Episodes

  • Episode 57 of The Muscle Engineer Podcast is another Sustainable Shittalking episode. In this one, we discuss fitness professionals turning into dating “experts”, pick-up artists and how much our girlfriends being into fitness matters to us.

    1:20 Why do fitness professionals become business and dating coaches?

    5:30​ Insecurities about physical traits and what matters most in dating

    13:13 Why the pickup industry is so cringy

    20:25​ Libido talk and more on the pickup industry

    32:55​ Our opinions on how much our girlfriends being into fitness matters to us

    Recommended resources for the week:

    https://youtu.be/YKY5zSuny9s

    https://youtu.be/REjUkEj1O_0

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme/

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

    https://www.instagram.com/ssdabel

    https://www.facebook.com/groups/sustainableselfdevelopment/

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/

  • Episode 56 of The Muscle Engineer Podcast is another Sustainable Shittalking episode. In this one, we get into a variety of subjects related to personal values, morality, the arbitrary glorification of “natural” status and more.

    3:08​ Lazar Angelov's recent video on his natural status

    5:55​ Abel’s rant on “Natty or not “ callouts

    10:14​ The ethics of “natty or not” videos

    17:04​ Discussing the ethics of public callouts

    22:35​ Ridiculous ways of assessing someone's natural status

    28:37​ Incentives for gear use in different sports

    36:35​ Would we use gear? And why do people consider using it?

    51:25​ The cognitive dissonance of not wanting to use testosterone, but looking for “natural” test boosters

    56:10 The drawbacks of admitting using PED’s as a coach or influencer

    1:07:42​ Why we value "natural" things more than artificially enhanced things

    1:20:49​ My recommended resource for the week

    Recommended resource for the week:

    https://www.imdb.com/title/tt2106476/

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme/

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

    https://www.instagram.com/ssdabel

    https://www.facebook.com/groups/sustainableselfdevelopment/

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/

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  • Episode 55 of The Muscle Engineer Podcast is another segment that I co-host with Ábel Csabai, that I’m calling Sustainable Shittalking, until we come up with a better name. Suggestions welcome.

    In this episode we covered:

    0:00​ Abel’s diet update and the impact of tiredness / lack of sleep on cravings

    8:40​ Abel reflecting on a memory that stuck with him

    11:15​ Why “knowledge isn’t the answer”

    18:35​ My take on the concept of “metabolically healthy obesity”

    39:20​ Why losing weight after becoming obese is so hard

    42:40​ Giving fitness advice to loved ones and my personal struggle with this

    1:12:50​ Recommended resources for the week

    References:

    https://academic.oup.com/eurjpc/advance-article/doi/10.1093/eurjpc/zwaa151/6105192

    Recommended resources:

    https://www.imdb.com/title/tt11382384/

    https://youtu.be/1rpFEVGJjtA

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme/

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

    https://www.instagram.com/ssdabel

    https://www.facebook.com/groups/sustainableselfdevelopment/

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/

  • Episode 54 of The Muscle Engineer Podcast is another episode with Ábel Csabai, which is part of a weekly – unnamed for now – segment we’re going to be doing together.

    Topics discussed:

    6:05 Why do we talk about genetics so often?

    32:50 The pros and cons of trying to "optimize" everyting

    36:36​ Body fat percentages and different people looking different at the same body fat level

    44:00​ P-ratio and the optimal body fat percentage for starting a "bulking" phase

    54:20​ Why taking advice from naturally lean people is often problematic

    1:03:03 Do we have disordered eating?

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme/

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    You can find Abel at:

    https://abelssd.com/

    Get all the previous podcast episodes:

    https://themuscleengineer.podbean.com/

  • Episode 52 of The Muscle Engineer Podcast is an end-of-the-year recap of 2020, featuring Ábel Csabai. Topics discussed:0:00 - how was 2020 in general?9:31 - How I got pretty lean for my birthday 20:26 - Motivations to stay lean 33:42 - Abel taking steps to fix his sleep 42:45 - Abel's upcoming video on muscular potential56:51 Greg Doucette, the new star of YouTube 1:02:10 - Things I changed my mind about- Time restricted eating 1:06:57 - Changes in Abel's fitness approach 1:09:58 - Lessons on coaching 1:16:14 - Lessons on creating YouTube contentIf you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme/

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandrasYou can find Abel at:https://abelssd.com/

    Get all the previous podcast episodes:

    https://themuscleengineer.podbean.com/

  • Episode 51 of The Muscle Engineer Podcast is yet another CoronaCast special, featuring Ábel Csabai. In this one we talk about the recent reopening of the gyms, and how likely they are to be closed again in the near future.

    We also talk about how different governments handled the pandemic, how our thoughts about COVID-19 have evolved since it got serious back in March, and some fitness related stuff as well. Enjoy!

