SOLVING THE KEY CHALLENGES OF

HORMONES, TRAINING AND NUTRITION

 CONTENTS
INTRODUCTION
Things You Will Need 3

DECODING FEMALE LABS

Understanding Hormones and Metabolism 5
Why Labs Are Unique For Women 6
Testosterone: A Key Marker 7

SOLVING SLOW FAT LOSS RATES

Why Female Fat Loss Can Be Slower 9
Breaking Through Fat Loss Stalls 10

STAYING FEMININE WITH PEDS

The Role of PEDs 13
Masculinization & Maintaining Femininity 14
How To Use PEDs Responsibly 15

TRAINING FOR FEMALE DIVISIONS

How Women Train Differently Than Men 18
The #1 Reason Your Glutes Aren’t Growing 19
Common Glute Training Mistakes & Solutions 21

MANAGING HIGH CARDIO VOLUMES

The Challenge of High-Volume Cardio 24
Balancing Cardio with Muscle Preservation 25
Implementing Targeted Cardio Plans 26

CONCLUSION
Unlocking Your Full Potential 28
Meet Your Educators 29

J3U MASTERING FEMALE PHYSIQUES 2

 Female physique competition is a journey that comes with unique challenges.
Unlike the conventional fitness advice often geared towards men, women face
specific physiological and psychological hurdles. Complex hormone profiles, a
slower rate of fat loss, difference in training volume tolerance and if using PEDs
(physique enhancing drugs) the challenge of building muscle while maintaining
femininity are just a few of the aspects that require a tailored approach.

At J3 University, we understand these challenges and are here to help you

navigate them with clarity. With years of expertise and a foundation in evidence-
based practices, we’re committed to providing women with practical solutions
that break down the barriers to achieving their physique goals, manage their risk
profile and health. Our approach is designed to cut through the noise,
empowering you to make informed decisions about your training, nutrition, and
health.

In this eBook, each section delves into a key area that often presents obstacles
for women in bodybuilding:

Understanding Female-Specific Lab Markers

Solving Slow Female Fat Loss
Using PEDs While Managing Femininity
Understanding Women’s Unique Needs in Training
Managing High Cardio Volumes in Fat Loss Phases

Our goal is to equip you with the insights and tools you need to master each
of these challenges, paving the way for your success.

Thank you for choosing J3U as your resource on this journey—let’s get started!

J3U MASTERING FEMALE PHYSIQUES 3

J3U MASTERING FEMALE PHYSIQUES 4
Understanding Hormones and Metabolism
A balanced hormone profile is foundational for muscle-building and fat-loss
success. Monitoring critical hormones such as estrogen, progesterone, and
testosterone reveals how your body is primed for training, recovery, and overall
metabolic efficiency. Here’s a quick look at each hormone's role:

Estrogen: While known for its reproductive role, estrogen also helps
regulate fat storage, bone density, and energy levels. Balanced estrogen
levels support a leaner physique and effective recovery, but fluctuations can
disrupt fat loss and impact muscle tone. Estrogen is anabolic in its own right
with a role in insulin sensitivity, GH to IGF-1 conversion and muscle recovery.

Progesterone: Progesterone supports mood, sleep, and regular menstrual

cycles. During the luteal phase, elevated progesterone can slightly increase
calorie burn, though it may also lead to variations in energy and strength
levels.

Testosterone: Often seen as a "male" hormone, testosterone is critical for

women as well. It drives muscle growth, boosts recovery, and enhances
strength. Even small decreases can affect muscle tone, endurance, and
leanness.

Thyroid Markers (TSH, T3, T4): These hormones regulate metabolic rate,
making them essential for sustained energy, fat loss, and muscle
maintenance. Healthy thyroid levels ensure your metabolism remains
efficient.

Why Labs Are Unique for Women

Hormone levels in women fluctuate naturally throughout the menstrual cycle,
making test timing essential for accurate insights:

J3U MASTERING FEMALE PHYSIQUES 5

 Cycle Phases: Hormones such as PRO TIP: Many women
estrogen and progesterone rise and do not have a 28 day
fall throughout the menstrual cycle. cycle, use a menstrual
Testing at the wrong phase can yield tracking app to find your
misleading results, so understanding average cycle duration for
the best times to assess these levels is ideal lab testing days.
key.

Timing Lab Tests: For a more comprehensive view of hormonal health, most
tests should be conducted about seven days prior to the start of menses (or
day 1 of bleeding). This point in the luteal phase provides insight into
ovulation status, which is a key marker of reproductive health. Testing at this
time allows for an accurate assessment of progesterone levels, peak
estrogen, and overall hormonal balance, all of which play a critical role in
muscle growth, fat loss, recovery, and general well-being.

Testosterone: A Key Marker for Muscle Growth,

Fat Loss, and Recovery

Why Testosterone Matters for Women

Testosterone is often labeled a “male” hormone, but it’s also crucial for
women’s health and physique goals. Healthy levels of testosterone in women
support muscle growth, fat loss, energy, and mood. Low testosterone is
surprisingly common in women and may result from stress, overtraining,
restrictive dieting, hormonal imbalances, PED usage or birth control usage.

J3U MASTERING FEMALE PHYSIQUES 6

DID YOU KNOW?
Low Testosterone in
In female athlete's testosterone
Women: Signs and Causes
levels are correlated with
increased muscle mass, strength, Signs of low testosterone include:
speed, hence why many elite Reduced muscle mass and strength
athletes have naturally higher Fatigue and low energy levels
testosterone levels of ~100
Mood swings or increased anxiety
ng/dL
Difficulty losing fat

TESTING AND INTERPRETING TESTOSTERONE LEVELS

Normal vs. Optimal Ranges:

For women, standard testosterone lab ranges often fall between 15–70 ng/dL.
However, these are only reference ranges; they don't necessarily indicate what’s
optimal for physique enhancement or performance. Many athletic women may
find that being on the higher end of this range better supports strength, muscle
growth, and recovery. Women pursuing physique goals might aim for levels
around 50–100 ng/dL, as staying closer to this upper range could enhance
muscle gain, endurance, and body composition without compromising
femininity.

What If Levels Are Low?

Low or low-normal testosterone levels can still be suboptimal for physique
goals. Natural methods, such as stress management, optimized diet, and
adjusting training intensity, can sometimes restore levels. If not, discussing
options like low-dose testosterone replacement therapy (TRT) might be worth
considering.

Want to learn more about optimizing or restoring natural hormone levels?

The J3U Female Module covers all aspects, from natural support strategies to
exploring TRT for enhanced performance and muscle growth. Also dive into our
library of lab interpretation.

J3U MASTERING FEMALE PHYSIQUES 7

J3U MASTERING FEMALE PHYSIQUES 8
Why Female Fat Loss Can Be Slower: Key Factors
and Solutions

Smaller Body Size and Lower Calorie Needs

Women tend to have smaller body sizes with lower calorie needs, making it
harder to create a significant calorie deficit. This results in a lower resting
metabolic rate (RMR) and a reduced Thermic effect of activity (TEA), meaning
women burn fewer calories at rest and during exercise. To achieve fat loss,
women often need to increase exercise volume and intensity.

Hormonal Challenges
Hormonal fluctuations, particularly around leptin, play a major role in slowing
fat loss. Leptin, which regulates hunger and metabolism, drops significantly
during calorie restriction. This signals the body to preserve energy, leading to
slower fat mobilization, increased hunger, and lower energy availability. These
changes also decrease estrogen, progesterone, testosterone, IGF-1, insulin, and
thyroid hormones, while increasing cortisol, ghrelin, and CCK. This hormonal
disruption makes fat loss more challenging for women.

Individual Variability and

DID YOU KNOW?
Menstrual Cycle Women’s fat loss can be
Women respond differently to fat loss affected by their menstrual
protocols, even with identical deficits. This cycle, with many
variability is compounded by the menstrual experiencing higher hunger
and protein losses during
cycle, where changes in estrogen and
the luteal phase, which can
progesterone affect fat mobilization, make fat loss more
hunger, and protein loss. Low estrogen challenging without
during the luteal phase can also increase adjusting diet and training
hunger and disrupt appetite regulation. strategies.

J3U MASTERING FEMALE PHYSIQUES 9

Positive and Negative Aspects of Fat Loss
While lower estrogen during fat loss can make tracking easier (less water
retention and iron losses), it also leads to increased hunger, protein losses, and
slower fat mobilization. Women are also more prone to nutrient deficiencies
(e.g., calcium, iron, zinc) and impaired bone mineral density. Hormonal
fluctuations can contribute to disordered eating behaviors, like binge episodes,
and body image issues due to weight cycling.

What do we do about slow fat loss then?

Effective Adjustments to Break Through Stalls

For women experiencing stubborn fat loss, we can take a systematic approach
to intensify efforts, optimize timelines, and manage fatigue. Here’s how:

1. Creating a Deficit Efficiently

Assess Remaining Calorie and Cardio Adjustments: Women with slow

fat loss often require a lower starting calorie intake and more cardio, but
it’s critical to evaluate how much room is left for adjustments. We should
not forget to utilise step counts for a low effort way to increase energy
output and sustain high food intakes. However, we may have to accept a
slower fat loss rate.
Using Fat Loss Agents Strategically: When safe and available, fat-loss
agents can be introduced earlier for challenging cases to intensify the
caloric deficit without further reducing food or increasing cardio
demands (ie Clenbuterol, Caffeine, Yohimbine, etc)

2. Extending Prep Timelines for Better Results

Longer Prep Timelines: For women with lower metabolisms or greater

fat loss needs, allowing a longer prep (25–30 weeks) provides more time
to reach target body composition without extreme calorie or cardio

J3U MASTERING FEMALE PHYSIQUES 10

demands. This extended time frame can prevent burnout and enable a steady,
sustainable fat loss approach.

3. Managing Fatigue to Sustain Effort and Results

Avoiding Overreaching Early:

Starting with a moderate calorie PRO TIP: At J3U we
deficit (no more than 30%) helps teach using “De-output”
keep fatigue manageable and days at the start of prep
instead of refeeds as the
prevents the “wall” effect that
issue with fatigue is more
can stall progress. Pushing too
cardio/training based
hard too soon often leads to rather than glycogen
burnout, disrupted hormones, depletion.
and plateaus.

Using Refeeds and Rest Days: Strategic refeeds and extra rest days
during prep reduce stress and fatigue, helping to keep energy high
and avoid metabolic adaptations that hinder fat loss.

Ready for more advanced strategies to keep fat loss on track? Dive into the J3U
Female Module, where we unpack the science and solutions behind effective
female physique preps.

J3U MASTERING FEMALE PHYSIQUES 11

J3U MASTERING FEMALE PHYSIQUES 12
 The Role of PEDs in Female Physique Goals

Physique-enhancing drugs (PEDs) can be a valuable tool for female

competitors looking to enhance their physique to meet division requirements
and move up the ranks. However, because women’s bodies are different from
men’s, it’s essential to approach PED use with caution to avoid masculinizing
effects.

While anabolic steroids and other PEDs can offer significant benefits, they
must be used strategically to avoid unwanted side effects like facial hair growth,
voice deepening, and menstrual changes. The key to success lies in balancing
the muscle-building potential of PEDs with the preservation of femininity. The
largest mistake make is giving a male cycle just in lower doses to a female, it
does not work that way.

Understanding PEDs in Female Competition

There are several PED options available to female athletes, including:

Anabolic Steroids: Testosterone,

primobolan and other steroids are
DID YOU KNOW?
commonly used to enhance muscle Many steroids were
growth. initially developed for
female use such as
Growth Hormone (GH): Helps with Primobolan and
minimizing body fat gain in the Masteron, making these
more ideal compounds.
offseason and aiding fat loss in contest
prep without the masculinizing effects
of steroids.

Other Non Steroids: Clenbuterol and injectable L-Carnitine are amongst a

few that can support recovery, fat loss and muscle retention without
androgenic effects.

J3U MASTERING FEMALE PHYSIQUES 13

The Risk of Masculinization
The greatest risk when using anabolic steroids is the potential for
masculinizing side effects. These include:

Deepening of the voice

Facial or body hair growth
Clitoral enlargement
Irregular menstrual cycles
Facial structure changes

This is where the right approach becomes crucial. Careful selection of PEDs
and a focus on low doses can help women enhance their physique without
compromising femininity or at least reducing the risk.

Maintaining Femininity with PEDs

An important conversation to have with a new competitor is how do they
define femininity, what areas do they not want to sacrifice about it? This begins
to define the risk profile of a female and how to approach what should or should
not be done. We are not naive that in the higher muscularity divisions greater
risk is to be accepted and skewing femininity might have to occur to reach the
desired outcome, however this does not mean we do not use a framework to
take a female to that physique whilst reducing risk.

