3D Muscle Journey 3D Muscle Journey

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 💪 

SIGN UP FOR ONE-ON-ONE COACHING SERVICES

- ⁠⁠⁠https://3dmusclejourney.com/coaching/⁠⁠⁠

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS

- ⁠⁠⁠https://www.3dmjvault.com/bundles/vip⁠⁠⁠

Watch our show on YouTube - ⁠⁠⁠https://www.youtube.com/team3dmj

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 💪 

SIGN UP FOR ONE-ON-ONE COACHING SERVICES - ⁠⁠https://3dmusclejourney.com/coaching/⁠⁠

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - ⁠⁠https://www.3dmjvault.com/bundles/vip⁠⁠

Watch our show on YouTube - ⁠⁠https://www.youtube.com/team3dmj

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

------------------------------

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 💪 

SIGN UP FOR ONE-ON-ONE COACHING SERVICES - ⁠https://3dmusclejourney.com/coaching/⁠

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - ⁠https://www.3dmjvault.com/bundles/vip⁠

Watch our show on YouTube - ⁠https://www.youtube.com/team3dmj

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.

------------------------------

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 💪 

SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip

Watch our show on YouTube - https://www.youtube.com/team3dmj

Andrea, Brian, and Jeff conduct an audience-supplied Q and A session. Topics include maximizing muscle growth, how to track volume, what you can do if you’re afraid of gaining body fat after your competitive season, and a lot more.



Timestamps

0:00- Introduction

2:24- How to grow maximally versus slowly and how to tell the difference

13:07- How to balance lifting with other forms of physical activity like running, cycling, basketball, etc.

21:48- If you aren’t working with a coach, how can you know if you’re lean enough to stop dieting and ready to step onstage 35:35- How should you count volume from compound exercises? How should you count volume from myo-rep sets? Does one set of myo-reps equal one traditional set?

42:55- Why your weekly volume, in terms of sets per week, might actually go *down* over your career

51:26- Andrea and the coaches’ advice on what you can do if you’re afraid of gaining body fat after you finish your competitive season



Selected Links From This Episode

Team 3DMJ’s Instagram Account- @team3dmj

Team 3DMJ’s YouTube Channel- ⁠https://www.youtube.com/@Team3DMJ⁠

Team 3DMJ’s Twitter/X Account- @team3dmj

Personalizing Your Program (Vault Course)- ⁠https://www.3dmjvault.com/courses/personalizing-your-program⁠

The Vault- ⁠https://www.3dmjvault.com/bundles/vip⁠

Pro Bodybuilder Case Study (Vault Course)- ⁠https://www.3dmjvault.com/courses/pro-bodybuilder-case-study⁠

The Recovery Diet (Vault Course)- ⁠https://www.3dmjvault.com/courses/the-recovery-diet⁠

3DMJ’s Website- ⁠https://3dmusclejourney.com/⁠



Thanks for listening to The 3D Muscle Journey Podcast 💪 

SIGN UP FOR ONE-ON-ONE COACHING SERVICES - ⁠https://3dmusclejourney.com/coaching/⁠

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - ⁠https://www.3dmjvault.com/bundles/vip⁠

Watch our show on YouTube - ⁠https://www.youtube.com/team3dmj

In this eye-opening episode, Eric and Steve do a deep dive on the risks of testing new supplements, how you can help ensure the supplements you take are high-quality, and the supplements they use and recommend. Along with discussing the effectiveness of various supplements, the coaches go through the research showing just how common supplement contamination really is.

Timestamps

0:00- Introduction1:00- Steve’s training on the use and role of supplements in our diet6:57- What’s the harm of testing supplements?16:49- How supplements are or aren’t regulated19:57- Third-party-tested supplements27:26- Does the supplement improve the specific outcome you care about36:31- What are licensed ingredients?39:30- The supplements Eric and Steve take and recommend45:22- Mercury poisoning48:42- BCAAs54:55- Supplements are marketed as more important than they really are1:01:59- Protein spiking



Selected Links From This Episode

The Physique Photo Guide (Vault Course)- https://www.3dmjvault.com/courses/physique-photo-guide

3DMJ Podcast Episode #158: Plant-Based Nutrition for Lifters- https://www.youtube.com/watch?v=2jDGAxY0APM

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

Dietary Supplement and Food Contaminations and Their Implications for Doping Controls- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7466328/

Dietary Supplements as a Major Cause of Anti-doping Rule Violations- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8990797/

Steve’s Website- http://stevetaylorrd.com

Steve’s Instagram- @stevetaylorRD

Steve’s YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ

Steve’s Facebook Page- https://www.facebook.com/stevetaylorRD

Steve’s Mailing List & Newsletter- http://eepurl.com/diZ6Gz



Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj