What About Protein Dosing? Uncensored Podcast

What do John and Brad say about protein dosing?

What do John and Brad say about protein dosing?

How much protein do you really need?

What is different about protein compared to carbs and fat?

Do you really need more protein?

Is there a limit to how much protein you should get?

Should athletes get more than the government recommended amount of protein?

Where does your waist measurement fit into how much protein?

How much does your body metabolize protein consumed all at once?

Does protein have a higher thermogenic effect?

What about protein being more satisfying for hunger?

What happens when people don’t eat enough protein?

What is the rate that protein oxidizes in the body?

How often should you eat protein?

What is the benefit of protein to fat loss?

Does it effect your metabolism?

How much protein is optimal?

What about how often you consume protein?

How much is too high or too low?

What is protein malnourished?

What is different about how much protein you need compared to a fitness competitor?

 

Listen to what John and Brad have to say about this topic:

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(If you are using Adonis Index Mobile, go to the left menu -> My products -> right menu -> Uncensored Season 3 -> enjoy, you can assign star to add it into Favorites for easier access next time, if you don’t have access to Uncensored Podcasts you can purchase Immersion Package inside the App Shop)

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How does the 80/20 rule VS Icing and Cake fit into Diet and Fitness? Uncensored Podcast

How does the icing and the cake fit into diet and fitness?

How does the icing and the cake fit into diet and fitness?

 

What is the cake and what is the icing?

What is the core of fat loss?

When do the little things about diet matter?

No matter what your goal what is the most important factor?

What about when you are stuck or on a plateau?

How much do you need to maintain?

What about what you need for fat loss?

How much do you really eat?

What are the three ways to eat?

When do the macro’s matter in your diet?

What the icing on the cake with workouts?

What is the cake?

What is the root of all of this?

When is playing with the icing beneficial?

What is finally the bottom line?

 

Listen to what John and Brad have to say about this topic:

IMMERSION Clients May Login and Download Podcast Here

(If you are using Adonis Index Mobile, go to the left menu -> My products -> right menu -> Uncensored Season 3 -> enjoy, you can assign star to add it into Favorites for easier access next time, if you don’t have access to Uncensored Podcasts you can purchase Immersion Package inside the App Shop)

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How To Get Ripped: Interview With Scott Tousignant

Bulking and cutting is a standard bodybuilding practice to gain muscle. But is it really necessary, does it really work? Even if it does work is it really worth it to gain fat and spend months and in some cases years overweight and ashamed of your body all in the name of gaining a few extra pounds?
Scott-T
Today I interview Scott Tousignant and we talk about his recent bulking experiment where he willingly gained fat in order to gain muscle. Scott tells us how it felt to go from being in the best condition of his life after placing 2nd in a bodybuilding show to being embarassed to take his shirt off at the pool.
Granted Scott might be overstating how ‘bad’ his condition got, but conditioning and the standards we set for ourselves is relative, and in Scott’s mind his body was not “shirt-off” beach ready any more, and he didn’t like it.
Listen in and find out what the verdict was on Scott’s bulking experiment and if he would ever recommend anyone else to gain fat in the name of muscle.
John
P.S. Scott’s training philosophy fit’s with the Adonis principles of proportion, check them out here: Scott Tousignant Training

Weight Gain And Muscle Gain Escalators Part Two – Sick vs Corrective Mentality

Here’s the next episode of the UNCENSORED Podcasts Season 2.

Today’s topic:  Weight Gain and Muscle Gain Escalators Part Two – Sick vs Corrective Mentality

There is a different degree of effort required to ascend the escalators vs staying at the top of the escalators.

There is a different degree of effort required to ascend the escalators vs staying at the top of the escalators.

Last time we talked about the muscle gain and fat gain escalators.  This is a new analogy and a better way of picturing what the process of muscle gain and fat loss is really like.

Today we will take the analogy further and talk about the process of getting to and staying at peak condition.

Specifically it’s the difference between viewing your body and the process from a ‘sick’ mentality vs a ‘corrective’ mentality.

There is a different degree of effort required to ascend the escalators vs staying at the top of the escalators.

Today we’ll talk about changing your mentality and what can and should be done to get to the top and stay there.

John

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What is Maintenance?

Here’s the next episode of the UNCENSORED Podcasts Season 2.

Today’s topic: Maintenance

 

What is Maintenance?

How do you enter maintenance mode? How long should you stay? Discover the answers to these questions and more.

What is maintenance?

The real answer is that you’re never actually just sitting in one spot at the exact same weight, and bodyfat %. You’re always fluctuating a little bit throughout the day, and throughout the year.

Maintenance is more of a transient state that you can dip in and out of when you you’re not necessarily trying to gain more muscle or burn more fat.

You can ‘hold’ and maintain a certain level of bodyfat and muscle for a given length of time and then get ready to push it hard again.

 The step-wise progression

In all the body transformations I’ve ever seen it’s always a step-wise pattern. This means you will improve for a given amount of time. Then you’ll need to take a break. Once you feel ready you can push forward again. The amount you move forward is dependent on your goals and how hard you expect to push things.

Thinking about maintenance is also about managing expectations and where you expect to go based on the energy you’re putting forward.

Moments of maintenance happen for many reasons including lifestyle factors, seasonal changes, periodic moments of being sick, and even generalized stress.

For example over the Thanksgiving/Christmas holiday season you may simply set a goal to just make it from nov to jan without gaining fat mass.

In this case you’re actually working to just maintain, and you’d probably have to consider it a win just to make through the holidays without gaining fat.

Maintenance is a mode you go into throughout the year, and it’s normal to go through phases of  “muscle growth vs muscle maintenance” and “fat loss vs maintenance.”

In this podcast we discuss what maintenance is, how to define what it is and how often you should expect to be in maintenance mode.

-John

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RMR Testing Results

Burning fat requires a caloric deficit. In simple terms this means you must consume less total calories that you expend/burn in a given period of time. Most diet/fitness commentators will speak in terms of calories per day, but this seems even too short of time frame for most people to keep on top of. I like to teach people to view their calorie needs on a weekly basis and try to create a deficit as measured from the stand point of their weekly calories instead of their daily calories.

This means you can have a day or two of being even or even slightly above your daily calorie total as long as you have more days below your calorie total need. This way you can bank on having a few days per week where you get to eat a little more than other days. You can more easily accommodate a social eating schedule in this pattern of higher calorie days and lower calories days vs a specific strict calorie total that is the same every day.

So, if you accept that a caloric deficit is what is required in order to reduce the amount of body fat you are carrying the first step is to get some sort of idea of how many calories your body needs to maintain your current weight. In most cases this number will be slightly above your Resting Metabolic Rate (RMR).

You can find many RMR calculators online with wildly different results, this is because these calculators are based on equations that have various assumptions built into them. They are good for producing an approximate average for ‘most’ people, but they are never 100% accurate for any one person. Add an even more erroneous ‘activity’ factor calculation and these calculators can have you believing that you need to eat hundreds of calories more than you really do.

Question: How do you find out what your RMR likely is?

Answer: Have it clinically tested!

RMR Test Via Indirect Calorimetry

This is me getting my RMR tested...We have to breathe into this machine for 10 mins

Brad and I went to get our RMR’s clinically tested and in todays podcast we’ll talk about the procedure, the results, and the inherent biases, and margin of error that are associated with even a clinical RMR test. It’s not perfect but it’s the closet estimate you’re going to get to your real RMR and depending where you live it’s not that expensive either.

John

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