Explore every episode of the podcast Train.Eat.Think

Welcome to the Train. Eat. Think. Podcast.

In episode 1 we start from the start, introduce ourselves and what you can expect over the coming years. Yes YEARS. We think long term and we start from the very beginning. Looking to help problem solve, knowledge share and improve the understanding of our listeners. 

Ready? Let's dive in. 

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

Struggling with fat loss? Lose too much muscle when you attempt it? Stuck in a cycle of 6 week cut and 8 week bulk but still look the same despite your efforts? 

Join Francis and Ben as we share the tips that will make your journey smoother! 💪 

In today's episode, we dive deep into fat loss strategies. With summer just around the corner, it’s the perfect time to get lean. But beware of the common pitfalls that can derail your progress as you want a successful cut!

We discuss what it truly means to be in a fat loss phase, who should consider it, and the metrics you should look for, like progress photos, improved composition,  arguably better metrics than just body fat percentage alone.  

Remember, patience is key! Don't rush the process. It’s all about consistency and trusting your journey.  

Let’s simplify the myths and focus on what really works for achieving your goals.  

Check out the full episode for more insights!  

#FatLoss #NutritionTips #FitnessJourney #SummerBody #HealthyLiving

00:00
Introduction to Fat Loss Strategies

02:54
Understanding Who Should Cut

05:56
The Importance of Body Composition Metrics

09:09
Common Mistakes in Fat Loss Phases

11:56
Training During a Cut: Retaining Muscle

15:09
Nutrition Strategies for Effective Cutting

18:08
The Role of Consistency in Dieting

21:01
Managing Expectations and Performance

24:07
Final Thoughts on Fat Loss and Training

37:19
The Anabolic Switch: Training and Nutrition

42:11
Cardio: The Balancing Act for Fat Loss

46:15
Integrating Social Activities with Fitness Goals

52:34
Navigating Injuries in Recreational Sports

59:23
Ending the Cut: Recognizing the Right Time

01:04:01
Transitioning Back to Maintenance and Growth

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

Ever feel lost in the nutrition maze? You’re not alone! Listen in to to cut through the confusion.   

In Episode 2 of Train. Eat. Think Francis (@coachfhm) and @BenjaminYeezus dive deep into nutrition fundamentals that everyone from beginner to advanced should understand. 

Nutrition doesn't have to be complicated to get results.

We focus on the basics:  

- Calories 

- IIFYM/Macronutrients and importantly too Micronutrients  

- Meal timing - does it really matter?  

Remember, it’s not just about what you eat, but how your body digests it. Find a rhythm that works for you and stick with it!  

Listen to the full conversation.....  

Share with someone who needs clarity on their nutrition journey. 

Want to dive even deeper? Check out our previous episode on training fundamentals for a comprehensive approach to fitness.

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

Hosts Francis and Ben share insights on avoiding common "bulking" pitfalls, optimizing results through real life and science backed methods, having coached many clients through successful growth periods. 

This episode also explores the nuances of muscle building and the importance of having a strategy/guidelines and support for your improvement phase. 

We also go on to cover the importance of training, nutrition, cardio and mindset in optimising recovery and growth

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

This episode hear Francis and Ben offer their insights into the "best" exercises and exercise placement to build your lower body.

With extensive backgrounds in powerlifting and bodybuilding we discuss exercise selection, the importance of enjoyment, and how to optimize training with different variety of equipment and skillsets - new to gym, returning, home gym etc 

We emphasize the value of foundational movements, avoiding dogma, and tailoring workouts to individual needs in line with our mantra to always meet you where you are. 

Don't forget to subscribe and please leave us a 5* rating if you could. 

We appreciate the support and join us next week for Part 2 were we discuss upper body building exercises. 

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

This episode Francis and Ben have an open and honest discussion on supplements, PEDs, peptides, TRT, and health management in fitness. The aim of which is to inform our listeners and viewers about firstly the need, if any, the risks, the benefits, and importantly the role of fundamentals in training and health decisions.

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

In this episode, Benjamin Yeezus and Francis Melia answer a wide range of questions asked from our listeners - about training, nutrition, and mindset, providing practical advice for hobbybuilders and gym enthusiasts of all levels. 

We look forward to having episodes like this every so often. 

We welcome any questions you have and we can deep dive on any topics you wish. 

Thanks for listening and enjoy. 

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

Ever wondered if training fasted is actually holding you back? 🤔  
Many think it’s a shortcut to fat loss but training on empty can actually hinder your performance. 

Episode 15 of Train. Eat. Think. sees Francis and Benjamin delve into the nuances of fasted training, we also cover nutrition strategies for reversing diet phases a question put to us from one of our clients. Finally we debunk common myths about metabolism. 

Join us as we share practical tips to optimize performance and long term progress in your fitness journey.

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

Episode 14 of Train. Eat. Think covers the "Think" part of our podcast. 
The Psychology of Lifting join Benjamin Yeezus and Francis Melia as we look deeper into training, motivation, discipline, and how mental resilience impacts physical performance and life success. 

We share our personal stories, practical coaching tips, and insights on overcoming mental barriers to achieve fitness goals.

Topics covered in Episode 14 include:

The difference between motivation and discipline.
The importance of mental resilience in training.
Setting realistic goals and expectations.
The role of structure and routine in success.
Handling heavy lifts and mental preparation.
The impact of social media on self perception.

As always thanks for all the support and any topics you would ever like covered just let us know :) 

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

Episode 13 and Francis Melia/Benjamin Yeezus explore the balance between old school lifting principles and modern science based approaches. 

Join us as we discuss old school lifting principles (60s,70s, Arnold era), science based training and modern exercise science, highlighting the importance of intensity and effort in training/recovery and RESULTS!

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

This episode features insights from coaches Francis Melia and Benjamin Yeezus on mistakes made in the muscle building phase, avoiding these common mistakes, setting realistic expectations, and maintaining routine amidst busy lives. 

Listen in and learn how to structure your improvement season for maximum gains and longevity.

Don't let your next cut have no results to show!

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

In this episode, Francis and Ben discuss the common struggles our clients and we have faced during a cutting phase. It can be a challenging part of your journey, filled with obstacles and confusion. 

Having walked the walk multiple times both as athletes and as coaches, you’ll learn how to manage things like hunger, meal timing, and decision fatigue effectively especially the leaner you get!

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

The Power of Coaching: Why Everyone Needs Guidance 

Hobbybuilders and lifestyle fitness enthusiasts alike may wonder, "Do I really need a coach?" The answer is a resounding yes and yes even coaches need a coach!

In this episode Francis and Ben talk about being coached and how this has helped them be better coaches also. 
Walking the walk and talking the talk in their own journeys with busy lives there is a need to be held accountable and given support. 

They also share our ups, downs and how having a coach makes all the difference. Indvidual struggles and learning that has helped develop their physiques and knowledge in order that to better serve clients. 

Also discussed is the importance of understanding, empathy, emotional guidance and providing motivation, focus and ultimately RESULTS. 

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

This episode offers insights on rest times between sets, why 1 rep maxes should be avioded - even for Powerlifters! 

We cover hypertrophy based training, rest times, injury prevention, and mental resilience in bodybuilding. 

Francis and Ben also discuss the practicality, personal/coaching experiences and strategies to optimize muscle growth and stay on course for your goals all while staying safe in the gym.

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

In episode 8 of the Train. Eat. Think Podast Francis and Ben explore the nuances of training splits, emphasizing the importance of exercise selection, recovery, and mindset over rigid frameworks. 

We also discuss how to optimize muscle growth through smart programming, intensity, and consistency.

Something we prioritise and value when working with clients.
Train hard, but also train smart and get rewarded.

Enjoy the show and get in touch. We love all levels of feedback.

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

Join Ben and Francis as this week we delve into effective training strategies for upper body including -  chest, shoulders, back, and arms, sharing expert insights, exercise tips, and common pitfalls to avoid. 

Perfect for fitness enthusiasts of any level, looking to "optimize" and stay safe in  their workout routines.

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

In this episode, Francis and Ben discuss the critical first four weeks of a dieting phase, focusing on setting expectations, training, nutrition, and mindset to ensure a successful cut. 