At J3U, we understand that the goal is to develop a strong, lean, and defined
physique without the unwanted effects. By following a strategic approach and
choosing the right PEDs, women can maximize their progress while maintaining
their feminine qualities.

J3U MASTERING FEMALE PHYSIQUES 14

 How to Use PEDs Responsibly While Staying
Feminine

For women looking to enhance their physique with PEDs, the goal is to strike a
balance: use PEDs to promote muscle development while preserving feminine
features.

CHOOSING THE RIGHT PEDS FOR WOMEN’S PHYSIQUE

Our PED Framework at J3U

Assess Hormonal Status: We begin by evaluating a female athlete’s

hormonal balance and addressing any imbalances (TRT, HRT, etc.).

Deploy Non-Androgen PEDs First: We prioritize non-androgenic

substances like GH and Clenbuterol first before high risk items

Gradual Introduction of Androgens: Only if necessary, we introduce mild

anabolic steroids like Oxandrolone or Primobolan in carefully managed
doses.

No High Risk Compounds: We do not utilize compounds known to be

highly masculinization in females such as Dianabol, Boldenone, Winstrol,
Proviron and others.

PRO TIP: The “safer” compound is the one you know it is what it claims
to be. Prioritize pharmgrade steroids to assure accuracy in compounds
and dosing.

J3U MASTERING FEMALE PHYSIQUES 15

 Tracking Tools for Safety: We utilize apps and lab work to monitor for signs
of virilization (e.g., voice deepening, hair growth) and adjust cycles
accordingly.

Individualized Progression: Each female athlete’s PED plan is customized,

progressing gradually based on their needs and risk profile.

Key Considerations for Women Using PEDs

Dosage Control: Lower doses of steroids are essential to avoid virilization.

Get the most from the least before moving the dose up.
Cycle Timing: Cycle PEDs to avoid long-term side effects with the primary
usage in the offseason phase and later phase of contest prep. Typically 6-8
week cycle of AAS are used to start.
Regular Monitoring: Lab work and tracking tools are vital for assessing the
effects of PEDs and adjusting dosages accordingly.

Female PED Coaching: Why It Matters

Unfortunately, much of the female PED education in bodybuilding has been

passed down from male coaches, with little regard for the physiological
differences between men and women. This can lead to excessive and
inappropriate use of anabolic steroids, resulting in unwanted masculinizing
effects.

In the J3U Female Module, we take a different approach. We prioritize

education based on real-world experience and research. Our methodology is
not about blindly following outdated practices. Instead, we carefully assess each
female athlete’s hormonal state and create a tailored approach that minimizes
risks while maximizing results.

J3U MASTERING FEMALE PHYSIQUES 16

J3U MASTERING FEMALE PHYSIQUES 17
How Women Train Differently (and Similarly) to Men
When designing a training program for women, it's essential to understand
both the unique physiological differences between men and women and how
certain divisions, such as Wellness, Figure, Bikini, Women’s Physique (WPD),
Women’s Bodybuilding, and Fitness, prioritize muscle development differently.
While many training principles are the same across both genders, certain aspects
of training need to be adjusted to maximize female physique goals.

DIFFERENCES BETWEEN WOMEN’S VS MEN’S TRAINING

Women Can Train with More Volume:

Women’s muscle fibers tend to have a higher proportion of type I fibers,
which are better suited for endurance and handling higher training volumes.
Additionally, the female hormone estrogen plays a significant role in muscle
repair, reducing protein breakdown during exercise and providing anti-catabolic
benefits. This allows women to train with more volume without risking
overtraining or muscle damage. Studies also show that women tend to handle
longer ranges of motion and failure training better than men.

Women Can Train with Higher Frequency:

Women benefit from faster recovery due
to the anti-catabolic properties of DID YOU KNOW?
estrogen, enabling them to train muscle Estrogen acts as an anti-
groups more frequently. This ability to catabolic hormone,
which helps reduce
recover quickly means that women can train
muscle damage and
glutes and other muscle groups multiple
supports muscle repair,
times a week without risking overtraining, making it easier for
making higher frequency programs more women to handle longer
effective for women than for men in some workouts and more
cases. frequent sessions.

J3U MASTERING FEMALE PHYSIQUES 18

Women Don’t Need as Low of Rest Periods Between Sets:
Women can often train with shorter rest periods between sets (30-60
seconds) without experiencing the same level of fatigue or performance decline
that men might encounter. This is partly due to estrogen’s role in reducing
inflammation and promoting quicker recovery. Shorter rest periods can help
women maintain higher training volume and keep time efficiency in sessions in
mind.

WHERE WOMEN’S AND MEN’S TRAINING ALIGN

Focus on Compound Movements with Full Range of Motion:

Both men and women benefit from compound exercises like squats, deadlifts,
and presses, which engage multiple muscle groups and target muscles through a
full range of motion to stimulate optimal growth.

Maximize Effort with Strict Execution:

Both men and women must maximize training effort and ensure strict form
during movements, ensuring high-quality sets and volume for optimal muscle
development and symmetry.

No matter the division—Bikini, Wellness, Figure, Women’s Physique (WPD),

Women’s Bodybuilding, or Fitness — glute development is key. A well-formed
posterior can enhance a woman’s physique in multiple ways. However, many
women struggle with glute development despite putting in hard work. Why?

The #1 Reason Your Glutes Aren’t Growing:

Many women, particularly those in Bikini and Wellness training programs, fall
into the trap of focusing on exercises like glute kickbacks, hip thrusts, sumo
squats, and others that primarily target the squeeze at the top of the
movement. While these exercises are important, they don’t maximize glute
hypertrophy when compared to exercises that target the glutes in their

J3U MASTERING FEMALE PHYSIQUES 19

lengthened position. The lengthened glute position is where the glutes
experience the most mechanical tension, which is the primary stimulus for
muscle growth. Also as mentioned above women can handle training at long
muscle lengths with more volume and more frequency than men, so take
advantage of this aspect.

Lengthened Glute Work:

To truly optimize glute growth, it’s essential to focus on loading the glutes at
the bottom of the movement, particularly with exercises that allow the hips to
move away from the body. This means focusing on movements that keep the
glutes under tension through their full range of motion.

1.-Squats:
Barbell squats are one of the best exercises for glute development. A
shoulder-width stance and deep squat allow for maximum glute
engagement. Wide-stance squats (like sumo squats) should be avoided
because they shorten the glutes too early in the movement, limiting the
stretch and tension.

2. Romanian Deadlifts (RDLs):

The RDL is a superior choice over the standard stiff-legged deadlift. The
slight bend in the knees during an RDL allows the hips to move further
from the bar, thus placing greater tension on the glutes and hamstrings.

3. Split Squats:
Split squats allow for a deeper stretch at the bottom of the movement,
especially when performed with a forward lean and the hips driving
backward. This deep stretch is ideal for glute hypertrophy.

J3U MASTERING FEMALE PHYSIQUES 20

 Common Glute Training Mistakes and Solutions

Many women (and even men) struggle to maximize their glute gains because
they make several key mistakes when training. Here are a few mistakes to avoid
and how to fix them:

Mistake #1: Over-Focusing on Isolation Movements

While exercises like glute kickbacks and hip thrusts are great for targeting
the glutes, they often don’t load the glutes through their full range of motion.
For maximal growth, prioritize compound exercises that allow for greater
loading, like squats, deadlifts, and RDLs.

Mistake #2: Focusing Too Much on the Squeeze

Many women spend a lot of time squeezing at the top of their glute exercises
to feel the burn. While this is important, the key to building bigger glutes is
maximizing tension in the lengthened position of the muscle. Focus on deep
squats and RDLs that provide that stretch and load at the bottom of the
movement.

Mistake #3: Neglecting Leg Training

Developing the glutes also requires building up the legs. Glutes are the
primary mover in movements like squats, lunges, and deadlifts, so don’t neglect
leg day. Develop your entire lower body to enhance glute development.

J3U MASTERING FEMALE PHYSIQUES 21

Sample Glute-Focused Workout:

1. Barbell Squats (shoulder-width stance) – 4 sets of 8-10 reps

Focus on a full range of motion, lowering deep into the squat, and
cueing “push the hips forward” at the bottom of the lift.
2. Rear Foot Elevated Split Squats – 3 sets of 10-15 reps per leg
Drop your hips down and back to get a deep stretch in the glutes.
3. Hip Thrusts – 4 sets of 12-15 reps
Focus on thrusting your hips upward to the ceiling, squeezing at the top
4. Abduction Machine – 3 sets of 12-15 reps
A great isolation movement to finish

Ready to bring up weak body parts and tailor your training to your division’s
specific needs? J3U’s Female Module offers customized training programs for
Bikini, Wellness, Figure, WPD, Women’s Bodybuilding, and Fitness,
emphasizing the strategies that will help you grow and nail your look on stage.
Start your journey today!

J3U MASTERING FEMALE PHYSIQUES 22

J3U MASTERING FEMALE PHYSIQUES 23
The Challenge of High-Volume Cardio
In female contest prep, high cardio volumes are often necessary to achieve the
required caloric deficit making cardio a necessary evil. However, while cardio is
effective for fat loss, it can quickly become a detriment if not managed
properly. Prolonged high-intensity or long duration cardio sessions increase the
risk of muscle loss and overtraining, especially as you get more advanced in
strength and muscle development.

The primary issue with excessive cardio is the interference effect: the body
cannot optimally adapt to both endurance and strength training simultaneously.
In a caloric deficit, particularly for advanced trainees, the body compromises,
improving both endurance and strength slightly, but not enough to sustain or
build muscle. This leads to muscle breakdown over time, especially for physique
athletes who are trying to prioritize muscle retention.

Fatigue from excessive cardio can also make prep feel "harder," resulting in
inadvertently consuming more calories and outputting less. As fatigue
accumulates, recovery decreases, and training quality diminishes, which
negatively impacts muscle retention and fat loss progress. Additionally, high
fatigue levels from cardio can create significant barriers to fat loss, such as:

Lack of motivation leading to a drop in

adherence. DID YOU KNOW?
Excessive cardio can
Inaccurate tracking of food (continuing
inadvertently reduce
to add low-calorie items without your NEAT, causing fat
accounting for their cumulative effect). loss stalls even as you
Water retention from factors like increase cardio volume.
training, fatigue-induced cortisol, Make sure to track your
menses, and PED-related changes in steps to prevent drops
in output.
aldosterone.

J3U MASTERING FEMALE PHYSIQUES 24

 Training effort drop, resulting in less effective workouts.
Neat drop (Non-Exercise Activity Thermogenesis), leading to reduced
spontaneous movement.
Cardio effort drop, as exhaustion affects the intensity of cardio sessions.
Decline in sleep quality and duration, further contributing to fatigue.

As you become leaner, fat loss becomes harder, and the need for cardio
increases, often in the form of steady-state cardio (LISS), to offset the decrease
in NEAT (Non-Exercise Activity Thermogenesis), which naturally drops as fat
mass decreases.

Balancing Cardio with Muscle Preservation

When cardio becomes necessary, the goal should be to preserve muscle while
creating the energy deficit needed to continue losing fat in the easiest way
possible. The most effective approach is to use LISS cardio, which provides fat-
burning benefits without overburdening the body with excessive fatigue or
interference.

High-intensity interval training (HIIT) should be used sparingly, as it can

increase the risk of overtraining and muscle loss. HIIT places a lot of stress on the
body and can quickly accumulate fatigue on top of resistance training, making it
harder to retain muscle during a contest prep.

Women’s physiology is better suited to endurance training, which is why LISS

works better for them than for men. It’s less taxing on the body and is ideal for
sustaining energy output while maintaining muscle mass.

J3U MASTERING FEMALE PHYSIQUES 25

Implementing Targeted Cardio Plans
Here are practical strategies for managing high cardio volumes without
sacrificing muscle mass:

Limit HIIT: Use HIIT sparingly, ideally 1-2 sessions per week, as it adds more
stress to the body and increases the risk of muscle loss.

Prioritize LISS: LISS cardio should be your go-to cardio method. It's low-
intensity and less taxing, which helps preserve muscle while continuing to
burn fat.

Timing Matters: To minimize interference with strength training, consider

doing cardio after resistance workouts or at a separate time. This will allow
for better muscle recovery and maximize strength training performance.

Recovery and Rest: High cardio volumes can increase fatigue and hinder
recovery. Keep sessions less than 30 minutes.

Active recovery or complete rest days are important to counterbalance the

cardio load and ensure that recovery is prioritized.

PRO TIP: Taper HIIT Cardio as prep gets closer to the show, do NOT
increase it.

J3U MASTERING FEMALE PHYSIQUES 26

Why Even Do Cardio as a Competitor?
For competitors, cardio is essential to create an energy deficit, especially as
metabolism slows during dieting and NEAT decreases. As you get leaner, fat
loss stalls are common due to a significant drop in NEAT, which often leads to a
slower prep and greater reliance on cardio to continue seeing progress.

