Garage Gym Athlete

Everyone has their opinions, preferences and hot takes. But what are somethings you are convinced you wont bend on, you feel so strongly about you will die on that hill? Well we give six of our fitness hills to die on in this episode.

Have you tried intermittent fasting? What do you really need to consider when doing IF?

Garage Gym Athlete Podcast: The Ultimate Guide to Protein Intake In this episode of the Garage Gym Athlete podcast, we dive deep into the world of protein consumption, particularly focusing on the optimal amount you need in each meal to maximize muscle recovery and growth. We'll debunk the myths with a blend of science and real-world stories, starting with the eye-opening journey of a professional athlete's encounter with lactic acid and how staying informed can save you from falling for outdated "bro science." Our main discussion revolves around the groundbreaking BASICS study conducted in 2023, involving 36 young, active men. This research challenges the long-held belief about the upper limit of protein synthesis post-exercise, revealing that our bodies can utilize much more protein than previously thought. With a detailed comparison between ingesting 25g and 100g of protein after working out, the study utilized a sophisticated quadruple isotope tracer method to track muscle and whole-body protein synthesis over 12 hours. Understanding the critical roles of Muscle Protein Synthesis (MPS) and Muscle Protein Breakdown (MPB) sets the stage for our discussion. These processes are essential for muscle maintenance, growth, and recovery, with MPS needing to outpace MPB to achieve muscle gains. The episode breaks down how a higher intake of protein—up to 100g—can significantly boost MPS rates, ensuring muscle growth and maintenance. We'll provide a practical takeaway for athletes and gym enthusiasts: aim for 1g of protein per pound of lean body mass daily. For instance, if you weigh 200lb with 15% body fat, your target is 170g of protein, spread out in meals as you prefer. Tune in to this episode for an insightful and practical guide on protein intake, backed by the latest science, to help you make the most of your recovery and muscle growth efforts as a garage gym athlete.

Do you time rest between each of your sets? Or do you go by feel?

Today, we are re-publishing what is now the MOST popular podcast here at Garage Gym Athlete!! Give it a listen or a re-listen and let us know what you think.

How do you avoid strenght plateaus? What do you do to change things up?

Today, Jerred goes over what he's learned in Ultra training and how he adjusting to get in the training volume he need to tackle the race. He also covers some of the big picutre lessons for athletes who want to be above average but have limited time to train.

How can you achieve both losing fat and gainin muscle.

Where do you think the fitness industry holds in the future but also what is Garage Gym Athlete moving board in the future? What is the training we will be looking to do?

Do you preoidize and plan out your training?

Today, I go over some science and share my personal experience in training children.

How much agency do you want with your sets? Should you determine what your sets are or someone else?

How do you kill comfort and remain mentally tough?

What do you focus on when you are lifting? What should you?

Check out this interview with endurance athlete Dave Paczkowski.

We have already launched a TON of new awesome stuff in 2024 and plan on adding much more to what we offer athletes. Check out this episode to learn more about what we are doing an Garage Gym Athlete and why you should join our community.

Do you need preworkout meals? When should you eat before a workout?

This episode just teases next week and next year where you can look into more with us. go to garagegymathlte.com/2024 for free sample programming.

Is it just a habit to eat after wokring out?

How can we do what we say we want to do or help others out that say what they want to do?

Ice baths are a new hot thing but what about hot water immersion? Benefits?

What are our strategies and tips to going no miles per month to over 100? What do you need to do and take into account?

How should you breath during exercise? Are there any hacks? Tricks? Exercises to help you breath your best to preform your best?

Difference in men and women with resistance training.

What is the best intensity for burning fat?

We have always been told to get enough sleep each night, but what if that isn't good enough?

Can a priming sessions be something everyone should include when they need to perform well?

Jerreds weekly training update as he prepares for a 50K race. This week he will touch on fueling strategies which was also covered in a recent podast.

How should you fuel for endurance? Are there any pitfalls to consuming too much sugar, even if you are a high volume endurance athlete?

You workout for your physical health, but what about your mental health?

What do you do when you are sick? How do you train? Recover?

Mental toughness can be often negelcted but if you are ever working toward any goals you need mental toughness. Jerred talks about how to help and increase your mental toughness this week.

Have you tried fasting before? What sort of benefits or effects can you expect from it in the short and long term?

Jerred updates his training for a 50K race.

Coffee has been talked about a lot regards to health. So we try and put some clarity to coffee and why it can beneficial and how much you should have.

We have covered recovery and how much rest to have between sets but what you are doing between sets may effect your performance.

Chocolate good for you? Tell me more.

This week we are diving in to a study on goal setting and jerrd gives the 7 step process for setting goals.

Do males and females recover from workouts differently?

What is functional fitness? Is the term used too much? Has the term functional lead to overcomplicating exercises and workouts? Does too much variety get in the way of simple effective training?

do you feel unbalanced when deadlifting with a mixed grip? Can it lead to injury?

We're doing our first research round up. This is where Jerred and Joe each pick 2 studies that we find relevant for garage gym athletes and brief them without the other having looked at the study.

Do your protein needs change as you get older?

"Weighing the Truth: BMI and the Debunking of 'Healthy Obesity' Myth." Dive deep with us as we tackle the latest study shedding light on the intricate relationship between BMI, age, and metabolic health. Is "healthy obesity" a real phenomenon or just another health myth waiting to be busted? Join us as we dissect the findings, unravel the implications for athletes, and uncover the reality that lies beneath the scales.

How much does interference effect matter!? Will conditioning effect your strength?

Back to our cycle webinars where we go over each of our programming tracks, their major focus and a quick summary.

Strength and hyertrophy often get lumped together but are two seperate goals and stimuli. Depending what your goals are, which should you train first?

This is a point that keeps needing to be hammered in. This week we look at a study that compared two female groups. A low energy group at 1200 calories and an optimal energy group at 2300 calories. Guess which group was better for you and didnt cause issues through every system in the body?

How much do you factor in bar and feet position when squatting?

Have you thought doing an endurance event or ultra anytime? Be sure to give this a listen.