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Luke Tulloch Podcast

Luke Tulloch Podcast

By Luke Tulloch

Fitness industry myth busting, physiology lessons and tips for personal trainers and fitness enthusiasts.
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Eugene Teo

Luke Tulloch PodcastJan 30, 2020

00:00
39:44
Customize Your Training Frequency
Dec 11, 202316:45
How rest between sets affects muscle growth
Nov 27, 202314:15
Build muscle in half the time

Build muscle in half the time

I'm back

Nov 13, 202318:17
How to understand research
Sep 06, 202224:37
Choosing the right exercise
Aug 29, 202217:46
How to Recomp
Aug 02, 202222:22
How do you know when to change exercises?
Jun 07, 202224:56
Recomping, EAAs, calisthenics and more

Recomping, EAAs, calisthenics and more

I have a new instagram account: @coachluketulloch

I've been answering questions on my stories and thought I'd do a podcast to go a little more in depth on some of them. Enjoy!

May 19, 202221:16
Progressive overload
Feb 09, 202221:27
Should you train to failure?
Dec 14, 202125:33
Confusing fitness terms
Nov 16, 202129:05
Dealing with pain and injuries
Oct 19, 202142:52
Exercise selection and writing your own program
Oct 06, 202122:52
Training volume, self-efficacy, signals for muscle growth, circadian rhythm...
Jul 26, 202135:46
How to set better goals
Jun 23, 202130:23
Listener Q&A - pre/post workout meals, minimising fat gain when bulking, what fat sources to eat...

Listener Q&A - pre/post workout meals, minimising fat gain when bulking, what fat sources to eat...

Welcome to another listener Q&A. You can submit your questions at the Google form here.

If someone prefers to eat more carbohydrates in his/her diet after setting up protein , what should be the fat sources for completing a minimum requirements?

I was just wondering if it’s important to have both a pre and post workout meal and what the timing windows are? I train at 6am and sometimes struggle later in the day as I use so many calories up before mid morning! Is this necessary and which of the two meals is a non negotiable ?

When building is it better to gradually increase calories (vs faster) to minimise fat gain?

Podcast: How much do you need to eat to grow?

How do you recommend sugar fits into macros? Just minimise it?

My question is - please can you talk me through how to brace your core for lifts? When i tense my abs for certain exercises it feels like my lower back is hurting and I find the lift harder.

Melbourne strength culture video on bracing

If going highly over on calories in a building phase for a couple of days and body feeling terrible, what would you do? Cut back a little for a few days?

Jun 15, 202119:07
Got a question for me? Check the description of this episode.
Jun 14, 202101:05
Clearing Up Training Fatigue
May 10, 202125:46
Austin Current - Science of Strength Training: educate, don't belittle
Apr 08, 202101:23:13
Changing my mind on free weights vs machines, intuitive eating, weekly set volume...
Mar 08, 202123:07
Changing my mind on juicing, carbs, push/pull ratio, and what makes a good coach
Feb 22, 202120:48
Listener Q&A - health at every size, hitting protein in a deficit, periodisation...

Listener Q&A - health at every size, hitting protein in a deficit, periodisation...

Questions answered:

How do we differentiate quality research from BS?

How does periodisation work?

Is there any research suggesting what the optimal surplus range is for muscle building?

do you think it's necessary to spend a degree of time in a commercial gym working with gen-pop clients even if that isn't your long-term goal?

Hitting protein in a deficit - is it a problem if I undershoot sometimes?

How much protein is too much?

Research on hormonal birth control and gains?

Thoughts on HAES and intuitive eating

100kg person on 800kcal - what to do

Should we account for physical activity in our daily cals?

Are EAAs useful to supplement?

Does digestive health affect calorie needs?

NEAT

Calorie deficits as an athlete, especially as it relates to injury risk

How to slim the legs?

Studying a PhD, dieting and training at the same time

Feb 08, 202129:03
The first step to getting results: awareness
Feb 01, 202114:37
Listener Q&A - micronutrition for fat loss, how to know you're gaining muscle, how to grow an online coaching business...

