Uploaded August 2025 | Updated September 2026, 3 hours ago
Brad, Jeff, Alberto, and Brian discuss how to successfully manage your appetite during prep, strategies to lower hunger, how to prevent binges, and what to do if you binge. In Alberto’s opinion, what is the most-important meal when prepping? Is it sometimes a good idea to actually lower your protein intake so that you can increase your carbohydrate intake? What can help you decide how to spread your calories out throughout the day? What are some of the coaches’ best hunger hacks? What should you do about your trigger foods? What is the difference between physical hunger, emotional hunger, and social hunger? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- Introduction
2:15- Reframing strategies for managing hunger
18:04- How Brad manages his appetite during prep
21:24- 3 types of hunger
25:08- Trigger foods
37:17- Limiting accessibility, setting up a good routine, and limiting your choices
48:25- Eliminating wasted motion
55:11- The panic of starvation
59:43- Keep yourself busy
1:03:26- Preventing binges and what to do after
SELECTED LINKS FROM THIS EPISODE:
Hunger Hacks That Helped Me Finish 15 Contest Preps- youtube.com/watch?v=qDglTTtv8WM
The 3DMJ Vault- 3dmjvault.com/bundles/vip
Macros Into Meals (Vault Course)- 3dmjvault.com/courses/macros-into-meals
The Muscle & Strength Pyramids- 3dmusclejourney.com/pyramids
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
Brad, Jeff, Alberto, and Brian discuss how to successfully manage your appetite during prep, strategies to lower hunger, how to prevent binges, and what to do if you binge. In Alberto’s opinion, what is the most-important meal when prepping? Is it sometimes a good idea to actually lower your protein intake so that you can increase your carbohydrate intake? What can help you decide how to spread your calories out throughout the day? What are some of the coaches’ best hunger hacks? What should you do about your trigger foods? What is the difference between physical hunger, emotional hunger, and social hunger? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- Introduction
2:15- Reframing strategies for managing hunger
18:04- How Brad manages his appetite during prep
21:24- 3 types of hunger
25:08- Trigger foods
37:17- Limiting accessibility, setting up a good routine, and limiting your choices
48:25- Eliminating wasted motion
55:11- The panic of starvation
59:43- Keep yourself busy
1:03:26- Preventing binges and what to do after
SELECTED LINKS FROM THIS EPISODE:
Hunger Hacks That Helped Me Finish 15 Contest Preps- youtube.com/watch?v=qDglTTtv8WM
The 3DMJ Vault- 3dmjvault.com/bundles/vip
Macros Into Meals (Vault Course)- 3dmjvault.com/courses/macros-into-meals
The Muscle & Strength Pyramids- 3dmusclejourney.com/pyramids
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