Join us as we share practical tips, mental models, and real world insights to help you optimise their fat loss journey.

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

In episode 18, Ben and Francis share practical tips, experiential advice and mindset strategies for maintaining fitness + nutrition while traveling. 

How to make plan ahead, make smart food choices, and adapting routines in unfamiliar environments - you just need a framework ;) 

Key Topics covered...

Planning ahead 
Adapting routines - nutrition and training
Mindset strategies for staying motivated and positive
Practical hacks like coolers, portable equipment, and meal prep
Handling travel delays and speed bumps effectively
Sociability and social eating while maintaining goals

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

In Episode 22 we are joined by our very first ever special guest Dean Turner, where he shares his journey from starting his journey to becoming a highly respected coach with over 120K followers on X. 

We dive into his training philosophy, the importance of consistency, realistic expectations, and the role of social media in shaping perceptions of body transformation.

Also we find out does Dean really hate barbells that much ? :D 


Key Topics 

Dean's journey so far......
The significance of realistic expectations and long term planning
The debate on barbell lifts versus machine-based exercises
The psychology behind dieting, bulking, and cutting phases
The impact of mindset and mental health on training success
The role of community and positive mindset in fitness

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

This weeks episode is all about strategies on how to avoid but also recover from putting yourself in a "dieting hole". We emphasise the importance of proper planning, psychological resilience, and strategic refeeding. 

As always we share practical tips for maintaining progress and mental health during fat loss journeys.

 Key Topics include: 

Importance of proper planning before dieting
Psychological aspects of fat loss and hunger management
Role of refeed days and diet breaks in recovery
Managing scale fluctuations and psychological stress
Training and nutrition adjustments during fatigue
The impact of sleep and caffeine on fat loss

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

Episode 20 of Train. Eat. Think sees Benjamin and Francis share their personal experiences and coaching insights on building muscle from the start, avoiding common mistakes in your fitness journey, and optimizing recovery. 

We discuss practical tips for beginners and seasoned lifters alike to enhance their fitness journey, avoid the mistakes we made and saving time/effort/energy to get rewarded for your hard work and removing the guesswork. 

Key  topics

Common mistakes made by beginners and experienced lifters
Importance of coaching and experience in training
The role of tracking and recording workouts
Effective recovery strategies and deloading
Myths about nutrition, supplements, and training timing
The impact of environment and mindset on progress

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

In this episode, Francis and Benjamin delve into the intricacies of effective leg training, emphasizing the importance of intensity, frequency, and mental toughness. 

We have both built and helped our clients build BIG legs....after all they are 50% of your physique. 

We don't skip leg day and on this episode we don't skip any advice or insight into how to maximise and unlock your leg development potential.

Key Topics 

Importance of leg training for overall physique
Psychological barriers to training legs
Training frequency and volume for optimal growth
Push sets to failure and unlocking extra reps
Exercise selection and consistency
Mental toughness and motivation in leg workouts
Progressive overload and tracking reps
Recovery and rest periods for heavy lifts

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D 

Should you go below 10% bodyfat? 

In this episode, Francis Melia and Benjamin Yeezus discuss the realities of extreme body fat reduction, competition prep, mental and physical challenges, and strategies for success. 

We ask should you push it this far? Or where is a reasonable stop point before the juice is not worth the squeeze for most. 

Francis is in the throws of his first natural bodybuilding competition prep and Ben has competed multiple times before. 

We share our personal experiences, insights, and practical tips for those aiming to get to 10% body fat and then what it takes to get a stage ready physique.

Should you or should you not? 

Listen in. 


Key Topics

The timeline and planning of a contest prep
Physical and mental challenges of reaching 10% body fat and below
The importance of coaching and objective feedback
Strategies for maintaining muscle and energy during prep
The role of accuracy and consistency in dieting
Managing energy levels and psychological aspects of self talk
....and more!

For online 121 coaching enquiries/information

Please contact Francis on X/Instagram @coachfhm or email fmeliacoaching@gmail.com 

Contact Ben on X/Instagram @benjaminyeezus or email ben@yeezuscrew.com  

Thanks for listening. See you next week :D