SideSteel Member

To the OP I have a few points to add: 1) I'd consider never going to mercola.com again. He's a complete shill/huckster and he does more harm than good. 2) Regarding your original question I'd primarily base this on personal preference and adherence and if there truly are ZERO differences to you as far as preferences go I…

Training while or for glycogen depletion may increase acute fat oxidation during the training bout but that doesn't necessarily translate to greater total fat loss over time compared to training fed. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/

Yep. I don't have before/after photos but I'm pretty sure she had some pretty significant measurement changes at the same BW. I'm of the opinion that unless you're highly advanced you're very likely to successfully recomp to some extent if you keep training and making progress and you don't have a completely idiotic diet.

I think the majority of people will likely experience better gym performance with moderate to high carb intakes. And this likely matters a great deal over extended periods of time.

Yes, the before was when she first contacted me. She was already lean but wanted to get leaner before moving into a surplus. We cut from 137 to 129 then did a really patient and small surplus and we are still at it. But it's worth noting that a lot people CALL a really small surplus a "recomp" even though by definition…

Also regarding Susan (the first person I posted, not the shredded one) -- the after photo is 15+lbs heavier -- just pulled stats and she's 158 in the before photo and ~174 in the after.

Thanks. The really lean client (jen) is a freak of nature as far as metabolic rate goes. She maintains weight on something like 20 cals/lb. It's stupid as hell lol

What is most noticeable here, to me at least, is that she is NOWHERE EFFING CLOSE to needing to cut. So we've gained 7lbs from 129 to 135 and she is leaner than she was when she started the initial diet from 137 down to 129. Which means we can stay in a surplus for another.... year lmao.

If you are already fairly lean I would consider doing a rather gradual/slow bulking phase, I actually have a lean female client who we've been doing a REALLY slow bulk, damn near recomping honestly, given how slow her rate of gain is. What you are seeing here is the before photo, we dieted down from 137 to about 129 and…

She's actually heavier in the after photo here, I'll see if I can dig up stats as I posted this on facebook a while ago.

Thanks for bumping this, I did in fact miss this. I actually haven't had many clients at all who intentionally recomp, however I do have some examples of clients who have struggled with diet but have done very well with resistance training, and we've done comparisons over the months with some pretty great changes in…

It's mainly due to: 1) Deads being harder to recover from for MOST people. 2) Squats tend to drive deadlift performance for MOST people. Unfortunately for me, #1 is absurdly true and #2 isn't, lol <--- Squat = Deadlift club. Anyway, most of my powerlifters train at a 3/3/2 frequency on S/B/D and some are at 3/4/2 (which…

I glanced at the program template without looking at the specific volume and load assignments and I generally like it. My very vague/general advice would be to increase training frequency on main movements. Something like 3/week squats, 2-4/week bench, 1-2/week deadlift. The program you listed looks like 3/2/1 on S/b/d.

If people say they don't like to lift weights because it's boring, they're just making excuses. If people say they don't like to swim because it's boring, they're just making excuses. If people say they don't like to climb mountains because it's boring, they're just making excuses. Do you see how ridiculous this is?…

If your goal is to not lose muscle I would speculate that you'll be fine provided that you're consuming adequate protein throughout the remaining meals.

I would not recommend going lower than about 130 g of protein and I would not recommend going lower than about 45g fat And I don't intend for that to be a specific or exact recommendation, those are just what I would consider to be reasonable minimum targets and then you would adjust from there based on satiety, personal…

Just for perspective sake, the LOWEST I would START your calorie intake at for fat loss would be around 1650 calories. I'm basing that on your current weight and activity. Now, it's possible you would need to go lower than this, but I would consider this the lowest reasonable starting point.

Sorry, I misunderstood the make-up part. So you can ignore that section of my reply, lol I would ask for some clarification for sure. Do you mind telling me your current weight and how active you are in general?

Lately I've become more and more hesitant to comment on what other coaches do, only because I've seen all kinds of examples where there could be misunderstandings or missing information. In this case let me be incredibly clear that I only base these comments on the provided information: 1) The fact that he sells…

I'm not sure if I was clear with my original post based on your reply here so let me try to re-word things. If you cannot run due to limited flexibility, or you cannot tie your shoes because you can't bend over, or you cannot perform some other specific task due to lacking mobility, you should do what you need to do in…

There's a benefit if you are obtaining necessary mobility to perform specific tasks. Sometimes that's highly specific.

Hi Dylan, We can say with good reliability that dietary adherence is a critical factor to success with weight loss. As such, I disagree with the above as being "general advice" that will be a good fit for everyone. Reducing all beverages to "water only" eliminates plenty beverages that are zero or very low calorie that are…

I think the main issue with personal training is that it's a profession with a rather low barrier to entry and it's also one with pretty big differences from certification to certification in terms of what is taught followed by very little regulation to make sure that a trainer is actually teaching what they are supposed…

This photo is me, but I'm in a stranger's house and I took their underwear.

Regarding foam rolling, there's some evidence that it may reduce soreness and cause an increase in short term flexibility. However, the mechanisms for this aren't clearly understood (it's not changes to fascial plasticity). Having said that (and I literally just got done recording a podcast where we talked about this) I…

Yes, I think my recommendation is appropriate. I also don't think you should be eating more protein than carbs although the ratio of the two in comparison to each other isn't necessarily all that important.

I think it's likely sub-optimal for the majority of people, but if you enjoy it and you can train fine that way, have at it.

I think there might be a communication disconnect somewhere here. Training elicits adaptations. Basically, those adaptations can lead you to possibly grow bigger muscles, possibly get stronger, improve work capacity, improve cardiovascular endurance, etc. The goals you have provided aren't related to the training program…

Here's a few things to consider: First, you need enough protein to promote muscle retention. Any protein beyond that is fine and if you'd like to include a little buffer in there, cool. Additional protein COULD promote satiety too but at some point, excess protein is just expensive carbohydrate and you're better off just…