Afleveringen
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EP. 113: HOW TO BUILD & MAINTAIN YOUR METABOLISM: NUTRITIONAL STRATEGIES FOR INCREASING YOUR TDEE
TOPICS:
⁃ DEFINING METABOLISM & TDEE
⁃ NUTRITIONAL STRATEGIES FOR BUILDING & MAINTAINING YOUR METABOLISM
⁃ STRATEGY #1: PROPERLY FUELING YOURSELF
⁃ STRATEGY #2: HIGH PROTEIN DIET
⁃ STRATEGY #3: WHOLE FOODS BASED DIET
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
EP. 112: SPOT REDUCTION: IS IT POSSIBLE TO LOSE BODY FAT IN SPECIFIC AREAS?
TOPICS:
⁃ AN INTRODUCTION TO SPOT REDUCTION
⁃ THE THEORY BEHIND SPOT REDUCTION
⁃ RECENT RESEARCH THAT HAS FOUND SPOT REDUCTION TO OCCUR
⁃ HOW TO APPLY THIS INFORMATION PRACTICALLY
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
Zijn er afleveringen die ontbreken?
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EP. 111: THE SCIENCE OF STUBBORN BODY FAT: HOW TO LOSE STUBBORN FAT THROUGH DIET, EXERCISE & STRATEGIC SUPPLEMENTATION
TOPICS:
⁃ AN INTRODUCTION TO STUBBORN BODY FAT
⁃ WHY ARE SOME AREAS MORE DIFFICULT TO LOSE FAT FROM THAN OTHERS
⁃ THE DIFFERENCES IN BODY FAT STORAGE PATTERNS BETWEEN MEN & WOMEN
⁃ WHAT PROCESSES DO WE HAVE TO GO THROUGH TO LOSE BODY FAT?
⁃ THE 3 STRATEGIES WE CAN USE TO LOSE STUBBORN BODY FAT
⁃ STRATEGY 1: MAINTAINING A CONSISTENT CALORIE DEFICIT
⁃ STRATEGY 2: EXERCISE
⁃ STRATEGY 3: SPECIFIC SUPPLEMENTATION
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
EP. 110: PRE-FAT LOSS CHECK LIST: THE HABITS YOU NEED TO HAVE IN PLACE TO BE READY FOR YOUR NEXT FAT LOSS PHASE
TOPICS:
⁃ INTRO TO THE PRE-FAT LOSS CHECK LIST
⁃ THE 5 MAIN HABITS YOU NEED TO HAVE DIALED IN PRIOR TO YOUR NEXT DIET TO BE ABLE TO EFFECTIVELY DROP BODY FAT
⁃ HABIT #1: NUTRITION TRACKING
⁃ HABIT #2: REGULAR EATING SCHEDULE & SUFFICIENT DAILY PROTEIN INTAKE
⁃ HABIT #3: PROGRESSIVE RESISTANCE TRAINING TO BUILD MUSCLE
⁃ HABIT #4: STEPS & PHYSICAL ACTIVITY
⁃ HABIT #5: ADEQUATE SLEEP & STRESS MANAGEMENT
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
EP. 109: ARE YOU REALLY READY TO DIET? HOW TO KNOW IF YOU’RE IN THE RIGHT PLACE PHYSICALLY & MENTALLY TO ENTER A FAT LOSS PHASETOPICS:⁃ INTRO TO THE TOPIC OF HOW TO KNOW IF YOU’RE READY FOR A FAT LOSS PHASE⁃ THE PHYSICAL & PHYSIOLOGICAL FACTORS THAT NEED TO BE CONSIDERED PRIOR TO ENTERING A DIET TO KNOW IF YOU’RE READY TO EFFECTIVELY LOSE BODY FAT⁃ THE MENTAL & PSYCHOLOGICAL FACTORS THAT NEED TO BE CONSIDERED PRIOR TO ENTERING A DIET TO KNOW IF YOU’RE READY TO EFFECTIVELY LOSE BODY FAT⁃ HOW WE DETERMINE IF A CLIENT IS READY FOR A FAT LOSS PHASEWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: [email protected] Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning
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EP. 109: ARE YOU REALLY READY TO DIET? HOW TO KNOW IF YOU’RE IN THE RIGHT PLACE PHYSICALLY & MENTALLY TO ENTER A FAT LOSS PHASE
TOPICS:
⁃ INTRO TO THE TOPIC OF HOW TO KNOW IF YOU’RE READY FOR A FAT LOSS PHASE
⁃ THE PHYSICAL & PHYSIOLOGICAL FACTORS THAT NEED TO BE CONSIDERED PRIOR TO ENTERING A DIET TO KNOW IF YOU’RE READY TO EFFECTIVELY LOSE BODY FAT
⁃ THE MENTAL & PSYCHOLOGICAL FACTORS THAT NEED TO BE CONSIDERED PRIOR TO ENTERING A DIET TO KNOW IF YOU’RE READY TO EFFECTIVELY LOSE BODY FAT
⁃ HOW WE DETERMINE IF A CLIENT IS READY FOR A FAT LOSS PHASE
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
EP. 108: THE PROS OF SEMAGLUTIDE & GLP-1 WITH JASON THEOBALD
TOPICS:
INTRO TO THE TOPIC OF SEMAGLUTIDE & THE PHYSIOLOGY OF GLP-1: HOW DOES ENDOGENOUS GLP-1 WORK?
THE PHARMACEUTICAL SIDE OF GLP-1: HOW DO THESE GLP-1 RA’S WORK?
WHAT IS OUR PERSONAL EXPERIENCE & OPINIONS ON SEMAGLUTIDE? HOW HAVE THESE CHANGED?
WHAT’RE THE BENEFITS OF SEMAGLUTIDE?
AUDIENCE Q&A
WHAT’RE THE SIDE EFFECTS OF TAKING SEMAGLUTIDE?
HOW CAN WE MINIMIZE THE SIDE EFFECTS OF SEMAGLUTIDE?
DOES EVERYONE RESPOND TO SEMAGLUTIDE?
DOES SEMAGLUTIDE HAVE ANY METABOLIC EFFECTS OUTSIDE OF JUST MAKING SOMEONE EAT LESS?
ARE THERE NATURAL WAYS TO INCREASE GLP-1?
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
EP. 107: THE SCIENCE OF FOOD ADDICITION: CAN CERTAIN FOODS REALLY BE ADDICTIVE? NEW RESEARCH ON HOW HIGHLY PROCESSED FOODS CAN BE CONSIDERED ADDICTIVE SUBSTANCES
TOPICS:
⁃ CAN FOOD REALLY BE ADDICTIVE?
⁃ DEFINING FOOD ADDICTION
⁃ THE PROPERTIES IN FOODS THAT INCREASE THEIR LIKELIHOOD OF CAUSING ADDICTIVE-LIKE EATING BEHAVIORS
⁃ HOW IS FOOD ADDICTION IDENTIFIED? THE YALE FOOD ADDICTION SCALE
⁃ NEW RESEARCH ON WHY HIGHLY PROCESSED FOODS CAN BE CONSIDERED ADDICTIVE SUBSTANCES BASED ON SCIENTIFIC CRITERIA
⁃ COMMON FOODS THAT HAVE BEEN FOUND TO CAUSE ADDICTIVE-LIKE BEHAVIORS & SYMPTOMS
⁃ TIPS ON HOW TO MINIMIZE YOUR CONSUMPTION OF ADDICTIVE FOODS
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
