What's up everybody? I hope you've been training hard and avoiding the winter months' fat-fuckery curse!
In this podcast I talk about the importance of hitting key training and nutrition points in your bodybuilding regimen and how important it is to be honest with yourself about covering these bases in order to attain desired results with your physique.
Thanks again for all of the listens and fan base! For those interested, I will be doing a black Friday and Cyber Monday sale on all e-books and a discounted price on personalized training programs. Don't let the holiday fat-fuckery bring you down just to play damage control afterwards! There's absolutely no reason you can't be ONE SICK SON OF A BITCH in the winter months too, and no I'm not talking about flu sick. I'm talking YOKED BABY!
TRAIN HARD! -JD
Click the play button below to listen to Hitting Key Points in Your Bodybuilding Regimen
Prefer to read? You'll find a transcript of the podcast below!
(Podcast transcript is abridged for easier reading.)
What's up, everybody? I hope you have all been well. Thanks for joining me for another episode of the JDB podcast.
Do you ever just get sick of seeing certain advertisements that you're tired to death of listening to or seeing, whether it's on your home screen and it's a pop up or some sort of advertisement on YouTube? I get pissed off overseeing certain advertisements.
There's this one, and I know some of you listening to this have seen this shit; It's a stupid ad for Vivid Seats or something. It's an ugly ass old bitch in the library, and she's putting books away, and her hair is tied back in a bun. She has glasses on, and she just looks like an old fucking hippie dork or something. And she's like, “When you buy ten tickets on Vivid Seats, the eleventh ticket is free. I wonder what my next show will be.”
Then it shows her at a rock concert. If this bitch was ever in a metal concert they’d fucking trample her to death just out of spite. I mean, she's a shitty actress and I hate this fucking commercial. I hate it. Every time I'm watching a video, I have to watch this bitch. “Can you buy ten tickets on Vivid Seats?”
Anyway, that one, and then there's a new one. Oh, and this is a fucking unicorn of an advertisement right here because there's a fat Asian in it. I didn't think Asians could actually get this fucking fat, let alone have the balls to say “I'll be a fucking walking advertisement. I'm fat as fuck. I got what it takes.”
But there's this fat Asian dude with a backpack on, and he looks like he's trying to run, which is a joke in itself. It's something Microsoft is trying to sell. It popped up on my home screen earlier. Yes. It’s like this big ass, fat Asian fucking dork trying to run. I had to call my wife over. “Look at this shit. Look how fat this fucking Asian is. I didn't know Asians could get fat.”
I know nobody's getting offended because over there it's like a sickness. If any Asian heard this podcast they’d probably be like “Ha. He got good point. He looks like an American. They eat so much. Round eyes, stop eating!”
But yeah, I just I hate certain advertisements, man. It's like, “Ah, fuck. This shit again?” They're so stupid. It's like people's idea of humor changes every decade. Humor used to be creative and now it's just like this pull it out your ass, ten second TikTok video humor that I don't get what people see in it. I'm like, “Dude, that shit is not fucking funny, man.” There's nothing creative about it. It's just stupidity.
But anyway, I was thinking about something when it came to running cycles and doing this whole body building thing as a lifestyle and then also training for whatever your near future goal is at the moment, because a lot of times we're changing the goals. Your goal might be to gain muscle. Your goal might be to get ripped up, or your goal might be to maybe just get more flexible, be healthy, get more athletic.
I started thinking about how there's these certain points that we really need to be hitting to try to hit the goal. There are these key points in the process that we need to hit and how sometimes I miss some of those key points.
I'm human, and I'm not going to do what everyone else does. I'm not going to come online and tell you that I'm perfect in every way that I don't screw up because I do from time to time. I know when I'm fucking up and I'm not afraid to admit it.
Well, here's one of the things about being on cycle all the time. When you're on cycle all the time, it's just something you do. You're still going to have these points where you fuck up, and then you're going to have these key points of the process that you're not hitting on while you're still running shit.
As far as I'm concerned, if you're not hitting on those key points, you're wasting it. You're putting something in your body at quite possibly the wrong time if you're not in the right mind frame to hit those points.
