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.

In this episode of The FitBod Blueprint, Phil and Tyler break down the surprisingly beneficial (and often misunderstood) topic of taking a week off from training. Whether it’s planned, forced (hello, vasectomy recovery), or just overdue, stepping away from the gym doesn’t mean losing progress—when done right, it can actually accelerate it.

They dive into:
• Why time off won’t wreck your gains (and might help your mental game)
• How to approach planned rest vs. deloads
• What actually causes muscle loss—and why most people are nowhere near it
• Why your nutrition shouldn’t change during your week off
• The surprising strength and energy boost most people feel after taking a break

Plus:

• Phil shares his guilt-free approach to kids, tablets, and snow day TV
• Tyler confesses he still owns his original N64 (and Pokémon cards)
• They wrap with a blind ranking of all-time favorite video game consoles—and one that caused Red Ring of Death PTSD
  

🎮 Listen in and learn why rest isn’t just earned—it’s part of the plan.

In this episode of The FitBod Blueprint, Phil and Tyler dig into the top 3 training mistakes they see over and over again—stuff that’s probably sabotaging your results, even if you think you’re doing everything right.

They cover:
• Why sloppy form is costing you more than you think
• How inconsistency and program-hopping stall long-term progress
• The myth of needing to do more (and why most people don’t train hard enough)
• The truth about tempo, intensity, and what actually builds muscle

This one’s part rant, part wake-up call, and part blueprint for training smarter; not just harder.

Plus:

• Phil shares how his Florida upbringing made him allergic to mowing grass
• Tyler explains the concept of “minimum effective dose” with just the right level of sass
• And they close out with another blind rank—Pixar edition
  

🎧 Listen in and find out if you’re guilty of any of these gym killers—and how to fix them fast.

The holidays are here, and with them comes the chaos: parties, school events, extra work demands, and the unspoken pressure to say “yes” to everything. In this episode of The FitBod Blueprint, Phil and Tyler unpack the addiction to being busy—and how it quietly sabotages your fitness, your mental health, and your ability to just enjoy life.

They dive into:
• Why we glorify “busy” and how to break that mindset
• The difference between productive seasons and burnout loops
• How to adjust your workouts (and expectations) during demanding times
• What it really means to “hold the line” with your health
• The art of saying no—without guilt

This is for anyone who’s ever said “I just don’t have time right now” and felt a little defeated by it. Whether you're juggling work, kids, or a dozen seasonal obligations, this episode is your permission slip to slow down, simplify, and breathe.

Plus:

• Client stories that show what real flexibility looks like
• A nostalgic rant about 90s cartoons
• And a blind ranking of NHL goalies from the last 10 years (Phil’s got receipts)

🎧 Tune in and learn why being content, consistent, and a little less “go go go” might be exactly what you need.

In this episode of The FitBod Blueprint, Phil and Tyler each bring their top underrated exercises to the table—and some of them might surprise you.

Whether you're struggling with posture, lower back pain, or just want to move and feel better in day-to-day life, these movements deserve a place in your program. From farmers carries to face pulls, Pallof presses to hip thrusts, they break down:

• Why Bulgarian split squats are a must (even though they suck)
• How single-leg deadlifts reveal your true balance
• The reason nobody talks about Pallof presses but everybody should
• Why more people need to hip thrust (and what Newton would say about it)
• A bonus plug for hyperextensions and building spinal endurance
  

They also share some personal hacks for home gym setups and sprinkle in a blind rank of all-time hockey legends.

In this episode of The FitBod Blueprint, Phil and Tyler jump into a blind ranking challenge—this time with supplements. Creatine, whey, BCAAs, beta‑alanine, omega‑3s… none of them are safe.

With no idea what’s coming next, they lock in their rankings one by one and talk through the real pros and cons of each supplement, including:

• Why creatine is so highly regarded
• Where whey protein actually belongs
• When BCAAs might make sense (and why most people don’t need them)
• The truth about beta‑alanine tingles
• Phil’s take on omega‑3s and prostate health
• And the difference between useful supplements and money-wasters
  

They wrap things up with a rapid‑fire bonus round: blind‑ranking foods that start with the letter T.

🎧 Tune in and see how your own supplement list compares.