The Storey StrengthCast

00:00 Welcome and Wedding Countdown00:54 Long Term Mindset Lessons03:29 Q and A Format Explained05:09 Motivation vs Discipline07:32 Fixing Training Boredom11:39 Lower Back Pain in Squats13:16 Readiness and Load Management15:36 Form Breakdown and Injury Risk21:08 Breathing Pauses Between Reps24:56 Pre Workout Nutrition Basics29:05 Morning Training Fuel and Hydration34:13 Handling Unsolicited AdviceTo keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0hFREE Fat Loss guide:https://v0-fatlossguide.vercel.app/Download “The Pragmatic Guide To Building Muscle” FREE:https://www.storeystrength.com/pragmatic-muscle-building-guideFree Bulking Calculator:https://musclegain-fldjsx4m.manus.spaceMyCoreSupplements Discount Code:Storey10https://www.mycoresupplements.ie/J3U Discount Code: SHANE5https://j3university.com/

Chapters00:00 Introduction to Bodybuilding Journey05:25 Early Experiences in Powerlifting14:27 Transitioning to Full Powerlifting Competitions21:39 Post-Prep Reflections and Goals26:45 Commitment to Future Competitions34:13 Changing Perspectives on Progression40:11 Adapting Training to Life Changes45:37 Key Differences Between Powerlifting and Bodybuilding53:11 Improving Nutrition Habits59:05 Increased Activity and Its Benefits01:04:00 Mindset and Goals in Bodybuilding01:09:48 Future Aspirations in Powerlifting and BodybuildingDocumenting my journey from the platform to the stage.To keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: ⁠https://mailchi.mp/storeystrength/eu1a1m8m0h⁠FREE Fat Loss guide:⁠https://v0-fatlossguide.vercel.app/⁠Download “The Pragmatic Guide To Building Muscle” FREE:⁠https://www.storeystrength.com/pragmatic-muscle-building-guide⁠Free Bulking Calculator:https://musclegain-fldjsx4m.manus.spaceMyCoreSupplements Discount Code:Storey10https://www.mycoresupplements.ie/J3U Discount Code: SHANE5https://j3university.com/

Chapters00:00 Maintenance After Cutting01:11 Coaching and Accountability02:29 Shredding for Wedding Recap05:18 Why Maintenance Matters07:39 Progress Without the Scale09:40 Finding Maintenance Calories09:52 Reverse Diet vs Direct Jump12:36 Scale Jump and Glycogen16:31 Maintenance Range and Macros18:58 Portion Tweaks and Food Choices20:59 Modifiable Carb Choices21:59 Meal Prep Rice Cooker System22:44 Smooth Transition to Maintenance24:04 Set Training Goals and PBs26:39 Mini Checkpoints and Deadlines29:31 Turn Diet Behaviors into Habits32:26 Reframing Cardio and Health36:58 Reduce Tracking Step by Step41:12 Build Portion Size Awareness42:54 Wrap Up and Next StepsDocumenting my journey from the platform to the stage.To keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0hFREE Fat Loss guide:https://v0-fatlossguide.vercel.app/Download “The Pragmatic Guide To Building Muscle” FREE:https://www.storeystrength.com/pragmatic-muscle-building-guideFree Bulking Calculator:https://musclegain-fldjsx4m.manus.spaceMyCoreSupplements Discount Code:Storey10https://www.mycoresupplements.ie/J3U Discount Code: SHANE5https://j3university.com/

This week on the podcast I spoke with my first bodybuilding coach, Brad Loomis of Team 3DMJ. Brad has competed in natural bodybuilding since 2003 from when it was practically unknown to where it is today as a masters competitor. He is a wealth of knowledge, experience & passion for the sport - this is an episode that will surely light the fire in you to keep lifting through the ages.Chapters00:00 Journey into Bodybuilding02:39 Natural vs. Untested Bodybuilding06:34 First Bodybuilding Prep Experience10:22 Evolution of Training and Nutrition16:20 Powerlifting and Bodybuilding Duality21:16 Injuries and Mindset in Bodybuilding27:05 Triage and Training Adjustments29:00 Mindset and Motivation in Training30:56 Exposure Therapy for Injury Recovery33:58 Load Management and Training Frequency36:58 Navigating Scoliosis in Training40:53 Quality Over Quantity in Repetitions43:57 The Evolution of Training Philosophy47:53 Bodybuilding vs. Powerlifting Perspectives52:02 The Liberation of Bodybuilding Training58:41 Exploring Periodization in Training01:01:54 Shifts in Training Philosophy01:05:29 The Importance of Nutrition01:08:40 The Shift from Macros to Whole Foods01:12:50 The Role of Micronutrients01:14:10 Future Plans and Competitive SpiritWhere to find Brad:Website: https://www.3dmusclejourney.com/Instagram: https://www.instagram.com/3dmjcoachTo keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0hhttps://v0-fatlossguide.vercel.app/J3U Discount Code: SHANE5https://j3university.com/

Adam McDonal is a health and performance coach who helps frustrated yet ambitious men reach their full potential through optimizing their health, fitness & physique. He is a natural bodybuilder, a former international basketballer and holds an MSc in Nutrition and currently doing a Doctorate in Human performance and Innovation.In this podcast we discuss what longevity looks like beyond the shiny objects & what behaviours truly matter for improving healthspan.Chapters00:00 The Shift Towards Longevity in Health02:30 The Impact of Technology on Health Monitoring05:26 The Basics vs. Fads in Health and Longevity09:36 Understanding Lifespan vs. Healthspan13:33 The Role of Body Fat in Health Risks17:11 Minimum Behaviors for Health Improvement21:23 The 80-20 Principle in Health and Longevity40:42 The Impact of Animal Fats on Health43:48 The Challenge of Sleep and Its Importance50:32 Understanding Fiber and Its Health Benefits54:11 Navigating Nutrition Guidelines and Misinformation58:48 The Role of Protein and Fiber in Diets01:17:08 The Importance of Balance in Diet01:20:06 Understanding Dietary Restrictions and Sustainability01:23:08 The 80-20 Rule in Nutrition01:26:07 The Challenge of Perfectionism in Health01:32:09 Continuous Glucose Monitors: Are They Worth It?01:40:46 Blood Testing: Frequency and RelevanceWhere to find Adam:Work with Adam: healthmastery.co/coachingInstagram: instagram.com/adammc192Youtube: www.youtube.com/@AdamMc192Documenting my journey from the platform to the stage.To keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0hJ3U Discount Code: SHANE5https://j3university.com/

Derrick is a natural bodybuilder, PhD candidate & researcher based in McMaster University, Canada. He recently released a narrative review alongside the esteemed Stu Philips & Jeff Nippard about "Load-induced human skeletal muscle hypertrophy: Mechanisms, myths, and misconceptions".In today's podcast we delve into that paper & what that means for our training. Chapters00:00 Introduction to Hypertrophy Myths04:27 Understanding Mechanical Tension10:54 The Role of Eccentric Training18:16 Rep Ranges and Mechanical Tension23:28 The Importance of Training to Failure25:08 The Pump vs. Muscle Growth34:45 Metabolites and Their Role in Hypertrophy38:58 The Role of Metabolites in Muscle Growth42:22 Understanding Repetition Ranges and Muscle Fiber Recruitment46:13 The Impact of Hormones on Hypertrophy52:30 Exploring Growth Potential and Genetic Limits01:07:14 The Importance of Consistency and Lifestyle in TrainingWhere to find Derrick:Instagram: https://www.instagram.com/derrick_cbb/Researchgate: https://www.researchgate.net/profile/Derrick-Van-EveryPaper discussed: https://www.sciencedirect.com/science/article/pii/S2095254625000869?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnDpPgl_vIAcIBmyP0NufdZjDqjdngwmkQlvni18r5MCnnu9hnljqrJkDymTs_aem_1Ywcq_81OqNbTDHNp2RiIQCoaching w/ Derrick: https://www.calgarybarbell.com/coachingTo keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0hJ3U Discount Code: SHANE5https://j3university.com/

Chapters00:00 Introduction to Pain and Performance03:00 Evolution of Pain Management Approaches05:47 Understanding Pain: History and Trends06:14 Common Injuries and Their Causes06:14 The Role of Movement Quality in Injury Prevention09:19 The Importance of Education in Pain Management12:32 The Impact of Training Methods on Longevity15:30 Mechanics vs. Muscle Activation18:03 The Role of Cues in Training21:12 Addressing Client Beliefs and Expectations24:18 Bandaids vs. Long-term Solutions26:57 Conclusion and Future InsightsWhere to find Kyle:Instagram: https://www.instagram.com/coachbaxterRotterdam Seminar: https://www.instagram.com/p/DPndYggDUUr/?hl=enTo keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0hJ3U Discount Code: SHANE5https://j3university.com/

In this episode of The Storey StrengthCast, 2023 WNBF World Champion Dirk Emmerich breaks down his 1.5-year “gain-taining” off-season, quad and arm specialization, intuitive eating approach, and the mindset shifts that keep him at the top of natural bodybuilding. We dive into training intensity vs. precision, managing volume as an advanced lifter, slow and strategic fat loss for 2026, peaking without extremes, and how to handle pressure at the elite level.If you’re serious about longevity, performance, and stepping on stage at your absolute best, this one’s packed with value.Chapters00:00 The Journey to the World Title05:43 Progress and Performance in Training11:40 Volume and Training Principles17:34 Navigating Social Media Trends in Fitness23:32 Gaining Phase Strategies and Tips30:38 The Pressure of Expectations in Bodybuilding36:14 The Importance of a Good Starting Position44:49 The Peaking Process: Timing and Strategy53:44 Posing Practice and Endurance Training01:02:12 Memorable Moments in BodybuildingWhere to find Dirk:Instagram: https://www.instagram.com/dirkemmerich_Youtube: https://www.youtube.com/@619Dirk619My links:To keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0hJ3U Discount Code: SHANE5https://j3university.com/

In this episode, I’m joined by Eric Helms for a deep dive into long-term muscle gain, aging, and how advanced lifters should actually think about training progress.We start by discussing Eric’s decision to step away from competition and why meaningful progress at an advanced level often requires years, not months. From there, we unpack how experienced lifters should assess progress when traditional tools like DEXA scans fall within margins of error.We also tackle some of the biggest myths around aging, testosterone decline, and “anabolic resistance,” and why many natural bodybuilders and strength athletes continue improving well into their 40s and 50s.A large part of the conversation focuses on training philosophy — including why very different training styles can work, how the Training Pyramid was developed, and why arguments over volume, rep ranges, and single studies often miss the bigger picture.Finally, we explore how to properly interpret scientific research, the limitations of mechanistic studies, and how evidence should be weighed against real-world coaching experience.This episode is for lifters who want to move beyond surface-level advice and think critically about long-term progress.Chapters00:00 Bodybuilding Plans and Off-Season Strategies02:59 Assessing Progress in Bodybuilding06:04 Understanding Muscle Gains and Age08:53 The Importance of Consistency and Passion11:50 The Role of Testosterone and Aging14:53 Characteristics of Successful Lifters in Their 40s and 50s17:40 Training Styles and Volume Debate35:29 Navigating the Confusion of Training Information39:19 The Evolution of the Training Pyramid42:44 The Impact of Social Media on Fitness Knowledge48:58 Understanding Progressive Overload and Its Misconceptions55:01 Appraising New Evidence in Fitness Science01:10:19 The Limitations of Mechanistic Research01:15:07 The Role of Cholesterol in Hormonal Health01:17:04 Critical Thinking vs. Conspiracy Theories01:19:26 Mechanisms vs. Outcomes in Science01:23:20 The Importance of Applied Research01:29:02 The Philosophy of Science and Falsification01:39:06 Engaging in Critical Thinking and Self-ReflectionWhere to find EricInstagram: https://www.instagram.com/helms3dmjThe Muscle & Strength Pyramids: https://muscleandstrengthpyramids.com/Iron Culture podcast: https://www.youtube.com/@IronCulturePodcastMASS Research Review: https://massresearchreview.com/My links:To keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters00:00 Introduction to Diet Strategies02:16 Understanding Refeeds and Diet Breaks03:28 The Importance of Adherence in Dieting05:53 Physiological Changes During Prolonged Dieting08:57 The Role of Hunger and Energy Expenditure11:35 Impacts of Dieting on Mood and Well-being14:44 Defining Refeeds, Diet Breaks, and Cheat Days16:31 The Drawbacks of Cheat Days19:38 Calorie Cycling as a Flexible Approach21:55 Training Day vs Non-Training Day Calories24:13 Conclusion and Final Thoughts on Dieting Strategies26:22 Understanding Refeeds and Their Benefits32:46 The Role of Diet Breaks in Fat Loss39:59 Signs You Need a Refeed or Diet Break44:21 Implementing Refeeds and Diet Breaks EffectivelyTo keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0hJ3U Discount Code: SHANE5https://j3university.com/

Chapters00:00 Introduction to the Episode02:10 Meet Declan: The Avatar for Fat Loss04:11 Understanding Declan's Current Situation07:38 The Three Tier Model for Adherence09:38 Setting Up a Timeline for Fat Loss12:00 Creating a Caloric Deficit18:14 The Role of Macronutrients in Fat Loss23:13 Implementing the Three Tier Nutrition Model30:52 The Importance of Fiber in Your Diet34:20 Understanding Macronutrients and Their Role35:49 Meal Structuring for Success39:26 Practical Meal Planning Strategies55:35 Training Adjustments for Fat Loss01:08:13 Creating a Sustainable Training Routine01:15:00 Introduction to Muscle Retention and Fat Loss01:15:51 Training Strategies for Muscle Growth01:16:55 The Role of Nutrition in Fat Loss01:17:47 Increasing Daily Activity: Steps and Cardio01:22:36 Adjusting Caloric Intake and Activity Levels01:32:33 Tracking Progress and Accountability01:42:13 Advanced Strategies: Refeeds and Diet Breaks01:48:56 Maintaining Results After Fat LossMeal Prep Episode: https://open.spotify.com/episode/5iHYR4agD28vlwlgLxuyB0?si=656bc5c124234397To keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0hJ3U Discount Code: SHANE5https://j3university.com/

AJ Morris is one of the leading figures in modern Natural bodybuilding both as an athlete, coach and ambassador for the sport.In today’s chat we cover a wide range of topics from taking PEDs, the evolution of natural bodybuilding, drug testing & what AJ has changed his mind on across the last few years.Chapters00:00 The Allure of Natural Bodybuilding05:36 Coaching Dynamics in Bodybuilding08:32 The Decision to Stay Natural12:27 Navigating the Assisted vs. Natural Debate15:12 The Evolution of Natural Bodybuilding Shows20:15 The Role of Social Media in Bodybuilding24:43 Building Stories and Community in Bodybuilding29:01 The Future of Natural Bodybuilding34:22 Drug Testing Policies and Their Impact42:07 The Importance of Proper Drug Testing45:20 Transparency in Drug Testing and Federation Operations50:47 The Role of Committees in Bodybuilding Federations54:57 The Impact of Coaching and Running Shows59:40 Evolving Training Approaches in Bodybuilding01:04:35 Shifts in Nutritional Strategies for Bodybuilders01:10:57 The Ethics of Peptide Usage in Natural Bodybuilding01:16:37 Lessons Learned from Competitive BodybuildingWhere to find AJ:Natural Bodybuilding Worldwide: https://naturalbbworldwide.com/NBW show: https://events.naturalbbworldwide.com/Instagram: https://www.instagram.com/ajmorris_/To keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

David O'Shaughnessy is a coach & natural bodybuilder from Tuam, Galway, who competed this year in his 3rd competitive season which was his best to date. David brought his best package to stage in the PCA Ireland, WNBF Ireland & WNBF Worlds, finishing the season with 1 Overall, 2 class wins & a 3rd place finish on the biggest stage in Natural bodybuilding.Chapters00:00 Post-Competition Reflections03:03 Training Philosophy and Enjoyment05:51 Strength Training Insights08:41 The Journey of Training11:43 Learning from Coaches and Influences29:06 The Journey of Self-Preparation32:08 Setting Goals and Timelines for Competition34:24 Choosing the Right Shows and Categories42:21 The Experience of Competing: WNBF Insights47:53 The Future of Natural Bodybuilding and Live Streaming49:58 Monitoring Progress and Adjusting Strategies55:03 Dieting Flexibility: The Role of Refeeds57:15 Understanding Refeeds and Their Impact59:51 The Role of Mindset in Bodybuilding Prep01:03:47 Training Performance During a Diet01:06:42 Navigating the Mental Challenges of Prep01:09:08 Building a Healthy Relationship with Food01:11:39 Learning Nutrition Fundamentals01:14:57 The Importance of Personalization in Dieting01:18:19 Focusing on Training Over Nutrition01:21:37 Dealing with Long Prep Periods01:26:47 Reflecting on the Journey and Growth01:31:04 Final Words of WisdomWhere to find David:Instagram: https://www.instagram.com/davidshaughnessypt/Youtube: https://www.youtube.com/@davidshaughnessyptTo keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters00:00 Understanding Behavior Change in Coaching02:51 The Importance of In-Person Coaching05:45 The Role of Client Motivation08:50 Navigating Client Expectations and Dissatisfaction11:38 The Impact of Dissatisfaction on Change14:40 Positive vs. Negative Motivators for Change17:54 Finding Joy in the Process20:32 Shifting Focus from Outcomes to Habits23:50 Overcoming Obstacles to Habit Formation26:44 Reducing Cognitive Load in Habit Formation29:30 The Role of Ultra-Processed Foods in Diets43:56 Navigating Ultra-Processed Foods51:51 The Reality of Transformation and Expectations59:56 Finding Enjoyment in Fitness01:01:29 Identifying Misinformation in Health01:12:18 Psychological Traps in Behavior Change01:23:41 The Role of Food in Enjoyment and AdherenceWhere to find Mike:Instagram: https://www.instagram.com/drmikethe2nd/My links:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Dr. Scott Stevenson, PhD, is an exercise physiologist, coach, author, and long-time competitive bodybuilder with over 30 years of experience in the industry. Holding a doctorate in applied exercise physiology, along with credentials from ACSM and NSCA, Scott blends scientific rigor with real-world coaching expertise. He’s the creator of Fortitude Training®, author of Be Your Own Bodybuilding Coach™, and a former national-level bodybuilding competitor, including winning the overall title at the 2009 NPC Mr. Arizona. Scott has taught at the university level, published peer-reviewed research, and coached countless physique athletes—making him uniquely qualified to break down evidence-based strategies for natural bodybuilding and peak-week preparation.Chapters00:00 Understanding Peak Week Misconceptions02:55 Key Variables in Peak Week Strategy06:02 The Importance of Posing During Peak Week08:54 Practice Peak Weeks: A Crucial Component12:01 The Role of Body Composition in Contest Prep14:50 Carb Loading vs. Drying Out: A Balancing Act18:03 The Psychological Aspects of Peak Week20:43 Learning from Experience: The Value of Self-Prep36:10 The Value of Difficulty in Bodybuilding41:17 Strategies for Self-Coaching During Peak Week45:36 Perspective and Gratitude in Bodybuilding50:33 The Intrinsic vs. Extrinsic Rewards of Bodybuilding57:17 Identity and Transition After Bodybuilding01:13:28 Facing Life's Unexpected Challenges01:16:20 Building Mental Resilience Through Bodybuilding01:18:26 Carbohydrate Loading Strategies for Bodybuilding01:29:39 The Science of Glycogen and Water Retention01:40:07 The Shitload Strategy: A Unique Approach to Carbing Up01:45:17 The Impact of Food Choices on Performance01:47:35 Hydration Strategies for Peak Performance01:54:22 Techniques for Effective Water Manipulation02:08:55 Final Preparations for Competition DayWhere to find Scott:Website: https://drscottstevenson.com/index.htmlInstagram: https://www.instagram.com/fortitude_training/E-Bay Signed Copy of BYOB Coach: https://ebay.us/m/ofS82CTo keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters00:00 Introduction to Christmas Challenges02:57 Understanding the Impact of Christmas on Fitness Goals05:39 Setting Realistic Expectations for Christmas08:57 Personal Reflections on Christmas Choices11:45 Navigating Social Events During the Holidays14:34 Prioritizing Enjoyment and Discipline17:55 Strategies for Maintaining Fitness During Christmas20:49 Training Adjustments for the Holiday Season23:29 Conclusion and Key Takeaways35:09 Training Consistency During the Holidays35:49 Adjusting Training Goals for the Holiday Season37:19 Maintaining Training Volume and Routine38:41 Avoiding Detraining Over the Holidays40:07 Flexibility in Training Schedules43:28 Managing Training Blocks and Deloads46:21 Home Workouts and Gym Accessibility47:47 Recap and Transition to Nutrition Management50:06 Nutrition Strategies for Christmas Day53:00 Calorie Redistribution for Holiday Eating59:00 Enjoying Christmas Day Without Guilt01:07:12 Navigating Christmas Meals: Portion Control and Enjoyment01:13:01 Mindful Eating: The Importance of Food Hygiene01:14:14 Managing Snacking and Unaccounted Calories01:16:37 Structuring Christmas Day: Meals and Snacks01:20:32 Staying Active: The Role of Movement on Christmas Day01:25:09 Alcohol Awareness: Managing Intake During the Holidays01:38:53 Bouncing Back: Post-Christmas Strategies for SuccessTo keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters00:00 Introduction to the Bulk Phase 06:26 Managing a Successful Gaining Phase11:58 Common Mistakes in Gaining Phases18:52 The Importance of Tracking Progress24:05 Lessons from a Long-Term Gaining Phase30:29 Shifting Focus to Performance Goals38:32 Progressive Goals in Training41:08 Mistakes and Learning in Gaining Phases42:06 Caloric Adjustments and Body Composition48:40 The Importance of Food Quality52:37 Eating Habits and Satiety55:31 Training Adjustments for Enjoyment01:03:24 Volume and Progression in TrainingTo keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters00:00 Exploring the Mind: Programming Thoughts and Beliefs03:04 The Journey of Powerlifting and Coaching05:54 Behavioral Psychology in Nutrition Coaching08:54 The Temptations Post-Bodybuilding Shows12:02 Navigating Body Image and Identity in Bodybuilding14:42 The Pursuit of Aesthetic Goals in Powerlifting17:44 The Long Game: Commitment to Bodybuilding30:18 The Journey to a Desired Physique31:48 The Balance of Performance and Aesthetics33:42 Overcoming Fear of Gaining Weight36:21 The Importance of Body Composition in Strength Sports40:19 The Shift from Performance to Health43:10 Understanding the Trade-offs in Competitive Sports46:20 The Impact of Performance on Overall Health48:46 Navigating Life Beyond Powerlifting51:47 The Identity Crisis of an Athlete01:02:17 Navigating Identity and Perception in Coaching01:04:40 Exploring New Avenues in Coaching01:07:09 The Complexity of Labels in Bodybuilding and Powerlifting01:09:24 Transitioning Between Bodybuilding and Powerlifting01:11:58 Experiences and Lessons from Competition Prep01:16:24 The Realities of Competing: Expectations vs. Experience01:19:53 Understanding the Qualification Process in Bodybuilding01:24:20 The Drug Testing Debate in Natural Bodybuilding01:27:51 Navigating Competition and Fairness in Sports01:30:20 The Impact of Social Media on Mental Health01:36:20 The Struggle with Content Creation and Self-Worth01:48:36 Finding Balance in Content Creation01:54:30 Final Thoughts and Words of WisdomWhere to find Andrew:Instagram: https://www.instagram.com/andrewblackwood_/Podcast: https://open.spotify.com/show/20t4dDQEi6PdmCOhaFFnqiCoaching: https://www.evopowerlifting.com/Youtube: https://www.youtube.com/@andrewblackwood_To keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters00:00 Introduction and Background03:04 The Journey into Bodybuilding05:53 Mindset and Motivation in Bodybuilding08:56 The Role of Team Sports in Bodybuilding12:02 Inspirations and the Natural Bodybuilding Path15:08 The Challenges of Bodybuilding Prep18:07 The Impact of Social Media on Bodybuilding21:08 Balancing Bodybuilding with Life24:05 Understanding the Prep Experience27:05 The Stress of Competition Prep29:59 Pressure and Expectations in Bodybuilding32:07 The Pressure of Competition39:12 Understanding the Extreme Nature of Bodybuilding48:40 The Journey to Pro Card55:05 The Process Over the Prize01:01:44 Refining the Peak: The Importance of Data in Bodybuilding01:04:01 The Most Memorable Show: A Personal Journey01:06:36 The Decision to Step Back: Craving Normality01:09:20 Post-Show Challenges: Navigating Identity and Motivation01:11:00 The Struggles of Post-Show Life: Managing Expectations01:15:58 Finding Balance: The Journey of Recovery01:19:02 Future Plans: Embracing Life Beyond Bodybuilding01:26:20 Words of Wisdom: Enjoying the Process of BodybuildingWhere To Find Niko:Instagram: https://www.instagram.com/nikowyczynski/1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters00:00 Introduction to Q&A Episode02:06 Understanding Appetite and Meal Structure09:59 Increasing Caloric Intake and Meal Frequency13:43 Optimizing Nutrient Sources for Appetite20:12 Balancing Fiber and Caloric Needs26:54 Controlled Free Living and Appetite Management33:50 Strategies for Increasing Caloric Intake39:59 Balancing Macronutrients for Optimal Gains47:31 Practical Tips for Enhancing Appetite1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h