<![CDATA[THE DIALED SHOW]]>Proving to the world that fitness doesn't have to be complicated.

]]>linktr.ee/dialedshowRiverside.fm (https://riverside.com)Sat, 18 Jul 2026 07:55:26 GMTFri, 22 May 2026 00:58:59 GMT60Nick McElhinny, Anthony Berretta<p>Proving to the world that fitness doesn't have to be complicated.</p>episodicNick McElhinny, Anthony Berrettaadmin@thenickl.comyes<![CDATA[DIALED EP 8 | WHY AM I NOT MAKING PROGRESS? BREAKING THROUGH PLATEUS]]>In this episode, the hosts discuss fitness plateaus, addressing issues related to progress in the gym and weight loss. They cover topics such as training intensity, nutrition, hidden calories, and meal frequency. The conversation also delves into the importance of seeking help and guidance from others in the fitness journey. The conversation covers the importance of tracking macros in bodybuilding, the significance of sauces in a diet, and the challenges of bulking and cutting. It also delves into the impact of meal timing and the misconceptions around meal frequency. The episode concludes with a discussion about the future direction of the podcast and a call to action for listeners.

Takeaways

  • Fitness plateaus can be addressed by focusing on training intensity and progressive overload.
  • Nutrition plays a crucial role in weight loss, and hidden calories from cooking oil and sauces can impact progress. Macro tracking is crucial for bodybuilding success.
  • Sauces can significantly impact calorie and macronutrient intake.
  • Meal frequency and timing play a key role in bulking and cutting phases.

Chapters

  • 00:00 Hidden Calories and Meal Frequency
  • 43:07 Podcast Direction and Future Plans
]]>29c8d094-38a3-4b80-919d-ea82ee9e130cMon, 13 Jul 2026 12:00:00 GMT<p>In this episode, the hosts discuss fitness plateaus, addressing issues related to progress in the gym and weight loss. They cover topics such as training intensity, nutrition, hidden calories, and meal frequency. The conversation also delves into the importance of seeking help and guidance from others in the fitness journey. The conversation covers the importance of tracking macros in bodybuilding, the significance of sauces in a diet, and the challenges of bulking and cutting. It also delves into the impact of meal timing and the misconceptions around meal frequency. The episode concludes with a discussion about the future direction of the podcast and a call to action for listeners.</p><p></p><p>Takeaways</p><ul><li>Fitness plateaus can be addressed by focusing on training intensity and progressive overload.</li><li>Nutrition plays a crucial role in weight loss, and hidden calories from cooking oil and sauces can impact progress. Macro tracking is crucial for bodybuilding success.</li><li>Sauces can significantly impact calorie and macronutrient intake.</li><li>Meal frequency and timing play a key role in bulking and cutting phases.</li></ul><p></p><p>Chapters</p><ul><li>00:00 Hidden Calories and Meal Frequency</li><li>43:07 Podcast Direction and Future Plans</li></ul>yes00:29:4318DIALED EP 8 | WHY AM I NOT MAKING PROGRESS? BREAKING THROUGH PLATEUSfull<![CDATA[DIALED EP 7 | BUSTING FITNESS MYTHS]]>In this episode, Nick and Anthony debunk fitness myths, discuss the anabolic window, fasting, meal timing, protein myths, fasted cardio, and the necessity of supplements for muscle growth. The conversation covers a range of fitness-related topics, including the role of supplements, the relationship between soreness and muscle growth, the importance of switching up exercises, the concept of training like a pro, and the discussion around steroids and natty accusations. The hosts provide valuable insights and debunk common myths in the fitness industry.

Takeaways

  • Debunking fitness myths
  • Importance of meal timing and fasting
  • Understanding the truth about protein and kidney damage
  • Exploring the myth of fasted cardio
  • Understanding the role of supplements in muscle growth Supplements are a helpful addition, not a replacement for a balanced diet and training routine.
  • Soreness is not the sole indicator of muscle growth, and switching up exercises can be beneficial for progress.

