Natural Hypertrophy, Geoffrey Verity Schofield, Dave and me (ssd abel) discuss what the noble natty movement has done to the fitness industry, and other topics that pertain to the topic of being enhanced vs staying natural. 0:00 - intro 1:19 - what does the noble natty movement mean? 8:26 - using steroids is always bad and never justifiable? 13:43 - tangient on super smash bros 14:50 - for whom is gear justifiable, continued 19:15 - NH weighs in on this too 26:50 - would you use gear if there were guaranteed no side effects? 35:18 - are natty or nots a net positive and are they ethical 53:36 - good genetics vs being enhanced 1:11:15 - do you have to come clean if you're using? 1:27:09 - is bashing on gear users discouraging honesty 1:34:40 - where can we find you? Abel's Coaching and consultations: https://ssdabel.com insta: @abelfitstuff Natural Hypertrophy YouTube channel: https://www.youtube.com/@UCG-3rEW4IrDNa7-9iGByc2A Geoff YouTube channel: https://www.youtube.com/@UCObA5o3mcc1felIMAv6cukw Geoff's Website: https://www.verityfit.com/ Dave's Youtube: https://www.youtube.com/@UCW-PI9YMJ6SXPiqXy2FYfLg

In this video with an only slightly cringy title, I'm talking about my usual recommendations for eating out and not getting fat in the meantime. 0:00 - intro 1:48 - the mindset behind eating out going wrong 6:47 - having a plan thats specific 9:25 - a useful mantra maximize enjoyment, minimize calories 12:13 - don't go crazy with saving up calories 14:39 - food ordering 15:48 - calorie estimation is a restaurant can be a shitshow 20:39 - when to compensate for going over your kcals 22:10 - finding other things to enjoy besides just food Website and coaching: https://ssdabel.com/ my book: https://ssdabel.com/book

in this episode with Dr. Eric Helms, we are discussing a variety of topics: 0:00 - cats and new years eve 2:15 - Eric winning his pro-card and his contest 17:59 - feeling more passionate about fitness when you're lean 24:45 - fighting to keep your passion for lifting 38:21 - Eric's delt and lat-specialization phase 56:33 - Eric's high volume work 1:14:58 - the recent failure meta-regression 1:25:51 - why volume is so hot in studies (my usual question to everyone) 1:38:30 - issues around science and the recent anti-science movement 1:56:54 - Where can we find you? Website and coaching: https://ssdabel.com/ my book: https://ssdabel.com/book Erics's insta: https://www.instagram.com/helms3dmj/ 3DMJ YouTube channel: https://www.youtube.com/@Team3DMJ

This is the most low-key motivational video you'll ever see. It won't be super hype-y, but it will hopefully be helpful instead. 0:00 - 2023 sucked 2:35 - if you want to make a change, the battle is never over 3:46 - improve yourself so that you don't suffer needlessly 5:26 - pick your gurus and motivators carefully 8:25 - start with the recipe for failure 10:03 - just don't do nothing 14:41 - think of what worked before 18:29 - if you're not doing the basics already...then do the freakin basics 22:40 - if you think you missed out or it's too late...relax 24:41 - setting priorities and picking goals 25:41 - how to know if you're on track 27:58 - happiness is the meaningful struggle that makes sense coaching and consultations: https://ssdabel.com My book: https://ssdabel.com/book

Or...are you? So I've heard, in certain posts on social media, as of recent. Let's look at this claim in a bit more detail... coaching and consultations: https://ssdabel.com My book: https://ssdabel.com/book

In today's video, I have on Alex Leonidas, formerly Alphadestiny. We discuss several awesome topics: Time-stamps: 0:00 - Alex's name and origins 5:12 - will AI make coaching obsolete? 9:30 - how Alex formed his training philosophies 17:10 - back training talk 24:40 - neck training talk 26:30 - training volume talk 33:10 - Alex's training 52:50 - more training volume talk and failure talk 1:04:08 - do you always feel very motivated to train? 1:07:40 - burnout from making videos, productivity and life talk 1:27:18 - where can we find you?

This tierlists will detail which behaviours and habits are sustainable, which ones are just hardcore, and which ones are neurotic as F! coaching and consultations: https://ssdabel.com 0:00 - intro 1:23 - the tierlist explained 13:22 - general daily food habits tier-listed 26:54 - how you’re deciding to keep track of your calories 42:39 - compensation strategies when eating out 48:30 - physical activity (step counts, cardio, etc) 56:55 - being hungry, being food focused, etc 59:45 - appetite suppressing drugs, supplements, etc 1:01:27 - coaches 1:02:55 - conclusion + by my book + hire me for coaching

Time-stamps soon! coaching and consultations: https://ssdabel.com

Coaching and consultations: jhttps://ssdabel.com Timestamps in no time!

Menno Henselmans is back on the podcast after a long time, hope you dig it! 0:00 - intro 4:44 - social media platforms all going to shit eventualyl 9:05 - what's the key to happiness according to research? 17:55 - should everyone strive to be an entrepreneur? 20:15 - has training ever become a chore for you? 26:55 - doing circuit training in the gym, and pissing off others there 30:07 - time efficiency with workouts 32:30 - intensity techniques, are they as good as "regular" training? 37:00 - why is high volume so effective in studies? 40:30 - the recent failure "controversy" - where are we now? 47:53 - Menno's recent injury and experience with physios 50:25 - Where can we find yo? Coaching and consultations: https://ssdabel.com timestamps are comin soon!

I'm so sorry for the lame title. Coaching and consultations: https://ssdabel.com timestamps are comin soon!

Time-stamps coming real soon! Website and coaching: ssdabel.com

Bryan Minor is back on the podcast, everybody! 0:00 - intro 3:00 - Bryan became a member of 3DMJ 5:40 - have you changed your thinking about progressive overload? 15:15 - at what rate is it reasonable to expect progress and how do you break through plateaus? 21:55 - how do you tell apart a plateau from acute fatigue masking gains 29:10 - Bryan’s thoughts on high RIR training 39:22 - why volume produces so much gains in studies (but maybe not in real life)? 55:00 - a bunch more failure talk 1:09:11 - where you can find Bryan coaching and consultations: https://ssdabel.com Brian's resources: https://www.youtube.com/@Team3DMJ https://myojournal.com/ https://www.instagram.com/bdminor/

Another Q&A with Dave Maconi! 0:00- Keep dieting or begin to lean bulk? 6:15- What bulking protocol would you recommend after 25yr of lifting experience? 20:30- Best way to deload 26:00- Specialization phases Coaching and consultations: https://ssdabel.com/

Timestamps coming soon! Coaching and consultations: https://ssdabel.com/

Should you train them abs or just get lean? Let's talk about it!! 0:00 - NH impression attempt 0:15 - abs intro 3:10 - we need more ab transformation case studies 6:57 - more developed abs = more visible abs? 8:57 - other muscles of the core should also help with visible abs 9:29 - case study examples 14:07 - compound lifts might not be enough 17:03 - why you shouldnt worry about "thickening the waist" 19:33 - realistic expectations 23:01 - I shave my abs on camera 23:47 - ab exercises 24:20 - why not a fan of decline situps and why crunches are king Coaching and consultations: https://ssdabel.com/

In this video I'll reflect on my recent bulk/letting loose process, during which I went up to body-fat levels where I haven't been in years. It was educational for sure.. 0:00 intro 0:28 my book is out! 0:58 - my new perspectives on body-fat percentages 2:35 - My body-fat levels for the last 2 years 6:16 - Most of the differences of being fatter/leaner you will notice during transtion 11:29 - having no restrictions with food turned out to be surprisingly underwhelming 16:03 - gym performance 19:00 - mood and energy levels 22:45 - logistical convenience 26:24 - sex drive 27:23 - shitty food choices - a weiird thing 299:52 - losing perspective on body-fat levels, fat gain and what it takes to get lean again 31:29 - positive body-dysmorphia? 32:26 - the way others see you: a surprising positive 34:45 - dimiinishing returns effects of either being lean and being fatter 37:20 - With my 20% lifestyle, I could actually maintain a 10% physique as well (not with the 25%!!) 40:38 - Pick up my book! Coaching and consultations: https://ssdabel.com

0:00 - intro latino 2:51 - Mike Israetel's lockouts, why are they scary? 4:05 - Mike's response 4:50 - What actually freaks you out about these videos? (its not the lockout) 6:40 - Is locking out a "natural" thing? 11:03 - Mike's lockouts on squats vs on leg presses and hack squats 12:31 - The 3 options you have at the top of the rep and which you should choose 13:56 - Steve Hall's hack squat is also locked out, but doesn't look freaky 14:26 - Decelerating before locking out vs locking out forcefully 16:16 - What you see on videos vs what's happening in real life 19:20 - My most valuable lesson and how that can help us here 21:35 - conclusion - just don't be so f***in smart coaching and consultations: https://ssdabel.com

This is not a call-out video, just the (hopefully) beginning of a respectful discussion. Coaching and consultations: https://ssdabel.com/ Be sure to check out the video of Basement Bodybuilding, he has a cool channel! https://www.youtube.com/watch?v=t7Teg4O12VU&t=204s&ab_channel=BasementBodybuilding

Today we nerd out about training plateaus quite a bit! Timestamps are coming soon, just at the moment I need to disassemble something in the apatment before midnight. 0:00 - mainly talking about George Michael, you might wanna skip it 1:44 - actual intro of the topics 2:54 - training plateaus 4:00 - plateau breakers 5:51 - your rate of progress is intertwined with the increments you have for your lifts 9:51 - some interesting calculations 16:35 - the unquantifiable aspects of progress 23:24 - periodiztion and why it works? 29:17 - microloading Coaching and consultations: https://ssdabel.com/

In today's episode, my recent favourite YouTuber, Natural Hypertrophy is visiting the SSD headquarters! It was an absolute blast...khmm...maybe let's use a different word there, it was a ton of fun talking to him! 0:00 - Elojutub! 0:09 - NH's success on YouTube 5:00 - Making YouTube videos - challenges, style, etc. 10:00 - why NH remains anonymous 13:28 - Fanboyism and how your style dictates whether you'll have fanboys 20:55 - Being natural and why this is so important to NH 38:10 - What is the black-pill and why NH talks about it so much? 50:57 - Where did you learn about lifting methods? 57:36 - evolving rep ranges and evolving sets 1:04:55 - progressive overload talk - how frequently do we look at progression 1:07:08 - periodization and progressive overload talk 1:13:36 - how to arrange supersets 1:18:08 - training frequency per muscle group 1:26:25 - autoregulation 1:33:50 - how frequently you should do exercises? 1:34:33 - NH meets Lizzy 1:37:00 - talking about chin ups a bit 1:47:50 - Nucleus overload teaser 1:49:30 - where can we find you? coaching and consultations: https://ssdabel.com/ NH's channel: https://www.youtube.com/channel/UCG-3rEW4IrDNa7-9iGByc2A

How did our attempt to challenge Kassem go? Were we going hard at him or did we wuss out? You can find out in this episode! 0:00 - Are "optimized movements" overrated? 4:53 - what works for the freaks and what works for average genetics 11:10 - fully shortening the muscle and its relevance 19:37 - cheat reps and their validity Coaching and consultations: https://ssdabel.com/ Insta: @abelfitstuff Kas: Kassem's IG: https://www.instagram.com/coach_kassem/ Kassem's YouTube: https://www.youtube.com/c/N1education Kassem's website: https://n1.education/

In this podcast episode we talk mainly training, but we sneak in some diet talk as well with Dave Maconi and Bryan Boorstein. Time-stamps: 0:00 - intro and Abel’s Omar Isuf impression 2:30 - Dave’s coaching experience with Steve Hall 5:30 - Stubborn muscle groups 12:44 - not growing in size but in vascularity 18:40 - finding “small wins” in the gym at the highly advanced level 20:04 - Abel’s muscle growth spurts 22:04 - Dave continues to talk about finding small wins in the gym 25:40 - Dave’s muscle growth spurts 27:26 - Bryan’s muscle growth spurts 30:25 - Why is progressive overload needed? 41:30 - Structured program hopping to measure progress 53:30 - Lengthed partials and standardizing them 1:01:40 - Steve Hall feels nauseous from bulking on 4000 kcals Coaching and consultations: https://ssdabel.com/ Insta: @abeltolift Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi Find Bryan: https://evolvedtrainingsystems.com/blog/ insta: @bryanboorstein

Time-stamps are coming soon! Thomas came to me for coaching, because he felt like he arrived at a crossroad with his health and fitness - he tried many times before, and he was ready to give it one more shot - and boy, did he give it one final shot! I can't take credit for his transformation, afterall I was only his advisor/cornerman during this fight - he was the one doing the work. You can have the best advice in the world, if you're not following it, it won't be good for much. Knowing this, he grit his teeth, and the results speak for themselves. So we decided to talk this over in over 2 hours. 0:00 - intro 1:20 - Thomas's background before our coaching time 19:20 - How to choose a coach that's right for you 29:19 - Dieting on low calories and finding the motivation to do a tough diet 39:00 - talking about the surprising benefits of low calories 54:10 - when did you get into a flow with the dieting process? 1:05:00 - how was the training process? 1:15:00 - low volume AND low intensity work can produce amazing gains if you're coming back from a layoff 1:19:50 - Loose skin after losing a lot of weight 1:34:08 - transitioning to maintenance from cutting and what elements of the diet to shift 1:47:05 - being purposeful with experimenting when you're maintaining 1:56:10 - our plan going forward Coaching and consultations: https://ssdabel.com/ Insta: @abelfitstuff

Studies won't tell us how to train, but what will? Maybe not the sexiest topic 0:00 - how valuable are studies for telling us how to train 1:30 - where exercise science is today 15:00 - the problem of averages coaching and consultations: https://ssdabel.com/

0:00 - talking about arm training 6:30 - low volume being as good as higher volumes 11:07 - specialization phases and whether they work 14:07 - why studies suck and lower volume training 23:00 - more specialization talk 26:20 - Natural Hypertrophy bulking transformation 28:30 - some positive messages in the fitness world and how redundant they are Coaching and consultations: https://ssdabel.com/ Insta: @abelfitstuff

What's the best workout split - Upper-lower vs Push-pull legs vs Full body by Abel Csabai

Gravitate to your ideal body-fat% - this is my comprehensive blueprint by Abel Csabai

Monster podcast episode with Zac Robinson and Josh Pelland from data driven strength on failure training, reps in reserve, and the importance of training "intensely". Can we leave 5 reps in the tank and get as good of results as if we trained to failure? We investigate this question from a scientific, anecdotal and logical standpoint. 0:00 - intro 0:37 - how Zac and Josh got into the research over RIR and failure training 10:42 - What training to failure actually means - is there a scientific consensus? 14:25 - Is actual failure (missing reps) significantly different from just going to 0 RIR (0 reps in reserve) 20:54 - autoregulating volume when training close to failure 29:57 - so, what do you (Zac and Josh) think of the importance of going close to failure at this point? (we should have started with this) 42:45 - at 80% of 1RM proximity to failure is not important anymore only repetition count? 45:20 - beyond 5RIR, diminishing returns or no returns to train more "intensely"? 50:12 - swinging in the other direction and advocating training super far from failure 55:54 - is failure training never WORSE in research? 58:40 - practical issues with very submaximal training 1:10:55 - why do so many people spin their wheels and not get anywhere with their training if training close to failure is not that important? 1:19:20 - progressive overload mysteries 1:22:19 - training at long muscle lengths, how important is it? 1:33:40 - prior "models" we had for muscle growth (which were more like FADs) 1:40:11 - practical recommendations for failure proximity and RIR 1:50:10 - where can we find you and your work? Coaching and consultations with Abel: https://ssdabel.com/ Zac: https://www.instagram.com/zac.datadrivenstrength/?hl=en Josh: https://www.instagram.com/josh.datadrivenstrength/?hl=en Data driven strength: https://www.data-drivenstrength.com/

What are the things that really matter, what things matter less, and what are the really overrated things for building muscle? More detailed timestamps coming soon! Time-stamps: 0:00 - intro The Categories: Overrated category 2:12 - Periodization 3:26 - Different Training Phases 4:26 - Variation Overrated, some good stuff though Subjective feelings in training - 6:07 Mind muscle connection - 9:32 Tempo/Time under tension - 11:48 Warming up - 11:36 Special Prehab and corrective exercises - 15:24 Advanced training techniques (Drop sets, rest pause, etc) 17:20 Death Zone Training - 18:48 The perfect exercises 20:56 Relevant, these things matter (though often not as much as you think) Rest periods - 22:55 The training split you're doing - 24:01 Training frequency - 26:39 Rep-ranges - 27:59 Important - 29:02 29:42 - Training volume Technical execution - 31:55 Injury management 32:29 33:51 - Exercise selection Essential! - 35:17 33:54 - Intensity of effort 38:08 - Progressiveness 39:35 - Conclusion Coaching and consultations: https://ssdabel.com/ My patreon with exclusive content: https://www.patreon.com/ssdabel insta: @abeltolift

Dave Maconi and Bryan Boorstein join Abel (me) to discuss a few cool topics. Time-stamps coming real soon! 0:00 - chitchat for the beginning 5:32 - are deloads common in "bro" lifting circles? 10:52 - realistic expectations vs motivating people 15:03 - kinobody and his contribution to the fitness industry 22:01 - Turkesterone 30:47 - Progressive overload, HST training, Steve Hall/Mike Israetel style progression 44:55 - Muscle building with 5-6 RIR training 52:27 - cheat vs strict form and reverse drop-sets 1:00:08 - Using momentum on pulling movements 1:07:47 - Modafinil, ECA stack and other stimulants/appetite suppressants 1:17:03 - Where can we find you? Coaching and consultations: https://ssdabel.com/ Insta: @abeltolift Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi Find Bryan: https://evolvedtrainingsystems.com/blog/ insta: @bryanboorstein

0:00 - intro 1:35 - sports I did when I was young 3:25 - super-slow training - The first formal training style I tried 8:15 - Bro-split training, stopping training and then super-slow again 15:00 - Learning from Layne Norton: training volume, more frequent training, etc. 18:35 - Martin Berkhan style-training 20:50 - Breaking through my first training plateau 26:00 - Training while cutting, hitting 2 plates on the bench for the first time 29:18 - Coaching with Menno and my shoulder injury + lots of education 35:43 - Working with Borge Fagerli and my biggest muscle-growth spurt 40:32 - Making high volume training work 44:43 - Rambling about the ideal way to train and what drives muscle growth for the end Coaching and consultations: https://ssdabel.com/ insta: @abeltolift

In this video I talk you through all the diets I tried for fat loss and health over 10 years. There will be some talks of everything: - Low carb - Intermittent fasting - IIFYM - Stopping macro tracking - Disordered eating And some tragicomical stories too. 0:00 - intro 1:10 - The beginnign - becoming interested in getting lean, having a six-pack, etc 6:10 - My low carb zealot phase 19:49 - Getting a six pack for the first time 27:50 - Disordered eating 34:29 - Injury and going if it fits your macros-crazy 38:46 - Coming across the evidence based fitness niche 44:20 - The last 6 years: photoshoot, and quitting macro-tracking 52:17 - My current goals and what I do diet-wise Coaching and consultations: https://ssdabel.com/ insta: @abeltolift

Geoffrey Verity Schofield returns to the podcast to talk about YouTubeing, the sins of social media, high frequency training, bulking, and some other goodies.. 0:00 - intro and small talk 2:05 - talking about youtube-ing, maknig videos, etc 17:45 - free speech on social media doesn’t exist anymore 24:40 - relying too much on social media for content is dangerous 57:45 - Geoff’s current bulk and gaining 30 lbs 1:12:45 - Trying to stay too lean and the downsides 1:18:51 - High frequency training Coaching and consultations: https://ssdabel.com/ Insta: @abeltolift Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Geoff's availability: https://www.verityfit.com/ Yt: https://www.youtube.com/channel/UCObA5o3mcc1felIMAv6cukw Insta: @geoffreyverityschofield

Mo and I worked together and he applied many of the things I talk about on this YouTube channel very successfully. His journey to a very lean physique was a big success not just in terms of improving his body-comp, but also in terms of gaining useful life-hacks that he will be able to rely on in the future in his pursuits of staying lean! 0:00 - how/when we began working together with Mo 1:26 - What different methods you tried before for getting lean 9:26 - The approaches that many of us try for getting lean (fasting, keto, etc) 16:11 - The satiety index of your diet and why its important, and why a big food list is not required 18:30 - Rebounding after a diet to some extent 28:28 - Transitioning out of a diet - it's a skill to get good at over time 36:36 - Training frequency and full body routines, and why I recommend them 40:47 - The need for switching up your training split from time to time - is there such a need? Coaching and consultations: https://ssdabel.com/ insta: @ssd.abel

Kassem Hanson from N1 training gives the other side of the story following my episode with Doug Brignole! 0:00 - intro 1:30 - Kassem's thoughts on my podcast with Doug Brignole 4:00 - How important is optimizing your exercises for muscle building? 12:25 - Are compound lifts really better? 21:18 - Squat vs sissy squat - Kassem's breakdown 34:50 - Dips vs lying skull crushers 55:00 - Lat training 1:16:52 - Upper chest training, is incline work really needed 1:33:26 - Bent over rows, overhead presses and hip hinges - Kassem gives his thoughts on these exercises 1:39:54 - Where can we find Kassem? Find Kassem: https://n1.training/author/kassem/ Insta: https://www.instagram.com/coach_kassem/?hl=hu https://www.instagram.com/n1.education/?hl=hu Coaching and consultations: https://ssdabel.com/ insta: @ssdabel

If you enjoyed the video please like, subscribe and comment! 0:00 - intro 2:00 - how long it really takes to "settle" at a lower body-fat 4:20 - why past failures with staying lean were important in succeeding this time 7:17 - why adapting your strategy is important 11:40 - things that don't work for me which I discovered 14:20 - the importance of social support 19:42 - preventing hedonic adaptation 25:56 - the reality of changing your body-fat set point Coaching and consultations: https://ssdabel.com/ insta: @ssdabel

Doug Brignole is a biomechanics expert who spends most of his time these days educating people about exercise selection for efficient and injury-free muscle building. He is a former competitive bodybuilder, having won Mr. America and Mr. Universe titles amongst other accolades. 0:00 - intro 8:00 - Mike Israetel's critique video 17:41 - Talking about "back" training 24:34 - Building the lats - what's the optimal movement pattern? 42:27 - Developing the "lower lats" 49:25 - More or less training volume for different muscles 58:15 - We argue a bit over the value of compound lifts 1:08:11 - Triceps work - what should we do for the "long head"? 1:24:40 - Lever arms and other biomechanical interesting-ness 1:29:33 - Hamstrings - are hip hinges needed? Coaching and consultations: https://ssdabel.com/ insta: @ssdabel Find doug: book: https://www.amazon.com/gp/product/1606794973/ref=dbs_a_def_rwt_bibl_vppi_i1 Website: https://dougbrignole.com/ Insta: https://www.instagram.com/dougbrignole/

What makes an exercise "good" or "ideal" for building muscle? I try to give a complete but simple framework here! 0:00 - intro 2:36 - Why the perfect exercise doesn’t exist and why exercise variety is a good thing 7:39 - Why I won’t talk about mind muscle connection, pump,soreness, etc. The factors: 11:05 - Movement pattern = function of the muscle 16:34 - Limiter of the exercise 19:30 - Range of motion? 20:54 - How injurious is the exercise 25:02 - Loadability aspects 31:22 - Form standardization 33:11 - Compound vs isolation 35:36 - Convenience 37:00 - Concluding remarks Coaching and consultations: https://ssdabel.com/ insta: @ssdabel

In this video I'll address foods that people rate highly during dieting oftentimes, even though they hardly deserve to be staples in most meal plans. It's not the case that these foods are a definite no-go in any amount on a fat-loss diet, but as a core element of a nutrition-plan to get lean, there are certainly much better food options. 0:00 - intro 1:10 - what foods won't feature on the list 2:17 - the rating/score system for the foods 5:09 - 8th place 9:10 - 7th place 12:12 - 6th place 15:32 - 5th place 19:40 - 4th place 22:36 - 3d place 23:28 - 2nd place 27:33 - 1st place Coaching and consultations: https://ssdabel.com/ insta: @ssdabel Rotating handle I recommend: Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b

In this video we'll cover the 10 most underrated foods for getting lean and staying lean. 0:00 - intro 2:10 - the scoring system for the foods 8:22 - what types of foods did NOT make it to this list 10:23 - 10th place 13:57 - 9th place 16:48 - 8th place 19:33 - 7th place 23:50 - 6th place 26:09 -5th place 30:25 - 4th place 33:44 - 3d place 37:24 - 2nd plac 40:59 - 1st place, WINNER! Coaching and consultations: https://ssdabel.com/ insta: @ssdabel Rotating handle I recommend: Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b

Todays video is a followup to the previous one on strength standards to look like you lift. We address many topics...is relative strength better than absolute strength to measure how advanced you are? Why is your experience different with strength levels and muscularity than what I outlined? What are my strength levels currently with my current physique? And a few more interesting things. 0:00 - intro 0:39 - reactions on my first video 1:48 - Average values vs your specific case 3:13 - Relative strength vs absolute loads 9:09 - Upset reactions for not reaching the strength standards I listed 11:21 - Real life example of Mario Tomic and Thomas Campidell 16:02 - Geoffrey Verity Schofield vs Pascal Flor (Deceptive strong and deceptive muscular people) 20:28 - How often you do a particular lift is a big confounder 22:11 - People who don't lift for strength are still strong as f**k if they are very muscular 27:05 - How strong am I? 39:40 - Conclusion Coaching and consultations: https://ssdabel.com/ insta: @ssdabel Rotating handle I recommend: Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b

In todays video we talk in depth abotu the topic of strength standards - how strong should you get on various lifts, such as the bench press, overhead press, chin up, the romanian deadlift and the squat, if you want to have a physique that looks like that of someone who lifts? 0:00 - other strength standards out there and how I went about making mine 2:05 - The 3 strength/physique levels explained 5:18 - The good and the bad side of strength standards in general 12:37 - The lifts that we will evaluate The results: 12:48 - Bench press averages 14:35 - Overhead press 16:05 - Chin up 17:31 - Some added notes on chin ups 20:18 - Romanian Deadlift 22:26 - Squat 23:33 - Summary and my rough strength standards 28:39 - My philosophy about strength standards 29:55 - Strength standards on machines? 31:36 - Concluding remarks Coaching and consultations: https://ssdabel.com/ insta: @ssdabel Rotating handle I recommend: Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b

In todays video I’m giving you an overview of how I train at the moment, and I will contrast that to how I would recommend others to train whose goal is to build the most amount of muscle possible. At the moment my main priority is not to build muscle in the most efficient way possible, in fact I’m happy if I just maintain for the time being. Some things however you could still implement from the way I train and could benefit you, even if your goal is to grow in the most effective/efficient way possible. Some of the other things...not so much. 0:00 - intro 1:57 - how my training is structured - general overview 8:01 - things I do in my training that could benefit you (if you want to build muscle) 8:20 - effort/volume 10:18 - muscle group specificity and overlap between movements 17:09 - no minimum per session volume 19:14 - no exercises on a piedestal 20:37 - pairing exercises up - training in a circuit-like fashion 22:52 - Things I do that you definitely DON’T want to do (if you want to build muscle) 23:14 - not focusing on progression in the lifts and lack of tracking 25:55 - waay too flexible scheduling of workouts 28:17 - fluctuating training volume week to week 29:49 - not tracking body-composition 30:39 - not eating enough to grow (hardgainers and advanced lifters, pay attention) 33:01 - conclusion Coaching and consultations: https://ssdabel.com/ Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b insta: @ssdabel

In todays video we go pro on body-recomposition. Building muscle and losing fat at the same time is the holy grail of fitness, but let's see how it's actually done in practice! 0:00 - intro 0:44 - what body-recomp means in practice 4:08 - who can and cannot recomp? 9:03 - how do body-recomp protocols actually work? 15:39 - why haven't YOU experienced body-recomp yet? (if you haven't) 24:15 - A "regular cut" vs a recomp - is there a difference? Coaching and consultations: https://ssdabel.com/ Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b

