What factors contribute to muscle-loss when dieting? How important is the timing of your carbohydrate intake? What exactly are “leverages”, and how does altering them affect your training?
Picking-up at the end of last week’s episode, Brad, Andrea, and Eric work together to answer the remaining questions. Topics range from: nutrient partitioning, to acceptable exercise substitution frequency, nutritional strategies for bulking, and more.
If you found last week’s episode entertaining and informative, you are sure to enjoy today’s episode as well. Join us this week for the final episode of 2017 to increase your nutrition and training knowledge base, and to expand your physique enhancing toolbox!
TimeStamps
2:35- Factors that contribute to muscle-loss when dieting
7:56- Thoughts on John Berardi’s concept of G-Flux
15:16- Nutritional strategies for bulking
23:11- The importance of timing your carbohydrate intake when dieting
31:17- How to determine your starting training volume
32:15- Adjusting your caloric-intake and/or cardio protocol during a deload
38:05- Manipulating your caloric-intake on “longer-days”
42:47- Decreasing calories vs. Increasing cardio, when cutting
44:18- Thoughts on drop-sets
45:42- Substituting exercises in your program
53:24- Closing statements
Selected Links from this Episode
Nutrition Pyramid (video series) – https://www.youtube.com/watch?v=GAvW6xBZjSk&list=PLec4qvyckuk0XuRmKghO2wlS6_ohr7ORr
Training Pyramid (video series) – https://www.youtube.com/watch?v=OWmchPCyDvw&list=PLnPAPdT4m_g_Uxl_puFeUwogGmIRq9XDW
3DMJ Podcast #27: Lagging Body Parts – https://www.youtube.com/watch?v=czgX4DMtaNU
3DMJ Podcast #58: How To Build A Training Program – https://www.youtube.com/watch?v=tuffDdqMlRw
3DMJ Podcast #34: All About Cardio – https://www.youtube.com/watch?v=5lVX0Qa6rBs
3DMJ Case Study Q&A Submission Form – https://3dmusclejourney.com/case-study-app/
The Muscle and Strength Pyramids FAQ & Support Page – https://muscleandstrengthpyramids.com/support/
Case Study Q&A Volume 2: Hypertrophy – http://www.3dmjvault.com/courses/csqa2
To be notified of future episodes, please feel free to sign up to our email list newsletter here – https://3dmusclejourney.com/newsletter/
**Q&A Submission**
Hey guys! Great episode!
Quick first thing – I have to say thanks for all of the articles, resources, courses, podcasts and what have you that you put out. It’s really amazing for us on the ‘user’ side of all this information. I have been listening to your podcasts for a very long time, and have always thought of a couple questions I’d want to ask. I however do not have an Instagram and am not too good with ‘the interwebs’ as y’all say, but figured I’d try to post it here and maybe you will see it.
My question is nutrition related, more specifically to calorie and protein timing/cycling. With my limited knowledge of MPS and the underlining biochemistry, I couldn’t really find an answer for myself. Essentially, all of the work, research, and recommendations I have found – much of which from you all, and Dr. Helms especially (congrats! btw Doctor, Sir) focuses on day-to-day protein intake, and this covers the bulk of people’s needs. But I am curious how this plays out further when expanding the time frame – to over 24 hours or even a week.
Let me then ask this in a couple ways:
First, and possibly oversimply (that should be a word), would the general recommendations for daily protein intake be extrapolatable (okay, I promise that’s my last made-up word) to a 48 or 72 hour period? **Example with specific numbers below**
Second, allow me to frame this a bit differently – I know you have spoken briefly about intermittent fasting on the podcasts and in some videos, but this is also mostly within that 24 hour window… I haven’t really heard y’all address fasting in a greater sense – EX: 24 hour fast from dinner one day to dinner the next (leaving basically one meal for that second day with obviously lower protein and calories in an acute sense, but made up for throughout the week on normal days)…
PS: I know Eric talks about this in the M&S Pyramids indirectly with the idea of calorie borrowing, but that is at a much smaller scale than I am asking.
While this would apply more to fat loss, I suppose it still holds for maintenance and possibly gaining:
– Theoretical intake of 2500kcal/day
(1) Traditional macros for one week: 160g protein, 60g fat, 330g carbs
(2) Monday through Saturday Macros: 175g protein, 65g fat, 370g carbs
(2) Sunday Macros (only dinner): 70g protein, 30g fat, 90g carbs
**Sunday would of course be a rest day
This is all mainly coming from a point of adherence strategies. I love food (our relationship needs some work, I’ll admit) and am rarely ever full so having these semi-fast days work well for me compared to just slightly lower days or even PSMF-style days.
Annndddd – What about two of these days? where 5 days of the week calories would be even higher? I suppose this is kind of flipping the refeed on its head and instead of 1-3 refeeds per week, I would do 1-3 “defeeds” per week so the other days feel like reefeeds.
Anyway, thanks so much for the help, and feel free to steal that awesome term I just coined. Okay, I’m done, sorry that was so long, thank you, thank you. World peace. Byeeee