EP. 106: THE BEST WAYS TO KILL CRAVINGS & REDUCE FOOD TRIGGERS: HOW TO TELL THE DIFFERENCE BETWEEN HUNGER & CRAVINGS & HOW TO CRUSH/EXTINGUISH CRAVINGS TO IMPROVE YOUR BODY COMPOSITIONTOPICS:⁃ HOW TO TELL THE DIFFERENCE BETWEEN WHETHER YOU’RE EXPERIENCING HUNGER OR A CRAVING⁃ THE HUNGER VERSUS CRAVINGS TEST⁃ WHY YOU SHOULDN’T RELY ON WILLPOWER TO DEAL WITH CRAVINGS & ADHERE TO YOUR DIET⁃ THE MOST EFFECTIVE STRATEGIES TO KILL CRAVINGS⁃ STRATEGY #1: STOP REINFORCING THE REWARD PATHWAY BY CONTINUING TO CONSUME TRIGGER FOODS⁃ HOW I DEFEATED MY STRONGEST FOOD CRAVING⁃ STRATEGY #2: REPLACE THE FOODS YOU CRAVE WITH LOWER CALORIE ALTERNATIVES THAT ARE MORE ALIGNED WITH YOUR GOALS⁃ RESEARCH ON HOW WE CAN SHIFT OUR TASTE PREFERENCES OVER TIME⁃ STRATEGY #3: PROACTIVELY REDUCE CRAVINGS BY STAYING PREPARED & SATIATED⁃ STRATEGY #4: FOCUS ON STRESS MANAGEMENT⁃ THE IMPORTANCE OF SHIFTING YOUR MINDSET FROM VALUING SHORT-TERM TEMPORARY SATISFACTION TO LONG-TERM FULFILLMENT & GOAL ATTAINMENT⁃ STRATEGY #5: EPISODIC FUTURE THINKING⁃ STRATEGY #6: REDUCE FOOD CUES IN YOUR EATING ENVIRONMENT⁃ BONUS STRATEGIES FOR CONTROLLING YOUR CRAVINGS⁃ HOW TO INCORPORATE THE FOODS YOU CRAVE INTO YOUR DIET⁃ THE BENEFIT OF DIETING SMARTER NOT HARDERWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: [email protected] Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning
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EP. 105: THE SCIENCE OF FOOD CRAVINGS: FACTORS THAT DRIVE FOOD CRAVINGS & DEBUNKING COMMON MYTHS ABOUT CHOCOLATE CRAVINGS
TOPICS:
⁃ DEFINING A FOOD CRAVING
⁃ THE DIFFERENCE BETWEEN HOMEOSTATIC HUNGER & CRAVINGS
⁃ INCORRECT THEORIES AROUND THE CAUSES OF FOOD CRAVINGS
⁃ THE FACTORS THAT DRIVE FOOD CRAVINGS
⁃ HOW CRAVINGS IMPACT CALORIE INTAKE, BODY FAT LEVELS & BODY COMPOSITION
⁃ HOW DIETING IMPACTS FOOD CRAVINGS
⁃ THE RESEARCH ON HOW BEING IN A CALORIE DEFICIT INFLUENCES FOOD CRAVINGS
⁃ WHY WE CRAVE CERTAIN FOODS MORE THAN OTHERS
⁃ WHICH FOODS TRIGGER THE MOST CRAVINGS
⁃ THE BLISS POINT OF FOOD
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
EP. 104: HOW TO STOP OVEREATING & DERAILING YOUR BODY COMP PROGRESS IN THE PROCESS: TOP STRATEGIES FOR STICKING TO YOUR DIET & BREAKING THE HABIT OF OVEREATING
TOPICS
⁃ INTRODUCTION TO THE TOPIC OF OVEREATING
⁃ HOW TO BREAK THE HABIT OF OVEREATING
⁃ STRATEGIES & TIPS TO HELP YOU STICK TO YOUR DIET & REDUCE THE LIKELIHOOD OF OVEREATING
⁃ CREATE A CONSISTENT EATING PATTERN & MEAL SCHEDULE
⁃ AVOID FASTING FOR LONG PERIODS OF TIME OR SKIPPING MEALS
⁃ TRACK YOUR NUTRITION & CREATE A FOOD DIARY
⁃ AVOID EATING IN A DISTRACTED MANNER
⁃ INCORPORATE MINDFUL EATING INTO YOUR EATING ROUTINE
⁃ SLOW DOWN YOUR EATING RATE
⁃ MODIFY YOUR FOOD PALATABILITY
⁃ REDUCE EXCESS FLAVOR VARIETY IN YOUR MEALS
⁃ TIPS FOR REDUCING SNACKING BEHAVIORS
⁃ STOP GIVING IN TO THE “WHAT THE HELL”EFFECT
⁃ AVOID DICHOTOMOUS/BLACK & WHITE THINKING AROUND NUTRITION
⁃ FIND NEW HOBBIES THAT FILL UP YOUR CUP
⁃ MODIFY & IMPROVE YOUR FOOD ENVIRONMENT
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
EP. 103: LIFESTYLE FACTORS LIMITING YOU FROM GETTING LEAN: HOW EMOTIONAL EATING, STRESS, MINDLESS EATING, BOREDOM, & SLEEP LOSS CAN INCREASE YOUR APPETITE, CALORIE INTAKE & BODY FAT LEVELS
TOPICS FOR EPISODE 103:
⁃ INTRODUCTION TO THE LIFESTYLE FACTORS THAT ARE LIMITING YOU FROM GETTING LEAN AND STAYING LEAN
⁃ HOW ACUTE STRESS IMPACTS EATING BEHAVIORS, FOOD CHOICES & FOOD PREFERENCES
⁃ HOW CHRONIC STRESS INCREASES YOUR DRIVE TO EAT, EATING BEHAVIORS & BODY FAT LEVELS
⁃ EMOTIONAL EATING & USING FOOD AS AN ESCAPE FROM YOUR EMOTIONS
⁃ HOW TO DEAL EMOTIONAL EATING BEHAVIORS & EPISODES
⁃ HOW MINDLESS EATING DRIVES UP CALORIE INTAKE & IMPACTS YOUR EATING BEHAVIORS
⁃ THE BENEFIT OF MINDFUL EATING
⁃ HOW BOREDOM INFLUENCES EATING BEHAVIORS
⁃ HOW TO REDUCE YOUR LIKELIHOOD OF EATING OUT OF BOREDOM
⁃ HOW SLEEP LOSS IMPACTS EATING BEHAVIORS, APPETITE & CALORIE INTAKE
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
EP. 102: HOW YOUR FOOD ENVIRONMENT IS LIMITING YOU FROM GETTING LEAN: TIPS TO IMPROVE YOUR ENVIRONMENT THAT WILL MAKE FAT LOSS DIETING EASIER
TOPICS FOR EPISODE 102:
⁃ INTRODUCTION TO THE LIFESTYLE FACTORS THAT ARE LIMITING YOU FROM GETTING LEAN AND STAYING LEAN
⁃ WHAT IS THE FOOD ENVIRONMENT?
⁃ ISSUES WITH OUR MODERN FOOD ENVIRONMENT
⁃ HOW YOUR ENVIRONMENT IMPACTS YOUR EATING BEHAVIORS
⁃ FACTORS WITHIN YOUR FOOD ENVIRONMENT THAT INFLUENCE YOUR EATING BEHAVIORS & CALORIE INTAKE
⁃ FACTOR 1: THE DISTANCE & PROXIMITY OF FOODS AROUND YOU
⁃ FACTOR 2: THE VISUAL FOOD CUES IN YOUR ENVIRONMENT
⁃ FACTOR 3: THE TYPES OF FOODS YOU’RE EXPOSED TO & HAVE ACCESS TO
⁃ HOW TO MODIFY & IMPROVE YOUR FOOD ENVIRONMENT: FOOD ENVIRONMENT OPTIMIZATION STRATEGIES
⁃ THE BENEFITS OF IMPROVING YOUR FOOD ENVIRONMENT
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
EP. 101: THE NUTRITIONAL FACTORS & DIETARY DECISIONS DRIVING YOU TO OVEREAT: THE HOW TO REDUCE OVEREATING SERIES PART 1
TOPICS:
⁃ INTRODUCTION TO THE TOPIC OVEREATING & WEIGHT GAIN
⁃ WHAT IS OVEREATING & HOW COMMON IS IT?