In this video I'll address whether "main-gaining", as popularized by Greg Doucette is the best approach to building muscle, and whether it can really replace traditional cutting and bulking cycles. Coaching and consultations: https://ssdabel.com/ Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b 0:00 - intro 2:38 - Bulking is silly because it just makes you fat? 5:30 - Using bulking as an excuse to eat like an a**shole 6:56 - What main-gaining actually means in practice 10:59 - This is not about staying shredded all year 13:35 - The issue with tracking down tiny surpluses 15:58 - How people can interpret main-gaining in the wrong way 17:29 - My criticism: the issues I have with the main-gaining approach

In this video I'll discuss the realities of lean bulking and gaining muscle without gianing any body-fat whatsoever. Is it doable? If so, how? 0:00 - intro 0:43 - gaining muscle without fat-gain vs bulking without fat-gain 1:39 - Is it actually doable to bulk without fat-gain? 2:55 - How you would do a 100% lean bulk in theory 3:25 - Issues with nailing down your calories - energy expenditure fluctuations, food label errors, etc 6:54 - Going by rate of weight-gain - is it better? 8:17 - Why it's so hard to gain weight VERY slowly 10:39 - Final issues - muscle growth is non-linear 13:44 - Conclusion Coaching and consultations: https://ssdabel.com/ Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel

In today's video, I'm covering some fundamental ways in which you can ensure that your lean bulking phase will be as productive as possible. 0:00 - intro 1:10 - why people advocate for different methods with bulking 2:55 - what we DO know about bulking properly The 5 tips: 6:50 - rate of weight gain vs calorie surplus 9:10 - how much fat-gain is too much? 12:47 - monitoring/assessnig fat-gain vs lean gains 18:20 - Relative strength and why it's important Coaching and consultations: https://ssdabel.com/ Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel body-fat caliper i mentioned: https://www.amazon.com/Baseline-12-1112-Economy-Plastic-Skinfold/dp/B003YR7U86

In today's video I'll talk about how you can set your training up in a way so that the likelihood that you'll ACTUALLY build muscle is the greatest it can be. 0:00 - why is there so much disagreement over how to train optimally? 1:04 - the limitations of training studies 1:56 - the limitations of anecdotes 2:35 - measuring muscle growth is hard 4:39 - Think of setting up your training like an investor (not like a gambler) 8:13 - Where research, anecdotes and common sense overlaps 12:38 - Optimizing for trackability 17:57 - Only add more complexity when necessary 22:19 - Conclusion Coaching and consultations: https://ssdabel.com/ Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel

In today's video we'll take an objective look at how well I managed to settle at a low body-fat percentage after doing pretty much everything "right" in terms of what I preach about settling at a leaner physique. I won't be vague here, we'll rate all the various aspects of life that can change in response to being leaner or fatter, and then we'll come up with a verdict. 0:00 - intro 1:32 - How I evaluate if this body-fat is sustainable 2:24 - Appetite management 4:21 - Sleep 7:12 - Energy levels 9:25 - Libido 11:26 - Mood 14:00 - Training performance 16:39 - Life flexibility 20:21 - Final verdict and conclusion 25:25 - Plans going forward Coaching and consultations: https://ssdabel.com/ Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel

In todays episode I talk with Dr. Eric Helms on body-fat settling point, sustainable fat-loss, and realistic goals about staying lean. We delve into both the physiolgoy and the psychology of this - it will be an informative and rather philosophical episode. 0:00 - podcasting challenges as a host and as a guest 8:32 - Eric's current body-composition 10:58 - The high and low end of your settling point and what it takes to get there 16:03 - Is Eric really 6 foot tall? :O 18:52 - How lean you can maintain without feeling restrained 27:07 - The role of habituating to a leaner physique and having a healthy relationship with food 44:08 - People who shouldn't attempt to get leaner NOW 57:24 - The mindfuck of trying to stay shredded year round 1:12:52 - The importance of having a strong "why" for staying lean To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel Dr. Helms’ resources: https://3dmusclejourney.com/ Books. https://muscleandstrengthpyramids.com/ Iron Culture: https://www.youtube.com/channel/UCEGGAs257niPVJ5BvXymVLQ

An important video about the barriers that stand in your way of getting lean. Not so much specific challenges, more so 5 types of challenges that could get in your way. Some important concepts covered here! 0:00 - intro 1:53 - 1st challenge 4:20 - 2nd challenge 7:25 - Disclaimer 9:37 - 3d challenge 16:59 - 4th challenge (which I forgot) 18:04 - 5th challenge 22:08 - and one more challenge To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel

In today's episode we delve into the fascinating world of weight-loss medication, appetite suppressing drugs, and obesity treatment with obesity specialist and lipidologist Dr. Spencer Nadolsky 0:00 intro 1:39 - What factors drive obesity? 6:54 - Genetics factors behind obesity 11:25 - Weight loss medication - just how effective are they? 15:26 - GLP-1 analogs: Dulaglutide, Liraglutide, Semaglutide, etc 21:50 - Phentermine 28:51 - Sibutramine 30:51 -Naltrexone/bupropion 38:59 - Lorcaserin, Orlistat, other, less viable drugs 41:06 - Why are these drugs not widely available for everyone? 44:28 - Do people stay on these drugs permanently? 47:07 - Personal trainers and coaches being against these drugs 48:21 - Anything over the counter that's effective? 50:55 - Where can we find you? To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel Find Dr. Nadolsky: insta: @drnadolsky https://renaissanceperiodization.com/team-member/spencer-nadolsky https://drspencer.com/

In today's episode, Geoffrey Verity Schoeifleld and I talk about the YouTube game, the challenges of being a content producer in the fitness sphere, and his recent saga with Greg Doucette. 0:00 - intro 1:15 - Geoff's background 3:44 - Quora vs YouTube vs Instagram for growing your following 13:41 - What makes people blow up on YouTube 30:33 - The G-Shred Saga - Geoff's incident with Greg Doucette 59:49 - The high prices of Greg Doucette and gimmicky marketing 1:17:42 - Why fitness influencers become "fake" 1:22:33 - Where can we find you? To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel Geoff's availability: https://www.verityfit.com/ Yt: https://www.youtube.com/channel/UCObA5o3mcc1felIMAv6cukw Insta: @geoffreyverityschofield

Lyle McDonald and I talk through everything (or most of) what you should know about increasing your daily step count, doing more cardio, or doing anything in general to burn more calories. How much will it help to get and stay lean, and how should you implement it practically to your lifestyle? 0:00 - intro 1:14 - Moving more vs eating less for fat-loss: an overview 7:00 - Compensation after cardio - do you burn less calories later? 14:17 - Appetite and cardio - do you get hungrier if you burn more calories? 18:56 - Constrained energy expenditure (Pontzer model, and the Hadza studies) 31:02 - Join my coaching system! 31:47 - Do you burn less calories with cardio over time? 35:19 - Step counts and pedometers and their utility 44:50 - The caloric boost of doing more steps 1:00:30 - Getting a treadmill, using stimulants and ultra high step counts 1:14:35 - Summary of takeaways and practical tips 1:25:25 - Where can we find you? To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel Lyle's resources: Website: https://bodyrecomposition.com/ Bodyrecomposition Group: https://www.facebook.com/groups/810890695609053

Our guest is the brilliant Dr. Scott Stevenson. Today's sexy topic - which we'll cover in a series of podcasts in the upcoming month(s) on the podcast: Training and dieting as a natural vs enhanced lifter. More specifically, how and to what magnitude do anabolics change the game in terms of what you should do in the gym and how you should eat for muscle growth and fat loss? 0:00 - Lockdowns around the world 3:32 - How much do anabolics really change the game for training & dieting 21:30 - Being genetically gifted for putting on muscle vs how you respond to steroids 55:05 - Training enhanced - should people do more or less volume? 1:04:38 - Injury risk with lifting - higher on anabolics? 1:19:48 - Drop sets, super sets, high rep work - more appropriate for enhanced lifters? 1:39:55 - Dieting for fat loss and calorie surplus - how is it different for enhanced lifters? 2:03:17 - Where can we find you? To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel Scott's insta: https://www.instagram.com/fortitude_training/ Be your own bodybuilding coach (Scott's latest book) http://drscottstevenson.com/byobbcoach.html Fortitude training: http://drscottstevenson.com/fortitude-training-products.html

Today Brandon and I discuss 4 key principles that can help many people to maintain a lower body-fat. Hope you'll find them helpful! Brandon DaCruz is a fitness model, coach and supplement company representative. Be sure to check out his content, he puts out lots of great stuff! 0:00 - Brandon's background 6:40 - The luckiest and unluckiest start you can have in fitness 13:57 - How to create daily posts for instagram 21:00 - How Brandon stays 8-10% body-fat year round 30:21 - Join my coaching system! Principles for staying lean: 31:06 - Principle 1 44:57 - Principle 2 1:02:19 - Principle 3 1:09:48 - A full day of eating for Brandon 1:21:16 - Principle 4 1:37:18 To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel Find Brandon here: insta: @brandondacruz_ Find Adam: https://www.healthmastery.co/ https://www.instagram.com/adammc192/

In today's episode I have on natural bodybuilder and educaor Adam McDonald. We talk about getting super lean, post diet weight gain and a bit about how to productively train during lockdowns. 0:00 - intro 2:13 - Talking about lockdowns and training during lockdown 15:00 - Talking about natural bodybuilding and why people compete 37:54 - Join my coaching program!! ;) 38:42 -Step counts and how much it really helps for fat-loss 46:36 - Post-diet fat rebound - Adam's experience of dealing with it and our advice for others 1:16:26 - Whre can we find you? To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel Find Adam: https://www.healthmastery.co/ https://www.instagram.com/adammc192/

Todays podcast is all about training effort. The topics we cover include: There is more to talk about of course, but we tried to be comprenehsive. Time-Stamps: 0:00 - Trash talk on movies like Sharknado and Godzilla vs Kong 6:48 - What "failure" actually means 10:35 - Where it gets murky - training to failure, 1 rep from failure, and beyond failure 14:04 - How to use "cheat form" to extend sets smartly 15:40 - Failure vs technical failure 20:00 - Terminology overview: reps from failure, reps in reserve and RPE 24:25 - JOIN my coaching system!! ;) 25:15 - Progressive overload clarification and keeping RIR constant 40:00 - Failing or not failing - how much does it really matter? 51:10 - Leaving more reps in the tank for the sake of more total volume? To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Insta: @SSD Abel Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi

Getting leaner, and reaching a new, low body-fat is one part of the challenge. Settling there and establishing that as your "new normal" is a whole new story. Can this be done? Yes. The bigger question is, how long does it take, and what do you need to prepare for? In my experience, this happens in 3 distinct stages, which we're going to cover in this video. To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel

Bryan Boorstein and I discuss some real cool topics here - check the timestamps below and be sure to follow him on insta and check out his work too! 0:00 - Intro 1:36 - Did I poison myself with raw egg-whites? 3:00 - Bryans background 7:45 - Working with people in different age demographics 11:55 - Recent cutting periods and maintaining lower body-fat percentages 30:36- Join my coaching system! ;) 31:30 - Finding the appropriate eating pattern for your needs 43:15 - Finding your sustainable body-fat percentages 48:35 - Dirty bulking and training effort 1:11:46 - Where can we find you? To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel Find Bryan: https://evolvedtrainingsystems.com/blog/ insta: @bryanboorstein

In this video I'll shatter your never-ending dilemma over the biggest fitness question of all: should you cut or bulk? No kidding, you're getting the ultimate recipe for making the BEST(!!) decision on this ever!! To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel

Ivan Gavranic returns to the show to talk about all kinds of cool stuff related to getting and staying lean! 0:00 intro 7:55 - Motivations that come from getting lean 17:30 - Realistic expectations for staying lean 37:10 - Discussion about how I got lean recently 54:11 - Discussing the rebound after my photoshoot diet 1:10:42 - Where can we find your work? To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel

This is a podcast episode encompassing two diet updates. This diet was almost 6 months long, and took me from just over 20% body-fat down to just about single digit body-fat. To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel

5:00​- Specific strength phases for a bodybuilder 25:00​ TRT discussion 36:00​ Cut or bulk after a layoff? [herniated disc] To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Insta: @SSD Abel Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi

0:00 - intro 1:34 - My casein pudding "recipe" 4:25 - New high volume study and our take on it 13:48 - P-ratios: what's the optimal body-fat percentage for building muscle? 22:18 - Best exercises and equipment for training at home 38:24 - Dieting to 8% body-fat - our best tips To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Insta: @SSD Abel Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi

Borge Fagerli, friend and colleague, an old and new guest returns to the podcast! We discuss why he went missing from the international fitness industry, what he is doing these days, and his history with using testosterone and why he decided to come off TRT: Of course, we also talk about training. 0:00 - Discussing where and why Borge "dissapeared" 5:35 - Borge's burnout in the fitness industry 11:25 - My collaboration with Borge and why it ended 20:35 - Finding the ideal clientelle by being authentic 23:35 - Join my coaching program! ;) 24:40 - Borge's story with testosterone, steroids, and coming off TRT 38:38 - TRT and health 41:46 - Training talk 57:06 - Where can you find Borge To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel Find Borge here: http://borgefagerli.com/?fbclid=IwAR3wr0j8XnqzvkqJIPBz-XRPzaEzB08b-ogvDSogqlXIZ72LPjbN5J58XVY Norwegian: http://borgefagerli.no/?fbclid=IwAR0dbsJLVIxMMizwElpGpr2okcT8q5kWPTZhO01X8uc1BphbaiHqoeZ9GYg FB: https://www.facebook.com/borge.a.fagerli

0.00 intro and how we should call these podcasts 1:17 - Why do fitness professionals become business and dating coaches? 5:30 - Insecurities about physical traits and what matters most in dating 13:12 - Why the pickup industry is so cringy 20:25 - Libido talk and more on the pickup industry 32:55 - Our debate on how important it is for our partners to also lift To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel Andrei's availability: insta: @szotakme YouTube: https://www.youtube.com/user/NEONATOR1

Today’s episode is truly a special one! My guest, Darko has gone through the most incredible weight loss transformation, going from 400 lbs, battling with depression and repeated suicide attempts to a fit, healthy, happy person. Not only that, but he turned his newfound passion for fitness into a career, and now he’s working for one of the more recognized fitness companies. 0:00 - intro 4:03 - How heavy were you at your heaviest and how did you get there? 13:03 - The psychology of being “the fat guy” 35:00 - A “full day of eating” at 400 pounds 45:18 - The turning point - what made you make a change? 53:01 - The first day in the gym at 400 pounds 1:04:15 - The diet to lose 200 pounds 1:21:35 - How did your environment react to your weight-loss journey? 1:28:50 - Improved dating life from losing weight? 1:33:35 - Maintaining the weight-loss - how did that go? 1:41:22 - Coaching people with morbid obesity 1:54:54 - The truth about sustainable dieting 2:01:29 - Healthy obesity - what do you think about it? 2:13:18 - Where can we find you? To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Insta: @SSD Abel Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 Find darko: insta: @darko.botic Macros Inc: https://www.facebook.com/macrosinc

In this video we delve into a lot of divisive topics: - The trend of natty or not videos on youtube - Who has or hasn't got the right incentive to use gear - Would we consider using ourselves and what things deter us? And many more. With Szotak, the episodes are always controversial and a bit divisive, and this episode is no exception for this! 0:00 - Roona tests, and intro 3:08 - Lazar Angelov's recent video on his natural status 5:55 - My rant on natty or not callouts 10:14 - Szotak and I "debate" natty or not videos 17:04 - Discussing the ethics of public callouts 22:35 - Ridiculous ways of assessing someone's natural status 28:33 - Incentives of different people to use gear 36:35 - Would we use gear? And why do people consider using it? 50:49 - The cognitive dissonance of people bashing gear users but looking for the edge "naturally" 55:06 - The drawbacks of hopping on gear as a coach or influencer 1:08:37 - Why we value "natural" things more than artificially enhanced things 1:21:34 - Szotak's recommended resource for the week Website/coaching: http://abelssd.com/ Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 insta: @ssdabel Andrei's availability: insta: @szotakme YouTube: https://www.youtube.com/user/NEONATOR1 Resources mentioned: Lazar's video: https://www.youtube.com/watch?v=gwk9PIuokxY&ab_channel=LazarAngelov More Plate's review: https://www.youtube.com/watch?v=QWP7UOakHe4&ab_channel=MorePlatesMoreDates The hunt: https://www.youtube.com/watch?v=ieLIOBkMgAQ&ab_channel=MovieclipsTrailers

Part II on Dave's channel: https://www.youtube.com/watch?v=iQ7uRKzfmvw&ab_channel=BrainsandGainsPodcast 0:00 - intro 1:00 - Dave's special calf-training experiment 3:10 - Dave and I comparing our arm size 9:00 - Strength gains difficult on a full-body split? 13:52 - How can you tell if you have poor genetics or just trained suboptimally? 18:09 - Can’t eat high fiber foods on a diet because of bloating 24:44 - Should you have different rep-targets if you do an exercise multiple times a week 26:26 - Versa grips and angles90 grips 29:05 - How suboptimal is 2 meals a day for hypertrophy? 35:00 - Some tangent on weight vs rep progression To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Insta: @SSD Abel Angles 90 grips: https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b Coupon code for 10% off ABELC10 Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi

We have a cool Q&A with our podcast regular, Dave Maconi! 0:00 - why we do these Q&As 1:27 - How you know if you should cut or bulk 8:03 - Autoregulatory training vs set training programs 13:49 - Healthy food is too tasteless, how to deal with this 19:22 - Deloading only half your body at a time 22:40 - When do you need to add volume to your training 30:45 - Best food choices for a lean bulk 35:50 - Getting to 8% body-fat with short cuts with long periods of maintenance in between 42:10 - High frequency training benefits due to maximum protein utilization? To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com Insta: @SSD Abel Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi

0:00 - Intro 1:44 - I'll try to challenge Dr. Helms and Dr. Trex 2:25 - Why Dr Helms' started using refeeds 8:30 - Why Dr Trexler started using refeeds 18:15 - How clients responded to refeeds 31:03 - People binging on refeeds and diet breaks? 39:45 - Preserving lean mass and metabolic rate on refeeds? 57:52 - Bill Campbell study on lean mass preservation 1:13:00 - How could refeeds actually preserve lean mass? 1:34:19 - Why Helms did calorie cycling during his contest prep 1:43:40 - What study we would need to see if diet breaks really work 1:47:01 - Where can we find you? To apply to the new round of group coaching, you can book a time at: https://calendly.com/abel-csabai/ssd-transformation Or drop me an email to abel.csabai [at] gmail.com My insta: https://www.instagram.com/ssdabel/ Dr. Trexler can be found at: https://www.strongerbyscience.com/ and https://www.instagram.com/trexlerfitness/ Dr. Helms’ resources: https://3dmusclejourney.com/ Books. https://muscleandstrengthpyramids.com/ Iron Culture: https://www.youtube.com/channel/UCEGGAs257niPVJ5BvXymVLQ

In todays somewhat random discussion we cover a varienty of topics with Szoták Andrei, including: 0:00 - how was 2020 in general? 9:31 - How Szoták (finally) got lean 20:26 - Motivations to stay lean 33:42 - Me taking steps to fix my sleep 42:45 - My upcoming video on muscular potential 56:51 - Greg Doucette, the new star of YouTube 1:02:10 - Szoták’s experience with Time restricted eating 1:06:57 - Changes in my fitness approach 1:09:58 - My lessons on coaching 1:16:14 - Lessons on creating YouTube content Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ insta: @ssdabel Andrei's availability: insta: @szotakme YouTube: https://www.youtube.com/user/NEONATOR1

In todays quarantine-cast we talk about about genetics, whether self-belief and mindset can really take our physique to the next level, and we also address whats to come amidst all the crazyness that goes around the world with lockdowns, restrictions and mroe.. Time-Stamps: 0:00 - Talk about lockdowns, restrictions, conspiracies 12:59 - Crazy claims by fit-pros about muscle potential, etc 21:22 - Genetics - why is it a taboo topic? 34:30 - AJ Morris and Steve Hall's recent progress 46:00 - Why weight and bf% is not the most important Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ insta: @ssdabel Andrei's availability: insta: @szotakme YouTube: https://www.youtube.com/user/NEONATOR1

In this episode Dave Maconi and I discuss the top 3 craziest/most ridiculous things we did in pursuit of our fitness goals. Will be cool to show where we come from! Some cringy stories in here for sure. Intro: 1:45 - Vertical diet hunger issues 4:40 - Was our fitness journey a positive experience on the whole? 7:50 - When did we first realize that we are more "jacked" than the average person? The crazy things we did: 13:30 - Dave's first crazy thing he did in fitness 20:50 - My first crazy thing 28:50 - Dave's second crazy thing 39:33 - My second crazy thing 51:33 - Dave's third crazy thing 1:03:33 - My third crazy thing Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Insta: @SSD Abel Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi

Part 2 of the set-progression roundtable with Dr. Eric Helms and Dr. Mike Israetel is back! We dig into the concept of progresisng sets week to week even more, whether fatigue really escalates over a mesocycle, and why or why not it might be viable to start each week at lower volumes than what is "optimal" on average. Time-Stamps: 0:00 - Why doesn't Eric progress sets week to week? 5:00 - How Mike would set up a mesocycle with 15 sets on average 9:50 - If 15 sets are optimal, should we start each week at 15 sets? (Eric) 16:11 - Why Mike prefers to start lower 19:05 - How could we "prove" who is right? 24:16 - Does fatigue "accumulate" over the weeks? 31:40 - Mike's rebuttal 43:10 - Does set-progression week to week produce quicker fatigue accumulation? 52:00 - Where can we find you? Website and coaching: https://abelssd.com/ or email me at: abel.csabai@gmail.com insta: @SSD Abel Our Facebook community: https://www.facebook.com/groups/sustainableselfdevelopment RP YouTube channel: https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg Mike on Insta: @rpdrmike 3dMJ website: https://3dmusclejourney.com/ Eric on insta: @helms3dmj

In this episoe Dr. Mike Israetel and Dr. Eric Helms go head to head at discussing whether or not increasing set volumes week to week is the best way to progress our training for optimal hypertrophy. This is part I of our discussion, in a week part II will drop! Time-Stamps: 0:45 - Why Mike thinks we should increase sets week to week? 10:15 - How Eric likes to set up a mesocycle's progression 18:05 - Does your MAV change over the course of a mesocycle? 23:17 - Are low volumes more effective after deloading? 28:45 - How Eric likes to manipulate volume 34:28 - Why Mike doesn't use strength gains as his main/only proxy 42:42 - Eric's rebuttal 49:40 - Mike's recommendation for finding your optimal voluime Website and coaching: https://abelssd.com/ or email me at: abel.csabai@gmail.com insta: @SSD Abel Our Facebook community: https://www.facebook.com/groups/sustainableselfdevelopment RP YouTube channel: https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg Mike on Insta: @rpdrmike 3dMJ website: https://3dmusclejourney.com/ Eric on insta: @helms3dmj

Lyle McDonald continues with the talk on diet breaks, and what strategies we can use to actually maintain the results of our fat-loss efforts. Time-stamps: 0:00 - Lyle starts off on diet breaks 6:50 - Injecting leptin to reduce hunger? 11:00 - Diet break studies 24:10 - Does it worth dieting longer if you have diet breaks? 25:47 - Why is maintenance harder than fat-loss for some people? 41:50 - Finding the winning strategy for yourself 58:09 - The good and bad of the FFYI movement 1:07:03 - Where can we find you? Website and coaching: https://abelssd.com/ or email me at: abel.csabai@gmail.com insta: @SSD Abel Our Facebook community: https://www.facebook.com/groups/sustainableselfdevelopment Lyle's resources: Website: https://bodyrecomposition.com/ Bodyrecomposition Group: https://www.facebook.com/groups/810890695609053

In todays episode I'm talking to one of the OGs in fitness and also one of the most sought after names on the theme of refeeds and diet breaks: Lyle McDonald. In today's episode we walk through the topic of refeeds and how his stance evolved in recent years. After my recent interview with Menno, let's see the "other side". Are refeeds really that beneficial according to Lyle? Time-Stamps: 0:00 Lyle is the Jose Mourinho of the fitness industry 1:30 - What Lyle learned from his recent consultations 4:30 - Lyle's take on refeeds in 2020 18:25 - Better training after refeeds? 27:30 - Refeeds vs smaller calorie deficits 39:30 - Protein sparing modified fasts (or fasting) on 1-2 days and keeping calories high on other days Website and coaching: https://abelssd.com/ or email me at: abel.csabai@gmail.com insta: @SSD Abel Our Facebook community: https://www.facebook.com/groups/sustainableselfdevelopment Lyle's resources: Website: https://bodyrecomposition.com/ Bodyrecomposition Group: https://www.facebook.com/groups/810890695609053

After my recent interview with Menno Henselmans on refeeds and diet breaks, we dissect the same topic with Dave Maconi. He has been generally a proponent of refeeds and diet breaks, while personally I tended to lean towards the idea that refeeds and diet breaks are not as beneficial as many claim. We attempt to have a civil argument here, which only occasionally turned hostile...in short, Dave attempted to destroy both Menno and me, while I tried my best to destroy him back. Let's see how it turned out! Time-Stamps: 0:00 - Some general talk about us getting older and becoming more fragile 7:44 - What influenced Dave in his thinking about refeeds 10:40 - My (Abel's) skepticism about refeeds 15:20 - Anecdotes on refeeds 20:00 - More of my skepticism on refeeds 23:26 - Refeeds, diet breaks and adherence 31:35 - Can you diet on higher calories with refeeds? 41:05 - The case studies of bodybuilders and why they are hard to evaluate 47:25 - What to expect from future research on diet breaks and refeeds 51:50 - Menno implementing protein sparing modified fasts for his lifters 1:01:10 - "Optimizing" things to get an extra 1% gains 1:05:05 - What would it take for us to change our opinion 1:08:20 - Menno's take on the hardships of dieting being in our heads 1:20:30 - Where can we found you? Website/coaching: http://abelssd.com/ you can reach out at: abel.csabai at gmail.com Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Insta: @SSD Abel Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi

In todays episode I'm chatting with scientific writer, fitness model and researcher Menno Henselmans - he is known for many things in the industry, but a lesser known fact about him is that he - unlike more and more of his fellow practitioners - is not a big fan of using refeeds or diet breaks during fat-loss phases. In this interview we dig deep into why that is the case! Time-Stamps: 0:21 - Menno's general stance on refeeds and diet breaks 3:50 - Do refeeds have a long cultural history in fitness circles? 6:52 - Bill Campbell's recent study on refeeds 11:25 - Mechanism of refeeds helping with muscle retention? 14:07 - Alternating low and high kcal days to get rid of "stubborn" fat? 23:20 - The problem with the "metabolic-benefits" of calorie cycling 28:49 - What would it take for you to start using refeeds/diet breaks? 30:08 - What are the benefits coaches observe anecdotally from refeeds/diet breaks 32:40 - How Menno uses calorie cycling 37:00 - The challenges of dieting are only in our heads?! 45:55 - Where can we find your work? If you're interested in being coached by me, you can email me at abel.csabai@gmail.com (my site is under constriction for the time being :)) insta: @SSD Abel Our Facebook community: https://www.facebook.com/groups/sustainableselfdevelopment Menno's resources: https://mennohenselmans.com/ https://www.instagram.com/menno.henselmans/ https://www.facebook.com/MennoHenselmans/

In todays video I'm addrerssing a topic that's so problematic in the fitness world, yet it doesn't get the same attention as most other topics, like how to get leaner and what's the best training split. The phenomenon I'm talking about is the binge-restrict cycle that many get stuck in for months or even years. One might complete a mini cut successfully, only to then go on massive binges, which then they of course try to fix with further cuts. This cycle is bad for every aspect of your life - it's bad for your long term physique development, your psychology, it harms human relationships and leaves a long term mark on your psyche. Many are so stuck in this cycle that they don't even know any other way of being. So what do you do if this applies to you? I don't love talking about this topic, but I feel like I need to do it at least once a year. So here is that video for 2020. Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Insta: @SSD Abel

In today's podcast episode we are welcoming back arguably the new king of poverty-macros: Dave Maconi! He has gotten to a very respectable body-fat percentage at an impressive size of 185 lbs, standing 6'1, while eating....1000 calories for 2 straight weeks to make progress. What amazing things the human body can do! Besides this, we talk about our experiences with carnivore dieting, what it really means to be "naturally lean", and more... 0:25 - Dave's 1000 kcal diet, and eating carnivore 6:25 - Bringing your calories up after maintainign on very low kcals 15:30 - How your 'relationship with food' changes during dieting 23:50 - Is dieting really easier on higher kcals? 29:30 - What's a "naturally lean" person? 37:06 - Carnivore diet - how good is it for getting lean/hunger management? 46:16 - Super high protein diets - are they really that great? 53:30 - Calorie cycling during a bulk - high and low days 1:05:15 - What's a "healthy relationship with food"? Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Insta: @SSD Abel Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi

In today’s giant video/video podcast, I’m discussing Dr. Mike Israetel’s popularized method for mesocycle progression. He prefers to cycle volume and increase sets over the weeks, and he has some interesting rationales for doing so. I will be playing some clips from him where he outlines some of this rationale and I will be reacting to it here. Hope it will be insightful for everyone! Time-Stamps: 2:04 - How I program for hypertrophy 5:33 - How Mike and RP programs for hypertrophy 8:45 - The number of variables changed over the weeks 10:45 - Increases in set numbers 13:37 - Why progress weight but not sets? 16:51 - Using soreness and pumps as indicators for volume increases? 18:45 - What ‘overload’ means? 22:59 - Your optimal volume changes over a mesocycle 29:31 - Prioritizing load progression is suboptimal and potentially dangerous 42:04 - All things equal, more sets will make you grow more 50:20 - Conclusion Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Insta: @SSD AbelWebsite/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Insta: @SSD Abel Video podcast clips linked: James Walsham’s hypertrophyHub Podcast: https://www.youtube.com/watch?v=WSQQrQhzByc The Half-natty podcast: https://podcasts.apple.com/us/podcast/the-half-natty-podcast/id1460757432 Omar Isuf’s channel: https://www.youtube.com/watch?v=zBBYOc7M02o Mike’s mesocycle progression explained: https://www.youtube.com/watch?v=9L9pc-Pb9Bo

In the 5th Quarantine-Cast we are discussing the recent reopening of the gyms, and by extension of that our fears for future lockdowns. We also talk about the complete shitshow that the handling of the virus has been around the world, how our thoughts have changed about the pandemic since March, and then of course we delve into some fitness related stuff as well. The time-stemps will give you an idea! Time-Stamps: 3:14 - Abel's gym opening update 6:45 - How the world got separated based on how they handled COVID-19 9:45 - Andrei's sad updates about his dog 14:20 - Lessons from the lockdown - the role of money and physical exercise 23:45 - Our opinion on COVID-19 right now - has it changed since March? 43:51 - Physique update after the lockdown. perma-dieting and more.. 1:05:43 - Not followiong through with your goals plans & correlations between fitness goals and other goals Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ insta: @ssdabel Andrei's availability: insta: @szotakme YouTube: https://www.youtube.com/user/NEONATOR1

In todays video/podcast episode I’m sharing with you a recent podcast interview of mine on the Living Lean Podcast with Jeremiah Blair. He was kind enough to have me on his show and ask me about my journey with dieting, finding autoregulatory eating, and how I managed to change my body-fat settling point to allow staying leaner year round. Make sure to check out his podcast once you listened to this, he has great episodes on all kinds of topics related to fat-loss, muscle-building and more! Time-Stamps: 2:00 - Where the passion comes from to talk about fitness 3:49 - My early struggles with dieting and more.. 9:44 - The catalyst that made me shift towards a more sustainable approach to diet and fitness 16:30 - Will being lean make you happy? 20:30 - My recent diet to 7% body-fat and how hard it was mentally 28:55 - Body-fat settling point and what it means 34:25 - How did I lower my body-fat settling point - and how I recommend others do 44:37 - Calorie/Macro counting as a long term strategy - do I recommend it? Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Insta: @SSD Abel The living-lean podcast: https://podcasts.apple.com/us/podcast/living-lean/id1488015698 Jeremiah on insta: https://www.instagram.com/jeremiahbair/

After being on the podcast about 4 years ago (linked below) Georgie Fear, registered dietitian, certified sports nutritionists and author returns to talk about one of the most pressing issues known in the fitness world: binge eating. After working with tons of clients, she has a lot of valuable things to share on how we can effectively go about addressing this all-consuming issue. Time-Stamps: 5:28 - What's the most challengign 'lean habit' for people? 9:12 - Mindfulness and how it impacts how much we eat 12:00 - The message that losing weight is unhealthy 21:50 - Intro into binge eating - how did you became aware of this problem at first? 31:52 - Losing weight and fixing binge-eating at the same time? 38:59 - Why healing first before trying to get lean can be valuable for anyone 45:19 - Are there people who 'can't be helped'? 51:20 - Where can we found your work? Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Insta: @SSD Abel Georgie's work: Website: http://georgiefear.com/ Books: http://georgiefear.com/books/ Give yourself more: https://www.amazon.com/gp/product/1624141129/ref=as_li_tl?ie=UTF8&tag=askgeo-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=1624141129&linkId=f02625d3af6d855740205cf417936fb8 Previous interview: https://www.youtube.com/watch?v=Tn5yIkInAf0

In today's free-flowing chat with Dave Maconi we discuss a number of cool topics, ranging from rapid fat loss to the use of PEDs, the recent Ronnie Coleman interview with Joe Rogan and more... Time-Stamps: 0:00 - Sleep problems during dieting and caffeine, and ephedrine for fat-loss 8:40 - Dave's cut and how it's going 17:30 - 4 RIR training vs training to failure - studies vs anecdotal evidence 33:25 - 'Drugs only help a little' - how PED users lose perspective 38:03 - Ronnie Coleman's recent interview and the lessons we can learn from that 52:15 - Dave's resources Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Insta: @SSD Abel Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi

In today's super out-spoken quarantine-cast, we talk about our past (and some present) struggles with dieting, my darkest days with binge eating, and some other topics too. Of course, after giving a heads-up of the state of the pandemic in our respective countries. 1:34 - Coronavirus reporting from our countries 14:45 - Wearing masks in gyms? 22:11 - Human lives vs our well-being? 24:45 - Weight-gain during the quarantine and developing bad habits 31:33 - Regular cheat-meals as a regular part of a healthy fitness lifestyle? 39:45 - Why being lean all-the time can make you a worse coach and being honest about our struggles 49:30 - Some honest talk about binges and food issues 56:58 - Abel's lowest point with food issues? 1:00:45 - The cruel reality of gaining body-fat 1:19:22 - Some random talk about true friends and being happy for their success Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ insta: @ssdabel Andrei's availability: insta: @szotakme YouTube: https://www.youtube.com/user/NEONATOR1

In this week's quarantine-cast, Szoták Andrei and I sit together once again to discuss how the state of affairs are where we live, how our workouts and diets are going, and we also reflect on the somewhat controversial dietary approach that Stephanie Buttermore presented to the YouTube world a few months ago. 0:23 - Reporting on the lockdown, and what's going on with us 10:30 - Abel's struggles with home workouts :( 28:30 - Goal setting for body-composition goals and Abel's diet approach 42:00 - Stephanie Buttermore's all-in approach - we have an interesting back and forth here Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Andrei's availability: insta: @szotakme YouTube: https://www.youtube.com/user/NEONATOR1

In today's episode we're once again chatting with Szoták Andrei about how things go during lockdown, and how we tried to make the most out of the situation. 0:00 - Reporting on what's going on with everyone, the lockdown, etc 23:47 - Our workouts so far 34:35 - Home gyms, investing into equipment, etc Website and coaching: http://abelssd.com/ Insta: @SSD Abel Szoták's resources: YouTube: https://www.youtube.com/user/NEONATOR1 Insta: @szotakme

Time-Stamps: 3:56 - Is your podcast your full-time job? 5:40 - How did your podcast become successful quickly? 8:49 - some more talking about how to be a good podcaster 25:07 - Being an authority figure vs being 'just' a podcaster 42:20 - Were you a 'born' entrepreneur? 43:55 - How many actual productive hours are in a day? 52:10 - Talking about personal development and applying it to ourselves 1:06:00 - Tim Ferris - Danny gives me a pitch on why I might want to listen to him 1:13:40 - Where can we find out more about you? Coaching Application: https://calendly.com/abel-csabai/ssd-transformation The SSD Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ My insta: https://www.instagram.com/ssdabel/ Website: http://abelssd.com/ Podcast: https://podcasts.apple.com/us/podcast/the-sustainable-self-development-podcast/id1405583906

In this episode I once again talk with fellow podcaster/youtuber Dave Maconi about how each of us experiences hunger and cravings as we're getting leaner. Besides this we of course touch on the current coronavirus madness. Time stamps: 0:00 - coronavirus and how things are going to be 08:10 - home workouts and what we've done so far 13:40 - dieting is challenging when you're sitting around all day 21:21 - Dave's history with low thyroid and high hunger levels 28:00 - People with crazy high or crazy low levels of hunger 37:27 - The hedonic response to food and how that's individual 41:21 - Maintaining a new low body fat percentage 44:33 - Cheat meals cheat days and your psychology 1:00:45 - Where can we find Dave Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Insta: @SSD Abel Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi

A hopefully informative, but lighthearted and at times funny, maybe funny discussion with Szoták Andrei from the muscle engineer podcast. Hopefully it will be something nice for you all to listen to during these dark times. 0:00 - General dialogue about coronavirus in our countries and in the world in general 25:00 - Our fitness plan for the quarantine times 56:56 - Some more general dicsussion about corona in the world in general 1:03:00 - Our plans for content production in this period Website and coaching: http://abelssd.com/ Insta: @SSD Abel Szoták's resources: YouTube: https://www.youtube.com/user/NEONATOR1 Insta: @szotakme

Regular guest Dave Maconi from Brains and Gains returns on the show to discuss a few cool topics, such as recent (dramatic) events in the fitness industry, muscle building genetics, and lots more! 0:00 - Dave's current training goals, etc 2:00 - Recent drama in the fitness industry 8:00 - The cost of having a lot of followers 13:05 - Steroids, genetics, and false promises 24:00 - Bulking - is it worth to gain a ton of weight to gain muscle? 40:38 - Some discussion on body-fat setpoints and staying lean 52:10 - Where you can find Dave Website/coaching: http://abelssd.com/ Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Insta: @SSD Abel Dave's website: https://drdavemaconi.com/ YouTube: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconi

Coaching Application: https://calendly.com/abel-csabai/ssd-transformation In today's episode I'm speaking with one of the most thoughtful and critically thinking individuals in the fitness industry, Greg Nuckols from stronger by science. We dive into a lot of questions that many wouldn't even consider when thinking about effective training! Time-Stamps: 0:00 - How important is having 'high quality' training sessions? 7:30 - Rest periods for muscle growth 17:45 - Training harder vs training more 30:12 - Realistic rates of progression for different training ages (Greg didn't love me for this question :D ) 38:30 - Increasing sets over the weeks to increase muscle growth 45:05 - Muscle soreness as a proxy for muscle growth 54:30 - Deloads vs autoregulation & reactive deloading 57:45 - Intuitive training/training by feel 1:02:00 - Where can we find your work? Greg's work: https://www.strongerbyscience.com/ Mass: https://www.strongerbyscience.com/mass/ SBS podcast: https://www.strongerbyscience.com/podcast/ The SSD Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ My insta: https://www.instagram.com/ssdabel/ Coaching Application: https://calendly.com/abel-csabai/ssd-transformation Podcast: https://podcasts.apple.com/us/podcast/the-sustainable-self-development-podcast/id1405583906

Coaching Application: https://calendly.com/abel-csabai/ssd-transformation In this super awesome episode I'll chat with one of the wisest man in the fitness industry - or any industry - Dr. Eric Helms. We'll talk about the process of dieting for many months to an extremely low body-fat, and how that can impact one's productivity and general wellbeing. After this, we'll delve into the process of gaining weight and losing the shredded physique that you worked so hard to attain, and what the psychological implications are of that. Time-Stamps: 1:00 - Eric's 6+ month long diet and recovery 04:20 - How was Eric so productive durnig his diet? 11:45 - How social life and your tolerance to people changes during an extreme diet 18:33 - What was his darkest moment in his prep? 32:52 - Eric's recovery diet and the psychological challenge of putting on fat quickly afer getting shredded 49:05 - Did you feel resentful at any time during putting on fat? 58:50 - How terrifying it is when you eat without control 1:10:10 - Eric's offseason plans 1:15:36 - Where can we find your work? The SSD Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ My insta: https://www.instagram.com/ssdabel/ Coaching Application: https://calendly.com/abel-csabai/ssd-transformation Podcast: https://podcasts.apple.com/us/podcast/the-sustainable-self-development-podcast/id1405583906 Eric's resources: https://3dmusclejourney.com/ Books. https://muscleandstrengthpyramids.com/ Iron Culture: https://www.youtube.com/channel/UCEGGAs257niPVJ5BvXymVLQ

Coaching Application: https://calendly.com/abel-csabai/ssd-transformation Part 2 of my recent conversation with the wickedly smart Dr Scott Stevenson has arrived! We have covered a wide range of topics today, ranging from training volume (of course), increasing training effort, exercise selection, and how to effectively train the abs if you tend to have a crappy midsection even at low body-fat percentages. Talking to Scott was like sipping on a stimulant for 3 hours, it was so cool! Hope you'll dig this conversation as well! 0:00 - Genetically elite people responding either to very high or very low volumes (not moderate) 8:17 - Doing more sets vs training harder - which one is better? is it individual? 19:55 - Doing exercises that fit you the best for making the best gains 27:30 - Adapting to exercises which used to cause pain earlier 32:27 - Compound vs isolation exercises - are compounds really better? 46:05 - Ab training for people without good ab development 53:43 - Deloading vs autoregulation for managing training stress 1:03:23 - Managing sleep as a super intense person 1:10:00 - Where can we find out more about you? Scott's insta: https://www.instagram.com/fortitude_training/ Be your own bodybuilding coach (Scott's latest book) http://drscottstevenson.com/byobbcoach.html Fortitude training: http://drscottstevenson.com/fortitude-training-products.html The SSD Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ My insta: https://www.instagram.com/ssdabel/ Coaching Application: https://calendly.com/abel-csabai/ssd-transformation Podcast: https://podcasts.apple.com/us/podcast/the-sustainable-self-development-podcast/id1405583906

Coaching Application: https://calendly.com/abel-csabai/ssd-transformation In this podcast episode we delve into everything you would possibly want to know about my recent 12 week diet to get shredded, from my diet, training all the way to intricate things like carb loading, and even whether woen liked me more in a shredded state. Besides this we also delve into how I finally managed to stay lean and overcome my past struggles with binge eating and constantly falling off the wagon. 1:52 – My recent cut, and how it took way longer than I thought it would 4:51 – Breakdown of all my cutting/bulking phases in 2019 and how this diet started 10:16 – Muscle loss during my diet and my lowest body-weight 16:30 – How carb depletion/carbing up can change your physique 20:55 – How I finally managed to stay lean after failing repeatedly till 2017 31:30 – How you can ’reset’ yourself if you’re spinning your wheels now 39:20 – Some more talk about post diet refeeds and stuff 43:20 – How hunger can actually make dieting easier 47:33 – How I recommend dealing with impulses to over-eat and cravings 55:33 – How much strength did I lose during my diet? 59:33 – Do women like me more shredded? 1:01:44 – Was I satisfied with my end look? + Our messed up perception of what ’good physiques’ actually are The SSD Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ My insta: https://www.instagram.com/ssdabel/

Coaching application: https://calendly.com/abel-csabai/ssd-transformation After covering some of the biggest lessons I've learnt over my recent diet to very low body-fat percentages, in this one, we will cover how I dieted, and the biggest challenges I faced. Not only that, but I'll outline what you could be facing if you were to embark on a tough diet to your leanest condition so far. Over the years I've learnt that fat-loss diets have several distinct stages, as far as both your physique and the internal process is concerned. Depending on how lean you want to get, you will have to face different challenges at each step of the journey. At what point these challenges will come is of course individual and depends on your genetics, but more importantly your current reference point. If you've never seen your abs before, getting to that point is going to seriously test you. If you were six pack lean before, simply getting to that point won't be nearly as difficoult, and for you getting to truly low body-fat levels might be the only real challenge. In this video we'll delve into all of this, and more.. 1:23 - Big picture (how long my diet was, how much weight I lost, etc) 2:10 - The different stages of dieting (overweight to shredded) 4:55 - The different challenges you'll have to face during a fat-loss diet (3 stages) 8:00 - How I went through these stages during my own shredding diet 11:42 - How/Why I had to start tracking my calories again after 2 years of intuitive eating 14:45 - Misc (what my calories were, how my training looked, what foods I ate, etc) 19:12 - Conclusions of this diet and fat-loss diets in general Hope you enjoy! The SSD Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ My insta: https://www.instagram.com/ssdabel/ If you'd like to work together with me, you can book a free call here: Spotify: https://open.spotify.com/show/2iKhNBtU3JHVEOkjGOmV1Z Itunes: Itunes: https://podcasts.apple.com/us/podcast/the-sustainable-self-development-podcast/id1405583906

If you're interested in working with me, you can book a free session here: https://calendly.com/abel-csabai/ssd-transformation?back=1&month=2019-11 This is part I of an awesome discussion I recently had with the brilliant Scott Stevenson, creator of Foritude training, and the author of a recent book, 'Be your own bodybuilding coach'. In this first part, we discussed some of the ins and outs of the recent high volume studies that stirred quite some uproar amongst certain individuals in the industry, and how to critically think about them. Besides this, we also addressed why we like to 'mentally masturbate' over training volume and other similar topics. Speaking of which, this might be the last episode for a long time where I discuss training volume with anyone...because quite frankly, I'm sick of it. :D Time-Stamps: 2:30 - Scott's recent diet 10:11 - Putting the hardships of dieting into perspective (stoic mindset) 13:50 - Mental masturbation aka high volume training studies 27:10 - Why volume is so hot right now 40:33 - 'Training to failure' in these high volume studies Dr. Stevenson's work can be found at: http://drscottstevenson.com/about-scott.html The SSD Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ My insta: https://www.instagram.com/ssdabel/ If you'd like to work together with me, you can book a free call here: https://calendly.com/abel-csabai/free-consultation Spotify: https://open.spotify.com/show/2iKhNBtU3JHVEOkjGOmV1Z Itunes: https://podcasts.apple.com/us/podcast/the-sustainable-self-development-podcast/id1405583906

If you'd like to work together with me, you can book a free call here: https://calendly.com/abel-csabai/free-consultation Today’s interview is with a man who needs no introduction in the fitness space: Mr. Lyle McDonald. One of the industry’s foremost experts on fat-loss, stubborn body-fat and the science of managing your weight, he joins me for an awesome discussion on the topic of body-fat set-points, and how we can potentially change how lean we can comfortably stay year-round. Everybody is envious of those people who have an easy time maintaining single digit body-fat percentages without much effort, and who don’t struggle with crazy cravings and hunger when they dip below 10% body-fat. The million dollar question is, is it within our power to become one of those individuals ourselves? Or is it all in our genetics? Let’s find out… Time-Stamps: 1:50 - Lyle’s upcoming book on birth control and women’s fat-loss/muscle building 3:35 - How much muscle can we build after 3-5 years of good training (Lyle’s recent debate/discussion on this) 14:10 - Why it often still takes 10+ years to achieve your genetic potential 18:25 - What is a body-fat set-point (warning: Lyle goes on a crazy long rant) 42:15 - Can we modify our body-fat setpoint? 57:10 - Strategies that can make it easier to stay leaner 1:03:05 - The most overlooked aspect of staying lean 1:20:44 - Conclusions on modifying our body-fat set-point 1:26:30 - Where you can find Lyle If you'd like to work together with me, you can book a free call here: https://calendly.com/abel-csabai/free-consultation The SSD Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ My insta: https://www.instagram.com/ssdabel/ Lyle’s website: https://bodyrecomposition.com/ His FB Group: https://www.facebook.com/groups/810890695609053/ Spotify: https://open.spotify.com/show/2iKhNBtU3JHVEOkjGOmV1Z Itunes: Itunes: https://podcasts.apple.com/us/podcast/the-sustainable-self-development-podcast/id1405583906

If you'd like to work together with me, you can book a free call here: https://calendly.com/abel-csabai/free-consultation In recent years we got to learn that the bro-split, where you hit one muscle group once a week might not be the best way to go. But could higher training frequencies be even better? Eric Helms, myself, and many other trainees have seen great success with it. Mike is also optimistic about higher frequency protocols, but has his reservations. After Menno Henselmans has popularized daily training for advanced lifters, very high frequency training became a bit of a trend, to the point where it almost became a fad. But that doesn't mean it is - it's just that people often misinterpret the messages of thought leaders in the industry. This podcast episode will shed a much more objective and nouanced light on how you can make use of high frequency, full body routines to optimize your muscle building endeavors - and also where it might not be applicable. Amongst others, we also discussed the relationship between muscle soreness and muscle growth, as well as how much your training volume really has to go up as you become a more advanced trainee. Time-Stamps: 1:15 - How important is training frequency in the grand scheme of things? 4:20 - Mike's opener on training frequency 11:02 - Eric's opener on training frequency 23:24 - Mike elaborates on the potential downsides on too high of a training frequency 34:30 - Eric's response to Mike's critique of very high frequency training 49:50 - Overuse injuries with high frequency training and minimum volume per session 58:55 - Mike's rebuttal to Eric's points on this 1:07:44 - Clarifying how it's practical to structure high frequency training 1:12:42 - Muscle soreness as a proxy for muscle growth? 1:23:07 - Eric's response to Mike's take (long back-and-forth) 1:40:28 - Why do some people never get sore while others are sore all the time? 1:53:37 - Training volume and training age - does it really go up by THAT much? 2:08:30 - Where you can find Mike and Eric If you'd like to work together with me, you can book a free call here: https://calendly.com/abel-csabai/free-consultation The SSD Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ My insta: https://www.instagram.com/ssdabel/ Eric's insta: https://www.instagram.com/helms3dmj/ 3dmj website: https://3dmusclejourney.com/ Mike's insta: https://www.instagram.com/rpdrmike/ Reneissance periodization: https://renaissanceperiodization.com/

If you'd like to work together with me, you can book a free call here: https://calendly.com/abel-csabai/free-consultation In this super transparent and honest talk Steve Hall (revive stronger) and I share our experiences about the harsh realities about getting down to very low levels of body-fat. Personally, I have flirted with the single-digit body-fat levels before, and recently have dug into them to a generous extent. Meanwhile, Steve has took his body-fat down to ridiculously low levels for bodybuilding competitions. In either case, we both have experienced how it is like to actually fight against your own body, versus just deal with a couple of minor cravings and be tired of controlling your food intake a bit more. We touched on many sensitive and touchy subjects, like being irritated by your loved ones, having no sex-drive, and many other things. This can be a truly eye-opening conversation for anyone who is thinking about getting down to very low levels of body-fat. Time-Stamps: 0:00 - Dealing with sickness, injuries, being out of the gym 4:00 - Is bulking up to a high body-weight a mistake/delusional? 9:39 - What makes getting shredded the hardest? (hunger, social life, low energy) 15:45 - Getting "lean" vs getting "shredded" - the difference 23:40 - Getting irritated by small things during dieting 32:12 - The sweet-spot of business vs locking yourself away during dieting 36:30 - Talking of the 'D' - Libido and Sex drive during a hard diet 47:54 - How sleep is impacted during a hard diet 52:30 - Our darkest days during dieting - Steve's depletion and my super low kcal days 59:05 - Habits you pick up and keep after dieting 1:06:14 - Where you can find Steve If you'd like to work together with me, you can book a free call here: https://calendly.com/abel-csabai/free-consultation The SSD Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ My insta: https://www.instagram.com/ssdabel/ The revive stronger FB group: https://www.facebook.com/groups/revivestronger/ Steve's insta: https://www.instagram.com/revivestronger/ Resources mentioned: Steve's depletion: https://www.youtube.com/watch?v=CcVRrI6V5Ls

If you want to work together with me, you can book a free call with me here: https://calendly.com/abel-csabai/free-consultation This week once again I'm reposting an interview that was done with me, this time on the Breaking Muscle Podcast, by Tom Maccormick. We discussed a lot of cool things, such as how I got into lifting, my simple systems with clients to help them get and stay lean, how I'm currently training, and what I learnt from dreamerbulking up to a higher body-weight. Time-Stamps: 1:25 - How I got into fitness and my back story 6:15 - Was I a skinny or a chubby kid before? 8:45 - Does being in shape improve other areas of your life? 11:33 - The sacrifices we need to make in fitness 14:50 - My systems for staying lean the sustainable way 22:22 - Mindful eating and why its important 26:40 - Other ways of tricking yourself into eating less 30:40 - Ideal body-fat percentages for bulking and wellbeing 43:00 - My recent 'mega-bulk' and how that went 46:00 - How my training and diet looks like 57:15 - Rapid fire questions, things you may not know about me The SSD Facebook Group: https://www.facebook.com/groups/sustainableselfdevelopment/ For individualized coaching, you can book a free call here: https://calendly.com/abel-csabai/free-consultation Tom's insta: https://www.instagram.com/tommaccormick/ Breaking muscle YouTube channel: https://www.youtube.com/user/BreakingMuscleVideos Menno's interview on the Breaking Muscle podcast: https://www.youtube.com/watch?v=mDXf2o0MW4U

If you’re interested in working together with me, you can book a free call here: https://calendly.com/abel-csabai/free-consultation In today’s episode I’m chatting with Dr. Eric Trexler, researcher, bodybuilder and overall, very smart guy. He is currently the director of education at Stronger by Science and is also a research reviewer at MASS. His main topics of interest include creatine, caffeine, and metabolic adaptation. In todays episode we mainly focused on the latter topic; why our calories have to go incrementally lower over the course of a diet, often beyond what we would predict. We also covered why some people have it seemingly easier than others, why big guys sometimes have to diet on very low calories whereas smaller ones can often eat a ton, and whether having a ‘fast metabolism’ is truly an actual advantage for fat-loss. This was a fascinating conversation, definitely one of my favourites to date. Time-Stamps: 0:55 - Who is Eric trexler? 02:25 - Creatine, caffeine, metabolic adaptation - which topic is most interesting? 4:25 - What's the 'quarter-life' of caffeine? 11:07 - What causes metabolic adaptation? (having to drop our calories lower than we would predict) 15:20 - How much people vary in their metabolic rate? 25:04 - Why low calories don't mean suffering on a diet necessarily 32:14 - Body-fat set-point and what determines it 36:30 - Changing your body-fat set-point 39:50 - Are drugs the future of weight-loss? 43:25 - Dieting on super HIGH calories - is it actually better? 48:38 - Increasing energy expenditure to be able to eat more on a diet - is it worth it? 54:03 - Eric goes into the things you can do generally to make dieting easier/successful 1:00:03 - Protein sparing modified fasts, diet breaks and non-linear dieting for fat-loss 1:07:00 - Should you maintain your new body-fat percentage for a while before you start bulking? 1:11:57 - Should you gain weight slowly, even if you're super-super lean? 1:21:18 - Where can we find you? If you’re interested in working together with me, you can book a free call here: https://calendly.com/abel-csabai/free-consultation

Today’s episode is a bit of a unique one, since this time I was invited to the podcast of fellow host, Adam Mc Donald. He hosts a show called the ‘Health Mastery Show’, which you should definitely check out. He asked me about how I was stuck in a rut on my fitness journey with binge eating and obsessive behaviours, despite being educated about diet and training, and how I managed to get out of it over time. We also touched on how and why I decided to quit calorie counting and macro-tracking, how my life changed after that, as well as the results most people can expect if they do the same. We also talked about sustainable body-fat percentages for most people, and how the industry deceives people by putting shredded physiques on a piedestal in many ridiculous ways. All in all, this was a highly informative episode, and I hope you’ll get a lot out of it! Time-Stamps: 3:12 When I was stuck in a rut with binge eating and obsessive behaviours 8:36 - What lead me to binge eating and disordered eating in the past? 14:39 - The importance of routine and structure in a diet & how too much flexibility can be problematic 24:30 - How lean can you get without counting calories/tracking macros? 35:00 - Body-fat set-point and sustainable body-fat percentages 42:20 - False advertising in the industry about being lean and the positive impacts of it on life quality 45:10 - Will being fit make you more successful in other areas? You can get on a free call with me here: https://calendly.com/abel-csabai/free-consultation The SSD Facebook Group: https://www.facebook.com/groups/sustainableselfdevelopment/ Adam’s channel: https://www.youtube.com/channel/UCex0az211xl6U8dav4-beTg His insta: https://www.instagram.com/adammc192/ My insta: https://www.instagram.com/ssdabel/ Resources/videos mentioned: Your ideal body-fat percentage calculated: https://www.youtube.com/watch?v=LMAAV75MFpM Does a body-fat setpoint exist? https://www.youtube.com/watch?v=TtLgtI1hLxk

If you'd like to work together with me on your fitness goals, you can book a free call at: https://calendly.com/abel-csabai/free-consultation Part II Can be viewed on Dave's channel here: In today's episode I'm once again chatting with Dave Maconi. We cover a wide range of topics, all the way from what we're up to in our own fitness journey, the content we want to put out in the future, the false promises given to people in the fitness industry, and the reason why this industry is so volatile. Part of what inspired this episode was a recent Facebook post I put out at: https://www.facebook.com/groups/sustainableselfdevelopment/permalink/870046200062123/ Dave turned out to be a great person to discuss these things with. 0:13 - Intro 0:55 - What we've been up to training & nutrition & sleep-wise 3:08 - My leans physique ever 6:49 - My new appreciation & reality check about what it takes to get very lean 10:26 - Our recent directions with video & podcast making 19:20 - Being hardcore with training and the unnecessary things we do 22:56 - Why are we doing so many redundant things in training & diet? 27:05 - The diminishing returns with training 31:30 - The real role of a coach Book a free call with me here: https://calendly.com/abel-csabai/free-consultation The SSD Facebook community: https://www.facebook.com/groups/sustainableselfdevelopment

Finally, the day has come: the volume month is officially over. I've had the pleasure of interviewing 6 truly amazing experts about the topic of training volume and how much we should be training. The experts were: - Menno Henselmans - Dr. Eric Helms - Dr. Mike Israetel - Dr. James Steele - Brian Minor - Jacob Schepis We've had countless great takeaways, and in this video, I attempted to summarize our findings from all this and give you the condensed version of the roughly 6 hours I've spent chatting with them about all this. Time-Stamps: 1:30 - What drives muscle growth? 2:24 - Addressing intensity of effort 3:35 - Addressing the volume component of mechanical tension 4:28 - Summarizing intensity of effort and volume and how that drive more mechanical tension 6:50 - Is volume the primary driver of muscle growth? 7:55 - Progressive overload - the primary driver of muscle growth? 11:45 - The recent high volume studies 15:35 - Volume recommendation to intermediate and advanced lifters 17:15 - Very high volume training - what you should know 19:20 - When can you ADD volume? 21:58 - Interesting conclusions about advanced people and training volume 24:59 - Finally - how to select your volume amount for maximum growth rate? 26:16 - What do you want to see next? If you'd like to be coached by me, shoot me an e-mail at : abel.csabai@gmail.com - and we'll discuss the details there Our blog and courses: www.sustainableselfdevelopment.com/ The SSD Facebook group: www.facebook.com/groups/sustainab…selfdevelopment/ Studys referenced: journals.lww.com/acsm-msse/Abstra…uscle.96822.aspx www.ncbi.nlm.nih.gov/pubmed/25546444 www.ncbi.nlm.nih.gov/pubmed/25546444

Optimizing your sleep quality is one of the best things you can do to improve your fitness results, and life in general. Unfortunately a lot of the talk about sleep out there is focused on the detrimental effects of sleep loss, and little attention is being put on actually improving your sleep with smart strategies. In this interview with Dr. Greg Potter, you're going to get nothing but useful and practical tips on improving the quality of your slepe through actional steps that you can start taking right now. Greg is a PhD and a researcher investigating sleep and chronobiology. Greg can be found at: https://www.instagram.com/gdmpotter/ https://twitter.com/gdmpotter https://www.researchgate.net/profile/Greg_Potter4 1:00 - Practical advice on sleep vs fearmongering about sleep-loss 2:55 - Poor communication about sleep 4:26 - Why do people struggle with sleep to begin with? 8:30 - Genetic differences between people's sleep abilities 9:43 - What constitutes 'good sleep' 13:45 - Greg gives a HUGE overview of strategies for better sleep 25:16 - Blue-light blocking glasses and light exposure in general 28:34 - How to properly 'dose' daylight for circadian rhythm optimization 38:01 - Caffeine's half-life and quorter-life and how it works 40:00 - Morning vs afternoon exercise for better sleep 47:44 - Food intake and how to time it for better sleep 57:13 - Sleep-time restriction for better sleep and other cognitive therapies for improving sleep 1:04:14 - Potential future topics if we do a part II with Greg 1:05:00 - Where can we find Greg and more good sleep resources Interested in taking your fitness to the next level? Book a free call with me here: https://www.sustainableselfdevelopment.com/ The SSD Facebook community: https://www.facebook.com/groups/sustainableselfdevelopment Resources mentioned: AASM sleep facilities for sleep disorders are recommended National Sleep Foundation Sleep EO Sleep Junkies podcast Every man and his dog by Matthew Walker Internal Time by Till Ronneberg

This is part 6 of the 'Volume Month', a series of interviews where I ask some of the top evidence based fitness professionals about the topic of training volume. This week I have coach, bodybuilder and powerlifter Jacob Schepis come on to talk about how we can use higher volume training blocks to accelerate growth in 1-2 muscle groups at a time - also known as specialization cycles. Besides this, we have also touched on the recent research showing benefits from super high volumes of training. 0:45 - the recent debates about training volume 5:15 - Is volume the pr imary driver of hypertrophy? 10:00 - Progressive overload as a driver of hypertrophy 17:50 - Some further talk about strength gains and muscle gains 23:18 - Specialization cycles with high volumes 32:50 - Lower volume for 'gifted' muscle groups? 41:39 - New volume recommendations after the high volume studies? 45:29 - How much volume do you (Jacob) do? 51:22 - Where can we find your work? What new projects do you have? Our blog and courses: https://www.sustainableselfdevelopment.com/ The SSD Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Jacob's resources: https://www.instagram.com/jacobschepis_jps/ Website: https://www.jpshealthandfitness.com.au

In today's episode, I'm chatting with fellow podcaster, Dave Maconi, host of the podcast and YouTube channel called Brains and Gains. Hope you enjoy it! 0:40 - How did you get into fitness? 2:00 - Chatting briefly about the 'Charity Podcast' idea 3:40 - Will you make fitness your primary career instead of dentistry? 6:10 - Talking about topics that currently excite us in fitness right now 10:00 - Serving different audiences in the fitness industry 13:15 - Getting into fitness to fill a void in our lives 17:05 - Talking about being genetically gifted vs non-gifted 21:30 - Staying motivated when you made most of your gains 24:30 - Finding other hobbies besides just fitness - why its important 31:15 - Talking about sustainable body-fat percentages and dieting 37:18 - Talking about training volume - of course 41:45 - Important insights during podcasting and making interviews 49:03 -Where can we find you? Our blog and courses: https://www.sustainableselfdevelopment.com/ Dave's channel and podcast: https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg

Surprise surprise, the volume month gets extended a little bit! This week, Brian Minor, comes on to talk about progressive overload, training volume and how these factors influence muscle growth. Brian is a natural bodybuilder, writer, and overall, super knowledgeable fitness professional who is always a pleasure to listen to about these topics. Time-Stamps: 2:10 - Is volume or progressive overload causing muscle growth? 5:04 - Further clarifying how muscle growth is stimulated 8:15 - Is training 1 rep shy of failure more effective than training 3-4 reps away from failure? 12:59 - The real role of progressive overload - and how its misunderstood by many 18:02 - Can you gain muscle by lifting the same load for the same reps as you did the last session? 23:32 - Is getting as strong as possible the best way to get as big as possible? 27:20 - Is it ok if your strength gains slow down on a high volume routine? 34:04 - Central fatigue -does it really exist? 42:13 - Junk volume - does it really exist? 46:56 - Mike Israetel's volume progression and how optimal it is 55:45 - How much volume do you do and how much did you have to increase it over time? 1:02:22 - Where can we find your work? Our blog and courses: https://www.sustainableselfdevelopment.com/ The SSD Facebook group: https://www.facebook.com/groups/sustainableselfdevelopment/ Brian's resources: INsta: https://www.instagram.com/bdminor/ Website: http://myojournal.com/

We came to our fourth (and probably last) episode of our Volume Month. After interviewing 3 amazing guest, one of my favourite came last! In this one, Dr. Eric Helms is sharing the theoretical as well as practical side of increasing training volume to make better gains. You'll learn why you should probably not get carried away with increasing the number of sets in your program too quickly, and why if you're progressing as an intermediate or advanced lifter, you're probably doing things right, and it's needless to worry about whether you could be progressing even faster. Time-Stamps: 1:10 - Why is training volume important? 3:38 - Is progressive overload or volume driving growth? 6:29 - What's a good starting volume for an intermediate lifter? 12:23 - Discussing the Schoenfeld high volume study (long back and forth) 22:30 - How can we implement these high volume studies in real life? 27:05 - How do we know if we could/should increase our training volume? 30:33 - How much faster will you progress on higher volumes? 34:50 - How much volume does Eric do? 38:05 - How many sets per session do you do? 40:14 - Where can we find your work? nsta: @ssdabel Our blog and courses: https://www.sustainableselfdevelopment.com The SSD Community: https://www.facebook.com/groups/sustainableselfdevelopment Podcast: https://soundcloud.com/abelcsabai Previous episodes of the volume month: Dr. James Steele: https://www.youtube.com/watch?v=YYpAlDtcpLI Mike Israetel: https://www.youtube.com/watch?v=ifoX_HJeGA4 Menno Henselmans: https://www.youtube.com/watch?v=Hy58UUYomAg

In the 3d episode of our Volume Month edition, Dr. James Steele comes on the podcast to talk about training volume, and how a lot of people might be overlooking factors such as training effort when trying optimize their workouts. After Menno Henselmans and Mike Israetel, I thought I'd bring on someone who represents a different line of thinking about the subject of training volume, and can offer a new perspective on this. Dr. Steele is an associate professor and researcher in the field of exercise science, and is a principle investigator for the not-for-profit organization UKActive. Hope you enjoy the episode! Time-Stamps: 1:27 - What are the main drivers of muscle growth? 5:55 - How important is volume for muscle growth? 10:13 - How to best quantify volume 14:43 - The more volume the better? 21:50 - Effort and its role in muscle growth (volume or effort?) 24:10 - Is HIT training enough to get someone to their genetic potential? 27:25 - Volume and rate of muscle growth 30:10 - Training to failure - how important it is? 38:25 - What's a good starting point for someone with a training protocol? 42:30 - When is it warranted to reduce training volume? 46:10 - Super slow training 53:05 - Conclusions + Where can we found your work? insta: @ssdabel Our blog and courses: www.sustainableselfdevelopment.com The SSD Community: www.facebook.com/groups/sustainableselfdevelopment Podcast: https://soundcloud.com/abelcsabai Dr. Steele can be found at: james.steele@solent.ac.uk UK Active Research Institute https://www.ukactive.com/research-institute/

In the second episode of the Volume Month, Dr. Mike Israetel is sharing his views on optimizing training volume. He is a proponent of progressing from the least volume you can progress on to the most, and repeating this process. I will try to challenge him on this to the best of my abilities, let's see if I succeed! 1:35 - How important is volume compared to progressive overload, intensity, failure proximity, etc? 7:25 - Martin Berkhan, Jeff Alberts, and people who grow so well on low training volumes 14:00 - Going from low to high volumes (why is it beneficial if its beneficial) 14:50 - Why add weight but not add sets? 24:30 - I'm trying to challenge Mike on the volume landmarks 28:26 - I'm trying to challenge him a bit more here 35:40 - Can you add sets if you're recovery is not 100% on point? 41:08 - How much more gains will you make if you do the most volume possible vs the minimum effective dose? 50:20 - Schoenfeld's 45 sets a week study 59:05 - Mike's new volume landmarks?! 59:45 - How much volume does Mike do? 1:06:45 - Where can we find out more about you? Our blog and courses: www.sustainableselfdevelopment.com The SSD Community: www.facebook.com/groups/sustainableselfdevelopment Podcast: https://soundcloud.com/abelcsabai insta: @ssdabel Mike's resources: https://renaissanceperiodization.com/ Insta: @rpdmike

This is part 1 of the upcoming 'Volume Month' - the world top evidence based experts will tell you - on this YouTube Channel - how to optimize your training volume. In the first part of this, Menno Henselmans will cover his latest research and findings on this. Time-Stamps: 0:50 - How important is training volume compared to the other factors in training? 02:09 - How to best quantify training volume? 06:45 - What's the optimal training volume? - what the research says 10:00 - What are the factors that determine if you respond well to high volume training? 14:00 - How much does lifestyle and recovery ability influence your volume tolerance? 20:30 - Do people make better on low volume routines (sometimes)? 22:57 - When should we INCREASE volume? 26:33 - The minimum effective dose vs maximum amount of volume 29:54 - The difference between doing the most we can and the minimum effective dose 35:20 - Schoenfeld's 45 set-study 39:04 - Martin Berkhan, and people who swear by very low volume programs 41:09 - What volume should we choose for ourselves? 42:30 - How should we modify our volume? (what to look for) 43:40 - How much volume does Mennno do? 48:45 - Volume per session - what's too little, whats too much? (training frequency talk) 51:00 - Counting effective reps instead of sets 56:20 - Where can we find you? Our blog and courses: www.sustainableselfdevelopment.com The SSD Community: www.facebook.com/groups/sustainableselfdevelopment Podcast: https://soundcloud.com/abelcsabai insta:@ssdabel Menno's resources: www.mennohenselmans.com

I recently completed the most productive 5 months of my fitness journey. First I bulked hard, at least harder than ever before, and then I cut aggressively. And the results were pretty good! And in this video I’d like to tell you about how I did what I did. The first stage of this mini-cut was a bulk - but that will be covered later. In this particular episode, I will cover how my most recent mini-cut went. An article I wrote about this with more details can be found here: https://www.sustainableselfdevelopment.com/blog/abelsminicut

Marty Kendall has been investigating the topic of optimizing nutrition and body-composition through manipulatnig the nutrient density of your diet. In this interview we'll cover the topic of how you can select foods to make yourself eat the right amount of calories as well as eat healthfully without having to meticulously count and track your food. Time-Stamps: 0:30 - Marty's background2 2:07 - Marty's personal struggles and how his wife managed her diabetes through nutritional strategies 5:00 - Discussion about low carb and keto diets 6:20 - Satiety and nutrient density - defining the terms 12:35 - Talking about the satiety index spectrum 15:30 - Carbs and fats and how they influence satiety 19:18 - Mixing carbs and fats 22:13 - How our ancestral instincts influence us and prompt us to overeat 26:40 - How nutrient density impacts satiety 31:07 - Protein and satiety and protein leverage theory 33:00 - Some talk on the carnivore diet 36:30 - Best foods to select to optimize nutrient density and satiety 41:00 - Marty's nutrient density challenge 47:20 - Where can we found you? Our blog and courses: http://www.sustainableselfdevelopment.com/ The SSD Facebook community: http://www.facebook.com/groups/sustainableselfdevelopment Marty's resources: https://www.facebook.com/optimisingnutrition/ https://optimisingnutrition.com/ https://nutrientoptimiser.com/

Dr Eric Helms has decided to stap on the bodybuilding stage again, after 9 years of focusing on other things - completing his PhD, publishing books, and of course, putting on lean body-mass in the off-season. After returning to the sport of bodybuilding with full force, he has completed what has so far been his easiest, most balanced show-prep diet. The lessons learnt from this process can probably be applied to the 'regular' diets that us, mere mortals go through when getting ready for the summer, doing mini-cuts, or what not. 0:20 - Does Eric Helms sing? 1:37 - Where Eric currently is with his contest prep/competing 3:10 - Can regular fitness enthusiast can learn something from a contest prep dieter's experience? 6:00 - Where did the contest prep start? What was your body-fat percentage, body-weight, etc. 11:08 - Eric's genetics for bodybuilding 16:15 - Eric's heaviest & biggest physique in the off-season, and how much muscle did he put on in 7 years? how good are Eric's genetics? 19:30 - Eric's diet set-up: how big was the calorie deficit, rate of fat-loss, and the approach to food tracking 25:00 - Why do you have to go so low in calories, and why can some people diet on such higher calorie amounts? 28:10 - Food choices to manage hunger on low calorie days 32:00 - Accepting hunger during the diet 40:44 - How earlier contest preps compared to this one 48:30 - You didn't lose ANY strength during your contest prep?!?! How? How did your training look lik 1:02:40 - How will you transition out of your contest dieting, into the offseason? Will you try to maintain a leaner body-fat percentage? Our blog and courses: www.sustainableselfdevelopment.com Eric's resources: https://3dmusclejourney.com/ Books. https://muscleandstrengthpyramids.com/

How fast should you gain weight during muscle gaining phases? How long should you go before you do a mini-cut? These are the questions we discuss in this video with Thomas Campidell (@campidellcoaching) , in Part II of our discussion. Time-Stamps: 0:00 - Things to consider when deciding how fast to go 2:22 - Committing to a gaining phase and not going back and forth between cutting and gaining too much 3:40 - Signs when you should stop bulking 5:00 - Talking about looking worse during bulking and more.. 6:52 - Should you cut or bulk? - once and for all :D - different situations 8:25 - What if you're on a beginner? Cut or bulk? 9:45 - Intermediate trainee who's in dilemma if they should cut or bulk Our blog and courses: http://www.sustainableselfdevelopment... The SSD Facebook community: http://www.facebook.com/groups/sustai... You can check Thomas out at: www.campidellcoaching.com On insta: @campidellcoaching

In this video we discuss our biggest mistakes & regrets with bulking and dieting phases with Thomas Campidell. This video was recorded in our room at Das Gym Vienna! Time-Stamps: 0:30 - When we started training and our initial goals 5:43 - The 'ideal year' for body-recomposition 7:50 - The benefits of bulking/gaining phases 10:11 - The downsides to perma-cutting 10:56 - Starting body-fat percentages for bulking 13:05 - Insulin sensitivity, inflammation and body-fat percentage 14:50 - How you look better over time at higher body-fat percentages 15:45 - Some benefits of somewhat higher body-fat percentages 18:08 - Conclusion on the ideal body-fat percentage Our blog and courses: http://www.sustainableselfdevelopment... The SSD Facebook community: http://www.facebook.com/groups/sustai... Thomas Campidell: @Campidellcoaching on instagram

What are the pros and cons of using steroids/performance enhancing drugs? What is the most responsible way of using them? What are fat burners, dianabol, or trenbolone? And, who should even consider using these substances? This is the topic of discussion today with Dr. Mike Israetel and my buddy Szoták Andrei from the Muscle Engineer podcast. Time-Stamps: 2:06 - What are the results someone might expect from a starters-cycle? 12:18 - What are the 'softer' and what are 'more advanced' drugs/substances? 23:32 - Dianabol and other oral drugs - how do you know if what you're using is legitimate 28:35 - Is there such a thing as a 'free lunch' with drugs? Permanent results, minimal side-effects? 37:22 - Are there 'unavoidable' side effects with steroids? 42:05 - How much muscle can you keep after stopping steroids? 45:50 - Fat burners - what should you know about them? 52:31 - How nutrition has to change when taking drugs 57:57 - Some more talk about bodybuilding tradition with nutrition 1:02:55 -Genetic Gift - People who look like they are on gear but they aren't 1:14:30 - Why would someone use gear? 1:24:05 - Where you can learn more about all this Our blog and courses: http://www.sustainableselfdevelopment... The SSD Facebook community: http://www.facebook.com/groups/sustai... If you want to learn more about this topic, you might enjoy Broderick Chavez's resources: https://www.teamevilgsp.com/

The first few weeks of cutting/fat loss are often the hardest from a mental/psychological perspective, whereas its the toughest physiologically. Many things play into this, but one of the most challenging things is the "skinny-fat" phase in the beginning, where you're dumping a lot of glycogen and body-water alongside with the fat you're losing, which gives you a soft, depleted, small look. As you'll find out from this video, its quite normal, and its a temporary condition only.. 0:00 - Updates on my own fat loss thats happening at the moment 3:28 - Physiological and psychological challenges during fat loss 5:12 - Physiologically, dieting is easy in the beginning and gets harder over time 6:25 - Psychologically, dieting is HARDER in the beginning and gets easier over time 6:53 - The "skinny-fat" phase in the beginning of a cutting phase 8:45 - Conclusion on fat loss momentum Our blog and courses: http://www.sustainableselfdevelopment.com/ The SSD Facebook community: http://www.facebook.com/groups/sustainableselfdevelopment

Got a good question about the minimum number of training days to make about 90% of the total gains you'll ever make. Good question, let's cover it! 1:20 - The difference between getting 90 and 100% of your gains 3:00 - The difference between training 2-3 or 5-6 times a week (benefits of each) 6:15 - The gains you may never get from minimalistic training 8:29 - The workouts (breakdown) 11:54 - Conclusion on the minimum number of days to make 80-90% of your gains Our blog and courses: http://www.sustainableselfdevelopment.com/ The SSD Facebook community: http://www.facebook.com/groups/sustainableselfdevelopment

In this video I'm providing some extra clarification to my recent video on 'Realistic Physiques you can Achieve Naturally within 3 years'. I'll discuss how it is really possible to achieve similar levels of physique development in 3-4 years as someone else achieved in 10. Time-Stamps: 0:00 - Intro 0:45 - What my previous videos title should have been 1:03 - Are the physiques I showed there (Brad Pitt, Ronaldo, Eric Helms, Mario Tomic, etc) realistic? 1:55 - Emphasizing that everyone will end up looking differently, even with the same amount of muscle/leanness 2:55 - How long does it really take to achieve your top physique? Starting the breakdown 3:17 - A graph illustrating how muscle building happens over the years 4:24 - What you're really wondering about when youre asking "How long does it take to achieve my genetic potential" 5:30 - The goals you set after you've built most of your physique 6:45 - How 3-4 vs 10 years of training looks like in terms of results 8:00 - What do I mean by "Optimal" Training? Our blog and courses: http://www.sustainableselfdevelopment.com/ The SSD Facebook community: http://www.facebook.com/groups/sustainableselfdevelopment

In this video I'd like to present to you what realistic expectations are for someone to achieve in about 3-4 years, without using drugs and without being extremely gifted. Many people ask the question: 'Can I look like this guy without using steroids?' As you'll see in this video, that's often not the best question to ask. Time-Stamps: 0:00 - Intro: 1:00 - Why asking the question 'Can I look like this guy' - is not the best question to ask 1:20 - What makes us think that someone has a great physique 2:30 - Discussions about individual genetics, muscle insertions, proportions, etc 6:10 - How long it takes to develop most of your physique The examples: 8:45 -Brad Pitt from fight club 10:00 - Brad pitt in Troy 11:20 - Cristiano Ronaldo 12:55 - Eric Helms 14:42 - Jeff Cavaliere 15:24 - Two other guys (don't know who they are) 16:45 - Menno Henselmans 18:20 - Mario Tomic 19:10 - Alberto Nunez 20:16 - Jeff Alberts 21:00 - Jared Feather 22:30 - Radu Antoniu 23:22 - Myself (Abel) And SUBSCRIBE friend!! Our blog and courses: http://www.sustainableselfdevelopment.com/ The SSD Facebook community: http://www.facebook.com/groups/sustainableselfdevelopment

For the past 4 months I experimented with bumping up my training volume to levels where it hasn't been before. While in general I prefer lower to moderate levels of volume for sustainability, enjoyment and lifestyle flexibility, I felt like I owe an experiment like this not just for myself, but for others I'm advising on the topic. I learnt a fair amount on the topic in this time period, and in this video, I'll share the 6 most important lessons. There are certainly positives and negatives alike to talk about... Time-Stamps: 0:00 - Talking about my general recommendations and past experience, and what prompted me to try a higher volume approach 2:00 - First lesson: it is actually doable! 2:34 - The importance of eating enough with higher volumes of training 4:40 - The importance of gradual increases in volume 5:30 - Changing what's comfortable to handle over time 7:40 - The psychological benefits of higher volume training 8:03 - Faster progress during high volume training 8:17 - The negatives - the first one is, it's hard to stay motivated with high volume training over the long term 10:01 - The more volume you do, the injury risk goes up 10:58 - A philosophical dilemma: is the faster progress actually worth it? It's a very complex question... Our blog and courses: http://www.sustainableselfdevelopment.com/ The SSD Facebook community: http://www.facebook.com/groups/sustainableselfdevelopment

Oh, it all comes to an end. After 4 months of eating big, training hard, gaining strength and losing my appetite, it's time to put an end of this massing phase. It was a lot of fun and a lot of interesting lessons were learnt, which I'll be sharing in this video. For the upcoming time period, expect lots of videos on fat loss, since that will be in the front of my mind mainly:) And hey, once again, feel free to guess my future weight at around 12%-fat, if you haven't already! :D Time-Stamps: 3:00 - Eveluating whether my bulk was successful or not 4:00 - Faster rate of weight gain due to food experiments 6:00 - Eating became a bit of a chore by the end of this gaining phase 7:00 - The benefits of a faster rate of weight gain 8:30 - What made me decide to start cutting 11:32 - How long I plan on cutting and the total number of cutting days I'll allow in 2019 12:55 - My strategy for this upcoming cut Our blog and courses: http://www.sustainableselfdevelopment.com/ The SSD Facebook community: http://www.facebook.com/groups/sustainableselfdevelopment

In this episode/video I'm talking about something that's sort of uncomfortable - my history and tribulations with binge eating. An issue I never thought could impact me, eventually did impact me big time. Time-Stamps: 2:30 - Different types of binges - I've done them all 3:00 - The worst binges to have 4:23 - What led me to binge 7:50 - My fasting protocols and its connection with later binging 11:21 - My first (unplanned) binge 12:34 - That sort of got me hooked on the binge eating behaviour 14:15 - The worst period when I went through this 16:23 - What got me out of it eventually Our blog and courses: http://www.sustainableselfdevelopment.com/ The SSD Facebook community: http://www.facebook.com/groups/sustainableselfdevelopment

In this episode I'm talking to arguably the most shredded guy I've had the chance to interact with, Ivan Gavranic. He is quite unique in the sense that he got crazy shredded for his own personal entertainment as opposed to getting ready for a bodybuilding contest, doing a photoshoot or even posing for selfies on instagram. He never posts his body-pics online and he does all of this for intrinsic reasons, which is a very unique outlook that not many share. We chatted about what it takes physically and mentally to achieve something like this, and we also delved into the topic of being a 'loner' and highly introverted person, and how your life course can change if you happened to be such a person. Time-Stamps: 2:53 - What body-fat% you are at? Some discussion about body-fat measurement tools 5:45 - For how long have you wanted to get so lean? 12:45 - How was your calorie intake throughout your fat loss? 19:40 - Ivan's training: how he started getting into gymnastics training from doing bodybuilding 23:29 - The diet: how many calories did you eat, how much cardio did you do, etc 34:25 - How low you'll have to go in body-weight when getting super shredded + some more talk about how the dieting process was 45:10 - A day in the life of Ivan (not quite an ordinary day :D) 55:57 - How getting super shredded impacts your lifestyle, social life, etc. 1:05:45 - The importance of self awareness before you take on a challenge like this 1:14:45 - How being shredded changes your point or reference about leanness and fatness 1:16:25 - How much extra calories can you burn with really high activity levels? 1:27:58 - Where can we find you online? Ivan on insta: @eyevandamm Our blog and courses: http://www.sustainableselfdevelopment.com/ The SSD Facebook community: http://www.facebook.com/groups/sustainableselfdevelopment

In this video I'm addressing the question of how strong you should be at different levels of training advancement - and what a good way to look at this topic is (in my opinion). Time-Stamps: 0:30 - The problem with strength standards 1:24 - Genetic differences in strength and the problems with focusing too much on strength 2:53 - The size-strength relationship 3:55 - Joint and connective tissue health for strength training 5:10 - Why strength goals are still useful/important 6:01 - The best way to set strength goals 8:05 - Compound vs isolation exercises for strength goals Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment Our courses and blog: www.sustainableselfdevelopment.com The upcoming autoregulatory eating course: www.sustainableselfdevelopment.com/autoeating

There are a couple of things that drive me crazy in the fitness industry: The idea that over 15% body-fat you can't bulk anymore... ...people creating echo chambers and mythbusting to people who already believe them...and people referencing the 25 FFMI point as the natural muscular limit, as proven by science. Since I haven't talked about this topic before, I'll do it in this video Time-Stamps: 2:34 - How the internet has interpreted the study 4:20 - How likely it is that someone who's FFMI is over 25 is on gear 5:30 - Genetics and how they influence muscularity 8:25 - Obvious cases of people being on drugs 9:20 - How to think of people you see on the internet and have borderline believable muscularities 9:56 - The influence of muscle bellies, insertions and proportions on how we perceive muscularity 10:41 - Final points on genetic variation in lifters oin the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment Our courses and blog: www.sustainableselfdevelopment.com The upcoming autoregulatory eating course: www.sustainableselfdevelopment.com/autoeating Greg's article http://gregnuckols.com/2016/12/11/ffmi/

Time-Stamps: 3:25 - Intro into the discussion (the 4 categories of what people do in fitness) 3:45 - Why people are so attracted to extreme things 8:35 - Conflicting advice on the internet and whom to trust 15:30 - Some discussion over Joe Rogan's nutrition stuff 19:52 - Things that are absolutely necessary to do to succeed in fitness 23:00 - Things that are not necessary but probably helpful 26:50 - 3d category: Things that are possibly helpful but not necessary 29:05 - Side rant on bulking 36:15 - Discussion over macro tracking and 'intuitive' eating 47:15 - Eating the same foods every day 57:28 - 4th category: The really dumb stuff (bulletproof coffee, tons of needless supplements, etc) Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment Our courses and blog: www.sustainableselfdevelopment.com The upcoming autoregulatory eating course: www.sustainableselfdevelopment.com/autoeating

Many people have certain misconceptions about body recomposition and about the prospect of losing fat and building muscle at the same time. Contrary to popular belief, it's not about "turning fat into muscle", but rather, simply achieving muscle growth without having as many conditions optimized for muscle growth (such as in the case of bulking) In this video we will discuss this and many other topics on the theme of body recomposition and building muscle while losing fat 0:55 - What people think body recomposition means and what it actually is 1:15 - Breaking down what needs to happen for muscle growth 2:15 - What things determine whether you can recomp 4:35 - Talking about caloric deficit amounts and body recomp 7:13 - Who can and who cannot build muscle in a deficit 10:08 - Examples of people who can recomp realistically 18:00 - What about recomping at caloric maintenance? 20:08 - Being more or less advanced in specific body-parts Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment Our courses and blog: www.sustainableselfdevelopment.com The upcoming autoregulatory eating course: www.sustainableselfdevelopment.com/autoeating

Over time I came to the conclusion that for many people, lean gaining phases are more challenging than cutting phases. It doesn't make sense logically, but that's just what I saw over and over again. In this video I'm breaking down why. Time-Stamps: 0:30 - What's NOT the reason behind bulking being challenging 2:00 - Why bulking is so important (side tangent) and how people are failing them 3:25 - For whom is bulking challenging 4:38 - The first reason - short vs long term pursuits - bulking requires more delayed gratification in a sense 6:30 - You have to 'trust the process' during bulking 7:45 - Unsustainable behaviours will bite you in the butt more 9:10 - How your aesthetic appeal changes during cutting vs bulking 10:15 - Conclusion on how to make bulking less challenging mentally The SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment The SSD Training and Nutrition course: www.sustainableselfdevelopment.com

In this episode I chat with James Clear, author and expert on the topic of habit formation. In this episode we talked not only about his recent best selling book, Atomic Habits, but also about how to set the conditions and systems in your life to maximize your chances of success. We also touched on some concepts such as comparing yourself to other people, fighting off the urge to take on changes and habits that are likely to overwhelm you and just lead to more frustration in the long term, and more. 1:00 - Discussion over hard work and luck when it comes to success 4:45 - The explore -exploit trade off i.e. the concept of trying out many new things before you decide to put in a lot of work to something 10:30 - How to know if you should change your strategy or you should just keep working hard 13:25 - How did you not get discourage initially when you didn't see a lot of success with your work 15:15 - How do you become an expert on a new topic 20:25 - Why most personal development books suck so much 23:15 - Why habits are so important to fulfill your potential 25:15 - How do you decide which habits to focus on when you start out? 29:25 - The most important things to consider before adopting a new habit 32:40 - The sense of urgency and the temptation to start out with too overwhelming habits 35:20 - Why some habits come easier to some people than others 37:40 - How to become more hardworking 42:00 - Two crucial concepts in adopting new habits - the decisive moment and environment design 47:00 - How to get back on track if you fall off the wagon 51:15 - What was your game changer habit? 53:15 - Where can we find your work? Subscribe + drop a like!! :D You can find James's work at www.jamesclear.com Joint the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment Our website, courses and writing: www.sustainableselfdevelopment.com The upcoming course on autoregulatory eating: www.sustainableselfdevelopment.com/autoeating

Why do some people stay lean so much easier than others? Why do some people struggle to gain weight whereas others have a hard time not getting fat too quickly during bulking? What determines what body-fat percentage you will maintain most easily? This is the topic we'll unpack in this video. Time-Stamps: 0:30 - What is a 'body-fat set point' and how it works 3:00 - How your apetite and metabolic rate determine your set-point 5:15 - How your apetite correlates with your metabolic rate and energy expenditure 5:45 - People with big apetites and normal metabolic rates 7:02 - People with smaller apetites and huge metabolic rates, i.e. ectomorphs 8:35 - How your metabolism adapts based on calorie intake and body-fat levels 10:05 - The difference in people's adaptive thermogenesis i.e. how much their body adapts to dieting 14:25 - Other factors to consider: your diet comoposition and the types of foods you're eating and how that effects your satiety levels 16:20 - People's relationship with food and how that effects your set-point 17:45 - How stress impacts people's apetite 18:35 - Social pressure, and other factors 19:00 - People's 'hunger tolerance' 20:00 - Other factors which we might not understand yet - genetic variations, etc 21:05 - Can you change your set-point? The Autoregulatory eating course: www.sustainableselfdevelopment.com/autoeating Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

Second part of my high volume training experiment. In this one I won't be beating around the bush too much anymore. I'm spilling the beans. How many sets do I do? How does my routine look like? How many days am I training? If this is interesting to some of you for whatever reason, you'll hear about it all here!! The article is here: https://www.sustainableselfdevelopmen... Time-Stamps: 0:00 - intro, what you will hear and see in this video 1:03 - where you can find my guide on how you can set up a training program and progress volume over time 1:47 - How you should view training experiments and trying out different things 3:00 - The training & video game analogy 4:20 - Why high volume was nonviable to me earlier 5:25 - My training program at the time outlined (day 2 written twice, woopsies) 6:16 - How that training program worked 7:45 - What prompted me to try new things 9:05 - Funny enough, at first I tried even lower volume (training setup displayed) 9:53 - How I modified that setup to make it workable 10:45 - Playing around with higher training frequency 12:00 - I slowly started increasing volume 13:45 - Aaand I increased my training a bit more still! 14:31 - My most hardcore training displayed 15:12 - But it gets even more hardcore 15:54 - My most hardcore training so far displayed (even more hardcore I mean) 16:15 - Some context as to how I'm structuring all this Join the SSD Facebook community www.facebook.com/groups/sustainableselfdevelopment

In this video I provide a complete breakdown on my best tips and personal experience with training the side and rear deltoids for optimal development 0:30 - Why I love prioritizing shoulder training (they are so important for a good physique) 1:40 - My frequency preference for delt training 2:35 - The overhead press... 6:10 - Some talk on genetics and who you should listen to 9:10 - My favourite delt exercise 9:35 - Cable lateral raises 11:05 - DB lateral raises 11:50 - Face pulls and shoulder pulls 14:00 - Final thoughts on side and rear delt training The SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment The autoregulatory eating course: www.sustainableselfdevelopment.com/autoeating The SSD Training and nutrition course: www.sustainableselfdevelopment.com

Today I'm chatting with Valentin Tambosi from Intelligent Strength. He is a true expert and fanatic on the topic of muscle building, and is a true craftsman of training! I picked his brain on a lot of cool topics including optimal training for all the major muscle groups, training frequency, deloads, mind muscle connection, twice daily training, and how it's like to train in Europe's best gym. Time-stamps: 0:05 - Some discussion about Valentin's name 0:42 - Who is Valentin Tambosi? 2:10 - Talking about 'Das Gym' in Viena 4:10 - Did you respond to training well genetically? + How your trianing looks like 6:41 - Your training volume ;) 8:15 - How close do you train to failure? 9:20 - Free weight vs machines, cables 11:45 - How do you monitor progression 14:15 - Your sessions take 3-4 hours?!?! How?!?!! 16:27 - Does it matter how long you rest and how heavy the weights you lift? 17:40 - Compensating by lack of quality by more sets 18:35 - Twice daily training - Optimal training/body-part: 21:40 - Chest 26:00 - Arms (Biceps and Triceps) 28:30 - Touching on Myo-reps 29:20 - Side and Rear Delts 34:00 - Touching on the overhead press 35:25 - Quads 39:00 - Hamstrings 45:16 - Calves 48:50 - Traps 50:55 - Abs 54:06 - Glutes 55:40 - Lats Some more stuff: 1:01:10 - Deloads 1:05:15 - Training frequency 1:08:00 - Where can we learn more about you: Valentin's site: https://www.valentintambosi.com/ The autoregulatory eating course: www.sustainableselfdevelopment.com/autoeating The full SSD Training and nutrition course www.sustainableselfdevelopment.com The SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

Finally, the autoregulatory eating course is ready, and is available for a pre-order: https://www.sustainableselfdevelopment.com/autoeating Its been a long time coming, and was long overdue. Essentially, this course will encapsulate everything that I've learnt and know about eating without macro tracking. It will be an online video course, but you will be able to choose your format. It will cover basically everything you'd ever want to know about eating without macro tracking To put it rather corny-ly, this will be the first fully comprehensive and fully detailed, customizable resource that is going to teach you the skill of manipulating your body composition without tracking macros! This is a promotional video, but there will be some useful info in here even if you're not interested in this course whatsoever :) 1:00 - Why I quit macro tracking 2:00 - Some disordered eating stuff 2:30 - Decision fatigue and macro tracking 7:30 - What can you achieve without macro tracking? 9:30 - Myth2: 'You need to be hungry to lose fat' 10:45 - The main benefits of autoregulatory eating 12:04 - Why make a course on this topic? (the content of the course) 13:30 - My goal with the course 14:44 - Talking of the price 17:20 - A look inside the course The SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment Besides the promo,. hopefully the video will shed some light on a few concepts - you CAN absolutely build a good physique (or even a great one) and develop your body to its potential without tracking macros. Eating in an autoregulatory manner is not just there to keep you happy and healthy - it can also be a very effective tool for losing fat, building muscle, and making progress in the gym. I would agree though that if you're getting ready for a body building contest or if you have extreme athletic goals, this strategy might not be your best bet. This method is for people who want to look and feel good, have good performance both in and outside of the gym, and adopt a lifestyle friendly, low-stress strategy for the long term. It's also not true that you need to chase the feeling of being hungry, and that you need to "ask yourself" between each bite if you're still hungry. If that's what it took to make an autoregulatory eating method work, I would never in a billion years advise it - it would be more stressful and OCD inducing than macro tracking. It's also important to point out that if the things I said about the compulsive and obsessive behaviours I developed with macro-tracking, that's GREAT! I'm honestly happy for you, and I wish for you that my message here never becomes relevant. I'm simply sharing this message because I know from experience that it is in fact a part of the day to day reality of many people.

Do you need carbs to build the most muscle possible? Or is it just about protein and calories? Are ketogenic diets potentially viable for fueling muscle building-specific training? What about trargetted ketogenic diets? Are high fat diets making you fatter faster when you're in a calorie surplus? These are the questions we were investigating in today's episode with Dr. Mike Israetel and Menno Henselmans. It was a great back and forth, and hopefully it helped out anyone who wanted to build his/her best body without downing a lot of carbs. 1:37 - How much does the ratio of carbs/fats matter once protien and calories are set? - Mike's take 6:53 - Menno's take on the same question 12:11 - Menno addresses ketogenic diets for muscle hypertrophy training 15:07 - Mike's take on keto diets for muscle building 23:10 - Menno reflects on Mike's points (insulin, glycogen, etc) 32:30 - Mike responds to the issue of drug use in bodybuilding & high carb preference 37:26 - Menno talks whether fats are more fattening than carbs in a calorie surplus 42:40 - Mike's final comments on Menno's take Mike's resources: www.reneissanceperiodization.com Insta: @rpdmike Menno's resources: www.mennohenselmans.com Our website and course: www.sustainableselfdevelopment.com The SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

I've been conducting a higher volume training experiment on myself lately. Over time I found that as I've been eating in a calorie surplus and my recovery was better managed - mainly via more sleep - I was able to tolerate more training stress. In this 2 part series I'm going to discuss how my training changed over the past 1-2 months during my bulking phase, as well as discussing the most important principles that dictated my decisions. 0:10 - Why I've been putting off this video 1:42 - My (general) low volume preference explained 4:04 - Updates: on my stance - Injury management vs volume management 7:25 - Stagnation and progression with higher volumes 9:25 - Nutrition and sleep 10:20 - Motivation and mental focus 12:50 - Stripping down things to the barebones if you're stalled 14:53 - How I'm applying these principles for myself the SSD Nutrition and Training course: www.sustainableselfdevelopment.com the SSD Facebook communty: www.facebook.com/groups/sustainableselfdevelopment Resources mentioned: My volume story video: https://www.youtube.com/watch?v=nFhRk2hMcF4&t=1177s The article: https://www.sustainableselfdevelopment.com/blog/my-story-about-training-volume-why-doing-more-is-not-always-the-answer

In today's video we're discussing some exercises and tools that were game-changers for me over the years! 0:28 - What makes a good exercise? 0:57 - The "limiting factor" in an exercise 1:08 - Peck flys, overhead squats, etc. 1:41 - How injurious is an exercise (overhead tricep extensions for me, for example) 2:50 - The importance of awareness 3:10 - Loadability - microloadability, absolute loadability (handstand push-ups, inverted rows, etc) 5:42 - Conclusion on "what makes for a good exercise" 6:25 - Tools that were game changers for me: 1.) Myo reps 7:55 - Kaatsu/blood flow restriction 9:11 - Micro/fractional weight plates 10:33 - Lat prayer 12:55 - Chest press machine (with a foam roller) 15:00 - Weighted push-ups 17:40 - Other exercises (for later) The SSD Training & Nutrition course: www.sustainableselfdevelopment.com The SSD Facebook group: www.facebook.com/groups/sustainableselfdevelopment Menno's article: https://www.t-nation.com/training/principles-of-exercise-selection What makes for a good exercise? Often we argue about the details: are high bar squats better than front squats? Are bench presses better than peck flys? The thing is, instead arguing over specific exercises, often talking about the variables that make up for a good exercises is more productive. (just like you wouldn't argue over which training split is better, but you would look at how a given split organizes training variables across the week. (like volume, intensity, frequency, etc.) With that, lets talk about some things that make an exercise effective: The limiting factor: is the fatigue in the muscle you want to stimulate what's going to limit you from doing more reps with a given weight? Tissue-stress distribution: are you stimulating your muscles, or you're just pissing off the surrounding connective tissue? Loadability and mircoloadability: can you load the exercise effectively, and can you progress between workouts without ridiculous jumps in weight? Something to keep in mind. A few tools that were game changers for me: Kaatsu training: a great tool to make light-weight work effective. Myo-reps: an intensity technique that allows you to make high-rep training more time efficient. Fractional micro-plates: allows for gradual progression between workouts. Exercises that were big game-changers: Lat-prayers: a straight-arm pulldown variation that allows you to stimulate the lats through its full range of motion, develop great mind muscle connection, and train your lats without messing up your elbows. A chest press machine (with an optional foam-roller behind your back to increase the ROM of the exercise): great way to train your pecks on a very stable platform. Weighted push-ups: a great exercise if your shoulders tend to get cranky on the bench press.

Mike Matthews has built one of the biggest fitness empires at Muscle For Life and Legion Athletics. I wanted to talk to him for a long time, as he is not only a very successful entrepreneur and a self-made fitness expert, but he is also the perfect prototype of hard work, conscientiousness, and doing the right things. I was curious if he was always the hard-working guy that he is today, and how he manages to put in the hours necessary so consistently. Is he a freak? We'll find out in this episode! Other topics we talked about included: - The most important skills you need to master if you want to succeed in business - How Mike schedules his time - The factors that contributed to his success Ah, well, just look at the Time-Stamps: We say hi to one another - 0:00 Mike always gets asked about business, not fitness - 1:00 What made it possible for Mike Matthews to succeed? Luck? Hard work? Intelligence?- 3:00 Is marketing the number one skill that any entrepreneur needs to master to succeed? - 13:00 What's the best way to learn marketing? - 23:42 Mike Matthews obviously works a lot. How do those 70-80 hours a work actually break down? - 36:29 Ok, so you don't procrastinate a lot. But do you NEVER feel like writing just doesn't flow? - 53:30 Do you think you're just genetically "gifted" with being so hard-working? Is this a genetic trait? - 1:02:55 1:17:45 - Where can we find out more about you? The SSD Training and Nutrition Course: www.sustainableselfdevelopment.com The SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment Insta: @ssdabel Itunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1405583906?mt=2 Mike's resources: www.muscleforlife.com

What happens after you bulked for at least 2 months? (and not jump ship after one week, where you may lose some ab definition) Time-Stamps: - What do I even mean by an "extended" bulking phase? - 0:17 - Your body-fat increasing (and how nobody gives a shit) - 0:50 - The illusion of "pressure from social media) - 2:00 - Your performance going up in the gym - 3:53 - You will be able to tolerate more training stress (training volume) then you did before - 4:45 - Your well-being will increase in general (libido, energy levels, sleep quality) - 5:19 - You will have more general fiexibility (your metabolism will ramp up, you will have more calories to play around with) - 6:15 - You will start losing interest in food (a slice of pizza will be as exciting as chicken and salad would be on a cut) - 7:30 - You will realize that the way we glorify low body-fat percentages is a bit overblown. (you just feel better when you bulk) - 9:00 - Conclusion (the importance of actually committing to a longer bulk) - 9:43 The SSD Nutrition and Training course: www.sustainableselfdevelopment.com The SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment : First of all, what do I mean by “extended” bulking phases? In short, I mean eating for at least 2 months in a surplus without interruptions, as opposed to pulling the plug at the first sign of losing some ab-definition or maybe waking up a bit more watery, or feeling guilty that you overdid food a bit. The first thing you're going to notice is that you're going to put on some weight - and yes, this includes putting on body-fat. But more importantly, what you’re going to notice is that nobody is going to give a damn. Certainly not the people in your day to day life. But even if you’re a fitness professional of sorts and you feel like you need to look a certain way to have credibility, often this pressure is mis-perceived. If you have a 6 figure business that is predicated on hundreds of thousands of fans appraising you for your shredded physique, I understand this bourdain. But I’ve heard so many people complain about their obligation to be shredded for their “following”, who never even posted a picture of themselves before. On top of that: Are you only following people that are shredded all the time? Did you unsubscribe from people when you saw their body-fat creeping up a bit higher? No. The second thing that happens: your performance in the gym starts going up. Sounds like a no brainer, but it’s so common to have your lifts being plateaued for extended periods. I’m sure you had times like this when you hit a certain number on squts or bench presses, and you just couldn’t get past that for several months. You’re also going to notice that you will be able to tolerate more total training stress in the gym - this mainly refers to the total amount of volume you can do without impairing your well-being, messing with your sleep, and just run you into the ground on the whole. If earlier 10 sets was the most you could recover from, maybe now you’ll be able to do 15-18 or even more sets a week. Your well-being is also going to improve. You will probably find that you’re irritable less, your sleep quality will improve (even I noticed this, having had years of sleeping problems) and you will be more motivated to move around and do things during the day. I noticed that in between sets in the gym, I’m often walking up and down as opposed to sitting down lethargically. My libido has also increased - I won’t go into details there, but I often felt like a 13 year old with raging hormones. You’ll also find that you’re general flexibility in life is going to increase. You will notice that minor things, like getting home 2 hours later to get in your meal is going to bother you less than it did before. A lot of this has to do with the fact that you will have more calories to play around with over time as your metabolism adapts higher and your body starts resisting fat gain.

s there such a thing as junk volume? Earlier we thought the answer was a definitive yes, but some recent data may put this notion to question. Time-Stamps: 0:30 - What is junk volume? 1:30 - The things that matter for muscle growth and how junk volume comes into the picture 3:17 - The real life applications of junk volume (in theory) 4:08 - Things that challenged these notions 6:20 - What if there ISN'T such a things as junk volume? 8:13 - Conclusion 8:33 - Practical application Check out the SSD Training and Nutrition Course: www.sustainableselfdevelopment.com/groups/sustainableselfdevelopment Join the SSD FB Community: www.facebook.com/groups/sustainableselfdevelopment

Should you be concerned about putting on body-fat during bulking? What happens once you get over 15-% body-fat? WIll insulin sensitivity go to hell? Will chronic inflammation impair your muscle building efforts? Do you need to start a gaining phase when you’re at 8% body-fat? What is an acceptable rate of weight gain during bulking? These are some of the questions which many trainees will ponder before they even give themselves the permission fo finally start eating in a caloric surplus. In 2018, some of the podcast episodes on the Sustainable Self-Development Podcast have presented us with some really useful insights on these topics. Besides this, I’ve had the pleasure to interview Dr. Eric Helms on his experiences when it comes to eating without tracking macros, and letting energy intake autoregulate itself based on hunger and satiety cues. Many think that while you can stay at a healthy body-fat and body-composition without counting calories and macros, having abs and progressing in the gym is just not doable without meticulous macro tracking. Well, if all of my previous episodes that were done on this topic were not enough to convince you about the opposite, this episode surely shed some light on the matter. I hope this compilation episode will give you some useful insights and allow you to keep 2019’s fitness journey in good pisit, less neurosis and ultimately end up with good results! Time-Stamps: 2:35 - Body-fat percentage and your muscle building ability 5:30 - Is there any studies showing that you build less muscle over 15% body-fat? 13:20 - Mike’s take on body-fat percentage and anabolic resistance 22:19 - Final point on body-fat and anabolic signalling/your muscle building ability 26:30 - Steve hall on rate of weight gain 32:55 - Caloric surplus and implementing mini-cuts during bulking 42:35 - Eric Helms on improving body-composition without tracking macros 50:35 - Bulking without macro-tracking 1:07:00 - Important announcement on the ad-libitum eating course ;) References episodes: Bulking debate: https://www.youtube.com/watch?v=ZFIsCWnHiaI&t=2777s Steve Hall’s episode: https://www.youtube.com/watch?v=pdE1Z9MIA4k Eric Helms on Macro-tracking: https://www.youtube.com/watch?v=thHy0dfwN7g The SSD training and nutrition course: www.sustainableselfdevelopment.com The SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment The Ad-Libitum eating course: https://www.sustainableselfdevelopment.com/p/adlib My personal blog: www.ssdabel.com Insta: @ssdabel

In this episode Thomas Campidell and I are reflecting on the biggest lessons learnt from 2018 and the goals we would like to set for the upcoiming calendar year. Time-Stamps: 0:53 - How would you describe 2018? 6:56 - Lessons learnt about the things that are important for us 15:20 - Accepting flaws vs trying to improve on them 19:00 - Trying to find the areas where we should improve 28:20 - Improving social life 33:50 - Improving intellectually and reading books 39:00 - Fitness goals 42:25 - Goal setting strategies The SSD Training and nutrition course: www.sustainableselfdevelopment.com Join the SSD FB Community: www.facebook.com/groups/sustainableselfdevelopment Itunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1405583906?mt=2 Insta: @ssdabel Thomas: www.campidellcoaching.com

Happy New Year Everyone! Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

Steve Hall from Revive Stronger returns to the podcast for the 3d time. Besides talking about some business stuff, we uncover how Steve made some serious gains as a late stage intermediate/advancesd training. If you want to give bulking, progressive volume training and twice a day training a go, you will like this episode, I can promise! Time-stamps: Personal development and business talk: 0:20 - Steve's and my difficoulties with Christmas shopping 1:05 - How Steve's fitness business changed over the years 07:45 - How to prioritize content for different platforms when you run a business 17:55 - Typical day in your life? 25:00 - Insecurity with posting your half naked pics on instagram Nutrition talk: 28:05 - How did you make such good gains in your bulking phase? 34:15 - Caloric surplus and rate of weight-gain of weight gain 41:20 - Mini cuts - how frequently and how long to do them Training talk: 44:50 - Progressing volume 52:00 - Comeon, let's not kid ourselves:, how much volume do YOU do?! 54:45 - 2x a day training - how do you do it? 59:30 - How to train ABS 1:02:20 - where can we find more about your work? Check out the SSD Nutrition and Training course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment Steve's work: www.revivestronger.com Insta: @revivestronger

Ok, this one is a bit of a one-off episode - doesn't quite relate to the general theme of this channel, but I wanted to do this for a long time - therefore, consider this as a christmas gift for myself. :D Besides being a podcast host, I'm also an avid podcast listener. Podcast host that ruin the podcast listener experience drive me pretty crazy - therefore I compiled couple of year's wort of frustration as a podcast listener. 2:52 - Passion 5:52 - Embrace sucking in the beginning 8:16 - Do yourr research on your guests 10:05 - Pronounce your guest's name 11:50 - Rude interrupting 15:18 - Talking way too much 17:50 'Just jumping in' 20:10 - Long anecdotes 21:24 - Making constant jokes 23:00 - Being too influencable 27:07 - Audio quality 28:07 - Learn to be 'selfish' a bit 30:02 - Learn what things worth the effort and what things's don't The SSD Nutrition and Training course: www.sustainableselfdevelopment.com the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

In Today's episode we have on arguably the world's leading researcher and investigator of muscle hypertrophy, Dr. Brad Schoenfeld. Brad has conducted more studies on relevant training concepts and practices then anybody else in the field of muscle hypertrophy. In today's episode we discuss the following topics: - Training volume and how high you can push your training efforts - His recent, infamous 45 sets/week study - Targetting slow and fast twitch muscle fiber growth with high rep/low load or high load/low load training - The concept of junk volume - And more! 0:30 - Intro questions (Brad's background, his current contritution to the field, etc) 6:25 - The fundamentals of muscle building (his view on this now vs 10 years ago) 10:23 - Discussing the findings of the recent 45 sets/week study 15:10 - Real life applications of the study 18:53 - The impact of training your whole body vs just only a few muscle groups with so much volume 21:42 - What would have happened if the study ran for longer? 24:50 - DId swelling inflate the results? 26:50 - The importance of absolute load & junk volume - an interesting back and forth here. 32:15 - Touching on training frequency 34:50 - Targetted muscle fiber training 40:50 - Effective reps and new ways of quantifying training volumne 44:00 - Where can we find out more about you? Check out the SSD Nutrition and Training course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelolpment Dr. Schoenfeld can be fond at: www.lookgreatnaked.com/ Insta: @bradschoenfeldphd

About 2 years ago I made a video on my advice for people who can't eat enough during bulking. I reconsidered my stance on some of the things I was saying, so here is the updated one. The SSD Nutrition & Training course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment The old video I referred to: https://youtu.be/1fQ2VzjJNDM The YT channel I referred to: https://www.youtube.com/channel/UC2I3zxy4XGqSDkJfQI0whyQ

Cal Newport's book 'So Good they Can't ignore you' had a huge impact on my life when I read it a few years ago. The book argues against the commonly said phrase, 'follow your passion' when it comes to chosing your career path. At the time I was hugely relieved by hearing someone voicing doubts about the validity of this concept, but since then I reconsidered my stance on the matter... Check out the SSD Nutrition & Training course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

In today's episode I'm chatting with Dr. Doug McGuff (someone I've been wanting to have on for ages). He is one of the biggest figures behind the HIT and superslow training method, and is one of the most thoughtful people in the fitness world in general. He has one foot in emergency medicine and one in fitness (quite an undertaking)! In this episode I tried picking his brain on his reasoning behind deploying low volume, high intensity training techniques to the expense of volume and frequency, and tried to see if we can get to a common ground. Let's see how it turns out! Check out the SSD Nutrition & Training course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment Who is Doug McGuff? - 0:30 What shaped your thinking about training? - 4:50 What were the workouts you experimented with initially? - 9:06 How do you employ super-slow? - 17:10 Volume/Exercise with Doug's methods- 21:10 What do you make of the new research on volume? - 26:08 The potential problems with training to failure? - 34:10 Why are super slow proponents so often DYEL? - 39:10 The big picture with training and fitness - 42:55 47:17 - Where can we find out more about you? Dr. McGuff's work: http://drmcguff.com/ https://www.instagram.com/ultimate_exercise_/

What are some essential boxes to tick when you're training in a new country/gym/environment and you don't have access to your regular equipment and you can't compare your lifts to your regular PRs? In short, how should you train during travelling? In the case of diet, we know the big boxes to tick: protein and calories will typically take care of your body-comp goals for the most part. But what are these factors when it comes to training? We go into this in depth(ish) in this episode. Check out the SSD Training & Nutrition course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelolpment.com Mentioned resource: Progressive overload is a goal not a benchmark: https://www.youtube.com/watch?v=OOF_xknpc4k

Dr. Mike Israetel returns to the SSD Podcast to discuss the topic of what it takes to become an advanced lifter and surpass the intermediate stage. We cover training and nutrition related topics, alongside with some bonus stuff related to mindset/psychology, and we even delve into productivity and career related topics. The SSD Nutrition & Training course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment 0:23 - How do you manage to be so productive/creative so often? 15:00 - Should you follow your passion or go down the practicel route? 21:15 - What does it take to get to the advanced stage as a lifter? (in general) 29:30 - Training principles that need to be in place if you want to progress from the intermediate stage 38:08 - The issue with program hopping 48:45 - Nutrition: how big of a caloric surplus should you be in to bulk? 57:00 - Mental/Mindset considerations for long term progress 1:04:50 - The future of fitness 1:10:20 - New projects of Mike Follow Mike and RP: https://renaissanceperiodization.com/ Insta: @rpdmike

Getting to the intermediate stage (from being a beginner) is relatively easy. However, there are relatively few that make it to the advanced stage. In this episode, let's examine why that's the case! (Ahead of some surprise for the weekend). The SSD Training & Nutrition program: www.sustainableselfdevelopment.com Join the SSD Facebook community www.facebook.com/groups/sustainableselfdevelopment

We all make mistakes in our fitness journey, and ultimately, there are things we wish we'd have done differently. In this episode I'm going over the 4 things I wish I'd been exposed to when I got into fitness about 6 years ago. The SSD Training & Nutrition program: www.sustainableselfdevelopment.com Join the SSD Facebook community www.facebook.com/groups/sustainableselfdevelopment

My most recent fat-reduction phase taught me a few interesting lessons, including how even the most precise progress-monitoring tools can lead you astray. If you're ever frustrated with a mini-cut, this can help! Check out the SSD Nutrition & Training course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

There are many potential reasons why one would decide NOT to use steroids - but for me the reason is actually very simple - I'll discuss it in more depth in this short episode. Check out the SSD Nutrition & Training course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

Borge Fagerli joins us once again to discuss some training and nutrition related concepts with regards to training volume, nutritional periodization and recovery management. Amongst others we once again touch on the topic of training volume, tempo, and customizing rep-ranges to the individual. The SSD Nutrition and Training Course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment Time-Stamps: 0:38 - Recent nutrition and training experiments: 8:30 - More discussions about training volume (AGAIN!) 31:10 - Individualizing training intensities and rep ranges to the individual 38:30 - Slow training, super-slow, and more.. 48:45 - Vertical diet and other nutritional experimentations 53:10 - Concluding thoughts

Dr. Eric Helms returns to the SSD Podcast for the 5th time to discuss one of his latest interests, which is, the mental and emotional costs and potential downsides of always tracking your calories and macro-nutrients. Check out the SSD Training & Nutrition Course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment Time-Stamps: 1:00 - Eric’s top productivity tips 11:00 - Things that Eric has changed his mind on: Periodization 19:20 - Hypertrophy and getting stronger 23:00 - Low carb diets and FAD diets 31:07 - The emotional cost of tracking macros - intro 38:30 - The hype around IIFYM 42:00 - What’s the harm in not listening to your hunger/satiety signals 49:40 - What can you achieve without macro tracking? 56:05 - Bulking on an auto-regulated eating pattern 1:00:00 - Contest prepping without tracking macros (for the first weeks) 1:04:43 - What things have changed in your life since you stopped macro tracking? 1:10:42 - Where can we find your work? Eric's new books: https://muscleandstrengthpyramids.com/ 3DMJ Website: https://3dmusclejourney.com/ Eric's research review: https://www.strongerbyscience.com/mass/ Insta: @helms3dmj

In this episode I'm going over my training update for the week, and besides that, cover 3 things that changed in my life since I stopped tracking macros. Check out the SSD Training & Nutrition course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

Some brief thoughts this time about trade-offs between different things which you might want. It applies in fitness just as much as in finances.. The SSD Training & Nutritional course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

In the third radio hour of the SSD podcast, I'm binging you clips from 3 different interviews done with Dr. Stephan Guyenet, Lyle McDonald and Dr. Mike Israetel. 5:30 - Food addiction (Stephan Guyenet) 12:30 - Binge eating & evolutionary wiring 19:20 - Is crash dieting worth it? (Lyle McDonald) 33:20 - Health and body composition (Mike Israetel) The SSD Nutrition & Training course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment The interview links: Stephan guyenet: https://www.youtube.com/watch?v=IswcPoA8FM0 Lyle McDonald: https://www.youtube.com/watch?v=NGAeSscCKDk Dr. Israetel: https://www.youtube.com/watch?v=JK8I0kpQDhg

In the second episode of my SSD Cycle II. Updates, I go over why I do so much high rep work in my new training cycle, why I train with high frequency this time, and I my top 4 tips for managing injuries. Check out the SSD Training and Nutrition course: www.sustainableselfdevelopment Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

Not a huge fan of these 10,000 calorie "challenges", quite popular on YouTube. This episode explains why... Check out the SSD Nutrition and Training course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

Radu Antoniu returns on the SSD Podcast to discuss how he went from fitness YouTuber to alturistic film maker about the issues most pressing to society and the planet. Check out the SSD Nutrition & Training course www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment Follow Radu: Thinkeatlift.com Insta: @raduantoniu

My II. SSD Training Cycle Begins right now. Increasing my lean body-mass is high on the priority list, but bringing up my CORE is probably even higher up. This episode details how I plan to go about it! My training cycle: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

Paleo? Low Carb? Not mixing fats and carbs? Diet fads can be surely frustrating to look at from a spectator's point of view, but it can be interesting to look at the merit of them. Check out the SSD Nutrition and Training Course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

Mario Tomic returns to the SSD Podcast to talk about some of the biggest game changers for his success, and what he would recommend to ambitious people for maximizing their chances of success. Check out our SSD Nutrition & Training course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment Mario's resources: https://www.tomic.com/ Insta: @mariotomich

What is preferable: More, shorter training sessions or less frequent, longer ones? It's a complex question... Let's cover it under 10 minutes! Check out the SSD Training & Nutrition video course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

In this episode I'm chatting with JC Deen from jcdfitness.com JC is an author, coach, and just overall, great guy who has been spreading valuable knowledge in the fitness world for many years now. In this episode we're talking about JC's book, dedicated to the mental game of fat loss, as well as the so called 'fat boy syndrome' which can often reak havoc on guys' muscle building ambitions. Check out the SSD Training & Nutrition video course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment Time-Stamps: 2:27 - How JC got into the industry 9:37 - What did you change your mind about in the last 10 years? 18:30 - The bigger challenges to overcome in fitness & business 27:30 - JC's book about fat loss mindset 39:40 - The mindset of looking for the magic bullet 47:42 - Overcoming the 'former fat boy syndrome' 1:0047 - Where can we find your work/book? JC's work can be found at: https://jcdfitness.com/ Jc's insta: @JCdeen

We've come to the end to my first official SSD training cycle (created by Borge Fagerli). The cycle has run for about 10 weeks in total (instead of the official 8-9 weeks) and in this episode I'll be talking about all the experiences I've gathered, as well as the results I've been able to attain. Hope you enjoy it! The SSD Training & Nutritional course is available at: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment Time-Stamps: 2:30 - Strength gains on the training cycle & tailoring it to individual needs 7:30 - Volume on the program & work capacity, myo reps, more.. 19:17 - Some OCD questions about rep-ranges 25:35 - Further talk on individualizing the program 32:00 - Further talk on injury management 39:36 - Some nutritional talk as well 46:30 - Summing up conclusions

Is there a case to be made for bulking up to higher body fat percentages? Can you build more muscle by doing that? Let's find out here. Check out our SSD Nutrition & Training course: www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment

Yet another Q&A with strength coach and nutrition expert Borge Fagerli in the Sustainable Self-Development community. Check out the SSD Training&Nutritional course: www.sustainableselfdevelopment.com/ssdprogram Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment 1:00 - Daily undulating pertiodization 10:28 - Sustainability of a meat based diet 18:30 - Blood donation and implications for training 20:00 - Ad libitum dieting and weekly weight fluctuations 24:00 - Why do people gain weight as they age? 28:30 - Increased digestive issues after a carnivore diet experiment 34:30 - Hormesis - can our body benefit from eating junk food sometimes? 42:30 - Motivation + Progressing on an autoregulated program

A new study from Dr. Brad Schoenfeld's lab showed benefits to training volumes up to 45 sets a week. Is this the final nail in the coffin of the low volume proponents? How can people like me, who advocated lower volume protocols in the recent past look in the mirror after this? Check out the SSD trainign and nutritional template www.sustainableselfdevelopment.com/ssdprogram Join the SSD Facebook community www.facebook.com/groups/sustainableselfdevelopment 0:00 - The study 2:50 - The results 4:16 - Caveats to consider 14:56 - Potential explanations/mechanisms 19:50 - Real life application 22:12 - Volume & recovery 27:02 - Volume tolerance & muscular potential + conclusions The study: https://journals.lww.com/acsm-msse/Abstract/publishahead/Resistance_Training_Volume_Enhances_Muscle.96822.aspx

In this episode I'm interviewing Krista Scott Dixon, director of curriculum at Precision Nutrition, as well as accomplished author and speaker. She has earned her PhD in Women's Studies, and these days she educates people about the various paths to success in fitness and life. Check out the SSD trainign and nutritional template www.sustainableselfdevelopment.com/ssdprogram Join the SSD Facebook community www.facebook.com/groups/sustainableselfdevelopment Time-Stamps: 1:41 - Krista's background 3:05 - Some talk about success in life in general 11:30 - Precision nutrition's nutritional philosophies 23:20 - Some more talk on intuitive eating 28:30 - Being softer or tougher with clients 40:30 - Talking about mindfulness & productivity some more. Krista's resources Precisionnutrition.com Krista's site: https://stumptuous.com/ Her book: https://www.amazon.com/Why-Me-Want-Eat-ckedupitude/dp/1544812299/ref=sr_1_1?ie=UTF8&qid=1537083160&sr=8-1&keywords=krista+scott+dixon

In this episode, I'm talking to Greg Nuckols on his latest meta analysis on training frequency and hypertrophy. We also touch here and there on strength. Check out the SSD trainign and nutritional template www.sustainableselfdevelopment.com/ssdprogram Join the SSD Facebook community www.facebook.com/groups/sustainableselfdevelopment Time-Stamps: 1:43 - What are your latest findings on training frequency & hypertrophy? 6:10 - What are the mechanisms that could explain higher trainign frequencies being better for hypertrophy? 16:25 - How confident are you about your findings? 21:00 - What are the pros and cons of upping frequency? 28:05 - Who should definitely NOT bother upping their frequency? 31:10 - Injury risk & high training frequency 35:05 - The most & least amount of volume per training session for maximum benefit 41:30 - The latest data on extremely high training volumes & hypertrophy: Greg's thoughts. 46:15 - Detraining & Resensitization phases for better hypertrophy 52:35 - Greg's frequency and volume recommendations for the average trainee 59:35 - Greg Nuckols's takes on the role of IQ. 1:02:30 - Where can we find your work? Greg's sources. www.strongerbyscience.com https://www.strongerbyscience.com/mass/ https://www.instagram.com/gregnuckols

In this episode I go over which people a carnivore diet is appropriate for, and for whom it might not be. Check out the SSD trainign and nutritional template www.sustainableselfdevelopment.com/ssdprogram Join the SSD Facebook community www.facebook.com/groups/sustainableselfdevelopment

In this episode, we answer listener questions for the 9th time in 9 weeks. Check out our comprehensive training&nutrition&lifestyle package at: www.sustainableselfdevelopment.com/ssdprogram Join the SSD Facebook community: www.facebook.com/groups/sustainab…fdevelopment.com 2:05 - Drop sets - benefits, downsides and how they can be implemented smartly. 5:35 - Mitigating the impacts of shift work 8:27 - Fast vs slow protein sources 11:37 - Do you need to lift heavier weights over time to grow if you can resensitize the muscles to lower loads? 16:38 - Weighted carries and exercises to train the core 19:00 - Lowering the body's settling points, and strategies to achieve this. 22:45 - When should you stop dieting and focus more on muscle building? 25:20 - One vs multiple training days for the same muscle groups 27:30 - Training frequency and injury risk 32:50 - Some further talks on strategies for advanced vs beginner people

In Q&A number 8, we answer another series of your questions about training, nutrition and lifestyle. Our training and nutrition program: https://www.sustainableselfdevelopment.com/ssdprogram Get an even bigger discount here: https://www.sustainableselfdevelopment.com/ 1:11 - Volume progression vs Load progression - doing more sets vs adding load, is it ever superior? 5:39 - What would you differently if you started out lifting today? 11:36 - Ideal body-fat% range for cutting and bulking 13:20 - How accurate should you be with macro and calorie tracking (good, better, best tiers) 20:10 - Low hanging fruits for positive lifestyle change 25:00 - Training with very little sleep and high stress 27:35 - NSAIDS during strategic deconditioning phase 29:42 - Cluster training for hypertrophy 33:50 - Training and nutrition considerations for people in cold climate & little sunlight 38:15 - Final notes

This progress update is after 2 weeks of following the new training cycle I've been talking about in the past few videos. I've completed the first workout of submaximal training, and now I started out with the first week of myo-rep phase. I also touched on recent experiments with diet&nutrition. If you'd like to get your hands on this training template + a nutritional package, you can pre-order at www.sustainableselfdevelopment.com/ssdprogram To get an even bigger discount, go to www.sustainableselfdevelopment.com Join the SSD Facebook community: www.facebook.com/groups/sustainableselfdevelopment.com

In this 7th Q&A with Borge we answer a set of questions once again: What do we eat in a typical day? What are some good ways to micro-load exercises which have large weight jumps? Is it worth investing into genetic testing? Can you quit junk food like you would quit alcohol or nicotine? Our training and nutritional package is now available for pre-sale at a discounted price: www.sustainableselfdevelopment.com/ssdprogram You can get an even bigger discount by going to our site and signing up for our e-mail list: www. sustainableselfdevelopment.com Join the SSD Facebook community: https://www.facebook.com/groups/sustainableselfdevelopment

In this video we talk over my new training system with my partner & coach Borge Fagerli. To learn more about the training system and get your hands on something similar, go to: www.sustainableselfdevelopment.com To join the SSD community, go to: https://www.facebook.com/groups/sustainableselfdevelopment

Yet another cool Q&A with Borge Fagerli on some of the questions we've selected from our Facebook group. If you want to tune into Q&As like this and contribute with your questions, you can join the SSD Facebook Group. www.facebook.com/sustainableselfdevelopment To get up to date on our upcoming projects, go to: www.sustainableselfdevelopment.com

In this short video I'll let you in on some of the new insights that I gained over this recent holiday I went on - hopefully will be valuable for some! Join our community: www.facebook.com/sustainableselfdevelopment Tune into our work: www.sustainableselfdevelopment.com

To tune into the next Q&A, be sure to join the sustainable self-development Facbebook group. www.facebook.com/sustainableselfdevelopment To sign up for our upcoming training program, go to www.sustainableselfdevelopment.com

Bryan Haycock is the creator of the Hypertrophy Specific Training (HST) training model, and is one of the biggest thinkers in the realms of muscle building. You can found out more about his work at: http://hypertrophyspecific.com/ Time-Stamps 2:40 - What went into creating the HST method 18:40 - What's "wrong" with traditional bodybuilding routines? 25:35 - Myo reps, effective reps 27:05 - Training volume 31:25 - Strategic deconditioning 39:30 - Very high volume routines 42:10 - Training frequency 51:25 - Has anything changed about the original HST methods? 58:05 - Where can we find out more about your work?

In this episode I'm talking to Dr. Anastasia Zinchenko about her recent book with the title 'food obsession' and how she overcame her food related issues by shifting her perspective. join the sustainable self-development facebook group: www.facebook.com/sustainableselfdevelopment Check out our future projects: www.sustainableselfdevelopment.com

This is the second nutrition Q&A with Borge Fagerli and the 4th webinar in total. To tune into the next Q&A, be sure to join the sustainable self-development Facbebook group. www.facebook.com/sustainableselfdevelopment To sign up for our upcoming training program, go to www.sustainableselfdevelopment.com Time stamps: 2:25 - Meal frequency: 2 vs 3 meal a day to build muscle 10:00 - Cholesterol on a high fat diet 15:00 - Omega 3 : Omega 6 ratio 18:15 - Body signals that mean eating too little/too much protein or fat 26:00 - Increasing metabolism and dieting on higher calories than before 28:15 - Calorie surplus during bulking - how much is just 'right' 34:00 - Transitioning back to eating carbs and the adaptation period there 38:05 - Changing people's eating behavior and relationship with food 45:30 - Sweetner use during a carnivorous diet

In this episode I'm talking to Dr. Carl Juneau, exercise scientist with a PhD in physical activity epidemiology. He is also the founder of the Dr. Muscle app. You can check his app out with a special offer here: https://drmuscleapp.com/abel Join the Sustainable Self-Development facebook group: www.facebook.com/sustainableselfdevelopment Check out our upcoming training template: www.sustainableselfdevelopment.com

In our third webinar with Borge we answer your nutrition related questions. If you want to hear our next webinar, join the ssd facebook group: www.facebook.com/sustainableselfdevelopment To sign up for our upcoming training template, go to www.sustainableselfdevelopment.com 1:48 - An intro into eating for health & body composition 19:50 - Updates on how to do a carnivore diet properly 25:45 - Nutrient timing for optimizing circadian rhythms & training performance 34:43 - Dealing with bloating - top tips 42:00 - How to eat based on hunger & satiety on a keto/carnivore diet

In this podcast episode I'm chatting with Lawrence Neal from 15minutecorporatewarrior.com We talk about the surprising challenges we faced as podcast hosts along the way. His podcast can be found at: https://www.15minutecorporatewarrior.com/ Join the Sustainable Self-Development FB group. https://www.facebook.com/groups/sustainableselfdevelopment Get ready for our upcoming training template with Borge: www.sustainableselfdevelopment.com

Aand another Q&A with Borge on training. Next one will be on nutrition. To tune into next week's webinar, join the group: https://www.facebook.com/groups/sustainableselfdevelopment Get ready for our upcoming training template with Borge: www.sustainableselfdevelopment.com Audio version: https://soundcloud.com/abelcsabai/hypertrophy-training-qa-with-borge-fagerli-sustainable-training-practices See you next week!

In this podcast episode I'm talking to Dr. Jeremy Loenneke about training volume and frequency, and when the diminishing returns become too severe to make it worthwhile within a single session. We also talk about his thoughts on periodization and the size&strength relationship. Join the sustainable self development facebook group: www.facebook.com/sustainableselfdevelopment.com To get a 20% discount on our upcoming training template head over to.. www.sustainableselfdevelopment.com

Borge Fagerli recently hosted a webinar in the Sustainable Self-Development Facebook group. To tune into next week's webinar, join the group: https://www.facebook.com/groups/sustainableselfdevelopment Get ready for our upcoming training template with Borge: www.sustainableselfdevelopment.com See you next week!

In this episode I'm talking to the Godfather of bodybuilding, Jeff Alberts from the coaching team 3DMJ. We'll talk about how it's like to do a 2-year contest prep, how to keep long term progression and sustainability in mind over short term results, training volume, and many more interesting stuff. Jeff's and 3D Muscle Journey's resources: http://3dmusclejourney.com/ Insta: https://www.instagram.com/3dmj_godfather/ SSD Faceook community: https://www.facebook.com/groups/sustainableselfdevelopment/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

I have an important message to share on a topic I feel strongly about.. my personal blog: www.ssdabel.com SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

A lot of us think of progressive overload and muscle gain in a reverse order - In this video I'm outlining the real role of overload in our training. Shoutout to Eric Helms and Bryan Minor for their excellent discussions on the topic!! my personal blog: www.ssdabel.com SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

In this video I discuss how I made the best gains of my life by doing (drastically) less volume. my personal blog: www.ssdabel.com SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

From the second chapter of my soon to be released free booklet, we'll cover one of the most fundamental concepts of a sustainable fitness lifestyle: being satisfied with your diet. The questions covered here are. - Should you eat only for fuel? - How enjoyable should your diet be? - What's the optimal balance between treating your psyche and attending to your physiological needs? SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

This is an intro of a series of videos I'll release from the chapters of a booklet I wrote, and will soon release. Also, you can soon expect to see my personal site where I'll gather all my musings, and can reach out to me if you're interested in working together with me! SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

In this episode of the SSD podcast I'm giving you an update after being on the carnivore diet for a month. SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

Here we go, I'm doing the carnivore diet. No veggies, no fruits, and in general...no plants. Crazy I know, but hopefully this episode will shed some light on why I'm doing this. SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

Should you deload every 4th week? Or every 5th? Or should you work up to the maximum amount of volume you can tolerate, overreach and THEN deload? Or should you even deload? Perhaps you can just 'reactive' deload whenever it's necessary during the session? In this monster of an episode we1ll surely discuss all those questions...and more. Szoták's sources: Get in contact with me: https://www.instagram.com/szotaktme/ https://www.facebook.com/szotaktme https://www.facebook.com/szotakandras http://themuscleengineer.podbean.com/ Find Vincent's writing at: Scienceandiron.net

In this episode we cover one of the most important pieces of successful dieting: nailing down the balance between being flexible engough to make dieting sustainable - but not too flexible so that we actually don't achieve our goals SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

Adding weight to the bar is a tried and true way to progress with your training over time. But what if that becomes unsustainable? And what about adding reps? Or sets? We’ll dig deep into these concepts in this episode with my fellow podcaster friend, Szoták Andrei. 3:10: Andrei’s background 8:00 – what should we know about progressive overload 14:00 – adding weight 21:00 – what to do when you can’t keep adding weight 24:30 – adding reps 38:20 – down sets (dropping the weight in subsequent sets) 40:22 – adding sets over weeks (progressing in volume) 49:40 – issues with adding sets 56:30 – Andre’s final recommendations for easy and practical progression 1:00:20 – Where can we find more about you? SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

In this bonus episode, I provide you with the audio format of my popular youtube video in which I reviewed the training frequency debate between Mike Israetel and Menno Henselmans. I also provided with some extra thoughts in the intro of this.

Let's talk about what intuitive eating actually means in the real world for someone who is striving to build his/her best body. SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

How much hunger is too much during the diet?

Pascal Flor is a coach at the rapidly upcoming bodybuilding coaching company, Revive Stronger. As you'll learn in this episode, he has put himself through one hell of a struggle during the period of 2016-2017, where he tried to juggle recovering from an injury, (and the subsequent surgery) chronic dieting, and on top of all of that, trying to go through with a body-building contest prep - something that tends to push people to their limits when they're starting off from a completely optimized spot, let alone someone who's already in a compromised spot. The following period was a tough one for him, as he had to maintain his work output as a coach, content producer and being in the public eye of his followers/followers of Revive Stronger. He struggled with a feeling of being a failure and flawed bodybuilder, while also having to deal with nagging pains and recovering from his chronic dieting periods. In this highly open and transparent discussion, we'll offer useful perspectives for people on how to deal with emotionally difficoult periods - such as what Pascal had to go through - while also touching on some aspects of nutrition, such as adopting intuitive eating strategies as a body-composition aware individual. Revive stronger: http://revivestronger.com/ Revive on Facebook: https://www.facebook.com/groups/revivestronger/ Pascal's insta: https://www.instagram.com/pascal_flor/ SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

How do we master new skills? How do we learn effectively and makes things stick? What’s the best strategy to practice? How often should we repeat learnt things? What’s the best time of the day to study? These are some of the interesting topics we talked about with Dr. Barbara Oakley, B Professor of Engineering at Oakland University. Her latest project is being an educator at the course: Learning How To Learn: Powerful mental tools to help you master tough subjects, the world’s most popular online course. She also has written a number of books, including: ‘A Mind For Numbers’ and ‘Mindshift’. Dr. Oakley’s website: https://barbaraoakley.com/ SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

Podcast version: https://soundcloud.com/abelcsabai/martin-macdonald-rapid-fat-loss-lifestyle-mastery-ssd093 Can rapid fat loss be superior to more moderate fat loss? Will you have a higher chance of bouncing back? Will you lose muscle if you diet too fast? Do you need to track calories to lose fat? How can you master maintanance-eating and adopting a body-composition friendly lifestyle for the long term? These are some of the questions we'll discuss in todays episode with Martin 'Nutrition' MacDonald, the UK's leading evidence-based nutritionist. Martin is the CEO and Founder of Mac-Nutrition Uni, a 12-month, evidence-based, online nutrition qualification that allows graduates to become insurable MNU Certified Nutritionists. Furthermore, he is an educator, nutritionist, former natural bodybuilder, and is one of the best communicators of scientific nutritional principles. Martin's Resources & Socials: Free Nutrition & Research Newsletter: https://goo.gl/3BBSc4 Mac-Nutrition Uni - https://www.Mac-NutritionUni.com Facebook: www.Facebook.com/MartinMacDonaldNutrition Instagram: https://www.Instagram.com/MartinNutrition Website: www.Martin-MacDonald.com SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

Have you found yourself being burnt out on dieting? Where the things you loved about fitness - pushing yourself, being in control of your body and mind, and self transformation - just made you feel resentful and disgusted? If so, you're not alone - in fact, some of the most successful people in the fitness industry have battled themselves through periods like this. In this episode of the SSD Podcast, Jacob Schepis from JPS Health shares the incredible story of how he took a mental detox after being burnt out on dieting and trying to control his body composition at all times. His story will be incredibly valuable to many of you. Check out JPS/Jacob http://jpshealthandfitness.com.au/ https://www.instagram.com/jacobschepis_jps/ SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

Why do we over-eat on pizza but not on lettuce? Why is cheese more delicious than steak? Why are some poeple more easily getting fat than others? What's the future of obesity medication? These are some of the question we'll discuss in today's episode with Dr. Stephan Guyenet. SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

Diet momentum article: http://www.susdvc.com/2017/04/07/dieting-momentum-lose-fat-without-losing-mind/ Calculator: https://docs.google.com/spreadsheets/d/1--8Zz90_RdfBurHa8B6uALiHcJ-7esAcoR93rmYfQxA/edit?usp=sharing How to end a cut: https://www.youtube.com/watch?v=YgTaJqs01Jk SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

In this episode of the SSD podcast, I talk once again with Lyle McDonald about everything you need to know about rapid fat loss (and not bounce back, preferably).