Listener Q&A - micronutrition for fat loss, how to know you're gaining muscle, how to grow an online coaching business...

I answer your questions!

Science of Fitness 2021 is opening its doors within the week.

Tap here and join the mailing list at www.luketulloch.com to learn more.

- Do you believe that the quality of food has an affect on losing body fat easier than less nutritional food?

- How best to know if you are effectively building muscle in a building phase.

- Currently teaching spin classes on top of my weight training. Will I lose muscle?

- What one piece of advice would you give a coach to have a successful online business?

- Is a deload week important after 6-12 weeks of training ? What happens if I train one year without having deload day or week?

- Is it truly just CICO for menopausal women?  When sleep is affected, stress levels are higher etc.

- During my sleep my Fitbit shows that I wake up a lot, and I am only getting max 1 hour sleep of deep sleep. My question is how to I improve my quality of sleep when I am sleeping?

- If the goal is fat loss, is there a potential benefit to doing low intensity cardio after resistance or high intensity interval training (on the assumption that the latter options may increase lipolysis and the former would then oxidise the fatty acids)?

- Is training on very low cal/fasting days a good idea? Not getting enough protein and lower energy?


Jan 13, 202121:59
Meal timing - updated!
Dec 15, 202024:11
Austin Current - mindfulness, constraints and ROI
Dec 03, 202001:16:14
Do you even need to weigh yourself?
Oct 21, 202015:41
How to measure your progress without fear of the scales
Oct 03, 202021:22
Training Volume - what you might have missed
Sep 18, 202015:45
David Grey - give 'em what they're missing
Aug 31, 202001:02:19
Soph Allen - Mindset, Mindfulness and Authenticity
Aug 25, 202056:56
Lyndon Purcell - the new era of coaching, learning, the changing world
Aug 18, 202001:23:29
Will Berkman
Jul 15, 202001:11:50
Concurrent training
Jun 15, 202032:33
Turns out moving to Sweden is hard...
Jun 09, 202005:00
How much do you need to eat to grow?
May 15, 202021:42
Satiety index, BMI and glycemic index
Apr 16, 202026:07
Will Crozier
Apr 05, 202050:23
Guided meditation - 15 minutes

Guided meditation - 15 minutes

This is a guided meditation based on the UCLA Health guided meditations (https://www.uclahealth.org/marc/mindful-meditations, All meditations by MARC's Director for Mindfulness Education, Diana Winston).

I made some minor omissions in the language to suit my preferences, but otherwise followed the published transcripts.

www.luketulloch.com

Apr 02, 202015:19
Making the most of the COVID-19 situation
Mar 19, 202016:51
Logical Fallacies
Mar 02, 202024:59
No More Faking It
Feb 19, 202014:44
Jordan Shallow
Feb 06, 202046:27
Eugene Teo
Jan 30, 202039:44
Jamie Smith
Jan 26, 202001:10:01
Ben Pakulski
Jan 19, 202044:18
Energy cost of exercise

Energy cost of exercise

How do we know how many calories we use during exercise? Can we use heart rate to work it out? What about your Fitbit or cardio equipment - can they tell you how many calories you're burning? Learn about how temperature, your shoes and your exercise intensity affect the energy cost of training.

luketulloch.com

Jan 05, 202034:51
Year in review
Dec 26, 201923:31
Holiday eating tips

Holiday eating tips

These are some things I do when I have a big event coming up and I know there will be a lot of tasty food. The gist of the video is to plan ahead by simulating potential problems and solve them ahead of time. The holiday period is obviously a trying time for people trying to stay in shape, so it's worth taking the time to come up with a plan around this period. Unfortunately, much of the annual weight gain we experience throughout our lives occurs over the Christmas break, and continues to accumulate over decades. I have a post encouraging you to use this period as an opportunity to practice flexible eating, which includes some self-control. 

Dec 23, 201908:54
Potential deficiencies in plant-based diets
Dec 18, 201926:30