Episode 28: IFBB Pro Evan Centopani: Longevity In Bodybuilding: Nutrition, Training, PEDs

In this episode of J3 University, Luke and I are joined by IFBB Pro Evan Centopani. Evan is well known for his meticulous health minded approach to bodybuilding and still achieving a high level of success on and off stage. We dive into Evan’s initial reason for being health conscious and what approaches he has gathered along his journey to keep progressing and limiting the health risks of enhanced bodybuilding practice.

Timestamps

Evan Intro and Fish Jelly- 00:00:24

New Haven Pizza- 00:06:37

Evans health approach to bodybuilding- 00:09:59

Maintaining Health in bodybuilding- 00:16:20

Longevity in bodybuilding- 00:19:57

Reckless Protocols- 00:23:27

Oral Steroids/AI Use- 00:26:19

Blood Pressure/Blood Glucose Tracking and Statins- 00:31:22

Getting the most out of the least- 00:38:59

Health monitoring- 00:42:51

Low Bodyweight for health- 00:48:19

Low Carb- Keeping body responsive- 00:56:04

Where to find Evan- 01:03:37

Social Media-

Instagram: @evancentopani

Email: [email protected]

Website: http://centopani.com

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

Chris Tuttle Intro- 00:00:24

Managing Expectations of competitors- 00:04:28

Mental Mindset- 00:12:26

Client communication- 00:16:25

Using your coach as a scapegoat- 00:19:35

Building in autonomy to client’s plan- 00:24:23

How coaching has changed- 00:27:58

Clients health, medical access & budgeting- 00:33:36

Believing in the process- 00:43:36

Female PED use- 00:46:32

Understanding physique progression and competition lineup- 00:50:09

Where to find more on Chris Tuttle- 01:09:47

Social Media:

Tuttlenutrition.com

@ifbbprochristuttle

@tuttlenutrition

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 26: Dr. Eric Trexler: Post Show Recovery and Optimization

In this episode of J3 University, Luke and I are joined by coach and researcher Dr. Eric Trexler. Dr. Trexler has focused his research around the post contest period, so we lay the ground work for what is the state a competitor is in physical and mentally coming out of a contest and what that means for a plan of action. Is the post show period highly anabolic? What should our rate of weight gain be post show? How do we control appetite? We answer these questions and many more!

Timestamps

Dr. Eric Trexler Intro- 00:00:41

Where we are physiologically and psychologically post show - 00:05:54

Post show recovery for optimal growth- 00:17:05

Rate of weight gain post show- 00:23:57

Strategies for plan adherence post show- 00:37:02

Driving up activity level post show for calorie increase- 00:48:16

Wrap Up- 00:57:24

Where to find Dr. Eric Trexler- 00:58:44

https://www.strongerbyscience.com/

Instagram: @trexlerfitness

Articles: https://www.strongerbyscience.com/?s=Metabolic+adaptation+

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 25: AJ Morris: Peaking Naturals Without Diuretics

In this episode of J3 University, Luke and I are joined by Natural Pro Bodybuilder AJ Morris. With the latest topic in the bodybuilding world being the danger surrounding diuretic usage Luke and I wanted to explore how a natural pro handles peak week manipulations. AJ is known for bring himself and clients in peeled to stage, so natural or enhanced this approach spans to the enhanced crowd as well. We cover everything from water, electrolyte, carb loading, fat loading, veggies and supplement manipulations.

AJ Morris Social Media:

Instagram- @ajmorris_

YouTube- AJ Morris

Timestamps

Introducing AJ Morris- 00:00:22

Driving up offseason bodyweight- 00:05:32

Diuretic use and water manipulation- 00:10:08

AJ Morris peak week approach- 00:14:15

Sodium, Potassium, Electrolytes- 00:18:32

What instances do you adjust fluid intake- 00:25:22

Holding ‘the look’- 00:29:03

Restricting water to hold ‘the look’ on show day- 00:41:10

Backstage Pump Up- 00:48:05

Herbal Diuretics- 00:55:25

Vegetables/Fiber near show time- 00:59:35

Linear Loading- 01:07:00

Where to find AJ Morris- 01:16:30

Wrap Up- 01:18:11

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 24: Hypertrophy Training: Why Your Quads are NOT Growing

In this episode of J3 University, Luke and I cover hypertrophy training surrounding Quad development. We all want massive quad sweeps, but to make that happen when need the right arsenal of exercises to do so. Luke and I cover optimizing squat patterns for the quads and how to pick a pattern within your ability. We break down the leg press, singe leg squat variations and leg extension. Finally tie all this back in to how to program your full quad session.

Timestamps

Quad anatomy, exercise selection and alignment- 00:06:50

Squat Patterns for Quads- 00:11:39

Developing full musculature to correct squat pattern- 00:17:28

Cuing for foot pressure in squats- 00:19:16

Hack Squat- 00:21:34

Safety Squat, High Bar Squat and Smith Squat- 00:25:25

Toe Position for Quad Activation- 00:30:17

Leg Press- 00:32:06

Leg Extension- 00:39:22

Lunges and Bulgarian Split Squat- 00:44:44

Wrap Up-00:49:36

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 23: Dr. Greg Potter: Sleep Optimization for the Physique Competitor

In this episode of J3 University, Luke and I are joined by sleep expert Dr. Greg Potter. Sleep is our number one recovery tool for physique enhancement, so not getting enough puts a large damper on fat loss, muscle building, but also health outcomes. Dr. Potter give the run down on why we need sleep, what good sleep looks like, and gives a framework of how a healthy sleep routine should be designed with takeaways to problem solve common sleep issues.

