#63 - Diet Deloads: Stop the Non-Stop Dieting

FromWeights and Plates Podcast

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#63 - Diet Deloads: Stop the Non-Stop Dieting

FromWeights and Plates Podcast

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Length:

54 minutes

Released:

Oct 20, 2023

Format:

Podcast episode

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Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.jonesbarbellclub.com

Released:

Oct 20, 2023

Format:

Podcast episode

Titles in the series (76)

Starting Strength Coach and Registered Dietitian Robert Santana shares his knowledge of all things diet, training, barbells, and more.

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#10 - Everything You Need to Know about PROTEIN: It's probably the most talked about macronutrient, and almost anyone you ask in health and fitness would say you need a lot of it -- protein. Nevertheless, many myths around protein consumption, timing, amino acid profile, and more still abound.... by Weights and Plates Podcast
56 min listen
#18 - Set Points: Weight Loss, Bodyfat, and Managing Expectations: Anyone who has attempted to lose a significant amount of weight and/or body fat knows that the process is not linear. The first few pounds tend to come off easy, the next few require a little effort and attention to detail... and the last few can be... by Weights and Plates Podcast
66 min listen
#5 - Your Back Is Never Off the Clock: Robert and Trent discuss the role of the back and the trunk musculature in lifting weights and in developing a good physique. As Robert says to all his clients, "your back is never off the clock!" The back and trunk (or core as many people are fond of... by Weights and Plates Podcast
76 min listen
#1 - Bodybuilding Idols, Lifting Gurus, and Misinformation: Robert Santana Cuts Through the Fitness Jungle: Starting Strength Coach and Registered Dietitian Robert Santana kicks off the Weights and Plates Podcast with an episode charting his journey through the jungle of fitness and nutrition information. Though he's taken a number of wrong turns along the... by Weights and Plates Podcast
72 min listen
#4 - Nutrition 101 for Training and Fat Loss: Today Robert and Trent demystify the nuts and bolts of nutrition for productive training, fat loss, and health. Weights & Plates: Robert Santana on Instagram: Trent Jones: by Weights and Plates Podcast
65 min listen
#2 - Where Does Your Diet Information Come From? Context Is Everything: Starting Strength Coach and Registered Dietitian Robert Santana continues the introduction to Weights & Plates with a "plates" episode, this time about the source of your nutrition information. Where does it come from, and have you considered the... by Weights and Plates Podcast
40 min listen
#8 - How to Program During a Cut: Starting Strength Coaches Robert Santana and Trent Jones discuss how to modify your programming during a cut. A cut implies that an athlete is in a caloric deficit to produce weight loss, and specifically body fat loss. Whenever you put yourself in a... by Weights and Plates Podcast
63 min listen
#7 - Strength Training Is Not Fat Loss Training: Let's be real. Most people come to the gym so they can look better naked. For many people -- the so-called "skinny fat" demographic -- that's going to mean gaining muscle mass to improve their figure and lower their body fat percentage. For others... by Weights and Plates Podcast
50 min listen
#9 - Why "Maintenance" Is a Myth: There's a notion among gym goers that one can simply train themselves to a certain level and then simply keep doing the same thing, workout after workout, to maintain what they have. This flies in the face of the principles of progressive overload,... by Weights and Plates Podcast
62 min listen
#3 - Why You Need to Lift Heavy: The Physiology of Muscle: Today Robert and Trent discuss why you need to train for strength, and why your lifts MUST be heavy to build muscle mass. It's popular these days to train for "hypertrophy" -- the fancy term for increasing muscular size -- utilizing sets of 10-12 reps... by Weights and Plates Podcast
68 min listen
#13 - When It Ends: What to Expect as a Post-Novice Lifter: Many people love the novice linear progression because of it's simplicity and the fast results it achieves for those who actually run it as written and do the things necessary for growth outside the gym (i.e. eating and sleeping). But all things must... by Weights and Plates Podcast
69 min listen
#30 - How to Program after Novice LP: Intensity, Periodization, and Nutrition: The novice linear progression as detailed in is attractive to novice lifters for a lot of reasons. It's simple, it's easy to track progress, and most importantly it works extremely well -- every novice has the capacity to add a lot of weight to their... by Weights and Plates Podcast
57 min listen
#14 - Managing Your Resources and Expectations: Intermediate/Advanced Programming: Starting Strength Coaches Robert Santana and Trent Jones introduce the concept of intermediate and advanced training, and what to expect as you navigate the vast waters of programming therein. Most importantly, as you move further down the road of... by Weights and Plates Podcast
75 min listen
#17 - The Importance of GPP and More Thoughts on Maintenance: It's a busy time of the year. Thanksgiving just happened, and Christmas is upon us. While we are rushing to meet deadlines, wrap up projects for the year, buy gifts, and finalize travel plans, training often falls to the wayside. Sometimes all you can... by Weights and Plates Podcast
48 min listen
#21 - Macro Tracking: Going from Training Wheels to Intuitive Eating: If you want to make a positive change in your bodyweight or body composition, it's hard to avoid tracking your macro intake. At some point you've got to understand what you are taking in day to day, to establish a baseline of nutrients from which you... by Weights and Plates Podcast
57 min listen
#6 - The Danger in DIY: Why You Hire a Coach for Your Fitness: Robert Santana and Trent Jones are no strangers to the DIY concept, and embrace the idea of learning and trying things for yourself. With any do-it-yourself endeavor, however, you're going to encounter a fair amount of mistakes and setbacks in the... by Weights and Plates Podcast
70 min listen
Welcome to Weights and Plates!: Welcome to the Weights and Plates podcast! Starting Strength Coach and Registered Dietitian Robert Santana aims to bring you practical advice about dieting, nutrition, barbell training, and more based on his 17 years of experience. Life isn't a... by Weights and Plates Podcast
1 min listen
#19 - Part-Time Dieting Is Killing Your Progress (and Your Waistline): It's another New Year, and another chance for millions of resolutioners to finally get fit and lose the weight. Many are destined to fail, as we all know (or may have experienced ourselves), and one of the biggest reasons for failure is part-time... by Weights and Plates Podcast
57 min listen
#11 - Training Around Sports and Recreation: We get it -- training is not always fun, and a big reason you might be training is to get better at your chosen sport or activity. Whether it's BJJ, running, mountain biking, or a team sport like football or baseball, getting stronger is essential to... by Weights and Plates Podcast
40 min listen
#23 - Food & Macros in Times of Scarcity: Time are... interesting these days, and food is getting more expensive and scarce every day. We all want to stay strong and healthy, but protein and supplements are becoming budget killers for many. So, how much do we really need to eat to sustain a... by Weights and Plates Podcast
63 min listen
#16 - The Snacking Problem: It's a modern phenomenon, perhaps the consequence of having an over-abundance of food in the Western world. We like to snack. And snacking often is the difference between gaining weight and losing weight, or maintaining weight. With a little attention... by Weights and Plates Podcast
68 min listen
#20 - Everything You Need to Build a Killer Home Gym: Robert and Trent nerd out about every lifter's favorite topic -- gym equipment! Bars, racks, plates, accessories... they discuss everything you need to build a simple but extremely flexible and useful home gym where you can make gains for years. As... by Weights and Plates Podcast
99 min listen
#15 - Eating Out Without Busting Your Diet: It's a fact of life in first-world countries: we eat out at restaurants, a lot. And we do it for a lot of reasons, besides the delicious food. Restaurants are social gathering places, places to blow off steam with friends after a busy week, to watch... by Weights and Plates Podcast
71 min listen
#12 - Sugar: A Dietary Evil, or Just Misunderstood?: Sugar has gotten a bad rap the over the last decade and counting, and it's still common to hear diet gurus excoriate the evils of sugar, particularly refined sugars found in processed food in the Western world. As Robert and Trent discuss, the role... by Weights and Plates Podcast
69 min listen
#26 - How to Get the Most Out of Online Coaching: Online coaching is a very popular choice these days, for good reason -- the internet allows people who otherwise would not have access to a qualified coach to get regular feedback on their technique, custom programming, and a sounding board for... by Weights and Plates Podcast
50 min listen
#24 - Bro'ing Out: Accessory Lifts for the Strength Focused Lifter: Admit it, you like to bro out! You know, catch a pump doing fifteen different types of curls, tricep pushdowns, face pulls... it's ok, we all love to do some curls for the girls. But, it's important we don't confuse fun exercises for productive... by Weights and Plates Podcast
51 min listen
#57 - Why You Should Probably Be Bulking: It's a common debate in the Starting Strength world and the world of lifting and aesthetics in general -- do you have to get fat to build muscle? Dr. Robert Santana and his co-host Trent Jones, SSC tackle this question and explain why, if you're a... by Weights and Plates Podcast
68 min listen
#31 - The Emotions Behind Eating Disorders, Body Dysmorphia with Dr. David Puder: Dr. David Puder, a psychiatrist, psychotherapist, athlete, lifter, and fan of the Starting Strength model, joins the podcast to discuss the emotions and drives that underly eating disorders, body dysmorphia, and the subclinical dissatisfaction with... by Weights and Plates Podcast
50 min listen
#45 - The Muscle Masterclass: Andy Baker on Hypertrophy, Common Upper Body Mistakes, and the Best Lifts for Growth: On today's show Robert and Trent welcome guest coach Andy Baker, Starting Strength Coach and co-author of and . Andy is a master coach with a wide range of expertise and interests. He coaches high level competitive powerlifters, bodybuilders, high... by Weights and Plates Podcast
98 min listen
#25 - The Restaurant Trap: Secrets from the Commercial Kitchen with Chef Drea Wild: Today Robert and Trent welcome the first guest to Weights & Plates -- Chef Andrea Wild. Drea is a professional chef with a passion for bridging the knowledge gap between professional cooking and good nutrition. She explains the difference between how... by Weights and Plates Podcast
63 min listen

