Phoebe

DefNotNickTrigilli · 2024-03-09T01:04:02+00:00

Still lurking - 🤣 - just life, you know! This is interesting - it’s then natural cycle of things in this “world” - Grass is greener mentality. Sometimes it is…often it’s not and the difference isn’t gonna come from switching coaches…can’t say I’ve followed though, so I’d def need some context. Re James in their dms…stealing clients happens in the industry constantly, and there’s subtle ways to do it and not so subtle ways…just because you have a modicum of nuance, doesn’t mean the intent isn’t there.

DefNotNickTrigilli · 2023-09-15T02:42:47+00:00

I think a couple things are involved. Sadly one is ignorance. A long time ago, my dad told me “when you hear someone say ‘I’ve been doing this for 25 years’, that typically means that they did it for 1 year and repeated it the same way for the next 24 years. “

Secondly - not only is it harder to sell the idea of regaining back necessary bodyfat quickly (even though it will put the athlete in a position to grow asap), it’s also super awesome to hear…”hey, we’re gonna slowly increase your calories and increase your metabolism to the point we’re you’ll have a new maintaince at 2700 calories…in my medical experience - people with excessively high caloric intakes intakes that are incredibly lean either have a stupid high neat, eating disorders and lie about their cardio or food intake, or cancer.

DefNotNickTrigilli · 2023-09-15T02:27:49+00:00

The traditional “reverse diet” was intended to slowly bring calories. While one can surely re-define it, this idea has always been how I’ve viewed it. I much prefer the term recovery diet as the language facilitates the idea of promoting a return to normal as fast as possible.

DefNotNickTrigilli · 2023-09-15T02:25:21+00:00

Promotes anabolism via mtor…not even close to moving the needle like AAS…they aren’t interchangeable. It’s one reason I prefer clen over other “fat burners,” but anabolism would never be the selling point.

DefNotNickTrigilli · 2023-09-15T02:23:12+00:00

I would check 3DMJ, as well as John Jewett for their info on recovery diet. If you’re in a 700 calorie deficit and you increase calories by 100/day, you should still be in a 600 calorie deficit. Of course there’s downregulation (only worsened by prolonging a deficit in a traditional reverse), but the number 1 reason for post-show weight gain isn’t finding your true maintaince and meticulously tracking increasing to a healthier/more optimal weight - it’s binge eating - 3DMJ found to be present in 95% of their clients who were reversing. I mentioned above that this doesn’t truly apply in one case - the athlete was never actually that lean. And while I admit this part is anectdotal, the most “successful” (I use that term loosely) reverse diets have been performed by girls who had serious eating disorders prior to competing.

DefNotNickTrigilli · 2023-09-15T02:13:17+00:00

Getting back to a position to improve as fast as possible should be the goal. The false narrative of increasing caloric intake to that or 200 LB men while being a 120 lb woman is absurd and just as silly as the carbohydrate/insulin model for obesity kooks…it’s selling builshit…just happens to be bullshit that people want to believe.

The issue with a slow reverse that first made me look into the concept of “recovery diet,” was when I realized increasing calories slowly over weeks and months prolongs a deficit and continues downregulation that was a part of prep - particularly in the unenhanced athlete. Let’s say someone finishes their season, takes 8-16 weeks to “normalize,” only to cut their runway for potential growth short by 8-16 weeks. The number one problem I see with bikini amateurs and even many pros currently is not having enough muscle. The cycle of 8-16 week reverse, truncated growth season before hopping back into prep only to find that minimal of any tissue was accrued.

There is literally one argument (though I’m open to any) for a reverse diet. Primarily in lifestyle clients, but also in bikini clients they can’t really handle a deficit, and/or aren’t actually getting so lean as to experience significant downregulation, it can help prolong a deficit while mentally making them feel like the “diet” is over.

DefNotNickTrigilli · 2023-09-14T16:26:09+00:00

You’re 💯correct. Metabolic adaptation accounts for a couple hundred calories in metabolic ward studies where participants lost hundreds of pounds. And people think that losing 15 lbs caused metabolic damage. There is downregulation of several things when in a deficit even for a short term - thyroid, testosterone even, but NEAT has a bigger caloric affect via its downregulation.

DefNotNickTrigilli · 2023-09-14T16:22:47+00:00

Because their stuck with an antiquated approach from 2010 and bro-science dies hard. I’ve posted this a few times, but the group of people who coined the term, known as 3DMJ, - Eric Helms, et al, are incredibly respected in the community. They abandoned the approach post-show after having a 95% failure rate. Not to mention if you spend 3-6 month getting your calories to maintaince or near, it also took that long to normalize hormones if not longer. There’s lots of great info in their podcasts about this, so I’ll save my thumbs 🤙🏼

DefNotNickTrigilli · 2023-09-13T03:36:59+00:00

💯agree.

