3D Muscle Journey

Eric and Steve discuss how our food choices affect our weight, digestive system, and how we feel. They also go through dietary changes you can make to help optimize the functioning of your digestive system. Why is it important to give your body time to adapt to the dietary changes you make? What are some dietary adjustments you can try if you’re struggling with constipation or bloating? What is fiber and what are the potential benefits of consuming a high-fiber diet? Does it matter which foods you get your fiber from? How can fiber provide calories? How should you track fiber? How can you know if you are consuming enough fluids? The answers to these questions and many more are covered in this episode. Timestamps 0:00- How changes in food choices, sodium intake, and bowel movement frequency can affect your weight 7:47- What is fiber? 14:41- How can fiber provide calories? How much can it provide? 20:07- Fiber is more than just soluble and insoluble 32:59- Some of the things Steve reviews when someone comes to him who is struggling with constipation or bloating 38:49- The potential benefit of getting your body used to smaller-sized meals, if you are used to very large meals 46:11- Fiber intake recommendations 48:44- How to know if you are consuming enough fluids 52:13- Other things to look at besides your total fiber intake if you are struggling with constipation 55:21- Sugar alcohols and giving your body time to adapt to the dietary changes you make 1:06:33- Is fiber essential, a high-fiber cereal that can help with constipation, and how all of this affects performance in the gym Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- ⁠https://www.3dmusclejourney.com/mass⁠ 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 Strategies For Relieving Constipation- https://www.youtube.com/watch?v=Qp7pbtPrfJ8&t=2s 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

Alberto, Eric, and Jeff discuss how to know if you are progressing at a good rate for your genetics and where you are at in your lifting career, what to do if you aren’t, and the importance of having realistic expectations about how quickly you can progress. What is the difference between progressive overload and progression? Do you want to be more proactive or reactive when it comes to increasing and decreasing load? What is “autoregulated double progression” and how can you use it to help you get the most out of every session? What percentage of hypertrophy is related to volume? What undesirable things can happen when someone puts too much emphasis on beating the logbook? The answers to these questions and many, many, many, more are covered in this episode. Timestamps 0:00- The difference between progressive overload and progression 4:57- Being reactive vs. Proactive when it comes to increasing and decreasing load 13:26- Where the coaches think the expectation that we need to progress every gym session came from 20:55- A good model for knowing when to increase or decrease load 32:54- Not letting other people cause you to get in your own way 38:24- The importance of having realistic expectations about how quickly you can progress 59:09- Autoregulating your programming more as you become more advanced 1:06:59- How an athlete’s personality can influence how they autoregulate their training 1:14:42- Final thoughts Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 3DMJ Podcast Episode #264: The Best Male Bodybuilder Of All Time?- https://www.youtube.com/watch?v=UXdLeWotpGE 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 talk about times they felt and still feel isolated and misunderstood during their bodybuilding journeys. Along with sharing stories from their past, the coaches give advice to those who feel isolated and misunderstood. What is the coaches’ advice to those who have friends and family who don’t understand why they compete in bodybuilding? How do the coaches balance bodybuilding with their marriages? How important is having support from others? Do the coaches ever feel isolated as coaches? What are the pros and cons of being an online coach? Do the coaches think artificial intelligence will someday take the place of human coaches? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Where the coaches got their information from when they first got into bodybuilding 7:54- During the beginning of their bodybuilding journeys the coaches often felt misunderstood 20:25- Who are you surrounding yourself with? 30:43- How the coaches balance bodybuilding with their marriages 40:16- What the coaches do as coaches, besides assigning nutritional goals and building training programs 49:21- Be cautious when it comes to the content and recommendations you see on social media 58:48- Do the coaches ever feel isolated as coaches? 1:06:13- In-person interactions & artificial intelligence in bodybuilding Selected Links From This Episode The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide 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 Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals 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

Dive into the secrets of growing your arms and delts while keeping those joints healthy. The hosts reveal their evolving perspectives on training volume and effective techniques. Discover strategies for shoulder pain relief and whether training in lengthened positions is worth it. Learn about the importance of individualized programming and the role of isolation exercises. Plus, get insights on progression techniques and favored exercises to achieve optimal arm and shoulder development!

Hosts answer audience questions on diverse topics like training methods, mindset shifts after competitions, and body recomposition. They discuss the pros and cons of high vs. low rep training and how to effectively use RPE in workouts. Insights on how lifting shoes with elevated heels can enhance performance are shared. Additionally, tips for transitioning nutrition post-competition for optimal recovery are covered. This engaging Q&A provides practical advice for anyone serious about strength training and muscle growth.

Discover the evolution of bodybuilding divisions and how to choose the right one for you. Coaches share tips on customizing training for success in your selected category. Learn about the differences in fat loss strategies for men and women. Explore the impact of nutrition, particularly regarding processed foods, on competition prep. Plus, find out if new lifters should target a specific division and whether top physique competitors train their legs. Get ready for some insightful advice tailored to competitive athletes!

The discussion delves into optimal rest intervals between sets and their impact on muscle growth. Listeners learn about antagonist paired sets and how they can enhance efficiency. Strategies like drop sets versus myo-reps are dissected for effectiveness. The advantages of double days in strength training are explored, emphasizing the need to understand different types of fatigue. Practical insights on rest between reps and exercising strategically offer valuable takeaways for maximizing workout results.

Discover the ins and outs of cardio programming as coaches discuss when and how to implement it during fat-loss phases. Learn why a step goal might be more beneficial than a calories-burned target. Explore the role of additional cardio for overall health, appetite stimulation during gaining phases, and the impact of different training modalities. Plus, insights on tapering cardio before competitions and the ongoing importance of recovery and movement in physical training.

Brad and Jeff discuss the physical and mental characteristics of a successful bodybuilder, how to maximize *your* potential, and the amazing things that happen when you let yourself be free of worrying about your genetics. How can you know if you’re going to be good at bodybuilding? How do you know if a certain recommendation applies to you? What is the *art* of bodybuilding? What was Brad’s mindset during his 2024 prep, which he felt led to his best physique ever? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 1:44- Bone structure 9:09- How to know if you’re going to be good at bodybuilding 20:30- Commit and be patient 28:49- The skill component of lifting 40:06- How to know if a certain recommendation applies to you 51:40- Acceptance of the phase that you’re in 57:54- The *art* of bodybuilding 1:00:40- Brad’s mindset during his 2024 prep Selected Links From This Episode Coaching By Team 3DMJ- ⁠https://3dmusclejourney.com/coaching⁠ 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

Brian, a seasoned diet coach for athletes, Steve, a fitness expert focused on motivation, and Alberto, who specializes in nutritional strategy adjustments, dive into how and when to adjust diet plans. They discuss the importance of minimal changes based on adherence and progress. The trio emphasizes the psychological effects of diet changes and the need to look beyond the scale. They share insights on managing weight gain during training, the nuances of calorie adjustments, and maintaining a healthy balance between dietary habits and athletic performance.