J3 University

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/

Episode 18: Fouad Abiad: The Business of Bodybuilding

In this episode of J3 University, Luke and I are joined by IFBB Pro Fouad ‘Hoss' Abiad.

Found has led a successful career on and off the bodybuilding stage and we pick his brain on what it take to build a brand and business in the fitness industry. Fouad is wealth of information and gives great takeaways on utilizing social media, finding your brand, habits that form success, athlete sponsorships and mistakes in business to avoid.

To follow Fouad check out:

Instagram: @foudabiad

Host @realbodybuildingpodcast

Owner: @hosstilesupps

Timestamps

Fouad Abiad Intro- 00:00:24

Getting back on stage/future plans- 00:04:15

How Fouad got started in bodybuilding and business- 00:12:42

Social Media influence and bodybuilding- 00:18:09

Building your brand- 00:21:30

Mistakes as bodybuilders and building the brand- 00:30:23

Finding your brand- 00:37:07

Diversifying social media platforms- 00:41:47

Finding athletes for the brand- 00:45:58

Number one mistake in Building a business- 00:54:10

Future goals- 00:57:07

Wrap Up- 01:08:59

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 17: Dr. Dean St Mart: Resolving Digestive Issues from PED Usage

In this episode of J3 University, Luke and I are joined with Dr. Dean St Mart on the topic of digestive issues brought on through PED usage. Dr. Dean covers what is the root cause of these issues from PEDs and how this root cause is the basis for the intervention to manage and treat PED side effects whether contest prep or offseason. If you are natural or enhanced and suffer from digestive issues limiting your ability to progress this is the episode for you.

Dr. Dean St Mart is the Formulator for Supplement Needs holding a PhD in Organic Chemistry, working as a Chemical Engineer and also an established competitive bodybuilder.

Instagram: @deanstm

Website: www.supplementneeds.co.uk/

Timestamps

Dr. Dean Intro- 00:00:18:29

Bodybuilders Main Digestive Issues- 00:01:47

Pushing High volumes of food in offseason- 00:06:12

Figuring out Digestive issue- 00:09:34

Digestive issues when PEDS are introduced- 00:12:06

Lab work and elevation in basophils- 00:22:40

Using antihistamine for seasonal allergies/DAO histamine digester- 00:26:21

Modify compound selection/Liver function and Digestive health- 00:35:30

Things to have in place to support liver and remove bile acids- 00:41:51

GGT, AST, ALT, ALP- 00:52:38

Finding the root cause; antihistamine use- 00:59:29

Closing thoughts- 01:07:33

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 16: Lab Testing and Health Monitoring for Physique Athletes

In this episode of J3 University, Luke and I discuss what we should be monitoring as bodybuilders to keep health intact long term whether PED enhanced or Natural. We talk on the yearly scale about Calcium Scoring, Heart Echos down to  Blood Lab draws. Also what you can do at home to monitor health and also keep progress in your physique happening on a daily/weekly basis. We also address the options when trying to acquire this testing. If you use AAS, GH, and/or insulin this is a must listen.

Timestamps

Intro Health Markers PED Use Bodybuilding Practice- 00:01:54

Long term Health Diagnostics- 00:07:36

Sleep Apnea- 00:19:35

Frequent Health Monitoring- 00:25:33

What you should be testing on your blood panels- 00:35:51

Female blood panels- 00:44:29

Panel add-ons- 00:45:44

Day To Day Monitoring- 00:50:51

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 15: Dr. Gabrielle Fundaro: Gut Health Myths and Practical Applications: Team Eat Fiber!

In this episode of J3 University, Luke and I are joined by Dr. Gabrielle Fundaro to discuss what gut health actually means currently and a framework to navigate through what is acceptable GI function and what is true dysfunction. She address fiber and probiotic under and over usage and what we should really be putting stock in. Dr. Fundaro address some of the common issues we see in the physique realm and how to dress those issues with some solid recommendations for coaches and athletes.

Dr. Fundaro holds a PhD. In Human Nutrition, Foods, and Exercise. ACE Certified Health Coach and Board Member of National Coaching Global Mastermind and Sports Nutrition Association.

You can follow and learn more from Dr. Fundaro at:

Instagram: @vitaminphd

Website: vitaminphdnutrition.com

Website: btgcomprehensivecoaching.com

Timestamps

Intro Dr. Gabriel Fundaro- 00:00:29

Dr. Fundaros High fat feeding on hypertrophy study- 00:02:67

Gut Health Framework- 00:06:19

Disease and Gut Health Association- 00:12:32

Research knowledge in to application- 00:18:21

Probiotics and Fiber in Bodybuilders- 00:21:63

Bloat and Gas with Fiber- 00:24:15

Handling individuals that have high food volume- 00:32:34

Greens Powder and Fiber Supplements- 00:37:12

Eating cold or reheated food- 00:44:31

Issues that come up with Contest prep- 00:48:40

Recommendations for coaches- 01:02:38

Wrap Up, where to find Dr. Fundaro- 01:13:59

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 14: Peaking for multiple shows; Indy & NY Recap

In this episode of J3 University, Luke and I walk through my recent showings at the Indy and NY Pro. I give some insight into my thoughts on the outcome, what I did different between shows and what would I change in nutrition, fluids and if diuretics have a place. We discuss actual show day and how to hold “the peak look” between prejudge and finals. Finally, wrapping up with next show plans and the process moving forward.

Timestamps

Intro-00:00:25

Indy Pro Review- 00:01:22

New York Pro Review- 00:03:57

Differences made for flat body parts- 00:07:57

Diuretic usage- 00:10:38

Holding your look from prejudge to finals- 00:14:33

Changes made to training- 00:25:32

Next show plans- 00:33:53

Sharing the process- 00:47:32

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 13: Hypertrophy Training: Why Your Back is NOT Growing

In this episode of J3 University, Luke and I cover hypertrophy training surrounding Back development. We answer listener questions that cover exercise selection and execution to get the most out of your program. Also, we hit some myths on back training, so you are the most effective it hitting your development goals.

Timestamps

Belt Training; Are Deadlifts bad for the waist?- 00:04:02

Rack Pulls Pros and Cons- 00:13:58

Movements to develop lower back- 00:25:00

Pullups and efficacy- 00:33:16

Identifying and setting up movements for each area of the back- 00:42:01

Unilateral vs Bilateral Back Training- 00:49:22

Trap Work- 00:55:46

Wrap Up- 01:02:34

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 12: Peak Week Protocols for Success

In this episode of J3 University, Luke and I dive into peak week strategies since I am on peak for the 2021 Indy Pro. Peak week planning prior to the actual week is essential to success and will guide the decision making process as show day approaches. We talk on training, nutrition, water, sodium and PED manipulation for peak week and some personal anecdote leading into Indy Pro weekend.

Timestamps

Episode Intro- 00:00:28

How far out are you using data to help guide peak week?- 00:09:28

AM and Post Workout picture comparison- 00:18:39

Assessing fat vs water going in to peak week- 00:24:40

Managing Fatigue and Training during peak week- 00:28:02

Adjusting cardio vs calories to manage fatigue- 00:40:12

Cardio and Step Count- 00:48:20

Eating in to the show- 00:50:32

Androgen manipulation- 00:54:28

Wrap Up- 01:06:22

J3 UNIVERSTIY: 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/