The Storey StrengthCast

Chapters

00:00 Introduction and Episode Overview

00:40 Emma and Shane introduce their dieting backgrounds

02:06 Early dieting mistakes and misconceptions

04:33 First experiences with vegetables and food preparation

10:17 Unhinged diet hacks: corgetti, protein fluff, and more

17:02 Common disordered behaviors: chewing gum, chewing and spitting

23:33 Intermittent fasting and binge cycles

27:39 Extreme behaviors: chewing gum, ice, and food hiding

33:50 Food environment control and meal planning

41:24 Reflections on dieting and relationship with food

58:00 Final thoughts and advice for listeners

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/4vuEGUqjwxZxiEkGMuUAIt

Where to find Emma:Instagram: https://www.instagram.com/emma.currivan/Podcast: ⁠https://open.spotify.com/show/5Y71WFw9MkzS71zppoqsC9⁠Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0hMyCoreSupplements Discount Code:Storey10https://www.mycoresupplements.ie/Get 200$ off J3U Level 1 - Advanced Bodybuilding Education: https://shane_storey--j3university.thrivecart.com/level-1/

Keywords

dieting mistakes, bodybuilding, nutrition, dieting hacks, food habits, dieting stories, fitness, body transformation, dieting tips, unhinged diet behaviors

Key Topics:

Common dieting mistakes and unhinged behaviors

Impact of food obsession and diet hacks

Long-term effects of disordered eating habits

Practical advice for sustainable dieting

Humorous stories from bodybuilding journeys

In this conversation, Shane Storey, Dr. Andrew Chappell, and James Melville discuss their experiences in bodybuilding, the importance of coaching, and the dynamics of coach-client relationships. They explore how personal journeys in bodybuilding shape their perspectives on training, nutrition, and community building. The discussion highlights the significance of communication, trust, and support in achieving bodybuilding goals, as well as the technical aspects of training and injury prevention. In this conversation, Shane Storey, Dr. Andrew Chappell, and James Melville delve into various aspects of bodybuilding, including performance, training techniques, and the mental challenges faced by athletes. They discuss the nuances of blood flow restriction training, the importance of pushing limits for growth, and the passion for competing. The dialogue also covers recovery strategies post-competition, the journey of continuous improvement, and the significance of mental resilience in the sport. Ultimately, they emphasize the need for balance in the bodybuilding lifestyle, allowing for flexibility and enjoyment outside of strict training regimens. In this engaging conversation, Shane Storey, Dr. Andrew Chappell, and James Melville explore the importance of balance in bodybuilding and life. They discuss how having diverse interests outside of bodybuilding can enhance performance and well-being, the concept of metacognition in sports, and the value of hobbies for stress relief. The trio also emphasizes the significance of building relationships through shared experiences and the upcoming competitions they are preparing for.

Chapters

00:00 Introduction to Bodybuilding Journeys

02:54 The Role of Coaching in Bodybuilding

05:46 Building Relationships with Coaches

08:59 The Importance of Communication in Coaching

12:09 Creating a Supportive Community

14:59 Assessing and Improving Physique

17:58 Training Techniques and Adjustments

20:46 Refining Exercise Execution

24:07 Injury Prevention and Recovery Strategies

27:14 Exploring Blood Flow Restriction Training

34:53 The Art of Bodybuilding and Performance

37:33 Understanding Blood Flow Restriction Training

39:12 The Psychology of Intensity in Training

42:02 The Importance of Pushing Limits

44:16 The Passion for Competing

48:13 Post-Competition Recovery Strategies

51:35 The Journey of Continuous Improvement

54:16 Mental Resilience in Bodybuilding

01:00:06 Finding Balance in Bodybuilding Life

01:02:23 Finding Balance in Bodybuilding and Life

01:05:10 The Importance of Diverse Interests

01:09:15 Metacognition and Self-Reflection in Sports

01:12:03 The Role of Hobbies in Stress Relief

01:18:33 Building Relationships Through Shared Experiences

01:20:58 Upcoming Competitions and Future Plans

Where to find the lads:

