EP. 98: TOP 10 NUTRITION MISTAKES THAT ARE MESSING UP YOUR MUSCLE GAIN GOALS & BUILDING PHASE PROGRESS TOPICS:THE INTENTION BEHIND GOING INTO A BUILDING PHASEWHY YOU SHOULD PERIODIZE YOUR BODY COMPOSITION GOALS TO MAXIMIZE YOUR PHYSIQUE PROGRESSIONTOP NUTRITION MISTAKES MESSING UP YOUR MUSCLE GAIN PROGRESSMISTAKE 1: TRYING TO STAY TOO LEAN YEAR ROUND & NEVER GETTING OUT OF A DEFICIT DESPITE WANTING TO GAIN MUSCLEMISTAKE 2: NOT BEING WILLING TO EAT A SUFFICIENT AMOUNT OF CALORIES TO GAIN MUSCLEMISTAKE 3: NOT STAYING IN A BUILDING PHASE LONG ENOUGH & APPROACHING A BUILDING PHASE LIKE A FAT LOSS PHASE  MISTAKE 4: EATING IN TOO LARGE OF A SURPLUSMISTAKE 5: TAKING TOO FAST OF A RATE OF GAINMISTAKE 6: CREATING A WEEKLY SURPLUS BY UNDEREATING DURING THE WEEK & OVEREATING ON THE WEEKENDMISTAKE 7: BEING TOO FLEXIBLE WITH YOUR FOOD CHOICES & EATING OUT TOO FREQUENTLYMISTAKE 8: EXCESSIVE CHEAT MEALS MISTAKE 9: NOT BEING CONSISTENT ENOUGH & SWINGING FROM EXTREME TO EXTREME IN TERMS OF YOUR COMMITMENT & CONSISTENCY TO THE PROCESSMISTAKE 10: TRYING TO INTUITIVELY EAT CLIENT CASE STUDY TAKING A LEAN BUILDING PHASE APPROACHWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

EP. 97: CALORIE INTAKE FOR MUSCLE GAIN: COMPARING LARGE VERSUS SMALL SURPLUSES & THEIR EFFECTS ON MUSCLE GROWTH & FAT GAINTOPICS FOR THIS EPISODE:INTRO TO THE TOPICMISCONCEPTIONS AROUND CALORIE INTAKE FOR MUSCLE GAINRATE OF GAIN FOR MUSCLE GROWTH DURING A LEAN BUILDING PHASERESEARCH COMPARING FAST VERSUS SLOW RATES OF WEIGHT GAIN & THEIR EFFECTS ON MUSCLE GROWTHRESEARCH ON LARGE VERSUS MODERATE CALORIE SURPLUSES & THEIR EFFECTS ON MUSCLE & FAT GAINTHE MOST RECENT STUDY ON HOW CALORIE INTAKE IMPACTS MUSCLE GAIN BY HELMS ET AL.LEAN BUILDING PHASE CLIENT CASE STUDYWHERE TO CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Email: Bdacruzfitness@gmail.comFollow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

Guest Eric Helms, fitness expert and researcher, discusses the relationship between weight gain and rate of muscle gain. They cover the new weight gain study by Helms et al. and explore the impact of energy surpluses and deficits on lean mass accretion and fat gain. They also discuss the limitations of calculating lean mass gain and the importance of considering individual differences in research studies. Additionally, they explore the benefits of tracking progression in compound and isolation movements.

EP. 95: THE BENEFITS OF TAKING A LEAN BUILDING APPROACH VERSUS A DIRTY BULKING APPROACH FOR GAINING MUSCLE: THE OPTIMAL RATE OF GAIN FOR MUSCLE GROWTH TOPICS: RECAP OF LAST WEEK’S EPISODE INTRODUCTION TO THE TOPIC OF CALORIE INTAKE & RATE OF GAIN FOR MUSCLE GROWTH THE NUTRITIONAL HIERARCHY OF IMPORTANCE FOR MUSCLE GROWTH THE MOST COMMON MISTAKE MANY MAKE WHEN IT COMES TO HOW THEY APPROACH NUTRITION FOR MUSCLE GROWTH COMPARING AND CONTRASTING A LEAN BUILDING VERSUS DIRTY BULKING APPROACH TO NUTRITION FOR MUSCLE GAIN THE DRAWBACKS OF TAKING A DIRTY BULKING APPROACH DURING A BUILDING PHASE THE ADVANTAGES OF TAKING A LEAN BUILDING APPROACH TO MUSCLE GAIN WHERE TO CONNECT WITH US: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Email: Bdacruzfitness@gmail.com Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning Link to Charity Seminar: https://www.ironhouse615.com/registerseminar

EP. 94: BUILDING VERSUS CUTTING PHASES: THE BENEFITS OF GETTING OUT OF A MINDSET OF RESTRICTION & INTO A MINDSET OF ABUNDANCE & ADDITIONTOPICSINTRODUCTION TO THE TOPICWHY YOUR SUMMER BODY IS BUILT IN THE WINTERTHE BENEFITS OF GOING INTO A BUILDING PHASE TO IMPROVE YOUR LONG-TERM PHYSIQUE OUTCOMESTHE GOAL OF A BUILDING PHASEWHY WE WANT TO BE OUT OF A DEFICIT TO MAXIMIZE MUSCLE GAIN & WHY YOU’RE NOT GOING TO DIET YOUR WAY TO A MORE MUSCULAR PHYSIQUETHE BENEFIT OF GOING UP TO MAINTENANCE CALORIES & BEYOND FOR MUSCLE GAINWHY YOU WANT TO BE IN A SLIGHT SURPLUS TO MAXIMIZE MUSCLE GAINCOMPARING THE RATE OF MUSCLE GAIN VERSUS THE RATE OF FAT LOSSWHY SLOW & STEADY IS THE BEST APPROACH FOR FAT LOSS & MUSCLE GAINHOW EASY IT IS TO CUT FAT VERSUS GAIN MUSCLETHE IMPORTANCE OF BUILDING A FOUNDATION OF MUSCLEWHERE YOU CAN CONNECT WITH US:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

EP. 93: DR. SCOTT STEVENSON: IS THERE AN UPPER LIMIT TO PROTEIN STIMULATED MUSCLE ANABOLISM? BREAKING DOWN THE RESEARCH ON PROTEIN INTAKE & MUSCLE PROTEIN SYNTHESIS TOPICS COVERED: ▪️INTRODUCTION TO THE TOPIC ▪️REVIEWING THE NEW PROTEIN STUDY MAKING HEADLINES REGARDING THERE BEING NO UPPER LIMIT TO THE ANABOLIC RESPONSE OF PROTEIN INGESTION- TROMMELEN ET AL. 2023 ▪️HOW ARE SOME OF THE FINDINGS OF THIS STUDY BEING POTENTIALLY MISINTERPRETTED? ▪️WHERE DOES THE CLAIM THAT THE CAP TO PROTEIN INTAKE PER MEAL TO MAXIMIZE ANABOLISM IS 20 G IN A SITTING? ▪️OTHER STUDIES PRIOR TO THIS NEW STUDY THAT FOUND THAT ANABOLISM WASNT CAPPED AT 20 G PER MEAL ▪️THE BENEFIT & DATA ON PROTEIN DISTRIBUTION & PROTEIN PACING ▪️WHAT IS THE MUSCLE FULL EFFECT AKA PROTEIN REFRACTORY PERIOD? ▪️WHY WE NEED TO DIFFERENTIATE PROTEIN STUDIES USING WHEY VERSUS WHOLE FOOD PROTEIN SOURCES? WHERE TO FIND US: Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning Follow Scott on IG: https://www.instagram.com/fortitude_training?igsh=MTAzbXBhc2N3MWZ0Zw=

This podcast explores nutritional periodization and how it can be used to enhance progress and physique development. Topics include transitioning between goal-specific phases, practicing eating at maintenance during fat loss, improving body composition progress through periodization, and the benefits of running a maintenance phase.

EP. 91: THE PRE-FAT LOSS PRIMER PHASE: WHY A HEALTHY BODY IS A RESPONSIVE BODY/HOW TO PROMOTE METABOLIC RESTORATION, RECOVERY & RESILIENCE TOPICS: MY MISSION WITH COACHING & THE GOAL BEHIND MY HEALTH CENTRIC COACHING MODEL A COMMON SITUATION I ENCOUNTER WITH NEW CLIENTS WHO COME TO ME WHY A HEALTHIER BODY IS A MORE RESPONSIVE BODY WHAT IS A PRE-FAT LOSS PRIMER PHASE & WHY DO I USE THEM WITH CLIENTS WHO HAVE THE GOAL OF LOSING BODY FAT WHO WOULD BENEFIT FROM DOING A PRIMER PHASE THE GOALS OF A PRIMER PHASE THE BENEFITS OF DOING A PRIMER PHASE BEFORE A FAT LOSS PHASE CLIENT PRIMER PHASE CASE STUDY WHY YOU WANT TO COAX THE BODY NOT FORCE IT Where to find us and engage with us Follow Brandon on IG: https://www.instagram.com/brandondacruz_/ Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblack Follow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning

Explore the importance of properly fueling yourself throughout the day, the negative effects of skipping meals, the drawbacks of resistance training in a fasted state, the impact of fasting on fat loss and muscle retention, and the benefits of eating breakfast. Highlight the importance of protein-centered pre-workout fueling, the negative impacts of low energy availability and fasting on training and hormone levels, and the drawbacks of skipping breakfast on physical activity and training performance.

EP. 89: WHY YOU NEED TO BREAK THE CYCLE OF CHRONIC DIETING TO SET YOURSELF UP FOR BETTER BODY COMPOSITION IN THE FUTURETOPIC’S COVERED IN TODAY’S EPISODE:INTRODUCTION TO THIS TOPICWHAT IS THE PURPOSE OF NUTRITION WHEN IT COMES TO BODY COMPOSITION IMPROVEMENTWHAT HABITS INCREASE THE RISK OF ENERGY DEFIENCY & DECREASED RESPONSIVENESS TO DIETINGHABIT 1: BEING HYPERFOCUSED ON YOUR SCALE WEIGHT AS THE BE-ALL END-ALL METRIC OF PROGRESSHABIT 2: GOING BETWEEN CYCLES OF UNDEREATING TO OVEREATINGHABIT 3: FOLLOWING FAD DIETSHABIT 4: ELIMINATING ENTIRE MACRONUTRIENT AND/OR FOOD GROUPS OUT OF YOUR DIETHOW LOW CARBOHYDRATE AVAILABILITY IMPACTS THYROID PRODUCTIONHABIT 5: SKIPPING MEALS & GOING EXTENDED PERIODS OF TIME WITHOUT EATING WHICH CAN RESULT IN WITHIN DAY ENERGY DEFICIENCYWHY YOU SHOULD BE PERIODIZING YOUR NUTRITION & PHYSIQUE GOALSWhere to find us and engage with usFollow Brandon on IG: https://www.instagram.com/brandondacruz_/Follow Jeff on IG: https://www/instagram.com/jeffunbreakableblackFollow Ironhouse on IG: https: //www.instagram.com/ironhousestrengthconditioning