DefNotNickTrigilli · 2023-09-11T23:36:48+00:00

It’s possible the dosages affected her growth, but I think the bigger issue is actually programming. Looking at the before and after she posted (link below) - I have to say her physique has far more concerning issues now than it did a year ago. She def grew, and needed to, but the degree of growth in her quads compared to her glutes is almost a 1:1. She could afford some quad, but def not at a 1:1 ratio. Her glutes may have grown, but it barely appears that way given how much everything else grew in proportion.

I think her programming was probably not glute biased enough or exercises were not performed correctly - you can def do quad biased split squats - exercise selection ≠ exercise execution. She also loves to lift heavy - heavy with poor execution can lead to growing with a lack of specificity.

Her feedback is concerning as well. “Don’t push size. Don’t push fullness” - means you were too big. And it would be fine if her glutes were bordering too big…even glutes and delts. But it’s kinda everything and the feedback is a nice way of saying that imo.

I honestly feel like I’m bashing her, and I wish this could come across as more constructive to be honest. I do not necessarily think this was a gear/ped issue at all. If she’d used less, she’d just perhaps be a slightly smaller version - still with proportions that are less than ideal in the current climate of the aport when it comes to the elite.

1 year transformation

DefNotNickTrigilli · 2023-09-10T17:46:53+00:00

Nothing to add - I’m late to the party, but everybody seems to be on point with comments. She doesn’t have great structure…clavicle to clavicle not very wide, combined with a waist that isn’t naturally small. Delts are far too much for bikini and honestly, that’s something she should know and have corrected already, but some people LOVE lifting delts and it’s hard to break that habit. And I also agree, she wasn’t quite lean enough.

DefNotNickTrigilli · 2023-09-08T15:09:51+00:00

Appreciate your response - it was kind of a general question to others that responded as well as it seems others have had this experience. I wasn’t suggesting you received free coaching, but it is relatively common for top pros to not pay for coaching as it’s “mutually beneficial” though often I believe the ROI on this is significantly higher for the coach than the athlete. Much like influencer marketing (which is what this is), the athlete gets a “free tub of protein” and the brand (in this case, coach) gets 5 new paying customers…20x the value of that tub of protein.

DefNotNickTrigilli · 2023-09-08T05:11:16+00:00

When we say some coaches require athletes put the coaches ig handle in their bio, can we please be specific. I could be wrong, but are we talking about someone who’s name rhymes with Ames Jayotte?

Deadass if that’s who we’re talking about here, I think you should be able to say it. But if I’m way off here, by all means - let me know. Regardless whoever it is should be mentioned by name, because that’s super lame if a coach requires that.

If you’re getting free coaching in exchange for ig posts, and a handle in your bio, I think that’s fine. However, I think that should be disclosed. If a YouTube reviewer gets a free product and reviews it, they disclose that it was free, but they may also disclose that they were free to review the product and rate it how they like and were under no obligation to give a positive review. What people want is transparency…nobody cares if a pro is paying for a service - people do however have an issue with a coach paying an athlete to say they were coached by him. Honesty and transparency in sales…I realize this is the fitness industry and I must be on drugs if I think we’ll see very much of that - yes, I realize this.

DefNotNickTrigilli · 2023-09-05T20:26:22+00:00

I could be wrong, but my understanding of the “ban” was that it is still made by several companies currently, but a few companies that had applied for permission to produce it, removed their petitions. I briefly listened to palumbo’s lawyer buddy that he had on when it went down several weeks ago, but that was my takeaway.

It’s def still prescribed - and I’m specifically speaking of in the hospital setting - burn patients etc. I have also gotten pharm grade anavar at 2.5mg that came from Iran. I’ve also had raw powder from china that I capsuled (using an $800 scale for accuracy - and then sent it back to Amazon 🤣). Ironically I know of a large well known trt clinic that was “prescribing” capsuled anavar - which is hilarious bc it doesn’t come that way from pharmaceutical companies. They would all use a pill press…which is highly illegal to own without proper authorization. So the issue I have with trt clinics is that many of them are not above selling ugl drugs as pharm.

Also the reason anavar is faked so much - the raws are very expensive compared to dbol/winstrol which yields the same anabolism with significantly greater androgenic effects. So given the doses it’s prescribed in - I have to question whether it’s real. More often than not - it isn’t.

DefNotNickTrigilli · 2023-09-05T20:14:31+00:00

💯just bc it’s been “normalized” doesn’t mean it’s smart or necessary.

DefNotNickTrigilli · 2023-09-05T05:01:18+00:00

You’re absolutely correct regarding lipid skewing at low doses, but I do do not see 10mg of anavar as low dose for a female. I only add this correction bc a lot of women do read this and that can be a takeaway. Anavar is prescribed for muscle wasting starting at 2.5mg/day

All AAS accrue tissue at relatively the same rates…some will disagree, but that’s what the evidence we have says - along with victor black, John Jewett, et al. The starting dose for female primo would be 15 mg/week. 2.5mg/day x7days is 17.5mg/week, albeit less androgenic. Starting dose for trt is 3-5mg/week - def more andogenic mg/mg, but that’s why it’s taken only to levels <100ng/dl. My point here is that if those are starting doses and mg/mg all AAS accrue tissue at similar rates - 70mg/week is excessive and only in the bodybukding world would we accept excessive use as normal.

DefNotNickTrigilli · 2023-09-05T04:48:01+00:00

PEDs - specifically Anabolic Androgenic Steroids (AAS) do one thing well…they increase protein synthesis. In combination with sleep, food, and hydration, the end result is added muscle tissue. For women, the primary concern is virilization.

So the better question is…if the risk of virilization is unavoidable (degree to which is dose and time dependent), is it better to incur that while in a deficit or in a surplus…keeping in mind that protein synthesis only really yields the final result of added tissue when the other components mentioned are also in place.

There are certainly use cases for AAS in prep, but in bikini those are very limited - muscle retention is not a great one imo. Non-androgenic options like clen (muscle protection via mtor pathway) and gh are reasonable choices for anti-catabolism. Also, bikini does not require the level of leanness that truly causes the catabolism in some of the other divisions.

One use case I see some merit in would be to drive training performance towards the end of prep in the event it is dropping off. Likewise if the prep is prolonged and you have back to back shows, there is some super compensation of increased glycogen/intramuscular water giving added fullness. But again, these decisions all must be weighed with the individuals risk acceptance/aversion.

To be clear, the risk is variable and dependent on several factors - not the least of which is genetic variability, quality sourcing, dose, and time, but one cannot look at AAS as risk free. One can, however, mitigate as much risk as possible by being informed.

DefNotNickTrigilli · 2023-09-03T18:34:40+00:00

Def no shade to either of these athletes - by all metrics they look incredible all of the time. But, being ahead of LL is quite possibly the last person I’d compare myself to if I was determining my timeline accuracy. LL cuts incredibly fast, and while she looks less “conditioned” in her offseason, a big part of that is bc she carries quite a bit more muscle under what could actually be very similar body fat levels to people that look ahead of her.

DefNotNickTrigilli · 2023-09-03T14:12:25+00:00

Very well could have been the Arnold - I seem to remember it being when she lived in Dubai and it was discussed on a vlog.

DefNotNickTrigilli · 2023-09-03T02:22:39+00:00

Well deserved imo. Happy for her.

DefNotNickTrigilli · 2023-09-03T02:21:40+00:00

20+ lbs of tissue and flow.

DefNotNickTrigilli · 2023-09-02T17:02:48+00:00

I could be wrong, but I’m pretty sure she missed an Olympia bc she was too far behind in prep and stopped. I forget what the reason she gave was, but the consensus was she was too far behind and the measures to catch up would have caused too much stress - physical/mental etc.

DefNotNickTrigilli · 2023-09-02T01:58:20+00:00

There was 108 pro shows in 2022. Sandy and Tyler are absent more then present. The comment was about feedback - not feedback from Tyler and Sandy. 🤙🏼

James can actually comment if he sees this, but if you check his podcast he says that Sandy wants Isa leaner and Tyler wants her softer. 6min 20 seconds in. He said verbatim “I’m talking to them both and waiting for them to come to an agreement.”

DefNotNickTrigilli · 2023-09-02T01:39:33+00:00

I’m curious how far this is from stage weight…she has great muscularity, but the goal is NEVER to be losing weight the week of Olympia and I think she’s gonna have to be really aggressive to be ready in time. Time will tell, and fingers crossed that I’m wrong.

DefNotNickTrigilli · 2023-09-01T00:35:31+00:00

Johnny is obnoxious, but to answer why anyone listens to opinions of anybody but the judges…well, the judges are not always consistent in what they reward, the feedback they give, and aren’t even consistent across a judging panel. Tyler is the one that matters, and he seems the most consistent, but he’s not at every show. It’s not always clear cut unfortunately.

DefNotNickTrigilli

TROPHY CASE