Episode 48 of The Muscle Engineer Podcast is another CoronaCast special, featuring Ábel Csabai. In this one we talk about our struggles during the lockdown, how and why I got fat, why 10.000 kcal challenges aren’t a challenge at all and more. Don’t miss out on a hilarious story Abel tells about his lowest point when it comes to emotional eating.

Enjoy!

You can find Ábel at:
https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://www.instagram.com/ssdabel

https://www.facebook.com/groups/sustainableselfdevelopment/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

Episode 47 of The Muscle Engineer Podcast is another CoronaCast special, featuring Ábel Csabai. In this one we mostly focus on nutrition, different approaches people can take and I go “all in” in critiquing Stephanie Buttermore’s strategies, which I consider irresponsible and short-sighted for many people.

Enjoy!

You can find Ábel at:
https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://www.instagram.com/ssdabel

https://www.facebook.com/groups/sustainableselfdevelopment/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

In episode 46 of The Muscle Engineer Podcast I welcome back Danny Lennon, for the third time, to discuss our current most interesting nutrition related topic – chrononutrition and how you should distribute calories throughout the day.

Topics discussed:

2:45 A general overview of chrononutrition

12:15 Lifting weights, counting calories and monitoring physical activity and how that might impact food timing considerations

25:20 Theoretical benefits vs the practical aspects of pushing calories towards the latter part of the day

30:05 Can you use caffeine instead of food to entrain a healthy circadian rhythm?

32:05 Early TRF vs a more balanced protein spread for muscle gain / fat loss

42:50 COVID-19 and it’s impact on people’s schedule (shifting most towards a “later chronotype”)

49:40 How can you determine what your real chronotype is?

53:10 Final considerations for the lockdown

56:50 Closing thoughts and take-aways

Resources mentioned:
https://academic.oup.com/jcem/article-abstract/105/3/e211/5740411

https://www.thewep.org/documentations/mctq

Related episodes:

https://sigmanutrition.com/episode271/

https://sigmanutrition.com/episode296/

https://sigmanutrition.com/episode302/

You can find Danny at:

http://sigmanutrition.com

https://www.instagram.com/dannylennon_sigma

https://twitter.com/nutritiondanny

https://www.facebook.com/sigmanutritionandperformance

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

April 13, 2020

COVID-19 Trainwreck

Episode 45 of The Muscle Engineer Podcast is another COVID-19 special featuring Ábel Csabai. We each give updates on the situation in our countries, detail our workout regimen and also offer some advice on what to buy the get the most out of your home workouts, alongside some uninformed opinions about the economic consequences of the lockdown.

Enjoy!

You can find Ábel at:
https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://www.instagram.com/ssdabel

https://www.facebook.com/groups/sustainableselfdevelopment/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

Episode 44 of The Muscle Engineer Podcast is a special episode with Ábel Csabai of The Sustainable Self Development Center. Given the current COVID-19 pandemic, we go over how we’re handling the situation, what we’re planning to do with our diets and workouts and more.

Enjoy!

You can find Ábel at:
https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://www.instagram.com/ssdabel

https://www.facebook.com/groups/sustainableselfdevelopment/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

Episode 43 of The Muscle Engineer Podcast is a meditation on this past year and a compilation of the top 19 things I learned – or rather, re-learned – about training, dieting and life in general.

The lessons:

  1. Discipline equals freedom – everything you want is on the far side of hard work
  2. Extreme ownership – your circumstances are YOUR responsibility
  3. What you most want is to be found where you least want to look
  4. The fool is the precursor to the savior
  5. Tell the truth; or at least don’t lie
  6. Compare yourself to who you were yesterday, not who someone else is today
  7. You can’t help someone who doesn’t want to be helped
  8. The loads you’re using are irrelevant if your execution is off
  9. Progressive overload (getting stronger in moderate rep ranges) is still key – use a logbook!
  10. There’s only so much volume you can do in any given session
  11. Find exercises that fit YOU and that can be progressed for a long time
  12. People should be much more afraid of undertraining than overtraining
  13. Genetics are still key, and no amount of hard work will overcome them
  14. Drugs don’t just “only help a little”
  15. The key to long term weight loss / maintenance is a dietary approach (and a meal frequency) that YOU can actually enjoy
  16. The more extreme your goals, the more extreme the sacrifices you have to make in return
  17. How many calories someone else eats is IRRELEVANT – move more if you want to eat more
  18. Train to get stronger / build muscle; diet to lose fat
  19. Sleep is still the most potent ANABOLIC (legal) tool you have at your disposal; the more, the better

“How do you help someone who’s lost? “ video (MUST WATCH! ) :

https://youtu.be/JzkXZAD_cT8

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

In episode 42 of The Muscle Engineer Podcast I welcome back my very first guest, Danny Lennon, this time around for a discussion about an essential part of MMA (a side interest of mine), namely weight cutting.