In this episode I'm giving you my best tips for getting beach lean in the summer, plus outlining my strategy for getting lean myself. SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

Podcast version: https://soundcloud.com/abelcsabai/radio-hour-ii-set-points-reversing-out-of-a-diet-ft-eric-helms-menno-henselmans-mike-israetel This is the second radio hour of SSD. In this one I'm playing to you 3 clips from 3 of my most underrated and most awesome episodes ever recorded with Dr. Eric Helms, Dr. Mike Israetel and Menno Henselmans. Time-Stamps: Eric Helms Intro: 2:30 Eric Helms clip - 9:10 Menno Henselmans intro: - 20:55 Menno Henselmans clip: 27:25 39:50 - Mike Israetel intro 41:17 - Mike Israetel clip Played episodes: Eric Helms interview: https://www.youtube.com/watch?v=8iJzGCblx5Y Menno Henselmans interview: https://www.youtube.com/watch?v=cSTHnb1VKis Mike Israetel interview: https://www.youtube.com/watch?v=RCdkZAkYhks Resources mentioned: Set-point episode: www.youtube.com/watch?v=dLMG5dKHkhc End a diet successfully: www.youtube.com/watch?v=YgTaJqs01Jk Bulking debate: www.youtube.com/watch?v=ZFIsCWnHiaI Bulking debate recap: www.youtube.com/watch?v=GTJqcKnTs5I SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: @abelcsabai PodBean: www.podbean.com/podcast-detail/n4…velopment-Podcast ITunes: itunes.apple.com/us/podcast/the-s…d1163319638?mt=2 Intuitive eating resources: PartI www.youtube.com/watch?v=nUbHeINM7WI Part II: www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating episode w Szoták Andrei: www.youtube.com/watch?v=6oGrW03bgOc Intuitive eating pros and cons: www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods www.youtube.com/watch?v=lwNnvGzxMYo

In this podcast episode I walk you through how I organize and tweak my day to day nutrition without macro tracking. It's simple, healthy and fun! SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

In this episode I discuss how I lost 5-6% body-fat in rapid fashion, while normalizing my eating habits. It's a pretty delicate-intimate story, so bare with me here. Video mentioned here: Cut&Bulk? Reflecting on an old video of mine https://www.youtube.com/watch?v=Z6JBHK-vwsw SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo

Workout nutrition is something that gets a lot of attention in fitness circles - what we do/eat on our rest days is discussed less however. In this episode we go over the rationale for/against calorie cycling on training/rest days - both from a physiological and psychological perspective. Resources mentioned: The Dark side of Cheat Meals: https://www.youtube.com/watch?v=n2RxoYdOBBs SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2

In this epidode I'm playing an interview that my buddy and fellow podcaster Szoták Andrei@the Muscle Engineer did with me on the topic of intuitive eating for differnet strategies. Besides all of this, you can hear about some of the ridiculous things I used to do in fitness and nutrition. Be sure to check out the MuscleEngineer podcast! (linked below) SSD Faceook community: www.facebook.com/groups/371499033250178/ Resources mentioned: SSD Faceook community: www.facebook.com/groups/371499033250178/ SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 Intuitive eating resources: PartI https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Intuitive eating pros and cons: https://www.youtube.com/watch?v=QEFme4MCKcM Fullness factor of different foods https://www.youtube.com/watch?v=lwNnvGzxMYo SoundCloud: https://soundcloud.com/abelcsabai PodBean: https://www.podbean.com/podcast-detail/n4sci-51b58/The-Sustainable-Self-Development-Podcast ITunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2 ITunes: https://apple.co/2FojE3e The Muscle Engineer podcast: https://itunes.apple.com/us/podcast/the-muscle-engineer-podcast/id1308892380?mt=2 YT:https://www.youtube.com/user/NEONATOR1 Insta: https://www.instagram.com/szotaktme/

In this podcast episode I introduce 2 awesome role models to look up to in fitness and in general life. Facebook Page: https://www.facebook.com/sustainableselfdevelopment Discussion group: https://www.facebook.com/groups/371499033250178/

Some random monday rambling about thoughts that I had while waiting for my cleaning lady.

Episode 80 of the SSD podcast features author and fitness expert Brad Pilon. He is the name behind the well known book eat-stop eat, and is one of the first pioneering figures behind the intermittent fasting movement. We talk about fasting, the obesity epidemic, realistic expectations for muscle growth and productivity strategies. Brad's resources: http://bradpilon.com/ https://www.instagram.com/bradpilon/ https://www.facebook.com/BradPilon/ https://twitter.com/BradPilon Facebook Page: https://www.facebook.com/sustainableselfdevelopment Discussion group: https://www.facebook.com/groups/371499033250178/

In this episode we discuss how the IIFYM movement unfolded, and some of the misleading claims that are constantly being made by many of its proponents. Video mentioned: Why I think tracking all 3 macros is unnecessary: https://www.youtube.com/watch?v=eSBAsOVkJ-w Facebook Page: https://www.facebook.com/sustainableselfdevelopment Discussion group: https://www.facebook.com/groups/371499033250178/

People often like to ask whether tracking macros is superior or inferior to intuitive eating/ad-libitum dieting. The question is not so simple, and we need to look at it in the proper context: Check out the full intuitive eating episode series here: Part I: https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs Facebook Page: https://www.facebook.com/sustainableselfdevelopment Discussion group: https://www.facebook.com/groups/371499033250178/

In this brief episode I talk about arguably the most overlooked/underrated chest exercise in existence: weighted pushups.

Another litlte snippet from my intuitive eating podcast episodes series. This one is on the importance of mindfulness in nutrition.

Have you made some big conclusion about limitations you have - genetically, talent-wise, disability wise, etc - before making sure you did all the fundamental things right? In this episode we talk about this very concept. Facebook Page: https://www.facebook.com/sustainableselfdevelopment Discussion group: https://www.facebook.com/groups/371499033250178/

Full ad-libitum dieting episode. Part I: https://www.youtube.com/watch?v=nUbHeINM7WI Part II: https://www.youtube.com/watch?v=lh_yClvCzLs

Is training every day of the week obsessive? Facebook Page: https://www.facebook.com/sustainableselfdevelopment Discussion group: https://www.facebook.com/groups/371499033250178/

We cover 5 viable methods to progress with your training over time and facilitate progressive overload. Facebook Page: https://www.facebook.com/sustainableselfdevelopment Discussion group: https://www.facebook.com/groups/371499033250178/

In this episode of SSD, we are talking about the relationship between exercising and mental health. Could depression be effectively treated or at least kept under control with regular physical exercise? Can getting jacked help you to keep your brain happy? In this episode we geek out on this. Facebook Page: https://www.facebook.com/sustainableselfdevelopment Discussion group: https://www.facebook.com/groups/371499033250178/

In the fitness world we do a lot of things based on how it makes us feel, as opposed to doing what objectively works. Overhead pressing might just be an example of this phenomenon. Facebook Page: https://www.facebook.com/sustainableselfdevelopment Discussion group: https://www.facebook.com/groups/371499033250178/

In this episode of the SSD podcast we're setting up my new training cycle for my bulk Facebook Page: https://www.facebook.com/sustainableselfdevelopment Discussion group: https://www.facebook.com/groups/371499033250178/

In this episode of the SSD podcast, I'm talking to Dr. Bret Contreras about the science of hypertrophy, how to select the best exercises, and whether bench presses are really better than chest flys.. Facebook Page: https://www.facebook.com/sustainableselfdevelopment Discussion group: https://www.facebook.com/groups/371499033250178/ Follow Bret: https://bretcontreras.com/ https://instagram.com/bretcontreras1/ https://www.facebook.com/bretcontrerasfitness/

SSD Ep. 67: Progress update III: Fat loss progress w/Vincent Sparagna by Abel Csabai

SSD Podcast Ep. 66: So you messed up your bulk (went overboard) - what to do next? by Abel Csabai

SSD Podcast Ep. 65: The philosophy of making a good schedule - w/Vincent Sparagna by Abel Csabai

YouTube version: https://www.youtube.com/watch?v=ysQ3KrjRGIM&feature=youtu.be Is your personality fixed? Is it work ethic or talent? Or work ethic is part of your talent? These are the questions we'll answer in today's episode of the SSD Podcast with Bayesian Bodybuilding Team-Researcher Thomas Campidell Time-Stamps: 1:19 - Nature or nurture? How genetic is your personality? 13:10 - Why are some people always motivated? + self efficacy 22:30 - Enthusiasm vs motivatoin 26:10 - Gary Vaynerchuk and Tonny Robbins - why are they always so motivated? 28:45 - Practical tips for staying on track and staying motivated 39:00 - Starting small 41:35 - Journalling 49:35 - Personal development books and learning new things 53:55 - Motivational strategies (motivational music, speeches, caffeine) - are they worth it? 58:22 - Strategies that helped us in the past years 1:01:10 - Summary and take-aways of the episode 1:02:15 - Thom's resources. SSD Facebook group: https://www.facebook.com/groups/371499033250178/ FB Page: https://www.facebook.com/sustainableselfdevelopment/ You can Find Thomas's work at: www.campidellcoaching.com Insta: @Campidellcoaching

In this episode of the SSD podcast I'm reflecting on a video I released in 2017 on the topic of choosing cutting or bulking. The video is under this link: https://www.youtube.com/watch?v=KgiQSe2hBJ0 After 1 year of life experiences, I reflect on the content of the video. My perspective changed, but that's the consequence of life: you learn as you go. Facebook group: https://www.facebook.com/groups/371499033250178/ Facebook page: https://www.facebook.com/sustainableselfdevelopment/

SSD Ep. 61: The Dark Side of Cheat Meals by Abel Csabai

This episode of the SSD podcast reflects on the recent bulking debate between Dr Mike Israetel and Dr Eric Helms.

Episode 59 of the Sustainable Self-Development podcast brings you the epic debate: Dr. Helms and Dr. Israetel have a go at each other about the optimal rates of weight gain during bulking. Should you choose the more aggressive route, or should you take it nice and slow? This will get answered in great detail in this episode. Time-Stamps: 2:48 - How does a successful Bulking season look like? - Mike Israetel 4:50 - How does a successful Bulking season look like? - Eric Helms 8:36 - The problem with bulking for too long? 16:57 - Eric's response on anabolic resistence from too high body-fat + long term hypertrophy training 24:30 - Is 15% body-fat really the upper limit for bulking? - Eric's take 32:50 - Mike's take 44.15 - Final recommendations for body-fat ranges for bulking 48:40 - Mike's rationale for higher caloric surpluses 53:30 - Eric's rationale for smaller surpluses and slower bulking (and even occasional calorie deficit) 1:03:14 - Mike's take on occasionally dipping into a caloric deficit 1:11:36 - Eric's defence for a more autoregulated nutritional approach 1:13:58 - Mike gets offended by Eric's condensending tone 1:15:56 - Mike talks about maintanance phases 1:19:45 - Do you take into account someone's genetics/stress levels when setting up a caloric surplus? 1:22:10 - Final words 1:24:00 - Eric's and Mike's resources. The Muscle and Strength Pyramid by Eric Helms: https://muscleandstrengthpyramids.com/ Mass Research review: https://www.strongerbyscience.com/mass/ Reneissance periodization and RP plus by Mike Israetel: https://renaissanceperiodization.com/ The volume landmarks book by Dr. Israetel: https://store.jtsstrength.com/products/how-much-should-i-train?variant=47843230924 The Recovery book: https://store.jtsstrength.com/collections/strength/products/recovering-from-training?variant=6259240075303

Episode 58 of the SSD podcast brings up the topic of ending a fat loss/dieting phase successfully and avoiding one of the most common pitfalls that a lot of us tend to fall into: falling off the wagon right at the end, undoing a lot of the hard-earned fat loss prematurely. This episode goes through the strategies that can be helpful to most guys and girls in this regard. YouTube: https://soundcloud.com/abelcsabai Facebook Page: https://www.facebook.com/sustainableselfdevelopment Discussion group: https://www.facebook.com/groups/371499033250178/ Insta: https://www.instagram.com

In this episode of SSD, I talk about a question that has been on my mind for a while, and it is a topic that I tend to discuss quite a lot with others: is personal development a scam? Are personal development books worth reading? Are morning routines nothing more than useless wastes of time? Should you meditate, or take cold showers? I'm trying to dig into the core of these questions in this episode. YouTube: https://soundcloud.com/abelcsabai Facebook Page: https://www.facebook.com/sustainableselfdevelopment Discussion group: https://www.facebook.com/groups/371499033250178/ Insta: https://www.instagram.com/

Episode 56 of the SSD podcast brings you someone special: Miguel Blacutt, coach at Physique Development, intern at Bayesian Bodybuilding and writer at Layne Norton LLC has gotten involved in more interesting projects and jobs in the fitness industry than most people would be able to claim to do so. We discuss how he managed to get where he is by a rather young age of 21, by working hard and jumping on the right opportunities when they arose! Follow Miguel at: YT: https://www.youtube.com/channel/UCFe8i6WQDf0MVvzRR1QOnag Insta: https://www.instagram.com/mblacutt/

Episode 55 of the SSD Podcast brings back Jeff Nippard to talk about building the best set of shoulders you can. Jeff has created several amazing videos on his YouTube channel, covering the best, science based training methods to train different muscle groups in the best possible way. Time-Stamps: 1:00 - What makes for good looking shoulders? What are the most common mistakes that people make with training them? 4:05 - The problem with only doing shoulder presses 6:15 - The basic function of different parts of the delts 8:30 - Is shoulder pressing necessary if you train you do horizontal pressing (from training the pecks) 11:25 - The benefit of doing overhead pressing + front delt training 15:45 - Side delt training - dumbbell vs barbell OHP 19:24 - Everything about lateral raises (cable vs dumbbell, technique, shoulder health, safety considerations...EVERYTHING) 33:06 - Rear delts - best exercises 38:40 - Volume recommendations, and counting volume for rear/side delts 42:15 - Extra points (technique considerations, volume considerations) 50:10 - Jeff's content/resources Jeff's online resources: Jeff's website: http://www.strcng.com/ YT https://www.youtube.com/channel/UC68TLK0mAEzUyHx5x5k-S1Q Insta https://www.instagram.com/jeffnippard/?hl=en Jeff's delt trianing video: https://www.youtube.com/watch?v=KyTAraGimfE FB: https://www.facebook.com/jeffnippard

In this new episode series I'll be discussing my progress on 3 (or maybe 4) key projects I have currently going on. The plan is to first introduce each part of this series, and afterwards it'll become a weekly recap of my previous week's progress, as well as my plans for my upcoming week. In this first episode I introduce project number 1: My project to learn the Macedonian language. Time-Stamps: 00:00 - Introducing the series 2:00 - The brief story of why I want to learn Macedonian 3:30 - Why a lot of people don't learn the language of the country they're staying in 5:30 - My next short term goal with my language learning, and what level I'm at currently 8:30 - What my biggest obstacles/challenges are 10:58 - My game-plan/schedule for learning 15:05 - What my philosophy/mindset is about learning (why I place communication-skills ahead of grammar)

In the last episode of 2017, I'm reflecting on the biggest lessons and conclusions from this past year, and outlining my plans with the podcast for the upcoming year. Hope you get value from it!! 1:30 - what makes a great year for me 3:30 - first lesson of the year - what makes for a happy life 7:45 - what does stepping outside of your comfort zone really mean? 11:45 - the importance of focusing only at one area of your life at a time 16:00 - fitness lessons and goals 28:00 - lessons about podcasting and plans with the podcast 35:55 - where you can interact in the future with me and contribute to future content

Episode 53 of the SSD podcast features - for the 3. time - Norwegian strength coach and fitness expert Borge Fagerli. Time-Stamps: 0:40 - What did you actually do? (the zero-carb experiment) 8:45 - why not just try a lower carb diet? why be so extreme? 15:35 - fiber and gut issues 25:50 - zero carb and building muscle/losing fat 33:57 - why eliminating fiber sometimes can be beneficial 40:10 - the low food volume on zero carb and hunger 45:50 - blood work and health markers on zero carb 49:50 - macros and high protein on zero carb. 52:30 - social occasions 57:40 - re-adjustments of your palate + how did other experts react to your experiment? 1:02:00 - where can people find more about your experiment and your book? He recently did something that sparked both a lot of interest and uneasy in many people: he went on an all-meat diet for over 30 days. Yes, you read it right: he didn't just go low carb, or keto. He ate no carb sources, which means no fibrous veggies either. Contrary to what many owuld expect, he actually achieved great results both in terms of body-composition and health. This episode digs into all of the nitty gritty of what he did, and how you can try something like this out for yourself as well! Follow Borge Fagerli: https://www.instagram.com/borgefagerli/ https://www.facebook.com/coach.borgefagerli/ http://borgefagerli.com/the-zero-carb-experience/

How should we think about science? What is it good for? How much weight should we give to one particular study? Can you really cherrypick studies to 'prove' anything? We talk about all that good stuff in this episode with a real cool list of people. Whom are... Alex Leaf, MS, CN, CISSN, CPT Researcher - Examine.com Nutritionist - Leaf-nutrition.com Adam Tzur from sci-fit.net www.sci-fit.net (The Science of Fitness) https://www.facebook.com/TheSCIFIT Geoff Futch: -Graduate Teaching Assistant at The University of Texas at Austin -Adjunct Professor at St. Edward's University - Online Course Facilitator at University of Western States - Content producer to 'Musings of a Fitness Intellectual' https://www.facebook.com/FitnessMusings/

episode 51 of the Sustainable Self-Development podcast brings you something truly related to the topic of sustainability: Ryan Andrews is an author and public figure who has produced lots of content related to the way our nutrition and eating habits impact the globe's sustainability and overall future. Ryan has an interesting element to his story as he started out in the fitness industry and has been deeply involved with bodybuilding before he became more concerned about the more-wide-spread impact that our food-habits can have on the planet. He has also written to several prestieous platforms, including the Alan Aragon Research Review (AARR). In this episode we discussed a variety of topics, including: - what is the benefit of considering other things besides just our personal fitness and health with nutrition? - what are the biggest, low-hanging fruits we can target if we want to make our nutrition more sustainable for the planet? - the impact of meat consumption on our environment - the issues surrounding food waste - organic farming practices vs conventional farming I hope you enjoy this episode! Find Ryan's work at: http://ryandandrews.com/ https://www.facebook.com/ryandexterandrews/

YouTube version: https://youtu.be/eIug4ooFz7E In this episode of the sustainable self development podcast I'm bringing you once again Mike Israetel from Reneissance Periodization to talk about hunger management strategies and using food palatability to our advantage during fat loss phases. Related episodes: Holiday eating strategies: https://www.youtube.com/edit?o=U&video_id=QzIGKCXdGH0 Intuitive eating strategies: https://www.youtube.com/edit?o=U&video_id=lh_yClvCzLs Check out Reneissance periodization: https://renaissanceperiodization.com/

in this shorter episode I give my personal experience over the past few years of eating during the holidays while not screwing up your hard earned body-comp results. In short, I'll touch on how to have a crazy good time without driving yourself crazy. Hope you enjoy! SSD on Facebook: https://www.facebook.com/profile.php?... https://www.facebook.com/groups/37149...

In this episode of the Sustainable Self-Development Podcast, I talk about all (or at least most) things you want to know about intuitive eating/ad libitum dieting or in general, eating without tracking your macros - and still progress towards the body composition you want. Part 1 of this episode: https://www.youtube.com/watch?v=nUbHeINM7WI Time-Stamps: 2:00 - Structure of intuitive eating and the most important factors 6:10 - Food choices 8:20 - Food volume to calorie ratio 11:41 - Food viscosity 12:35 - Palatability 15:00 - Protein and fiber 18:27 - Diet structure (meal frequency, meal timing, etc) 22:50 - Flavour variety 26:30 - Psychological tricks 45:10 - Considerations before you start with intuitive eating 47:00 - How to start out - practical recommendations 55:40 - Recommended resources: Mario Tomic's podcast episode with me: https://www.youtube.com/watch?v=OUxOF6vAXCg

In this episode of the Sustainable Self-Development Podcast, I'm chatting with Jacob Schepis from JPS Fitness& Health. Check out his website here: https://www.jpshealthandfitness.com.au/

Intuitive eating vs macro tracking: This is part 1 of a 2 part discussion on the podcast, on a topic which has been one of my biggest interests as per the recent calendar year - the concept of ad-libitum/intuitive eating, and how it compares to calorie/macro tracking - for body composition manipulation, that is. In this episode we'll go over the following concepts: - What goals/individuals is intuitive eating suitable for? - How effective is intuitive eating for cutting/bulking/maintanance - What are the psychological benefits of intuitve eating? - Why I personally stopped tracking my macros Time-stamps: 0:10 - Intro 2:40 - my brief history with macro tracking/intuitive eating 3:30 - the difference between intuitive eating and macro tracking 6:10 - who is ad libitum/intuitive dieting is appropriate for? 14:05 - the pros and cons of intutive eating/macro tracking 33:12 - intutive eating for cutting/bulking/maintanance 35:20 - why I stopped tracking my macros 44:20 - summary, most important take home points

The SSD Podcast is back!! In episode 45 of the podcast, I'm reflecting on a Facebook post that former coach and informal of mine (Abel) has made not long ago on the topic of training volume. As most of you probably know, training volume is a critical component of any training setup, and up to a certain point at least, more volume yields more muscle growth. This Facebook post however questions the degree to which most trainees should run this concept - perhaps, many of us are actually doing training volumes that are way too excessive given what our goals, life circumstances and genetic underpinnings are. The post in question: https://www.facebook.com/coach.borgefagerli/posts/936685109815496 YouTube version: https://youtu.be/SGSumdiDVfY Time-Stamps. 0:30 - why this post was important + what is training volume, why its important 4:14 - Borge's first point - maybe we don't need as much volume as we think 9:00 - who can benefit from high volumes + what is minimum effective dose? 15:15 - evaluating the results of your training + what are your real reasons for training as much as you do 17:40 - Borge's recommendation - resetting your mind and body + what can you expect from taking time off the gym 23:45 - is high volume training appropriate for you? 25:10 - caveats and conclusion

In this episode we get into some serious business talk with Luke Johnson, founder of the now hugely popular (rightfully so) Shredded by Science Academy. My YouTube: https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w?view_as=subscriber Check out Luke at: https://shreddedbyscience.com/ https://www.facebook.com/shredbyscience/ https://www.facebook.com/luke.johnson...

In this episode of the sustainable self-development podcast, we have another hypertrophysode with recurring guest Wilfredo Thomas. We talk about how you can build your best legs, so that you can never pull on skinny jeans again! My YouTube: https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w Wilfredo's stuff: Wilfredo fitness: www.wilfredofitness.com/ Find him on insta: instagram.com/wilfredofitness

In this episode, I'm flying solo: I'm making my conclusions on the topic of set-point theory/settling-point theory based on 2 years of interviewing guests, observing myself and others, and listening to others discussing the topic. Referenced podcasts: My podcast with Menno Henselmans: https://www.youtube.com/watch?v=cSTHnb1VKis HPA podcast with Menno: https://www.youtube.com/watch?v=HU8yuUx0fEk The strength athlete podcast with Eric Helms: https://www.youtube.com/watch?v=7Su7vwt4KDM Jeff Nippard's interview with Lyle McDonald: https://www.youtube.com/watch?v=Iqw-RJzrOjI Jeff's reverse diet debate: https://www.youtube.com/watch?v=swrul81qco8 The podcast on soundcloud: https://soundcloud.com/abelcsabai And on Itunes: https://itunes.apple.com/us/podcast/the-sustainable-self-development-podcast/id1163319638?mt=2

In this episode we have back on Menno Henselmans from Bayesian Bodybuilding to talk about something he has been more quiet about so far: self control, diet adherence, and how you can foster intrinsic motivation to stick to your plans and goals in the long term. He is actually working on a new book, which will be on this very topic: how can you finally stick to your diet, adopt a sustainable fitness lifestyle, and maintain your six-pack year round? Normally we hear Menno talk about protein, training frequency and advanced geeky stuff, but he actually has a very strong foundation in behavioral psychology, and understanding how behavior change really works. He has a reputation of being hardcore with his clients, but also for having great compliance rates with them. He has helped hundreds of people transform their bodies, as he did so for himself. Well, in this podcast you will find out how this happens. 1:00 - Menno is writing a new book!!!! 4:45 - Did you ever have problems with diet compliance? Have you ever binged? 7:30 - What makes your approach to compliance and motivation different from other coaches? 17:30 - Meal plans and flexible dieting - what is sustainable in the long term? 31:00 - Healthy foods vs body composition friendly foods 34:00 - Sustainable approaches vs extremes 38:10 - body-fat percentages and the required strategies to get there 41:00 - Set point, settling ranges, health and mental health 45:40 - Progressing with body composition / leanness over time 49:20 - Ad libitum dieting 53:15 - the role of happiness and well being in diet compliance 55:50 - when is your book out?! and where can we find you? Bayesian Bodybuilding: https://bayesianbodybuilding.com/ Menno on FB: https://www.facebook.com/BayesianBodybuilding/ Insta: https://www.instagram.com/bayesianbodybuilding/ Twitter: https://twitter.com/MennoHenselmans

In this episode of the sustainable self development podcast, I chat with natural bodybuilder, and owner of prophysique.com Paul initially became known on the internet as Layne Norton's right hand man, having been coached by him for a long time. By now Paul has racked up a few shows underneath his belt, and has launched his own, now very successful coaching business. He puts out tons of great content on YouTube, and is now one of the prominent figures in the realms of natural bodybuilding and evidence based fitness. We talk about all kinds of cool stuff, but focused primarily on how to become the best coach, and the best client of another coach for that matter. Time-Stamps: 0:20 - How Paul became known on the internet 2:10 - How Paul got involved with Layne Norton 5:52 - The biggest lessons on getting into the fitness industry 9:00 - Where the fitness industry is heading right now 14:50 - How can to be a good coach AND client 26:40 - How to start working on your passion project 31:10 - Biggest mistakes to avoid in fitness/bodybuilding 40:45 - What flexible dieting should mean and what it shouldn't 45:15 - Tools that help you on a daily basis? 47:30 - How to be a more effective YouTuber? 48:10 - Resources and influencers who shaped you over the years? 49:10 - Where can we find you? Check out Paul's stuff here: http://www.prophysique.com/ Paul's YouTube Channel: https://www.youtube.com/user/fltallpaul Paul's IG: https://www.instagram.com/paulrevelia/?hl=en

Episode 40 of the Sustainable Self-Development podcast brings you 3DMJ coach and fitness personality Andrea Valdez. Andrea has a masters degree in exercise phisiology, is a member of the legendary 3D MuscleJourney team, and is the host of her own podcast. She always brings new lines of thinking into discussions over bodybuilding and physique sports, and has her fair share of stories on how to evolve your perspectives and outlook on life as an upcoming fitness enthusiast. In this podcast we talked about how her ways of thinking and mindset changed over the years, how she learnt to be more relaxed and more process oriented as an athlete and competitor. Among other things, we talked about how she balances precise tracking and body-composition and being laid back & enjoying life. We also delved into her personal story, how she became a member of 3DMJ, and at the end we touched on personal development, books, habits, and all that good stuff. Some resources mentioned here: Team 3DMJ: http://3dmusclejourney.com/ Muscle&Strength Pyramids: https://muscleandstrengthpyramids.com/ Andrea's site: http://andreavaldez.com/ Books we mentioned: 1.) The subtle art of not giving a f*ck by Mark Manson 2.) The Dip by Seth Godin

In the 2. SSD Hypertrophyside, Wilfredo Thomas joins me to talk about the science of selecting the right exercises for different body parts. We outline the general principles, and then we delve into every guy's 2 favorite bodypart: the chest, and the arms! My guest joining here is fitness expert and amazing content producer, Wilfredo Thomas. Time-Stamps: 1:15 - What are the most important factors for selecting exercises for any bodypart? 2:15 - Closed chain vs Open chain exercises 5:30 - Tissue stress distribution 9:10 - Compound vs Isolation 11:40 - Specificity 15:00 - Switching exercises too frequently 16:40 - There is no 1 exercise you need to do 21:20 - Chest hypertrophy - the best exercises 25:57 - How to calculate the load for push-ups Wilfredo fitness: http://www.wilfredofitness.com/ Find him on insta: http://instagram.com/wilfredofitness Wilfredo's Peck guide: http://www.wilfredofitness.com/home/pecs Wilfredo's arms guide: http://www.wilfredofitness.com/home/2016/9/7/heres-how-science-says-you-should-be-training-your-shoulders Wilfredo on blood flow restriction: http://www.wilfredofitness.com/home/bloodflowrestrictionguide

Episode 39 of the Sustainable Self-Development Podcast brings to you Aadam Ali from Physiquonomics.com Aadam is a writer, fitness philosopher and avid self-experimenter. We talked about the mentality and mindset you need to adopt to overcome any obstacle that life may throw at you, so you can succeed at your fitness goals. Check out Adam here: http://physiqonomics.com/

In this episode of the Sustainable Self-Development Podcast, I have back on Mr. (soon to be doctor) Eric Helms to talk about intuitive eating (not tracking your macros) and how it can aid bodybuilders and physique competitors in achieving their goals. We also delved into what body-fat percentages are reasonable and realistic for people to aim for in the off-season. Check out 3D Muscle Journey: http://3dmusclejourney.com/ Check out Eric's books: https://muscleandstrengthpyramids.com/ Check out MASS Research review: https://www.strongerbyscience.com/mass/

