S3 EPISODE 2 - Bodybuilder Nutrition, Re-Feed Strategies & Muscle Dysmorphia w/ Dr. Lachlan Mitchell PhD

Season 3, Episode 2, Dr. Bubbs sits down with Dr. Lachlan Mitchell PhD from Australia to discuss whether competitive bodybuilders are using evidence-based nutrition strategies to manipulate their physiques. In this episode, Lachlan will discuss his research in male bodybuilders, if its possible to build muscle and lose fat at the same time, carbohydrate intake differences amongst America, Canada and Australian bodybuilders, how getting leaner impacts resting metabolic rate (RMR), “peak week” weight cutting strategies and how they impact hormonal balance in the body. He also shares insights on the growing issue of muscle dysmorphia, red flags to watch out for and then rounds things out with his thoughts on the evolution of bodybuilding research. 

Summary of Episode

3:30 – Lachlan’s research study in male bodybuilders

8:00 – How long should a prep phase be?

14:30 – Is it possible to build lean muscle and get leaner at the same time?

18:00 – Carbohydrate intake differences the UK, USA and Australia

22:00 – The use of “re-feed” strategies

25:00 – Aerobic training volume, personal preference, and “peak week”

29:45 – The impact of getting leaner on resting metabolic rate (RMR) 

34:00 – How are hormone level impacted during cutting-phase?

38:00 – Impact of hunger hormones during weight-cutting

40:15 – “Peak Week” weight-cutting strategies; water-loading, diuretics, etc.

43:30 – Muscle dysmorphia – definition, population trends and red flags

53:45 – Evolution of body building strength gains 

Research Papers

Dietary Intake of Competitive Bodybuilders

Do Bodybuilders Use Evidence-Based Nutrition Strategies to Manipulate Physique?  

About Dr. Lachlan Mitchell PhD

Dr. Lachlan Mitchell PhD is a dietitian and exercise scientist in the Department of Exercise and Sport Science at The University of Sydney. His research focuses on the physiological impact of body composition change through manipulation of nutrition and exercise variables. Follow Lachlan on Twitter @lachmitch5195