⁃ FACTORS THAT INCREASE OUR LIKELIHOOD OF OVEREATING & IMPACT OUR CALORIE INTAKE
⁃ HOW FOOD SELECTION & DIET QUALITY IMPACT EATING BEHAVIORS & CALORIE INTAKE
⁃ REASONS WHY EATING PROCESSED FOODS INCREASE OUR CALORIE INTAKE & LIKELIHOOD OF OVEREATING
⁃ HOW FOOD PALATABILITY IMPACTS OUR EATING BEHAVIORS & DRIVE TO EAT
⁃ THE SIGNIFICANT IMPACT EATING PROCESSED FOODS HAS ON OUR LIKELIHOOD TO OVEREAT & GAIN BODY FAT
⁃ RESEARCH ON HOW PALATABLE FOODS INCREASE OUR CALORIE INTAKE & PROPENSITY FOR FAT GAIN
⁃ HOW POOR FOOD CHOICES CAN INCREASE THE LIKELIHOOD OF OVEREATING DURING A FAT LOSS PHASE
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
EP. 100: HOW TO CUT THROUGH THE BS IN AN AGE OF MISINFORMATION: CELEBRATING 100 EPISODES OF PROVIDING CLARITY ON COMPLEX TOPICS & INFORMATION DISSEMINATION
TOPICS:
⁃ INTRODUCTION TO EPISODE 100
⁃ UPDATE ON TRAINING, NUTRITION & LIFE
⁃ THE GOAL OF THIS PODCAST & HOW WE’VE APPROACHED PROVIDING INFO OVER THE LAST 100 EPISODES
⁃ WHY I AIM TO EMPOWER THROUGH EDUCATION RATHER THAN ENGAGE IN ARGUMENTS ON THE INTERNET
⁃ OUR APPROACH TO INFORMATION DISSEMINATION
⁃ THE HARM DONE BY MISINFORMATION & DISINFORMATION ON NUTRITION & FITNESS RELATED TOPICS
⁃ HOW TO KNOW WHO TO TRUST & WHO IS AN EXPERT ON A TOPIC
⁃ WHAT TO LOOK OUT FOR WHEN CONSUMING CONTENT ONLINE
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
EP. 99: HOW TO GET BACK ON TRACK AFTER SLIPPING UP ON YOUR NUTRITION
TOPICS:
⁃ INTRODUCTION
⁃ DEFINING A SLIP UP
⁃ WHY SOME INDIVIDUALS TEND TO SLIP UP ON THEIR NUTRITION MORE THAN OTHERS
⁃ HOW I REACT TO CLIENTS GOING OFF PLAN
⁃ WHAT TO DO AFTER A SLIP UP TO DETERMINE WHY IT HAPPENED & WHAT CAN BE LEARNED FROM IT MOVING FORWARD
⁃ HOW TO TROUBLESHOOT SLIP UPS
⁃ HOW TO MINIMIZE YOUR LIKELIHOOD OF SLIPPING UP ON YOUR DIET IN THE FUTURE
⁃ HOW TO GET BACK ON TRACK AFTER A WEEKEND OF FALLING OFF
⁃ CLIENT CASE STUDY
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
EP. 98: TOP 10 NUTRITION MISTAKES THAT ARE MESSING UP YOUR MUSCLE GAIN GOALS & BUILDING PHASE PROGRESS
TOPICS:
THE INTENTION BEHIND GOING INTO A BUILDING PHASE
WHY YOU SHOULD PERIODIZE YOUR BODY COMPOSITION GOALS TO MAXIMIZE YOUR PHYSIQUE PROGRESSION
TOP NUTRITION MISTAKES MESSING UP YOUR MUSCLE GAIN PROGRESS
MISTAKE 1: TRYING TO STAY TOO LEAN YEAR ROUND & NEVER GETTING OUT OF A DEFICIT DESPITE WANTING TO GAIN MUSCLE
MISTAKE 2: NOT BEING WILLING TO EAT A SUFFICIENT AMOUNT OF CALORIES TO GAIN MUSCLE
MISTAKE 3: NOT STAYING IN A BUILDING PHASE LONG ENOUGH & APPROACHING A BUILDING PHASE LIKE A FAT LOSS PHASE
MISTAKE 4: EATING IN TOO LARGE OF A SURPLUS
MISTAKE 5: TAKING TOO FAST OF A RATE OF GAIN
MISTAKE 6: CREATING A WEEKLY SURPLUS BY UNDEREATING DURING THE WEEK & OVEREATING ON THE WEEKEND
MISTAKE 7: BEING TOO FLEXIBLE WITH YOUR FOOD CHOICES & EATING OUT TOO FREQUENTLY
MISTAKE 8: EXCESSIVE CHEAT MEALS
MISTAKE 9: NOT BEING CONSISTENT ENOUGH & SWINGING FROM EXTREME TO EXTREME IN TERMS OF YOUR COMMITMENT & CONSISTENCY TO THE PROCESS
MISTAKE 10: TRYING TO INTUITIVELY EAT
CLIENT CASE STUDY TAKING A LEAN BUILDING PHASE APPROACH
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
EP. 97: CALORIE INTAKE FOR MUSCLE GAIN: COMPARING LARGE VERSUS SMALL SURPLUSES & THEIR EFFECTS ON MUSCLE GROWTH & FAT GAIN
TOPICS FOR THIS EPISODE:
INTRO TO THE TOPIC
MISCONCEPTIONS AROUND CALORIE INTAKE FOR MUSCLE GAIN
RATE OF GAIN FOR MUSCLE GROWTH DURING A LEAN BUILDING PHASE
RESEARCH COMPARING FAST VERSUS SLOW RATES OF WEIGHT GAIN & THEIR EFFECTS ON MUSCLE GROWTH
RESEARCH ON LARGE VERSUS MODERATE CALORIE SURPLUSES & THEIR EFFECTS ON MUSCLE & FAT GAIN
THE MOST RECENT STUDY ON HOW CALORIE INTAKE IMPACTS MUSCLE GAIN BY HELMS ET AL.
LEAN BUILDING PHASE CLIENT CASE STUDY
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning -
EPISODE 86 ERIC HELMS: THE RELATIONSHIP BETWEEN WEIGHT GAIN & RATE OF MUSCLE GAIN: IS AN ENERGY SURPLUS NEEDED TO MAXIMIZE MUSCLE GROWTH?
TOPICS:
INTRO TO THE EPISODE
IS AN ENERGY SURPLUS NEEDED IN ORDER TO MAXIMIZE MUSCLE GAIN?
WHAT PREVIOUS WORK LAID THE FOUNDATION FOR YOUR RECENTLY RELEASED WEIGHT GAIN STUDY?
COVERING THE NEW WEIGHT GAIN STUDY BY HELMS ET AL. 2023
HOW TO TRACK MUSCLE GAIN PROGRESS IN THE REAL WORLD
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https://www.instagram.com/helms3dmj?igsh=bjNvc2Y5MDRhcncy
Follow Eric on IG: https://www.instagram.com/helms3dmj?igsh=bjNvc2Y5MDRhcncy -
EP. 95: THE BENEFITS OF TAKING A LEAN BUILDING APPROACH VERSUS A DIRTY BULKING APPROACH FOR GAINING MUSCLE: THE OPTIMAL RATE OF GAIN FOR MUSCLE GROWTH
TOPICS:
RECAP OF LAST WEEK’S EPISODE
INTRODUCTION TO THE TOPIC OF CALORIE INTAKE & RATE OF GAIN FOR MUSCLE GROWTH
THE NUTRITIONAL HIERARCHY OF IMPORTANCE FOR MUSCLE GROWTH
THE MOST COMMON MISTAKE MANY MAKE WHEN IT COMES TO HOW THEY APPROACH NUTRITION FOR MUSCLE GROWTH
COMPARING AND CONTRASTING A LEAN BUILDING VERSUS DIRTY BULKING APPROACH TO NUTRITION FOR MUSCLE GAIN
THE DRAWBACKS OF TAKING A DIRTY BULKING APPROACH DURING A BUILDING PHASE
THE ADVANTAGES OF TAKING A LEAN BUILDING APPROACH TO MUSCLE GAIN
WHERE TO CONNECT WITH US:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: [email protected]
Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack
Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning
Link to Charity Seminar: https://www.ironhouse615.com/registerseminar
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