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Muscle for life

MFL Podcast 88: Live Q&A: Third party lab testing, new digital courses, street workouts, and more…

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MFL Podcast 88: Live Q&A: Third party lab testing, new digital courses, street workouts, and more…

In this podcast I take any and all questions and talk about third party testing for Legion, why some studies associate taking a multivitamin with increased risk of disease, how to eat more protein, taking fat burners while bulking, and much more.

If you want to get in on the next one and ask me questions, sign up here: www.legionathletics.com/qa/

QUESTIONS FROM THIS Q&A:

YouTube:

00:46 – Are 5 day split workouts more effective in building more muscle than 3 day splits?

02:41 – How many grams of HMB should I take for fasted cardio/lifting?

03:02 – Are Legion products third party tested? Are they manufactured in the USA?

04:56 – Can you use the calorie calculator on your website for women?

06:11 – What’s your take on the recent studies coming out about the negative side effects of too many vitamins?

8:37 – What is your opinion on using whey vs. creatine post-workout?

10:48 – When is the Legion fish oil coming out?

11:13 – What is the best macro friendly restaurant?

12:36 – When are you coming out with your online meal plan course?

14:09 – How many calories can I have while remaining in a fasted state?

16:20 – Is it possible for your metabolism/TDEE to change while bulking so that your calorie surplus becomes a deficit?

18:01 – Any advice for eating more protein?

22:29 – Would you recommend doing HIIT cardio while bulking to minimize fat gain?

22:56 – What should I do for leg day to minimize quad growth but grow the rest of the leg muscles?

24:18 – What are your thoughts about maintenance calories vs. calorie cycling?

28:05 – My friend stopped cutting and gained 24 lbs in a couple days, what happened?

30:15 – What are your thoughts on cleans and snatches included into a routine with the focus on shoulders?

31:08 – What are your thoughts on the recent report on a bunch of popular protein brands (ON included) that were tested for BCAA content and it was found that most of them had less than half of what they claimed?

32:59 – Is taking your fat burner Phoenix counter productive while bulking?

33:41 – What are your thoughts on mixing in street workouts/calisthenics with your strength program?

34:43 – How come I don’t feel sore anymore after a workout?

36:02 – Can I start the Bigger Leaner Stronger program in the 8-12 rep range with lower weights until I get my form nailed down and the hang of everything?

37:05 – What was the rationale that led to including Strength Weeks into the Bigger Leaner Stronger program?

39:16 – How do you feel about all the zero cal energy drinks? When is yours coming out?

42:08 – Is it easier for someone that used to be fat but got lean to get fat than someone who has been relatively lean their whole life?

43:33 – How’s the workout app coming along?

45:11 – I haven’t seen any strength/size gain in my biceps over the last two months. Any thoughts?

48:06 – What do you recommend as a good calf workout in a home gym?

49:26 – Any thoughts on expectations of realistic size/mass as well as how to alter your training to fit with ultra endurance work?

52:37 – What’s your golf handicap?

54:12 – What are your thoughts on the Greyskull LP program for new lifters?

54:38 – In your Fasted Cardio article you mentioned that you take 2 servings of Forge. What is considered 2 servings?

56:46 – On shrugs should we do 4-6 reps?

57:04 – I’m 17 and want to do a strength program. Would you recommend Wendler 5/3/1?

57:23 – If my compound lifts are going up am I building muscle? Or does every exercise have to go up?

59:03 – When are we going to have an EU warehouse for Legion?

1:00:41 – What would you recommend more, isolation or compound exercises?

1:01:39 – Do you consider dietary fiber when tracking calories?

1:03:02 – What would make me stuck from going up in my Military Pressing?

1:04:21 – What should I do to not get so weak during fasted workouts?

1:05:47 – Are there any benefits of taking ice baths after working out?

1:06:23 – What does a typical day look like for you?

1:07:49 – What are your current numbers?

1:11:18 – The ice bath has to do with lactic acid build-up and muscle tension but nothing to do with muscle growth.

1:11:55 – What are some good foods that are rich in macro nutrients and are quick/easy to make?

1:25:54 – When is the Facebook group going to happen?

1:14:10 – How do I deadlift without crushing my boys?

1:14:49 – Should I talk to girls in order to get to know them better or just woo them with my gains?

1:15:27 – I read an article that suggested maximum hypertrophy is in the 8-10 rep range and 4-6 is largely strength related. What are your thoughts?

1:18:00 – What is the absolute fastest way to lose fat for an event like a wedding?

