Iron Culture presented by MASS13 Nov 2025

Ep 353 - How To Actually Embrace Long-Term Dietary Changes

In this conversation, Eric Helms reflects on his recent competition experience, discussing the nostalgia of returning to a familiar stage and the significance of competing at a pro level. He emphasizes the importance of mindset during contest prep and the challenges of transitioning from a dieting phase to maintenance. The discussion also covers the psychological aspects of maintaining weight loss and the need for a lifestyle that supports health and fitness. Eric shares insights on setting realistic goals and the importance of community in the bodybuilding journey. In this conversation, Trexler and Helms delve into the complexities of dieting, weight maintenance, and the psychological challenges that accompany lifestyle changes. They discuss the importance of acceptance and compromise in post-diet life, the struggle of reintegrating comfort foods, and the need for empathetic approaches to dieting. The dialogue also touches on social eating dynamics and practical tips for navigating dietary choices in group settings, emphasizing the importance of self-awareness and honest conversations about food and lifestyle.

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Chapters:
00:00 The California Muscle Mayhem Experience
8:20 Personal Reflections
15:40 Discussion on Food Choices and Post-Competition Plans
24:38 Post-Diet Mentality and Maintenance Challenges
44:13 Finding Balance in Dietary Lifestyle Changes
58:39 Making Goal-Directed Food Choices
1:08:57 Striking a Balance With Step Counts
1:10:50 Energy Expenditure Scaling By Body Weight/Size
1:13:32 When People Criticize Your Dietary Choices

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BONUS - Drop Sets & Myo-Reps: The Best Way to Use Them (w/ Eric Helms & Steve Hall)

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9 Sep 1h 6min

Ep 388 - What Most Bodybuilders and Their Coaches Miss (ft. Richard Collins)

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Ep 387 - Energy Cost of Building Muscle

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26 Aug 1h 2min

Ep 386 - Sleep, Hypertrophy, and Creatine

Trexler and Helms dig into sleep and how it intersects with body composition and supplementation. They open on the sleep-and-lifting landscape, then work through the frequently cited 2010 study on ins...

20 Aug 1h 19min

Ep 385 - Do Studies on Untrained Lifters Apply to Trained Lifters?

Trexler and Helms dig into Helms's new MASS article, "Are studies on untrained lifters irrelevant to trained lifters?" It's built around a new umbrella review by Andy Fry and colleagues. The recurring...

12 Aug 1h 18min

BONUS: Bulking Is Dead - Eric Helms & Steve Hall

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5 Aug 1h 15min

Ep 384 - Is Ultrasound Lying About Your Gains?

A methods-focused episode about how muscle and body-composition measurements can mislead you when reading the research. The main event is a new Balshaw and colleagues paper concluding that ultrasound ...

29 Juli 1h 22min

Ep 383 - Q&A: Imbalances, Fatigue, & REDs

In today's Q&A episode, the Erics work through a few listener questions. First they tackle upper/lower body imbalance — why lagging body parts usually call for improving training quality before adding...

22 Juli 1h 5min