James Instagram: https://www.instagram.com/james_w_melville

James Gym: https://www.instagram.com/thecompoundroom

Andy Instagram: https://www.instagram.com/thenattybodybuildingcoach

Andy Website: https://www.naturalbodybuildingcoach.com/

keywords

bodybuilding, coaching, fitness, training, community, physique, nutrition, exercise, injury prevention, bodybuilding techniques bodybuilding, performance, blood flow restriction, training intensity, competition, recovery strategies, mental resilience, continuous improvement, bodybuilding lifestyle bodybuilding, work-life balance, metacognition, hobbies, stress relief, relationships, competitions, coaching, fitness, personal growth

Shane Storey sits down with Irish powerlifter Ryan McCann to unpack the habits, training decisions, and nutrition strategies that helped him build an Irish squat record and a personal best total of 822.5kg. Ryan shares how he navigates international travel, maintains performance while eating over 5,000 calories a day, and manages life as a celiac while competing at the highest level in Ireland.

Timestamps

00:00 — Intro and Ryan’s recent All-Ireland win
00:28 — Returning to Ireland, travel, and competition schedule
01:45 — Training while moving between countries
03:41 — Upcoming travel and competition calendar
04:32 — Nutrition while traveling and hitting 5,000+ calories
05:15 — Protein, carbs, and managing meals abroad
06:38 — Travel sickness and digestion issues
08:07 — Gluten-free food challenges in Southeast Asia
09:34 — Bali food quality and macro-friendly eating
11:18 — Ryan’s celiac diagnosis and the blood work that led to it
13:16 — Confirming celiac disease with testing and endoscopy
14:46 — How going gluten free improved his training
16:11 — Symptoms he noticed before diagnosis
18:23 — Transitioning to gluten-free eating
20:08 — Food quality, alcohol, and lifestyle adjustments
22:13 — Moving from 82.5kg to 120kg
23:23 — Best totals and bodyweight changes
24:46 — Why Ryan recomps instead of staying at 120kg year-round
25:44 — Health markers, blood work, and cardio work
27:37 — Training consistency and why body composition matters
28:55 — Why higher body fat can hurt long-term progress
30:34 — Mental benefits of phase changes and goal setting
33:11 — Prep for Westerns in Luxembourg
33:39 — Higher-rep hypertrophy block and training structure
34:36 — Lower volume, higher intensity, and recent PBs
35:03 — The importance of nutrition, sleep, and recovery
37:54 — Why year-round buy-in matters
41:51 — Tracking food and staying consistent while traveling
44:05 — Estimating meals when eating out
46:11 — Managing macros with restaurants and takeaways
47:04 — Hunger cues, fullness, and appetite awareness
49:02 — Eating high calories, meal frequency, and digestion
51:15 — Meal timing while cutting versus gaining
53:45 — Fermented foods and digestion hacks
54:15 — Oats, protein milk, fruit, and meal enjoyment
55:40 — Making meals interesting with sauces and seasonings
58:29 — Meal prep, convenience, and cooking in bulk
59:21 — Rice cookers, frozen veg, and simplifying prep
62:04 — Biggest accelerants in Ryan’s training progress
63:18 — Squat technique changes and the squat breakthrough
65:11 — The carryover from wraps to sleeves
66:08 — Early programming and coaching influences
67:06 — High volume to low volume: what changed and why
68:44 — Why program hopping is different from long-term adaptation
71:50 — Periodisation, joint health, and managing intensity
73:37 — Building strength through muscle, technique, and load management
77:38 — Future goals: nationals, Euros, Worlds, and a 900kg total
80:15 — Recent training numbers and squat confidence
81:34 — Final thoughts on mindset and competition preparation

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

SEO - Powerlifting, Irish powerlifting, Ryan McCann, strength training, celiac disease, sports nutrition, body recomposition, competition prep, squat technique, powerlifting coaching, training consistency, elite powerlifting

Join us on the Storey StrengthCast as Ronan Michael shares his inspiring journey from Ireland to Australia, navigating the highs and lows of professional rugby league. Discover insights into mindset, training, facing adversity, and building a life beyond playing.