Beside being the host of my #1 go-to nutrition podcast, Sigma Nutrition Radio, Danny is also an educator in the field and as a practician, works with elite combat sports athletes on the exact issue we’re discussing here.

Topics discussed:

4:32 The difference in muscularity between people who have similar “stats”

8:25 Where is the sweet spot between muscle mass, leanness and cardiovascular conditioning; how to decide what’s the best weight class for an athlete?

22:25 How far off the scale weight should you be 1 week out and where is that weight drop coming from?

32:18 Difference in water intake between MMA vs bodybuilding peak weeks

42:42 How much weight can you -or should you – cut in the last hours before weigh-ins?

46:50 Rehydration / refueling - how much can you safely “regain” and what’s the most effective strategy?

55:28 How to deal with anxiety and avoid being bloated before or during a fight?

1:00:40 Would Danny get rid of weight cutting, or what changes he’d make?

1:06:30 Closing thoughts on the episode

You can find Danny at:

http://sigmanutrition.com

https://www.instagram.com/dannylennon_sigma

https://twitter.com/nutritiondanny

https://www.facebook.com/sigmanutritionandperformance

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

In episode 41 of The Muscle Engineer Podcast I finally sit down with one of my earliest role models in the industry – Eric Helms.

Eric has PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. Along with Greg Nuckols and Dr. Mike Zourdos, he created the monthly research review MASS (Monthly Applications in Strength Sports), which is my go-to resource for keeping up-to-date with the scentific literature. He is also the author of the Muscle & Strength Pyramid books, which are one of my top recommendations for people interested in dieting and training for bodybuilding.

Topics discussed, with time stamps:

5:30 What got Eric into bodybuilding / lifting weights and does he think the reason why people start lifting nowadays has changed?

12:55 Why do most people quit the gym after a couple of months?

19:20 How long should people train initially before deciding the gym is not for them?

24:54 How can you manage social media and following others, while not feeling demotivated by your own progress in comparison

38:14 Eric’s take on the notion that within 3-5 years you can be as big as you’re ever going to get vs the other view that natural bodybuilders need decades to build their best physique

49:45 Once we’ve fallen in love with lifting, how can we prevent falling into the other extreme, where our whole identity is defined by our looks?

1:02:35 Using steroids and other anabolic substances, to compensate for a lack of patience or willingness to work hard, or in an attempt to build a certain physique, to impress others

1:20:30

My biggest lessons from the episode

You can find Eric at:

https://3dmusclejourney.com/

https://www.strongerbyscience.com/mass/

https://www.instagram.com/helms3dmj/

https://muscleandstrengthpyramids.com/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

In episode 40 of The Muscle Engineer Podcast I’m joined, once again, by fellow coach and podcaster Ábel Csabai of The Sustainable Self Development Center to talk about how he got into his best shape ever and what can you do to achieve the same.

Topics discussed, with time stamps:

2:10 Life in the last 6 months, and what made Ábel  start a photoshoot prep?

10:25 Why body fat / LBM math never works out and what are the causes of muscle loss during a deep end of a cut?

19:30 Why knowledge isn’t the answer and what changed for Ábel since 2017?

28:25 Justifying self-destructive behaviors and helpful eating habits during a dieting phase

47:40 How can you manage emotional impulses / cravings?

55:43 How did strength levels hold up during the cut?

59:43 How has life changed? Do women want to constantly rape you once you’re very lean?

1:01:50 Our skewed perception of what’s a “good physique” – regular people vs world class natural pros vs movie stars

1:10:10 Closing thoughts

You can find Ábel at:
https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

https://www.instagram.com/ssdabel

https://www.facebook.com/groups/sustainableselfdevelopment/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

In episode 39 of The Muscle Engineer Podcast I welcome back Triage Method co-founder Gary McGowan aka SkinnyGaz.

Topics discussed with time stamps:

4:00 Gary’s thoughts about physiotherapy school, overall experience, likes, dislikes

10:18 Foam rolling, cupping, other “recovery methods” and the notion that “If high level athletes do it, it must be good. “

17:10 If you expect something to help, it probably will

26:53 Heel elevation during squats – why can it be beneficial?

