Published Tue February 6th, 2024

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 strategies to retain muscle.

Timestamps

Adherence 03:05

Rate of Loss Issues 06:57

Lower Output vs. Higher Food Days 14:10

Refeeds for Higher Performance 19:13

Closing Discussion 24:33

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Tue January 30th, 2024

Episode 111: Training to Retain Muscle During Fat Loss

In this episode, John and Luke discuss how to retain as much muscle as possible during either a fat loss phase or prep through changes in exercise selection, volume, and fatigue management.

Timestamps

Training Concepts 02:44

Effort vs Accuracy 09:39

Exercise Selection 15:32

Volume 20:42

Deload Structure 27:42

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Tue January 16th, 2024

Episode 109: Female Peak Week Made Simple

In this episode, John and Luke break down the female peak across the multiple variables included, troubleshooting, and nailing the look.

Timestamps

Intro 00:00

When Does the Food Come in? 06:43

Returning to Maintenance 13:47

Role Play Scenario 19:35

Carb Requirements 28:02

J3U Credential Coming Soon! 34:57

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Tue January 9th, 2024

Episode 108: The Pre Prep Phase

In this episode, John and Luke discuss the phase before the prep, how to set it up, what to consider, and how to maximize this phase so that your prep starts off with a bang.

Timestamps

Intro 00:00

Where Are You Coming From? 01:24

Psychological Components 12:18

Creating a Timeline 19:55

The Extended Offseason Case 25:08

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Wed November 29th, 2023

Episode 102: New Client PED Design

In this episode, John and Luke discuss assessing a new client, what to look for, and where you should start when implementing a stack design.

Timestamps

Intro 00:00

Where to Start 02:30

Assessing the Circumstance 07:17

Implementation 15:02

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

In the 100th episode of the J3U Podcast, John and Luke teach you how to build an X frame physique just like what we saw at the Olympia.

Timestamps:

Intro 00:00

Midsection 02:50

Quads 15:15

Lats 22:20

Delts 28:28

In this episode of the J3U Podcast, John and Luke dive into what it will take from you this offseason to get Olympia-level huge.

Timestamps:

Intro 00:00

Learn to Pose 02:28

Control your Rate of Weight Gain 13:29

Outwork Everyone Like a Prep Routine 33:03

Commit to the Long Term 38:44

In this episode of J3 University, Luke and I are joined by coach Jeffrey Su of First Call Out Fitness. Jeffrey takes us through the application of the popular diabetic and weight loss drug Semaglutatide. With many physique competitors using it for its hunger suppressing effects we look into the application of the drug for this and Jeffrey gives his opinion on how or when this should or should not be applied.

Timestamps

Introducing Jeffrey Su – 00:00:14

Background of GLP1RA – 00:01:29

Dysregulation of Hormones and Receptor Site Desensitization – 00:05:52

Deploying GLP1RA for Eating disorders? – 00:11:48

Negatives to GLP1RA – 00:17:05

Oral and Injectable – 00:19:54

Application for bodybuilding population – 00:21:21

Managing clients post show – 00:30:12

Other areas of application – 00:33:40

Where to find Jeffrey Su – 00:44:42

@firstcalloutfitness
www.firstcalloutfitness.com

Episode Available On: YouTube, Spotify, Google Play, iTunes

In this episode of J3 University, John is joined by J3U coach Cory Hageman to
answer your questions. We dive into managing females show day morning, what
to do about post show binges, steps vs cardio on prep, stalling out with cardio,
and should you do a holding phase before a minicut.

Timestamps
Show day for female athletes: Hair, Makeup and… Pooping – 00:02:20
Post Show Binge Eating: What do you do? – 00:10:01
How to progress Steps and/or Cardio across contest prep? – 00:19:03
HIIT Cardio – 00:32:22
Cardio Efficiency and Staling – 00:40:49
Should a holding phase be done in the offseason prior to a mini cut? – 00:53:32

Episode Available On: YouTube, Spotify, Google Play, iTunes
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In this episode of J3 University, Luke and I discuss the deployment of oral AAS in
contest prep. The term “hardener” has been assigned to several AAS and this term
drives poor decisions on prep for anabolic usage. We discuss why these compounds
are or are not hardeners and what is the true rationale of when to use each.

Episode Available On: 
YouTube, Spotify, Google Play, iTunes

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