Main Topics:

• Transition from rugby union to rugby league and moving from Ireland to Australia
• The mental and physical demands of professional rugby
• The importance of mindset, resilience, and controlling what you can
• Training routines: off-season, in-season, and game preparation
• The influence of genetics, hard work, and self-awareness in athletic development
• Documenting the journey: authenticity, growth, and overcoming self-doubt

Chapters

00:00 Life in Australia: A New Beginning

02:56 Career Crossroads: Transitioning from Bradford to Australia

05:56 From Union to League: A Journey of Discovery

12:01 Understanding the Differences: Rugby Union vs. Rugby League

19:48 Training Regimens: Balancing Strength and Performance

24:46 Off-Season Training: Control and Structure

29:49 The Importance of Hard Work in Training Culture

35:29 The Pursuit of Effortless Gains

37:54 The Hard Work Dilemma in Sports

42:34 The Genetic Lottery in Rugby

46:28 Mindset: The Key to Professionalism

57:19 Embracing the Process of Growth

01:09:24 Future Aspirations and New Ventures

Where to find Ronan:

Instagram: https://www.instagram.com/ronanmichael/

Youtube: https://www.youtube.com/@ronanmichael

Podcast: https://open.spotify.com/show/49zf6kIygYfOKEB7MVrkRN?si=bf8eaf2ba38c4f06

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

FREE Fat Loss guide:

https://v0-fatlossguide.vercel.app/

Download “The Pragmatic Guide To Building Muscle” FREE:

https://www.storeystrength.com/pragmatic-muscle-building-guide

Free Bulking Calculator:
https://musclegain-fldjsx4m.manus.space

MyCoreSupplements Discount Code:

Storey10

https://www.mycoresupplements.ie/
J3U Discount Code: SHANE5

https://j3university.com/

Shane Storey sits down with Darragh Mac Namara, fresh off a huge bodybuilding weekend that included redemption, a pro card win, and a major mindset shift. Darragh opens up about the emotional rollercoaster of competition, the pressure of living up to expectations, and what it really takes to stay in the game long enough to succeed. From bodybuilding prep and nutrition to alcohol abstinence, content creation, and building a business as an online coach, this conversation goes far beyond the stage. It’s a brutally honest look at discipline, identity, burnout, and what happens after you hit a goal you’ve spent years chasing.

Episode Highlights

• How Darragh bounced back after losing the regional overall and went on to win the pro qualifier
• What it felt like to finally earn IFBB pro status
• Why stress, not effort, was the biggest challenge in prep
• How bodybuilding became autopilot after years of repetition
• Why he believes flexibility and balance are now essential for long-term progress
• His perspective on food, diet adherence, and why “disordered” doesn’t always mean unhealthy
• Why he quit alcohol and how that decision changed his life
• The reality of growing a coaching business while competing at a high level
• Why authenticity is the key to successful content creation
• How long-term consistency beats short-term hype in bodybuilding and business

Chapters

00:00 The Comeback Story

03:06 Mental Resilience in Bodybuilding

05:53 The Cost of Competing

08:59 Pressure and Expectations

12:07 The Evolution of Bodybuilding in Ireland

14:44 Promoting Irish Bodybuilding

23:24 The Evolution of Bodybuilding Competitions

24:58 Shifting Perspectives on Bodybuilding

29:10 Finding Balance in Bodybuilding

32:41 Enjoying the Journey of Bodybuilding

40:34 The Future of a Pro Bodybuilder

48:59 The Importance of Consistency in Nutrition

50:17 Understanding Disordered Eating in Bodybuilding

55:25 The Impact of Alcohol on Personal Control

01:00:23 The Journey of Sobriety and Self-Discovery

01:04:22 The Relentless Pursuit of Goals

01:10:57 Authenticity in Content Creation

01:16:01 The Journey to Confidence and Experience

01:18:33 The Reality of Building a Coaching Business

01:24:16 Scaling and Team Expansion

01:29:35 Keeping Content Interesting and Engaging

Where to find Darragh:

Instagram: https://www.instagram.com/darraghmac_coach

Youtube: https://www.youtube.com/@darragh_mac

Podcast: https://open.spotify.com/show/5XLberww3jFrxjp0kfDOMg

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

FREE Fat Loss guide:

https://v0-fatlossguide.vercel.app/

Download “The Pragmatic Guide To Building Muscle” FREE:

https://www.storeystrength.com/pragmatic-muscle-building-guide

Free Bulking Calculator:
https://musclegain-fldjsx4m.manus.space

MyCoreSupplements Discount Code:

Storey10

https://www.mycoresupplements.ie/
J3U Discount Code: SHANE5

https://j3university.com/

In this episode of the Storey StrengthCast, Shane Storey breaks down one of the hottest topics in the fitness and health world right now: peptides.

From GLP-1 medications like semaglutide (Ozempic) and tirzepatide (Mounjaro) to newer compounds such as retatrutide, Shane explores what these substances are, how they work, and why they’ve become so popular in both the media and the fitness industry.But this isn’t just a hype-driven breakdown. Shane digs into the evidence, dosing, safety, and ethics behind these compounds, explaining where they may genuinely help and where the conversation gets murky. He also looks at how peptides may affect natural bodybuilding, coaching practices, and the long-term sustainability of fat loss when habits and structure aren’t in place.

Key Topics Covered

• What peptides are and how they differ from proteins
• The role of GLP-1 receptor agonists in appetite regulation and weight loss
• The differences between semaglutide, tirzepatide, and retatrutide
• Why research-backed dosing matters
• The risks of using BPC-157, TB-500, SLU-PP-332, and other grey-market compounds
• How peptide marketing is shaped by social media hype
• The impact of weight-loss drugs on natural bodybuilding
• Why coaching still matters even when drugs reduce appetite
• The danger of relying on “quick fixes” without building habits
• Concerns about product quality, contamination, and misleading labels in unregulated markets

Q&A form:

https://forms.gle/gYGmfuU91kDdWfFF7

00:00 Peptides Hype And Concerns

00:50 What Peptides Actually Are

02:29 GLP Drugs Explained

04:26 Trials Dosing And Safety

06:34 Using GLPs The Right Way

07:34 Bodybuilding Prep Applications

11:51 Lifestyle Risks And Crutch

14:01 Habits To Pair With GLPs

15:56 Coaching Trust And Disclosure

20:44 Training Still Matters Most

25:17 Natural Bodybuilding And Testing

28:52 WADA Bans And Gray Areas

30:46 Rodent Data And SLU-PP332

35:05 BPC-157 Evidence And Placebo

41:05 Gray Market Quality Risks

46:19 Wrap Up And Next Steps

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: ⁠⁠https://mailchi.mp/storeystrength/eu1a1m8m0h⁠⁠

FREE Fat Loss guide:

⁠⁠https://v0-fatlossguide.vercel.app/⁠⁠

Download “The Pragmatic Guide To Building Muscle” FREE:

⁠⁠https://www.storeystrength.com/pragmatic-muscle-building-guide⁠⁠

Free Bulking Calculator:https://musclegain-fldjsx4m.manus.space

MyCoreSupplements Discount Code:

Storey10

https://www.mycoresupplements.ie/

J3U Discount Code: SHANE5

https://j3university.com/

In this episode of The Storey StrengthCast, hear Shane's candid take on balancing life's celebrations with fitness goals, overcoming setbacks, and optimizing training routines. Whether you're dealing with post-party recovery or seeking effective ab development strategies, this episode offers practical insights with a relaxed, honest tone.

