Every one of their topics is relevant to me. I love this podcast and this channel.

I do a physical job and tend to struggle to get my calories in as is, so definitely on the "Rest" days for me. I lift thousands of pounds of stock, for hours on end, at high speed, 5 days a week. Gym twice a week (5x5, and lift heavy) and then two mild "trigger"/low-weight high rep sessions to focus on form & just get a pump and mild muscle-building signal while recovering. So I get my calories and protein in on the days I am not in the gym. On the day I go to the gym, I tend to focus more on a slow-release carb breakfast (porridge or wheat flakes) around 2 hours before I go to the gym, then a protein shake post-workout, steak and eggs for dinner (two pancakes for dessert) and then bed early. I'm a gym returner (athlete from age 9 to 19, lifting weights consistently from 19 to 29...then taking 5 years off to get fat while injured, & then becoming depressed). Been back training consistently for 2 years. Have lost around 20 pounds of bodyfat and gone from 25-35% bodyfat to between 15 & 20. I look lean and muscled now. Folk who havent seen me in the last 2 years cannot believe the change. Find what works for you. Getting my carbs & protein in on the day I train, then my calories (and protein) in on days I am not in the gym. The rest of the time I eat around my maintenance calories, mostly healthy and whole foods, and it has been working for me, and easy to stick too. Steady muscle and strength gains, and no additional bodyfat gains to come along with them. Once you find your calorie & macro rhythm, it doesnt even feel like you are making "effort" and it just becomes your norm.

Good job blood panel mention!

Full body workout every other day 5 meals a day , intermittent fasting on non training days with a 4 hour eating window 2 meals a days . I’m looking better than I ever did before .

This is a good talk. I consume more calories on training days just because I consume 1/4 cup of dextrose mixed with water during my warmup sets.

I like to keep the intake the same. I love food 👍🏼❤️.

Higher calorie on rest days and post workout, you pretty much don't need to eat the rest of the time.

The calories don’t need to be much more on training days. I would say an extra 300 calories of carbs 2 hours or less before your workout is enough IF you plan on using this method. But for me I find keeping a consistent caloric intake works better for my lifestyle.

What’s a non training day?

I work 4 days a week, my job is extremely physically demanding and has caused me to lose weight. I feel like it's affecting my muscle gains. So, I should be consuming more calories in general right? I do heavy cardio 4 days and then 3 days of weight training when I'm not at work

Well you are your better judge high reps low reps doesn’t matter go hard listen to your body all other advice is bs

If you want to cut stop eating it’s simple

This guy is small

You guys look like you’re working out again?! Maps isn’t the answer for this guy. Fasting should be the main answer to cut. Fast every other day. Longer and longer. Make sure you break your fast with boiled eggs. Then eat a healthy meal 30 mins later. Ny steak, bacon Brussels, asparagus, with an avocado salad. Rinse and repeat for 3 months to lose 40lbs or more. You guys are good for lifting but…