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.

In this episode, they discuss tracking muscle growth, satellite cells' role in muscle hypertrophy, intermittent fasting for muscle building, natural ways to boost testosterone, and unrealistic study designs. They also touch on the effects of microgravity, reverse vs recovery diets, protein distribution for muscle growth, and banter about bald men in movies.

Topics discussed include benefits of exercise for memory, optimal amino acid profiles in protein sources, weight fluctuations while traveling, using 'exercise snacks,' training around lower back injuries, resistance training and protein intake for older adults, adjusting volume in training, applying evidence-based fitness concepts, and celebrating Dr. Helms' bodybuilding success.

Topics discussed in this podcast include regaining lost muscle, optimal caloric surplus, muscle growth for different body fat percentages, importance of hormone levels, step count targets for health, and the effectiveness of maintenance phases in fitness.

In this podcast, Dr. Eric Trexler and Dr. Eric Helms discuss translating research into practical decisions, preserving muscle during weight loss, benefits of exercise variety, adjusting calorie targets for bulking up, and Dr. Helms' contest prep diet.

The inaugural episode of MASS Office Hours discusses primates and obesity, cardio duration for health benefits, maintaining testosterone levels, carb recommendations for lifters, RIR and RPE ranges for strength trainees, dealing with lack of pump in the gym, rest-pause training, protein supplementation, and more.