Q&A: Training frequency, reducing caloric intake on rest days, and isometric training

In today’s episode, Greg and Eric share a little bit of good news, followed by a Q&A segment. Topics covered include training frequency, reducing caloric intake on rest days, strength reductions during weight loss, low-calorie diets, isometric training, and much more. Then, this week’s On The Rise segment features Daniel DeBrocke. Finally, Eric shares an easy lentil soup recipe that is actually pretty good.   If you’d like to submit a question for a future Q&A segment, please go to tiny.cc/sbsqaIf you’d like to recommend someone for a future “On the Rise” segment, please go to tiny.cc/creators TIME STAMPSGood News (00:01:08). Links: https://www.goodnewsnetwork.org/tour-2500-world-famous-museums-from-comfort-your-own-sofa/. https://www.coursera.org/learn/the-science-of-well-being. Q&ADo you try to limit things like caffeine, artificial sweeteners, diet soda, or any calorie-free things, either during a weight loss diet or during maintenance or bulking phases? (00:07:11). How much of a difference do steroids make for muscle growth? (00:16:01). Links: https://www.strongerbyscience.com/much-steroids-increase-hypertrophy/. https://www.strongerbyscience.com/steroids-and-strength-differences/. When experiencing strength loss while cutting, how can you tell if the loss in strength is a natural part of being in a caloric deficit, or a result of overreaching? (00:23:06). I have been squatting 2 or 3 times a week for the last year. Is it reasonable to expect to continue progressing while only squatting once a week? How should I structure it to get the most out of it? (00:35:36). I've heard meal timing throughout the day is fairly inconsequential, but does the literature show any meaningful benefits to having high calorie workout days and low calorie rest days? Specifically for limiting fat accumulation? (00:44:04). What's the latest on strength and isometrics? Given gym closures and my limited home equipment, I'm thinking of using isometrics to help maintain strength on the squat, bench, and deadlift. (00:58:08). Study: https://www.ncbi.nlm.nih.gov/pubmed/30580468. Eric has mentioned a couple times that he's gotten down to 1500 calories during prep. Other than copious amounts of shredded chicken, what would the most nutritionally-complete 1500 calorie meal plan look like? (01:07:21). On The Rise: Daniel DeBrocke (01:21:13). https://kabukistrength.com/optimize-recovery-maximal-strength-gains-daniel-debrocke/. https://www.stackedstrength.com/. https://www.instagram.com/stackedstrength/. To Play Us Out: Chef Eric’s Easy Lentil Soup (01:24:58).  MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.