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#75 - Science Is Fake with Stef Bradford, PhD: There's seemingly no end to the "evidence based" coaches out there nowadays making all sorts of claims about you should train, backed up by scientific data. Have you actually read any of the papers they cite to back up their claims? It turns out,... by Weights and Plates Podcast
120 min listen
#74 - Training and Diet for Women: To quote Mark Rippetoe, "women are not a special population, they are half the population." In other words, women fundamentally train for strength the same way that men do -- the same principles of progressive overload, using compound barbell lifts... by Weights and Plates Podcast
77 min listen
#73 - Why You Missed a Rep: Four Questions to Ask: Dr. Santana and Coach Trent wrap up their mini series on post-novice programming with an important discussion on understanding why you missed reps. The novice linear progression cannot last forevever (or else we'd all be squatting 1,000lbs!), and as... by Weights and Plates Podcast
42 min listen
#72 - The SRA Cycle and Intermediate Programming: Dr. Robert Santana and Coach Trent explore the Stress/Recovery/Adapation cycle (adapted from Hans Selye's General Adaptation Syndrome) and how it serves as a guiding model for programming decisions in the intermediate phase of training. Weights... by Weights and Plates Podcast
79 min listen
#71 - Programming After Novice: Making the Weight, and Your Technique, Go Up: The novice linear progression (NLP, or LP for short) is a fun time in the training career of a lifter. Never will you make as much progress -- and as fast! -- as you will during LP. It's also brutally hard, especially toward the end. Nevertheless, it... by Weights and Plates Podcast
57 min listen
#70 - No Fear, No Gain: For a variety of reasons, the predominant form of exercise in popular culture is endurance training. Endurance is valorized in the media, with sports like swimming and running receiving prime position in Olympic broadcasts. Military films often depict... by Weights and Plates Podcast
68 min listen
#69 - We Command You to Grow! (With the Barbell): You've tried the templates in the bodybuilding magazines, from the bodybuilding sites. You've tried lifting like the big jacked, ripped dudes on social media... and it hasn't worked. You don't look like them, and your growth has stalled out. For some... by Weights and Plates Podcast
78 min listen
#66 - What Dogs Can Teach Us About Strength Training: A meandering chat about dog training turned into an interesting idea for strength training. Trainees are not so different from dogs -- they have different personalities, different motivations, and different "drives" -- and therefore they will respond... by Weights and Plates Podcast
61 min listen
#67 - Lessons Learned in 2023: Hypertrophy BS, Arm Training, Food Quality, & More: Dr. Santana and Coach Trent share some of the lessons they've learend about training, health, nutrition, and human behavior in 2023. Happy New Year! Weights & Plates: Robert Santana on Instagram: Trent Jones: by Weights and Plates Podcast
54 min listen
#68 - The One Thing Your Training Is Missing: Consistency: Happy New Year! To kick off 2024, Dr. Santana and Coach Trent discuss the biggest ingredient to success in achieiving your fitness goals -- consistency. All the talk about programming and training splits and macros is futile if you aren't taking... by Weights and Plates Podcast
72 min listen
#65 - Do You Need to Do High Rep Sets for Growth? Gross vs Fine Muscular Development: One idea in the fitness community that just won't die is that you need to do high rep sets (10's, 15's, 20's) when the goal is to build muscle. What so many people miss in this conversation, however, is that the context matters. To start with, the... by Weights and Plates Podcast
78 min listen
Reading vs Doing: Why You Can't Read Your Way to Strength and Good Training Habits by Weights and Plates Podcast
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#62 - Pain, Tweaks, and Injuries: How to Overcome Training Roadblocks: Pain and "tweaks" are an inevitable part of training. If you live an active life, both in and out of the gym, then you will eventually tweak something and experience pain. You might even (heaven forbid!) get injured, and require rehab. So learning how... by Weights and Plates Podcast
76 min listen
#61 - Lessons from the Old School Gym: There's something about the vibe of the old school, black iron gym. Whether it's a powerlifting dungeon straight out of the 80's, a bodybuilding gym packed full of machines and dumbbells, or a weightlifting hall with rows and rows of platforms, the... by Weights and Plates Podcast
36 min listen
#60 - The Non-Linear Progression: A common frustration for intermediate lifters in their first couple years of training is an inability to maintain their peak strength. Whether it's a 1RM, a 5RM, or even a PR for sets across, for the vast majority of people something will interrupt... by Weights and Plates Podcast
64 min listen
#59 - Women and Eating to Build Muscle Mass: Dr. Robert Santana and Trent Jones address the topic of eating to gain muscle mass for women. While the physiology of bulking, as described in episodes 57-58, is no different for women than it is for men, the degree to which women need to eat for... by Weights and Plates Podcast
68 min listen
#58 - Bulking, Part Deux: Dr. Robert Santana and Starting Strength Coach Trent Jones continue their discussion on bulking, including favorite foods for amassing calories, how fast you should gain weight, and why the weight on the bar should be the main metric of progress.... by Weights and Plates Podcast
74 min listen
#57 - Why You Should Probably Be Bulking: It's a common debate in the Starting Strength world and the world of lifting and aesthetics in general -- do you have to get fat to build muscle? Dr. Robert Santana and his co-host Trent Jones, SSC tackle this question and explain why, if you're a... by Weights and Plates Podcast
68 min listen
#56 - Summer PSA: Change Your Environment: We know it's summer, and your busy. Kids are home from school, you're going on vacation, having cookouts... and we hope you enjoy these things! However, as a diet coach, Dr. Santana has observed a few common problems people have when trying to lose... by Weights and Plates Podcast
44 min listen
#55 - Does Technique Really Matter?: It has become popular in the last few years for coaches in the strength and fitness world to question the concept of "technique," that is, that technique matters when it comes to getting stronger, building muscle, and injury risk reduction. One claim... by Weights and Plates Podcast
80 min listen
#54 - All About Abs, and Why You Don't Have Them: There's nothing more elusive and coveted in modern fitness and aesthetics than visible abs, the "six pack." For many, it's the holy grail of aesthetics. Many people, however, fail to achieve a six pack even after shedding a lot of body fat. How do you... by Weights and Plates Podcast
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#53 - A Chat with Uncle Rip on Food, The Great Fat Lie, and The Obsession with Leanness: Dr. Robert and Coach Trent recently met up in Wichita Falls, TX, the home of the Starting Strength organization, for a strengthlifting meet at Wichita Falls Athletic Club. While they were there they sat down with the man himself, Mark Rippetoe, author... by Weights and Plates Podcast
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#52 - Intro to Strength Sports, and Why Training Isn't Competition: For people new to barbell training, it's not uncommon to hear the process of strength training referred to as "powerlifting," or even "weightlifting." And while yes, we are lifting weights, that is not the same thing as weightlifting -- which is the... by Weights and Plates Podcast
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#51 - Supplements: Are There Any Worth Taking?: Supplements are a huge industry, and showing no signs of slowing down. The idea that a pill, or a powder, or a drink can transform your fitness and body composition is irresistible, it seems, as people continue to pour billions of dollars into the... by Weights and Plates Podcast
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#49 - RPE and Autoregulation: RPE is a commonly used tool for programming, and has continued to grow in popularity with the rise of barbell training, barbell sports such as powerlifting, and the online coaching industry. It's a novel tool which uses the lifters' perception of... by Weights and Plates Podcast
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#12 - Sugar: A Dietary Evil, or Just Misunderstood?: Sugar has gotten a bad rap the over the last decade and counting, and it's still common to hear diet gurus excoriate the evils of sugar, particularly refined sugars found in processed food in the Western world. As Robert and Trent discuss, the role... by Weights and Plates Podcast
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#63 - Diet Deloads: Stop the Non-Stop Dieting

#63 - Diet Deloads: Stop the Non-Stop Dieting

Description

Titles in the series (76)

More Episodes from Weights and Plates Podcast

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