Hypothyroidism, Newbie Gains, Calculating Refeed Macros, Micros For Fat Loss, and More

5:10 – I’ve been training for less than a year and to profit from those beginner gains I’m on a caloric surplus of around 350 cals/day. My weight trend is going fine around the mark of gaining 3lbs/month. I weigh myself every day and I’m aware of water variations, but I mainly see the scale increase during the weekends which is when I’m not training (only walks as a form of exercises), is that normal or even OK?

16:40 – How do I figure out my new tdee to determine my maintenance? Do I continue adjusting it as I go down in weight to the current weight I’m at? Or do I go by the weight I was when I started the cut? I’m trying to figure out how to set up my refeeds and diet breaks as I continue the diet phase.

19:40 – Thoughts on performing daily vacuum ab sets for slimming the waist?

29:00 – How would you program for someone on TRT?

33:50 – Favorite carb before bed time?

36:40 – Favorite pre workout meal?

39:10 – Which micronutrients are most important for improving body composition?

44:20 – Negative side effects for vegan females who eat a lot of tofu?

47:55 – What would you do if a client simply doesn’t believe in measurements/pics and only scale?

50:00 -Are there supplement brands you use or recommend to clients?

53:20 – Would you recommend taking creatine pre or post workout?

54:25 – I want to get into coaching but my degrees are in humanities. Do I need a degree or is NASM fine?

56:10 -If you know you wont be getting sleep (new Dad), should you change your training?

57:00 – I drink 300mg of caffeine a day. Will this habit negatively affect my body eventually?

58:20 -“DON’T waste your money on collagen protein! It’s not better. The amino acid profile of whey is superior. It’s a fad and will only cost you more to produce due to the heightened/inflated cost. Use a whey based product if you want higher protein. The claims are that it helps with skin and nails but so does protein! It’s not different to other protein in that it’s completely broken down during digestion and will have no additional benefits. Your thoughts?

1:01:45 – do you suggest different workouts for men and women?

1:04:35 – Do you find one type of approach works best for a fat loss phase for those with hypothyroid during a fat loss phase that doesn’t affect thyroid/energy levels? 5 days in a deficit/2 day refeeds, 10 days in deficit/3 day refeeds, one week on/one week off, etc. Or still a case by case situation?

1:07:30 – Do you find one type of approach works best for a fat loss phase for those with hypothyroid during a fat loss phase that doesn’t affect thyroid/energy levels? 5 days in a deficit/2 day refeeds, 10 days in deficit/3 day refeeds, one week on/one week off, etc. Or still a case by case situation?