Q&A Notes
1. Hydrolysed collagen peptides — skin tightening or waste of time?
Don't expect miracles. Collagen peptides can help joint and tendon health, and possibly skin health long-term, but they will not magically prevent loose skin during a cut. Loose skin is mostly down to how much fat was lost, how long you were heavier, genetics, and rate of loss. Protein intake plus patience beats collagen hype.
2. Conference, mandatory meals, flexible dieting — how to play it?
This is exactly what flexible dieting is for. Prioritise protein at every meal, build plates around protein then veg then carbs, skip liquid calories, and don't stress about "perfect" macros. Two mindsets: damage limitation, not perfection; and you don't write off days unless you choose to. The week still averages out, and you'll perform better fed than dieting like a monk.
3. Conditioning with a knee injury — ideas?
SkiErg, upper-body erg intervals, seated circuits, assault bike if pain-free, battle ropes from a controlled stance. The rule: conditioning should not aggravate the knee.
4. As bodyweight drops, does maintenance drop?
Yes — gradually. Maintenance is influenced by bodyweight, lean mass, activity, NEAT and age (small effect). As you get lighter, maintenance usually comes down slightly — we adjust over time, not panic-cut calories.
5. Exercise vs calories — how does it actually work?
We monitor trends and adjust as needed. Two people at the same weight and calories with different training loads will respond differently. That's why we don't use rigid calculators long-term — real data beats theory.
6. "Calories get high later — will I regain weight?"
Only if you eat above maintenance for a sustained period. Higher calories later usually mean you're leaner, moving more, and your body can tolerate more food. Maintenance isn't a trap — it's a landing zone, not a rebound.
7. Protein absorption — is excess wasted?
No. There's no hard 50g limit. Your body digests it and uses it over time, and excess contributes to total intake. Spreading protein across meals is sensible, but a big protein meal isn't pointless.
8. Cauliflower ear — drain it or not?
I don't recommend draining it yourself — infection risk, it often refills, and it can get worse. Best prevention: headgear, managing mat intensity, and accepting you train a sport where ears get fucked.
9. Wanting to drop to sub-80s — cut more calories?
Not automatically. First question: are you currently losing? If yes, stay the course. If no, small adjustment. Rushing the last few kg usually backfires.
10. CNS fatigue — what is it and how to manage it?
CNS fatigue is nervous system stress, not just muscle soreness. Signs: poor motivation, flat performance, irritability, poor sleep, heavy lifts feeling slow. Manage with sleep, deloads, not redlining every session, and carbs around hard work. You don't need to push through everything.
11. "15 sets per muscle group" — real or Instagram bollocks?
Bit of both. It's a rough guideline, not law. Volume needs depend on training age, recovery, calorie intake and exercise selection. In a deficit: less volume, higher quality — enough to maintain muscle, not chase maximal growth.
12. Lifting straps — essential or grip first?
Straps are a tool — useful for heavy pulls, RDLs and high-rep back work, where they stop grip being the limiting factor when grip isn't the goal. Still train grip and don't use straps for everything. Use tools intelligently.