49:33 Spinal flexion under load – “stiff vs mobile spine” theory

1:00:00 Cervical extension during squats - does it really “shut off” the glutes? Should we cue looking down during squats and deads?

1:15:05 Key lessons from this episode

Join the FREE Triage Method Facebook group:

https://www.facebook.com/groups/triagemilitia/

You can find Gary at:
https://www.facebook.com/triagemethod/

https://www.instagram.com/skinnygaz/

https://www.instagram.com/triagemethod/

https://triagemethod.com/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Episode 38 of The Muscle Engineer Podcast is a re-upload from The Science To Muscle Podcast, where I was invited to speak on a variety of training related topics. I had a lot of fun recording this and hope you’ll enjoy it too.

Topics discussed with time stamps:

3:18 – Experience as an intern with Renaissance Periodization and Dr. Mike Israetel

5:20 - Volume prescription for online and in-person clients

8:10 - Adding sets throughout a mesocycle

11:20 - Jordan Peters as an example of being open minded in the fitness industry

15:20 - Prescribing RIR to clients

21:30 - The effective reps model and the recent article by Greg Nuckols

30:30 - Current trends in training frequency

32:00 - Why people use steroids and their effectiveness

41:30 - Considerations on the mechanics of different movements

57:10 - Exercise order based on resistance profile

1:06:30 - Exercise selection for back training

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

You can find Marco at:

https://www.instagram.com/marco.sterpa/

https://www.science2muscle.it/

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

Just noticed I past the 2000 day mark on Myfitnesspal , so I figured I'd share some key insights, lessons and patterns I noticed throughout the years.

There is an IGTV episode on my profile, if you want a video version.

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

 

In episode 36 of The Muscle Engineer Podcast I am joined by Nick Gloff, who is one of the rare people who are strong, have fantastic execution AND are well educated.

Topics discussed with time stamps:

6:25 Nick’s background and training history

16:36 How to balance striving for perfect execution vs actually progressing in loads

29:32 Momentum - how much is acceptable and when is it too much, with barbell rows and dumbbell lateral raises used as examples

42:26 Alignment and how to reduce joint stress on certain exercises (e.g. skullcrushers)

55:40 Pain when doing certain exercises and picking exercises for you

1:05:24 Warming up and using drills to fix your “mobility issues”

1:12:32 Chasing “optimality” and overthinking everything while not taking care of the really important stuff

1:20:33 My closing thoughts on the episode

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

You can find Nick at:

https://www.instagram.com/nickgloff

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

In episode 35 of The Muscle Engineer Podcast I am once again joined by Greg Nuckols for the second part of our conversation. If you missed episode 33, make sure to listen to that first.

Topics discussed with time stamps:

1:23 The power of belief - false “steroid” studies and mental limitations

15:40 One weird trick to overcome a mental limitation in a certain lift

21:16 The impact of the environment you train in has on your results and what can you do about it

33:22 Implementable stuff vs learning things for the sake of learning

42:24 My top lessons from this episode

You can find Greg at:

https://www.strongerbyscience.com/

https://www.strongerbyscience.com/mass/

https://www.sbspod.com/

https://www.instagram.com/gregnuckols

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

 

In episode 34 of The Muscle Engineer Podcast we continue episode 32 with the final part of this long conversation with Lyle McDonald. This is all about one of women’s biggest nightmares – cellulite.

Topics discussed with time stamps:

1:41 Cellulite basics – what is it and what causes it?

10:20 Cellulite treatments – do they work or not?

25:35 Could bigger glute muscles help with the visual aspect of it?

You can find Lyle at:

https://bodyrecomposition.com/

https://www.facebook.com/groups/810890695609053/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

In episode 33 of The Muscle Engineer Podcast I am joined by one of the nicest – and smartest – guys in our industry, Greg Nuckols.

Greg has over a decade of experience under the bar and a B.S. in exercise and sports science. He is currently enrolled in the exercise science M.A. program at the University of North Carolina at Chapel Hill. He’s held three all-time world records in powerlifting in the 220lb and 242lb classes. Greg is also one-third of Monthly Applications in Strength Sport (MASS), a monthly research review he runs with Eric Helms and Mike Zourdos and is the main writer at StrongerByScience.com, a website dedicated to providing you with practical, evidence-based information and resources to help you get strong, jacked, and sexy.

Topics discussed with time stamps:

3:35 Greg’s first day in the gym  -how much did he bench and other stories from his younger years

18:40 The influence of the environment you grow up in on your baseline strength level and the propensity for heavy lifting

27:45 Why are some people just baseline stronger than others?

43:40 The inability for people to accept that some are just more “gifted” when it comes to lifting weights

59:45 Instagram and balancing accurate information vs fishing attention for likes

1:05:18 The impact of structure (anthropometry) on lifts

1:21:30 Key ideas of this episode

You can find Greg at:

https://www.strongerbyscience.com/

https://www.strongerbyscience.com/mass/

https://www.sbspod.com/

https://www.instagram.com/gregnuckols

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

In episode 32 of The Muscle Engineer Podcast we continue episode 30 and pick up where we left off with Lyle McDonald. In this episode we discuss the “energy out” component of energy balance and contrast James Levine’s N.E.AT. model with Herman Pontzer’s Constrained Total Energy Expenditure model.

Topics discussed with time stamps:

1:25 The components of energy expenditure and how James Levin’s N.E.A.T. fits in

32:55 Herman Pontzer’s Constrained Total Energy Expenditure model

53:34 My top take-aways from this episode

Resources and further reading:

https://www.ncbi.nlm.nih.gov/pubmed/15102614

https://www.mayoclinicproceedings.org/article/S0025-6196(15)00123-8/abstract

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6058072/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4803033/

You can find Lyle at:

https://bodyrecomposition.com/

https://www.facebook.com/groups/810890695609053/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

In episode 31 of The Muscle Engineer Podcast I welcome back Adam Tzur for the third part of our deep-dive into ketogenic dieting.

Topics discussed with time stamps:

02:51 Does a ketogenic diet reduce hunger more than a “regular” diet and if so, why?

11:46 How hard is it to stick to a keto diet? (no pun intended lol )

18:13 Is it harder to adhere to a ketogenic diet compared to any “named” / controlled diet?

22:50 How to transition away from a ketogenic diet to a more “balanced” diet long term?

28:40 The value of having a community to support your goals

33:28 The value of personalized nutrition – or at least the illusion of it

36:13 A discussion about internal drive and sacrificing short term pleasure for long term meaningful goals

45:24 Notable aspects unique to a ketogenic diet?

50:12 Side effects of the ketogenic diets

59:30 My top take-aways from the episode

Resources and further reading:

https://sci-fit.net/ketogenic-diet-hunger-suppression/

https://sci-fit.net/adhere-ketogenic-diet/

https://youtu.be/vA3QavPp1Ho

You can find Adam at:

https://sci-fit.net/

https://www.facebook.com/TheSCIFIT/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

In episode 30 of The Muscle Engineer Podcast I welcome back the one and only Lyle McDonald to discuss how his thought process around refeeds and diet breaks has evolved since the  publication of the original “ Guide to Flexible Dieting “ , 15 years ago.

Topics discussed with time stamps:

03:08 Refeeds and diet breaks – are they necessary and / or superior to a strict diet phase?

20:10 Dieting as a learning experience

25:05 Different refeeding strategies and the value of each

37:15 The role of a full diet break

42:50 The role of maintenance phases

48:55 My top take-aways from this week’s episode

You can find Lyle at:

https://bodyrecomposition.com/

https://www.facebook.com/groups/810890695609053/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

In episode 29 of The Muscle Engineer Podcast I welcome back my unofficial very first guest for a re-recording of our initial episode that had some audio issues, and this second take turned out much better than the first one.

Topics discussed with time stamps:

2:44 Paddy’s background and how his mindset around exercise selection has evolved throughout the years

16:00 What makes an exercise an effective option for muscle growth?

47:46 The need to lift with “full range of motion” and the distinction between active vs passive range of motion

1:05:18 How can someone improve their active range of motion for a given muscle?

1:12:33 Resistance profiles and how can we improve them?

1:19:06 “Adaptive resistance” and how often should you change exercises?

1:28:48 Why an exercise can be a great choice in the future, even if it isn’t right now

1:30:42 Paddy’s definition of success

1:31:50 My top take-aways from this episode

Resources and further reading:

You can find Paddy at:

https://www.instagram.com/therealpaddyfarrell/

https://triagemethod.com/

https://www.facebook.com/triagemethod/

If you want to apply for online coaching, email me:

andreiszotak@gmail.com

Say “Hi” on social media:

https://www.instagram.com/szotaktme/

https://www.facebook.com/szotaktme

https://www.facebook.com/szotakandras

Get all the previous podcast episodes:

https://themuscleengineer.podbean.com/

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