Guest: Cristi Bartlett, Director of Strength & Conditioning (NC State); former competitive powerlifter; extensive experience with collegiate and pro settings.

What you’ll learn

• How to get lean while coaching and training full‑time—realistic nutrition that fits real life
• Planning indulgences inside a disciplined week (compliance > perfection)
• Recovery that actually moves the needle: sleep, walking, mobility, and simple micro‑breaks
• The mindset shift from max strength goals to physique recomposition
• Coaching lessons from collegiate S&C to individual transformation

Key topics discussed

• Macro control without obsession; how “tight weekdays + flexible weekends” can still net progress
• Training split ideas post‑powerlifting: more hypertrophy, joint‑friendly volume, smarter conditioning
• Recovery hacks you’ll actually use at work: movement snacks, posture resets, quick tissue work
• Identity, stress, and staying consistent when your job is already in the gym

Shop the episode (listener resources)
Cardio Equipment (conditioning that supports fat loss)
https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Free Weights (dumbbells, barbells, kettlebells)
https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Kettlebells (ballistic conditioning & strength)
https://www.ironcompany.com/free-weights/kettlebells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Weight Benches (hypertrophy basics)
https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Gym Flooring (protect your space and reduce noise)
https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Related guides & weekly reading
Ultimate Guide to Gym Equipment
https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Kettlebell Buying Guide
https://www.ironcompany.com/blog/kettlebell-buying-guide-what-kettlebell-is-right-for-you?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Best Barbell Exercises
https://www.ironcompany.com/blog/Best-Barbell-Exercises?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

Full episode list & show resources
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep174

About RAW by IRON COMPANY
Since 1997, IRON COMPANY has supplied commercial‑grade gym equipment and flooring to home, commercial, and government buyers. The RAW podcast features Marty Gallagher, J.P. Brice, and Jim Steel discussing strength training, conditioning, nutrition, and mindset—plus interviews with world‑class athletes and coaches.

Support the show
If you enjoyed this episode, leave a quick rating/review in your podcast app and share it with a training partner or coach.

IRON COMPANY — trusted gym equipment & flooring since 1997

Full episode list & resources:

https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Cardio Equipment (treadmills, ellipticals, bikes):

https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Free Weights (dumbbells, barbells, kettlebells):

https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Gym Flooring (rubber rolls, mats, tiles):

https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Strength Training Equipment (benches, racks, cages):

https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Government & GSA Buyers (contract & bids):

https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

RAW Articles & Training Guides:

https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

ABOUT THE GUEST
Rich Salke is a veteran bodybuilder, university lecturer, and strength coach who has advised competitive lifters and tactical professionals on performance nutrition and resistance training.

WHAT YOU’LL LEARN

A simple, defensible way to set calories and protein for fat loss while keeping strength.

How to use strength training and structured cardio together to drive body‑composition change.

The role of recovery (sleep, stress, deloading) in avoiding stalls and burnout.

Which supplement and diet myths to ignore—and what actually matters day to day.

KEY TOPICS

Calorie control and protein sufficiency for preserving lean mass.

Progressive resistance training with planned fatigue management.

Cardio periodization that supports fat loss without compromising lifting performance.

QUICK ANSWERS
Q: What is the most important nutrition factor for fat loss?
A: Maintaining a consistent calorie deficit while keeping protein high enough to preserve lean mass is the primary driver; the exact numbers depend on body size, activity, and goals.

Q: How much protein should most lifters aim for when cutting?
A: Many lifters do well in the ~0.7–1.0 g per pound of goal bodyweight per day range, adjusted for training volume, body composition, and digestion tolerance.

Q: How should I combine cardio with strength work?
A: Keep 2–4 weekly cardio sessions in non‑interfering zones (e.g., easy steady state or short intervals) around your key lifts, and progress duration or intensity gradually.

SHOP THE EPISODE
Performance Eating for Power Training (nutrition framework)
https://www.ironcompany.com/blog/performance-eating-power-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

Post‑Workout Replenishment for Weight Training (what to eat after lifting)
https://www.ironcompany.com/blog/post-workout-replenishment-weight-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

Cardio Training Periodization (plan conditioning without killing gains)
https://www.ironcompany.com/blog/cardio-training-periodization?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

Free Weights — Dumbbells, Barbells, Kettlebells
https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

Weight Benches — Flat/Incline/Utility
https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

IRON COMPANY — trusted gym equipment & flooring since 1997

Full episode list & resources:

https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Cardio Equipment (treadmills, ellipticals, bikes):

https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Free Weights (dumbbells, barbells, kettlebells):

https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Gym Flooring (rubber rolls, mats, tiles):

https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Strength Training Equipment (benches, racks, cages):

https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Government & GSA Buyers (contract & bids):

https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

RAW Articles & Training Guides:

https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

ABOUT THIS EPISODE
A straight‑talk framework for staying out of the overtraining ditch—and the undertraining ditch—while building strength year‑round.

WHAT YOU’LL LEARN

How to set sustainable weekly volume and adjust load with auto‑regulation

When to use deloads and exercise rotation to manage joint and CNS stress

Recovery priorities that move the needle: sleep, calories, protein, steps

Simple progress tests to confirm you’re adapting (not just accumulating fatigue)

KEY TOPICS

Balancing intensity vs. volume across the week

Signs you’re under‑recovered and how to course‑correct fast

Minimalist programming for lifters with limited time

QUICK ANSWERS
Q: What is the fastest way to know I’m doing too much?
A: Watch performance markers: bar speed drops, reps/sets fall off, and motivation, sleep, or resting HR worsens for several days—deload or reduce volume.

Q: How often should I deload?
A: Most lifters benefit every 3–6 hard weeks; advanced lifters can autoregulate—insert a lighter week when performance or recovery flags.

Q: What’s the simplest “busy lifter” template?
A: Three full‑body sessions/week using one squat, one press, one pull plus assistance; keep 1–2 reps in reserve and add low‑impact conditioning on off days.

RESOURCES & ARTICLES
Avoiding Overtraining (Marty Gallagher)
https://www.ironcompany.com/blog/marty-gallagher-raw-avoiding-overtraining?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Reassessing Recovery
https://www.ironcompany.com/blog/reassessing-recovery?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Cardio Training Periodization
https://www.ironcompany.com/blog/cardio-training-periodization?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Abbreviated Training: The Godsend for Muscle & Strength Gains
https://www.ironcompany.com/blog/abbreviated-training-the-godsend-for-muscle-and-strength-gains?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172

SHOP THE EPISODE
Strength Training Equipment (racks, benches, machines)
https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Weight Benches
https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Pro Series Power Cage
https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Dumbbells (all styles)
https://www.ironcompany.com/free-weights/dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172
Theragun Elite (recovery tool)
https://www.ironcompany.com/theragun-elite-therabody?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep172

IRON COMPANY — trusted gym equipment & flooring since 1997

Full episode list & resources:

https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Cardio Equipment (treadmills, ellipticals, bikes):

https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Free Weights (dumbbells, barbells, kettlebells):

https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Gym Flooring (rubber rolls, mats, tiles):

https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Shop Strength Training Equipment (benches, racks, cages):

https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

Government & GSA Buyers (contract & bids):

https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps

RAW Articles & Training Guides:

https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps