Published Tue February 13th, 2024

Episode 113: Cardio 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

Cardio vs Calorie Adjustments 00:52

Effort in Cardio 05:34

Modality/Duration 07:30

Female Considerations 12:41

Exchanging Steps 15:36

What’s the Goal? 26:09

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

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 23th, 2024

Episode 110: Creating the Worst Physique Coach

In this episode, John and Luke discuss the qualities of an all-time bad physique coach, while also addressing points that can really up your game as a coach.

Timestamps

Training Footage 01:10

Prep Work 08:59

Investing in Your Athlete 16:46

Mentorship/Client Relationship 26:22

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 Tue January 2nd, 2024

Episode 107: Navigating Stalled Lifts

In this episode, John and Luke discuss how to bust through lifting stalls, the variables to account for and troubleshooting for whenever you run into stalls.

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Mon December 27th 2023

Episode 106: Are Your Reps Effective?

In this episode, John and Luke the efficacy of your reps – how and when to maximize them, and every variable that effects your reps actually are.

Timestamps

Intro 00:00

What the Research Says 01:57

Different Variables 06:25

What’s the Goal? 14:44

Variable Rep Programs 17:45

Effort Level 26:01

Closing Discussion 34:41

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Wed December 20th, 2023

Episode 105: Train as Frequently as Possible

In this episode, John and Luke discuss training frequency, volume distribution, and the best route for maximum hypertrophy

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Published Wed December 13th, 2023

Episode 104: Estrogen Control & Masteron

In this episode, John and Luke talk through the offseason trifecta, how to manage each and offer perspectives and anecdote to help you maximize this combo.

Timestamps

Intro 00:00

How Long Should You Wait to Add in GH and Insulin Post-Show? 01:20

What is the Stop Point? 07:26

What to Consider with Metformin 15:40

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC