Ep 353 - How To Actually Embrace Long-Term Dietary Changes
In this conversation, Eric Helms reflects on his recent competition experience, discussing the nostalgia of returning to a familiar stage and the significance of competing at a pro level. He emphasizes the importance of mindset during contest prep and the challenges of transitioning from a dieting phase to maintenance. The discussion also covers the psychological aspects of maintaining weight loss and the need for a lifestyle that supports health and fitness. Eric shares insights on setting realistic goals and the importance of community in the bodybuilding journey. In this conversation, Trexler and Helms delve into the complexities of dieting, weight maintenance, and the psychological challenges that accompany lifestyle changes. They discuss the importance of acceptance and compromise in post-diet life, the struggle of reintegrating comfort foods, and the need for empathetic approaches to dieting. The dialogue also touches on social eating dynamics and practical tips for navigating dietary choices in group settings, emphasizing the importance of self-awareness and honest conversations about food and lifestyle.If you're in the market for some gym gear or apparel, please support our friends over at elitefts.com and use code "MRR10" for 10% off your orderChapters:00:00 The California Muscle Mayhem Experience8:20 Personal Reflections15:40 Discussion on Food Choices and Post-Competition Plans24:38 Post-Diet Mentality and Maintenance Challenges44:13 Finding Balance in Dietary Lifestyle Changes58:39 Making Goal-Directed Food Choices1:08:57 Striking a Balance With Step Counts1:10:50 Energy Expenditure Scaling By Body Weight/Size1:13:32 When People Criticize Your Dietary Choices
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1:26:04
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1:26:04
Ep 352 - Q&A (Protein, Mini-Cuts, and More)
In this episode of Iron Culture, Eric Trexler and Dr. Eric Helms discuss Helms' upcoming bodybuilding competition, his preparation journey, and the importance of nutrition and recovery. They delve into various topics including auto-regulated dieting, GI issues, mini cuts, step counts, energy expenditure, and more.If you're looking for some gym gear or apparel, please be sure to support our friends over at elitefts.com (and use code "MRR10" for 10% off your order)Chapters00:00 Introduction (Helms bodybuilding plans and updates)12:38 new MASS issue (and importance of expectancy effects)27:13 mini-cuts (pros and cons)35:33 overcoming low appetite while bulking39:53 Helms updated protein targets44:26 Lead in protein supplements (and using EAAs as your main protein source)52:33 Cardio approaches (substrate utilization and recovery considerations)1:00:44 Dealing with insufficient sleep1:07:26 Relationship between step count and energy expenditure
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1:21:28
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1:21:28
Ep 351 - New Research on Constrained Model and NSAIDs
In this episode of Iron Culture, Eric Trexler and Eric Helms discuss significant updates in fitness research, particularly focusing on the constrained energy expenditure model and the effects of NSAIDs on muscle hypertrophy. They also revisit a prior episode about PhDs (how they're obtained and what they mean) by discussing the international differences in PhD programs.If you're in the market for some gym gear or apparel, be sure to support our friends at elitefts.com and use code "MRR10" for a 10% discount.Chapters00:00 Intro5:11 Constrained Energy Expenditure Model (background)18:54 Did new research "debunk" the constrained model?35:05 New Insights on NSAIDs and Muscle Hypertrophy46:03 Caution with NSAIDs: Risks and Benefits50:10 Understanding International PhD Structures
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1:18:43
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1:18:43
Ep 350 - Eric Helms Returns
In tonight's episode of Iron Culture, Dr. Eric Helms returns with stories from his competition and associated travels. Topics include jet lag, dehydration, miscalculated use of laxatives and sleep aids, getting stitches in a Taiwan emergency room, autographed Eric Helms trading cards, Eric's 5th place finish at a pro show, autoregulated dieting, and much more.If you're in the market for some new gym gear or apparel, be sure to check out our friends at elitefts.com - use our code (MRR10) for a 10% discount.Time stamps0:00 Intro5:06 Bodybuilding "stars" in Taiwan (and autographed Eric Helms trading cards)22:13 Navigating jetlag29:48 Helms getting stitches in Taiwan34:08 Inadvisable use of laxatives41:47 Show placings54:30 "Autoregulated dieting"
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1:08:23
Ep 349 - Elite Weightlifting: An Inside Look (ft. Wil Fleming)
In this episode of Iron Culture, Eric Trexler interviews Wil Fleming, a level five senior international coach with USA Weightlifting. They discuss Wil's journey into Olympic weightlifting, the importance of mental resilience, and the technical aspects of teaching Olympic lifts. Wil shares insights on managing arousal levels during competitions, the significance of routines, and many other factors that contribute to successful weightlifting at the highest level.Be sure to support our friends over at elitefts.com by using our discount code (MRR10) to save 10% on your next order of lifting gear or apparel.Head over here to check out Wil's new book:www.strongmindtraining.comChapters0:00 Introduction2:42 The Journey into Olympic Weightlifting7:28 Teaching the Olympic Lifts: Progressions and Prerequisites32:10 Mental Aspects of Weightlifting: Building Resilience48:22 The Importance of Pre-Performance Routines54:30 Mentally Preparing for Setbacks in Competition58:32 Managing Arousal Levels in Competition1:05:42 Water cuts in weightlifting1:09:42 Final Thoughts and Book Info
Iron Culture was started as a means of exploring the world of physical culture and attempting to distill a unified philosophy of lifting and to help listeners find greater meaning from the iron. It focuses on dispensing practical, useful information to the listener, bouncing from history, to philosophy, to contemporary lifting culture issues, to science.
Iron Culture is proudly presented by the MASS Research Review.
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