Q&A Notes
1. What actually is a "low-carb" diet?
There's no single hard definition. It can be absolute grams (under 100g, under 50g) or a percentage of calories (under 20-30% of total intake). For us, low carb usually just means lower than you're used to — not keto, not zero carb. Context matters: training volume, bodyweight, lifestyle. Carbs are a tool, not a villain.
2. If we want to research peptides, where should we look?
Be very selective. Good starting points: PubMed (actual research, not hype); review papers rather than single studies; people who are clear about what we don't know, not just benefits. Avoid Instagram gurus, Telegram dealers pretending to be scientists, and anyone saying "no risks". Also — peptides aren't required for fat loss or good training results.
3. Exceeding protein targets — okay if calories are still in check?
Yes. Protein is a minimum, not a ceiling. As long as calories are controlled and digestion is fine, slightly higher protein is absolutely fine and often helpful for satiety.
4. Progressive overload — how should weight increase?
There's no single correct method. Prioritise quality reps, small jumps over time, and don't rush load increases. I'd usually hold some sets steady while nudging one set up before jumping everything at once. Progression isn't always weekly — sometimes it's reps, control, tempo, or confidence.
5. Weight jump after a refeed — glycogen or something else?
Mostly glycogen, water, increased food volume and sodium. 1g of glycogen holds about 3g of water. That weight isn't fat unless you've massively overshot calories for days. It settles — don't chase the scale.
6. Best lat pulldown substitute with no machines?
Pull-ups or chin-ups (assisted if needed), band-assisted pull-ups, inverted rows, controlled single-arm dumbbell rows. The key is vertical or near-vertical pulling with intent.
7. Benefits of plyometrics, supersets and hypertrophy sets?
Plyometrics: power, tendon health, athleticism, nervous system sharpness. Supersets: time efficiency, conditioning effect, higher density sessions. Hypertrophy-focused sets: muscle retention in a deficit, structural balance, joint support. Each tool has a purpose.
8. Heat therapy — thoughts?
Heat can help with short-term pain relief, muscle relaxation and blood flow. But it doesn't fix injuries — it's a recovery tool, not treatment.
9. Last Shred my weight was all over the place — this time it drops daily. Why?
Totally normal. Differences come from stress, sleep, carb intake, sodium, training load and starting glycogen levels. Early daily drops are often water, not fat. What matters is the trend over weeks, not days.