Lookin’ Good Naked & Gettin’ Your Mind Right. Interview With JC Deen.

Getting Started 3D

I love no nonsense information, and that’s why I love my friend, JC Deen’s, articles and information. His website is a total BS-free zone, and that’s a major reason I enjoy and promote it.

So today I’m excited to share with you a recent interview with JC, and he opens up about his epic manual – LGN365.

Nia: You use a combination or straight sets, rest/pause, and reverse pyramid training in your programming. Can you elaborate on why?

JC: I particularly like having a variation of intensities in my training, as well as my clients’ programming. I utilize various approaches simply because I like to keep the training interesting, and because it makes people use lighter loads by default.

In the course, I make a distinction between the various methods. RPT is mainly used for the primary movements, Straight Sets are for secondary movements, and then Rest-Pause are used for both primary and secondary movements. When using rest-pause, I make sure you’re using a weight light enough that you can do 10-12 times. Knowing that you have to get 30 total reps with this weight makes you choose conservatively, thus keeping one from overdoing it, as many of us are prone to do.

Of course, there are exceptions, but that’s the gist of it.

Nia: In LGN365, you discuss “Getting Your Mind Right.” As you state, “We can’t just jump right into the training programs without a little mental preparation fitness journey.” Personally, I think people greatly underestimate (or completely neglect) the mental aspect of living a healthier lifestyle and improving his/her physique. Why is this one of the first things you discuss in LGN365?

JC: It’s because so many people tend to forget exactly why we’re doing this health/fitness stuff. Making a lifestyle change is not easy, and it’s something we should give a lot of thought. For some of us, making sure we exercise 2-4 times per week will alter our entire schedule. As a result, we must be ready to make that change, and deal with how it alters our daily lives.

Nia: You don’t recommend tracking calories, but you do tell people to track Macros. Why is that and can you explain the difference?

JC: It’s because it’s one less number to worry about. In short, if you hit your macros, you hit your calories. You first determine your kcals, and then determine the macronutrient ratios. Once you know those, you focus on protein, carbs and fats. As long as you hit those numbers, you stay within your calorie goals.

Nia: I’m not a fan of OCD eating habits, like counting calories, weighing every piece of food, etc. You provide severeal methods to “graduate from calorie counting”. How do you approach, or what do you suggest, for someone who has gone through periods of disordered eating as a result of meticiously tracking calories?

JC: I suggest taking it slow. Pick one day per week to eat “normally” according to your routine, meal timing, habits, and food selection. Put the counters, scales, and logs out of sight for that day.

Try to do this once per week for a month. Then aim for 2-3 days per week. Eventually, you’ll gain the confidence to eat ad-lib without having to meticulously track everything. I also recommend uniform eating which is essentially eating similarly on a daily basis. If you’re like me, you eat the same foods daily, so it’s pretty easy to plan and make my meals.

For someone who wants more variety, the same rules apply – just be mindful of portion sizes, and your usual servings.

Nia: I love that LGN365 is super easy to use – both the workouts and nutrition. You even provide some Excel documents for tracking all of the workouts and even nutrition. Why did you create LGN365 and who can benefit from it?

JC: I made it for the fitness enthusiast who is interested in being strong, fit, and happy with their physique. Looking great naked isn’t about having the lowest body fat percentage possible. It’s about building strength, making progress, and feeling awesome about your accomplishments. Most people suck at sticking to something long enough to realize the results they want. With LGN365, I set the tone for hard work, commitment and effort in my Getting Started Guide.

Nia: Finally, what are your five main suggestions for women who want to build a better body, but are stuck at a crossroad?

JC: 1. Train with barbells and focus on progressive overload. Don’t get stuck in a certain rep range, or training split. Find something you enjoy, and something you will continue doing.

2. Focus on your mindset and your physique. Don’t get hung up on what another lady looks like. Focus on building the best version of you possible. Forget about what some say a healthy body weight is. Exercise because you love it, and because it makes you feel good.

3. Don’t skimp on the eating. Too many women I’ve worked with have a history of eating very little. You can’t build an amazing body on 1000 kcals daily.

4. Read this blog.

Nia: Thanks, JC! If you want to check out JC’s awesome manual LGN365, click that link.


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  • Diane

    I don’t believe counting calories leads to disordered thinking OR that it’s a result of being overly meticulous. It’s a super useful tool! And how exactly is counting macros any different? It seems even more difficult and intimidating. I’ve seen JC advocate calorie counting AND weighing food so there’s a little inconsistency there. Why do online “experts” need everything to be so complicated? It really doesn’t have to be.

    • Nia Shanks

      Different strokes for different folks. Some people don’t experience disordered eating habits from counting calories. Other people, myself included, get too OCD with counting calories or other strict guidelines. With that said, for some people counting calories and/or weighing food can be used as a learning tool if they have no idea what they’re eating. I’ve had some clients track protein intake for a couple of weeks so they can learn the average protein amounts in their typical foods, but after that two week period, they don’t track it any more. Everyone is different and everyone should experiment and find what works for them, whatever that may be.

      • Clint Nielsen

        Exactly. I always recommend counting/tracking at least ‘once’ to allow you to learn the what, when, why, how of what you’re shovelling into your mouth on a regular basis.

        Once you get a ‘feel’ for it, tracking becomes a subconscious process.

        Great interview with JC btw Nia ;)

    • http://www.facebook.com/jcdeen JC Deen

      where do I ever say here that it leads to disordered eating?

      Nia phrased her question that way because she knows, as do I, after working with various clients, and personal experience that counting calories CAN lead some people to be more worrisome and even neurotic with their intake. And sometimes, it even leads to disordered eating…

      How can you say counting macros is more difficult and intimidating than counting kcals? It’s the same thing, really.

      Yes, I advocate weighing and tracking, especially with my personal clients. Why? Because I want to get the most out of the time together, and make sure we have an accurate record to pull from.

      Then again, I also have clients who don’t need to actively track everything for one reason or another. In that case, the approach is different.

      Us online “experts” need to make everything super complicated to keep the enthusiasts in the dark. oh, and yes.. it has to be complicated, or it doesn’t work.


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