3D Muscle Journey

Brian and Eric address many common questions and misunderstandings around body fat set points. Is it possible to change your set point? Are your genetics really the thing holding you back? Along with answering these two questions, Brian and Eric discuss leptin, modifying your environment, metabolic adaptation, low energy availability, some really interesting research on the Amish, and a lot more. This episode is full of takeaways for both competitors and noncompetitors. Timestamps 0:00- Introduction 2:24- The lipostatic model, leptin, and the duel intervention point model 12:35- Is it possible to change your set point? 23:56- Modifying your environment 34:30- Capitalize on the time period you are motivated 38:45- Overshooting and metabolic adaptation 46:48- What is low energy availability? 48:50- At what body fat percentage should experienced competitors be at in the offseason? 1:01:32- Living life slightly below your lower intervention point 1:08:00- What is a healthy body fat percentage? 1:13:44- Where you make the best progress in regard to the rate you put on muscle might not be where you want to be Selected Links From This Episode Nutrition Fundamentals For Lifters (Vault Course)- https://www.3dmjvault.com/courses/nutrition-fundamentals-for-lifters Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 2023 International Olympic Committee’s (IOC) Consensus Statement On Relative Energy Deficiency In Sport (REDs)- https://bjsm.bmj.com/content/57/17/1073 Thanks for listening to The 3D Muscle Journey Podcast 💪  SIGN UP FOR ONE-ON-ONE COACHING SERVICES - ⁠⁠⁠https://3dmusclejourney.com/coaching/⁠⁠⁠ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - ⁠⁠⁠https://www.3dmjvault.com/bundles/vip⁠⁠⁠ Watch our show on YouTube - ⁠⁠⁠https://www.youtube.com/team3dmj

Amanda, Alberto, and Eric discuss disordered eating, eating disorders, body-image concerns, and how they relate to both competitive physique athletes and noncompetitors. They talk about common issues they see and how they deal with them, the importance of framing, the influence of biology, research on tracking and physique checking, and a lot more. The same behaviors can be facilitative or debilitative depending upon how they are framed and what they result in in someone’s life. Timestamps 0:00- Introduction 3:06- Scope of practice 7:13- Some of the most common issues Alberto sees and how he deals with them 27:30- The way we frame things is extremely important 29:46- Is the coping mechanism facilitative or debilitative 36:10- Clinical definitions 40:15- Research on tracking and physique checking on disordered eating and eating disorders 49:25- The influence of biology 57:43- Orthorexia 1:02:27- How Amanda deals with nonclassified disordered eating 1:09:59- Bodybuilding and competing for those who have been diagnosed with an eating disorder in the past or are in the process of recovering Selected Links From This Episode Nutrition Fundamentals For Lifters (Vault Course)- https://www.3dmjvault.com/courses/nutrition-fundamentals-for-lifters Minnesota Starvation Experiment- https://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment Amanda’s Email- amirizo027@gmail.com Amanda’s Instagram- @rizo_amanda_ Thanks for listening to The 3D Muscle Journey Podcast 💪  SIGN UP FOR ONE-ON-ONE COACHING SERVICES - ⁠⁠https://3dmusclejourney.com/coaching/⁠⁠ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - ⁠⁠https://www.3dmjvault.com/bundles/vip⁠⁠ Watch our show on YouTube - ⁠⁠https://www.youtube.com/team3dmj

Brad, Jeff, and Brian discuss what the ultimate goal of a person’s training should be if their primary goal is muscular hypertrophy. The coaches talk about when to add volume and when to wait, slower reps versus faster reps, training volume across a training career, longevity, and caution against putting the numbers ahead of the stimulus. Progression should be dictated by the rate you’re adapting and not something that should be forced. ------------------------------ Timestamps 0:00- Introduction 1:30- What Jeff has observed about his volume and absolute strength over his training career 8:01- The ultimate goal of training when primarily training for hypertrophy 19:45- Progression should be dictated by the rate you’re adapting and not something that should be forced 32:08- Slower rep tempo vs. Faster rep tempo 47:44- Will performing high amounts of volume come at the expense of longevity? 50:12- Practical takeaways 59:08- Assessing plateaus ------------------------------ Selected Links From This Episode Pro Bodybuilder Case Study (Vault Course)- ⁠https://www.3dmjvault.com/courses/pro-bodybuilder-case-study⁠ ------------------------------ Thanks for listening to The 3D Muscle Journey Podcast 💪  SIGN UP FOR ONE-ON-ONE COACHING SERVICES - ⁠https://3dmusclejourney.com/coaching/⁠ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - ⁠https://www.3dmjvault.com/bundles/vip⁠ Watch our show on YouTube - ⁠https://www.youtube.com/team3dmj

Eric, Alberto, and Brad discuss the things they feel every powerlifter who wants to be successful needs to understand. The coaches talk about how beneficial being intentional with your nutrition can be and a few simple nutritional strategies they recommend. Other topics discussed include, the best way to make weight for a meet, the coaches’ thoughts on cutting to make a weight class early in your powerlifting career, and the ideal situation to be in from a nutritional perspective as you’re getting close to meet day. ------------------------------ Timestamps 0:00- Introduction 8:20- There is a cost to cutting down to make a weight class early in your powerlifting career 20:44- What the coaches have observed with their performance in the gym and recovery as they’ve gotten older 29:28- Some of the first nutritional changes Alberto has his powerlifters make 44:54- Develop structure for how you eat throughout the day 48:51- Making weight 1:00:50- The benefits of having good nutritional habits year-round versus only when you’re cutting for a meet 1:11:27- Key performance indicators ------------------------------ Selected Links From This Episode Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass ------------------------------ Thanks for listening to The 3D Muscle Journey Podcast 💪  SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Andrea, Brian, and Jeff conduct an audience-supplied Q and A session. Topics include maximizing muscle growth, how to track volume, what you can do if you’re afraid of gaining body fat after your competitive season, and a lot more. Timestamps 0:00- Introduction 2:24- How to grow maximally versus slowly and how to tell the difference 13:07- How to balance lifting with other forms of physical activity like running, cycling, basketball, etc. 21:48- If you aren’t working with a coach, how can you know if you’re lean enough to stop dieting and ready to step onstage 35:35- How should you count volume from compound exercises? How should you count volume from myo-rep sets? Does one set of myo-reps equal one traditional set? 42:55- Why your weekly volume, in terms of sets per week, might actually go *down* over your career 51:26- Andrea and the coaches’ advice on what you can do if you’re afraid of gaining body fat after you finish your competitive season Selected Links From This Episode Team 3DMJ’s Instagram Account- @team3dmj Team 3DMJ’s YouTube Channel- ⁠https://www.youtube.com/@Team3DMJ⁠ Team 3DMJ’s Twitter/X Account- @team3dmj Personalizing Your Program (Vault Course)- ⁠https://www.3dmjvault.com/courses/personalizing-your-program⁠ The Vault- ⁠https://www.3dmjvault.com/bundles/vip⁠ Pro Bodybuilder Case Study (Vault Course)- ⁠https://www.3dmjvault.com/courses/pro-bodybuilder-case-study⁠ The Recovery Diet (Vault Course)- ⁠https://www.3dmjvault.com/courses/the-recovery-diet⁠ 3DMJ’s Website- ⁠https://3dmusclejourney.com/⁠ Thanks for listening to The 3D Muscle Journey Podcast 💪  SIGN UP FOR ONE-ON-ONE COACHING SERVICES - ⁠https://3dmusclejourney.com/coaching/⁠ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - ⁠https://www.3dmjvault.com/bundles/vip⁠ Watch our show on YouTube - ⁠https://www.youtube.com/team3dmj

