Recomping, training frequency, calorie cycling & more [video interview]

In this video, one of Menno Henselmans’s clients and fellow digital nomad and fitness blogger, Mario Tomic (the guy in the featured image), interviews Menno about training for body recomposition.

00:36 Intro – Who is Menno Henselmans?

02:15 Body Recomposition (The so-called “holy grail” of diet and exercise) – Overview of the current state of the industry and practice. Can you gain muscle and lose fat at the same time?

08:25 Who should aim at a body recomposition?

13:36 How to estimate your real training age?

20:50 How to set up a program for gaining muscle and losing fat at the same time?

24:00 Can you lose body fat in a calorie surplus (lean bulk)?

26:12 Should you expect to be gaining strength and muscle mass on a cut?

31:00 Menno’s views on calorie cycling and how to implement calorie cycling into your diet

38:03 Interaction between Calorie Cycling and Training Volume and Frequency

42:26 High-frequency training for beginners (Pros and Cons)

48:34 Overtraining with high-frequency full body training

52:52 Menno’s stance on using de-loads and managing fatigue

1:01:58 Central fatigue vs. local fatigue – Which signals of overtraining to look out for?

1:07:00 Final words from Menno on work ethic and where you can find more of his work




  1. Steve says:

    Great interview Menno!
    One question though, you mentioned that in terms of Power lifting, practicing the big 3 lifts for speed/technique work at a 60% 1rm isn’t that efficient given the moving pattern doesn’t mimic lifting closer to your true 1rm (other coaches say the same as well), so how does an intermediate/advanced powerlifter do high frequency training while practicing the big 3 closer to there 1rm, especially the Dead lift? I’ve seen other coaches recommending the more advanced you are the less you should train your main lifts due to being closer to your genetic limit which requires more recovery? This is confusing topic lately :)


    • Glad you liked it, Steve. Overtraining can be avoided by i.a. incorporating exercise variety, not training close to failure and moderating total volume (independent from frequency). As per the interview, I’m not a fan of high frequency deadlifting though. The squat responds best to high frequency training.

  2. Marcos says:

    Is there an ideal macro distribution of meals between training? I mean, it would be better to consume a meal thats low on carbs before training or it Will be irrelevant?, same with post-workout, What about the recomendations of eat a low fat high carb meal after training?

  3. Pinpin says:

    Great interview as always.
    About the relationship between general stress and recovery capacity : being a stressful busy guy, meditation has made a significant difference for me. There is a lot of interesting research on it and its impact on cortisol, inflammation, mood.
    Without being a magical solution, I think that having a daily ritual where you are deeply relaxed can increase your weekly MRV, help you to make some serious Buddha gains and improve general well being.
    I’m interested in having your thoughts on it, given that the placebo effect is a very limitating factor for this kind of research.

    Anyway thanks a lot for sharing all this content, and keep making those hair gains !

    • Mindfulness therapy (meditation being the most common form) is legit. There’s a lot of quack research on it and of course the hippie self-hypnosis kind of hype, but the reduction in stress of mindfulness therapy has been well established.

  4. Zach says:

    Really enjoyed the podcast, Menno. You mentioned you are doing intermittent fasting. What is your typical feeding window and how many meals do you typically consume during that time frame? Is this mainly for convenience?


    • I don’t use feeding windows, as they can disrupt your biorhythm. My meal frequency generally varies from 3-4 but I go to 2 and 5 sometimes when it suits my schedule better. It varies greatly depending on where I live.

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