    Topics discussed:

    3:14 Update’s on Abel’s gym situation

    6:45 How the world got separated based on how they handled COVID-19

    9:45 My personal issues, including our dog getting sick (and since then, sadly passing away)

    14:20 Lessons from the lockdown - the role of money and physical exercise

    23:45 Our opinion on COVID-19 and how it’s changed since March

    43:51 Physique update after the lockdown, perma-dieting and more

    1:05:43 Not following through with your goals, plans & correlations between fitness goals and other goals

    You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

    https://www.instagram.com/ssdabel

    https://www.facebook.com/groups/sustainableselfdevelopment/

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme/

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/

  • In episode 50 of The Muscle Engineer Podcast I am joined by UK physique coach Joe Jeffery to discuss the “best” way to use anabolic steroids. Of course, this is just for educational purposes, neither Joe nor I advocate using AAS’s, but if you do decide to do so, these are some considerations to take into account.

    Topics discussed:

    2:40 Brief mention of Joe’s TRT episode with the Muscle Mentors

    5:10 Laying the groundwork for the subject of the episode

    7:20 Oral only “cycles”

    11:45 How can non-testosterone derived compounds still shut down the HPTA axis

    19:30 Blasting and cruising, then coming off completely

    30:55 Fertility after long term AAS use

    33:00 Long term use of a low-ish dose of testosterone as a higher level “TRT”

    38:20 Using a lower amount to have the best benefit:risk ratio

    46:05 The correlation between serum T levels and muscle gains

    51:50 the classic 1996 Bhasin study

    Resources mentioned:

    https://soundcloud.com/user-807184081/guest-interview-17-dr-dean-st-mart-blasting-cruising

    https://soundcloud.com/user-807184081/guest-interview-18-joe-jeffery-the-safety-of-long-term-testosterone-replacement-therapy-use

    https://beastfitnessradio.libsyn.com/estrogen-roundtable-with-lyle-mcdonald-broderick-chavez

    https://www.nejm.org/doi/full/10.1056/nejm199607043350101

    You can find Joe at:

    https://joejefferycoaching.com/

    https://www.instagram.com/joejefferycoaching/

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/

  • Episodul 49 a podcastului The Muscle Engineer marchează premierea în română, invitata de astăzi fiind Mădălina Ungur, nutriționist-dietetician, absolventă a Universității de Medicină şi Farmacie "Iuliu Haţieganu" din Cluj-Napoca.

    În episodul de azi am discutat cum ni s-au părut anii de facultate, cât de bune au fost informațiile primite și ce „dispute” am avut cu profesorii când a venit vorba de „controverse” precum consumul de proteine sau suplimentarea cu creatină.

    Cei care vor să lucreze cu mine mă pot contacta pe email:

    andreiszotak@gmail.com

    Mă găsiți pe social media:

    https://www.instagram.com/szotaktme

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    Pe Mădă o găsiți pe:

    https://www.instagram.com/nutrimada11

    https://www.facebook.com/ungur.madalina

  • Episode 48 of The Muscle Engineer Podcast is another CoronaCast special, featuring Ábel Csabai. In this one we talk about our struggles during the lockdown, how and why I got fat, why 10.000 kcal challenges aren’t a challenge at all and more. Don’t miss out on a hilarious story Abel tells about his lowest point when it comes to emotional eating.

    Enjoy!

    You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

    https://www.instagram.com/ssdabel

    https://www.facebook.com/groups/sustainableselfdevelopment/

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme/

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/

  • Episode 47 of The Muscle Engineer Podcast is another CoronaCast special, featuring Ábel Csabai. In this one we mostly focus on nutrition, different approaches people can take and I go “all in” in critiquing Stephanie Buttermore’s strategies, which I consider irresponsible and short-sighted for many people.

    Enjoy!

    You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

    https://www.instagram.com/ssdabel

    https://www.facebook.com/groups/sustainableselfdevelopment/

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme/

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/

  • In episode 46 of The Muscle Engineer Podcast I welcome back Danny Lennon, for the third time, to discuss our current most interesting nutrition related topic – chrononutrition and how you should distribute calories throughout the day.

    Topics discussed:

    2:45 A general overview of chrononutrition

    12:15 Lifting weights, counting calories and monitoring physical activity and how that might impact food timing considerations

    25:20 Theoretical benefits vs the practical aspects of pushing calories towards the latter part of the day

    30:05 Can you use caffeine instead of food to entrain a healthy circadian rhythm?

    32:05 Early TRF vs a more balanced protein spread for muscle gain / fat loss

    42:50 COVID-19 and it’s impact on people’s schedule (shifting most towards a “later chronotype”)

    49:40 How can you determine what your real chronotype is?

    53:10 Final considerations for the lockdown

    56:50 Closing thoughts and take-aways

    Resources mentioned:https://academic.oup.com/jcem/article-abstract/105/3/e211/5740411

    https://www.thewep.org/documentations/mctq

    Related episodes:

    https://sigmanutrition.com/episode271/

    https://sigmanutrition.com/episode296/

    https://sigmanutrition.com/episode302/

    You can find Danny at:

    http://sigmanutrition.com

    https://www.instagram.com/dannylennon_sigma

    https://twitter.com/nutritiondanny

    https://www.facebook.com/sigmanutritionandperformance

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/

  • Episode 45 of The Muscle Engineer Podcast is another COVID-19 special featuring Ábel Csabai. We each give updates on the situation in our countries, detail our workout regimen and also offer some advice on what to buy the get the most out of your home workouts, alongside some uninformed opinions about the economic consequences of the lockdown.

    Enjoy!

    You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

    https://www.instagram.com/ssdabel

    https://www.facebook.com/groups/sustainableselfdevelopment/

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme/

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/

  • Episode 44 of The Muscle Engineer Podcast is a special episode with Ábel Csabai of The Sustainable Self Development Center. Given the current COVID-19 pandemic, we go over how we’re handling the situation, what we’re planning to do with our diets and workouts and more. Enjoy!

    You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

    https://www.instagram.com/ssdabel

    https://www.facebook.com/groups/sustainableselfdevelopment/

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme/

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/

  • Episode 43 of The Muscle Engineer Podcast is a meditation on this past year and a compilation of the top 19 things I learned – or rather, re-learned – about training, dieting and life in general.

    The lessons:

    Discipline equals freedom – everything you want is on the far side of hard workExtreme ownership – your circumstances are YOUR responsibilityWhat you most want is to be found where you least want to lookThe fool is the precursor to the saviorTell the truth; or at least don’t lieCompare yourself to who you were yesterday, not who someone else is todayYou can’t help someone who doesn’t want to be helpedThe loads you’re using are irrelevant if your execution is offProgressive overload (getting stronger in moderate rep ranges) is still key – use a logbook!There’s only so much volume you can do in any given sessionFind exercises that fit YOU and that can be progressed for a long timePeople should be much more afraid of undertraining than overtrainingGenetics are still key, and no amount of hard work will overcome themDrugs don’t just “only help a little”The key to long term weight loss / maintenance is a dietary approach (and a meal frequency) that YOU can actually enjoyThe more extreme your goals, the more extreme the sacrifices you have to make in returnHow many calories someone else eats is IRRELEVANT – move more if you want to eat moreTrain to get stronger / build muscle; diet to lose fatSleep is still the most potent ANABOLIC (legal) tool you have at your disposal; the more, the better

    “How do you help someone who’s lost? “ video (MUST WATCH! ) :

    https://youtu.be/JzkXZAD_cT8

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/

  • In episode 42 of The Muscle Engineer Podcast I welcome back my very first guest, Danny Lennon, this time around for a discussion about an essential part of MMA (a side interest of mine), namely weight cutting.

    Beside being the host of my #1 go-to nutrition podcast, Sigma Nutrition Radio, Danny is also an educator in the field and as a practician, works with elite combat sports athletes on the exact issue we’re discussing here.

    Topics discussed:

    4:32 The difference in muscularity between people who have similar “stats”

    8:25 Where is the sweet spot between muscle mass, leanness and cardiovascular conditioning; how to decide what’s the best weight class for an athlete?

    22:25 How far off the scale weight should you be 1 week out and where is that weight drop coming from?

    32:18 Difference in water intake between MMA vs bodybuilding peak weeks

    42:42 How much weight can you -or should you – cut in the last hours before weigh-ins?

    46:50 Rehydration / refueling - how much can you safely “regain” and what’s the most effective strategy?

    55:28 How to deal with anxiety and avoid being bloated before or during a fight?

    1:00:40 Would Danny get rid of weight cutting, or what changes he’d make?

    1:06:30 Closing thoughts on the episode

    You can find Danny at:

    http://sigmanutrition.com

    https://www.instagram.com/dannylennon_sigma

    https://twitter.com/nutritiondanny

    https://www.facebook.com/sigmanutritionandperformance

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/

  • In episode 41 of The Muscle Engineer Podcast I finally sit down with one of my earliest role models in the industry – Eric Helms.

    Eric has PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. Along with Greg Nuckols and Dr. Mike Zourdos, he created the monthly research review MASS (Monthly Applications in Strength Sports), which is my go-to resource for keeping up-to-date with the scentific literature. He is also the author of the Muscle & Strength Pyramid books, which are one of my top recommendations for people interested in dieting and training for bodybuilding.

    Topics discussed, with time stamps:

    5:30 What got Eric into bodybuilding / lifting weights and does he think the reason why people start lifting nowadays has changed?

    12:55 Why do most people quit the gym after a couple of months?

    19:20 How long should people train initially before deciding the gym is not for them?

    24:54 How can you manage social media and following others, while not feeling demotivated by your own progress in comparison

    38:14 Eric’s take on the notion that within 3-5 years you can be as big as you’re ever going to get vs the other view that natural bodybuilders need decades to build their best physique

    49:45 Once we’ve fallen in love with lifting, how can we prevent falling into the other extreme, where our whole identity is defined by our looks?

    1:02:35 Using steroids and other anabolic substances, to compensate for a lack of patience or willingness to work hard, or in an attempt to build a certain physique, to impress others

    1:20:30

    My biggest lessons from the episode

    You can find Eric at:

    https://3dmusclejourney.com/

    https://www.strongerbyscience.com/mass/

    https://www.instagram.com/helms3dmj/

    https://muscleandstrengthpyramids.com/

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/

  • In episode 40 of The Muscle Engineer Podcast I’m joined, once again, by fellow coach and podcaster Ábel Csabai of The Sustainable Self Development Center to talk about how he got into his best shape ever and what can you do to achieve the same.

    Topics discussed, with time stamps:

    2:10 Life in the last 6 months, and what made Ábel start a photoshoot prep?

    10:25 Why body fat / LBM math never works out and what are the causes of muscle loss during a deep end of a cut?

    19:30 Why knowledge isn’t the answer and what changed for Ábel since 2017?

    28:25 Justifying self-destructive behaviors and helpful eating habits during a dieting phase

    47:40 How can you manage emotional impulses / cravings?

    55:43 How did strength levels hold up during the cut?

    59:43 How has life changed? Do women want to constantly rape you once you’re very lean?

    1:01:50 Our skewed perception of what’s a “good physique” – regular people vs world class natural pros vs movie stars

    1:10:10 Closing thoughts

    You can find Ábel at:https://www.youtube.com/channel/UCzGVKv513I6Zb0u3mLsL_7w

    https://www.instagram.com/ssdabel

    https://www.facebook.com/groups/sustainableselfdevelopment/

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme/

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/

  • In episode 39 of The Muscle Engineer Podcast I welcome back Triage Method co-founder Gary McGowan aka SkinnyGaz.

    Topics discussed with time stamps:

    4:00 Gary’s thoughts about physiotherapy school, overall experience, likes, dislikes

    10:18 Foam rolling, cupping, other “recovery methods” and the notion that “If high level athletes do it, it must be good. “

    17:10 If you expect something to help, it probably will

    26:53 Heel elevation during squats – why can it be beneficial?

    49:33 Spinal flexion under load – “stiff vs mobile spine” theory

    1:00:00 Cervical extension during squats - does it really “shut off” the glutes? Should we cue looking down during squats and deads?

    1:15:05 Key lessons from this episode

    Join the FREE Triage Method Facebook group:

    https://www.facebook.com/groups/triagemilitia/

    You can find Gary at:https://www.facebook.com/triagemethod/

    https://www.instagram.com/skinnygaz/

    https://www.instagram.com/triagemethod/

    https://triagemethod.com/

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme/

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

  • Episode 38 of The Muscle Engineer Podcast is a re-upload from The Science To Muscle Podcast, where I was invited to speak on a variety of training related topics. I had a lot of fun recording this and hope you’ll enjoy it too.

    Topics discussed with time stamps:

    3:18 – Experience as an intern with Renaissance Periodization and Dr. Mike Israetel

    5:20 - Volume prescription for online and in-person clients

    8:10 - Adding sets throughout a mesocycle

    11:20 - Jordan Peters as an example of being open minded in the fitness industry

    15:20 - Prescribing RIR to clients

    21:30 - The effective reps model and the recent article by Greg Nuckols

    30:30 - Current trends in training frequency

    32:00 - Why people use steroids and their effectiveness

    41:30 - Considerations on the mechanics of different movements

    57:10 - Exercise order based on resistance profile

    1:06:30 - Exercise selection for back training

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme/

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    You can find Marco at:

    https://www.instagram.com/marco.sterpa/

    https://www.science2muscle.it/

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/

  • Just noticed I past the 2000 day mark on Myfitnesspal , so I figured I'd share some key insights, lessons and patterns I noticed throughout the years.

    There is an IGTV episode on my profile, if you want a video version.

    If you want to apply for online coaching, email me:

    andreiszotak@gmail.com

    Say “Hi” on social media:

    https://www.instagram.com/szotaktme/

    https://www.facebook.com/szotaktme

    https://www.facebook.com/szotakandras

    Get all the previous podcast episodes:

    http://themuscleengineer.podbean.com/