#21 - Muscle Gain on a Calorie Deficit

Week 21 of nesting! In this episode I, Alex Amorginos, look into the claim that muscle can be not just sustained but built while in a caloric deficit.

Discussion Topics:

• What is a Deficit?
• How Does a Deficit Work?
• Literature Surrounding the Claim.

Key Book(s) Referred to:

• Increased protein intake reduces lean body mass loss during weight loss in athletes
• Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: A randomized trial
• Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation

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Week 20 of nesting! In this episode I (Alex Amorginos) we go have a look at the energy systems of the body. We touch upon the ATP-PCr system, the Glycolytic System and the Oxidative System

Discussion Topics:

• What are calories and ATP?
• Functions of ATP.
• ATP-PCr system.
• Glycolysis.
• Benefits of Glycolysis
• Oxidative phosphorylation.

Key Book(s) Referred to:

• Principles of Exercise Biochemistry

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Welcome to the 2nd episode of the new series of The Nest Podcast, Back to Basics! In this episode I (Alex Amorginos) we go have a look at the fundamentals of muscle gain and how to go about putting on muscle mass the right way!

Discussion Topics:

• The concept of muscle hypertrophy.
• How many times should you train a week?
• How many sets should you do?
• What weights should you use?
• Exercise selection.

Key Paper(s) Referred to:

• Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis
• Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men
• The effectiveness of frequency-based resistance training protocols on muscular performance and hypertrophy in trained males: A critically appraised topic
• Maximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methods
• Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic Review

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Week 19 of nesting! In this episode I (Alex Amorginos) we go have a look at the uses of BCAAs. Are they a good investment or a waste of money?

Discussion Topics:

• Background info.
• What are they?
• Types of amino acids.
• BCAAs and strength.
• BCAAs and fatigue.
• BCAAs and performance.

Key Paper(s) Referred to:

• Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness.
• A role for branched-chain amino acids in reducing central fatigue.
• Effects of Oral Branched-Chain Amino Acids (BCAAs) Intake on Muscular and Central Fatigue during an Incremental Exercise.
• Branched-Chain Amino Acids (BCAAs) and Athletic Performance.

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Welcome to the new series of The Nest Podcast, Back to Basics! In this episode I (Alex Amorginos) we go have a look at the fundamentals of weight loss and how to go about weight loss correctly.

Discussion Topics:

• The concept of weight loss.
• How to calculate your calories.
• How to calculate macronutrients.
• What NOT to do.

Key Paper(s) Referred to:

• Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes
• Should competitive bodybuilders ingest more protein than current evidence-based recommendations?
• Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation.
• RNI for protein in UK.

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With the lockdown in the UK having eased, gyms are now back open. Here are a few things you should do and a few things you should not do!

Discussion Topics:

• Types of training (hypertrophy, endurance, flexibility, strength and power).
• DOs and DONTs of endurance.
• DOs and DONTs of hypertrophy.
• DOs and DONTs of strength and power.
• How to structure workouts based on your training.

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Your usual Wednesday of Nesting! In this episode I (Alex Amorginos) look at reverse dieting. This very new, not very researched idea has been thrown around a lot. So let's talk about it!

Discussion Topics:

• What is reverse dieting?
• The benefits of reverse dieting.
• The flaws of reverse dieting.
• How long should you do it for?

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Your usual Wednesday hour of Nesting! In this episode I (Alex Amorginos) roll onto the idea of foam rollers. Are they good? Do they deliver what they promise? Or can they harm you?

Discussion Topics:

• History of Foam Rollers
• Perceived Benefits 
• Foam Rollers and Recovery
• Foam Rollers and R.O.M.
• Foam Rollers and Performance 
• Consequences of Improper Use

Key Paper(s) and Site(s) Referred to:

• The History of the Foam Roller
• The Effects of Myofascial Release With Foam Rolling on Performance.
• Does the type of foam roller influence the recovery rate, thermal response and DOMS prevention?
• A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery.
• THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW.
• Foam Rolling as a Recovery Tool Following an Intense Bout of Physical Activity 

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Your usual Wednesday hour of Nesting! In this episode I (Alex Amorginos) dive into the effects exercise has on our immune system. Is it the hero we think it is?

Discussion Topics:

• The Innate and Adaptive Immune System
• Exercise and Illness Susceptibility 
• Open Window Theory
• J Curve Theory
• Cellular Responses to Exercise
• Neuroendocrinological Regulation 
• Glutamine
• Nutrition and the Immune System

Key Paper(s) Referred to:

• The innate and adaptive immune systems
• Immune system explained
• Can exercise affect immune function to increase susceptibility to infection?
• Exercise, Immunity and the COVID-19 Pandemic
• Exercise, nutrition and immune function
• Exercise and Immune Function. Recent Developments
• Recovery of the immune system after exercise

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This weeks is a good one, episode 15 of The Nest Podcast! In this episode I (Alex Amorginos) explain what glycogen is, its uses, the way it's metabolised and how it's used in different forms of exercise.

Discussion Topics:

• Glycogen Background Information.
• Metabolism of Glycogen & Glucose.
• What is Muscle Glycogen?
• Glycogen and its Relationship to Exercise
• Glycogen Usage
• Glycogen Depletion
• Food & Glycogen Resynthesis.

Key Paper(s) Referred to:

• Glycogen and resistance training
• Muscle glycogen stores and fatigue
• Fundamentals of glycogen metabolism for coaches and athletes
• Muscle Glycogen Utilization During Work of Different Intensities
• Muscle glycogen: where did you come from, where did you go?
• Glycogen Metabolism
• 14 Low Blood Sugar Symptoms, Signs, Treatment, Dangers
• The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise

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