Brad, Brian, and Alberto discuss the details that actually matter for fat loss, so you can create an eating routine that works well for you and your schedule. How many times per day do the coaches recommend eating? Does the number of times you eat per day influence your metabolic rate? Do you have to distribute your protein evenly throughout the day? What are the coaches’ thoughts on and what is the effectiveness of intermittent fasting? What are 48-hour feeding windows and how can you use them? What advice do the coaches have around pre workout nutrition? What nutritional details matter more when you’re super lean? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- How Brad ate during prep when he used to work graveyard shifts and how he could have done it better

14:27- Meal-timing recommendations for drug-free athletes

19:08- Protein-distribution recommendations during prep

30:17- Adherence really is the base of the pyramid

34:22- The downsides of always micromanaging your nutrition

49:43- 48-hour feeding windows

55:49- Pre-workout nutrition

1:03:01- The nutritional details that matter more when you’re super lean

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Brad, Jeff, and Brian discuss the mindset an athlete needs to have to successfully complete a bodybuilding prep and to feel good about the end results, whatever they are. What motivates the coaches to continue to execute when things get hard? How does Jeff utilize comparison to make prep feel easier? Why does getting weaker not necessarily mean you’re losing muscle? Why is training in higher rep ranges when you’re depleted maybe not the best idea? Should you proactively change your training when you start prep? What is Brad’s advice on what to do to help you feel better during those times you don’t feel good about the way you look? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- How Jeff is feeling 4 days out from his show

2:43- The mindset you have to have to finish a bodybuilding prep

15:04- Trust that the reward is coming and surrender to the process

25:13- The feeling of knowing you did everything you could

29:03- How to handle the parts of prep when you don’t feel like you look good

36:51- Don’t make winning the most important thing

45:32- Why Jeff views bodybuilding as more of an art than a sport

47:16- Tips on training during prep

57:13- How Brad’s focus on effort has lowered his stress around the numbers when it comes to his training

1:00:52- A loss of performance is *normal* during prep and what to do if that’s making your training not enjoyable

1:06:50- Brad’s advice on what you can do to help you feel better during those times you don’t feel good about the way you look

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

The coaches discuss the pros and cons of training with machines versus free weights, what they prefer, and how the value of specific machines differs depending on what stage of your lifting career you are in. How did the coaches view and utilize machines when they first started lifting? What are the downsides of starting with free weights? Which squat pattern does Brian think puts on the most muscle? Why does training to failure on a machine-based squat pattern often feel less demanding than training to failure on a barbell-based squat pattern? What are commonly underdeveloped muscles on those who only train with machines and how to prevent those muscles from becoming underdeveloped? Why aren’t all machines created equal? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- How the coaches viewed and utilized machines when they first started lifting

11:33- The argument against free weights & The argument against machines

35:27- The cost of biasing a muscle when performing a compound exercise

40:24- Learning how to use machines to work around injuries

46:09- The value of specific machines for intermediate versus advanced lifters

51:11- The coaches’ top free-weight highlights from their lifting careers

1:02:39- Some of the coaches’ favorite machines  

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Brad, Eric, and Alberto answer seven audience-supplied nutrition and training questions. What are good strategies for hitting your protein goal if you’re in a gaining phase and your appetite is making it difficult for you to eat enough? Is it possible to grow your glutes without significantly growing your quads or hamstrings? At what point should you end a bulk? Is it possible to gain muscle eating at maintenance? Is it possible to gain muscle eating in a deficit? How do the coaches track their training when doing lengthened partials and drop sets? What is the best way to eat and track when you’re in situations where precise tracking isn’t possible? The answers to these questions and more are covered in this episode.

Timestamps

0:00- Introduction

1:12- Strategies for hitting your protein goal in a gaining phase if your appetite is making it difficult for you to eat enough

11:11- Is it possible to grow your glutes without significantly growing your quads or hamstrings?

18:51- At what point do you pull the plug on a bulk? Is it based on a specific body fat percentage or do you wait until gym performance stalls out?

36:33- How do the coaches track their training when doing lengthened partials and drop sets?

46:25- Strategies for breaking through a plateau on an exercise & What to do if you get very strong on an exercise and start to become intimidated by the weight

56:50- What is the best way to eat and track when you’re in situations where precise tracking isn’t possible?

