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Chapters 00:00 Introduction to Diet Strategies 02:16 Understanding Refeeds and Diet Breaks 03:28 The Importance of Adherence in Dieting 05:53 Physiological Changes During Prolonged Dieting 08:57 The Role of Hunger and Energy Expenditure 11:35 Impacts of Dieting on Mood and Well-being 14:44 Defining Refeeds, Diet Breaks, and Cheat Days 16:31 The Drawbacks of Cheat Days 19:38 Calorie Cycling as a Flexible Approach 21:55 Training Day vs Non-Training Day Calories 24:13 Conclusion and Final Thoughts on Dieting Strategies 26:22 Understanding Refeeds and Their Benefits 32:46 The Role of Diet Breaks in Fat Loss 39:59 Signs You Need a Refeed or Diet Break 44:21 Implementing Refeeds and Diet Breaks Effectively To keep up with my progress, subscribe & follow me at the links below: 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube: www.youtube.com/@sstorey94 Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0hJ3U Discount Code: SHANE5 https://j3university.com/

Chapters 00:00 Introduction to the Episode 02:10 Meet Declan: The Avatar for Fat Loss 04:11 Understanding Declan's Current Situation 07:38 The Three Tier Model for Adherence 09:38 Setting Up a Timeline for Fat Loss 12:00 Creating a Caloric Deficit 18:14 The Role of Macronutrients in Fat Loss 23:13 Implementing the Three Tier Nutrition Model 30:52 The Importance of Fiber in Your Diet 34:20 Understanding Macronutrients and Their Role 35:49 Meal Structuring for Success 39:26 Practical Meal Planning Strategies 55:35 Training Adjustments for Fat Loss 01:08:13 Creating a Sustainable Training Routine 01:15:00 Introduction to Muscle Retention and Fat Loss 01:15:51 Training Strategies for Muscle Growth 01:16:55 The Role of Nutrition in Fat Loss 01:17:47 Increasing Daily Activity: Steps and Cardio 01:22:36 Adjusting Caloric Intake and Activity Levels 01:32:33 Tracking Progress and Accountability 01:42:13 Advanced Strategies: Refeeds and Diet Breaks 01:48:56 Maintaining Results After Fat Loss Meal Prep Episode: https://open.spotify.com/episode/5iHYR4agD28vlwlgLxuyB0?si=656bc5c124234397 To keep up with my progress, subscribe & follow me at the links below: 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube: www.youtube.com/@sstorey94 Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0hJ3U Discount Code: SHANE5 https://j3university.com/

AJ Morris is one of the leading figures in modern Natural bodybuilding both as an athlete, coach and ambassador for the sport. In today’s chat we cover a wide range of topics from taking PEDs, the evolution of natural bodybuilding, drug testing & what AJ has changed his mind on across the last few years. Chapters 00:00 The Allure of Natural Bodybuilding 05:36 Coaching Dynamics in Bodybuilding 08:32 The Decision to Stay Natural 12:27 Navigating the Assisted vs. Natural Debate 15:12 The Evolution of Natural Bodybuilding Shows 20:15 The Role of Social Media in Bodybuilding 24:43 Building Stories and Community in Bodybuilding 29:01 The Future of Natural Bodybuilding 34:22 Drug Testing Policies and Their Impact 42:07 The Importance of Proper Drug Testing 45:20 Transparency in Drug Testing and Federation Operations 50:47 The Role of Committees in Bodybuilding Federations 54:57 The Impact of Coaching and Running Shows 59:40 Evolving Training Approaches in Bodybuilding 01:04:35 Shifts in Nutritional Strategies for Bodybuilders 01:10:57 The Ethics of Peptide Usage in Natural Bodybuilding 01:16:37 Lessons Learned from Competitive Bodybuilding Where to find AJ: Natural Bodybuilding Worldwide: https://naturalbbworldwide.com/ NBW show: https://events.naturalbbworldwide.com/ Instagram: https://www.instagram.com/ajmorris_/ To keep up with my progress, subscribe & follow me at the links below: 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube: www.youtube.com/@sstorey94 Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

David O'Shaughnessy is a coach & natural bodybuilder from Tuam, Galway, who competed this year in his 3rd competitive season which was his best to date. David brought his best package to stage in the PCA Ireland, WNBF Ireland & WNBF Worlds, finishing the season with 1 Overall, 2 class wins & a 3rd place finish on the biggest stage in Natural bodybuilding. Chapters 00:00 Post-Competition Reflections 03:03 Training Philosophy and Enjoyment 05:51 Strength Training Insights 08:41 The Journey of Training 11:43 Learning from Coaches and Influences 29:06 The Journey of Self-Preparation 32:08 Setting Goals and Timelines for Competition 34:24 Choosing the Right Shows and Categories 42:21 The Experience of Competing: WNBF Insights 47:53 The Future of Natural Bodybuilding and Live Streaming 49:58 Monitoring Progress and Adjusting Strategies 55:03 Dieting Flexibility: The Role of Refeeds 57:15 Understanding Refeeds and Their Impact 59:51 The Role of Mindset in Bodybuilding Prep 01:03:47 Training Performance During a Diet 01:06:42 Navigating the Mental Challenges of Prep 01:09:08 Building a Healthy Relationship with Food 01:11:39 Learning Nutrition Fundamentals 01:14:57 The Importance of Personalization in Dieting 01:18:19 Focusing on Training Over Nutrition 01:21:37 Dealing with Long Prep Periods 01:26:47 Reflecting on the Journey and Growth 01:31:04 Final Words of Wisdom Where to find David: Instagram: https://www.instagram.com/davidshaughnessypt/ Youtube: https://www.youtube.com/@davidshaughnessypt To keep up with my progress, subscribe & follow me at the links below: 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube: www.youtube.com/@sstorey94 Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters 00:00 Understanding Behavior Change in Coaching 02:51 The Importance of In-Person Coaching 05:45 The Role of Client Motivation 08:50 Navigating Client Expectations and Dissatisfaction 11:38 The Impact of Dissatisfaction on Change 14:40 Positive vs. Negative Motivators for Change 17:54 Finding Joy in the Process 20:32 Shifting Focus from Outcomes to Habits 23:50 Overcoming Obstacles to Habit Formation 26:44 Reducing Cognitive Load in Habit Formation 29:30 The Role of Ultra-Processed Foods in Diets 43:56 Navigating Ultra-Processed Foods 51:51 The Reality of Transformation and Expectations 59:56 Finding Enjoyment in Fitness 01:01:29 Identifying Misinformation in Health 01:12:18 Psychological Traps in Behavior Change 01:23:41 The Role of Food in Enjoyment and Adherence Where to find Mike: Instagram: https://www.instagram.com/drmikethe2nd/ My links: 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube: www.youtube.com/@sstorey94 Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Dr. Scott Stevenson, PhD, is an exercise physiologist, coach, author, and long-time competitive bodybuilder with over 30 years of experience in the industry. Holding a doctorate in applied exercise physiology, along with credentials from ACSM and NSCA, Scott blends scientific rigor with real-world coaching expertise. He’s the creator of Fortitude Training®, author of Be Your Own Bodybuilding Coach™, and a former national-level bodybuilding competitor, including winning the overall title at the 2009 NPC Mr. Arizona. Scott has taught at the university level, published peer-reviewed research, and coached countless physique athletes—making him uniquely qualified to break down evidence-based strategies for natural bodybuilding and peak-week preparation. Chapters 00:00 Understanding Peak Week Misconceptions 02:55 Key Variables in Peak Week Strategy 06:02 The Importance of Posing During Peak Week 08:54 Practice Peak Weeks: A Crucial Component 12:01 The Role of Body Composition in Contest Prep 14:50 Carb Loading vs. Drying Out: A Balancing Act 18:03 The Psychological Aspects of Peak Week 20:43 Learning from Experience: The Value of Self-Prep 36:10 The Value of Difficulty in Bodybuilding 41:17 Strategies for Self-Coaching During Peak Week 45:36 Perspective and Gratitude in Bodybuilding 50:33 The Intrinsic vs. Extrinsic Rewards of Bodybuilding 57:17 Identity and Transition After Bodybuilding 01:13:28 Facing Life's Unexpected Challenges 01:16:20 Building Mental Resilience Through Bodybuilding 01:18:26 Carbohydrate Loading Strategies for Bodybuilding 01:29:39 The Science of Glycogen and Water Retention 01:40:07 The Shitload Strategy: A Unique Approach to Carbing Up 01:45:17 The Impact of Food Choices on Performance 01:47:35 Hydration Strategies for Peak Performance 01:54:22 Techniques for Effective Water Manipulation 02:08:55 Final Preparations for Competition Day Where to find Scott:Website: https://drscottstevenson.com/index.html Instagram: https://www.instagram.com/fortitude_training/ E-Bay Signed Copy of BYOB Coach: https://ebay.us/m/ofS82C To keep up with my progress, subscribe & follow me at the links below: 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube: www.youtube.com/@sstorey94 Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters 00:00 Introduction to Christmas Challenges 02:57 Understanding the Impact of Christmas on Fitness Goals 05:39 Setting Realistic Expectations for Christmas 08:57 Personal Reflections on Christmas Choices 11:45 Navigating Social Events During the Holidays 14:34 Prioritizing Enjoyment and Discipline 17:55 Strategies for Maintaining Fitness During Christmas 20:49 Training Adjustments for the Holiday Season 23:29 Conclusion and Key Takeaways 35:09 Training Consistency During the Holidays 35:49 Adjusting Training Goals for the Holiday Season 37:19 Maintaining Training Volume and Routine 38:41 Avoiding Detraining Over the Holidays 40:07 Flexibility in Training Schedules 43:28 Managing Training Blocks and Deloads 46:21 Home Workouts and Gym Accessibility 47:47 Recap and Transition to Nutrition Management 50:06 Nutrition Strategies for Christmas Day 53:00 Calorie Redistribution for Holiday Eating 59:00 Enjoying Christmas Day Without Guilt 01:07:12 Navigating Christmas Meals: Portion Control and Enjoyment 01:13:01 Mindful Eating: The Importance of Food Hygiene 01:14:14 Managing Snacking and Unaccounted Calories 01:16:37 Structuring Christmas Day: Meals and Snacks 01:20:32 Staying Active: The Role of Movement on Christmas Day 01:25:09 Alcohol Awareness: Managing Intake During the Holidays 01:38:53 Bouncing Back: Post-Christmas Strategies for Success To keep up with my progress, subscribe & follow me at the links below: 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube: www.youtube.com/@sstorey94 Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters 00:00 Introduction to the Bulk Phase 06:26 Managing a Successful Gaining Phase 11:58 Common Mistakes in Gaining Phases 18:52 The Importance of Tracking Progress 24:05 Lessons from a Long-Term Gaining Phase 30:29 Shifting Focus to Performance Goals 38:32 Progressive Goals in Training 41:08 Mistakes and Learning in Gaining Phases 42:06 Caloric Adjustments and Body Composition 48:40 The Importance of Food Quality 52:37 Eating Habits and Satiety 55:31 Training Adjustments for Enjoyment 01:03:24 Volume and Progression in Training To keep up with my progress, subscribe & follow me at the links below: 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube: www.youtube.com/@sstorey94 Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters 00:00 Exploring the Mind: Programming Thoughts and Beliefs 03:04 The Journey of Powerlifting and Coaching 05:54 Behavioral Psychology in Nutrition Coaching 08:54 The Temptations Post-Bodybuilding Shows 12:02 Navigating Body Image and Identity in Bodybuilding 14:42 The Pursuit of Aesthetic Goals in Powerlifting 17:44 The Long Game: Commitment to Bodybuilding 30:18 The Journey to a Desired Physique 31:48 The Balance of Performance and Aesthetics 33:42 Overcoming Fear of Gaining Weight 36:21 The Importance of Body Composition in Strength Sports 40:19 The Shift from Performance to Health 43:10 Understanding the Trade-offs in Competitive Sports 46:20 The Impact of Performance on Overall Health 48:46 Navigating Life Beyond Powerlifting 51:47 The Identity Crisis of an Athlete 01:02:17 Navigating Identity and Perception in Coaching 01:04:40 Exploring New Avenues in Coaching 01:07:09 The Complexity of Labels in Bodybuilding and Powerlifting 01:09:24 Transitioning Between Bodybuilding and Powerlifting 01:11:58 Experiences and Lessons from Competition Prep 01:16:24 The Realities of Competing: Expectations vs. Experience 01:19:53 Understanding the Qualification Process in Bodybuilding 01:24:20 The Drug Testing Debate in Natural Bodybuilding 01:27:51 Navigating Competition and Fairness in Sports 01:30:20 The Impact of Social Media on Mental Health 01:36:20 The Struggle with Content Creation and Self-Worth 01:48:36 Finding Balance in Content Creation 01:54:30 Final Thoughts and Words of Wisdom Where to find Andrew: Instagram: https://www.instagram.com/andrewblackwood_/ Podcast: https://open.spotify.com/show/20t4dDQEi6PdmCOhaFFnqi Coaching: https://www.evopowerlifting.com/ Youtube: https://www.youtube.com/@andrewblackwood_ To keep up with my progress, subscribe & follow me at the links below: 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube: www.youtube.com/@sstorey94 Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters 00:00 Introduction and Background 03:04 The Journey into Bodybuilding 05:53 Mindset and Motivation in Bodybuilding 08:56 The Role of Team Sports in Bodybuilding 12:02 Inspirations and the Natural Bodybuilding Path 15:08 The Challenges of Bodybuilding Prep 18:07 The Impact of Social Media on Bodybuilding 21:08 Balancing Bodybuilding with Life 24:05 Understanding the Prep Experience 27:05 The Stress of Competition Prep 29:59 Pressure and Expectations in Bodybuilding 32:07 The Pressure of Competition 39:12 Understanding the Extreme Nature of Bodybuilding 48:40 The Journey to Pro Card 55:05 The Process Over the Prize 01:01:44 Refining the Peak: The Importance of Data in Bodybuilding 01:04:01 The Most Memorable Show: A Personal Journey 01:06:36 The Decision to Step Back: Craving Normality 01:09:20 Post-Show Challenges: Navigating Identity and Motivation 01:11:00 The Struggles of Post-Show Life: Managing Expectations 01:15:58 Finding Balance: The Journey of Recovery 01:19:02 Future Plans: Embracing Life Beyond Bodybuilding 01:26:20 Words of Wisdom: Enjoying the Process of Bodybuilding Where To Find Niko: Instagram: https://www.instagram.com/nikowyczynski/ 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube: www.youtube.com/@sstorey94 Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters 00:00 Introduction to Q&A Episode 02:06 Understanding Appetite and Meal Structure 09:59 Increasing Caloric Intake and Meal Frequency 13:43 Optimizing Nutrient Sources for Appetite 20:12 Balancing Fiber and Caloric Needs 26:54 Controlled Free Living and Appetite Management 33:50 Strategies for Increasing Caloric Intake 39:59 Balancing Macronutrients for Optimal Gains 47:31 Practical Tips for Enhancing Appetite 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube: www.youtube.com/@sstorey94 Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters 00:00 Introduction to Hot Topics in Fitness 08:05 The Mike Isretel PhD Controversy 17:30 Social Media Trends and Character Assassination 21:09 Understanding Food Poverty and Its Impact 37:28 The Role of Ultra-Processed Foods in Obesity 52:03 Navigating Nutrition: Fear vs. Education 55:49 Excitement for the Miss Olympia 59:31 Predictions for the Open Bodybuilding Competition 01:03:38 The Role of Weight Loss Drugs in Bodybuilding 01:09:05 Favorite Meals During Fat Loss and Off-Season 01:11:20 Thoughts on Assisted Bodybuilding 01:20:06 Conclusion and Future Topics My links: 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube: www.youtube.com/@sstorey94 Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters 00:00 Exploring the Psychological Aspects of Eating Disorders 02:34 The Evolution of Coaching Approaches 05:33 Understanding Binge Eating Disorder 13:07 Defining Eating Disorders and Their Criteria 21:40 Prevalence of Eating Disorders in Gym Goers 30:09 Understanding Binge Eating and Purging Behaviors 31:47 Triggers for Binge Eating: Data Collection Challenges 34:59 Research Design: Balancing Ambition and Feasibility 36:14 Common Risk Factors for Binge Eating 39:12 The Impact of Body Image on Eating Disorders 41:52 Therapeutic Approaches: CBT and ACT in Eating Disorders 48:59 Masculinity and Mental Health: The Stigma of Eating Disorders 53:53 Body Dissatisfaction Across BMI Categories 57:29 Acknowledging Progress and Self-Monitoring 01:01:32 Intrinsic vs. Extrinsic Motivation 01:06:23 The Role of Self-Compassion in Behavior Change 01:10:48 Coping with Stress and Emotional Eating 01:15:16 Mindfulness and Acceptance in Therapy 01:19:20 Building Resilience Through Skill Development Where to find Brian:Instagram: https://www.instagram.com/brianohaonghusa/ Coaching: https://triagemethod.com/To keep up with my progress, subscribe & follow me at the links below: 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube: www.youtube.com/@sstorey94 Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters 00:00 Introduction to Nutrition Management 02:50 The Importance of Tracking Nutrition 06:02 Understanding Tracking Apps and Their Limitations 08:47 Common Tracking Errors and How to Avoid Them 12:09 Eating Out: Strategies for Accurate Tracking 14:54 The Role of Convenience Foods in Nutrition Tracking 17:42 Building a Mental Database for Food Tracking 21:05 The Importance of Measuring Portions 23:55 Breaking Down Meals for Accurate Tracking 26:47 The Impact of Restaurant Menus on Tracking Accuracy 29:35 Planning and Tracking for Success 32:51 Final Thoughts on Nutrition Management 41:22 The Importance of Planning and Tracking 44:16 Self-Monitoring for Long-Term Success 44:45 Non-App Based Tracking Techniques 49:00 Portion Control and Mental Tracking 52:25 Smart Swaps for Nutritional Balance 56:16 Understanding Caloric Density and Nutrient Density 01:00:25 Time-Restricted Feeding and Its Benefits 01:03:13 Hunger and Satiety Regulation 01:11:31 Eating Hygiene and Mindful Eating To keep up with my progress, subscribe & follow me at the links below: 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube: www.youtube.com/@sstorey94 Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters 00:00 Understanding Science-Based vs Evidence-Based Coaching 07:34 The Importance of Evidence-Based Practice 14:23 Hierarchy of Evidence in Research 20:45 Meta-Analysis vs Randomized Controlled Trials 23:51 Exploring Training Volume and Adaptation 30:02 The Role of Effort in Training Adaptations 33:59 Standardizing Training Efforts 39:29 Understanding RPE and Training to Failure 46:41 Challenges in Recruiting Study Participants 56:01 Sampling Variance and Study Relevance 01:06:37 The Love of the Process vs. Outcome 01:08:26 Understanding Hypertrophy and Strength Plateaus 01:12:17 Measuring Practical Significance in Training 01:16:10 The Diminishing Returns of Muscle Growth 01:20:18 Setting Realistic Expectations in Training 01:24:46 Evaluating Science Communication in Fitness 01:30:50 The Responsibility of Researchers in Sharing Knowledge Where to find Eduardo: ResearchGate: https://www.researchgate.net/profile/Eduardo-De-Souza Instagram: https://www.instagram.com/dr.desouzaeo To keep up with my progress, subscribe & follow me at the links below: 1-1 Coaching: www.storeystrength.com  Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠ Youtube: www.youtube.com/@sstorey94 Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h