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- Introduction
2:51- 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 now
16:43- Brad’s thoughts on the importance of having structure
22:22- How you can tell if you have a solid structure and if it’s working
26:05- 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 like
42:07- Understanding macros works synergistically with having a meal plan
53:11- Recovery phases should get easier over time
55:49- 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 

#244: Your Default Diet

The 5 natural bodybuilding and powerlifting coaches from 3D Muscle Journey come together for conversations dissecting the art and science of muscle and strength. Be a fly on the wall as this collective of coaches discuss the ins and outs of helping athletes reach their potential on the stage, platform and in their personal lives. Dedication. Discipline. Desire. #Team3DMJ

Fitness

Health & Fitness

Nick, Alberto, and Brad discuss the necessity (or lack of) of specific exercises for maximizing the development of your lower body. Are there fundamental movements everyone should do? Does squatting and deadlifting make your muscles more dense? What are the group’s thoughts on hip thrusts, glute bridges, and RDLs? What are some fun exercise modifications you can try to get a similar or better muscular stimulus using less weight? Along with answering all of these questions, this episode has the potential to provide a ton of relief for those who are dealing with pain, injuries, have limited equipment, or just don’t like barbell squatting or deadlifting off the floor. 


Timestamps
0:00- Thinking objectively about your lower-body training 
18:54- Recent revelations Alberto has had about lower-body training
30:52- Are there fundamental movements everyone should do?
38:57- Fun exercise modifications
54:06- Do the coaches think the concepts discussed in this episode will someday be mainstream advice?
1:01:03- The group’s thoughts on hip thrusts, glute bridges, and RDLs 


Selected Links From This Episode
Nutrition Fundamentals For Lifters (Vault Course)- ⁠https://www.3dmjvault.com/courses/nutrition-fundamentals-for-lifters⁠


Thanks for listening to The 3D Muscle Journey Podcast 

#255: How To Leg Day

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 

#254: Is Your Body Fat Set Point Holding You Back?

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 

#253: Is Bodybuilding An Eating Disorder?

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 
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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 

#252: The Big Volume Debate

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.
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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 

#244: Your Default Diet

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