Rich Salke on Evidence‑Based Nutrition, Fat Loss for Lifters & Coaching Realities

ABOUT THE GUEST
Rich Salke is a veteran bodybuilder, university lecturer, and strength coach who has advised competitive lifters and tactical professionals on performance nutrition and resistance training.

WHAT YOU’LL LEARN

A simple, defensible way to set calories and protein for fat loss while keeping strength.

How to use strength training and structured cardio together to drive body‑composition change.

The role of recovery (sleep, stress, deloading) in avoiding stalls and burnout.

Which supplement and diet myths to ignore—and what actually matters day to day.

KEY TOPICS

Calorie control and protein sufficiency for preserving lean mass.

Progressive resistance training with planned fatigue management.

Cardio periodization that supports fat loss without compromising lifting performance.

QUICK ANSWERS
Q: What is the most important nutrition factor for fat loss?
A: Maintaining a consistent calorie deficit while keeping protein high enough to preserve lean mass is the primary driver; the exact numbers depend on body size, activity, and goals.

Q: How much protein should most lifters aim for when cutting?
A: Many lifters do well in the ~0.7–1.0 g per pound of goal bodyweight per day range, adjusted for training volume, body composition, and digestion tolerance.

Q: How should I combine cardio with strength work?
A: Keep 2–4 weekly cardio sessions in non‑interfering zones (e.g., easy steady state or short intervals) around your key lifts, and progress duration or intensity gradually.

SHOP THE EPISODE
Performance Eating for Power Training (nutrition framework)
https://www.ironcompany.com/blog/performance-eating-power-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

Post‑Workout Replenishment for Weight Training (what to eat after lifting)
https://www.ironcompany.com/blog/post-workout-replenishment-weight-training?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

Cardio Training Periodization (plan conditioning without killing gains)
https://www.ironcompany.com/blog/cardio-training-periodization?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

Free Weights — Dumbbells, Barbells, Kettlebells
https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

Weight Benches — Flat/Incline/Utility
https://www.ironcompany.com/strength-training-equipment/weight-benches?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep173

IRON COMPANY — gym equipment & gym flooring (trusted since 1997)

Start here (podcast hub + resources):

https://www.ironcompany.com/podcast

Shop equipment:

• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment

• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights

• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring

• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment

Training guides:

https://www.ironcompany.com/articles

Government & GSA buyers:

https://www.ironcompany.com/gsa-and-cmas-bid-information