MASS Office Hours Episode 6 (Contest Preparation, Nutrition Tracking, Refeeds)
Oct 20, 2023
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Dr. Eric Helms, a bodybuilding and nutrition tracking expert, joins MASS Office Hours to discuss contest preparation, nutrition tracking, refeed days, step count adjustments, and dieting experiences. They explore how dieting gets easier with practice, various nutrition tracking methods, the benefits of refeeds during fat loss, and practical notes on cardio modalities.
Tracking step count is not a primary driver of fat loss and should be gradually adjusted based on individual needs.
Refeeds can benefit bodybuilding preparations by enhancing appetite regulation, metabolic adaptation, and performance.
Reducing step count gradually can help monitor weight changes and hunger levels, focusing on developing healthy activity and energy intake habits.
Deep dives
Importance of tracking step count and reducing excessive step counts
Tracking step count can provide a general measure of activity, but it should not be seen as a driver of fat loss. Excessive step counts, such as 25,000 steps a day, can be time-consuming and potentially fatiguing. If the goal is to reduce step count without gaining weight, it is important to make gradual adjustments. A rough estimate is that 1 mile of walking/jogging burns about 100 calories and equates to roughly 2,000 steps. Reducing step count by around 2,500 to 5,000 steps can result in a caloric reduction of about 125 to 250 calories. However, it is essential to consider individual factors and not solely rely on numerical calculations.
The role of refeeds during bodybuilding preparations
Refeeds can be beneficial during bodybuilding preparations to alleviate stress and enhance sustainability. They can improve appetite regulation, metabolic adaptation, and performance. Refeeds can be strategically timed around high-priority training sessions to provide extra energy. The duration and frequency of refeeds should be customized based on individual needs and goals. It is recommended to consult with a coach or consider individual responses and feedback from the body to determine the optimal approach for incorporating refeeds.
Strategies for reducing step count without gaining weight
To reduce step count without gaining weight, it is important to make gradual adjustments and monitor individual responses. Assess whether the current step count is excessive and potentially impacting other areas of life. Start by gradually decreasing step count by around 2,500 to 5,000 steps and monitor changes in weight and hunger levels. Focus on qualitative eating habits and consider professional guidance to ensure a healthy relationship with step count, activity level, and energy intake.
Considerations for step count during bodybuilding prep
During bodybuilding preparations, step count can serve as a general measure of activity levels. The recommended step count ranges from 7,000 to 12,000 steps a day, depending on individual factors. It is important to consider overall health, hunger regulation, and metabolic regulation when determining optimal step counts. Steps should not be used solely as a driver of fat loss, but as a component of a comprehensive approach to body composition goals. Adjusting step count can also provide an opportunity to focus on maintaining muscle mass and strength during prep.
The effect of holding onto railings during exercise
Holding onto railings during exercise, such as incline treadmill or stairmaster workouts, can significantly reduce the energy expenditure of the activity. It is important to avoid relying on railings to ensure accurate energy expenditure estimations and to maximize the benefits of the exercise session. If balance is an issue, it is recommended to use handrails for safety purposes, but still be mindful of energy expenditure discrepancies.
In episode 6 of MASS Office Hours, Dr. Eric Trexler is joined by Dr. Eric Helms. They cover a variety of topics related to bodybuilding and fat loss, including nutrition tracking, refeed days, step count adjustments, how they’ve gotten better at dieting over time, and much more.
The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!
Our next episode will begin at 7pm on October 25. If you'd like to submit a question, please use this link:
https://forms.gle/9Ah39mefs8cuVa9H7
Time stamps:
0:00 Introduction
3:10 Why dieting gets easier with experience
10:25 Various approaches to nutrition tracking
25:58 Refeeds during fat loss
39:33 Adjusting step count and nutrition targets
52:05 A practical note on inclined cardio modalities
55:46 Concluding remarks
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