Ep 121: Eric Helms on How to Get Ripped Without Tracking

Do you know how to adjust your diet and training based on your needs and biofeedback? Do you know the role of protein in body composition? Learn more about this and more from today’s guest, Dr. Eric Helms! Fresh off of earning his WNBF Pro Card, he joins me for the second time despite his busy contest schedule. The last time Eric was on the show, we discussed balancing strength and physique goals, programming for lifters at different experience levels, self-determination theory and motivation, and optimal protein sources. Eric Helms is a titan in the bodybuilding and nutrition world. He is a researcher, author, and coach specializing in physique and strength sports. Eric has a PhD in strength and conditioning and is a competitive natural bodybuilder and powerlifter. He co-founded MASS Research Review and is the Chief Science Officer of 3D Muscle Journey. Today, we’re going to get caught up on his recent exploits in the bodybuilding world and then dive into some of the nuances of nutrition and training, from levels of tracking and flexible dieting to macro splits to mini-cuts. We’ll also get into training volume, autoregulation, and whatever else we have time for. __________ Click here to apply for coaching! __________ Today you’ll learn all about: [2:09] Update on contest season [16:08] Levels of diet tracking from beginner to advanced [26:33] Tracked approach towards a fat loss journey [32:36] Diet tracking from intermediate to athlete or competitor level [38:20] Very high protein and low carb strategy [45:52] Two-year nutrition cycle structure for moderate experience [52:30] Ratios for cutting or maintenance [55:56] Evaluating training to optimize for muscle gain [58:21] Finding the individualized training volume [1:02:47] Where to find Eric [1:04:01] Outro Episode resources: Ep 72: Balancing Strength, Physique, Recovery plus Animal vs. Plant Protein with Eric Helms 3DMJ Vault – Bodybuilding Program Design to learn how to build your own customized training split IG – @helms3dmj Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram