#18 - Q & A Episode

Recently I put out a question box on my Instagram for you guys to ask any training, nutrition and more questions that you wanted my perspective on that I would put into a full podcast to answer, which is now here.
Apologies for the terrible lighting in the last third-quarter of the episode, went from day-night faster than I anticipated.
Hope you enjoy and find my responses useful.
Full Episode Breakdown:
00:00:00 - 00:03:55 - Introduction and Background to Thought/Answer Process.
00:03:56 - 00:39:50 - "Sweet Spot" of S & C Training Days / No. of Sessions / Week.
00:39:51 - 00:50:33 - Single Muscle vs. Multiple Muscle Group Training Sessions.
00:50:34 - 01:31:35 - Cutting & Practical Advice for Cutting.
01:31:36 - 01:46:57 - Bulking.
01:46:58 - 02:08:00 - View on YouTube Plans for Beginners.
02:08:01 - 02:20:10 - Pros for Recording Your Workouts & A Note on Recording.
02:20:11 - 02:21:37 - Future Podcast Question and Outro.
Instagram: @coaching_by_gc
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Threads: @coaching_by_gc
Useful Citations:
1. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effect of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 46, 1689-1697.
2. Schoenfeld, B. J. (2018). Evidence-Based Guidelines for Resistance Training Volume to Maximise Muscle Hypertrophy. Strength and Conditioning Journal, 40, (4), 107-112.
3. Golay, A., Allaz, A-F., Morel, Y., de Tonnac, N., Tankova, S., & Reaven, G. (1996). Similar Weight Loss with Low- or High-Carbohydrate Diets. The American Journal of Clinical Nutrition, 63, 174-178.
4. Calcagno, M., Kahleova, H., Alwarith, J., Burgess, N. N., ... & Barnard, N. D. (2019). The Thermic Effect of Food: A Review. Journal of the American College of Nutrition, 38, (6), 547-551.
5. del Corral, P., Bryan, D. R., Garvey, W. T., Gower, B., Hunter, G. R. (2011). Dietary Adherence During Weight Loss Predicts Weight Regain. Obesity, 19, 1177-1181.
6. Alhassan, S., Kim, S., King, A. C., & Gardner, C. D. (2008). Dietary Adherence and Weight Loss Success Among Overweight Women; Results from the A TO Z Weight Loss Study. International Journal of Obesity (Lond.), 32, (6), 985-991.
7. Fothergill, E., Guo, J., Howard, L., Kerns, J. C., ... & Hall, K. D. (2016). Persistent Metabolic Adaptation 6 Years After "The Biggest Loser" Competition. Obesity, 24, 1612-1619.
8. Cunningham, J. J. (1991). Body Composition as a Determinant of Energy Expenditure: A Synthetic Review and Proposed General Prediction Equation. The American Journal of Clinical Nutrition, 54, (6), 963-969.
9. Slater, G. J., Dieter, B. P., Marsh, D. J., Helms, E. R., Shaw, G., & Iraki, J. (2019). Is An Energy Surplus Required to Maximise Skeletal Muscle Hypertrophy Associated with Resistance Training. Frontiers in Nutrition, 131, (6), 1-11.
10. Maestu, J., Eliakim, A., Jurimae, J., Valter, I., & Jurimae, T. (2010). Journal of Strength and Conditioning Research, 24, (4), 1074-1081.
11. Tay, J., Brinkworth, G. D., Noakes, M., Keogh, J., & Clifton, P. M. (2008). Metabolic Effects of Weight Loss on a Very-Low-Carbohydrate Diet Compared With An Isocaloric High-Carbohydrate Diet in Abdominally Obese Subjects. Journal of the American College of Cardiology, 51, (1), 59-67.