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Nutrition For Hypertrophy And Strength (Online Course)- https://www.3dmusclejourney.com/nutrition

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Brad, Alberto, and Brian discuss how common drugs and alcohol can negatively interfere with your bodybuilding goals and what you can do to minimize their negative effects. What are Brad’s experiences with smoking weed and nicotine? What does Brian’s and Alberto’s relationship with and use of nicotine look like? Would Alberto say quitting drinking has been worth it? Can someone drink alcohol and still get shredded? Does a small amount of alcohol provide any health benefits? How can you consume alcohol and still stay on track with your goals? What are the pros of recreational drugs and alcohol? How does marijuana use affect progress? When are good times to get off caffeine/preworkouts? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:23- Brad’s experiences with smoking weed and nicotine

5:10- Brian’s and Alberto’s relationship with and use of nicotine  

11:34- Alcohol

17:28- How to consume alcohol while still staying on track with your goals

28:40- Myths about alcohol

35:10- How marijuana use affects progress

40:58- Caffeine & Preworkouts

55:07- Be careful what you take!

1:02:26- Final thoughts

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

3DMJ Podcast Episode #249: The Hidden Risks of Supplements- https://www.youtube.com/watch?v=0dxRo582uhM

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Brian, Jeff, and Brad discuss how to build a good support system so you can maximize your rate of progress and have fun doing it. What is the origin story of 3D Muscle Journey? How do you communicate what you’re doing and what your goals are so that your support system knows how to support you? What are the benefits of sharing your bodybuilding journey versus bodybuilding in isolation? When prepping an athlete, what else do the coaches focus on besides getting them lean? How far in advance do the coaches recommend telling others that you’re prepping? Where are good places to meet like-minded bodybuilders? Why is a person’s support system such an influential factor in their success? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:37- How to communicate what you’re doing and what your goals are

6:30- Social media can be a good place to find community

10:48- The origin of 3D Muscle Journey

21:08- You also have to support the people in your support system

30:42- How far in advance the coaches recommend telling others that you’re prepping

37:11- Being able to do what you love doing for a long time

45:14- What Brian needs for support as an athlete

54:07- The benefits of living what you coach

1:06:23- The benefits of sharing your bodybuilding journey versus bodybuilding in isolation

1:09:54- Having a motivating gym atmosphere to help you get the most out of yourself

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠

Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Brian, Alberto, and Jeff discuss how much you need to know about programming in order to make continued progress. What did the coaches focus on when they first started lifting? How important is effort for making progress? What is more important, working hard or a more optimal program? What advice to the coaches have for novice lifters when it comes to how to go about their training? What movement patterns do the coaches want their athletes to become proficient at? When is an appropriate time for someone to start dialing in their reps in reserve? What are some common flaws the coaches see in people’s programs? What do the coaches recommend doing before making an adjustment to your program? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

2:21- What did the coaches focus on when they first started lifting?

12:09- A C- program with A+ effort will take you further than an A+ program with C- effort

14:51- The beauty of a simple plan

22:59- Start with a balanced program

28:18- Audit your exercises that are the most fatiguing before determining volume

31:25- Movement patterns the coaches want their athletes to become proficient at

39:30- When the coaches think it’s an appropriate time for someone to start dialing in their reps in reserve

47:40- Build a positive relationship with training hard

54:10- Get rid of the noise so you can identify what works for you

59:11- Observe and be patient

1:03:54- Learn the fundamentals first and then build

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠⁠⁠⁠

Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Brad and Alberto discuss why it’s important to look beyond the calorie and macronutrient content of foods if you want to get the most out of your bodybuilding lifestyle. Have the coaches noticed a correlation between food quality and how the body performs and recovers? How does focusing on food quality make prep easier, more enjoyable, and lead to a faster recovery after prep? What nutrition recommendations around food quality do the coaches have for those who are bulking? Is it okay to just eat for taste sometimes? How does the law of diminishing returns apply to eating? As long as he is still hitting his macronutrient targets, can Alberto get just as lean even if he’s not focusing on food quality? The answers to these questions plus many more are covered in this episode.

Timestamps

0:00- The fitness community is finally finding balance

4:15- Have the coaches noticed a correlation between food quality and how the body performs and recovers?

