MASS Office Hours

MASS Office Hours Episode 6 (Contest Preparation, Nutrition Tracking, Refeeds)

Oct 20, 2023

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.

57:45

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Episode guests

Eric Helms

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Episode notes

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Quick takeaways

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.

Introduction

3min

The Importance of Experience in Contest Prep

21min

Carbohydrate Prioritization and Refeed Strategies

15min

Reducing Step Count for Weight Loss and Cardiovascular Health

11min

Exploring the J Shaped Curve and Minimum Activity Levels for Health

4min

Effects of Holding Handrails on Exercise Performance and Calorie Burn

2min

Wrapping Up with Audience Interaction and Subscription Reminders

2min

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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