Uploaded July 2025 | Updated September 2026, 8 hours ago
Brian, Alberto, Jeff, and Brad discuss how fast someone should be losing weight based on their goals. Why is it important to pay attention to how you feel and not get too hung up on the numbers? What often happens to people when they get leaner than they are ready for? What factors influence how quickly someone should lose weight? What are the benefits of taking a phasic approach to fat loss? How necessary are mini-cuts? How long should a mini-cut last and how lean should someone be by the end of one? In what ways are a contest prep and general fat-loss phase similar? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- Introduction
1:09- How Alberto’s diet is different now that he’s started prepping
5:26- Factors that influence pacing
18:33- Where the concept of contest prep positioning came from
23:24- You have to look at your own history
31:08- The benefits of taking a phasic approach to fat loss
38:35- How necessary are mini-cuts?
58:43- Mini-cut methods and length
1:02:56- Desired rate of loss during a mini-cut
1:13:28- Appropriately pacing your prep
1:18:09- Make sure to think about your health and the long term
SELECTED LINKS FROM THIS EPISODE:
Prep Positioning (Vault Course)- 3dmjvault.com/courses/prep-positioning
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
Monthly Applications In Strength Sport (MASS)- 3dmusclejourney.com/mass
Thanks for watching The 3D Muscle Journey Podcast 💪
SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg
SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476
**3DMJ COACHING: 3dmusclejourney.com/coaching
**3DMJ VIDEO COURSES: 3dmjvault.com
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**3DMJ SOCIAL MEDIA:
Instagram: instagram.com/team3dmj
Twitter: twitter.com/3dmusclejourney
TikTok: tiktok.com/@team3dmj
Brian, Alberto, Jeff, and Brad discuss how fast someone should be losing weight based on their goals. Why is it important to pay attention to how you feel and not get too hung up on the numbers? What often happens to people when they get leaner than they are ready for? What factors influence how quickly someone should lose weight? What are the benefits of taking a phasic approach to fat loss? How necessary are mini-cuts? How long should a mini-cut last and how lean should someone be by the end of one? In what ways are a contest prep and general fat-loss phase similar? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- Introduction
1:09- How Alberto’s diet is different now that he’s started prepping
5:26- Factors that influence pacing
18:33- Where the concept of contest prep positioning came from
23:24- You have to look at your own history
31:08- The benefits of taking a phasic approach to fat loss
38:35- How necessary are mini-cuts?
58:43- Mini-cut methods and length
1:02:56- Desired rate of loss during a mini-cut
1:13:28- Appropriately pacing your prep
1:18:09- Make sure to think about your health and the long term
SELECTED LINKS FROM THIS EPISODE:
Prep Positioning (Vault Course)- 3dmjvault.com/courses/prep-positioning
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
Monthly Applications In Strength Sport (MASS)- 3dmusclejourney.com/mass
Thanks for watching The 3D Muscle Journey Podcast 💪
SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg
SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476
**3DMJ COACHING: 3dmusclejourney.com/coaching
**3DMJ VIDEO COURSES: 3dmjvault.com
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**3DMJ SOCIAL MEDIA:
Instagram: instagram.com/team3dmj
Twitter: twitter.com/3dmusclejourney
TikTok: tiktok.com/@team3dmj
