Hammer and Chisel Performance Podcast

Stop cutting right after you bulk and stop bulking right after you cut! In this week's nutrition rant I talk about why transitional maintenance diet phases are critical.

Garrett Walker, better known as Runvus Coaching, is a fitness coach and content creator known for his direct, no-BS approach to training, nutrition, discipline, and self-improvement. His content frequently challenges popular narratives in the fitness and wellness space and calling out bad actors in dishonesty in the industry.In this episode, we discuss the body-positivity movement and where acceptance can cross the line into normalizing unhealthy behaviors and the importance of personal responsibility and accountability.We also dive into what Garrett sees as a decline in traditional masculinity among men, the value of strength, discipline, resilience, and doing difficult things, and how modern culture may be shaping men's attitudes toward responsibility and self-improvement.

Many people want to ultimately get leaner and lose body fat...but they are not consuming enough food to support an effective calorie deficit. Here is the approach I take instead, and how to evaluate whether or not this is the route for you to take.

Brian Kula is a veteran speed and performance coach and the founder of Kula Sports Performance. With roughly three decades of experience developing athletes from the youth level through the professional ranks, Kula has coached National Champions, All-Americans, Gatorade Players of the Year, Olympians, and professional athletes. He is especially well known for his longtime work with NFL star Christian McCaffrey and has also worked with athletes including Saquon Barkley and A.J. Brown. Kula's background spans track & field, football, strength and conditioning, and speed development, and he was himself an All-American decathlete at the University of Northern Colorado.Brian gives us a Speed Training 101 look at how he structures an athlete's offseason. We cover acceleration, max-velocity sprinting, mechanics, force production, strength and power development in the weight room, recovery, and how all of these pieces fit together within a complete training week. Kula's approach emphasizes high-quality sprint exposures alongside strength and power work while managing fatigue so athletes can actually perform at high outputs.

0:00 Intro1:22 How do you integrate eating out into your macros?2:30 Nutrition strategies for appetite when using Adderall or Vyvanse4:32 Do macro and calorie recommendations differ for women?5:07 My experience with retatrutide: benefits & side effects6:45 Optimal body fat percentage for performance & aesthetics7:59 Can you flex your pecs?8:23 How to structure a surplus for a 50kg female9:42 How to combine Olympic lifting with hypertrophy training10:21 Optimal daily creatine dose for muscle & cognitive benefits11:21 How should training change when going from growing to cutting?13:00 How to progress your strict press from 130 to 200 lbs14:03 How would you diet natural vs. enhanced lifters differently?15:12 Fast or slow weight cut for a strength competition?16:21 How many steps should you get while dieting?17:19 Favorite carb sources during a gaining phase18:33 Grass-fed, organic vs. conventional meat: is it worth it?19:13 Genetic limitations for natural muscle gain20:17 How to carb cycle during maintenance20:55 How much pre- and intra-workout carbs21:35 How much fluid should you drink daily?21:58 Does knee bend make an RDL not an RDL?23:19 How long should transitions between diet phases be?23:52 Best post-workout meal one hour before bed24:23 Do high-volume meals before bed affect digestion and sleep?25:06 Thoughts on nutrition & strength coaches without degrees26:20 How much fat should be in a post-workout meal?26:37 What body fat percentage should you start a growth phase at?27:04 My end goals for physique and training28:03 “skinny fat” beginner lifters28:47 Why are your biceps so sexy?28:57 Should you make body composition changes in-season?29:51 My go-to cheat meal31:04 How much fluid is too much during a workout?31:36 TSA with supplement powders32:01 Why almond butter over peanut butter?32:43 My pumpkin pancake recipe33:15 How to increase carbs during a reverse diet33:35 weight loss stall34:36 Best ways to learn strength & conditioning and nutrition35:32 Do natural testosterone boosters actually work?36:26 Will I offer discounts on coaching?36:50 How to foster a lifelong love of physical activity in your kids38:17 How to transition from bulking to cutting and vice versa38:49 Do I love Donald Trump?40:03 How to structure A/B or A/B/C weeks for squats & deadlifts41:14 How to get your first pull-up41:55 Meal timing & frequency for bodybuilding and performance42:45 Downsides of starting a calorie surplus while peaking for competition43:24 Should you log meat cooked or raw?43:38 What nutrition concept should every strength coach understand?44:14 Nutrition tips for very early morning training45:02 How I start a new nutrition coaching client45:49 How to structure pre- and post-workout nutrition47:01 How to transition from a cut into a gaining phase47:16 How much muscle can you gain after 5+ years of lifting?47:55 How much cardio should you do during a gaining phase?48:58 Ideal weekly rate of weight gain during a building phase49:16 How to approach a recomp if you’re “skinny fat”50:19 Am I natural?50:57 How to calculate daily electrolyte needs51:43 Do you like hugs from the right person?52:05 Does my enhancement protocol change when bulking vs. cutting?52:38 Do I have siblings?52:54 Meal plans vs. “If It Fits Your Macros”53:47 Best training split if you can only train 4 consecutive days54:32 Should baseball players prioritize physique or performance?55:05 How many of your daily carbs should be around your workout?55:24 total carbs or net carbs?55:39 How to improve squat, bench & deadlift while running56:20 How long should a building phase last after fat loss?56:47 body fat set point?57:45 How my nutrition & training philosophy has changed over 5 years59:18 How many sets per week are ideal for strength and size?1:00:40 Best barbell-only exercises for quad hypertrophy1:01:24 How should carb cycling change if you’re also running?1:01:58 Carnivore diet