What I mean by that is, let's say your goal is to build muscle and you're not sleeping enough. Maybe something with life is happening where it's stressing you the hell out. You might be getting depressed, so your appetite is gone and you're not hitting on your meals like you need to to grow. Yet, you're still taking this bulk cycle of Anadrol, Tren, maybe a gram a week of test or whatever it is you run.
Why? You're only fooling yourself if you're not hitting on those key points to grow and then you're taking this cycle to try to grow. I think one of the problems that a lot of people have is they're missing a lot of these key points. It's like trying to play baseball and skipping a base to get to home and thinking it's going to count. That's exactly how it is.
They're missing them, but yet they think that the cycle is somehow going to make up for what's missing over here for in rest and recovery and what's missing over here for hitting your meals or what's missing over here for gym consistency.
Or you're cutting up and you're not doing your cardio, and maybe you're not doing your cardio because you don't have time. Maybe you're not doing your cardio because you get so into the weight workout that you don't have anything left by the time you need to hit the cardio.
I am guilty of doing this because sometimes I put so much into the weights that my tank is on empty. There's nothing left. And I'll say, “I'm going to have to return tonight to do cardio.” But then I get into something that evening, or it just gets too fucking late, and I don't do it. So I say, “Okay, well, the next day, let me hit 45 minutes of cardio when I was going to do 30 the day before because I missed it yesterday.”
When this keeps going on, that is a key point you're not hitting. Then naturally, what a lot of us want to do when we do miss key points is we try to look for examples of people that were great and got in great shape, and they might have missed those key points or purposely not done them because they didn't believe in them.
I know a common thing that I used to think is, “Well, wait a minute. It doesn't matter if you hit or missed your cardio because none of the old school guys did cardio, and they got in phenomenal shape.” Well, that's just stupid logic if you ask me. I had to stop lying to myself.
There's never been a time in the world, ever, where we became more knowledgeable about something and got worse at it. You know what I mean? We're more knowledgeable now about nutrition and training and anabolics than we ever were in, say, the 1970s. So why would we think that the old way was somehow better than now?
The old way might have been less confusing. People might have had a better work ethic. They might not have had the availability of a fucking McDonald's on every corner and that might have made it easier, but just in practice with the knowledge base. No, it's 100% absolutely superior now than it used to be.
So I had to stop lying to myself. If you want to look a certain way, then hit the fucking key points. I know myself. I look better when I do cardio. Bottom line. When I get my heart rate up for 30 or 45 minutes at a time on a regular consistent basis, I look leaner. I actually look fucking bigger. When I lose weight, people are like, “Dude, you gained a size.” And I’m like, “No, you can just see everything easier.” I look bigger.
So for me to sit there and say, “Well, back in the 1970s, they looked fucking great, and they didn't do any cardio. I'm going to mimic what they did.” It's fucking stupid. It's a stupid way to be.
So, are you hitting the key points to get to the best goal that you can visualize? You have to have a goal. I don't give a shit what it is. I don't care if it's to finally see your abs, to gain 20 pounds of mass or to go up a size in your shirt. I don't care what that goal is.
One of my goals was to increase my suit size every time I had to put a suit on. I wanted to have a 50 inch suit jacket. That would make me feel really good. And that's about what I wear now. It might be a 48 now. It just depends on how they run. But I was a 50 when I was a senior in high school. Do you know how fucking good that felt, to go to the senior prom and wear a 50 inch suit jacket? Oh, man, I felt like the shit. I can remember reading about some of the greats and how they would wear a similar size, and I thought I was a shit.
But here's the thing. If you're not hitting on these key points to get to what your visualized goal really is, then get that fucking goal out of your head and stop lying to yourself. That's like if you were a garbage man and your only dream was to live in a million dollar house, but for the next 20 years, you kept going to work as a fucking garbage man. That dream would probably change really fast as soon as you realize, “Hey, I'm not taking the right steps to do anything more and be a fucking poor garbage man.”
I’m not knocking garbage men. If anybody's listening to this that happens to pick up trash or work for the sanitation department, it's not really a horrible job in every city like it used to be considered. My mom used to always tell me, ‘You're going to be a fucking garbage man.” If I didn't do good school or whatever, she’d say, “You want to be a garbage man? You want to be a garbage man?” And I'll tell you, there are some areas up in New York State where it's like, “Yeah, I DO want to be a fucking garbage man. It doesn’t sound bad.”
At least nowadays, but it depends on where you live. I live in the Southeast. Garbage people get paid very poorly. I don't think it sounds like something I’d want to be doing for the next 20 years anyway. That's not knocking garbage men, but you know what I'm saying? You wouldn't have that dream in your mind of “I want to live in a million dollar house. I'm gonna keep doing the same shit.” Right? So why the fuck is fitness any different?
Why do people constantly have this picture in their head of what it is they could possibly look like when they cannot hit these key point steps to get there? What you need to do, and this is something that I've had to do myself, you have to be honest with yourself. I always say you have to be able to point the finger at yourself when you're not where you want to be. You have to figure out what those key points are for you to get where you want to be.
Let's say you're trying to build muscle. Well, probably the number one key point to me, would be hitting all my meals and eating over maintenance level calories.
Maybe key point number two would be rest and recovery. Maybe not going out and getting bad sleep on the weekends. Maybe I'll watch a movie and get a good eight or nine hours of sleep and then have an awesome work out the next day as opposed to partying my ass off, missing meals and all that stuff, right? That might be key point number two.
Key point number three, lift heavier. Or maybe do some different techniques in the gym, some high intensity techniques. You always need to bring intensity to the table.
Maybe you need to change up your training. You might not need to do ten sets per muscle group in a phase where the primary goal is to build. You expose the muscles to the stimulus. You hit it. You hit it with intensity and then you back the fuck off. You sent a signal, the body responds and you back the fuck off.
Whereas when you're cutting, maybe you do take the volume up a little bit more, at least maybe the first half of that phase. I don't believe you should go extreme, insane, crazy volume towards the end when energy reserves are very low, body fat is very low, and you're trying to push that last little bit. That might be the point where you do have to kind of back off a little bit. You're just rolling, man. You're steady rolling to whatever that goal, date or event may be.
Maybe some of your key points for that is, yo, hit a gallon of water every day. Hydrate your damn self. Water helps burn fat, it helps hydrate the muscles. If you're not paying attention to your fluid intake and maybe you're falling short in that one area, that's not good.
Maybe another key point would be hit my workouts five days a week in the gym. Another key point is cardio. Another key point would be don't miss meals. That's one of the biggest errors I see people make when they're cutting, especially if they’re not used to it.
I'm not trying to get off on a tangent, but let me just say, if you're not used to eating frequently, it's going to be hard because it's a lot of substance, but it's not a lot of calories. You're not eating foods that are as calorie dense as you would be when you're putting on size.
So to a lot of people, that feels really strange. Like eating ten egg whites at a time, or eating chicken or fish like three times a day with rice or potatoes or eating vegetables, it feels very, very strange. All they're looking at is the substance, right? It seems like a ton of food. So naturally they don't eat because they think they're overeating when they're not. They're way, way down in a calorie deficit.
Then eventually they fold, and it's like, “Okay, I'm starving. I'm fucking starving.” Then they revert back to those calorie dense foods rather than to stick the path in the diet where if they just stuck it out long enough, their metabolism would have increased and they naturally would have gotten hungrier and hungrier and hungrier to the point where they could have eaten 15 egg whites and it wouldn’t feel like shit, man. It wouldn't feel like you ate. That's when you know something's happening. But they never got to that point.
So what I'm saying is that's another key point that you're not hitting. So if you're not hitting certain key points. I think the key points could be similar for most people, depending on whether your goal is to build muscle and gain just overall size, or to get cut and maybe maintain the muscle that you already have.
I think for the most part, the key points are similar. They might differ here and there for some people based on how well you know your body. But if you're not hitting those key points, I don't give a shit what kind of cycle you're running. You're kind of wasting it, man.
That can be where staying on cycle all the time does become a negative thing. I'm not talking about TRT. I'm on TRT. I'm always going to be on TRT. I'm not talking about that. You could do a lot just on TRT if the key points are getting hit. I mentioned this in another podcast. A good diet is like a cycle within itself. No shit.
You could put somebody on an awesome diet, they could adhere to everything. They can hit all the key points of a program, the cardio, the weights, the hydration, the meals, and they could be running just TRT, 150 milligrams, 200 milligrams a week of test. You take their twelve weeks worth of work and put it against somebody else's twelve weeks worth of fucking off by taking a couple of grams a week of gear, and I can tell you who's going to look more impressive.
It's not that person that's running a shitload of gear, hoping that that gear is going to have some sort of spillover effect and take over those areas that they're fucking up in.
What happens is, when you're constantly on cycle and you just never want to come off naturally, you're not 100% all the time. What happens eventually is your 100% is really up there. That takes a lot of effort to maintain that 100% all the time. Jesus, man, my 50% will probably be like most people's 100% just because they don't have the same level of experience or maybe the same knowledge base.
I am not going to be 100% all the fucking time. So I need to know that if I'm not 100%, I need to have self realization that if right now you're not that 100%, now is not the time to go off TRT into a full blown cycle or to turn your TRT into a full blown cycle when you're not hitting these key points or these key points are not realistic to hit at this given point in time.
It could be anything that prevents you from hitting them. I'm not saying that life doesn't happen, and I'm not saying that everybody is a failure because they deal with other parts of life. You could be taking classes for a promotion at work, going back to school, you name it, you could be doing it right now.
So you have to understand it. Why the fuck do you want to put that kind of stress on your body? Dump these things that inevitably can damage your organs if you stay on too long. Why would you do all this shit if you're not hitting the key points?
I think that that's one of the reasons why I'm really glad that I started off my first cycle on a single vial of testosterone, doing an old school pyramid uptake or down cycle on one vial of test. You can read about that if you go to my website. I wrote a post called The 1 Vial Steroid Cycle for Beginners and you can read about that one cycle.
I did my first cycle and I gained over 20 pounds. But I did not gain over 20 pounds because of that one vial of testosterone. That's very uncommon to gain that much off one bottle. I was hitting all those key points and I was 100% in every one of those key points. 100%.
I'm glad I did it that way because I always know how to revert back to the roots. Sometimes I might forget it, I might not be able to look at it realistically and honestly and come to that realization like, “Dude, you're not hitting these fucking points.” You pass the second base and trying to make a home run. You're not doing it.
I know deep down when I'm hitting the points and when I'm not. And I know if I'm not hitting it, that is not a good time to put a bunch of extra shit into my body. And in all honesty, I'm not the kind of person who gains a lot anymore from it anyway. I could jump on a full-blown cycle or something, and I might be up, man. I might be up four or five pounds from just being on TRT, but it doesn't really make that big of a difference like it used to. So that would be a time where it would be wise to come off.
I'm on NPP and Test Prop. I have a few weeks left coming off, and then it's going to be back on TRT. I'm going to try to stay on it for a while because I want to go back to making sure those key points are hit 100%, not just for a week or two, you know, few months, you're 100% in every area.
Then when you get back on now, you can do something with this shit rather than just take this shit, because that's just what you do every other day. You inject something.
So you have to ask yourself, am I hitting those points? And if I'm not, what are those points that I'm missing? What are the points for me right now at this given point in time?
After you figure that out, your points might be simple, I would say I recommend keeping it simple: Frequency of weights, cardio, hydration, meals. Those four key points right there, that could be like your four.
Are you hitting them? Are you not hitting them? If you got to make a check mark or check the box every day to understand where you're hitting them and where you're fucking up in terms of consistency, then that's just what you have to do.
Once you're hitting them, then you can say, “Hey, maybe now's the time to blast something.” But if you're not, then change your fucking goal, man, because you're not doing what you need to do to get to that goal.
If you just want to be in shape, that doesn't take shit. You can come off the formal diet. If that's all you want to do is be in shape, go fucking jog. If you want to look like you're going to break necks and turn heads wherever you go, then that takes a little something extra.
You can't do what normal motherfuckers do and expect to look extraordinary. You just can't. So you have to find a way to live with it. And it might be a phase that you're doing for a given point in time, but it's hard to make that all the time.
Now, to gain a new standard, to create a new set point for where you want to be, then eventually doing all this uncomfortable shit is going to make you a little more comfortable, which I've said time and time again, until I’m blue in the face. Then you can, but it's still like, is it 100%? So then after you figure out those key points, then you can figure out what percentage am I in every one of those key points? Am I being 100% with the nutrition? Am I being 100% with the cardio?
If I'm skipping every other day of cardio, let's say I want to do five days a week of cardio, and I'm doing it two or three, then no, you're not fucking 100%. You're 50%. If you're missing meals because you're going out drinking, then no, you're not 100%. You could actually figure out the percentage that you're hitting in each area.
Here's a common mistake that a lot of people make, and I fell into this trap several times myself; you get so overboard in one area that you can't check all the boxes. A perfect example of that is someone that's doing too much in terms of sets in the gym, and then they're not getting around to their cardio. There's a key point they're not hitting.
I know it's easy to think in our minds that “it's not enough, it's not enough, it's not enough.” I was thinking about what I was doing back in 2009. I was in phenomenal shape in 2009, and it wasn't half the amount of shit that I'm doing now. But it's natural. The longer that you've been doing this, you think “it's not enough. I'm not experiencing the same intensity because I can handle more intense shit now.”
So if I don't have that feeling like, “dude, that was just an ass kicking, on fire workout” then I'm thinking it wasn't enough. When the truth of the matter is I looked phenomenal in 2009, and I can take what I've learned since, put it into that same amount of volume and those same sets and look even better. But check that other box when it comes to cardio, which I was doing.
But if one area is taking away from another area, and this could be any area, they all intertwine with each other. There are certain stacks you could be running that make you feel run down and make you feel like shit. You're using GHs, too many units, you haven't been on it long enough. All you want to do is fucking sleep. You're lethargic and you can't get any energy for the gym now. Now you're not checking the boxes off there.
Or let's say for some people, it'll make them over eat or under eat. It depends on which person you are. Now you're not checking the boxes off there.
So it's like there are certain things that can play into other things. You might want to figure out what your percentage is in each one of those things. If it's not 100%, be honest. Look in the mirror, point at yourself and ask, “Where am I fucking up and why?”
“Oh, yeah, that's right. I'm going out with employees for lunch and having a few drinks at lunch instead of sticking to my diet.” or “I'm overeating in this meal” or “I'm under eating in the morning.”
Not eating enough in the morning is a big common mistake I see a lot of people make. By the end of the day, they're fucking starving and that's when they go off the diet. Because they're taught that “Carbs are bad. Don't eat too many carbs.”
In reality, they could be pushing the carbs in the morning, eating good complex carbs such as oats, brown rice, grits or what have you. And they could be eating like 60 to 90 grams of carbs with breakfast and then voila, they're not hungry. They don't have those cravings. It's because they're doing things right or what's right for them.
So you have to be honest and say, “Look, what's my percentage the first half of the day? Where am I fucking up?” I’ll give you one of my common fuck ups. Do you know what one of my common fuck ups used to be? I would be awake for about 30 minutes to an hour before I’d eat my first meal. I drink my coffee, I'd wake up, I’d jump in the shower. I would delay getting my first meal, and then I would wait around a little bit and then I might go to the gym.
Then one thing leads to another and I'm eating my second meal too late into the day. I'm eating my second meal after I've burned way too many damn calories. Now I'm cramming meals 3 through 6 in too short of a time frame or something got derailed. Then at night I'm overeating because I was under eating the first half of the day. It’s a common mistake a lot of people make. I made it before myself.
But you would be awfully surprised at how many people do not have the ability to sit down and say, “What's my percentage in this one area? Oh, that's right, it's fucking 20 or 0.”
As soon as you can understand that and you can check the boxes, you are well on your way to results, my friend. That's when it's time to jump on the blast. Not blast shit left and right all year, constantly changing compounds, thinking that it's just not the right combination and somehow that this new stack is going to make up for your lack of effort in another area. You can't do that.
So that's what I'm going to say today in this podcast. Check the boxes and figure out what percentage you are in each box. And then you go from there, and then you start looking the way you want to look.
Thanks for joining me today for another podcast. Just to let everybody know I am going to do a Black Friday/Cyber Monday sale on the e-books. Whether you want a program that's a high, intense, kick in the ass program, maybe something new to try, or whether you want to learn about hormones and TRT and the lifestyle of this, which is in NO-BS Bodybuilding, or you want a discount on a training plan. I'm going to have some deals. All this stuff is coming up very soon, so keep that in mind.
Until then, train hard. Thanks for joining me. This is JD. I’m out.