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

Mini Course on muscle building graphic Want more content like this?

Then get our free mini-course on muscle building, fat loss and strength.

By filling in your details you consent with our privacy policy and the way we handle your personal data.

About the author

Menno Henselmans

Formerly a business consultant, I've traded my company car to follow my passion in strength training. I'm now an online physique coach, scientist and international public speaker with the mission to help serious trainees master their physique.

» Join in and discuss this article on Facebook
Share via

Get our free course on how to build muscle, lose fat and get stronger.

14 lessons by Menno Henselmans, delivered straight to your inbox.

By filling in my details I consent with the privacy policy.

Join over 102.000 others

Send this to a friend