12:03- Your health is important

15:47- Just focusing on hitting your macronutrient goals during prep versus also focusing on food quality

31:03- A starting spot for those who want to improve the quality of their diet

33:52- Nutrition recommendations for bulking

45:06- The law of diminishing returns

49:15- The satisfaction of overcoming something hard

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Hunger-Fullness Scale- https://www.youtube.com/watch?v=fCEHvGVxrlI

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠⁠⁠

Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Brian, Eric, and Brad discuss the misconceptions and utility behind using periodization to help maximize muscular hypertrophy. How important is periodization for muscular hypertrophy? How is periodization different from programming adjustments? Is there a way to sequence your training that maximizes hypertrophy? How do the coaches typically adjust an athlete’s training program from mesocycle to mesocycle? What are the most-common constraints to hypertrophy in the real world? Does research suggest that variation may help increase muscular hypertrophy? What are good reasons for replacing an exercise in your program? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- The definition of periodization and how it’s different from programming adjustments

8:20- Is there a way to sequence your training that maximizes hypertrophy?

18:36- Ways the coaches adjust programming from mesocycle to mesocycle and why they make those adjustments

34:27- The value and roles of education and coaching

40:53- Flexible, enjoyable, and realistic

57:00- The most-common constraints to muscular hypertrophy in the real world

1:02:12- Variation is probably a good thing

1:05:50- Example starting structures

1:09:23- Hiding behind variation

1:18:44- Make sure to audit your approach  

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Hypertrophy Programming For Bodybuilders (Online Course)- ⁠https://www.3dmusclejourney.com/hypertrophy⁠

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠⁠

Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Jeff, Brian, and Brad go through how to build a training session (exercise selection, exercise order, number of sets, rep ranges, tempo, etc.) and clarify how much flexibility there is when it comes to how you structure your sessions. In what situations can it be beneficial to do isolation exercises before compound exercises? What are the coaches’ thoughts on active recovery days? What are Jeff’s thoughts on the strategy of having newer lifters do extra volume to make up for a lack of skill? How can you manage your total volume if you like doing a lot of different exercises? What have the coaches observed is the sweet spot when it comes to number of sets per exercise? If the coaches were to build a *perfect* training day for a robot, what would it look like? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:03- Situations where it can be beneficial to do isolation exercises before compound exercises

19:45- Structuring your split based on how many days you can train per week

23:53- How the coaches build a microcycle of training for themselves and their athletes

40:07- How to manage your total volume if you like doing a lot of different exercises

47:33- Recommendations for preserving rep quality

52:33- Jeff’s thoughts on the strategy of having newer lifters do extra volume to make up for a lack of skill

54:31- If the coaches were to build a *perfect* training day for a robot, what would it look like?

1:11:02- Programming tips for older individuals

1:13:26- Programming tips for those who have a lagging body part they would really like to improve

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠

Hypertrophy Programming For Bodybuilders (Online Course)- https://www.3dmusclejourney.com/hypertrophy

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠

Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Brian, Alberto, and Jeff discuss the pros and cons of, “If It Fits Your Macros” (IIFYM), why it’s not the cure-all the fitness community wanted it to be, and how the coaches manage their nutrition instead. Why was IIFYM such a big deal? What did the coaches’ eating look like before IIFYM? What were their early experiences with IIFYM? What are the downsides of having very precise macronutrient targets? How do the coaches start the process of educating their athletes about nutrition? Why does Jeff sometimes assign a fat limit? What advice do the coaches have on setting your macronutrient and/or calorie ranges? What are some of the coaches top IIFYM foods? The answers to all of these questions and more are covered in this episode.

Timestamps

0:00- What the coaches’ eating looked like before, and their early experiences with, “If It Fits Your Macros” (IIFYM)

15:21- Having precise macronutrient targets is actually quite restrictive

24:35- Why IIFYM was such a big deal

27:46- How the coaches start the process of educating their athletes about nutrition

39:50- What is the lowest-hanging fruit you’ve missed?

45:14- Focus on your calorie and protein intake

52:04- Advice on setting your macronutrient and/or calorie ranges

55:52- There is life after bodybuilding

1:00:01- The coaches’ top IIFYM foods

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠

Nutrition For Hypertrophy And Strength (Online Course)- https://www.3dmusclejourney.com/nutrition

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠

Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj