Getting Lean Mass in a 500 Calorie Per Day Deficit

In this week’s episode, Eric presents a Coach’s Corner segment about how to set up a diet for body recomposition. After that, Greg shares a research review about eating french fries, which kicks off an in-depth discussion about how to interpret different types of research, ranging from animal models and epidemiology to randomized controlled trials and meta-analyses. Finally, Greg and Eric discuss a very remarkable Feat of Strength to close out the show.

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage (1:27)

Coach’s Corner: How to set up a diet for body recomposition (4:17)

• Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?
• Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training
• Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program
• Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression

Research Review: French-fried potatoes consumption and energy balance: a randomized controlled trial. (28:32)

• French-fried potatoes consumption and energy balance: a randomized controlled trial

General discussion on interpreting different types of research (48:49)

Q&A: What’s the advice/viewpoint you’ve shared over the years that you most regret giving? Something you’ve totally changed your perspective on, and are embarrassed for ever having said out loud? (1:07:52)

To Play Us Out: It appears that the 800lb raw bench press barrier has unofficially been broken (gym lift) (1:19:44)

• Video of the lift

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