Coach Rob Regish
Listener questions are answered about training, nutrition, supplementation and more.
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SHR # 2437 :: The BluePrint Power Hour
Show Notes:
[4:38] Low calories vs. low carbs?
- All diets work through lowering and steadying insulin.
- Carbs can be cut or calories can be counted.
- Counting calories/ macros is a great practice that will make you better at eating intuitively as long as you aren’t cutting cals by too much.
- Low carb does not lend itself well to weight training and will probably require refeeds.
- Rob recommends zig-zagging calories to match training when counting calories.
- Larger deficits will eat deeper into muscle.
- It is difficult to overeat on protein.
- Rob likes short, aggressive cuts.
[12:13] Ecdy dropping blood sugar.
- Suppresses the liver’s ability to make glucose.
- Request A1C test, however do not put too much stock in it.
- This will give at least some info as to how ecdy is affecting you.
- Use a 3 day blood sugar average as a measurement to establish a trendline.
- The combo of ecdy and a GDA could drop blood glucose too much.
- Synthagen could be taken everyday, but rob does not recommend this.
- 60 days on, 2-4weeks off.
[27:02] Are there any isolation exercises that Rob like?
- Rob prefers compound exercises due to their efficiency.
- Reverse pec deck for rear delts.
- Its hard to get a good stimulus:fatigue ratio for rear delts with compounds.
- Your shoulders should be bigger than your arms.
- Dumbbell lateral raise using conservative weight.
- Isolation movements put you at a mechanical advantage.
- Free weights build more muscle in general.
- Some well-designed machines can better match the strength curve and allow sets to safely be taken past failure.
- A well-designed pullover machine is gold.
- The gravitron is helpful for regressing dips and chin-ups.
- Reverse hypers and glute ham raises are good.
- Lever squats.
- Seated cable machine.
[38:19] Revers hyper- Which model and how to use?
- Get a 5 degree reverse hyper.
- It is smaller than the average model and is rock solid.
- This model will hold the plates on better.
- Comes with a strap for the pendulum arm.
- The pendulum arm needs to be solid steel.
47:22 Intermittent fasting while training early in the morning.
- IF is designed to be done this way.
- Take EAA’s during training.
- You could have Thriv protein and heavy cream post-workout.
- Start your fast in the evening.
- Eat every 2.5hours during your eating window.
[57:43] how are we to know if a product is meeting label claims?
- Some ingredients have obvious effects.
- Others, such as protein, do not.
- Buy a product that has supplement facts, not nutrition facts.
- The sup facts panel has several more checkpoints to clear.
- Nutrition facts panels could fall under the category of amino spiked protein.
- Don’t patronize or buy products that have amino spiked product.
- Get to know the people behind the product.
- Some owners are the antithesis of a physical culture enthusiast. This means that they are less likely to care about your well-being.
- There are some kitchen tests for certain ingredients.
- The blueprint bulletin acts as a collective for product expose’s.
[1:16:15] Tip of the day: a word on genetics.
- Don’t let your genetics hold you back from working hard and achieving your best.
- Bad genetics are being born with missing limbs.
- People that are in worse situations than you put their excuses aside.
- It is horrible advice to tell someone to cop out on fitness because of their genetics.
- You are not a hostage to your genetics.
- You do have the ability to influence your body and health.
