You lost the weight… but now the scale is creeping back up. In this episode, Phil and Tyler unpack why that happens—even when you're doing most things right—and what to expect after a fat loss phase so you don’t spiral.

They cover:
• Why 80–90% of people regain weight within a year
• The difference between weight gain vs. fat gain (huge)
• What a healthy maintenance phase actually looks like
• How to change your identity and mindset to keep weight off for good
• Why long-term success isn’t about losing weight—it’s about keeping it off
• And yes… a quick PSA on GLP-1s

Plus, they break down Super Bowl Sunday, Pokémon rankings, and the ultimate pizza topping showdown.

🎧 If you've ever thought “why bother?” after seeing the scale bounce back up, this one’s for you.

In this episode of The FitBod Blueprint, Phil and Tyler rank their go-to chest exercises—no overthinking, just straight-up gym talk from two guys who’ve been at it for years. From barbell bench to machines you probably forgot about, they break down what actually helps you build muscle and what’s just wasting space in your program. From barbell staples to machine hacks, they break down what movements are worth your time and which ones are just taking up space in your workout.

They cover:
• The underrated power of decline press (and why nobody does it)
• What movement made Phil say he’d “marry it and make a family with it”
• Why dumbbells often beat barbells for hypertrophy
• How to upgrade chest machines with simple tweaks (like a foam roller)
• The most beginner-friendly way to build your pecs without getting hurt

In this holiday edition of The FitBod Blueprint, Phil and Tyler reframe what it means to navigate Christmas and the New Year while still caring about your health—without guilt, without extremes, and without losing your mind. They unpack:
• Why “surviving the holidays” is the wrong mindset
• How to realistically manage gym expectations during holiday chaos
• Tips for handling leftovers, drinks, desserts, and social events
• Smart strategies for staying on track without tracking everything
• Why taking time off doesn’t equal falling off

Plus:

• The real meaning of Boxing Day (it’s not Canadian Fight Club)
• A blind rank of the best Christmas movies—and where Die Hard really belongs
  

🎄 Whether you’re feeling anxious or just want to enjoy your Christmas ham without blowing your goals, this episode is packed with practical advice and dad-level Christmas jokes.