Scientifically Shredded

Passionate about the science behind the manipulation of body composition.

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Nutrition and Training Consultant,Personal Trainer, Alpha Aesthetics Co-CEO (coming soon), Bsc. Coaching & Exercise Science, flexible dieter, cheesecake lover.

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Anonymous asked:

Have you ever had what you would call a full fledged binge? If so what do you believe was the cause and the ultimate trigger?

I answered:

Honestly, probably not. I have read what some people talk about as binges and I can’t say I have ever experienced a lot of those things. Most of my so called ‘binges’ would generally be when I’m hungover or by choice. For me I’m more likely to overeat when I’m emotionally fatigued. However I realise that I have the knowledge and power to take control and change my body composition which is important. I realise that while I may wake up tomorrow looking bloated or weighting significantly higher than the day before , that in the grand scheme of things it is a minor bump and nothing to worry about. I think about the positives such as the full glycogen stores that will help me crush my workout and the positive energy balance working towards making my muscles bigger and stonger. I guess it’s got to do with the perspective you take. You may feel guilty but dwelling on that isn’t going to help.

Armi Legge at Evidencemag.com has quite a bit on binge eating and has a great way of explaining complex concepts.

check out some binge eating articles here.

Anonymous asked:

In your opinion, what is the best way to work out daily calorie needs? I'm trying to lower my body fat % but am starving on a bigger deficit... I find it really difficult to adher to it because I am ravenous and can't concentrate. I eat a lot of protein, moderate fat and moderate carbs...

I answered:

Estimate your TDEE (total daily energy expenditure) either through formulas or one of the many calculators online. Track your intake and weight over the course of a week or two and see what happens. If your weight stays the same then you can with reasonable confidence know that your pretty close to your daily needs, if your losing weight you are in a deficit and if your weight tends to creep up you may be in a surplus. The reason I say 2 weeks is because there are a number of factors that affect weight daily. Fluctuations on the scale aren’t just fat changes. So don’t freak out and change your intake to much early on. 

If you’d like more help contact me off anonymous.

attack1086 asked:

I have a friend who's playing football (european, soccer). What supplements would be beneficial for him to take? Thank's. Teo

I answered:

I’m guessing your referring to help performance in games/training.

Without more information on your friend I would say:

Protein

Creatine

Beta Alanine or Sodium Bicarbonate ( cautious with bicarb as it can cause stomach upsets)

Caffeine 

Anonymous asked:

Sorry, I'm not sure if you can help me at all, but your advice always seems very knowledgable so I was hoping to ask your advice. When doing deadlifts, I feel an achy pain in my upper bum/tailbone kind of area between sets. This pain doesn't last long after my workout, could this indicate a problem with my form? I have a spotter (qualified PT) who says this normal as it's the area being worked. Just wanted a second opinion?

I answered:

without seeing your form this is hard to tell. Honestly though if it feels like an uncomfortable pain  then I would change something. Whether that is getting feedback from other qualified professionals or switching out exercises. While deadlifts can be a great exercise they aren’t a must do exercise.

attack1086 asked:

Hello, quick question... For Hypertrophy, most important thing is Volume. But, what about rest between exercises? General rule goes with 1-3'. I was wondering, how important is rest for hypertrophy or is it at all? If it is, what's your recommendations? Thank's a lot! Cheers! Teo

I answered:

Timely question, two of the best in the business when it comes to skeletal hypertrophy, Brad Schoenfeld and Menno Henselmans have recently had their research review The Effect of Inter-Set Rest Intervals on Resistance Exercise-Induced Muscle Hypertrophy published.

Conclusion was  ” the literature does not support the hypothesis that training for muscle hypertrophy requires shorter rest intervals than training for strength development or that predetermined rest intervals are preferable to auto-regulated rest periods in this regard.”

Anonymous asked:

I strained my right glute from a squat program. My left glute is fine but my right give me this sharp pain whenever I squat back up. I've been stretching, doing mobility, ice, taking ibuprofen but it doesn't seems to heal. Even though I'm taking break on squatting but I still do deadlift I'm pretty stubborn.. It's been 4 weeks since the injuries. what are your thoughts?

I answered:

See a physio. It seems in the this instance you need to figure out what the problem is before you can address it.

Anonymous asked:

do i focus on hitting specific macros daily or just make sure i eat less calories to lose fat? what is more important...having (for example) 140p/100c/75f or just to be sure to eat under 1700 calories (not hitting those specific macros)

I answered:

Your number one goal in weightloss would be calories. However you shouldn’t just be concerned about weightloss but making sure you do your best to maintain muscle while losing fat. So this changes things slightly. Calories are numero uno, protein intake should be your second goal. If you consistently eat to your calorie goal (if it is correct), consume adequate protein and train in a way that promotes muscle retention then they are the key components. Obviously fat and carbs can play important roles but if you get the foundations right, your well on your way.

Anonymous asked:

can you build muscle with a caloric deficiency or is that only to lose fat? Should I do a "lose fat" period and then a "build muscle" period, and if so, how should I calculate my macros to build muscle?

I answered:

It depends. While not impossible it can happen, but this tends to happen in certain circumstances such as overweight beginners or individuals who have previously trained with success before having a layoff ( for example athletes etc.) and then returning to training.

There are 2 main ways people tend to go about ‘body recomposition’. One where as you mentioned you have separate periods where you focus on a specific goal such as reducing bodyfat before transitioning to a surplus of calories and try to build muscle. The other involves carb and calorie cycling such as eating in a slight surplus on training days while being in a deficit on rest days. However I often feel this can result in individuals just going in circles and not seeing any real progress. For those that do they may take years to gain 10lbs of muscle and lose 10lbs of fat, something which may be doable in a shorter time period using a musle building phase and a cutting phase. At the end of the day it comes down to the individual and their life. Many people panic if they increase bodyfat even minorly when trying to build muscle and end up dropping calories.

Without going into to much detail ( email me or private msg me if you want help) to build muscle if your not an overweight beginner is going to require a surplus of calories. I will roughly say 10% is appropriate for most people I have worked with. Don’t fall into the trap of eating as much as possible thinking you will build muscle faster. It doesn’t work that way. You can only build muscle so fast, consuming more calories on top of what is needed will not speed this up, it will only make you fatter.

Anonymous asked:

How do you count your macros when you eat out in a restaurant where calories and macros aren't stated?

I answered:

It depends on context. Are you preparing for a particular event/photoshoot? If so how far out? If you were then you would have to be a bit more pedantic about what and where you ate. And apart from taking scales to the restaurant which I don’t advocate but I know it happens haha then your going to have to ‘guesstimate’.

The longer you track your diet, the more you will learn about what makes up foods and the amounts of macros in them. At this point you can make a relatively educated guess at the total protein,fats,carbs in the meal. Generally to be safe I’d add a buffer on top of whatever you estimate aswell.

If your just dieting for gradual improvements and don’t have a set date, I would also say consider not counting. Eat a little bit less throughout the day and then enjoy the meal (not a free pass to eat everything and anything). One meal will not derail your results or progress (for the majority of people).

Anonymous asked:

+ I can handle, and had found that when I try to increase it, even only adding 2 sets more of each exercise, I have real travel to sleep that night. It can be related to some kind of central nervous system fatigue? Should I keep trying to increase the workouts or are they fine like this in your opinion?

I answered:

sorry I didn’t see this part. Reduce your intensity. So don’t go to failure. This is where programming can help. Look at varying rep ranges and if your struggling like you mentioned then you may have to reduce the amount of sets taken to failure.

Anonymous asked:

Hi! I' ve read here on your blog a question asked by a girl who trained legs 3 times/week and asked you about the volume. Do you think is enough when training legs those three days to do one compound exercise with 4 sets for each leg muscle? So: only one for quads, one for hamstrins, one for glutes, one aductor and one abductor? This ends with 3 exercises/week for each muscle, and here is where I doubt if it can be a few little, but I'm not sure at all. I do this routine with the max weights +

I answered:

When starting out increasing training frequency of muscle groups ( which by the way I’m a big proponent of in drug free athletes) you should ideally start by dividing your current leg volume by the number of days you plan on training them and build from there as your body adapts. I think that would be a fine starting point. I would however look at keeping the main compound lifts the same, so say if you are doing a squat variation as your quad compound lift, I would hit that all 3 days. remember lifts are still a skill, so practicing them frequently will see more rapid increases in performance.

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