Q&A Notes
1. Why does fat burning get harder the leaner you get?
Because your body isn't stupid. When body fat drops, leptin drops, NEAT drops, thyroid output can reduce slightly, hunger increases and energy expenditure adapts. Your body sees "very lean" as a threat. The leaner you get, the more it resists, the smaller the margin for error, and the more fragile recovery becomes. 20% to 15% is easy; 12% to 9% is a different game.
2. Is performance compromised maintaining sub-10% body fat?
For most people, yes. Below 10%, recovery is worse, sleep can suffer, libido can drop and training intensity often drops. Some genetic freaks can hold it. Most humans can visit it but shouldn't live there — especially grappling hard.
3. Do you cycle peptides?
If someone uses anything performance-related, cycling is generally smarter than chronic endless use — unknown long-term data, receptor sensitivity, risk management. But peptides aren't required for physique or performance. The boring stuff still wins.
4. Loose skin after major weight loss — stuck with it?
Fair play for losing the weight. Loose skin depends on how long you were overweight, age, genetics and how much was lost. Time helps (skin tightens slowly over 1-2 years), as does building muscle underneath, staying lean and good hydration. Collagen and creams won't fix it; only surgery removes it. Usually it improves but doesn't fully disappear.
5. Creatine — does it aid fat loss?
Not directly. It improves strength, helps performance and may support muscle retention, which indirectly helps body comp. Dose 3-5g daily, any time, no need to cycle. Take it consistently.
6. 6am lift + 6pm grappling — fuelling strategy?
Before the 6am lift, if you can't stomach food: half scoop whey + banana, a carb drink, or electrolytes plus intra carbs. Between sessions you must eat properly — solid protein, decent carbs, salt. Before grappling: rice cakes + honey, cereal + whey, or yoghurt + fruit. After grappling: a protein shake + carbs or a light meal, keeping fats lower late if sleep suffers. The biggest mistake is under-fuelling the middle of the day.
7. 20g creatine for brain health?
There's early research on higher doses for neurological support, but 3-5g daily is enough for almost everyone. 20g daily long-term isn't standard practice and means more GI issues. Unless medically supervised, I wouldn't run 20g long-term.
8. 300-500 calorie deficit — effect on glycogen and performance?
Short term, minimal impact. Longer term, glycogen stores trend lower, recovery dips and performance gets slightly flatter. Duration matters — a 300 kcal deficit for 4 weeks is not the same as 12 weeks. Small deficits are more sustainable for performance.
9. mTOR and protein spacing — every 3-4 hours?
No. Spreading protein is optimal, but you won't "go catabolic" if you don't eat every 3 hours. Aim for 3-5 protein feedings daily, 25-50g per meal. Total daily intake matters most.
10. Upper/lower/full body vs bro splits — what's the benefit?
Upper/lower/full gives higher frequency per muscle group, better strength retention, and works better for natural lifters and in a deficit. Lower-frequency "bro" splits work fine for enhanced lifters but are less optimal for most grapplers. If you train 3-4x per week, upper/lower/full makes more sense for performance and recovery.