Ultimately, the goal for bodybuilding is to achieve fat loss with the least
fatigue cost possible, ensuring that training for hypertrophy remains unaffected.
By using the right type of cardio and managing its volume carefully, you can
avoid the negative effects of excessive cardio on muscle mass and recovery.
Want to Keep Muscle and Burn Fat?

Learn advanced techniques in the J3U Female Module to optimize your cardio
while preserving your hard-earned muscle. Discover how to manage fatigue,
recovery, and cardio volume for maximum fat loss without sacrificing muscle.

J3U MASTERING FEMALE PHYSIQUES 27

 Unlocking Your Full Potential
Achieving your physique goals as a woman doesn’t have to be confusing or
overwhelming. With the right strategies and a tailored approach, you can make
sustainable progress towards a higher level of competition in your division. The
key is aligning your training, nutrition, and recovery with your body’s unique
needs.

At J3U, we’re committed to guiding women through this process. With expert
coaches like John Jewett and Luke Miller—both Pro-level coaches—we bring
real-world experience and science-backed methods to the table. John’s
competitive bodybuilding background and Luke’s expertise in coaching ensure
you receive the best advice possible.

The J3U Female Module dives deep into these topics, offering actionable
plans for training, nutrition, hormone optimization and more. You'll get
personalized guidance on optimizing your program based on your unique
physiology and goals, while being supported by a community of like-minded
women in our active forums.

J3U Female Module

Ready to take action and unlock your
full potential? Join the J3U Female
Module today and gain access to
expert education, tailored strategies,
and a supportive community.

J3U FEMALE MODULE

CLICK HERE TO LEARN MORE

J3U MASTERING FEMALE PHYSIQUES 28

J3U MASTERING FEMALE PHYSIQUES 29
 Meet Your Educators

John H Jewett III

MS, RD, IFBB Pro
Founder of J3 University and J3U Coaching | 3x IFBB
Pro Champion | 4x IFBB Olympian | Elite Coach

John Jewett is a registered dietitian,

IFBB Pro bodybuilder, and a recognized
leader in physique education and coaching.
With over 15 years of experience, he has
built a reputation as a trusted educator and
coach in bodybuilding and fitness.

As the founder of J3 University, John

has educated over 4,000 students through
his science-based, in-depth curriculum
designed to empower athletes and coaches
at all levels. His expertise covers training,
nutrition, and supplementation, with a
focus on sustainable, evidence-based
strategies for achieving competitive
success.

A 3-time IFBB Pro Champion and 4-

time Olympian, John combines elite
athletic experience with academic
credentials, holding a Master’s in Nutrition and Dietetics. His extensive coaching work
ranges from guiding amateurs to mentoring IFBB Pro Olympians, solidifying his legacy as a
premier resource for those striving to maximize their physique and performance.

J3U MASTERING FEMALE PHYSIQUES 30

 Meet Your Educators

Luke Miller MS, CSCS

Founder of No Switch Fitness and J3U Coaching| J3
University Head Educator | Elite Coach | CSCS, PSL2

Luke Miller is a respected coach, educator,

and competitive bodybuilder with a reputation
for driving results through a science-based and
relentless approach to fitness. As the founder
of No Switch Fitness, Luke has helped
numerous athletes earn professional status and
achieve overall wins across the globe,
emphasizing a "No Off Switch" mentality for
sustained progress. He is also the founder and
head coach of J3U Coaching, a team of elite
coaches dedicated to transforming athletes’
physiques through evidence-based
methodologies.

In his role as Head Educator at J3

University, Luke has developed
groundbreaking courses such as Level 1,
Applied Hypertrophy Optimization Module
and the Female Module, aimed at advancing
the knowledge and practices of coaches in the
physique development space. His dedication to education extends globally, conducting in-
person seminars and delivering physiology-driven training to elevate the fitness industry.

Luke holds a Master of Science (MS) in Exercise Science from the University of South
Florida, is a Certified Strength and Conditioning Specialist (CSCS), and is Prescript Level 2
(PSL2) certified . With numerous professional athletes in his coaching roster and a competitive
bodybuilding career with seven NPC contests under his belt, Luke bridges the gap between
academic expertise and real-world application, providing a comprehensive approach to
athlete development and education.

J3U MASTERING FEMALE PHYSIQUES 31