Unlock Elite Fitness Secrets with the RAW Podcast by IRON COMPANY!

Cristi Bartlett on Getting Lean: Real‑World Nutrition, Recovery Tactics & Coaching Lessons

Episode Summary

Cristi Bartlett—Director of Strength & Conditioning at NC State and former competitive powerlifter—joins RAW to share a practical blueprint for getting lean without losing performance. We dig into realistic nutrition, sustainable calorie control (yes, the occasional wings and tequila fit when planned), high‑yield recovery tactics, and the mindset shift from pure performance to physique transformation. Coaching takeaways for athletes, busy pros, and anyone rebuilding after heavy training years. Full episode page & resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=episode-website&utm_campaign=raw_ep174

Episode Notes

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.