Hello and welcome to another episode of Sigma Nutrition Radio. I am your host, Danny Lennon,

head of Performance Nutrition here at Sigma, Nutrition

and Performance. This is episode 139 of the podcast, and this is another solo episode, a shorter

format show in which I take a specific topic and delve into some of the either evidence

around that, some of the

issues with practical application, or what I feel is something that we can confidently conclude

on that topic or just some key takeaway points.

And I think maybe the best way to get some of that valuable information across to you is

just to do it through listener questions.

And so I've been taking listener questions either through social media or email or just people submitting them through various places online.

And so each week I'm going to pick one that I think brings up an interesting topic and just give some of my thoughts on that. So for this

week's question, it was once submitted by Vinnie Rosso on Facebook a while back. And his question was,

how do you use rest or days off or diet breaks when prepping competitors for a competition?

And so I wanted to take this because it brings up the whole area around diet breaks,

around using, say, periodic refeeds or just days away from the diet,

or bringing calories, say, back up during a fat loss phase.

While the question that Vinny brings up is related more to

contest prep specifically, for that, I would just steer people towards just checking out some

the stuff that 3D muscle journey have put out on that area. Alberto Nunes in particular has

discussed this quite a bit, as well as the other coaches

there as well. So if you're looking specifically at bodybuilding contest prep, then I just

divert you to those guys because they are the experts in that area. So what I'm going to do is try

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