Iron Culture presented by MASS Ep 367 - Q&A
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Feb 27, 2026 They tackle who gets to call themselves a bodybuilder and why inclusivity matters. They debate protein intake limits and when extra protein stops helping. They unpack soy research and its unclear effects on male hormones and fertility. They clarify realistic step-count recommendations for fat loss. They explore energy-expenditure models, resistance training costs, and why enhanced athletes diet differently.
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Bodybuilder Can Be A Cultural Identity
- The term bodybuilder should be broad enough to include cultural participants, not just competitors.
- Eric Helms argues distinctions matter for coaching (natural vs enhanced, competitive divisions) but gatekeeping the label is unhelpful.
Practical Daily Protein Targets For Lifters
- Aim protein intake around 1.5–2.2 g/kg when bulking, with a practical functional plateau near ~2.5 g/kg.
- For dieting bump those targets ~0.3–0.4 g/kg higher; differences vs 1.8 g/kg are likely minimal over months.
High Protein Can Improve Composition Through Behavior
- Very high protein can indirectly improve body composition through satiety, TEF, and reduced net metabolizable energy.
- Helms notes shifting to high protein/fiber foods can create a ~100–300 kcal effective deficit versus typical diets.
