Metabolic Masterpiece

Lose Fat and Get Jacked

Physique Frontier Podcast Episode 13: with Bryan Krahn and the Synergy Between Science and Broscience

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Welcome to another episode of the Physique Frontier Podcast. Joining me today is Bryan Krahn…
Bryan Krahn
…a fitness pro who embraces both the science and the broscience… evidence that’s produced in the labs and evidence that’s produced in the trenches.

Basically, Bryan epitomizes exactly what the Physique Frontier podcast is all about… and I completely resonate with his approach to physique training, his lifestyle, and his writing.

I had an absolute blast talking science and everything bro with Bryan… especially how Bryan’s beliefs have evolved over the years.

Here are just a few of the topics we talked about; about Physique Frontier Podcast Episode 13: with Bryan Krahn and the Synergy Between Science and Broscience

Aesthetic Muscle Journal April 10th: Favorite Meal, Recovery Day, Embarrassing Shaving Tip For Sensitive Skin

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My muscles are really sore from yesterday’s Ultimate 5 minute Full Body Cardio, so I’m taking the day off from the gym. I’m not even going to do abs or calves. My only activity will be walking my dog Chief.

In today’s behind the scenes footage you’ll see my favorite meal (especially after an intense workout).

I also share some shaving advice for guys with sensitive skin. It prevents rashes, ingrown hairs, pimples, and keeps you skin soft. It’s a bit embarrassing, but well worth it.

Plus, my daughter shares some excellent advice at the end of the video 😉


@ 0:20 Late breakfast
@ 1:00 need for recovery
@ 1:30 shaving for sensitive skin
@ 3:25 my favorite meal
@ 9:20 incredible advice from my daughter 😉

Here’s my meal breakdown for the day… about Aesthetic Muscle Journal April 10th: Favorite Meal, Recovery Day, Embarrassing Shaving Tip For Sensitive Skin

Aesthetic Muscle Journal April 9th: 5 Minute Cardio, Urgency vs Slow and Steady, plus Cheat Meals

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After 10 days in a moderate deficit my body was screaming at me for a refeed. It’s interesting, because the deficit has been very easy to manage. The only time I really notice I’m in a deficit is toward the end of a workout when my energy starts to dwindle off.

As the day went on, I kept looking better and better… my muscles were fuller, I was more vascular and I appeared more ripped!

This is the secret yo! My hormonez and insulinz have now been tricked by my refeed and I am magically burning fat at a rapid rate now 😉

Seriously though… I’m just listening to my body. I felt sincerely ravenous… like my muscles were begging for fuel… so, I gave it to them. Simple as that.

Check out my meals for the day… plus the 5 minute 30 second full body cardio from hell…


@15sec… refeed
@4:50… urgency vs slow and steady approach
@10:00… 5minute crazy cardio
@16:00… refeed dinner
@16:45… cheat meal

The Ultimate 5 Minute Full Body Cardio Workout

As you’ll see… this 5:30 second cardio workout kicked my @$$.

…I was sucking wind BIG TIME…my heart was pounding out of my chest… and I was sweating buckets.

…my quads and hammies were on FIRE! …My glutes were cramping! …My lats were screaming!

…Now that’s a full body cardio workout.

Some people come up with fancy schmancy and trendy names for this type of cardio… I just call it another day of training my @$$ off… lifting things up and putting them down.

I dare you to add this into your next workout… keeping the rest periods the same as I did… and challenging weight that allows you to hit the target reps and sets.

Rapid Fat Loss vs Slow and Steady Fat Loss

At the 4:50 mark of the video I discus whether you should take an aggressive, urgent, and rapid approach to fat loss… or a slow and steady approach to fat loss.

…I’d really love to hear your thoughts on the topic. What approach works best for you?

Here’s my meal breakdown for the day… about Aesthetic Muscle Journal April 9th: 5 Minute Cardio, Urgency vs Slow and Steady, plus Cheat Meals

Aesthetic Muscle Journal April 8th: Stubborn Calves Workout, Ripped Abs Meals, and a Weird Ball Of Fat

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Today’s behind the scenes footage captured a killer routine for building stubborn calves. YES! Once again… the guy with skinny calves is dishing out advice on how to build them… and that’s a good thing.
stubborn calves workout
For some guys, building calves comes easy… some people don’t even need to train them and they’re calves are HUGE. The best advice they can give is, “Get different parents.”

But for those of us who were dealt a shitty genetic hand… we need to get creative, experiment with a variety of training techniques, and bust our ass off to force our ‘twig-like’ calves to GROW.

Today’s stubborn calves workout includes three different training tactics that have helped me add 3 inches to my calves since my last Natural Bodybuilding Contest.

Give it a try and let me know what you thing…

NOTE: As mentioned in previous videos, I find it VERY beneficial to a) Perform my calve training on off days so I have more energy, strength, and focus or b) take a 15 minute break, drink a post workout shake, then attack your calves with everything you’ve got.

Here’s my meal breakdown for the day… about Aesthetic Muscle Journal April 8th: Stubborn Calves Workout, Ripped Abs Meals, and a Weird Ball Of Fat

Aesthetic Muscle Journal April 7th: TRX Abs Workout, Counting Calories, Forbidden Foods and The Beastie

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In today’s behind the scenes footage you’ll see a TRX abs workout that actually had my abs cramping up after the 3 sets were complete.

You’ll also see every meal I ate and hear me talk about counting calories, macros, and forbidden foods.

I also tried something different for breakfast today… to see if I’d have more energy for my workout…

Here’s my meal breakdown for the day… about Aesthetic Muscle Journal April 7th: TRX Abs Workout, Counting Calories, Forbidden Foods and The Beastie

Aesthetic Muscle Journal April 6th: AARR, Mexican Stuffed Chicken, and Self Massage

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It’s Sunday fun day! No behind the scenes gym footage today, but you still get to see all the food I ate, including the delicious Mexican stuffed chicken from our local butcher.

I also share my weekend reading… which my physique geek friends could guess from the title… it’s this months issue of the Alan Aragon Research Review.

Here’s my meal breakdown for the day… about Aesthetic Muscle Journal April 6th: AARR, Mexican Stuffed Chicken, and Self Massage