Choose Hard

775 - The Most Effective Supplements w/ Examine.com and Nick Milazzo

This episode's guest is Nick Milazzo, who is the research data analyzer and reviewer for Examine.com. He's essentially in charge of reviewing loads of research, determining what ACTUALLY matters, and then creating (and editing) content around what he finds within that research. So we thought, who better to bring on and chat about what research shows to be most effective in the supplement world?!Examine.com is the largest database of nutrition and supplement research on the internet... PERIOD. It was founded in 2011 with a simple mission to analyze the full body of evidence to help people around the world make healthier choices. It became an educational organization and resource for health enthusiasts and coaches everywhere, every day. In fact, I can confidently say it's one of the primary places I visit when guiding clients, creating client plans, and creating content -- because it's somewhere I can not only trust, but can expect to find the answers I'm looking for (due to the massive database they have).They also have a membership site that gets you access to extremely in depth guides, research reviews, and more.... which you can find AND get a 30% discount on, at https://examine.news/tailoredlifeYou can also follow their free content on instagram at https://www.instagram.com/examinedotcom/ or on their blog at www.examine.com—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Timestamps:(1:50) - How Nick got involved with Examine(7:20) - How to interpret research(18:00) - Conflict of interest in studies(32:15) - Hierarchy of importance with supplements(44:05) - Where to find Nick and everything included at Examine—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story—-Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -https://www.instagram.com/codymcbroomYouTube - <

774 - How I Motivate My Clients, Carrying Calories Over Day-To-Day, and Identifying Misinformation

This podcast has LESS questions, but MORE impact than most you'll hear (anywhere else, that is). So dive into today's episode to learn exactly how I personally coach people through multiple different aspects of obth training, nutrition, and mindset!—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Timestamps:(0:40) - Why do people say to not lower calories today if you went over yesterday. Your body doesn’t know the difference between today and yesterday so wouldn’t it make sense to have somewhat of a “weekly average”?(11:00) - What if you have to reverse diet someone before they can lose weight? How do you get motivating results for those clients?(22:45) - How do you properly execute DB Flies? Should Arms end in V or straight out to the sides?(29:30) - So much information out there, How do I know which is legit or not?(37:00) - What are your favorite pieces of “extra” gym equipment?—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story—-Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -https://www.instagram.com/codymcbroomYouTube - https://www.youtube.com/codymcbroom1Email – info@tailoredcoachingmethod.comCody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC,Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness andMore…

773 - Is Dairy Inflammatory, My Calories During My Cut, Reverse Dieting Fast vs. Slow, and More...

In this Q&A we start by CRUSHING a myth around dairy being inflammatory and even break down some new evidence suggesting WHY people might be causing their own lactose intolerance, then we dive into my personal fat loss phase (for the photoshoot) and how many calories I consumed from start to finish, whether or not you should reverse diet fast or slow (and how to know), barefoot training, fighting diet fatigue, and more...—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Timestamps:(3:30) - I’m a FIFO worker on a week on week off roster! I’m a powerlifting competitor and I remain pretty lean all year round! When I’m at work I have a very strict diet and have no problem with staying on track, however when I’m home I tend to indulge a little with a few drinks and date night! My weight tends to go up a few kg’s when I’m home and then it comes off whilst at work. Can you see any problem with this long term?? Also can you tell me the reason my sleep goes to shit when I’m in a deficit?(14:20) - Thoughts on diary and lactose being inflammatory?(22:30) - How low did your calories start and end with in your cut?(28:10) - Do you wear barefoot shoes to train? If so, what is your favorite brand / style?(31:15) - When you reverse diet, is it better to go slow or go to maintenance?(41:50) - How do you fight fatigue when deep into a deficit?—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story—-Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -https://www.instagram.com/codymcbroomYouTube - https://www.youtube.com/codymcbroom1Email – info@tailoredcoachingmethod.comCody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC,Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness andMore…

772 - Brad Schoenfeld - Evidence Based Muscle Growth

In this episode we have the leading researcher and expert on Hypertrophy, Dr. Brad Schoenfeld. Brad has authored countless books on physique development and the science of muscle growth and has also conducted or collaborated on more research in the field then anybody to date (in terms of muscle growth and hypertrophy). So there's literally NOBODY better to bring on to talk about the subject of hypertrophy, than he is.You can find all his books, content, social media links, and other at https://linktr.ee/bradschoenfeld—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Timestamps:(0:25) - Why Brad started being a hypertrophy researcher(2:35) - Biggest things that have changed with muscle growth(6:30) - What are optimal rep ranges?(10:25) - Fiber Type Training(14:05) - Genetics within training (16:15) - Optimal amount of volume with training(21:15) - What is a hard set?(23:00) - Understanding training to failure(31:00) - Periodization (36:55) - Deloading vs Desensitization phase(41:25) - Exercise selection(47:15) - Where you can find Brad and all of his content—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story—-Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -https://www.instagram.com/codymcbroomYouTube - https://www.youtube.com/codymcbroom1Email – info@tailoredcoachingmethod.comCody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC,Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness andMore…

771 - How To Lose 70lbs w/ Our Coaching, Female Hypertrophy Advice, and Combining Physique Goals

This Q&A episode tackles some very specific case study style questions, detailing things like exactly how we'd go about helping someone lose 70lbs, my opinions on Tonal (and other fitness-fad-products), when training to failure is appropriate (and how to monitor fatigue from it), strength training for marathon runners, and more... You will get A LOT of detailed coaching advice in this one!—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Timestamps:(2:30) - How and when should you train until failure without putting excess stress on your body? In other words, how do you know when you should “leave some reps in the tank” or until failure without causing injury or fatigue?(13:24) - Would you recommend a Tonal for someone who wants a cable machine at home but has limited space?(20:20) - What is your favorite strength training split & number of days /week for someone training for a marathon. Content: someone who has been strength training & running for 10+ years. But for this season, marathon training is the focus. Running 4x / week: 2 shorter, one track and 1 long run.(25:10) - Life is expensive and trying to find a way to work a coach into my budget. How many months would you say I need to devote to working with y’all? Needing to lose 70lb(30:40) - What are some strategies if you want to increase muscle? I’m a 41 year old woman who is skinny fat and trying to increase my muscle. Besides strength training what else do you recommend? Especially nutrition wise(37:45) - Have to take a week off from the gym for intense oral gum surgery. Just reversed up to 2300 cal- I’m a 42 yo female. Should I keep cal so high with a week off or come down a little? Usually do 3.5 hours of heavy lifting a week and 40 mins hiit(41:30) - Having a hard time deciding on a goal because I like a little bit of everything. I am currently doing a cut and want to shed fat to look fit and athletic. But I also want to progress with strength specifically in squats and pull-ups. And I also want to be able to jump into a hiit workout with friends whenever the occasion presents itself. My question is if my main goal is aesthetics but I want to keep working on strength and still have a good aerobic system, what do I do for training? Does it really come down to cycling goals throughout the year?—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ-

770 - Repairing Your Metabolism, Unsupportive Spouses, and What I Learned From My Cut

We get a bit personal in todays episode!! Diving into how to still work on your goals when your partner isn’t very supportive, repairing your metabolism after a diet (or endurance race), everything I learned and plan to change going forward (after my cut), replacing compound lifts due to injuries, and more!—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Timestamps:(5:30) - How long does it take for your metabolism to “recover” following a 3 month endurance training block? About to come out of half marathon training and will begin focusing on strength training. I’ve been maintaining weight at about 17-1800 calories (probably 70-80%consistency with this)…but 1700 was my prior calorie intake for my previous fat loss phase last year. I’m looking to focus on strength and weight maintenance for awhile but would like my maintenance calories to be higher so when I’m ready to cut its at a more doable Calorie intake(17:35) - What did you learn from this cut? Has your approach changed going forward?(29:25) - It’s not that my partner isn’t ‘supportive’ per say but he doesn't understand why I track macros/eat certain foods. He always says that I ‘look fine’ and don’t need to do this stuff. Anyways, how do you deal with lack of understanding from family/friends? And not feeling ‘insecure’ or ‘embarrassed’ to be doing what I actually want to do?(37:30) - Does body recomp only happen at maintenance? I’m going through a reverse and was wondering when it’ll actually be noticeable.(40:55) - If I hate doing a certain compound exercise (back squats) is it better to suck it up and do it anyway, go a bit lighter (I’m not confident in the movement in the first place), or find a comparable exercise? Can you give some examples of comparable exercises for compound movements?—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story—-Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -https://www.instagram.com/codymcbroomYouTube -

769 - Experience vs. Science w/ Chris Barakat

This episode's guest is a returning guest and the absolute best person to talk about a topic we're very passionate about... Science vs. Experience! The truth is, being "Evidence Based" is the combination of these two things. Yet many people online nowadays do not practice in the trenches nearly enough to have the experience required to make truly educated decisions, especially when the coaching decisions needing to be made are in opposition of what the scientific literature might say.So today, Chris Barakat runs through some touchy-topics with us and challenges the scientific literature... we discuss fasted cardio, reverse dieting, high carb vs. low carb diets, training intensity, and more…Follow Chris on Instagram @christopher.barakat and check out his website at www.schoolofgainz.com—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Timestamps:(6:30) - Thoughts on evidence based community.(10:30) - Using Experience and Science in your coaching.(22:30) - High Fat vs High Carb diet during a fat loss phase.(30:20) - Fasted Cardio(41:00) - Reverse Dieting(53:05) - Body Fat Percentages and Hormone Levels(1:14:10) - Where you can find Chris and all of his content—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story—-Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -https://www.instagram.com/codymcbroomYouTube - https://www.youtube.com/codymcbroom1Email – info@tailoredcoachingmethod.comCody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC,Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness andMore…

768 - Bikini Competitor Workouts, When NOT To Deadlift, and Eating Before Bedtime

Amazing questions this week that we think are all VERY applicable to you (the listener)! We’ll cover programming for female physique development, when you may need to increase from 3 to 4 or 5 days a week in the gym, eating too close to your sleeping hours, and more!—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Timestamps:(3:00) - I’m a 41 y/o female, 5’3” 112-115 pounds, and have been lifting heavy for many years. Currently doing 3 full body workouts/week, 12k steps per day. Getting married next June and I want to grow my back and shoulders so I look great in my dress. How should I change my programming to make noticeable gains in my shoulders/back but still maintain the other areas of my body, especially the glutes? I plan on going into a slight surplus over the Fall/Winter, then cutting prior to the wedding.(14:25) -  I do squats and deadlifts as part of my programming, but as soon as I get close to failure or go for a PR (165 for squats, 195 for DL) I end up hurting my back. I’ve seen chiropractors, PT, coaches, and nothing seems to help. I know progressive overload is important for muscle growth but I can’t seem to make meaningful progress on these lifts. Should I just keep these lifts in, but at lesser loads, because they’re good for the body, and just try to overload on my other lifts? Or is there a different solution?(26:00) - I have close to 60lb to lose after losing almost 100 and gaining back 30 . I have struggled for a long time and feel like I desperately need to work with you. Unfortunately money is tight and I can’t seem to make it happen. If I were to save up, how long would you say I needed to work with you in order to get on the right track to lose the weight? Would 3 months be worth it or would it need to be longer? The weight gain and struggle is beginning to affect every aspect of my life and I need help!(33:00) - In regards to late night hunger, You mentioned freezing casein protein as a night snack (ep 214). In my current meal plan, I have yogurt, and 15g peanut butter. I’ve started saving 1 of my protein scoops, mixing it with the yogurt and peanut butter and making popsicles with it as my late night snack. I also started saving my veggies till the end of the night and snacking on them. Is there any harm in doing it this way?(41:25) - Best Training Split for a female bikini athlete who wants to train 6 days a week (I still consider myself a newbie)—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ<

767 - Q&A w/ Dr. Brandon Roberts: Large vs. Small Calorie Deficits, Exercise Variety, and More...

Today we have our Chief Science Officer on the podcast to collaborate on a Q&A episode! We take all of our answers one step further by providing actual evidence from the scientific research, to support our claims, guidance, and specific methods. The topics covered are:Hypertrophy Periodization -- Any updated thoughts or opinions? More researchers coming out, but nothing conclusive... So what does your gut say is best?Exercise Variation -- Is there research to support a specific amount of frequency/variety?How should newer coaches (or serious trainees) go about learning from research, without getting overwhelmed or misinterpreting the literature?Large vs. slow vs. moderate calorie deficits for fat loss -- based on all the research you've seen and your own experience, which route do you think is most effective?Two-a-days for body composition results -- what's your conclusive thoughts after writing the article?—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story—-Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -https://www.instagram.com/codymcbroomYouTube - https://www.youtube.com/codymcbroom1Email – info@tailoredcoachingmethod.comCody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC,Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness andMore…

766 - Reverse Dieting w/ Layne Norton | BioLayne

In this episode we have the one and only Dr. Layne Norton on the podcast and we do a deep dive into a topic he popularized into the industry, that took off like wildfire and is now one of the most discussed topics in the nutrition industry... REVERSE DIETING! We also dive into metabolic adaptation and the recovery diet as they relate to reverse dieting, body fat overshooting and fat hyperplasia, the dangers of yo-yo dieting, understanding scientific research, and more…Layne has a major in Biochemistry and his PhD in Nutritional Sciences. Not only that, he is a Pro Natural Bodybuilder and has won 2 National Titles in Powerlifting, plus a Silver Medal in World Championships. So he has experience on both ends, in the lab and in the trenches! Which makes his content and the info inside this podcast, so unbelievably helpful.Follow Layne on instagram @biolayne and check out his YouTube channel over at www.youtube.com/biolayne1BioLayne has recently launched a Research Review, call REPS, that can be found here: https://biolayne.com/reps/If you'd like any of Layne's books, they can be found on Amazon at the links below:- Fat Loss Forever- The Complete Reverse Dieting Guide- The Contest Prep Manual—-To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up PageTo Get Your Questions Answered On The Podcast: Ask Us Here!1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethodTo Apply For Coaching: Click HereDownload 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guidesPrivate Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.—-Timestamps:(1:00) - Cody discovering research and Layne Norton(4:00) - Reverse diet vs Recovery Diet. When should you do either one of them?(10:35) - Determining what is relate to body fat levels and calorie intake(15:10) - Resetting you body fat level(24:30) - Flexible Dieting(32:55) - Fat gain causing multiplication of fat cells(35:50) - How difficult it is to produce research(46:40) - All about Fats(53:30) - Experience vs Research(1:02:05) - Where you can find Layne and all of his content.----Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story—-Social Links:Bl