Garage Gym Athlete

Joe has a guest on this weeks podcast talking about counting macros. We have recently started counting our macros so we go over some of our struggles, lessons learned, tips and more.

Have you been neglecting your glutes?

We have been doing IWT (Interval Weight Training) in our programs for several years now. But Jerred shares his recent programming in using IWT and how we will be using it in the future to increase performance.

When you are trying to trim body fat does the amount you lift matter or just the stimulus?

Joe is back with Jerred and giving an update on what hes been up to the last couple of months and what his training is looking like and where exactly is he now. Jerred also gives his training and progress updates on his 50K.

Do you program hop a lot? How can you make sure to stick to a program you start?

Everyone has their opinions, preferences and hot takes. But what are somethings you are convinced you wont bend on, you feel so strongly about you will die on that hill? Well we give six of our fitness hills to die on in this episode.

Have you tried intermittent fasting? What do you really need to consider when doing IF?

Garage Gym Athlete Podcast: The Ultimate Guide to Protein Intake

In this episode of the Garage Gym Athlete podcast, we dive deep into the world of protein consumption, particularly focusing on the optimal amount you need in each meal to maximize muscle recovery and growth. We'll debunk the myths with a blend of science and real-world stories, starting with the eye-opening journey of a professional athlete's encounter with lactic acid and how staying informed can save you from falling for outdated "bro science."

Our main discussion revolves around the groundbreaking BASICS study conducted in 2023, involving 36 young, active men. This research challenges the long-held belief about the upper limit of protein synthesis post-exercise, revealing that our bodies can utilize much more protein than previously thought. With a detailed comparison between ingesting 25g and 100g of protein after working out, the study utilized a sophisticated quadruple isotope tracer method to track muscle and whole-body protein synthesis over 12 hours.

Understanding the critical roles of Muscle Protein Synthesis (MPS) and Muscle Protein Breakdown (MPB) sets the stage for our discussion. These processes are essential for muscle maintenance, growth, and recovery, with MPS needing to outpace MPB to achieve muscle gains. The episode breaks down how a higher intake of protein—up to 100g—can significantly boost MPS rates, ensuring muscle growth and maintenance.

We'll provide a practical takeaway for athletes and gym enthusiasts: aim for 1g of protein per pound of lean body mass daily. For instance, if you weigh 200lb with 15% body fat, your target is 170g of protein, spread out in meals as you prefer.

Tune in to this episode for an insightful and practical guide on protein intake, backed by the latest science, to help you make the most of your recovery and muscle growth efforts as a garage gym athlete.

Do you time rest between each of your sets? Or do you go by feel?