Energy Deficiency, Training Frequency, and Beginner Gains

The Stronger By Science Podcast

Greg and Eric provide an update about MacroFactor, their forthcoming nutrition app that is in the final stages of development (8:14). They also cover a variety of topics including relative energy deficiency, diet recovery (25:33), training frequency (41:14), beginner gains (55:49), the “constrained energy model” (1:29:15), ideal durations for bulking and cutting phases (1:06:35), and more.

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TIME STAMPS

Intro/Announcements (0:00).

MacroFactor update (8:14).

• Get more details and sign up for email updates on the MacroFactor "Coming Soon" page.

Road to the Stage/Road to Enlightenment (8:57)

• Monk Yeshe Rabgye's website

Feats of Strength (17:36)

• Abhimanyu Mishra, 12, becomes youngest grandmaster in chess history
• Chris Yip pulls 350 kg/772 lbs at 70 kg/154 lbs BW

Research Review: Recovering from a diet or relative energy deficiency (25:33)

• A Review of Nonpharmacological Strategies in the Treatment of Relative Energy Deficiency in Sport
• The Metabolic Adaptation Manual: Problems, Solutions, and Life After Weight Loss

Research Review: Training frequency for strength gains (41:14)

• Effects of Variations in Resistance Training Frequency on Strength Development in Well-Trained Populations and Implications for In-Season Athlete Training: A Systematic Review and Meta-analysis
• Individual Muscle Hypertrophy and Strength Responses to High vs. Low Resistance Training Frequencies

Q&A (55:30)

Is it possible to make “beginner gains” after years of training if you spent your first years of training with an ineffective approach to exercise and nutrition? (55:49)

What's your take on short bulk/cut cycles? (1:06:35)

Is it a good idea to use caffeine as an ergogenic aid if you can only train in the evening? (1:20:53)

What do Greg and Eric’s cardio routines look like? Have they ever competed in endurance sports? (1:23:43)

Any thoughts about Pontzer's "constrained energy model" and its implications for folks trying to use exercise to increase calorie burn? (1:29:15)

• Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans

It is often said that one pound of fat loss corresponds to a deficit of around 3500 kilocalories. What about one pound of muscle loss? Is it possible to gain weight in an energy deficit, or to lose weight in an energy surplus? (1:41:04)

What are the most common errors that you see people make when interpreting statistics? (1:45:17)

To Play Us Out: Media recommendations from Greg (1:59:51)

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RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
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