Refeeds, volume, deloads, sleep optimization & more [Podcast]

If someone asked me to come on their podcast in return for them donating to charity in my name, what would I choose? You can find out in this podcast, because that’s exactly what Dave Maconi did. This was a really fun chat on wide variety of topics.

• 0:00– Intro
• 0:50– Menno’s donation
• 2:35– P-ratio debate with Gren Nuckols and Eric Trexler
• 4:50– P-Ratio defined
• 7:00– Menno’s volume recommendations and deloads
• 13:20– Refeed debate and discussion
• 19:00– Adherence to diet
• 26:00– Refeeds to maintain versus diet down
• 29:20– Water retention and bloating
• 33:10– Meal timing on workout days
• 37:10– Adaptable metabolisms
• 38:00– Poor estimates of body fat percentage
• 38:55– How I like to use calipers to gauge progress
• 41:00– Menno’s height and weight
• 41:45– How Menno made new gains
• 44:40– Sleep quality during dieting
• 46:30– Magnesium, melatonin, and light therapy
• 54:00– Tips for dieting without hunger
• 56:15– Detailing recomping
• 59:00– Getting a DEXA scan
• 1:01:30– Do hardgainers need more or less volume?
• 1:08:30– Where to find more of Menno