Calories In Calories Out, Debunked? - In Gains We Trust Podcast Ep. 2
Summary
In this episode, the hosts discuss the building blocks of nutrition, including macronutrients and their roles in the body. They emphasize the importance of calories in, calories out as a fundamental principle of weight management. The debate surrounding low carb diets and the nuances of energy balance are explored. The hosts stress the need for a holistic approach to health and the dangers of misinformation. In this conversation, Michael and BowTiedOx discuss various dietary approaches and the importance of aligning diet with individual goals and promotes overall well-being. They also explore the benefits of resistance training for aging and its potential to prevent dementia. The conversation delves into the challenges of behavioral change and the role of coaching in guiding individuals towards positive health and fitness outcomes. They emphasize the power of knowledge and the importance of empowering individuals to take control of their own health and fitness.
Chapters
00:00 Introduction
01:02 The Building Block of Nutrition
04:19 Macronutrients: Protein
05:09 Macronutrients: Fat
06:04 Macronutrients: Carbohydrates
07:31 Calories In, Calories Out
10:33 Debate on Calories In, Calories Out
13:56 The Controversy of Low Carb Diets
18:34 Health is Multifaceted
21:13 Extreme Weight Loss and Health
23:35 Nuances of Calories In, Calories Out
27:02 The Importance of Context
30:28 The Dangers of Misinformation
36:19 Individualized Approach to Health
38:18 The Role of Creatine and Carbs
40:30 Promoting Good Health
41:27 Jumping into Dietary Approaches
42:01 Aligning Diet with Goals
45:19 Resistance Training for Aging
47:07 Preventing Dementia with Resistance Training
48:48 Behavioral Change and Motivation
53:18 Coaching and Behavioral Psychology
57:03 Knowledge is Power
59:30 Empowering Individuals to Take Control
73
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Progressive Overload - Road to Pro: Ep 4. Upper Body
In this episode we train upper body. Today, explain the concepts behind progressive overload via using rep ranges as well as how to get the best growth via range of motion.
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48
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The Volume Debate - Road To Pro: Ep 9. Upper Body
Mikey and Kevin talk volume ramping and how to make BIG gains during an upper body training session. We talk rep ranges, volume, and how to utilize dips in your training. Mikey finishes off the session with some posing practice.
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5
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Knowing When To Back Off - Road To Pro - Ep 3 Legs
In this episode we train hams and glutes. This training block we are starting with the least compound movements first and progressively doing more compound. Today, we made a point not to push through awkward pain or discomfort -- a very important lesson in avoiding unnecessary injury.
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Michael is the founder of Gaintrust, a fitness program and community dedicated to fundamental training principles of hypertrophy, backed up by the by a healthy balance of the bro science, and actual science!
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Kevin Carbone is the founder of Sauce Bae, a health-focused hot sauce and raw honey brand. Sauce Bae hot sauce was featured on season 9 of the multi-million viewer show Hot Ones and can be found in over 1,000 major retail locations nationwide. It’s a low sodium, pineapple habanero hot sauce that’s infused with turmeric – a must have in every fitness enthusiast’s kitchen.
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6
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Raw Honey Fueled Workout - Road To Pro Ep 1 - Pull Day
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63
views
How to Straight Arm Lat Pulldown
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24
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Close Grip Seated Cable Row
Seated Cable Low Row
Great for back width
Helpful Cues:
- Row down and in
- Row until roughly upright in posture
- Control the eccentric and get a stretch at the bottom of the ROM.
- Drive hard without yanking and squeeze your back at the top.
19
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Chest Supported Shrug
The chest supported dumbbell shrug are elite for hitting the entire trapezius muscle group, not just the top.
Control the weight, drive hard, and hold for a big squeeze!!
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8
views
Hamstrings Before Quads
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7
views
Barbell Good Morning
BARBELL GOOD MORNINGS
Target muscle group: Hamstrings
Secondary muscle groups: Glutes & Spinal Erectors
The stretch under load is the phase of most lifts where a ton of growth occurs. The more literature that comes out, the more this is supported (Mentzer heads will appreciate this).
Few movements encapsulate this principle more than the Good Morning.
VERY similar to the Stiff Legged Deadlift, the cues are as follows:
1. Pre-stretch the hamstrings by pushing your butt back and belly forward -- creating an anterior pelvic tilt.
2. Push your butt back to begin the lowering phase, keeping your lower back arched and chest high.
3. Go deep as is possible. You'll know what depth is right by how painful it is. It's crucial not to avoid this pain -- this is where the growth happens.
Suggested tempo: 4-1-1-0
Control the eccentric nice and slow and pause at the bottom in the loaded stretch position before coming up under control. Repeat.
22
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Seated Cable Flye Press
Target Muscle Group: Chest
Helpful cues:
• Maintain a ~135˚ elbow bend for the initial 2/3rds of the range of motion.
• Retract shoulder blades to pre-stretch chest muscles, particularly during eccentric and bottom ROM.
• Drive and flye the weight for the first 2/3rds ROM, then press and squeeze for 1 second at the top 1/3rd, for each rep.
8
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Smith Machine Shoulder Press
Smith Machine Shoulder Press
Target Muscle Group: Deltoids (Front & Side)
Suggested Tempo: 3-1-1-1
Helpful Cues:
• Position the seat such that the bar is as close to your face as you can without touching. This ensures shoulder health & better activation of the right muscles.
• Retract your scapulae (pinch your shoulder blades) and keep your chest nice and high. This creates a "power shelf" from which to drive safely and with power from.
• Grip the bar such that you can get your elbows nice and deep (grip a bit wider than shoulder width).
• Control the eccentric (negatives) for 2-4 seconds.
• Drive all the way through until the elbows fully lock out.
• Try adding a pause at the bottom of the rom to remove momentum and create a mechanical advantage for the concentric (push) phase.
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Dumbbell Split Squat
DUMBBELL SPLIT SQUAT
Target Muscle Group: Quads
What can be said about the split squat besides 🤮?
A lot of people struggle with stability on these and it's usually one of their primary concerns. Give the method in the video a try and see if you can make it work -- but other than that, you can try a few things for stabilization.
Addressing Stabilization
1. Try the second variation in the video using a rack for support, holding the dumbbell in the off hand and a dumbbell in the other. Do your best not to 'cheat' with the hand gripping the rack for support.
2. Try a lower platform for your back foot to rest on and balance on the balls of your feet, not the flat upper-foot. A lot of people have had success with this variation as well.
A few other notes concerning technique.
• The more upright your posture, the more quad activation. Leaning forward will induce more hamstring and glute activation but I primarily see this a quad builder.
• You may be able to induce more quads by going knees over toes, although I do not go over this in the video. However, I think your best bet is keeping that front leg at a 90˚ angle as shown in the video.
• As always control the eccentrics for 2-3 seconds, get a full range of motion, keep tempo and ROM consistent across all reps and sets to best track progression.
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