Episode 38: What is a “Gaintain” Phase?

In this episode of J3 University, Luke and I discuss the transition phases between muscle accrual and fat loss phases. The “gaintain” or holding phase is a phase to cement progress from a previous phase and potentate the results moving into the next phase. We cover why to do this phase, when to do it, and how to do it. This is the phase that can make or break so many lacking the motivation to keep executing at a high level, dive into this episode to learn more.

Timestamps

Variables that end a push phase and the purpose of ‘Gaintaining’- 00:01:21

Should training change during this phase? - 00:06:29

Does this phase cement muscle gain? - 00:08:01

What justifies a holding phase? - 00:12:05

PED Manipulation-00:16:47

How long should this phase last? - 00:20:14

Should cardio adjustments be made?- 00:24:01

Upholding training during this phase- 00:30:00

What food to pull down?- 00:35:33

Wrap up- 00:37:20

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 37: Prophylactic Series: Why Insulin in Enhanced Competitors?

In this episode of J3 University, Luke and I discuss the risk of PED usage and how Insulin might serve as a harm reduction strategy. We cover how insulin works in the body and the class of exogenous insulin commonly used in bodybuilding. Lastly we cover when to deploy insulin and how to optimize its actions for hypertrophy and common misconceptions around the topic.

Timestamps

Insulin Function and Basic Physiology- 00:00:57

What leads to insulin sensitivity? - 00:03:28

Classes of Insulin- 00:13:37

When to deploy insulin- 00:21:54

Will Insulin therapy cause your pancreas to shut down? - 00:26:07

Will taking Insulin Cause Insulin resistance to worsen? - 00:26:52

Will Insulin cause your Gut to grow? - 00:27:54

How long to use insulin - 00:30:02

Fast acting insulin- 00:32:02

Danger of using insulin around training- 00:37:28

Contest Prep Deployment- 00:38:37

Females and Insulin Use- 00:45:51

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 36: Victoria Felkar: Optimizing Female Hormones and Deploying PEDs

In this episode of J3 University, Luke and I are joined by Victoria Felkar, PhD(c) to discuss female PED use in physique competition. The conversation starts with knowing when you menstrual cycle is “healthy” and why that is important for health and physique. When moving into the enhanced realm how do we protect females from unwanted side effects. What does this mean for PED use and common myths surrounding PEDs for females. If you coach women this is a must listen.

Timestamps

Introducing Victoria Felkar- 00:00:14

Baseline assessment, where to start?- 00:07:12

Healthy Menstrual Cycle and Myth Busting- 00:14:59

Cycle Tracking, Basal Body Temp and Labs- 00:26:25

Menstrual Cycle for effect management of progress/PEDs- 00:29:01

Importance of Estrogen & Progesterone for the healthiest future possible- 00:33:20

Baseline Fundamentals for Health- 00:40:58

Protective safe guards- 00:51:03

Non-androgenic routes- 01:01:49

Physique Sport Timeline, it’s a long game- 01:05:05

What is ok for female androgen/PED use?- 01:10:54

Myth Busting, What male coaches don’t know- 01:22:19

Where to find Victoria Felkar- 01:42:10

Website: https://www.victoriafelkar.com

Facebook: Victoria Felkar

Instagram: @victoriafelkar

YouTube: https://www.youtube.com/channel/UCA3XgGNLfreKdCn6S0NUuRg

Email: [email protected]

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 35: Prophylactic Series: Why Metformin in Enhanced Competitors?

In this episode of J3 University, Luke and I discuss the risk of PED usage and how Metformin might serve as a harm reduction strategy. When might this drug be utilized in phases, applications in non PED using athletes and side effects of the drug. Also, can it impeded hypertrophy outcomes?

Timestamps

Metformin Medical Use- 00:59:00

Other Diabetic Drugs- 00:03:51

Issues with enhanced bodybuilding- 00:05:59

Metformin in different phases- 00:12:12

Metformin side effects- 00:14:33

Metformin in natural athletes- 16:52:00

GI Upset/Diarrhea using Metformin- 00:21:57

Extended vs Immediate Release- 00:24:43

Berberine- 00:25:33

B12 Deficiency using Metformin- 00:28:40

PCOS- 00:30:22

Does Metformin take place of Insulin? - 00:35:02

Wrap Up- 00:38:50

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 34: Dr. Eric Helms and Laurin Conlin: Female Post Contest Recovery

In this episode of J3 University, Luke and I are joined by Dr. Eric Helms and Laurin Conlin for a discussion on how to recover females from the rigors of Contest Prep. We cover how setting up a client before a prep even begins is crucial in the prep and post contest phases. What happens physiologically and psychological over a prep and what are the issues entering the post show period to resolve. Within the post show period we aim to transition clients from a regimented approach to a more sustainable one and discuss the strategies used to do so.