The Sustainable Self-Development podcast proudly presents to you its new genre: The Hypertrophysode. In these episodes we talk about all the nuts and bolts, the ins and outs and the dos and don't-s of muscle building. In this very first hypertrophysode, we are bringing on Dr. Jeremy Loenneke, assistant professor and researcher, who has done a lot of amazing work on the topic of blood flow restriction training. If you're new to the concept of impeding the blood-flow in your limbs to get the sickest pump of your life and to get some other unique hypertrophy-benefits, or if you are a true nerd who wants to know some of the nitty gritty behind the concept, this episode is for you! Time-Stamps: 4:30 - What is the general mechanism behind BFR? 9:10 - Is BFR as good as heavy training? 10:40 - Why does light weight BFR training cause strength gains? 11:40 - Hypertrophy and Strength: causation vs correlation 13:56 - BFR for the pecks and delts (non-occluded bodyparts) 15:30 - Does BFR work indefinitely? (is there a limited time-frame where its effective?) 17:52 - 30-15-15-15 vs 4 sets to failure ( careful, nerdy stuff) 23:50 - BFR with heavier weights 25:11 - Whats the lightest weight you can lift and still make gainz 28:45 - Everything about BFR cuffs (where to put them, what kinds to use) 36:50 - How long to keep the cuffs on 38:12 - Progression: volume, recovery, training frequency, intensity, periodization 47:03 - Myo reps, rest pause training 50:35 - Occluding limbs at two ends 52:12 - Muscle damage 54:50 - Muscle fiber types and growth in them with BFR 56:30 - Glycogen depletion and BFR 58:00 - Strength vs Size - Dr. Loenneke's novel/controversial insights 1:15:00 - Dr. Loenneke's resources Follow Dr. Loenneke on Twitter: https://twitter.com/jploenneke

This week of the Sustainable Self-Development podcast brings something quite new to the table: Jenny Blake, author of Life after College and Pivot comes on to share how people can transform their careers and working lives in meaningful ways. Many people think they need to quit their jobs if they want to make a change, but the truth is quite the opposite: you can often make meaningful changes without necessarily having to flip your entire life on its head. If you feel stuck, if you have quarter life crises, this podcast, and of course, Jenny's book: 'Pivot, the only move that matters is your next one' can be very helpful to you! Jenny's site: http://www.jennyblake.me/ Check out the book: http://www.pivotmethod.com/

In this episode of the Sustainable Self-Development podcas we'll go through some of the most important lessons that have come out of the past 36 episodes of the podcast. The featured episodes are: Episode 26 with Dr. Mike Israetel: https://www.youtube.com/watch?v=nFz3Jo2SKGo Episode 03 with Eric Helms: https://www.youtube.com/watch?v=87fqh1T1ZPk Episode 10 with Dr Dominic D'Agostino https://www.youtube.com/watch?v=AGSrivYiAjM Episode 19 with Menno Henselmans https://www.youtube.com/watch?v=xuzCMQiz3Ww Time-points: 7:25 - the problem with the paleo reasoning 15:48 - Dr. D'Agostino on overeating on keto diets 21:28 - Menno Henselmans on body recomp 30:04 - Eric Helms on post contest binging

Børge Fagerli returns to the podcast to share his views on ad libitum dieting and how it compares to macro tracking/flexible dieting. Borge is a Norwegian strength coach, nutrition and fitness expert, who specializes in a few things: circadian rhythm optimization, smart and sustainable muscle building techniques, and optimizing nutrition. Some of the topics we discussed: - Do you need to track calories to get lean? - What are the most important habits if you want to stay lean without tracking? - Fast vs slow cutting - The connection between dieting and eating disorders Check out Borge's stuff: http://borgefagerli.com/ https://borgefagerli.no/ https://www.instagram.com/borgefagerli/?hl=en https://www.facebook.com/coach.borgefagerli/

In this episode of the sustainable self-development podcast, I'm joined by Ian McCarthy from lifting for life and no bullshit bodybuilding to discuss his story as he fought off depression and a former period of eating disorder partly with the help of bodybuilding and resistance training. Check out Ian's stuff: https://www.youtube.com/user/LiftingForLife Ian's IG: https://www.instagram.com/ianbrownmccarthy/?hl=en

Steve Hall from Revive Stronger returns on the podcast to talk about every guy's and girl's favorite topic as the summer approaches: fast fat loss! Mini cutting is a quick and efficient way to get rid of the extra pudge that covers those abs, so we're going to geek out big time on how to set up and run a successful mini cut. Topics we discuss: - What's a mini-cut? - How quick can you lose fat? (without losing muscle) - How long should you mini-cut? - Training during mini-cutting - Best foods to eat during quick fat loss Time-Stamps: 1:40 - Steve's contest prep 6:30 - What is a mini-cut? 10:10 - How fast can you lose fat? 12:25 - How much calories should you cut? 14:48 - Exact calorie amounts are overrated + cardio 18:10 - What if you want to lose fat REALLY fast? 19:40 - Kick-starting fat loss aggressively 21:50 - Who is mini-cutting NOT for? 24:50 - How much more time should you spend bulking than cutting? 26:15 - Macro nutrient ratios during a mini-cut (protein/carbs/fat) 29:36 - Food choices 35:22 - Food timing 37:00 - Cutting recipes/tricks 42:22 - Supplements 44:00 - Making the most of caffeine intake 47:11 - Tracking fat loss progress Q&A: 50:55 - Cyclic dieting & calorie restriction 53:16 - Ending & reversing a mini-cut 56:08 - Burning glycogen vs burning fat 59:22 - Steve's resources + Dr. Mike Israetel conference in May!! Check out Revive Stronger: www.revivestronger.com Check the conference with Dr. Mike Israetel! http://revivestronger.com/event/mike-israetel-conference-2017/

SSD Podcast brings you part II of this epic convo with Lyle McDonald! After discussing the state of Flexible dieting and some of the issues surrounding it (as well as the benefits), now we'll discuss some of the more important implications of dietary adherence. - How do binges happen? - The What the Hell effect - What kind of dietary strategies are better for certian personality types - Rapid vs Slow weight loss. Time Stamps: 01:33 - The what the hell effect: 10:34 - Personality types and diet success 15:06 - Changing your habits for diet success 21:08 - Slow vs Rapid Weight Loss 35:50 - Starting the diet aggressively and then slow it doen 44:10 - Life after dieting - finding goals and purpose once you're done with fat loss 52:20 - Summary Check out Lyle's stuff: www.bodyrecomposition.com

Lyle McDonald makes his appearance on the Sustainable Self-Development podcast for an epic second time! In this episode we explore everything (or at least a lot of thing) related to dieting psychology, delving into topics such as: • the “state” of flexible dieting: the good and the bad things that have come out of it • is flexible dieting really all that better than “clean eating?” • binge eating and disinhibition • the right attitude towards nutrition and fitness This is part one of the discussion, and in part 2 we will be diving into some other topics, such as “slow vs fast weight loss”. Check out Lyle’s resources at www.bodyrecomposition.com 3:20 - Lyle's broken leg :( 5:20 - Nutrition during injuries/surgery recovery 10:25 - The role of psychology in fat loss 18:00 - Weight loss drugs and their role 24:11 - Flexible dieting and what it has gotten to by today 45:32 - Thinking about foods as good or bad

Do Smart drugs make you smarter? Do they increase your IQ? Or your memory? Today's podcast episode will reveal some interesting answers to this question. Thomas Elston is a PhD candidate in neuroscience at the psychology department of Otago University, New Zealand. He is one of the smartest people I know for sure, and that you'll ever hear from in a podcast episode! Amongst other topics, we also discuss: 1.) what are the effects of some of the popular smart-drugs on themarket? 2.) how can you most effectively increase your intelligence? 3.) how can you most effectively change your behavior? 4.) how can you change your habits? Hope you enjoy this podcast episode! If so, please leave rating on Itunes, or subscribe to me on YouTube :https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

This week, the Sustainable Self-Development podcast proudly presents to you one of its older episodes with non other than Armi Legge from Complete Human Performance. Armi is a pretty fascinating guy: he has been deep into the fitness industry since he was 17, initially starting out as an assistant and researcher in one of the more well known (and controversial) nutrition and supplement companies. Eventually his integrity took over and dediced to move on, venturing out on his own and publishing articles and podcast episodes on his own. In this episode I decided to pick his brain on a couple of topics: 1.) First of all, how did he succeed in the fitness industry at such a crazy young age? 2.) What does he foresee as the future of the online-fitness space? Then we moved onto some other, more fitness-geeky topics: 3.) Dieting approaches and eating disorders amongst fitness enthusiasts. Like I said, it's an older episode (which does reflect on the sound quality) but the information and value packed in it is very valuable. Make sure to check out Armi's stuff! https://www.completehumanperformance.com/ https://twitter.com/armilegge?lang=en

In this episode of the sustainable self-development podcast, I interview the show hosts of one of my favorite podcast and fitness resources: Eric and Chris Martinez are the faces behind Dynamic Duo Training at dynamicduotraining.com. They are fitness professionals, who, similarly to me, are really big into personal development and just general self-improvement. They interview some of the best people in the fitness industry, and explore what makes them successful and so elite in what they do. They also have several publishes books under their name, such as the "4 Pillars of Becoming Dynamic within Fitness" or the "12 weeks to build your best booty" book. Their newest work is The New Era of fitness, which is meant to help people to become a stronger, fitter, happier, and just overall, better version of themselves. In this episode we cover: 03:15 - what is Dynamic Duo Training? 06:30 - What's your fitness niche? (and how did you find it?) 09:15 - Learning personal development from fitness experts 11:26 - What makes the most successful fitness professionals special? 16:42 - What has been your biggest challenge so far since you started your business? 18:02 - What's one thing you wish you would have known when you started out in fitness? 21:15 - the importance of self-promotion and marketing 23:30 - What are you currently doing personal development-wise? 25:10 - Most important habits for success 27:15 - The New Era of Fitness 28:48 - Recommended resources 31:15 - How to get a mentor? Dynamic Duo Training: https://dynamicduotraining.com/store/ The New Era of Fitness: https://theneweraoffitness.com/

ave you ever wondered if travelling the world and filing your life with rich experiences was possible while obtaining striated glutes? Today's Podcast guest has some interesting insights for this question. In this episode I'm talking with YouTuber and Vlogger Adam Mcdonald. He became known on YouTube mainly for his documentation of his contest prep, which he amazingly did while travelling the world. In this episode we'll discuss how bodybuilding and a hardcore fitness lifestyle doesn't have to be mutually exclusive with an exciting and interesting lifestyle. Adam's channel: https://www.youtube.com/channel/UCex0az211xl6U8dav4-beTg Adam's Snap: @adammc192 Adam's Insta: https://www.instagram.com/adammc192/

Steve Hall from Revive stronger comes on to tell how he used bodybuilding and resistance training to turn his life around after a devastating blow. After an unfortunate accident he suffered brain damage which caused his testosterone levels to drastically plummet, and after being bed ridden for a long time, he found his refuge in lifting weights and developing a passion for the gym. Not only did his body recover after the trauma, but through education and gaining more and more experience, he managed to create his career as it exists today as a content producer and coach. As he describes it, what he does best is take intermediate level guys and help them to take their journey and progress in the gym to the next level. I hope you enjoy this podcast and make sure to check out Steve's stuff! Time-stamps: 05:20 - Steve's injury 10:15 - Steve's first 'bulk' - too much fat gain - FULK! 15:20 - Finding Alan Aragon, Lyle Mcdonald, Eric Helms, etc.. 20:09 - The first bodybuilding contest! 26:20 - Coaching 36:15 - Mini cutting and the mini-cut movement 44:50 - Rapid fire questions! - Plans for 2017, getting friends into lifting, doing things just for fun, etc.. 53:00 - Conclusions and lessons Check out revive stronger: http://revivestronger.com/ Steve on insta: https://www.instagram.com/revivestronger/?hl=en

How should you set goals? What defines a good goal? How should you pursue them? How to develop powerful habits to make sure you progress towards them? These are big questions, and are exactly what will be discussed in this awesome round-table discussion on the SSD podcast. I've gathered some of my favorite people and most awesome podcast guests to talk about this critically important subject. Mario Tomic, Sarah Doyle, Radu Antoniu and Danny Lennon will give you some fantastic insights into how you can pursue the good life for yourself, with inspiring and exciting goals. I hope that after this episode, you'll have a whole new way of going about this. Alex Ferrari PhD 1:55 Mario Tomic Author, Vlogger, fitness expert Mario Tomic is one of the top fitness YouTubers, period. He is really your go-to guy when it comes to integrating fitness and personal development, habit formation, and becoming an all-round best-version of yourself. He has appeared two-times on SSD podcast: His first episode talking about tricking your brain to eat less: https://www.youtube.com/watch?v=OUxOF6vAXCg His second episode, talking about personal development https://www.youtube.com/watch?v=APu3hKE9kyA Mario's YouTube Channel: https://www.youtube.com/user/shockingfit Mario's Website: http://shockingfit.com/ 22:38 Sarah Doyle: Founder, Life Coach and Speaker of the Better Life project. Her approach is an integrated method of life coaching to help people to live happier, healthier, successful confident and overall better lives. She has previously appeared on the Sustainable-Self development podcast, you can find her episode episode here! https://www.youtube.com/watch?v=r0Lm4FIDODE Check out the Better-Life Project here! http://www.thebetterlifeproject.ie/ The Better-Life-Project YouTube Channel: https://www.youtube.com/channel/UCdULeyetGr9mauIX_YEpCbw 31:13 Radu Antoniu Vlogger, Youtuber and author who delivers nutrition, training and other scientific principles to people in an easy to understand manner. His videos are some of the highest quality materials you will ever come across in the topics of health, fitness and personal development. He has appeared on the podcast two times, discussing different topics: Radu's SSD episode on intermittent fasting and fat-loss: https://www.youtube.com/watch?v=UJEE9b8bFLQ Radu's SSD episode on personal development and achieving goals: https://www.youtube.com/watch?v=L8IzY7GL4Bg Radu's YouTube channel: https://www.youtube.com/user/raduantoniu Radu's Website: http://thinkeatlift.com/ Some of my favourite videos from Radu: https://www.youtube.com/watch?v=WNJTf2Sv3AY https://www.youtube.com/watch?v=kZ6lisqYKQQ https://www.youtube.com/watch?v=3A3Tgm_P17I 35:23 Alessandro Ferrari, PhD Meet the Broscientist himself, Alessandro Ferrari PhD. Former student of the Bayesian Bodybuilding Pt course, author, youtuber, and overall, awesome guy. He produces some of the most awesome, thoroughly researched materials in the realms of nutrition, training, health and fitness, and he always has some unique spin on these concepts. He has appeared on SSD podcast before, reviewing the Bayesian PT course. You can check that out here: https://www.youtube.com/watch?v=vJxei-K1Rg4 Alex's YouTube channel: https://www.youtube.com/channel/UCtkeobysdBMkrjHjyGnH44A The Broscientist: http://thebroscientist.com/ 38:52 Danny Lennon: Writer, coach and podcaster, Danny Lennon arguably runs the best podcast at present in the realms of health and fitness, Sigmanutrition Radio. He has appeared on SSD podcast 2 times before. Check out Danny's episode on nutrition and the state of the fitness industry: https://www.youtube.com/watch?v=RMLK0stausk Danny's episode on a personal development, tracking macros and fat-loss: https://www.youtube.com/watch?v=o-4C1naugGo Danny's website, Sigmanutrition: http://sigmanutrition.com/ Danny's YouTube channel: https://www.youtube.com/user/dannylennonTV My conclusions: 44:36

Steve Hall from Revive stronger comes on to tell how he used bodybuilding and resistance training to turn his life around after a devastating blow. After an unfortunate accident he suffered brain damage which caused his testosterone levels to drastically plummet, and after being bed ridden for a long time, he found his refuge in lifting weights and developing a passion for the gym. Not only did his body recover after the trauma, but through education and gaining more and more experience, he managed to create his career as it exists today as a content producer and coach. As he describes it, what he does best is take intermediate level guys and help them to take their journey and progress in the gym to the next level. I hope you enjoy this podcast and make sure to check out Steve's stuff! Time-stamps: 05:20 - Steve's injury 10:15 - Steve's first 'bulk' - too much fat gain - FULK! 15:20 - Finding Alan Aragon, Lyle Mcdonald, Eric Helms, etc.. 20:09 - The first bodybuilding contest! 26:20 - Coaching 36:15 - Mini cutting and the mini-cut movement 44:50 - Rapid fire questions! - Plans for 2017, getting friends into lifting, doing things just for fun, etc.. 53:00 - Conclusions and lessons Check out revive stronger: http://revivestronger.com/ Steve on insta: https://www.instagram.com/revivestronger/?hl=en

Yayy!! Part 2 of the interview with Dr. Mike Israetel about healthy eating is ready! After geeking out topics such as the ideal body-fat pecentage and body weight in the part 1, now we are discussing why it's important to eat mostly whole foods, the ideal macro-nutrient ratios, nutrient timing, hydration and supplements for obtaining ideal health. Time Stamps: 1:06 - Food composition: why eat MOSTLY whole foods? 4:10 - Saturated fat - good? bad? 11:08 - The problem with paleo/evolutionary ideas 18:00 - Macro nutrients: how much fat? or carbs? or protein? 23:10 - Vegetarians - they are so damn healthy. It's annoying. 27:30 - Fructose: how much fruit is too much? 30:50 - The Bulletproof diet 35:00 - Nutrient timing 40:14 - Intermittent fasting 42:21 - Hydration and supplements 47:19 - Summary 48:12 - Nutrition vs Exercise vs Stress management: which one is most important? 53:10 - Where you can find Dr.Mike 54:10 - Conclusions and Lessons from the Interview Check out his book on healthy eating! https://renaissanceperiodization.com/shop/understanding-healthy-eating/

Dr. Mike Israetel from Renessance Periodization returns to the show to discuss his newest work, Understanding Healthy Eating. We have talked on the show earlier on training, periodization, and injuy management. This time we talk about the so commonly abused topic of health, and healthy eating. Dr. Mike and his colleagues ordered the various aspects of health and healthy eating according to a certain hierarchy: calorie balance, food composition, macro-nutrient amounts, meal timing, hydration and supplements. Time stamps: 2:26 - how was 2016? 3:50 - plans for 2017? 7:35 - Why it's so easy to sell scam products in the topic of health 9:56 - How can people decide who to trust? 15:42 - Carb backloading and spotting pseudo science 19:03 - People almost need to be lucky to find right sources of information 21:15 - Eating for health vs body-composition 27:20 - Level 1: Body weight and calories 35:03 - Why is being heavy (not necessarily fat) bad for health? 39:42 - Can you be fat (or even obese) and healthy at the same time? 43:40 - The best body-fat% for health

Gary Wilson, founder of the website and now massive community, Your Brain on Porn is coming on to discuss how internet porn use can cause brain changes that may result in sexual problems such as erectyle dysfunction, low libido and delayed ejaculation. Gary's work has given hope and changed the life of thousands of guys who developed sexual dysfunctions as a result of porn use. In this episode we're going to discuss the most important things you should know about porn addiction, porn induced sexual problems, and how you can recover from it by taking the right steps. Time-Stamps: 3:16 - Gary's intro 7:17 - How many people have you helped with porn related issues? 8:20 - What's the issue with porn? 16:13 - Guys can't get turned on, but they still find women attractive 17:50 - Misconceptions about porn addiction and the issues it causes 20:19 - Future technology and porn 21:55 - Individual differences in porn addiction and porn induced ED 27:18 - How can people recover from porn induced ED? 29:20 - Do you have to stop masturbating? 32:20 - what happens during the recovery process 36:10 - The "Flat-line". 39:59 - Recovery can take very long at times 41:30 - Re-introducing real life sex into your life 43:17 - Porn related brain changes are very real 46:50 - Porn addiction and social anxiety 49:50 - Video games, binge eating, and how they relate to porn problems 54:30 - What research is needed 56:25 - Where you can find Gary and his resources 57:45 - Lessons from this episode: summary Your Brain on Porn: http://yourbrainonporn.com/ Gary's lectures on the topic: https://www.youtube.com/watch?v=HQHLF5BL9e8 Gary's Ted Talk: https://www.youtube.com/watch?v=wSF82AwSDiU Reboot Nation (community to help recovery) https://www.youtube.com/watch?v=kGGxXHBVDYU

Sarah Doyle Life coach is coming on to discuss how she helps people to become better versions of themselves. We discuss a variety of topics, ranging from goal setting, habit formation, all the way to what the real definition of happiness is, and how we can consciously strive to obtain it. I love talking to people like her, because they combine two fields that are hugely important to make long lasting changes in life: fitness and personal development. Check out Sarah's work and services at the Better-Life Project' http://www.thebetterlifeproject.ie/

Szendi Gábor megosztja gondolatait néhány témáról, ami szinte mindannyiunk életét nagyban befolyásolja: mi a boldog élet titka, hogyan válhatunk sikeressé, miként alakíthatunk ki sikeres szokásokat, és miként formálhatjuk a személyiségünket oly módon, hogy az a számunkra kedvező élet irányába vigyen minket. Gábor igazi 21.századi polihisztor, táplálkozástudós, pszichológus, és úgy egyáltalán: egy érdekes ember. Csaknem egy évvel az első beszélgetésünk után ismét megtisztelt azzal, hogy elfogadta a felkérést egy interjúra, és azt hiszem nem okozott csalódást az itt elhintett információ-morzsáival. Az interjú során felelevenített témák: 02:05 - Polihisztornak tartod magad? 04:07 - Hogyan kezded el megkérdőjelezni a dogmákat? 07:07 - Hogy kezdted el kutatni pl. a boldogság kulcsait? 09:05 - Miért kell megküzdeni a boldogságért? 11:50 - Mit gondolsz a 'pozitiv gondolkodásról?' 13:37 - Miért válik megkeseredetté és sikertelenné annyi ember? 19:07 - A motiváció fontossága 21:25 - A szokások fontossága 31:40 - "Az vagy,akinek hiszed magad", és "viselkedj úgy, mint amilyen lenni szeretnél" 37:44 - Hogyan tűzzünk ki célokat? 42:39 - Hogyan vagy ilyen termékeny író? 45:20 - Gábor "produktivitás" tippjei 49:15 - A pozitív attitűd megőrzése 53:56 - Inspiráló, sikeres emberek 56:40 - Javaslatok és tippek a végére 59:51 - Gábor elérhetőségei az interneten

In episode 21 of the Sustianable Self-Development Podcast, nutritional coach and author Georgie Fear is coming on to discuss her highly successful book, lean habits. Her approach promotes regulating your food intake and body composition by adopting healthy behaviors and learning to understand our body's signals. This is a slightly different approach than what is used for getting bodybuilders in insane conditioning, but make no mistake: you can get into really good shape by following this method; and, it's much less stressful to boost. I really enjoyed this discussion, Georgie put a unique spin on my ideas about nutritional counseling. Make sure to check out Georgie's work: http://georgiefear.com/ Lean Habits: https://www.amazon.com/Lean-Habits-Lifelong-Weight-Loss/dp/1624141129

Mario Tomic, fitness youtuber, coach and author comes back on the SSD podcast to talk about self-improvement, personal development, and the science of crushing it in life. Ever since he first appeared on my podcast, I wanted to have him back here to talk about these concepts...well, it happened finally, and he did not dissapoint! Time-Stamps: 04:04 - How does a typical day look like in your life? 11:37 - What does it take to upload a YouTube video every day? 17:30 - How did you become so successful? 24:00 - The importance of consistency 27:40 - What prevents people from becoming successful? 32:30 - Why don't people do whast they know they should do? 36:16 - What area of your life should you focus on improving? 43:00 - How to change your behavior? 50:56 - How to use motivation smartly 52:22 - How to get back on track after a slip-up 1:00:00 - Best books to read 1:06:00 - Mario's online presence 1:07:08 - The lessons from this podcast, summarized Mario's youtube channel: https://www.youtube.com/user/shockingfit Mario's website: http://shockingfit.com/

Menno Henselmans from Bayesian Bodybuilding is coming on the show to discuss his contest prep diet and how he lost fat without calorie tracking, untold truths about body-recomposition, how to set goals to succeed in life, and how to be insanely productive while enjoying life. Menno is a coach, consultant, fitness model and scientific author, who is helping serious trainees to attain their most serious physique goals. He was kind enough to agree on this interview, and he dropped some knowledge bombs on topics like: - Getting to 7% body-fat without tracking calories and macros - Why 'bulking' is somewhat overrated for building muscle - Why nutrient timing is incredibly important for advanced trainees - How setting proper goals is crucial to achieve the success you want - How he manages to be so productive in life - How to balance enjoyment of life while dominating in productivity and outcompeting your peers You can find Menno on: www.bayesianbodybuilding.com Facebook: https://www.facebook.com/BayesianBodybuilding twitter: http://twitter.com/@MennoHenselmans instagram:

Dr. Kori Propst, wellness director and consultant at www.thedietdoc.com comes on to discuss the implications of coaching and guiding people with emotional eating issues to reach their fitness and weight loss goals. To show a snap-shot from her bio: Dr. Kori Propst directs the nutrition and weight loss program as the Vice President and Wellness Director at The Diet Doc. She also manages The Diet Doc National Headquarters in San Diego, CA. Licensed in Clinical Mental Health Counseling and a Licensed Professional Counselor, Kori has earned a bachelor’s degrees in exercise physiology, a master of science in counseling, and a doctorate in Health Psychology and Behavioral Medicine. Her dissertation addressed the perceived threats to weight loss goals and their relationship to the basic psychological needs as outlined in Self-Determination Theory. Her education is enhanced by certifications in personal training, health coaching, and lifestyle and weight management consulting, and she is an ISSN (International Society of Sports Nutrition) clinician. Kori's approach is as diverse as her background. She specializes in a blend of coaching and therapeutic modalities, including cognitive behavioral, positive psychology, mindfulness, and strengths-based experiential techniques all geared toward integrative self-determination. Her rich education and experience create an unmatched expertise in physical and mental training and mind-body integration, optimal athletic performance, and overall well-being. Kori has guided top-level athletes toward optimizing their strategic plans for success, as well as individuals working toward empowerment, control, and an approach of curious emergence into all areas of life. You can find her work and a lot of her writing at https://www.thedietdoc.com/

In this episode I'm joined by tenured professor, researcher and scientist Dr. Dominid D'Agostino. He has earned a reputation over the years by pioneering the application of ketogenic diets in various realms of science, from cancer management to athletic performance enhancement. He is definitely one of the top figures in the realms of ketogenic research, and besides all of this, he clearly walks the walk. (just look at the guy's physique to know what I mean.) His website and resources can be found at www.ketonutrition.org as well as www.metabolicoptimization.com

In this episode Mario Tomic, popular fitness youtuber, online coach and writer at www.shockingfit.com comes on to discuss a topic he invested lots of time in researching, tricking your brain to eat less by various tweaks in your behavior and habits. As it turns out, our appetite and tendency to eat is not merely driven by hunger and our feeling of fullness: many sensual, visual, and even social cues play into this. This episode will blow your mind!

One of the earlier podcast episodes I've recorded, and I was joined by non other than Eric Helms, who came on to drop some amazing knowledge bombs related to training, nutrition, diet psychology, and steroid use. Eric, as usual, brought on real valuable information, and provided it in an easy to understand way. How can you not love this guy?

Lyle Mcdonald - yes, the man himself is coming onto the Sustainable Self-Development Podcast to discuss a variety of topics related to diet, mainly dogmas around low carb, whether dietary fat is more fattening than carbs, and we even touch on alcohol consumption.

James Krieger, scientist, blogger at weightology.net and researcher comes on to discuss all the dogmas around artificial sweetners, and the reality of methods designed to test body fat%. As it turns out, these tools are nowhere near as accurate as many people believe.

Andrea Jengle, former part of the Body.io coaching team is coming on to discuss carb backloading, carb nite, low carb, and the reality of calories in vs. calories out. We will even touch on some aspects of training during pregnancy, and her approach to healthy living!

Eric Helms is coming on the Sustainable Self-Development podcast to discuss the business model and philosophies behind training, macros, training and more..

Dr. Mike Israetel comes on the Sustainable Self-Development podcast to discuss everything related to training progression, de-loads and injury management.

Borge Fagerli, the man himself is coming on the Sustainable Self Development Podcast!

Jeff Nippard is getting interviewed on the Sustainable Self-Development Podcast!