Episode 136: Do Your Behaviors Match your Goals?

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Kevin Larrabee (Twitter), Jonathan Fass,

and Dan John


Links Mentioned
FitCast News
  • Dan John Interview
  • Alan Aragon is up next, send questions via the Contact page on through the newsletter
  • T-shirts
  • DestinationAbs.com/Let’s wrap this thang up
    • Daily blogging/weekly updates at TheFitCast.com


  • I recently discovered your podcast and think it’s great. However, could I give you a bit of a critique? Perhaps, edit your material a bit before you send it? Inside jokes, long pauses and comments like “Hey, did you hear that? It’s raining outside.” are really not that enjoyable to listen to. You have a lot of good info to share. Thanks! -Jeff
  • Hi Fitcast crew! I really enjoy your show and I have learned a great deal in the last few months catching up on older shows.

    I just listed to the 5/31 show, and I had to write. I haven’t even finished the episode, but wanted to point something out to you. In the opening moments of the show you were joking around and laughing and someone (not sure who) made a statement about a character in a movie not being “retarded”. You may not be aware of how offensive that word is in the disability community, so I am educating you. When the “r”word is used in a slang manner and not in a clinical manner, it is offensive to people who have a cognitive disabilty and to many others. The word has become common as a slang term, and most people are not aware of how offensive it is. Please visit http://www.r-word.org/ to find out about the campaign to end use of the “r” word.

    I look forward to hearing the rest of the podcast. Keep up the great work!!!

    Krista McAtee
    Nashville TN

  • Love the show guys. I’m just getting back into fitness and strength training and having entertaining, on topic discussions to listen to (let’s be honest…even your off topic has on topic info) keeps me motivated. I know I would just be asking a bunch of questions you’ve already answered…so I went back to the beginning and am working my way up through.

    Just wanted to say thanks for the show, and thanks for the few tips I have incorporated into my life so far. The best one? PB2 baby. Oh HELLS YES. I just ordered more, and got one of the sample packs so I can try the chocolate kind (I suspect my girlfriend is going to become a serious addict)

    Thanks everybody. -will

  • Are new trainers screwed?! I REALLY respect your input and thoughts and after listening to podcast 133, I felt as if I am doomed to not be able to provide for my family as I am about to become a new trainer. What can someone who is just getting started in the training industry do to be successful enough to make it? Obviously my knowledge and experience is low as I am just getting started and there is only commercial gyms where I live or even remotely close to where I live. P.S. I have been working with two other trainers in my area and we have been doing a Boot Camp. This has been fairly successful but splitting everything three ways doesn’t leave a ton. Any other avenues you guys would recommend to a noob with limited resources? Thank you as I have not been able to find anyone to mentor with in my area and I listen to you guys very carefully looking for tips and useful information, you all are great!



  • Kevin,

    This question is for you as a new trainer. What strategies have you used to prospect for new clients. Also, do you recommend any resources for gaining new business?

    Thanks for your time,

  • Hi Guys,

    I would love to hear your thoughts on a problem… Gentlemen, please don’t get creeped out here!

    I’m a 29 year old female, who has never skipped a period – ever. Until now. Nothing in my life has changed dramatically, except my diet (a little) and my exercise regime (quite substantially) about 2 months ago. In terms of diet, I have been trying to balance out the macronutrient profile of my diet better (I used to eat a huge proportion of my calories in carbs, with almost no protein). And in terms of exercise, I have gone from predominantly cardio based exercise, to now, predominantly strength training. While work does get in the way of my routine, most of the time I training on alternate days. I don’t do things by halves, and so when I train, I train hard.

    Could these changes be the cause of the loss of my period? Or should I be looking elsewhere for an explanation?


    PS. Absolutely loved the recent “Almost all off topic” episode. I was nearly peeing myself laughing at times!

  • Hey Guys

    I’m a relatively new “Fitcaster”. I listen to you guys on the train to and from work and often find myself laughing out loud to everyone’s surprise.

    I am 30 years old from New Zealand and have been working out for many years now (approx 10) and train relatively hard 3-4 times per week. I stick to compound movements and split bodyparts over the 4 sessions (train each part only once a week).

    I am 6ft 2, 200 pounds and leanish (~15% bodyfat). I have tried a few rounds of bulking up and have made some gains. I take fish oil, a multi, ZMA and a probiotic. I eat relatively clean during the week and re-feed on Sundays.

    I work out at a local gym where I know there are a lot of people on roids. It’s pretty disheartening to see these guys getting such good results for little effort (while lifting little weights I might add).

    Are you guys aware of anything else I should be doing to maximise my gains. Also have you heard of a product Novedex XT (Gaspri Nutrition)… thoughts?

    Keep up the great work, you guys are awesome.


  • Hey Y’all!
    I read several fitness & nutrition forums, and the concept of “starvation mode” keeps popping up. On some of these boards, anyone who’s eating less than, say, bodyweight x12 in calories is jumped on for being a total amateur who’s never going to get anywhere with his/her fatloss goals.

    The reasoning is that by eating below a certain caloric intake, a human body will think it’s starving and hang on to fat even if a deficit is being achieved, and by eating “more” (whatever that may be) but still in a deficit, the body will realize it’s going to get fed regularly and let the fat go.

    Obviously, eating less will always lead to weight loss, even if it’s not the attractive kind. However, the logic does seem to make a kind of sense, and if people tell the truth on the internet, there seems to be definite anecdotal support for the idea that there is such a thing as an optimal deficit, and that a deficit that’s too small or too large will make fatloss slower.

    So, how much of the internet truism of starvation mode is fact, and how much of it is armchair gurus who like to say “Eat more, noob”?

    Thanks for the help, you all rock! -Jesse

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9 Responses

  1. Aaron says:

    Kevin Spacey’s character in the usual suspects isn’t mentally retarded, he is physically disabled.

  2. deb says:

    Well, I think it’s cool that aired the questions and comments that critiqued you, but I wanted to let you know you guys rule.

  3. Robert says:

    Many thanks for putting up the LAX seminar files!

  4. BobParr says:

    Great episode, guys!
    Regarding the Kevin Spacey character, Aaron’s comment above is correct. I think you may be confusing The Usual Suspects with another excellent movie called The Score. In The Score, Edward Norton plays a character who actually does PRETEND to be retarded (in the clinical sense).

  5. niall says:

    Slip of the tongue, nobody was trying in any way, sense or form to be derogatory.
    Hey Kevin, Can’t believe nobody noticed how you say “EGGspecially” when they were analysing your unique way of pronouncing certain words!!!

  6. Anna says:

    In response to Jeff’s comment, I just wanted to say that I really enjoy the casual feel to the Fitcast. You guys are always entertaining AND informative and that is why it is my favorite podcast. Definitely something I look forward to each week. It’s perfect the way it is — please don’t change!

  7. Weldon says:

    WRT to the off-topic car talk: GM doesn’t make the Dodge Stratus, that would be a Chrysler product ;^) Chevy makes the Corvette, which is a great car 😛

    In Usual Suspects, everyone calls the Spacey character “simple” and that would seem to have a mental conotation. That’s in addition to his obvious physical condition…

  8. Aaron says:

    Jonathan Fass said that amenorrhea is lack of iron in the blood, which is incorrect. Amenorrhea is the absence of a menstrual period.

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