Modified OMAD, Joint-Friendly Warm-Ups, and Muscle Retention While Cutting

Today’s show is an uncharacteristically anecdote-heavy episode of the podcast. After Greg shares some new Feats of Strength, Eric presents a Coach’s Corner segment about a modified version of the “one-meal-a-day” (OMAD) eating pattern. This strategy, which may be described as protein-sparing-modified-time-restricted-eating, aims to capitalize on the potential upsides of OMAD while attenuating the downsides. After that, Greg shares his own Coach’s Corner segment about joint-friendly warm-up strategies, which leads to a broader discussion about where anecdotal evidence fits within an evidence-based approach to training, nutrition, or content creation. Next, Eric answers a listener’s question about how to retain muscle while cutting. Finally, to close out the show, Greg recommends some people you should follow on social media, along with a new media recommendation. 

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:20)

Feats of Strength (4:43)

Coach’s Corner: protein-sparing-modified-time-restricted-feeding (modified OMAD) (6:45)

Coach’s Corner: joint-friendly warm-up strategies (25:16)

General discussion about where anecdotal evidence fits within an evidence-based approach to training, nutrition, or content creation (38:18)

Q&A: How to retain muscle while cutting (49:28)

• Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes
• Systematic Review and Meta-analysis: When One Study Is Just not Enough
• Lean mass sparing in resistance-trained athletes during caloric restriction: the role of resistance training volume

People to follow on social media (1:12:58)

• Ben Patrick, Ben Carpenter, Claire Zai, Emma Storey-Gordon

To Play Us Out: Media recommendation (1:24:41)

• Under the Banner of Heaven

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