Brains and Gains with Dr. David Maconi

| 0:00 | Intro | 0:57 | How Skip and Jeff connected | 4:31 | What is Skip Loading? | 8:28 | Skip Loading misconceptions and who it works for | 9:30 | Jeff's easiest diet yet vs 2023 | 14:18 | Extreme dieting and pushing the body too hard | 18:17 | Skip's early steroid use and training motivation | 20:13 | Can you build a great physique naturally? | 38:11 | Health risks of steroids and body weight | 50:47 | Why Jeff stopped dirty bulking | 58:50 | Training volume: low vs high | 70:17 | Where to find them Website and Coaching: https://brainsandgainspodcast.com/ Instagram: https://www.instagram.com/dave_maconi/ David Protein Link: https://davidprotein.com/BAG1 Code: BAG1 https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg/join -For those looking to support the channel and our donations to various charities, please consider the above link to become a member and have the opportunity to appear on the channel!

0:00- Intro 1:00- Steve’s competition history 10:00- Cliff Wilson coaching 14:00- Steve’s training now compared to the past 16:00- Specialization phase / Training updates 36:00- Maintenance volume at one’s peak 45:00- African vs Caucasian ancestry 48:00- What does it mean to be untrained 52:00- Maintenance volume 1:06:20- Enjoying training 1:19:20- Race study Website and Coaching: https://brainsandgainspodcast.com/ Instagram: https://www.instagram.com/dave_maconi/ David Protein Link: https://davidprotein.com/BAG1 Code: BAG1

0:00- Intro 3:32- Evidence based content 6:09- Keeping content independent 9:40- Conflict of interest 17:27- Emotion vs Science 26:16- Does diet quality matter 28:34- How much does food quality matter 33:10- Eat to your blood work 42:57- Omega-3 48:24- Do you need supplements 52:14- Vitamin D 01:00:22- Research Website and Coaching: https://brainsandgainspodcast.com/ Instagram: https://www.instagram.com/dave_maconi/ David Protein Link: https://davidprotein.com/BAG1 Code: BAG1

0:00- Intro 2:00- Updates from Abel 6:00- Reminiscing with Abel 11:30- New training goals 17:00- Orthopedic injuries and strains 23:00- Is maintenance volume really low? 34:45- Pull up specialization 42:00- Different macro splits 51:00- Chest development 56:00- Surplus size Website and Coaching: https://brainsandgainspodcast.com/ Instagram: https://www.instagram.com/dave_maconi/ David Protein Link: https://davidprotein.com/BAG1 Code: BAG1 https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg/join -For those looking to support the channel and our donations to various charities, please consider the above link to become a member and have the opportunity to appear on the channel!

0:00- Intro 1:30- Everyone’s TRT journey 4:00- Total versus Free Testosterone 20:00- Emotional differences on TRT 30:30- Will they maintain TRT forever? 37:00- Motivation levels 48:00- Will Aaron stay on forever? 52:20- Scott’s very high long term doses 54:00- Progress versus end result 56:00- Should I go on TRT? Analyzing my blood work 1:10:00- Going for “stimulus” versus progressive overload 1:17:00- The slippery slope of TRT 1:19:00- Changes to lipid levels from diet changes 1:23:50- Where to find everyone Bryan's IG: https://www.instagram.com/stories/bryanboorstein/ Aaron's IG: https://www.instagram.com/aaron_straker/ Scott's IG: https://www.instagram.com/scott_mys/ Website and Coaching: https://brainsandgainspodcast.com/ Instagram: https://www.instagram.com/dave_maconi/ David Protein Link: https://davidprotein.com/BAG1 Code: BAG1

0:00- Intro 1:00- Tirzepatide 5:00- Using tirzepatide vs strict discipline 14:00- Accurately tracking calories 23:45- Differences in metabolism vs appetite 30:00- Potential consequences of being very lean 34:00- Incorporating refeeds 35:00- Being shredded 42:00- Using medications 48:30- Why not retatrutide? 51:15- How is strength while this lean? 55:00- Realities of later natural lifting 1:03:45- Kinoclinic Website and Coaching: https://brainsandgainspodcast.com/ Instagram: https://www.instagram.com/dave_maconi/ David Protein Link: https://davidprotein.com/BAG Code: BAG https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg/join -For those looking to support the channel and our donations to various charities, please consider the above link to become a member and have the opportunity to appear on the channel!

0:00- Intro 1:00- James’ background 6:00- Macrofactor 11:30- Am I blackpilled? 16:00- James’ specialization phase 29:00- How quickly do the majority of gains come? 55:00- Measuring size vs appearance 1:11:00- Where to find James Website and Coaching: https://brainsandgainspodcast.com/ Instagram: https://www.instagram.com/dave_maconi/ David Protein Link: https://davidprotein.com/BAG Code: BAG https://www.youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg/join -For those looking to support the channel and our donations to various charities, please consider the above link to become a member and have the opportunity to appear on the channel!

0:00 - Intro 0:30 - How to deal with body dysmorphia 11:00 - Switching over to lower volume 30:50 - Peptide hype 41:10 - Feeling laterals in the side delts vs traps Website and Coaching: https://brainsandgainspodcast.com/ David Protein Link: https://davidprotein.com/BAG Code: BAG

0:00 - Intro 0:05 - How to deal with overeating while dieting 17:00 - When will Geoff compete? 27:10 - How many sets to failure? 36:10 - Vegan Gains vs GVS 37:30 - How much would you reduce volume when dieting? 39:50 - Any tips for transitioning away from tracking and still hitting goals 47:00 - Now that you’ve changed lat work, do your lower lats get sore? 49:50 - Is it true that dropping the same weight of fat gets easier as you gain more mass? Website and Coaching: https://brainsandgainspodcast.com/ David Protein Link: https://davidprotein.com/BAG Code: BAG

0:00- Intro to Data Driven Strength 15:00- Self experimentation and variable responses 48:00- Baseline differences versus response differences 58:30- Short term gains vs changing rates of growth 1:06:00- Specialization phases 1:10:00- Diminishing returns 1:13:00- Energy flux

0:00- Intro 0:30- Bryan’s journey testing glucose levels 8:30- My home OGTT test and more on glucose 11:50- Aaron’s glucose monitoring journey 14:30- Bryan’s bro split 17:30- Specialization routine 20:00- Aaron’s volume 23:00- Supplements 26:45- TRT for increasing dopamine baseline 43:30- Using PEDs early in your training career 52:30- Hyper-responders to PEDs

0:00- Intro 3:00- Jason’s lifting background 8:00- Aging in powerlifting 17:00- Balancing extreme success among different areas 27:00- Stacked home gyms 32:00- Peptides 38:30- Sleep routine 44:30- Final thoughts on life success while keeping fit

0:00- Intro 1:00- Passing of time 3:40- Plastic surgery 18:00- Dopamine 45:00- AI and AI in fitness 1:04:00- Update on our training

0:00- Intro 1:00- Revive Stronger podcast 3:20- Solomon Nelson videos / Mike Israetel controversy 12:00- Being influenced by others’ training 14:30- What led Steve to shifting away from RP style training? 31:30- Steve’s volume 44:00- Steve’s progress 48:00- Proper way to warm up 53:30- Advice for a 16 year old to progress 58:00- Given metabolic research, what’s the highest you’d push step count to? 1:01:15- MUI Goku vs Ultra Ego Vegeta 1:03:20- Neuromechanical matching and muscle leverages 1:09:30- Theory that you have to hit each region of the muscle or it atrophies within 4 days 1:10:50- Why Steve uses a limited ROM 1:14:00- Fake natties in competition 1:17:30- Thoughts on a 4 day upper/lower/push/pull split

0:00- Intro 1:00- AI in education 4:00- Eric’s latest bodybuilding show 12:00- Objective measurements 14:00- Does young training influence specific development later in life? 26:00- Strategy for upcoming shows 30:00- Problems during prep 43:00- Tracking during prep 55:00- Specific changes for the next two shows 1:08:00- Training changes from last off season to this off season and prep 1:23:30- Where did Eric’s progress really come from? 1:28:00- Where to find Eric

0:00- Intro 1:30- Alberto contest updates 14:30- How to do proper exercise selection for back training 17:30- How to accurately track cheats during a diet 29:45- Are knee sleeves helpful for bodybuilding? 31:45- What are the biggest changes you’ve made prepping as a father? 40:25- How to optimize training when limited to 2-3 days per week 47:00- When you’re tired during prep, would you add refeed days? 52:15- Best way to bring up lagging arms 1:04:30- Who are your go to sources of information

0:00- Intro 0:30- Motivation 10:00- Getting shredded and maintaining a shredded state 12:00- Artificial sweeteners 19:30- What is the best way to eliminate hip shift during squats? 22:30- Getting stronger but not bigger, what is the cause? 25:30- Growing home gym space, better than commercial gyms? 35:15- How big should one expect to be for a certain height 36:15- How many meals per day and how many times do you train per week? 45:30- Atlaspowershrugged trolling 46:00- Best lift named after someone 50:00- Can I reach an advanced physique without being obsessed with lifting? 55:50- Is there any benefit to bulking beyond 15% body fat? 1:00:40- If you lost all of your gains, what would you do to get jacked again? 1:04:45- Minimum number of sets per week to grow muscle? 1:06:45- Do you find wide grip pulldowns to be worth it for lats? 1:09:00- Nausea during training 1:10:30- When is the road to 19” arms? 1:16:45- How to program a good bodybuilding program if you have 3 days to train? 1:21:00- How do you program brachialis training in your program?

0:00- Intro 1:30- High dose creatine 13:00- How does one know they’ve reached 10% body fat? 23:00- What is your best body fat / body weight performance ratio for strength? 27:30- What to do when you hit a fat loss plateau? 33:00- How much do genetics vary when it comes to fat loss and muscle gain 42:50- After a cut, how quickly should one increase calories? 51:00- How to avoid injuries with progressive overload 59:15- How do you determine how far below maintenance to go during a cut 1:02:15- Is lean bulking a reasonable strategy at 18-20% body fat? 1:06:15- Running with lifting performance 1:12:40- Do you need to workout to retain muscle during a cut, or can you just eat more protein? 1:19:15- Do you believe the macros you consume should be taken in a certain order?

0:00 - How is Geoff’s bloodwork? 10:55 - Geoff’s camera and mic quality 13:15 - Thought on Paul Carter 16:35 - How to know you’re too focused on the logbook? 22:45 - Where does GVS disagree with Lyle McDonald 25:25 - Was progress linear or was there a point where things took off? 33:15 - When was the first time you received a PEDs accusation? 40:45 - How do you avoid injuries with beyond failure training? 44:15 - Atlaspowershrugged trolling 45:55 - Advice for advanced naturals who want to stay lean and not sacrifice progress? 49:45 - What would you say to OHP purists? 55:15 - How to address muscle imbalances Website and Coaching: https://brainsandgainspodcast.com/ Instagram: https://www.instagram.com/dave_maconi/

0:00- Intro 1:00- Our most recent diets 8:30- The Jeff Nippard Controversy 20:30- High dose creatine 24:30- How to train with high volume without getting injured 28:50- Thoughts on current full body hype/fad 34:10- How much progress should an advanced lifter expect on a yearly basis? 41:30- How do you compare HIT training to GVS’s training 44:40- Calisthenics skills while trying to optimize bodybuilding 46:30- What are GVS’s weak points and does he require specialization? 52:30- Do you every struggle with muscle stiffness or recurring joint pain? Website and Coaching: https://brainsandgainspodcast.com/ Instagram: https://www.instagram.com/dave_maconi/