Key Topics:

• Shane recounts his wedding celebrations and how they impacted his training and body composition.
• The importance of long-term perspective in bodybuilding and lifestyle choices.
• Practical tips for getting back into routine after indulgence or break periods.
• How alcohol and social events influence body composition and recovery.
• The value of prioritizing experiences over perfect adherence.
• Detailed analysis of protein sources, especially protein bars vs. whole foods.
• Differences in training frequency: 4 vs. 6 days per week and individual recovery considerations.
• The approach to cycle length and body weight targets during cut and bulk phases.
• Addressing common misconceptions about metabolic adaptation and starvation mode.
• Effective strategies for developing abdominal muscles and making them pop.

Q&A form:

https://forms.gle/gYGmfuU91kDdWfFF7

Chapters

00:00 Welcome Back and Wedding Reflections

09:27 Balancing Life and Bodybuilding

22:12 Protein Sources: Bars vs. Whole Foods

23:46 Training Frequency: 4 vs. 6 Days a Week

27:10 Training Frequency and Recovery

30:06 Cutting and Bulking Strategies

32:58 Understanding Metabolic Adaptation

42:16 Developing Abs Effectively

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: ⁠https://mailchi.mp/storeystrength/eu1a1m8m0h⁠

FREE Fat Loss guide:

⁠https://v0-fatlossguide.vercel.app/⁠

Download “The Pragmatic Guide To Building Muscle” FREE:

⁠https://www.storeystrength.com/pragmatic-muscle-building-guide⁠

Free Bulking Calculator:https://musclegain-fldjsx4m.manus.space

MyCoreSupplements Discount Code:

Storey10

https://www.mycoresupplements.ie/

J3U Discount Code: SHANE5

https://j3university.com/

In this episode of the Story Strengthcast, Shane Storey shares a wide-ranging Q&A focused on practical coaching advice for physique athletes and lifters.

He opens with a personal reflection on paying off wedding vendors and connects that experience to training, business, and long-term goal setting: small, consistent actions compound over time, whether you’re saving for a wedding, building muscle, or growing a coaching business.

The episode then moves into listener and client questions covering training motivation, lower back pain during squats, rest-pause style reps, pre-workout nutrition, and dealing with unsolicited advice from non-lifters. Shane’s answers reinforce a common theme throughout the episode: progress is driven by consistency, realistic expectations, and intelligent adjustments based on readiness, recovery, and your actual goals.

Key Topics Covered

1. Why long-term consistency beats quick fixes

2. What to do when training feels like you’re “going through the motions”

3. How to improve training enjoyment without losing progress

4. Lower back pain during squats: weakness, form, or load management?

5. How to think about pain, stiffness, and training around minor setback?

6. Rest-pause-style reps vs standardized reps

7. Pre-workout nutrition: when it matters most

8. How to respond to unsolicited advice about training and eating

00:00 Welcome and Wedding Countdown

00:54 Long Term Mindset Lessons

03:29 Q and A Format Explained

05:09 Motivation vs Discipline

07:32 Fixing Training Boredom

11:39 Lower Back Pain in Squats

13:16 Readiness and Load Management

15:36 Form Breakdown and Injury Risk

21:08 Breathing Pauses Between Reps

24:56 Pre Workout Nutrition Basics

29:05 Morning Training Fuel and Hydration

34:13 Handling Unsolicited Advice

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

FREE Fat Loss guide:

https://v0-fatlossguide.vercel.app/

Download “The Pragmatic Guide To Building Muscle” FREE:

https://www.storeystrength.com/pragmatic-muscle-building-guide

Free Bulking Calculator:
https://musclegain-fldjsx4m.manus.space

MyCoreSupplements Discount Code:

