With the sudden resurgence in the popularity of the Keto diet we have received many questions and requests asking us to cover the topic. After a good discussion Arvin and Luke decided that it would be best to have a professional with a back ground in nutrition cover this topic for us. Introducing Kedric Kwan, a local with a Masters in Sports & exercise Nutrition and an extensive history of working with athletes in the sport of powerlifting as well as other athletes. Kedric specializes in Nutrition for strength athletes and is currently pursuing his Phd with a focus on rapid weight cuts for athletes. Listen to Kedric break down the science behind the ketogenic diet and give us the facts and his unbiased views towards it. We enjoyed this episode very much and hope you listeners out there will too.

Ps: We are terribly sorry for the audio quality and some parts may come off as abrupt and cut. We are still having technical issues whenever we do our recordings online.

Last series we spoked about how fitness and fatigue determines performance outcomes. This week we talk about how one can use this knowledge to intelligently design a program. Several key factors goes into designing a program namely understanding some basic anatomical and physiological properties of muscles. Obviously there are many other important variables tht will be dished out in due time. Here we also touch on the basic principles of hypertrophy which we will elaborate in series to come. Knowing some of this basics will allow you to tweak your training program to improve certain weak body parts, increase variability between mesocycles and allowing you to maximise your gains macha style!!

A model that takes the General Adaptation Syndrome a couple of notches further by relating to changes that happens physically, mentally and physiologically in relation to training. With every training session, day after day, week after week. Fatigue and fitness are the aftermath of training. Optimizing performance is the ability to achieve the best fitness level while keeping fatigue low on the day of your competition or season. Listen in as the machas discuss this very important model in detail, as this will deepen your understanding on programming.

The machas are bringing you guys something new boys and girls, men and women and lifters alike! The hypertrophy series is now here where we break down all the details regarding hypertrophy and how to get big and swole. But to all your ladies reading this worry not, you too can benefit from putting on muscle.

This week the machas are going to talk about the myths surrounding fat loss. A lot of the times Arvin and Luke are always asked these questions and they figured it would be best to just do an entire episode on it. So get ready to educated or RE-educated on how fat loss is actually achieved and how to keep the fat off. Don't fall into the gimmicks and scams that people are trying to sell to you with these programs, supplements and equipments that would help you lose weight in short amount of time. Let's turn up the heat and get spicyyyy.

Continuing off from our previous episode the machas talk about another over looked supplement. Citrulline malate. Not familiar with this word? How about Nitric Oxide? I'm sure you have come across these words at one point in your training career even if youre a newbie. When it comes to looking swole, Nitric Oxide has been the supplement that is most talked about in the supplement industry. Arginine had to step aside as there is a new player that probably does the job better. So why is this particular supplement so good or atleast so widely used in muscle magazines, pre-workouts, daily usages and etc? Amongst the array of benefits it carries the Machas decided to bring you the science of it and combine it together with lifting to see its effects on performance.

Beta-alanine is a popular supplement among athletes and fitness enthusiasts that’s because it’s been shown to enhance performance and benefit overall health. When you feel the tingles, you know it's GAME time. Pre-workouts gets more tricky when you start chasing performance and like everyone else the machas are looking for ways to unlock new gains. From being a buffer to an antioxidant, this supplement may assist in improving some aspects of performance. Let's talk Beta Alanine.

When something is too good to be true, check it once, check it twice. Waist trainers is a ghost from the past that is back to plague the fitness industry with extremely bold claims and probably some dangerous adverse effects if it is taken too far. Detox diets, teas and cleanses on the hand are being sold as if they are the next medical miracle, when it is definitely far from it. Listen in as the machas discuss these current fitness fads. Let's talk Waist Trainers and Detox.

Hope everyone are taking their rest day seriously. We know we are! But do you ever feel like taking rest days are just killing your gains? what about when you deload? Do you have that insatiable itch to just want to drive to gym, lift some heavy weights and drink some protein shakes? We know that feeling all too well so heres an episode discussing rest days or more specifically REST WEEKS other wise known as DELOADS. Listen to them talk about the whats, whys and hows of deloading. Maybe taking a break every once and a while can be more beneficial to you than you think. Lets get spicy!!

Kicking off the week strong with none other than Malaysia's very own Zarol 'The Baby Ox' Alfiyan! The machas appreciate Zarol taking the time out to humble us with his story of how he got started and the challenges he faced getting to where he is now. Zarol is only 24 years old and has already achieved so much. He has his eyes set on even bigger goals in the next coming years so get ready to be blown away with his journey to the top.