Ep. 271: Q&A - Macros For Body Recomposition, The Processed Food Study, Willpower During a Diet, Should You Stretch, and More...
Episode description
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TIMESTAMPS/QUESTIONS:
5:25 - Protein is protein, but why aren’t all carbs the same? And how that applies to the IIFYM method
11:20 - Will a day of eating shit make you tired the next day?
12:40 - Would love your insight on the Kevin Hall study released in May regarding processed foods and weight gain when controlled for macros and calories.
18:15- When counting macros, do you decrease your carbs on rest days or just keep them the same?
21:55 - What would you guess George Costanza's TDEE to be?
24:05 - Strategies for later at night when a fat loss diet gets further along and willpower begins to fade. Also, is it common to wake up in the early morning hours with very strong cravings to eat?
28:30 - How important is stretching? Should I stretch even if it meant doing 10' less of another restorative activity (sleeping , Journaling, reading) in order to fit it into my busy day?
30:55- Can you explain with science or bro-science what is happening to the body when someone’s body is re-comping at maintenance calories and lifting heavy? How is it possible that you are still losing fat but weight it staying the same and muscles are popping/growing?
34:17 - Would you say that the body is basically doing the same thing if you are in a very small deficit? And would it just be better (for stress on the body) to be at maintenance and wait out a re-comp than being in a very small deficit?
35:28 – What to do when you’re already well experienced and extremely busy, to study in order to continue learning/growing?
39:12: - Is it “normal” for athletes to get light headed during heavy lifts or see stars?
40:25- Have you found that doing fasted cardio stimulates a hunger response in clients?
41:30 -How important are post workout protein shakes? Having many food intolerances (dairy, beans and eggs) I am having trouble finding protein powders that I can tolerate. Can eating easy digestible foods shortly after working out still be as affective? If so what are your favorites. Secondly do intra-workout carb powders need to be consumed with protein powder or can they work solo.
48:09 - How do you autoregulate within/across sessions and weeks?
51:35 - My question is about reverse dieting. I finished my cut where my calories were 1302 the last 2 weeks 40% deficit and macros were at 170 protein, 34 fat, and 80 carbs… should I keep my protein as it is while I increase my carb and fat or the protein is too high? Am not sure if I need to recalculate my deficit %
56:50 - Do you think that body recomp is primarily achieve through a certain macro ratio, or is really dependent on periods of lean gaining/cutting? Or is it from changing macros to a specific ratio?
59:24 - What’s the best assessment to do on a new client?
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