Nov 17, 2020
To watch this episode, please
visit Rachel’s
YouTube
channel.
Listeners can find Chris Barakat
at his website
https://schoolofgainz.com/ and on Instagram @christopher.barakat
Chris Barakat is from Long
Island, NY. He started competing in Natural Bodybuilding in 2011 at
19 years old. Chris studied Athletic Training (BS - ATC) at Stony
Brook University and went to the University of Tampa for his MS in
Exercise & Nutritional Science where he got involved in exercise
science research in the Human Performance Lab
Chris founded Competitive Breed
LLC in 2015 (Coaching Services for Physique Athletes) and the
School of Gainz in 2019 (Educational Platform, Coaching Services
for all demographics, Content & Products, etc.). Chris has been
teaching as an Adjunct at the University of Tampa since
2017.
In this episode, we talk about body recomposition in
maintenance and surplus stages, strategically meeting your daily
macros, working out vs. following a workout program, physiological
and psychological benefits to diet breaks and refeeds, the 3500
calorie rule, and much more!
"Even if you've been
training for 3 to 5+ years, there may be a couple of variables that
you're not maximizing. You could be leaving potential on the table
for recomposition to be the outcome." Chris Barakat
Top Takeaways:
- Basics for body recomposition
- Chris’s formula for setting up your
macros
- Two
ways to approach post workout nutrition
- How
to structure your resistance training program to optimize your
workouts
- Daily
caloric intake vs. weekly caloric intake
Today’s Questions:
- What
exactly is your definition of body recomposition?
- What
are some characteristics or pre-reqs for someone to be able to
efficiently recomp vs. those that would do better with a dedicated
phase (or phases) in a surplus?
- What’s your formula for setting up clients'
macros?
- What’s your philosophy on pre and post workout
nutrition?
- What’s your take on metabolic
flexibility?
- What
are the benefits of having a solid post workout meal?
- How
do you go about structuring an effective training plan for the
gym?
- Do
you implement diet breaks and refeeds with your
clients?
- What
would your general recommendations be for someone who's going
through a body recomposition or fat loss phase for implementing
refeeds? And diet breaks?
- Do
you feel diet break benefits are more psychological versus
physiological?
Show Notes:
- [0:00] Welcome back to MetFlex and Chill!
Rachel gives a brief background on guest Chris Barakat
@christopher.barakat
- [2:00] Rachel introduces guest Chris Barakat to
the listeners @christopher.barakat
- [2:30] All things body recomp! Chris dives into
how he pursued his passion in nutritional science
- [4:30] Question: What exactly is your
definition of
body recomposition?
- [7:00] What would be some of the
characteristics of someone that comes to you or someone that you
would see has the best potential to recomp versus those that might
not?
- [10:00] Question: What are some characteristics
or pre-reqs for someone to be able to efficiently recomp vs those
that would do better with a dedicated phase or phases in a
surplus?
- [12:30] Question: What’s your formula for
setting up clients'
macros?
- [13:00]
Mifflin St. George
Formula
- [15:30] Question: What’s your philosophy on pre
and post workout nutrition?
- [24:00] Question: What’s your take on metabolic
flexibility?
- [27:30] Question: What are the benefits of
having a solid post workout meal?
- [30:00] Question: How do you go about
structuring an effective training plan for the gym?
- [41:30] Question: Do you implement diet breaks
and refeeds with your clients? What would your general
recommendations be for someone who's going through a body
composition or fat loss phase and may be implementing refeeds and
diet breaks?
- [41:30]
Episode 45: The Science of Body
Recomposition with Dr. Bill Campbell
- [45:30] What is the
3500 calorie rule?
- [49:00] Question: Do you feel diet break
benefits are more psychological versus physiological?
- [56:30] Question: Is there anything that you've
changed your mind about in the last year and why?
- [58:30] Question: Is there anything that you've
personally been implementing, in the last month or so, whether it's
nutrition wise, mindset, lifestyle, anything at all that you've
found to make a difference in your day to day
practices?
- [1:01:00] Question: Do you want to share
anything that you have on the horizon coming up for
you?
- [1:03:30] You can find Chris primarily on his
instagram @christopher.barakat or his website
https://schoolofgainz.com
- [1:04:00]
The Ultimate Guide to Body
Recomposition
- [1:04:00] Thank you for listening to another
episode with Rachel! And as always if you’re enjoying the show
please screenshot it and tag @rachelgregory.cns in your IG stories!
- [1:04:30] If you need more information from
shownotes check out www.metflexlife.com
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Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist,
Strength and Conditioning Specialist, and Author of the
best-selling book, 21-Day Ketogenic Diet Weight Loss
Challenge. She received
her Master’s Degree in Nutrition & Exercise Physiology from James
Madison University and Bachelor’s Degree in Sports Medicine from
the University of Miami.
Rachel helps her clients
transform their lives by starting with the physical (body),
realizing the power of the mental (mindset), and ultimately gaining
massive confidence that bleeds into every aspect of their lives
(family, relationships, work, etc.).