In this eye-opening episode, Eric and Steve do a deep dive on the risks of testing new supplements, how you can help ensure the supplements you take are high-quality, and the supplements they use and recommend. Along with discussing the effectiveness of various supplements, the coaches go through the research showing just how common supplement contamination really is. Timestamps 0:00- Introduction1:00- Steve’s training on the use and role of supplements in our diet6:57- What’s the harm of testing supplements?16:49- How supplements are or aren’t regulated19:57- Third-party-tested supplements27:26- Does the supplement improve the specific outcome you care about36:31- What are licensed ingredients?39:30- The supplements Eric and Steve take and recommend45:22- Mercury poisoning48:42- BCAAs54:55- Supplements are marketed as more important than they really are1:01:59- Protein spiking Selected Links From This Episode The Physique Photo Guide (Vault Course)- https://www.3dmjvault.com/courses/physique-photo-guide 3DMJ Podcast Episode #158: Plant-Based Nutrition for Lifters- https://www.youtube.com/watch?v=2jDGAxY0APM Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Dietary Supplement and Food Contaminations and Their Implications for Doping Controls- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7466328/ Dietary Supplements as a Major Cause of Anti-doping Rule Violations- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8990797/ Steve’s Website- http://stevetaylorrd.com Steve’s Instagram- @stevetaylorRD Steve’s YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ Steve’s Facebook Page- https://www.facebook.com/stevetaylorRD Steve’s Mailing List & Newsletter- http://eepurl.com/diZ6Gz Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj

Brad, Alberto, and Jeff discuss the weird and sometimes scary things that happen when we push our bodies to the extreme. The coaches share crazy things they have seen and had happen to them during prep. Timestamps 0:00- Introduction2:30- What happened when Jeff was vitamin K deficient during one of his preps19:55- A time when Jeff’s dedication and discipline were too extreme28:43- You can do everything right and still have issues36:26- Brad’s fears around prepping this year after not having prepped for 10 years46:02- Why Brad and Alberto want to prep this year57:51- Final thoughts Selected Links From This Episode The Physique Photo Guide (Vault Course)- https://www.3dmjvault.com/courses/physique-photo-guide The Vault- https://www.3dmjvault.com/bundles/vip Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj

Brian, Jeff, and Brad discuss how to be compliant with your plan so you can achieve your goals. Timestamps 0:00- Introduction1:53- How to navigate food prepared by family when prepping8:46- The importance of a good setup20:41- Have the coaches ever been perfectly compliant with their plan for an entire prep?38:59- Things the coaches have seen that can lead to underreporting43:46- Working with someone who is serious, but not that serious52:46- Working with athletes who are overzealous1:03:18- Lowering volume1:06:32- Working with athletes who want to compete, but are afraid to because conditions aren’t perfect Selected Links From This Episode Injury Reduction & Management Q&A Collection (Vault Course)- https://www.3dmjvault.com/courses/injury Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj

Jeff and Alberto discuss how they’ve helped and pushed each other, how they go about their bodybuilding differently, and how to get the most out of your bodybuilding journey. Timestamps 0:00- Introduction8:55- The more intrinsically rewarding you keep your bodybuilding the more likely you are to stick around26:21- The things bodybuilding helped the coaches figure out about themselves and correct38:31- Why Alberto wants to continue competing Selected Links From This Episode Injury Reduction & Management Q&A Collection (Vault Course)- https://www.3dmjvault.com/courses/injury Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj

Brian, Brad, and Alberto discuss why getting yourself in a good position to prep is so important, what a good starting position looks like, and what they are currently doing to prepare for their 2024 season. Timestamps 0:00- Introduction3:28- What Brad is doing to prepare for his 2024 season8:42- Brian’s plan for his 2024 season12:08- Alberto’s plan for his 2024 season14:56- The importance of getting yourself in a good position to start prep35:00- The goal is not to empty the tank37:23- Do the coaches plan on competing more often now that they’re more experienced?41:50- New strategies the coaches are thinking about incorporating in their upcoming prep58:53- Advice for those prepping in 2024 Selected Links From This Episode Prep Positioning (Vault Course)- https://www.3dmjvault.com/courses/prep-positioning The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet The Vault- https://www.3dmjvault.com/bundles/vip Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj

Brad, Eric, and Alberto discuss how as a bodybuilder becomes more ingrained in the bodybuilding lifestyle, the structure of their contest preps and the structure of their offseasons start to become more and more similar. Timestamps 0:00- Introduction2:51- Where is a good place to start when building your default diet?6:17- What Eric and Alberto’s offseasons looked like 10+ years ago compared to what they look like now16:43- Brad’s thoughts on the importance of having structure22:22- How you can tell if you have a solid structure and if it’s working26:05- Does Alberto focus on establishing a good structure when he is working with someone who hasn’t competed yet or is a first-time competitor?35:23- What your plate should look like42:07- Understanding macros works synergistically with having a meal plan53:11- Recovery phases should get easier over time55:49- Practical takeaways Selected Links From This Episode The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet The Vault- https://www.3dmjvault.com/bundles/vip Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj

Eric, Brian, and Nick have an in-depth discussion about purposefully altering range of motion to get bigger, stronger, and rehab an injury. Timestamps 0:00- Introduction2:22- Is more range of motion always better? Does increasing range of motion guarantee a reduction in joint pain?11:23- Modifying range of motion for powerlifting23:25- Modifying range of motion for bodybuilding39:18- Lengthened partials1:06:19- Strategies Nick uses to get injured powerlifters back on the platform1:16:03- Manipulating range of motion to enhance performance in powerlifting Selected Links From This Episode The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet Nick’s Website- https://www.strengthtogetheronline.com  Nick’s Instagram- @nicklicameli Nick’s YouTube Channel- https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj

Jeff and Eric discuss what they have had to do to continue to improve their physiques as advanced athletes. The coaches also share strategies other advanced athletes can use to continue making progress as well. Timestamps 0:00- Introduction6:40- Eric had to wait 3.5 years to see if what he was doing was working13:08- What Eric did between his last bodybuilding season and the one he is currently in to improve his delts27:56- How Eric is going to improve the muscles he wants to improve while keeping his joints healthy and managing overall fatigue31:31- The importance of working on your posing36:55- How Jeff made the biggest changes in his physique as an advanced athlete49:59- How much more progress does Eric think he can make now that he’s 40?54:04- Experience gives you confidence58:09- Why the majority of Eric’s training is done on machines1:00:55- Does an advanced athlete need to be in a large surplus to make progress?1:10:23- Misconceptions related to age Selected Links From This Episode Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching/ Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj

Jeff and Alberto discuss common and unique scenarios they see when working with athletes. The coaches talk about how they work with athletes as well as the motives and mindsets they like to see. Timestamps 0:00- Introduction11:10- Taking things off people’s to-do list14:10- Helping people work on the things they aren’t good at20:38- The hardest athletes for the coaches to work with29:36- The importance of being coachable32:01- Competing for the challenge of the process and what you will learn46:30- Final thoughts Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching/ Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj

Andrea, Brian, and Eric conduct an audience-supplied Q and A session. Question topics range from supplementation, to bulking, exercise technique, diet breaks, rest-period length, and more. Timestamps 0:00- Introduction2:32- Do you still get benefits from supplementing with creatine if you don’t take it consistently? How much of a difference does supplementing with creatine make?14:49- What’s a good ratio of fat to muscle gained on a bulk? Does this ratio change as someone gets older?26:16- What is the highest number of compound exercises you should do per muscle group in one training session?36:59- What are the coaches’ thoughts on long-term gaintaining vs. bulk and cut cycles?46:14- Romanian deadlift vs. Stiff leg deadlift54:05- How long should a diet break be?58:54- What are the coaches’ thoughts on using your heart rate to determine the length of your rest periods?1:04:18- What are the coaches’ thoughts on training 7 days per week? Selected Links From This Episode Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design 3DMJ Instagram Account- @Team3DMJ 3DMJ Podcast Episode #193: Programming Considerations- https://www.youtube.com/watch?v=-dSXTO_5L8I&t=1s The Lifting Library (Vault Course)- https://www.3dmjvault.com/courses/lifting-library 3DMJ Podcast Episode #239: How To Build Your Meal Plan- https://www.youtube.com/watch?v=DBpRR45blL0 Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj

Jeff, Alberto, and Steve discuss the benefits of having a plan, how they put together their weekly eating plans, how they help their athletes/clients build their weekly eating plans, and recommendations to consider when you’re building your plan. Timestamps 0:00- Introduction2:43- How Jeff and Steve build their weekly eating plans24:52- The balance between building a plan you enjoy and can consistently adhere to while at the same time making sure it makes sense from a scientific perspective28:14- The role of snacks in a fat-loss phase33:00- A strategy to make establishing new eating habits easier38:29- Establishing structure and new habits *before* starting a fat-loss phase Selected Links From This Episode Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking Strategic Snacking to Improve Performance & Adherence- https://www.youtube.com/watch?v=ZMhJ0lCW2us&t=1s Steve’s Website- http://stevetaylorrd.com Steve’s Instagram- @stevetaylorRD Steve’s YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ Steve’s Facebook Page- https://www.facebook.com/stevetaylorRD Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Brad, Brian, and Eric discuss who should and shouldn't cut weight for a meet, how to plan out your fat-loss phase if you need to run one, and strategies you can use to lose the last bit of weight needed to make weight. Timestamps 0:00- Introduction1:40- In the coaches’ opinion, who should and shouldn’t cut weight14:16- Why we often lose strength when we cut17:02- How to plan your fat-loss phase32:06- How Brad, Eric, and Brian have cut for meets57:00- Strategies for making weight1:17:32- Situations you would *not* want to water load1:22:00- Recommendations on how to rehydrate after your water cut Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching/ Gaining Strength While Cutting (Vault Course)- https://www.3dmjvault.com/courses/gaining-strength-while-cutting Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Brian, Jeff, and Alberto discuss the things competitive bodybuilders and recreational bodybuilders can learn from each other. Timestamps 0:00- Introduction2:25- How the coaches treat their competitive bodybuilders versus their recreational bodybuilders13:22- Letting recreational bodybuilding naturally turn into competitive bodybuilding29:13- Coaching recreational bodybuilders who are a little too relaxed50:04- Who makes more progress in the long run, competitive bodybuilders or recreational bodybuilders? Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching/ Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Eric, Brad, and Amanda go over what post-contest blues are, why they happen, and what you can do about them. Timestamps 0:00- Introduction1:41- When the coaches have personally experienced post-contest blues and when they’ve seen their athletes experience them18:07- What post-contest blues look and feel like for Brad and Eric33:21- How the coaches prepare their athletes for post-contest blues53:31- How accepting your situation can be beneficial1:06:23- Final thoughts Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching/ Amanda’s Email- amirizo027@gmail.com Amanda’s Instagram- @rizo_amanda_ Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Alberto, Brad, and Brian discuss the things they think an athlete needs to know and have done before they do their first prep. Timestamps 0:00- What the coaches feel like an athlete needs to know and have done before they do their first prep33:01- Make sure you know yourself40:04- When you don’t have access to the foods you normally eat and eating homemade food prepared by others during prep52:11- Share but don’t overshare56:43- Prep doesn’t need to suck the entire time1:02:17- Final thoughts Selected Links From This Episode Prep Positioning (Vault Course)- https://www.3dmjvault.com/courses/prep-positioning Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 3DMJ Podcast Episode #228: Becoming A Self-Aware Competitor- https://www.youtube.com/watch?v=DjuwhLyNaqo Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj