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#17 - 3DMJ & Flexible Dieting, Part 1

The Barbell Medicine Podcast is available at the following locations:
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Austin Baraki : drbaraki@barbellmedicine.com @a.z.b on Instagram
Jordan Feigenbaum: info@barbellmedicine.com @jordan_barbellmedicine on Instagram

Q/A #2 Part 1/3

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Episode #22 The Programming Podcast (Part 1): Why HARDER does NOT = BETTER!

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Episode #23 The Programming Podcast (Part 2): Why Running It Out and Getting Fat Is A Bad Idea

Part 1 https://www.youtube.com/watch?v=9IEFJ_90vGE 

Part 2 : https://www.youtube.com/watch?v=JCPAffRLtNo&t=147s

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Episode #24 Programming Part 3: A bipartisan look at volume, intensity, and programming variables.

Find Mike at:

www.reactivetrainingsystems.com

https://www.instagram.com/miketuchscherer/?hl=en

YouTube: goo.gl/WjGpWr

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Episode #25: The Origin and Application of RPE

This is part 1 of 2. We'll release the second part next Monday so stay tuned!

Find Dr. Spencer Nadolsky @drnadoslky and www.drspencer.com

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Episode 26: The Nuances of Obesity with Dr. Spencer Nadolsky (Part 1)

Part 1: https://youtu.be/fh_maiRHOPU

Timestamps
0:25 How should I go about programming for general strength and conditioning?
07:50  I never did a SSLP, should I do it now? 
11:49 What is the purpose of ice baths or using other methods to "reduce inflammation" for training? 
15:07 Does being in a calorie deficit change a person's training sensitivity?  
16:36  When should I change my programming if I'm on LP right now?
21:00 What is your opinion on the Paleo Diet's efficacy for medical conditions? 
25:00 Are knee sleeves placebo? 
27:12 Should one change the rep range for women?
29:20 What is your take on the current BMI recommendations? 
32:40 Why are training programs usually broken up into 12 week blocks?
34:45 How often do you have to change exercise variations? 
35:45 Do you think RPE is useful for Novices? Would you change LP? 
40:00  How do you test different programming variables on yourself?
41:45 Will you do a certification for coaches?
42:00 What should you do for tendinitis in the elbow on the squat?

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Episode #28: Novice programming, Paleo Diet, BMI, and More!

History of the Calorie: https://nutritionj.biomedcentral.com/track/pdf/10.1186/1475-2891-6-44 

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC. National Academies Press. 2005 pp. 119–21.  https://www.nap.edu/catalog/10490/dietary-reference-intakes-for-energy-carbohydrate-fiber-fat-fatty-acids-cholesterol-protein-and-amino-acids 

Ravussin E, Bogardus C. A brief overview of human energy metabolism and its relationship to essential obesity. Am J Clin Nutr. 1992; 55:S242S–45. https://www.ncbi.nlm.nih.gov/pubmed/1728837 

Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Protein, and Amino Acids. Washington, DC: National Academy Press. 2002. 
https://www.nal.usda.gov/sites/default/files/fnic_uploads/energy_full_report.pdf 

Horton ES. Introduction: an overview of the assessment and regulation of energy balance in humans. Am J Clin Nutr. 1983; 38:972–77. 58. Jequier E, Acheson K, Schutz Y. Assessment of energy expenditure and fuel utilization in man. Ann Rev Nutr. 1987; 7:187–208. http://agris.fao.org/agris-search/search.do?recordID=US8501699 

Galgani, J. E., Castro-Sepulveda, M., Pérez-Luco, C., & Fernández-Verdejo, R. (2018). Validity of predictive equations for resting metabolic rate in healthy humans. Clinical Science, 132(16), 1741–1751. doi:10.1042/cs20180317 https://www.ncbi.nlm.nih.gov/pubmed/29967004 

Gropper, Sareen S.; Smith, Jack L.. Advanced Nutrition and Human Metabolism (Page 299). Cengage Textbook. 

Buchholz, A. C., Rafii, M., & Pencharz, P. B. (2001). Is resting metabolic rate different between men and women? British Journal of Nutrition, 86(06), 641. doi:10.1079/bjn2001471. https://www.ncbi.nlm.nih.gov/pubmed/11749674 

Horton, T. J., Drougas, H., Brachey, A., Reed, G. W., Peters, J. C., & Hill, J. O. (1995). Fat and carbohydrate overfeeding in humans: different effects on energy storage. https://www.ncbi.nlm.nih.gov/pubmed/7598063/ 

Fabbri, Elisa et al. “Energy Metabolism and the Burden of Multimorbidity in Older Adults: Results From the Baltimore Longitudinal Study of Aging” journals of gerontology. Series A, Biological sciences and medical sciences vol. 70,11 (2014): 1297-303.

Knuth ND, Johannsen DL, Tamboli RA, Marks-Shulman PA, Huizenga R, Chen KY, Abumrad NN, Ravussin E, Hall KD. Metabolic adaptation following massive weight loss is related to the degree of energy imbalance and changes in circulating leptin. Obesity (Silver Spring) 2014;22:2563–2569.
https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20900 

De Cleva, R., Mota, F. C., Gadducci, A. V., Cardia, L., D’Andréa Greve, J. M., & Santo, M. A. (2018). Resting metabolic rate and weight loss after bariatric surgery. https://www.ncbi.nlm.nih.gov/pubmed/29628405 

Bouchard C, Pérusse L, Dériaz O, et al. Genetic influences on energy expenditure in humans. Crit Rev Food Sci Nutr 1993;33:345–50. 
https://www.ncbi.nlm.nih.gov/pubmed/8357495 

Westerterp-Plantenga, M. S., Nieuwenhuizen, A., Tome, D., Soenen, S., & Westerterp, K. R. (2009). Dietary protein, weight loss, and weight maintenance. Annual Review of Nutrition, 29, 21–41 https://www.ncbi.nlm.nih.gov/pubmed/19400750 


Ravussin E., Lillioja S., Anderson T.E., Christin L., Bogardus C. Determinants of 24-hour energy expenditure in man. Methods and results using a respiratory chamber. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC423919/pdf/jcinvest00111-0160.pdf 

Stookey Jodi. Negative, Null and Beneficial Effects of Drinking Water on Energy Intake, Energy Expenditure, Fat Oxidation and Weight Change in Randomized Trials: A Qualitative Review. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728633/ 

LaForgia J., Withers R. T., Gore C. J. (2006). https://www.ncbi.nlm.nih.gov/pubmed/17101527/ 

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Training VLOG #28 (Audio): Metabolism

MASS 
www.strongerbyscience.com/mass
Website Strongerbyscience.com

Time Stamps

4:23 History of Greg vs Jordan
9:22 Criticisms of science in training
-11:52 Individual differences in training
-13:37 Potential Harms of training
-15:32 Applications of training to lifters 
21:27 Low load vs high load and hypertrophy
29:27 How to determine if a paper is good
33:09 How to use science in programming
42:42 Main considerations when programming for beginners 
48:42 Genetics and lifting performance
53:12 Fatigue differences by gender
1:04:22 Fatigue differences by age

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www.barbellmedicine.com 

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@austin_barbellmedicine
@jordan_barbellmedicine
@leah_barbellmedicine
@vaness_barbellmedicine
@untamedstrength
@michael.ray.dc
@mderek4011

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