KODI DYEL AKA TIKTOK FAMOUS JUST LIFT BRO INTERVIEW

Why Calories and macronutrient intake meeting out specific needs is our primary factor in progressing our physique and recovery method.

Calories and macronutrient intake meeting out specific needs is our primary recovery method.

If we had a pyramid or hierarchy of what is most important. This would be at the bottom being your foundation.

I know what you’re thinking too but I get my protein in. I’ll be fine! Well no you won’t.

If you’re hitting your protein but in a hypo-caloric state (calorie deficit) you can experience

• 20% calorie deficit shown to decrease protein synthesis by 19% following a meal.
• 500 k cal deficit for 5 days decreased protein synthesis by 27% and resistance training only restored rates to resting levels
• Increased rate of protein used as fuel source (incensed rate of protein degradation)
• Decree in mTOR signaling (contributes protein synthesis), Increase in AMPK signaling (contributes protein degradation)

We can have the right protein amount but if we don’t have our other macro nutrients in check we won’t be hitting our calories.

Finding out energy expenditure and matching that with your proper calorie needs is the primary thing that drives your results.

All other nuance stuff is inferior to hitting your proper calorie mark for whatever your goal is.

KODI DYEL AKA TIKTOK FAMOUS JUST LIFT BRO INTERVIEW

Never thought I’d be interviewing one of my idols so soon in my journey.

But if you believe you can achieve anything!

Me and Kodi had a super fun filled podcast it was absolutely hilarious!

We also hit on topics of nutrition, supplements, training methods, and so much more!

Full video drops on YouTube and Apple Podcasts tm at 1pm eastern standard time!

The audio will be dropped on buzzsprout tm at 1 pm eastern standard time!

Make sure to go check it out! 💪🤟🏻💯

Episode 12: Interview with Hunter Spirovac! Tiktok star and up and coming classic physique competitor!

Episode 12: SPECIAL GUEST EPISODE SHELBY LONG!

SPECIAL GUEST PODCAST EPISODE! 🔥

On this episode me and @shelbylong10 discussed the benefits of fitness on your physical and mental health!

We also touched base on bulking, cutting, and our favorite time of “season” when it comes to fitness/bodybuilding.

We also touched base on how fitness didn’t just help us with recovery and with physical health… but impacted our mental health, and gave us more discipline, confidence, and so much more.

Fitness can help you release chemicals like dopamine and seriously improve your mindset. It can also help clear your head, improve sleep quality, and in a sense serve as a form of therapy!

It’s been an absolute privilege to coach and help this guy transform into the man he is now! This is only the beginning!

Go follow @shelbylong10 on instagram to follow his journey! ⚠️

Thank you guys for the continued support! I couldn’t do this shit without yall 💪💯

Love you guys! ❤️

Coach Alistair: Owner and Head Trainer of Beyond Barriers Training and Nutrition! ✌🏼

Beyond Barriers Podcast Episode 11: Should I bulk, cut, maingain?

Should you bulk, cut, or maingain

• First off all of this depends on your goals. If you’re looking to bodybuild I would say maintaining is not the way.
• You will see slower progress and if you’re looking to be serious about the sport you’re going to want to be taking your off season seriously and GROWING.
• That doesn’t mean eat everything in sight and throw out a plan though.
• Take a calculated approach to your off season just like you would prep. It won’t be as rigorous but you want to have a method and plan to progress.
• Don't let yourself get sloppy
• But don’t get complacent and caught up in being “lean “ year round.
• If you’re looking to maintain aesthetics and you workout for stress relief, fun, and to boost your confidence I would say maingaining is the way.
• My definition of maingaining would be eating at maintenance calories or doing a lean bulk

-Ive done tons of videos on maintenance calories but a way to roughly calculate your maintenance calories is by using BMR

• BMR = 10 X YOUR BW IN LBS
• Ex: 10 X 200 lbs = 2,000 kcal
• Then multiply your BMR by your activity factor to get your maintenance calories
• 2,000 X 1.3 acitvty level (SEDENTARY PLUS 3-6 DAYS OF WEIGHT LIFTING) 1.3-1.6
• Activity factors range from
• Sedentary plus 3-6 days weight lifting week 1.3-1.6
• Lightly active plus 3-6 days o weight lifting week 1.5-1.8
• Active plus 3-6 days if weight lifting 1.7-2.0
• Very active plus 3-6 days of weight lifting 1.9-2.2
• Now to bulk you want to 
• 10-20 percent calories addition
• Upper end for beginners
• Lower end for advanced
• You should expect between 0.25-0.5% weight gain each week
• To cut you want a 20-30% calories reduction
• Lower end for low body fat and advanced level ( these individuals usually have more muscle mass so they need a less decrease in food to start so that muscle sticks around better)
• Higher end for high body fat and beginners
• Should expect 0.5-1.0% weight loss per week
• So again to overview bulking is the way to go in the offseason as a bodybuilder and obviously cutting would be prep but those numbers would vary/be different depending on the athlete (PED usage, genetics, etc.)
• If you’re working out to maintain quality of life, have fun, and just be jacked and shredded id say maingaining would be the way for you year round but its whatever floats your boat!

References

J3 University Nutrition Modules

Lenzi, Jaqueline L.1; Teixeira, Emerson L.1; de Jesus, Guilherme1; Schoenfeld, Brad J.2; de Salles Painelli, Vitor1,3 Dietary Strategies of Modern Bodybuilders During Different Phases of the Competitive Cycle, Journal of Strength and Conditioning Research: September 2021 - Volume 35 - Issue 9 - p 2546-2551 doi: 10.1519/JSC.0000000000003169

Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72.

Wilson J, Wilson GJ. Contemporary issues in protein requirements and consumption for resistance trained athletes. J Int Soc Sports Nutr. 2006 Jun 5;3:7-27.

Wilson GJ, Layman DK, Moulton CJ, Norton LE, Anthony TG, Proud CG, Rupassara SI, Garlick PJ. Leucine or carbohydrate supplementation reduces AMPK and eEF2 phosphorylation and extends postprandial muscle protein synthesis in rats. Am J Physiol Endocrinol Metab. 2011 Dec;301(6):E1236-42.

Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, Prior T, Tarnopolsky MA, Phillips SM. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009 Jan;89(1):161-8.

Wilson, J. M., Lowery, R. P., Joy, J. M., Andersen, J. C., Wilson, S. M., Stout, J. R., ... & Rathmacher, J. Wilson JM, Lowery RP, Joy JM, Andersen JC, Wilson