The BEST ADVICE On Bulking and Cutting (START DOING THIS!) | 1804

Carbs & Health

Carbohydrates often get a bad rap, but Sal Di Stefano clarifies that the real issue lies in excessive calorie consumption, not carbs themselves. He explains that heavily processed foods, which are engineered to make us eat more, are the main culprits behind the obesity epidemic 1. Sal emphasizes that carbohydrates are not inherently bad and can be part of a healthy diet, as seen in societies where people live long, healthy lives with carb-rich diets 1.

Sugar, carbohydrates, proteins, and fats don't have lots of negative effects when the calories are appropriate.

--- Sal Di Stefano

Adam Schafer adds that the fitness industry often overcomplicates the role of carbohydrates, leading to unnecessary fear and confusion 2.

   

Protein Choices

Justin Andrews shares his newfound appreciation for whey protein, particularly from the brand Legion, which he finds beneficial for maintaining energy levels throughout the day. He mentions that incorporating whey protein into his breakfast routine has significantly improved his energy and strength 3. Adam Schafer praises the flavor profile of Legion's vanilla whey protein, noting its versatility in various recipes and its ability to satisfy his sweet cravings while meeting protein needs 4.

Feel stronger, feel more energetic? Yeah, it's so much better.

--- Justin Andrews

Sal, who can't consume dairy, still appreciates the product for its clean ingredients, which he shares with his family 3.

   

Cheat Meals

Cheat meals are often misunderstood, as Adam Schafer points out that simply increasing calories slightly during a cheat meal doesn't effectively reset metabolism. He explains that a true refeed should bring calorie intake back to maintenance or surplus levels to prevent the body from feeling deprived 5. Sal Di Stefano and Adam discuss the importance of macro manipulation, suggesting that varying fat and carb intake while maintaining calorie levels can be more beneficial for clients 6.

Going from an extreme cut to a kind of cut is still keeping you chronically cutting.

--- Adam Schafer

They emphasize that individual differences play a crucial role in determining the best dietary approach, and that carbs are not inherently detrimental 6.