Nutrition

Workout nutrition does matter; high frequency bodybuilding & more

Workout nutrition does matter; high frequency bodybuilding & more

“What’s the best training and diet program?” In the current fitness industry, there seem to be only 2 approaches to program design. On the one hand we have the nihilist science crowd who do not deviate from the ‘optimal system’ other than for practical considerations. Here identical clients will rightfully get the same program, but so will an old male […]

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How can you gain muscle while losing fat & more [interview]

How can you gain muscle while losing fat & more [interview]

After my 3 recent interviews by Italian groups, next up is a short interview by the Turkish website Agir Saglam. The topics are: The Bayesian Bodybuilding philosophy The mechanism of how you can build muscle and lose fat at the same time Intermittent fasting   You can read the full interview in Turkish here. Below I’ve posted the English original. […]

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Energy balance myths: Why you can gain fat in a deficit

Energy balance myths: Why you can gain fat in a deficit

In my previous article I debunked the myth that you can’t lose fat and build muscle at the same time. You can and most people should. And that’s not the only major misconception surrounding thermodynamics and the energy balance principle.   Myth: Energy balance dictates weight change If you are in negative energy balance, your body will burn some of […]

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Can you gain muscle and lose fat at the same time?

Can you gain muscle and lose fat at the same time?

We live in sad times for bodybuilding. Although broscience is finally losing face, it’s being replaced by what I can only describe as bodybuilding nihilism (‘nothing-ism’). Nothing supposedly matters. Nutrient timing? Just eat when you feel like eating. Full-body or split training? Whichever you prefer. Eating clean? Bro, what has washing your food got to do with anything?   Skepticism […]

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Eric Helms & protein: a research review

Eric Helms & protein: a research review

“But Menno, what about Eric Helms’s research proving that you need more protein in a deficit? Doesn’t that show your literature review about the optimal protein intake is wrong?” – Random person, every day   Let’s review the research Eric Helms did on how much protein you need when cutting. He published a literature review and an experimental study as […]

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Carbs vs. fat: the final answer? [Study review]

Carbs vs. fat: the final answer? [Study review]

A new study has emerged that spells the final verdict on the everlasting carbs vs. fat debate.   The study is titled “Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity“. As the title suggests, the researchers got a group of obese people to reduce their energy intake by 30% […]

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Under the Bar [Interview]

Under the Bar [Interview]

This podcast kind of slipped under the radar. The guys from Under the Bar interviewed me about protein intake, science vs. practical experience, gaining fat and losing muscle at the same time, ketogenic dieting, supplements and a bunch of other things including *drum roll please* the satiety index of potatoes.  

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