Nutrition

Up the Protein Intake for Enhanced Bodybuilders!

I have heard it all and done it all coming up through the pro ranks. Personally, I have done the massive protein intake …

Episode 112: Nutrition to Retain Muscle During Fat Loss

In the third installation of this series, John and Luke dive into cardio and how to approach and maximize your cardio st…

Episode 101: Getting Huge on Thanksgiving

In this episode, John and Luke talk about about how to jacked on Thanksgiving! Legs, desserts, naps, and much more are c…

Episode 99: Astrid Naranjo: Sustainable Dieting in Bodybuilding

In this episode of the J3U Podcast, John and Luke are joined by Astrid Naranjo, also known as @antidiet_dietitian on Ins…

Episode 93: More Protein = More Mass?

In this episode of the J3U Podcast, John and Luke discuss protein intake and its relativity to growth. How much do you a…

Episode 91: Carb Cycling is Overrated

In this episode of the J3U Podcast, John and Luke discuss carb cycling, its necessity, and its application, alongside ho…

Episode 84: HOW TO MAKE WEIGHT

In this episode of the J3U podcast, John & Luke discuss everything you need to know for how to make weight for a show. I…

Episode 77: POST SHOW BINGE

In this episode of the J3U podcast, John & Luke discuss the nuances and troubles associated with post-show binging. We d…

Episode 76: PEAK WEEK CARB LOADING W/ JOE JEFFERY

In this episode of the J3U podcast, Joe Jeffery from the Physique Collective joins us to discuss carb loading during pea…

Episode 75: RUINING PEAK WEEK: WATER MANIPULATION

In this episode, Calum Raistrick of Procoach joins Luke & John to discuss water manipulation, the role it can play for a…

Episode 72: WHY ARE YOU SO FAT ON STAGE?

In this episode, John & Luke discuss the issue of not being lean enough come show day. What causes this, where do you go…

Episode 71: OLYMPIA LEVEL FEMALE PED’S

In this episode, John & Luke discuss every aspect around high-level female PED use and what should be considered based o…

Episode 68: CARDIO vs. CALORIES

In this episode, John and Luke discuss the topic of cardio vs. calories, which of these you should approach first when d…

Dark Chocolate Bodybuilding Super Food?

Dark Chocolate Bodybuilding Super Food? Chocolate is not your typical bodybuilder friendly food choice. Usually we assoc…

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 o…

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 mea…

Episode 6: Refeed and Diet Breaks Conclusions and Takeaways Volume 4

In this episode of J3 University, Luke and I review the literature and discussion we’ve had in the past three episodes w…

Episode 4: Dr.Mike Israetel- Rethinking Refeed and Diet Breaks

Pizza Endings and Prep Beginnings

Last Friday I ended my improvement season with three of my favorite things, pizza, cookies and a movie on the couch with…

Pizza & Wonder Woman at Home Date

John and I had a much-anticipated free meal that we scheduled for Tuesday of this week. I like using the term ‘free meal…

How Many Post Show Cheat Meals Can I Have?

Pizza, burgers, sushi, cookies, and the list can just never end! Post show eating can be a challenge for many competitor…

Bigger Gains: Protein Shakes or Whole Food?

I have seen some debated and anecdotal recommendations revolving around whole food protein source being “better” than pr…

Effect of Massing on Unsaturated fats or Saturated Fats on Body Composition

Time to mass up and we are faced with a selection of which macro to increase and once selected, what types of food from …