up your sex drive. Introduction: Ori Hofmekler is a modern renaissance man whose formative military experience prompted a life interest in survival science. A graduate of the Bezalel Academy of Art and the Hebrew University in Jerusalem, where he received a degree in Human Science, he is a world-renowned artist whose political satire artwork has been featured in books and magazines worldwide. As editor-in-chief of Mind and Muscle Power magazine, Hofmekler introduced his diet approach to the public to immediate acclaim from readers and professionals. He is the best selling author of The Warrior Diet, Maximum Muscle Minimum Fat/ the secret science behind physical transformation, the anti-estrogenic diet and unlocking your muscle gene/trigger the biological mechanism that transforms your body and extends your life (which a lot of you who follow my Snapchat and Instagram will regularly hear me mention). His newest book The 7 Principles of Stress: Extend Life, Stay Fit, and Ward Off Fat--What You Didn't Know about How Stress Can Reboot Your Mind, Energy, and Sex Life is now available on Amazon and all well-known bookstores. Ori's Social Media Links Website Instagram Facebook Amazon links to Ori's Books: The Warrior Diet 7 Principles of Stress: Extend Life, Stay Fit, and Ward off Fat. What You Didn't Know About How Stress Can Reboot Your Mind, Energy, and Sex Life Maximum Muscle Minimum Fat Unlock Your Muscle Gene

Do you believe that you can build muscle and lose body fat at the same time or can people only just cut and bulk? 00:53 Is it normal for your face to get fatter when you're bulking? 10:17 I can't feel my back contract of rows, have you any tips? 13:58 Am I better to only have carbs at insulin sensitive times or space them out through the day if fat loss is my goal or does it even matter? 19:51 How do you know when supplements are working for you? 26:49 Any tips for giving up weed, it's starting to have a really negative effect on my life but I'm really struggling to give it up? 34:26

What is the best alcohol to drink when trying to lose fat? 01:39 What are good foods to eat to bulk up? 10:21 What is the best cardio machine to lose body fat? 15:05 What are your thoughts on "all calories being equal / not equal? i.e. clean food vs. a chocolate bar. 21:59 Thoughts on using legal steroids bought online? 27:58 There's a girl I like who is always texting and flirting with me but she has a boyfriend, am I being strung along? 35:02

Siobhan's story is incredible. She talks through how she went from being overweight (and strong) to lean and fit and how keeping herself accountable on social media started it all! We talked everything in this episode from 9-5 jobs to travel to physical transformations and avoiding fad diets. I hope you enjoy listening as much as I did recording. Siobhan's Social Media Links Website: http://ohfitness.ie Instagram: https://www.instagram.com/ohfitness_ie Facebook: https://www.facebook.com/SiobhanOHFitness/ The Chimp Paradox: The Mind Management Programme to Help You Achieve Success, Confidence and Happiness by Prof Steve Peters Link: http://amzn.eu/7fWB3Je

I want to lose body fat, should I go on a keto diet? 01:35 How can I be more productive in the morning? 10:47 How does ZMA work and does it help with sleep? 19:37 How do you not lose muscle when training for a marathon? 27:09 Is a gym or a barbell and dumbbells at home better when starting off first? 32:04 I couldn't get it up the first time I tried having sex with a girl I liked, I was so nervous, is that normal? 37:13 Resources mentioned: The Fitness Mindset – Amazon Best Seller http://amzn.eu/3C1Y3ht Killer resources: FREE 14 Days of Fat Loss – an email a day to help you lose fat faster! https://briankeanefitness.com/

How can I build muscle training at home? 01:13 What are your top 3 diet tips? 07:04 What pre workout do you recommend to people? 17:18 My knee hurts when I run on the road, what can I do? 24:21 Is the organic white chocolate you eat healthier than the 'normal' chocolate? 30:21 I have pain in the front of my shoulders when I do presses, how can I fix it? 33:22 How can I get over fear, you know I want to do something but get afraid, please keep this anonymous as I don't want my friends to see? 38:49

Today is a pretty heavy hitting mindset episode, I talk about some things in my own life that I haven't spoken about previously to try and give context to how these stories showed up in my life and the life triggers that sparked them. I feel like this would have been a treasure map for me five years so I hope it helps as it's something I needed to hear not too long ago. Story 1: IT'S JUST NOT THE RIGHT TIME 00:05:12:22 Watch out for fear disguised as practicality Story 2: I'M DOING SOMETHING SO THAT'S GOOD ENOUGH 00:15:31:13 Do not confuse movement with progress! Story 3: I CAN'T DO THAT! 00:24:42:00 If you tell yourself you cant, your mind will close off immediately. Remember, if your goals don't scare you they aren't big enough! Story 4: WAIT, BUT THAT'S IMPOSSIBLE! 00:30:10:22 All your limitations are self created and impossible is a big word thrown around by small people. Try telling Thomas Edison (inventor of the light bulb) or The Wright Brothers (inventors of the airplane) that their ideas were impossible! (Steve Jobs, Elon Musk and Richard Branson are the modern day examples) Story 5: I'LL LEARN FROM MY MISTAKES! 00:32:57:02 This one needs more context. It's incredibly important to learn from mistakes but nobody said they had to be your mistakes. Reframing this one single story has changed everything in my life in over the last five years.

1) What do you think of juice diets? 2) Do you track fruit or should as carbs? 3) Do you have good quotes or advice for athletes (and life in general)? 4) What would you recommend for severe bloating? I find it terrible after eating pulses and green veg, it's quite painful? 5) You always talk about glute activation, this might be a stupid question but how do you know if they're activating? 6) What do I do if I have a small penis? FULL SHOW NOTES ON BRIANKEANEFITNESS.COM