Episode 3: Dr. Eric Helms- Rethinking Refeed and Diet Breaks Volume 1

 

In this episode of J3 University, Luke and I are joined by Dr. Eric Helms to dive into the latest research on refeeds and diet breaks. We review the current state of the literature and what this means for coaches in the trenches.

 

Dr. Helms holds his PhD in strength and conditioning and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. He is the lead R&D Chief for 3D Muscle Journey. He has obtained pro status as a natural bodybuilder with the PNBA and competes at the international level as an unequipped powerlifter.

 

 

For more information on Dr. Helms:

 

Instagram: https://www.instagram.com/helms3dmj/?hl=en

 

Website: https://3dmusclejourney.com/

 

YouTube: https://www.youtube.com/user/Team3DMJ

 

Timestamps

Eric Helms Intro- 00:00:29

Defining refeeds- 00:03:17

What markers should be taken from research for application- 00:15:54

Fatigue and water retention managed through lowering training volume vs. refeed- 00:23:37

Taking individual client feedback to determine route- 00:30:36

Refeed application, how and when?- 00:43:04

Adjusting Maintenance level with body weight dropping- 00:47:04

Discussing Natural & Enhanced- 00:54:14

Non-linear dieting strategies and practicing peak week- 01:03:39

Wrapping it up- 01:09:08

 

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