Episode 59 of the Sustainable Self-Development podcast brings you the epic debate: Dr. Helms and Dr. Israetel have a go at each other about the optimal rates of weight gain during bulking.

Should you choose the more aggressive route, or should you take it nice and slow? This will get answered in great detail in this episode.

Time-Stamps:

2:48 - How does a successful Bulking season look like? - Mike Israetel

4:50 - How does a successful Bulking season look like? - Eric Helms

8:36 - The problem with bulking for too long?

16:57 - Eric's response on anabolic resistence from too high body-fat + long term hypertrophy training

24:30 - Is 15% body-fat really the upper limit for bulking? - Eric's take

32:50 - Mike's take

44.15 - Final recommendations for body-fat ranges for bulking

48:40 - Mike's rationale for higher caloric surpluses

53:30 - Eric's rationale for smaller surpluses and slower bulking (and even occasional calorie deficit)

1:03:14 - Mike's take on occasionally dipping into a caloric deficit

1:11:36 - Eric's defence for a more autoregulated nutritional approach

1:13:58 - Mike gets offended by Eric's condensending tone

1:15:56 - Mike talks about maintanance phases

1:19:45 - Do you take into account someone's genetics/stress levels when setting up a caloric surplus?

1:22:10 - Final words

1:24:00 - Eric's and Mike's resources.

The Muscle and Strength Pyramid by Eric Helms:

https://muscleandstrengthpyramids.com/

Mass Research review:

https://www.strongerbyscience.com/mass/

Reneissance periodization and RP plus by Mike Israetel:

https://renaissanceperiodization.com/

The volume landmarks book by Dr. Israetel:

https://store.jtsstrength.com/products/how-much-should-i-train?variant=47843230924

The Recovery book:

https://store.jtsstrength.com/collections/strength/products/recovering-from-training?variant=6259240075303

Episode 58 of the SSD podcast brings up the topic of ending a fat loss/dieting phase successfully and avoiding one of the most common pitfalls that a lot of us tend to fall into: falling off the wagon right at the end, undoing a lot of the hard-earned fat loss prematurely.

This episode goes through the strategies that can be helpful to most guys and girls in this regard.

YouTube:

https://soundcloud.com/abelcsabai

Facebook Page:

https://www.facebook.com/sustainableselfdevelopment

Discussion group:

https://www.facebook.com/groups/371499033250178/

Insta:

https://www.instagram.com

In this episode of SSD, I talk about a question that has been on my mind for a while, and it is a topic that I tend to discuss quite a lot with others: is personal development a scam? Are personal development books worth reading? Are morning routines nothing more than useless wastes of time? Should you meditate, or take cold showers? I'm trying to dig into the core of these questions in this episode.

YouTube:

https://soundcloud.com/abelcsabai

Facebook Page:

https://www.facebook.com/sustainableselfdevelopment

Discussion group:

https://www.facebook.com/groups/371499033250178/

Insta:

https://www.instagram.com/

Episode 56 of the SSD podcast brings you someone special: Miguel Blacutt, coach at Physique Development, intern at Bayesian Bodybuilding and writer at Layne Norton LLC has gotten involved in more interesting projects and jobs in the fitness industry than most people would be able to claim to do so.

We discuss how he managed to get where he is by a rather young age of 21, by working hard and jumping on the right opportunities when they arose!

Follow Miguel at:

YT:

https://www.youtube.com/channel/UCFe8i6WQDf0MVvzRR1QOnag

Insta:

https://www.instagram.com/mblacutt/

Episode 55 of the SSD Podcast brings back Jeff Nippard to talk about building the best set of shoulders you can. Jeff has created several amazing videos on his YouTube channel, covering the best, science based training methods to train different muscle groups in the best possible way.

Time-Stamps:

1:00 - What makes for good looking shoulders? What are the most common mistakes that people make with training them?

4:05 - The problem with only doing shoulder presses

6:15 - The basic function of different parts of the delts

8:30 - Is shoulder pressing necessary if you train you do horizontal pressing (from training the pecks)

11:25 - The benefit of doing overhead pressing + front delt training

15:45 - Side delt training - dumbbell vs barbell OHP

19:24 - Everything about lateral raises (cable vs dumbbell, technique, shoulder health, safety considerations...EVERYTHING)

33:06 - Rear delts - best exercises

38:40 - Volume recommendations, and counting volume for rear/side delts

42:15 - Extra points (technique considerations, volume considerations)

50:10 - Jeff's content/resources

Jeff's online resources:

Jeff's website:

http://www.strcng.com/

YT

https://www.youtube.com/channel/UC68TLK0mAEzUyHx5x5k-S1Q

Insta

https://www.instagram.com/jeffnippard/?hl=en

Jeff's delt trianing video:

https://www.youtube.com/watch?v=KyTAraGimfE

FB:

https://www.facebook.com/jeffnippard

In this new episode series I'll be discussing my progress on 3 (or maybe 4) key projects I have currently going on. The plan is to first introduce each part of this series, and afterwards it'll become a weekly recap of my previous week's progress, as well as my plans for my upcoming week.

