755 - Getting Stronger, But Not Bigger, and Intuitive Refeeds vs. Scheduled Diet-Breaks

This podcast Q&A is STRICTLY body composition focused! We dive into exactly how I'd approach training if I were back in my newbie gains stage or returning back to the gym after a long (1+ year) break off, how to get stronger while NOT getting bigger, my coaching opinion on scheduling refeeds or diet breaks compared to intuitively basing them off a clients' biofeedback, and finally -- where I personally go, and suggest going, to enhance your knowledge based of training and nutrition (as a coach).

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Timestamps:

8:15 - What should I do to start the process of getting back into nutrition and exercise, before getting a coach, after a long time away from it all? I’m experienced, but fell off and am finally ready to get back into it all.

24:00 - Tips to grow my legs without growing my upper body, but still getting my upper body stronger! Main strength goals: Hit 135 on bench & 10 pull ups. I’m at 120 for bench and 7 pull-ups. I love lifting heavy and pushing myself but I’m confused if I should decrease in the intensity I push during upper body days or decrease upper body volume throughout the week. I’m currently doing a 3 day full body split

33:00 - Is it better to take scheduled refeeds and/or diet breaks or wait for biofeedback to indicate that you need one?

41:00 - Where do you find your sources to study on nutrition? Resources? Books? Studies? Etc…

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Extra Content For You: 

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

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LINKS MENTIONED:

- New Cancer/Meat Study

- Meat + Produce Reduces Cancer Risk

- Layne Norton's YouTube Video

- 5-Minute Journal - And finally, a more simple one that always works wonders. I usually recommend this to anyone who isn't ready to commit much time to journaling or doesn't have a ton of experience doing so, but still wants the benefits. It's powerful!

- Self Journal - Really simple, but nice for someone who wants a journal that's both reflective/personal as well as helpful for organization for their work.

- High Performan