Rich Salke returns to share clear, science‑grounded nutrition principles that actually work in the real world. Drawing on decades as a competitive bodybuilder, university lecturer, and trainer to elite professionals, he explains how to set calories and protein, what to prioritize for fat loss without losing strength, and how to pair simple meal structure with the right training. We cover common mistakes (and easy fixes), sustainable habit building, and how to adapt your plan when life gets busy. If you want a practical way to eat for health, performance, and long‑term consistency, this conversation delivers. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep163
ABOUT THE GUEST
Rich Salke is a longtime bodybuilder, lecturer in Kinesiology, and performance coach who has worked with tactical and high‑performance populations.
WHAT YOU’LL LEARN
How to set calories and protein for body composition without complex tracking
The biggest diet mistakes lifters make—and simple fixes that stick
Ways to organize meals around training for energy, recovery, and adherence
How to align nutrition with strength, cardio, and lifestyle constraints
KEY TOPICS
Sustainable fat loss while preserving lean mass
Meal timing around workouts and workdays
Adjusting plans during plateaus or heavy training cycles
QUICK ANSWERS
Q: What’s the fastest way to improve diet quality?
A: Center each meal on lean protein, add produce, and preset portions for carbs and fats to match activity.
Q: How much protein should lifters eat?
A: A practical target is 0.7–1.0 grams per pound of goal body weight per day, spread across 3–5 meals.
Q: Do refeed days help fat loss?
A: They can support adherence and training quality, but only if weekly calories remain in a modest deficit.
SHOP THE EPISODE
Adjustable Dumbbells (home or small spaces)
https://www.ironcompany.com/pro-50-adjustable-dumbbell-set-for-home-gyms-powerblock-504-00110-01?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep163
IRON COMPANY Urethane Hex Dumbbells (commercial durability)
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep163
Weight Benches (flat, incline, FID)
https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep163
Cardio Equipment (treadmills, bikes, rowers)
https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep163
Dumbbell Racks (safe, space‑efficient storage)
https://www.ironcompany.com/strength-training-equipment/fitness-equipment-storage-racks/dumbbell-racks?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep163
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep163