Modified OMAD, Joint-Friendly Warm-Ups, and Muscle Retention While Cutting

May 19, 2022

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ANECDOTE

Road To Stage Progress And Stress Coping

Greg Nuckols shares his road-to-stage progress, hitting a new low of 227.2 lb and improved coping with stress without stress eating.
He credits developing non-food coping strategies during his cut, improving adherence despite heavy work demands.

ANECDOTE

Recent Powerlifting Feats And Records

Greg highlights feats of strength: Jessica Bitner set unofficial world records in squat (217.5 kg) and deadlift (252.5 kg) in the 76kg class.
He also noted Julius Maddox's 361 kg (796 lb) gym bench, approaching the first official 800 lb bench.

ANECDOTE

Modified OMAD With Protein Boluses

Eric Trexler describes his modified OMAD approach where earlier meals are protein-focused and dinner is the main meal.
He uses protein boluses (shakes or lean protein + veg) earlier to get time-efficiency and better protein distribution while keeping a large dinner.

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Today’s show is an uncharacteristically anecdote-heavy episode of the podcast. After Greg shares some new Feats of Strength, Eric presents a Coach’s Corner segment about a modified version of the “one-meal-a-day” (OMAD) eating pattern. This strategy, which may be described as protein-sparing-modified-time-restricted-eating, aims to capitalize on the potential upsides of OMAD while attenuating the downsides. After that, Greg shares his own Coach’s Corner segment about joint-friendly warm-up strategies, which leads to a broader discussion about where anecdotal evidence fits within an evidence-based approach to training, nutrition, or content creation. Next, Eric answers a listener’s question about how to retain muscle while cutting. Finally, to close out the show, Greg recommends some people you should follow on social media, along with a new media recommendation.

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:20)

Feats of Strength (4:43)

Coach’s Corner: protein-sparing-modified-time-restricted-feeding (modified OMAD) (6:45)

Coach’s Corner: joint-friendly warm-up strategies (25:16)

General discussion about where anecdotal evidence fits within an evidence-based approach to training, nutrition, or content creation (38:18)

Q&A: How to retain muscle while cutting (49:28)

People to follow on social media (1:12:58)

Ben Patrick, Ben Carpenter, Claire Zai, Emma Storey-Gordon

To Play Us Out: Media recommendation (1:24:41)

Under the Banner of Heaven

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