Dr. Greg Potter Contact/Social Media:

https://resilientnutrition.com/blogs/news

@resilientnuts

@gregpotterphd

http://gregpotterphd.com

Timestamps

Greg Potter Intro- 00:00:26

Importance of sleep for physique competitors- 00:02:25

Defining sleep deprived- 00:07:43

Sleep timing/quality- 00:14:38

Assessing your sleep- 00:18:35

Light Exposure/Training Timing- 00:26:48

Mental Stress/Caffeine Intake/Meal Timing- 00:33:60

CBD/THC- 00:40:43

Dawn and Dusk; spending time outdoors to improve sleep- 00:46:63

Setting up your bedroom for sleep quality- 00:57:30

Wrap Up- 01:05:02

Dr. Potters Contact/Social Media- 01:07:43

J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.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 22: Joe Jeffrey- Post Show Phase Recovery and Offseason Potentiation

In this episode of J3 University, Luke and I are joined by Joe Jeffrey to discuss the transition from contest prep into the offseason. The post show period is vulnerable time for rapid fat gain and in the presence of high levels of fatigue. The approach discusses will cover how to set up diet, training, cardio, health markers and PEDs from prep into post show and what that progression of all variable should be as we phase into the offseason.

Joe Jeffrey is an online physique coach with physique collective specializing in physique enhancement.

For more information on Joe Jeffrey:

Instagram: @Joe_physiquecollective

Website: www.physiquecollective.com

Timestamps

Joe Jeffrey Intro- 00:00:25

First week post show set up- 00:05:06

Post show body fat/weight re-gain - 00:11:07

Prep Duration- 00:23:50

Training/Programming moving in to Offseason- 00:27:38

PED changes post show- 00:32:09

Changes to T3 post show- 00:37:49

Changes to Clen post show- 00:40:63

Changes to Growth Hormone/Insulin- 00:42:17

Lab work post show- 00:51:12

Wrap Up- 01:05:59

J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.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 21: IFBB Pro Hunter Labrada: Growing into the 2021 Chicago Pro

In this episode of J3 University, Luke and I are joined by IFBB Pro Hunter Labrada who is 1 week out from the 2021 Chicago Pro. Hunter has made massive improvements in his back development after the 2020 Olympia, so we dive into Hunter’s training approach and how he restructured his training to bring up the back side.

Hunter Labrada Social Media: 

YouTube: Labrada Nutrition

Instagram: @hunterlabrada

Timestamps

Hunter Intro- 00:00:25

Physique analysis for the 2020 Olympia- 00:03:33

Growing during Contest Prep- 00:10:50

Training set up after Olympia- 00:13:41

Fatigue Management and exercise selection to bring up back- 00:21:38

Emotional attachment to certain lifts- 00:31:43

Progression in the gym at the end of prep- 00:41:17

Peak week training split- 00:46:51

Where to follow Hunters prep- 00:51:59

J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.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 20: IFBB Pro Kuba Cielen: Maximizing the Post Show Rebound and Offseason

In this episode of J3 University, Luke and I are joined by IFBB Pro Kuba Cielen. Kuba had an phenomenal offseason pushing his body weight up to 267lbs and adding a solid 15-20lbs of stage weight in less than a year. We dive into Kuba’s meticulous and regimented approach to pull out all variables from nutrition, training, recovery, PEDs, to find out how to max out the offseason progression with leaving nothing on the table. If you want to know how to handle you post show period and move through offseason back into a prep, this episode is for you.

Kuba Cielen Social Media:

YouTube- Kuba Cielen 

Instagram- @kuba_cielen

Timestamps

Kuba Cielen Offseason- 00:00:23

Holding/Maintenance phase before starting prep- 00:04:55

Recovery phase out of prep- 00:11:59

Schedule/Routine in offseason- 00:19:08

PEDS moving in to offseason- 00:21:16

Training volume- 00:23:06

Changes to training- 00:32:12

Rate of weight gain post show- 00:38:34

Lab Work/Daily monitoring, starting PED cycle- 00:50:42

Managing all variables for optimal results- 00:59:12

Pushing food in offseason/staying active in offseason- 01:02:39

Wrap Up- 01:09:53

J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.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/

In this episode of J3 University, Luke and I cover hypertrophy training surrounding chest development. Luke and I cover strategies that have helped us both improve dysfunctions in our shoulders, engage pecs, exercise selection decisions, proper execution and order. We also lay out a framework to progress pressing using dead stops and band work. Lastly discuss can you do flyes before pressing or will that limit hypertrophy outcomes?

J3 UNIVERSITY: http://j3university.com COACHING: http://J3sportsrd.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/