S2 EPISODE 34 - Nutritional Strategies for Elite Bodybuilders & Building Muscle w/ Dr. Andrew Chappell PhD

Season 2 Episode 34, Dr. Bubbs interviews nutrition expert and 5x British Bodybuilding champion Dr. Andrew Chappell PhD to discuss his research in elite male and female bodybuilders. In this episode, Andrew will discuss the overall energy intake and macro breakdown of elite bodybuilders: how much protein they consume, key differences in carb consumptions between bodybuilders who place in the top-5 versus the rest of the pack, and how fat intake differs between USA and British bodybuilders. Andrew also talks about the massive variance in caffeine intake, key factors like meal frequency and number of different food items consumed, and the most common supplementation practices amongst the best of the best. Andrew also shares his own insights from years of competing at the highest level.

Research Papers

Nutritional strategies of high level natural bodybuilders during competition preparation.

Citrulline malate supplementation does not improve German Volume Training performance or reduce muscle soreness in moderately trained males and females.

https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0245-8 

About Dr. Andrew’s Chappell PhD

Andrew Chappell holds a Phd in Human Nutrition from the Rowett Institute where he specialized in the effects of the colonic gut microbiota and cereal science. Andrew also holds a MSc in Human Nutrition from the University of Aberdeen, and an Undergraduate degree in Sport and Exercise Science from Heriot Watt University. Andrew lectures in sports nutrition at Sheffield Hallam University and is an early career research who specializes in bioactive compounds and their effect on resistance training performance and also engages in the study of both bodybuilding and strongman populations. Andrew has published in the area of cereal science, the gut microbiota, exercise and inflammation, dietary supplements and bodybuilding research. Andrew is also a completive Pro natural bodybuilder, he’s competed since 2006 and winning 5 British titles, and competing in 6 world championships 2 as a professional, where he took 3rd at the recent DFAC world finals in 2017. Andrew also competes in Strongman and powerlifting and has experience working with strongmen and bodybuilders from local to international level.

S2 EPISODE 23 - Nutrition for Figure Competition Prep and Getting Lean w/ Alicia Bell

Season 2 Episode 23, Dr. Bubbs chats with figure competitor, fitness model and former track and field coach Alicia Bell to discuss prep for figure competition. In this episode, Alicia talks nutrition, training and supplement strategies she uses to beat the competition: how far out from competition she starts dieting, her macro splits and percentage calorie drops from week to week. She discusses her preferred cardio, from steady-state to HIIT, as well as her favourite recovery strategies like infra-red sauna and cryotherapy. Alicia finishes off by talking mindset and the mental game of competition prep and leaning out, as well as some pearls of wisdom from years of competing.

Lay-Ups In This Episode

1)    The typical contest prep starts 12-16 weeks out.

2)    Alicia starts 22 weeks out, preferring to go slow and steady.

3)    Longer HIIT bouts are beneficial for athletes who build lean muscle easily in the lower body. 

About Alicia Bell

Alicia Bell is an elite Figure Athlete, Fitness Model, and former Track & Field Coach, based in Toronto, Canada

Books/Research Article Links

http://www.trainitright.com

 

S2 EPISODE 9 - Strongman Training & Nutrition Strategies w/ Dain Wallis

In Season 2 Episode 9, Dr. Bubbs sits down with Canadian Strongman Champion Dain Wallis to talk about his preparation for competition; training periodization, importance of technical proficiency, nutrition for hypertrophy, sleep and recovery strategies, the psychology of competition as well as applications of Strongman training for the recreational athlete. Great tips from Dain!

Lay-Ups From This Episode

1)             It takes time to build elite maximal strength.

2)             Consistent and regular meals throughout the day are crucial for growth and repair.

3)             A winning mindset and letting go of fear are keys to victory.

About Dain Wallis

Dain is a nutrition & strength coach from Toronto, Canada and currently Canada's Strongest Man in the 80kg weight class. He’s also a fellow instructor at DTS Fitness Education on the Nutrition Fundamentals course. Follow Dain on Twitter or find out more at canadasnutritioncoach.com

S2 EPISODE 7 - Nutrition For Bodybuilders, Hypertrophy and Physique-Focused Athletes w/ Dr. Eric Helms PhD

In Season 2 Episode 7, Dr. Bubbs chats with expert strength and hypertrophy researcher Dr. Eric Helms PhD to talk nutritional strategies for bodybuilders and physique-focused athletes.  In this episode, Eric outlines how protein requirements shift depending on training phase, effective weekly targets for weight loss, the key role of carbohydrates for bodybuilders and suggested intake ranges, as well as how contest prep impacts testosterone levels, evidence-based supplements to potentially add to your arsenal and the importance of using your eyes and ears to monitor progress. Great evidence-informed insights from Eric!

Lay-Ups

  1. In a caloric deficit, increasing protein intake above 2.3 g/kg can help protect against loses of lean muscle mass.
  2. Dropping calories too steeply can result in a 40% reduction in metabolic rate.
  3. Supplements make up only a small percentage of gains for bodybuilders

Research Link

Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation. May 2014 Journal of the International Society of Sports Nutrition 11(1):20 

About Dr. Eric Helms

An active researcher in the areas of maximum strength development, fat loss, hypertrophy and competitive physique and strength sport. He is the co-founder and regular contributor to the Monthly Applications in Strength Sport research review and is the author of the Muscle & Strength Nutrition and Training Pyramids books. Eric also coaches a handful of drug free strength and physique athletes through 3D Muscle Journey LLC, which he co-founded in 2009.