Eat Train Prosper Setbacks + January Q&A Part 2 | ETP#103
Feb 14, 2023
This episode dives into the irony of recent lower body injuries faced by the hosts. They share personal recovery plans and strategies. The discussion shifts to listener questions, addressing cardio effectiveness, insulin resistance, and the practicality of protein intake during travel. They debate the importance of training approaches like RIR and muscle length prioritization for optimal hypertrophy. Additionally, they touch on using logging apps and the impacts of hot/cold therapies on training.
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Use Small Pre-Workout Carbs And Protein
- For very early morning lifting, use pre-workout carbs for energy and add some protein to blunt overnight catabolism.
- Start small (20–25g carbs) and adjust based on how you feel in the session.
Short Protein Dips Are Acceptable
- Short-term drops in protein for 3–4 days (e.g., while skiing) won't meaningfully impair progress.
- Accept practical food constraints and prioritize overall weekly or monthly protein, not every single day.
Don’t Ramp Weekly Volume; Auto-Regulate Intensity
- Avoid ramping weekly training volume within a mesocycle; make only small movement-level adjustments.
- Instead, maintain volume and progress by reducing RIR week-to-week or auto-regulate intensity and deloads based on readiness.