1:19:28 – What do you do to get your numbers up on lifts like bent over rear delts?

1:20:20 – What’s your opinion on using de novo lipogenesis while bulking in order to minimize fat gain?

1:24:28 – Has Anyone Really Been Far Even as Decided to Use Even Go Want to do Look More Like?

Audio:

03:26 – Are 5 day split workouts more effective in building more muscle than 3 day splits?

05:21 – How many grams of HMB should I take for fasted cardio/lifting?

05:43 – Are Legion products third party tested? Are they manufactured in the USA?

07:36 – Can you use the calorie calculator on your website for women?

08:51 – What’s your take on the recent studies coming out about the negative side effects of too many vitamins?

11:18 – What is your opinion on using whey vs. creatine post-workout?

13:28 – When is the Legion fish oil coming out?

13:54 – What is the best macro friendly restaurant?

15:16 – When are you coming out with your online meal plan course?

16:49 – How many calories can I have while remaining in a fasted state?

19:00 – Is it possible for your metabolism/TDEE to change while bulking so that your calorie surplus becomes a deficit?

20:41 – Any advice for eating more protein?

25:09 – Would you recommend doing HIIT cardio while bulking to minimize fat gain?

25:36 – What should I do for leg day to minimize quad growth but grow the rest of the leg muscles?

26:58 – I’ve cut down to about 6% body fat (all thanks to you, Mike!). What are your thoughts about maintenance calories vs. calorie cycling?

30:45 – My friend stopped cutting and gained 24 lbs in a couple days, what happened?

32:55 – What are your thoughts on cleans and snatches included into a routine with the focus on shoulders?

33:49 – What are your thoughts on the recent report on a bunch of popular protein brands (ON included) that were tested for BCAA content and it was found that most of them had less than half of what they claimed?

35:39 – Is taking your fat burner Phoenix counter productive while bulking?

36:21 – What are your thoughts on mixing in street workouts/calisthenics with your strength program?

37:23 – How come I don’t feel sore anymore after a workout?

38:42 – Can I start the Bigger Leaner Stronger program in the 8-12 rep range with lower weights until I get my form nailed down and the hang of everything?

39:45 – What was the rationale that led to including Strength Weeks into the Bigger Leaner Stronger program?

41:57 – How do you feel about all the zero cal energy drinks? When is yours coming out?

44:49 – Is it easier for someone that used to be fat but got lean to get fat than someone who has been relatively lean their whole life?

46:13 – How’s the workout app coming along?

47:52 – I haven’t seen any strength/size gain in my biceps over the last two months. Any thoughts?

50:46 – What do you recommend as a good calf workout in a home gym?

52:06 – Any thoughts on expectations of realistic size/mass as well as how to alter your training to fit with ultra endurance work?

55:18 – What’s your golf handicap?

56:53 – What are your thoughts on the Greyskull LP program for new lifters?

57:19 – In your Fasted Cardio article you mentioned that you take 2 servings of Forge. What is considered 2 servings?

59:27 – On shrugs should we do 4-6 reps?

59:44 – I’m 17 and want to do a strength program. Would you recommend Wendler 5/3/1?

1:00:04 – If my compound lifts are going up am I building muscle? Or does every exercise have to go up?

1:01:43 – When are we going to have an EU warehouse for Legion?

1:03:21 – What would you recommend more, isolation or compound exercises?

1:04:20 – Do you consider dietary fiber when tracking calories?

1:05:42 – What would make me stuck from going up in my Military Pressing?

1:07:01 – What should I do to not get so weak during fasted workouts?

1:08:27 – Are there any benefits of taking ice baths after working out?

1:09:04 – What does a typical day look like for you?

1:10:30 – What are your current numbers?

1:13:58 – The ice bath has to do with lactic acid build-up and muscle tension but nothing to do with muscle growth.

1:14:35 – What are some good foods that are rich in macro nutrients and are quick/easy to make?

1:15:34 – When is the Facebook group going to happen?

1:16:50 – How do I deadlift without crushing my boys?

1:17:29 – Should I talk to girls in order to get to know them better or just woo them with my gains?

1:18:07 – I read an article that suggested maximum hypertrophy is in the 8-10 rep range and 4-6 is largely strength related. What are your thoughts?

1:20:40 – What is the absolute fastest way to lose fat for an event like a wedding?

1:22:08 – What do you do to get your numbers up on lifts like bent over rear delts?

1:23:00 – What’s your opinion on using de novo lipogenesis while bulking in order to minimize fat gain?

1:27:08 – Has Anyone Really Been Far Even as Decided to Use Even Go Want to do Look More Like?

Oh and if you like this episode want to be be notified when new episodes go live, then head on over to iTunes, Stitcher, YouTubeSoundcloud, or Google Play and subscribe.

Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!

What did you think of this episode? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.

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If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body...faster than you ever thought possible...then you want to check out my bestselling books.

Here's a little sneak peek of what you'll learn inside...

  • The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • How to build meal plans that allow you to build muscle, lose fat, and get healthy with ease…eating foods you love (yes, including those deemed “unclean” by certain “gurus”)…and never feeling starved, deprived, or like you’re “on a diet.”
  • The 5 biggest fat loss myths & mistakes that keep women overweight, disappointed, and confused. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • An all-in-one training system that delivers MAXIMUM results for your efforts…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.
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  • And a whole lot more!

The bottom line is you CAN achieve that “Hollywood body" without having your life revolve around it. No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.

My book will show you how. Get it today and let’s build a body you can be proud of.

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  • Thanks for stopping by and checking out my podcast! I hope you enjoyed it.

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  • Ransom

    You mentioned on the pod that importance of Bench, OHP, and the two major leg lifts (squat and dead) for any good strength program.

    No disagreements at all there. In fact, I love the OHP and am weirdly strong at it relative to my other lifts. However, sometimes it really makes my shoulder hurt. Mainly what feels like the anterior delts and rotator cuff. I have read that this is common enough and that in those instances you can sub in kneeling landmine presses to accomplish the same thing. Thoughts on those/shoulder issues for OHP?

    • It really depends on what the issue is.

      AC joint impingements are semi-common due to improper lockout (you want to make sure you shrug your traps at the top) but yes, there’s nothing wrong with subbing out for something link landmine presses. I would want to go back to OHP though…

      • Ransom

        Thanks. Assumed they worked the same muscles generally speaking but had the feeling Landmine wasn’t as good as OHP. I really like doing OHP, but it takes some of the fun out of it when I’m worried about the possibility of some gnawing soreness randomly. Also, i’ll admit, my discipline on rehab/prehab is pretty crappy.

        • Yeah I hear you. Shit happens too. We all run into niggling problems now and then.

  • Alexander Mitov

    Hi Mike,
    I recently stumbled upon research claiming training in a fasted state has no efect for net fat loss. How are you gonna comment on that?
    http://www.fitnessrxwomen.com/weight-loss/cardio/fasted-cardio-and-changes-in-body-composition/
    https://www.researchgate.net/publication/232214558_Does_Cardio_After_an_Overnight_Fast_Maximize_Fat_Loss

  • Debbye Roman Arguelles

    Hi Mike!

    Thanks for all the info that you share with us, super appreciate it!

    Question!
    Im 26, female, 150 lb, 23.5% BF approx. My goal is to be 20% BF but it’s been a struggle! I’m a personal trainer so I know it comes down to my nutrition since I’m pretty active (on my feet about 8hrs per day plus my workouts, weight lifting 3-4 days a week, cardio -HIIT and steady, I mixed them up- 2-3 days per week.
    I’ve been trying to follow your recommendations for calorie and macro intake, but I’m struggling specifically with carbs! According to your nutrition recommendations I should be eating 150g of carbs per day, well I try and…. I starve!! I get up pretty early in the morning (5:45am), so a normal day looks like this:
    6am Snack (Banana and 1tbsp PB).- If I only drink a shake Im starving by the time Im training my second client!
    8:30am Breakfast.- 1 cup oatmeal and shake
    11am Lifting, and post workout shake
    1pm Cardio
    2pm Lunch.- Some meat protein and carbs
    3:30pm Snack.- At work…Greek yogurt
    5pm Snack!! Busy at work… Nuts and fruit or only fruit
    7pm Maybe another snack… Protein bar -all of them have carbs!!-
    8pm Dinner, protein and carbs, Im always so hungry for dinner!

    I’ve been trying to eat less (1800 cal) but every time I try I seriously can’t focus, IF doesn’t work for me neither does Fasted Training, I get up so early so there’s no way I can only eat 150g carbs, I usually end up eating around 200g! (2000-2200 cal, total per day)
    What would you suggest? Should I not worry too much about getting 150g of protein in order to keep my calories low? Should I do more cardio? Try keto? I defiantly feel my body works better with carbs, but that is not helping get the look I want even though I’m getting stronger.

    Thanks in advance!

  • Yessir! It’s coming! 🙂 Thanks for the support!

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