Rob Goodwin Fitness Podcast · Rob Goodwin

KETOGENIC BODYBUILDING: How I Did It, and How You Can Too! (Part. 1)

·52 min·3 clips

A six-weeks-out client woke up “a pound and a half lighter” after being told to eat rice cakes, honey, salt, and a banana.

1. Rob Goodwin Fitness Podcast features Rob Goodwin on ketogenic bodybuilding and hybrid contest prep. 2. Rob Goodwin is the coach-host, and he matters because he says he has coached nearly 30 years and competes from experience. 3. The episode asks how to build muscle and lose fat with a low-carb, bodybuilding-style system that can still be individualized. 4. Goodwin says his consultations shifted from messages and email to Zoom because “legitimate conversations” create more clarity. 5. He says his gold package now includes Zoom check-ins, and he also offers 90-minute consultations through robgoodwin.com. 6. His main framework starts with the claim that “the path is more important than the plan itself.” 7. He uses a bar-napkin example to say the basics can fit into about five rules, but execution is the hard part. 8. Goodwin says he spends most coaching time navigating “rough terrain” and talking people off a ledge. 9. For nutrition, he says protein comes first and that he generally uses about 1.25 grams per pound of goal body weight. 10. He says fat is adjusted to output, genetics, age, gender, and whether the person is trying to gain muscle or get shredded. 11. He argues that calories are not an exact truth but can still be used as a tracking tool for progress. 12. He describes a 24-week timeline for reducing intake, then another adjustment at 16 weeks and a harder cut at 12 weeks. 13. He says peak week is the final week before a competition, photo shoot, family reunion, beach trip, or cruise. 14. Goodwin says carbohydrates are “not the devil” and that some clients need them kept nearly zero while others tolerate small amounts. 15. He says he prefers carbs around training and gives his own example of about 30 grams before an 11 a.m. workout. 16. He says that carb timing, combined with sodium, gives him a better pump, more fullness, and better vascularity on stage. 17. He says a strict anti-carb ideology would be wrong for some physique competitors who need to look their best on a specific day. 18. The tone is conversational, repetitive, and rant-heavy, with direct address to the camera and frequent side comments. 19. Listeners interested in contest prep, low-carb bodybuilding, and one-on-one coaching will get the most from it. 20. Listeners wanting a short, purely scientific nutrition lecture may skip it.

As heard by us

Straight bodybuilding nutrition talk, coach-led and calorie-skeptical, with real-world decisions front and center.

Rob Goodwin talks bodybuilding nutrition in a coach's register: plainspoken, repetitive in places, and shaped by nearly 30 years of coaching. He moves through protein, fat, body-fat levels, goal dates, and a 24-week runway for bringing intake down when an athlete is already…

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Why you'd press play

You want the straight-talk version of physique prep from a coach who has been doing this nearly 30 years.

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