Chapters

  • 00:00 Debunking Fitness Myths
  • 16:15 Protein and Kidney Damage Myth
  • 23:50 Fasted Cardio and Supplements
  • 29:02 The Role of Supplements
  • 34:02 Switching Up Exercises
  • 44:56 Steroids and Natty Accusations
]]>f6b4c210-9322-43be-8154-8590c68fd81eMon, 06 Jul 2026 15:08:58 GMT<p>In this episode, Nick and Anthony debunk fitness myths, discuss the anabolic window, fasting, meal timing, protein myths, fasted cardio, and the necessity of supplements for muscle growth. The conversation covers a range of fitness-related topics, including the role of supplements, the relationship between soreness and muscle growth, the importance of switching up exercises, the concept of training like a pro, and the discussion around steroids and natty accusations. The hosts provide valuable insights and debunk common myths in the fitness industry.</p><p></p><p>Takeaways</p><ul><li>Debunking fitness myths</li><li>Importance of meal timing and fasting</li><li>Understanding the truth about protein and kidney damage</li><li>Exploring the myth of fasted cardio</li><li>Understanding the role of supplements in muscle growth Supplements are a helpful addition, not a replacement for a balanced diet and training routine.</li><li>Soreness is not the sole indicator of muscle growth, and switching up exercises can be beneficial for progress.</li></ul><p></p><p>Chapters</p><ul><li>00:00 Debunking Fitness Myths</li><li>16:15 Protein and Kidney Damage Myth</li><li>23:50 Fasted Cardio and Supplements</li><li>29:02 The Role of Supplements</li><li>34:02 Switching Up Exercises</li><li>44:56 Steroids and Natty Accusations</li></ul>yes00:50:5717DIALED EP 7 | BUSTING FITNESS MYTHSfull<![CDATA[DIALED EP 6 | MENS MENTAL HEALTH & DEVELOPING RESILIENCE]]>The conversation delves into the importance of men's mental health awareness, understanding depression in men, finding personal outlets for mental health, diversifying outlets and relationships, identifying real friends and fake friends, choosing the right people in your life, the role of friends in personal growth, challenges in friendships during bodybuilding prep, the impact of friendships on personal choices, supportive friendships and healthy competition, shifting mindset in friendships, breaking away from unsupportive friendships, and societal influence on men's mental health. The conversation delves into the importance of real friends, the stigma around men's mental health, the transformative power of the gym, coaching and personal transformation, finding passion, the value of fulfillment over money, resilience and pursuing purpose, embracing change and comfortability, and final thoughts and encouragement.

Takeaways

  • Understanding depression in men
  • Choosing the right people in your life Real friends listen and care
  • Men's mental health stigma persists

Chapters

  • 00:00 Introduction to Men's Mental Health Awareness Month
  • 06:09 Diversifying Outlets and Relationships
  • 11:15 The Role of Friends in Personal Growth
  • 17:21 Shifting Mindset in Friendships
  • 22:31 Societal Influence on Men's Mental Health
  • 28:30 The Transformative Power of the Gym
  • 35:23 Finding Your Passion
  • 41:00 Embracing Change and Comfortability
]]>6988f11f-dcb2-4715-870a-055ba4dd4e24Mon, 29 Jun 2026 12:00:00 GMT<p>The conversation delves into the importance of men's mental health awareness, understanding depression in men, finding personal outlets for mental health, diversifying outlets and relationships, identifying real friends and fake friends, choosing the right people in your life, the role of friends in personal growth, challenges in friendships during bodybuilding prep, the impact of friendships on personal choices, supportive friendships and healthy competition, shifting mindset in friendships, breaking away from unsupportive friendships, and societal influence on men's mental health. The conversation delves into the importance of real friends, the stigma around men's mental health, the transformative power of the gym, coaching and personal transformation, finding passion, the value of fulfillment over money, resilience and pursuing purpose, embracing change and comfortability, and final thoughts and encouragement.</p><p></p><p>Takeaways</p><ul><li>Understanding depression in men</li><li>Choosing the right people in your life Real friends listen and care</li><li>Men's mental health stigma persists</li></ul><p></p><p>Chapters</p><ul><li>00:00 Introduction to Men's Mental Health Awareness Month</li><li>06:09 Diversifying Outlets and Relationships</li><li>11:15 The Role of Friends in Personal Growth</li><li>17:21 Shifting Mindset in Friendships</li><li>22:31 Societal Influence on Men's Mental Health</li><li>28:30 The Transformative Power of the Gym</li><li>35:23 Finding Your Passion</li><li>41:00 Embracing Change and Comfortability</li></ul>yes00:40:2416DIALED EP 6 | MENS MENTAL HEALTH & DEVELOPING RESILIENCEfull<![CDATA[DIALED EP 5 | BUILDING IN THE OFF-SEASON: HOW TO ACTUALLY GROW]]>The conversation covers the topic of building in the off-season, focusing on growth phases, bulking, and the importance of a reverse diet. It also delves into the mindset and approach to off-season training, tracking progress, and the role of a coach in guiding the growth phase. The conversation covers various aspects of training program creation, including total working sets per muscle group, time spent in the gym, focus during workouts, and the importance of tracking and journaling. It also delves into the significance of insulin sensitivity during a bulk and the duration of a growth phase.

