Energy Deficiency, Training Frequency, and Beginner Gains

In today’s episode, Greg and Eric provide an update about MacroFactor, their forthcoming nutrition app that is in the final stages of development. They also cover a variety of topics including relative energy deficiency, diet recovery, training frequency, beginner gains, the “constrained energy model,” ideal durations for bulking and cutting phases, and more.


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Time Stamps

Intro/Announcements (0:00).

MacroFactor update (8:14).

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

Feats of Strength (17:36)

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

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

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)

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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