Timestamps

Introducing Eric Helms & Laurin Conlin- 00:00:14

Energy Availability/Metabolic Adaptation- 00:01:58

Setting yourself up for a successful prep- 00:08:59

Menstrual cycle return post dieting- 00:15:50

Post Show and Long term planning- 00:19:18

The first weeks Post Show and Recovery Diet- 00:26:20

Training Performance and Body Image- 00:40:50

Sustainable Approach- 00:52:07

Where to find Laurin Conlin and Eric Helms- 01:04:27

Laurin Conlin:

www.teamlocofit.com

Podcast: The LoCoFit Show

@teamlocofit

@laurinconlin

Eric Helms:

www.3dmusclejourney.com

Podcast: Iron Culture

@team3dmg

@helms3dmj

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 33: Prophylactic Series: Why Telmisartan in Enhanced Competitors?

In this episode of J3 University, Luke and I discuss the risk of PED usage and how blood pressure medications serve as a hard reduction strategy. All blood pressure medications are covered and specially answering why Telmisartan is spoken about more frequently. 

Timestamps

NPC Nationals and Pro Card Wins- 00:00:08

Enhanced Bodybuilder Risk- 00:03:10

Renin-angiotensin-aldosterone system, Classes of Medication- 00:07:52

ARB vs ACE Inhibitors- 00:13:31

Telmisartan Actions/Benefits- 00:15:15

Blood viscosity/blood dump, Improvement in lab work- 00:19:14

Access to medication- 00:24:36

Deploying for reduction in Water retention- 00:29:46

Where to find more info- 00:34:00

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 32: Why Your Gains Are Lacking in the Offseason

In this episode of J3 University, Luke and I discuss common reasons offseason progress is lacking for many. We look into laying out the timeline of an offseason for planning purposes Also, strategies to keep you adherent, consistent and trouble shoot the common offseason issues that occur.

Timestamps

Podcast Intro- 00:00:15

Mapping out offseason timeline- 00:00:58

Keeping structure in the offseason- 00:04:35

Working on Mobility and function- 00:10:52

Diminishing pumps, insulin sensitivity and recovery- 00:16:46

Managing digestion as food increases- 00:22:02

Diet adherence and flexibility- 00:32:31

Extending ability to drive food up- 00:42:29

Extra Rest days and Deloads- 00:44:50

Wrap Up- 00:48:50

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 31: Managing the Holiday Meals

In this episode of J3 University, Luke and I have turkey and  banana pudding on the brain. With Thanksgiving approaching and many asking about what to do to keep their physique on track, we provide answers. Should you cut food for the week or day of, do cardio, train, not train, track the meal? What are acceptable strategies and what do we want to avoid to prevent poor relationships with food.

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Episode 30: Hypertrophy Training: Why Your Arms are NOT Growing

At some point we all dream of 20 Inch plus arms, but we are not all blessed in the gun show department. In this episode of J3 University, Luke and I cover hypertrophy training surrounding bicep and tricep development. We address issues around bicep and tricep training including chronic injuries. Selecting exercises based on your structure and ability to move. Our top exercise choices for each muscle group and what split design to program to bring up arms.

Timestamps

Episode Intro- 00:00:24

Physique assessment- 00:02:35

Addressing issues within Bicep training/exercise selection- 00:05:54

Arm path position for bicep movements- 00:12:52

Log Book Progression- 00:17:59

Addressing issues within Tricep training/exercise selection- 00:21:05

Arm Programming- 00:34:28

Adding in a dedicated Arm Day- 00:40:20

Episode Wrap Up- 00:47:28

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/

Timestamps

Episode Intro- 00:00:25

Perimenopause Female Competitors- 00:02:19

PMS Symptoms and Normal Cycles- 00:06:05

Areas to address before HRT- 00:10:45

Loss of menstrual cycle, Hormone Panels & Estrogen- 00:16:65

Forms of Application for Estrogen Based Replacement- 00:26:52

Actions of Hormones and Deployment- 00:32:15

Deploying AI- 00:40:09

HRT as a starting point- 48:17:09

Birth Control- 00:50:15

Where to find Serena- 01:01:22

Sarena Social Media:

IG: @np_rena_lifts

Clinic: @totalcareclinics

J3 UNIVERSITY: http://j3university.com

FACEBOOK: https://www.facebook.com/J3-University-103894631667528

INSTAGRAM: https://www.instagram.com/johnjewett3/

Luke Miller INSTAGRAM: https://www.instagram.com/noswitchfitness/?hl=en

Luke Miller coaching: https://noswitchfitness.com/contact/