Takeaways

  • Growth phase is essential for building muscle and should be approached with a strategic plan.
  • Consistency in tracking weight, food intake, and training progress is crucial for effective growth.
  • The off-season is not a break from the work but a different kind of preparation for the next phase.
  • Communication and guidance from a coach are vital for navigating the growth phase effectively. Training program design involves setting a range for total working sets per muscle group, focusing on time spent in the gym, and maintaining mental focus during workouts.
  • Insulin sensitivity is crucial during a bulk, and the duration of a growth phase should be tailored to individual needs and goals.

Chapters

  • 00:00 Determining the Surplus and the Role of a Coach in Off-Season Training
  • 42:51 Duration of Growth Phase
]]>2b594c52-c140-4b1e-a63b-9f3354501beeMon, 22 Jun 2026 13:20:20 GMT<p>The conversation covers the topic of building in the off-season, focusing on growth phases, bulking, and the importance of a reverse diet. It also delves into the mindset and approach to off-season training, tracking progress, and the role of a coach in guiding the growth phase. The conversation covers various aspects of training program creation, including total working sets per muscle group, time spent in the gym, focus during workouts, and the importance of tracking and journaling. It also delves into the significance of insulin sensitivity during a bulk and the duration of a growth phase.</p><p></p><p>Takeaways</p><ul><li>Growth phase is essential for building muscle and should be approached with a strategic plan.</li><li>Consistency in tracking weight, food intake, and training progress is crucial for effective growth.</li><li>The off-season is not a break from the work but a different kind of preparation for the next phase.</li><li>Communication and guidance from a coach are vital for navigating the growth phase effectively. Training program design involves setting a range for total working sets per muscle group, focusing on time spent in the gym, and maintaining mental focus during workouts.</li><li>Insulin sensitivity is crucial during a bulk, and the duration of a growth phase should be tailored to individual needs and goals.</li></ul><p></p><p>Chapters</p><ul><li>00:00 Determining the Surplus and the Role of a Coach in Off-Season Training</li><li>42:51 Duration of Growth Phase</li></ul>yes00:46:3815DIALED EP 5 | BUILDING IN THE OFF-SEASON: HOW TO ACTUALLY GROWfull<![CDATA[DIALED EP 4 | OVERCOMING POST SHOW BLUES]]>In this episode, Nick and Anthony discuss the post-show experience in bodybuilding, the challenges of mental and physical recovery, and the importance of a proper reverse diet. They also delve into the controversy surrounding AI-generated meal plans and the ethical considerations of coaching in the fitness industry. The conversation covers the post-show period in bodybuilding, including the importance of planning, finding purpose, maintaining structure, and selecting a good coach. It also emphasizes the mental and physical challenges of the post-show period and the need for a strategic approach to nutrition and training.

Takeaways

  • Post-show recovery is a crucial phase in bodybuilding, requiring careful attention to nutrition, mental health, and reverse dieting.
  • The use of AI-generated meal plans in coaching raises ethical concerns and highlights the importance of personalized, client-centered coaching practices. Post-show period requires careful planning
  • Finding purpose and maintaining structure is crucial post-show
  • Selecting a good coach is essential for success

Chapters

  • 00:00 Post-Show Recovery and Mental Challenges
  • 27:45 Post-Show Nutrition and Planning
  • 43:11 The Importance of a Good Coach
]]>559a7c7b-899a-4a2a-b0f5-6ddd90441e79Mon, 15 Jun 2026 12:00:00 GMT<p>In this episode, Nick and Anthony discuss the post-show experience in bodybuilding, the challenges of mental and physical recovery, and the importance of a proper reverse diet. They also delve into the controversy surrounding AI-generated meal plans and the ethical considerations of coaching in the fitness industry. The conversation covers the post-show period in bodybuilding, including the importance of planning, finding purpose, maintaining structure, and selecting a good coach. It also emphasizes the mental and physical challenges of the post-show period and the need for a strategic approach to nutrition and training.</p><p></p><p>Takeaways</p><ul><li>Post-show recovery is a crucial phase in bodybuilding, requiring careful attention to nutrition, mental health, and reverse dieting.</li><li>The use of AI-generated meal plans in coaching raises ethical concerns and highlights the importance of personalized, client-centered coaching practices. Post-show period requires careful planning</li><li>Finding purpose and maintaining structure is crucial post-show</li><li>Selecting a good coach is essential for success</li></ul><p></p><p>Chapters</p><ul><li>00:00 Post-Show Recovery and Mental Challenges</li><li>27:45 Post-Show Nutrition and Planning</li><li>43:11 The Importance of a Good Coach</li></ul>yes00:45:2214DIALED EP 4 | OVERCOMING POST SHOW BLUESfull<![CDATA[DIALED EP 3 | PEAK WEEK DEEP DIVE]]>The conversation covers post-competition reflection, competition experience and results, reflection on previous show placements, off-season focus on back development, posing improvement and routine, posing practice and cardio, importance of posing and practice, mental preparation for show day, mental state in peak week, bodybuilding motivation and purpose, influence of surroundings and community, and supporting growth and vision. The conversation delves into the intricacies of peak week preparation for bodybuilding competitions, covering topics such as understanding peak week, the impact of cortisol, peak week preparation and travel, carb loading strategies, tanning and suit selection, pump-up practice and mental preparation, and closing thoughts and reflections.

Takeaways

  • Post-competition reflection is crucial for growth and improvement.
  • Surrounding oneself with supportive and growth-oriented individuals is essential for personal development. Peak week is a critical phase in bodybuilding competition preparation.
  • Understanding the impact of cortisol and managing stress is crucial during peak week.

Chapters

  • 00:00 Post-Competition Reflection
  • 05:22 Posing Improvement and Routine
  • 16:29 Mental State in Peak Week
  • 21:40 Bodybuilding Motivation and Purpose
  • 30:05 Understanding Peak Week
  • 35:16 The Impact of Cortisol
  • 45:16 Carb Loading Strategies
  • 53:28 Pump-Up Practice and Mental Preparation
]]>2d207251-acd7-491f-888a-2400f0b33e9eTue, 09 Jun 2026 12:00:00 GMT<p>The conversation covers post-competition reflection, competition experience and results, reflection on previous show placements, off-season focus on back development, posing improvement and routine, posing practice and cardio, importance of posing and practice, mental preparation for show day, mental state in peak week, bodybuilding motivation and purpose, influence of surroundings and community, and supporting growth and vision. The conversation delves into the intricacies of peak week preparation for bodybuilding competitions, covering topics such as understanding peak week, the impact of cortisol, peak week preparation and travel, carb loading strategies, tanning and suit selection, pump-up practice and mental preparation, and closing thoughts and reflections.</p><p></p><p>Takeaways</p><ul><li>Post-competition reflection is crucial for growth and improvement.</li><li>Surrounding oneself with supportive and growth-oriented individuals is essential for personal development. Peak week is a critical phase in bodybuilding competition preparation.</li><li>Understanding the impact of cortisol and managing stress is crucial during peak week.</li></ul><p></p><p>Chapters</p><ul><li>00:00 Post-Competition Reflection</li><li>05:22 Posing Improvement and Routine</li><li>16:29 Mental State in Peak Week</li><li>21:40 Bodybuilding Motivation and Purpose</li><li>30:05 Understanding Peak Week</li><li>35:16 The Impact of Cortisol</li><li>45:16 Carb Loading Strategies</li><li>53:28 Pump-Up Practice and Mental Preparation</li></ul>yes00:54:0913DIALED EP 3 | PEAK WEEK DEEP DIVEfull<![CDATA[DIALED EP 2 | REALITIES OF BODYBUILDING PREP]]>The conversation covers various aspects of contest prep, including the mental and physical challenges, the importance of a reverse diet, and the financial and emotional investment required for bodybuilding. It also delves into the significance of macros, particularly protein, carbohydrates, and fats, in the context of bodybuilding and prep. The conversation covers various aspects of bodybuilding prep, including nutrition, training, mindset, and the realities of contest prep. It emphasizes the importance of protein and fats, the role of coaches, mental challenges, and the need for time management. The hosts share personal experiences and insights, highlighting the significance of communication between coaches and clients.

Takeaways

  • Mental and emotional preparation is crucial for contest prep, and having a strong 'why' is essential for success.
  • A reverse diet is important post-show to restore hormone health and overall body balance.
  • Financial planning and budgeting are critical for bodybuilding prep, as it involves significant expenses.
  • Macros, including protein, carbohydrates, and fats, play vital roles in bodybuilding and prep, with each serving specific functions in the body. Nutrition and training are crucial in bodybuilding prep
  • Mental challenges and mindset play a significant role in contest prep

Chapters

  • 00:00 The Mental and Emotional Challenges of Contest Prep
  • 19:29 The Financial Investment in Bodybuilding Prep
  • 36:19 Understanding the Significance of Macros
  • 43:18 Mental Challenges and Mindset
  • 01:04:04 Communication and Check-Ins
]]>72e0ea55-859a-453f-82ce-5209a2d368a7Mon, 01 Jun 2026 12:00:00 GMT<p>The conversation covers various aspects of contest prep, including the mental and physical challenges, the importance of a reverse diet, and the financial and emotional investment required for bodybuilding. It also delves into the significance of macros, particularly protein, carbohydrates, and fats, in the context of bodybuilding and prep. The conversation covers various aspects of bodybuilding prep, including nutrition, training, mindset, and the realities of contest prep. It emphasizes the importance of protein and fats, the role of coaches, mental challenges, and the need for time management. The hosts share personal experiences and insights, highlighting the significance of communication between coaches and clients.</p><p></p><p>Takeaways</p><ul><li>Mental and emotional preparation is crucial for contest prep, and having a strong 'why' is essential for success.</li><li>A reverse diet is important post-show to restore hormone health and overall body balance.</li><li>Financial planning and budgeting are critical for bodybuilding prep, as it involves significant expenses.</li><li>Macros, including protein, carbohydrates, and fats, play vital roles in bodybuilding and prep, with each serving specific functions in the body. Nutrition and training are crucial in bodybuilding prep</li><li>Mental challenges and mindset play a significant role in contest prep</li></ul><p></p><p>Chapters</p><ul><li>00:00 The Mental and Emotional Challenges of Contest Prep</li><li>19:29 The Financial Investment in Bodybuilding Prep</li><li>36:19 Understanding the Significance of Macros</li><li>43:18 Mental Challenges and Mindset</li><li>01:04:04 Communication and Check-Ins</li></ul>yes00:55:3812DIALED EP 2 | REALITIES OF BODYBUILDING PREPfull<![CDATA[DIALED EP 1 | ADVICE TO OUR YOUNGER SELVES]]>The first episode of the Dialed Podcast features hosts Nick McElhinny and Anthony Berretta discussing their fitness journeys, the impact of bodybuilding, and the importance of accurate fitness information. They share advice to their younger selves, emphasizing the significance of nutrition, training, and personal growth through fitness. The conversation highlights the transformative power of the gym and the lessons learned from their experiences. The conversation covers a range of topics related to fitness and nutrition, emphasizing the importance of pre-workout and post-workout nutrition, meal frequency, motivation, the influence of social media on fitness culture, clean eating, the role of sleep and hydration, and the importance of seeking knowledge and mentorship in fitness.

Takeaways

  • Importance of providing accurate and reliable fitness information
  • The impact of the gym on personal growth Importance of pre-workout and post-workout nutrition
  • The significance of clean eating and its impact on overall well-being

Chapters

  • 00:00 Introduction to Dialed Podcast
  • 05:46 Introduction to Gym and Fitness Journey
  • 12:01 The Impact of Bodybuilding and Competitive Fitness
  • 18:06 Reflections and Advice to Younger Selves
  • 28:51 Nutrition for Performance
  • 34:11 Influence of Social Media on Fitness Culture
  • 40:03 Clean Eating and Well-Being
  • 47:02 The Importance of Seeking Knowledge and Mentorship in Fitness
]]>4049af92-3cac-4c23-8c84-cfb2eeba788eSat, 23 May 2026 01:20:28 GMT<p>The first episode of the Dialed Podcast features hosts Nick McElhinny and Anthony Berretta discussing their fitness journeys, the impact of bodybuilding, and the importance of accurate fitness information. They share advice to their younger selves, emphasizing the significance of nutrition, training, and personal growth through fitness. The conversation highlights the transformative power of the gym and the lessons learned from their experiences. The conversation covers a range of topics related to fitness and nutrition, emphasizing the importance of pre-workout and post-workout nutrition, meal frequency, motivation, the influence of social media on fitness culture, clean eating, the role of sleep and hydration, and the importance of seeking knowledge and mentorship in fitness.</p><p></p><p>Takeaways</p><ul><li>Importance of providing accurate and reliable fitness information</li><li>The impact of the gym on personal growth Importance of pre-workout and post-workout nutrition</li><li>The significance of clean eating and its impact on overall well-being</li></ul><p></p><p>Chapters</p><ul><li>00:00 Introduction to Dialed Podcast</li><li>05:46 Introduction to Gym and Fitness Journey</li><li>12:01 The Impact of Bodybuilding and Competitive Fitness</li><li>18:06 Reflections and Advice to Younger Selves</li><li>28:51 Nutrition for Performance</li><li>34:11 Influence of Social Media on Fitness Culture</li><li>40:03 Clean Eating and Well-Being</li><li>47:02 The Importance of Seeking Knowledge and Mentorship in Fitness</li></ul>no00:54:3311DIALED EP 1 | ADVICE TO OUR YOUNGER SELVESfull