In this first episode I introduce project number 1: My project to learn the Macedonian language.

Time-Stamps:

00:00 - Introducing the series

2:00 - The brief story of why I want to learn Macedonian

3:30 - Why a lot of people don't learn the language of the country they're staying in

5:30 - My next short term goal with my language learning, and what level I'm at currently

8:30 - What my biggest obstacles/challenges are

10:58 - My game-plan/schedule for learning

15:05 - What my philosophy/mindset is about learning (why I place communication-skills ahead of grammar)

In the last episode of 2017, I'm reflecting on the biggest lessons and conclusions from this past year, and outlining my plans with the podcast for the upcoming year.

Hope you get value from it!!

1:30 - what makes a great year for me

3:30 - first lesson of the year - what makes for a happy life

7:45 - what does stepping outside of your comfort zone really mean?

11:45 - the importance of focusing only at one area of your life at a time

16:00 - fitness lessons and goals

28:00 - lessons about podcasting and plans with the podcast

35:55 - where you can interact in the future with me and contribute to future content

Episode 53 of the SSD podcast features - for the 3. time - Norwegian strength coach and fitness expert Borge Fagerli.

Time-Stamps:

0:40 - What did you actually do? (the zero-carb experiment)

8:45 - why not just try a lower carb diet? why be so extreme?

15:35 - fiber and gut issues

25:50 - zero carb and building muscle/losing fat

33:57 - why eliminating fiber sometimes can be beneficial

40:10 - the low food volume on zero carb and hunger

45:50 - blood work and health markers on zero carb

49:50 - macros and high protein on zero carb.

52:30 - social occasions

57:40 - re-adjustments of your palate + how did other experts react to your experiment?

1:02:00 - where can people find more about your experiment and your book?

He recently did something that sparked both a lot of interest and uneasy in many people: he went on an all-meat diet for over 30 days. Yes, you read it right: he didn't just go low carb, or keto. He ate no carb sources, which means no fibrous veggies either.

Contrary to what many owuld expect, he actually achieved great results both in terms of body-composition and health.

This episode digs into all of the nitty gritty of what he did, and how you can try something like this out for yourself as well!

Follow Borge Fagerli:

https://www.instagram.com/borgefagerli/

https://www.facebook.com/coach.borgefagerli/

http://borgefagerli.com/the-zero-carb-experience/

How should we think about science? What is it good for? How much weight should we give to one particular study? Can you really cherrypick studies to 'prove' anything?

We talk about all that good stuff in this episode with a real cool list of people. Whom are...

Alex Leaf, MS, CN, CISSN, CPT

Researcher - Examine.com

Nutritionist - Leaf-nutrition.com

Adam Tzur from sci-fit.net

www.sci-fit.net (The Science of Fitness)

https://www.facebook.com/TheSCIFIT

Geoff Futch:

-Graduate Teaching Assistant at The University of Texas at Austin

-Adjunct Professor at St. Edward's University

- Online Course Facilitator at University of Western States

- Content producer to 'Musings of a Fitness Intellectual'

https://www.facebook.com/FitnessMusings/

episode 51 of the Sustainable Self-Development podcast brings you something truly related to the topic of sustainability: Ryan Andrews is an author and public figure who has produced lots of content related to the way our nutrition and eating habits impact the globe's sustainability and overall future.

Ryan has an interesting element to his story as he started out in the fitness industry and has been deeply involved with bodybuilding before he became more concerned about the more-wide-spread impact that our food-habits can have on the planet.

He has also written to several prestieous platforms, including the Alan Aragon Research Review (AARR).

In this episode we discussed a variety of topics, including:

- what is the benefit of considering other things besides just our personal fitness and health with nutrition?

- what are the biggest, low-hanging fruits we can target if we want to make our nutrition more sustainable for the planet?

- the impact of meat consumption on our environment

- the issues surrounding food waste

- organic farming practices vs conventional farming

I hope you enjoy this episode!

Find Ryan's work at:

http://ryandandrews.com/

https://www.facebook.com/ryandexterandrews/