Storey10

https://www.mycoresupplements.ie/
J3U Discount Code: SHANE5

https://j3university.com/

In this episode, Shane Storey reflects on the lessons learned from spending the last year fully focused on bodybuilding after years of alternating between powerlifting and bodybuilding. He breaks down how his training mindset, nutrition habits, recovery, and long-term goals have evolved as he works toward stepping on stage again in 2027

Major Takeaways

• Powerlifting can be a powerful gateway into bodybuilding because it builds discipline, muscle, and strength.
• Training environment matters more than ego.
• Bodybuilding requires more precision in exercise selection and effort distribution.
• Progress is not just about adding load; it’s about developing weak points and improving presentation.
• Long-term health and sustainability matter just as much as performance.
• The best results come from consistent process, not obsession with the outcome.

• “Squat, bench, and deadlift were the king exercises.”
• “Training around people stronger than you changes your whole standard.”
• “Every single exercise within the session has to be treated with the same intent.”
• “I need to act like a pro if I want to become one.”
• “The mindset has to be on the process, not the outcome.”

• Natural bodybuilders
• Powerlifters considering physique goals
• Lifters choosing between strength and aesthetics
• Coaches and trainees interested in long-term progression
• Anyone wanting a practical look at training, nutrition, and mindset evolution

• Shane’s coaching
• Powerlifting competition experience in Ireland and abroad
• Bodybuilding prep for 2027
• Lessons from training under coach AJ

Chapters

00:00 Introduction to Bodybuilding Journey

05:25 Early Experiences in Powerlifting

14:27 Transitioning to Full Powerlifting Competitions

21:39 Post-Prep Reflections and Goals

26:45 Commitment to Future Competitions

34:13 Changing Perspectives on Progression

40:11 Adapting Training to Life Changes

45:37 Key Differences Between Powerlifting and Bodybuilding

53:11 Improving Nutrition Habits

59:05 Increased Activity and Its Benefits

01:04:00 Mindset and Goals in Bodybuilding

01:09:48 Future Aspirations in Powerlifting and Bodybuilding

Documenting 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/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: ⁠https://mailchi.mp/storeystrength/eu1a1m8m0h⁠

FREE Fat Loss guide:

⁠https://v0-fatlossguide.vercel.app/⁠

Download “The Pragmatic Guide To Building Muscle” FREE:

⁠https://www.storeystrength.com/pragmatic-muscle-building-guide⁠

Free Bulking Calculator:https://musclegain-fldjsx4m.manus.space

MyCoreSupplements Discount Code:

Storey10

https://www.mycoresupplements.ie/J3U Discount Code: SHANE5

https://j3university.com/

Chapters

00:00 Maintenance After Cutting

01:11 Coaching and Accountability

02:29 Shredding for Wedding Recap

05:18 Why Maintenance Matters

07:39 Progress Without the Scale

09:40 Finding Maintenance Calories

09:52 Reverse Diet vs Direct Jump

12:36 Scale Jump and Glycogen

16:31 Maintenance Range and Macros

18:58 Portion Tweaks and Food Choices

20:59 Modifiable Carb Choices

21:59 Meal Prep Rice Cooker System

22:44 Smooth Transition to Maintenance

24:04 Set Training Goals and PBs

26:39 Mini Checkpoints and Deadlines

29:31 Turn Diet Behaviors into Habits

32:26 Reframing Cardio and Health

36:58 Reduce Tracking Step by Step

41:12 Build Portion Size Awareness

42:54 Wrap Up and Next Steps

Documenting 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/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

FREE Fat Loss guide:

https://v0-fatlossguide.vercel.app/

Download “The Pragmatic Guide To Building Muscle” FREE:

https://www.storeystrength.com/pragmatic-muscle-building-guide

Free Bulking Calculator:
https://musclegain-fldjsx4m.manus.space

MyCoreSupplements Discount Code:

Storey10

https://www.mycoresupplements.ie/
J3U Discount Code: SHANE5

https://j3university.com/