SNR #162: Andrew Chappell, PhD – Examining Contest Prep Strategies Followed by Natural Bodybuilders

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SNR #162

Podcast: Play in new window | DownloadEpisode 162: Andrew Chappell, PhD of Sheffield Hallam University is on the show to discuss preliminary data looking into different nutritional strategies followed by natural bodybuilders. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts Guest Bio Andrew Chappell, PhD. Andrew is a Pro Natural Bodybuilder who has been training and competing for over 10 years. He competes with the Drug Free Athletes Coalition in professionally sanctioned contests and is previously a five time British Champion with the British Natural … Read More

SNR 161: Rob Lipsett – Building a Physique, Staying on Track When Travelling & Lessons from Competing

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SNR #161

Podcast: Play in new window | DownloadShare this episode on Facebook Episode 161: Dublin-based coach and fitness entrepreneur Rob Lipsett is on the show to discuss his journey, philosophies and work with clients. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts  Guest Bio Rob Lipsett is a personal trainer, physique competitor and fitness entrepreneur. Rob has built a loyal following based on giving insights into his own training and lifestyle, blended with handing out solid evidence-based information. In This Episode We Discuss: Lessons learned from competing … Read More

SNR #159: Phil Graham – The Diabetic’s Guide to Muscle, Fat Loss & Fitness

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snr-159

Podcast: Play in new window | DownloadShare this episode on Facebook Episode 159: Author of the Diabetic Muscle and Fitness Guide, Phil Graham, returns to the show to discuss how diabetics should eat and exercise if they want to gain muscle, lose fat or be healthy, without having their condition hold them back. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts  Guest Bio Phil Graham is the author of The Diabetic Muscle & Fitness Guide. Phil, a type 1 diabetic since his teenage years, has established … Read More

SNR #150: Are You Really a “Hard-Gainer”? – 5 Reasons For Not Gaining Weight

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Podcast: Play in new window | DownloadEpisode 150: Sigma coach Gar Benn lays out 5 reasons that really explain the notion of “hard-gainers” giving rise to some people feeling they can’t gain weight/muscle.  Click Here to Get Podcast Transcripts Sigma Nutrition & Performance Coaching Program Support the podcast on Patreon Click Here to Get Podcast Transcripts Enjoy this episode? Support the podcast on Patreon

SNR 149: Mike Israetel, PhD – Evidence-Based Healthy Eating Principles

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Podcast: Play in new window | DownloadShare this episode on Facebook Episode 149: Mike Israetel, PhD discusses the hierarchy of nutritional factors that have an affect on health, how this differs from just body composition goals and how to avoid getting married to any one diet method. Get the podcast on iTunes (iOS) Get the podcast on Stitcher (Android app) Get podcast RSS feed Click Here to Get Podcast Transcripts  Mike Israetel, PhD   Mike Israetel is currently a professor of Exercise Science at Temple University in Philadelphia, as well consulting nutritional and training for elite strength and combat athletes around the … Read More

SNR #139: Implementing Refeeds, Diet Breaks & Free Days

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SNR #139

Podcast: Play in new window | DownloadEpisode 139: Answering a listener question: “How do you use ‘days-off’ or ‘Diet-Breaks’ with clients?” Click Here to Get Podcast Transcripts Team 3DMJ Support the podcast on Patreon Click Here to Get Podcast Transcripts Enjoy this episode? Support the podcast on Patreon

The Pros and Cons of Aggressive Dieting [Calories Deficits #3]

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Copy of Drawing A Line In The Evidence-Based (3)

This is part 3 of a series of articles on caloric deficits. Make sure to read parts 1 & 2: Calorie Deficits #1: Understanding the Nuances of Energy Balance Is Slow & Steady Actually the Best Way to Diet? (Calorie Deficits #2) In part two of this series we discussed how fast rates of weight loss through large caloric diets CAN be used without loss much (if any) muscle mass. Especially in those with a decent amount of fat to lose. So should YOU use an aggressive diet? Let’s evaluate the pros and cons… The Pros of Aggressive Dieting Researchers at … Read More

Is Slow & Steady Actually the Best Way to Diet? (Calorie Deficits #2)

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slow and steady

“Many people advise to lose weight at a steady and moderate rate, and recommend not cutting calories too low, in order to preserve muscle mass”. That’s a line taken from an email I was sent a few weeks back. And it perfectly exemplifies a piece of supposed common sense. And at first glance this makes some degree of logical sense, right? With a slower the rate of weight loss, theoretically, you might expect to have more of that weight loss coming from loss of body fat as opposed to lean tissue. And the more aggressive you diet the greater the degree of muscle … Read More

Calorie Deficits #1: Understanding the Nuances of Energy Balance

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nuances of energy balance

Recently I received the following question from podcast listener Noah: “what is the best way to lose massive amounts of fat as fast as possible, without compromising gainz?” It should be inherently obvious to anyone familiar with the relationship between energy balance and body weight that to lose the absolute most amount of fat mass over a given time frame would mean creating the absolute largest energy deficit possible. But equally as obvious, is that creating the largest energy deficit possible (i.e. starvation + high activity) is neither practical nor is it desirable if we plan on holding onto muscle … Read More

Finding Wisdom Under a Bar: Powerlifting as a Teacher & Tool for Development

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Wisdom Under a Bar

It’s just 3 lifts. Just three uncomplicated, simple movements. Nothing changes. You aim to squat, bench and deadlift in the same manner you’ve done thousands of times before. But somehow powerlifting seems to have this intangible beauty to it that is hard to describe unless you “get it”. I’ve came to a point in my life where I’ve found powerlifting to be something that meshes perfectly with my personality. I’m now obsessed with the sport. That obsessive nature with stuff I get into is a common theme in my life. Thinking about it, I’m actually surprised it’s taken this long … Read More

An Open Letter To Neil Francis & The Irish Independent: Science, Scaremongering & Creatine

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Creatine Blog Post

Share this article on Facebook I didn’t really want to do this. Crazy articles related to nutrition/supplementation that pop up in the media regularly get sent my way. Most often I can see the unscientific nonsense straight away, remind myself my time is best spent on other things and avoid engaging with it. But somehow I now find myself writing this public response to one such opinion piece. In this particular case, for reasons I’ll mention later, I feel the need to sufficiently address an article published on the 22nd of November in the Irish Independent. The piece in question, penned by  journalist … Read More

Are You Sure You Want That Meal Plan?

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[This is a guest post by Rob Zand, an evidence-based personal trainer based in the UK and is part of the coaching team at Shredded By Science. Tweet him at @RZtraining] In the world of fitness and nutrition, meals plans are common place. There seems to be a reoccurring situation in the fitness industry. One that is unfortunate, shady and sometimes just wrong. It seems anyone and everyone is handing out meal plans. From self-professed models on Instagram to complete idiots out to make a quick few quid. The plans are FAR from individualised or bespoke. And those providing them are far from coaches … Read More

The Most Misleading Nutrition Statements in the History of Ever

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Let’s take a look at some common statements you’ve no doubt come across, that are perhaps a bit misleading… “Calories don’t matter, as long as you’re eating real food!” Sure, including more real food and less highly-refined foods in someone’s diet is a great way to both support health and fat loss (if that’s the goal). And we know plenty of people have made this change and transformed their physique. But let’s be clear why… More real/whole foods will generally (there are exceptions) mean higher satiety, more fibre, more protein, better blood sugar regulation and so an overall lower drive to overconsume. … Read More

SNR #37: Phil Graham – Using Science in Health & Bodybuilding Coaching

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SNR #37

Podcast: Play in new window | DownloadEpisode 37: Phil Graham is on the show to talk about how he applies science to his coaching to get amazing health and physique results with his clients. Phil Graham Phil Graham, has established himself as a highly respected competitive bodybuilder, performance nutritionist and personal trainer within the UK and Ireland Health and Fitness Industry. Phil prides himself on delivering intelligent holistic health, nutrition and training advice supported by strong academic credentials, continual educational research, hard earned experience and most importantly a solid reputation for achieving remarkable results. He has inspired and helped a … Read More