FLOW HIGH PERFORMANCE

STUDIES https://pubmed.ncbi.nlm.nih.gov/26832439/ https://pubmed.ncbi.nlm.nih.gov/29156185/ https://www.ncbi.nlm.nih.gov/books/NBK133218/ https://pubmed.ncbi.nlm.nih.gov/25399031/ TIMESTAMPS 00:00 Intro 00:22 Calorie Deficit 03:05 Diet Sustainability 04:32 Magnitude of Deficit 06:07 Diet Restriction & Flexibility 08:45 Meal Prep 10:32 Social & Life Events 12:48 Maintenance & Lifestyle Change 14:04 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES https://pubmed.ncbi.nlm.nih.gov/37160161/ https://pubmed.ncbi.nlm.nih.gov/12094125/ https://pubmed.ncbi.nlm.nih.gov/37914977/ https://pubmed.ncbi.nlm.nih.gov/23679146/ https://pubmed.ncbi.nlm.nih.gov/20703166/ TIMESTAMPS 00:00 Intro 00:26 Lifting vs Diet 01:02 Energy Balance & Hypertrophy 02:27 Lean Bulking? 09:51 Long-Term lean Bulking 11:29 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES https://pubmed.ncbi.nlm.nih.gov/30722654/ https://www.deconstructnutrition.com/can-highly-trained-individuals-recover-from-4-hard-sets-per-muscle-group-in-24-hours/ https://pubmed.ncbi.nlm.nih.gov/25647658/ https://pubmed.ncbi.nlm.nih.gov/25739559/ https://pubmed.ncbi.nlm.nih.gov/26667923/ https://pubmed.ncbi.nlm.nih.gov/24583542/ https://pubmed.ncbi.nlm.nih.gov/36513777/ https://pubmed.ncbi.nlm.nih.gov/31469710/ https://pubmed.ncbi.nlm.nih.gov/36136596/ https://pubmed.ncbi.nlm.nih.gov/35157264/ https://onlinelibrary.wiley.com/doi/10.1002/ejsc.12074 https://pubmed.ncbi.nlm.nih.gov/32426160/ https://www.researchgate.net/publication/284179354_Efficacy_of_Daily_1RM_Training_in_Well-Trained_Powerlifters_and_Weightlifters_A_Case_Series https://pubmed.ncbi.nlm.nih.gov/29489727/ TIMESTAMPS 00:00 Intro 00:15 What is Recovery? 01:43 Recovery Time-Course 10:45 Additional Modalities 16:37 Practical Implications 19:22 Summary ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES https://pubmed.ncbi.nlm.nih.gov/37523092/ https://pubmed.ncbi.nlm.nih.gov/28532248/ https://pubmed.ncbi.nlm.nih.gov/39205815/ https://pubmed.ncbi.nlm.nih.gov/31824336/ TIMESTAMPS 00:00 Intro 00:14 Definitions 01:03 Muscle Growth 02:54 Rest Periods 04:02 Time Efficiency 05:19 Effective Reps? 06:48 Joint Stress & Longevity 08:04 Exercise Selection 09:40 Training Status 10:45 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES & ARTICLES https://pubmed.ncbi.nlm.nih.gov/23037196/ https://pubmed.ncbi.nlm.nih.gov/27460711/ https://pubmed.ncbi.nlm.nih.gov/31322323/ https://examine.com/outcomes/thermic-effect-of-food/ https://pubmed.ncbi.nlm.nih.gov/12144197/ https://pubmed.ncbi.nlm.nih.gov/26832439/ https://pubmed.ncbi.nlm.nih.gov/22114990/ https://pubmed.ncbi.nlm.nih.gov/21558571/ https://pubmed.ncbi.nlm.nih.gov/34623696/ https://pubmed.ncbi.nlm.nih.gov/12094125/ https://pubmed.ncbi.nlm.nih.gov/23679146/ TIMESTAMPS 00:00 Energy Expenditure 07:19 Energy Balance 13:58 Bodyweight Trends 15:48 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

USING SENSATIONS TO ENHANCE MUSCLE GROWTH https://youtu.be/p7mqyMSlhRA STUDIES https://pubmed.ncbi.nlm.nih.gov/31230110/ https://sportrxiv.org/index.php/server/preprint/view/395 https://pubmed.ncbi.nlm.nih.gov/30063555/ TIMESTAMPS 00:00 What is Logbooking? 00:30 Progressive Overload 02:13 General Training Plan 03:28 Potential Downsides? 10:28 Training Without Logbooking 16:22 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES https://pubmed.ncbi.nlm.nih.gov/31881066/ https://pubmed.ncbi.nlm.nih.gov/33440446/ https://pubmed.ncbi.nlm.nih.gov/37160161/ TIMESTAMPS 00:00 Intro 00:18 Exercise Selection 04:15 Volume 08:30 Joint Stress 10:53 Mental Monotony 12:15 Exercise Goals 13:23 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

HOW TO INDIVIDUALISE PROTEIN INTAKE https://youtu.be/t_UQz2pTpQc STUDIES https://pubmed.ncbi.nlm.nih.gov/28698222/ https://pubmed.ncbi.nlm.nih.gov/33300582/ https://pubmed.ncbi.nlm.nih.gov/21494229/ https://pubmed.ncbi.nlm.nih.gov/22114990/ https://pubmed.ncbi.nlm.nih.gov/29596307/ https://pubmed.ncbi.nlm.nih.gov/30513859/ https://pubmed.ncbi.nlm.nih.gov/28166780/ https://pubmed.ncbi.nlm.nih.gov/21558571/ https://pubmed.ncbi.nlm.nih.gov/34623696/ TIMESTAMPS 00:00 Intro 00:16 Muscle Growth 07:06 Fat Loss 19:18 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance