Choose Hard with Cody McBroom

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

765 - Unconventional Methods For Programming Workouts

Todays' discussion is a deep dive into what makes someone a TRULY evidence based trainer... which is NOT just science, it's having loads of experience and anecdotal evidence from IN THE TRENCHES (aka the gym). But along with that, I take you through a series of "unconventional" and definitely uncommon methods that I'm currently using with myself and with my personal clients (as well as Tailored Trainer Members) in order to progress them further and faster.—-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:10:45 - Unconventional Splits15:40 - Exercise sequencing 25:00? - Experience level and exercise variation spectrum28:05 - Accommodating Resistance33:50 - Choosing Exercises Effectively—-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…

764 - Getting Photoshoot Lean, Weight Fluctuations, Choosing Sleep vs. Cardio, and More...

We start this podcast with a conversation around Cody's current photoshoot prep and how he's dropped 10lbs of pure fat, as well as how he's built 10lbs of muscle since his last photoshoot in 2019. It's a casual conversation to kick this Q&A off, but we think you'll enjoy the flow of things and the insights provided inside the talk are going to be tremendously valuable to anyone looking to strip body fat and get lean. Then we dive into the questions, which are focused on troubleshooting some individuals' fat loss plateaus, when to choose sleep over your prescribed cardio, calculating calories when you have no idea where to start, 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:11:30 - I am in desperate need of your help! I am an avid gym door and have been lifting weights since my Division I soccer days have been over for over three years. Lately I have been struggling when it comes to the gym and my recovery. I have shortness of breath, poor digestion, overly exhausted, easily agitated, etc. And not sure why! I absolutely love the gym and it’s my sanctuary but I’m unsure if I am lighting a candle from both ends. I train for about an hour and 45 minutes five days a week doing a push pull legs method. Other than that I just take my dog for a walk and get about 10 K steps in per day. I am not sure why I’m feeling like this but your expertise and recommendations are much needed!18:30 - If you’ve had a crazy day and had to choose one, would it more important to get your steps, workout, or sleep in? Does this change depending whether or not you’re maintaining vs trying to lose fat?22:00 - I’m a 19 year old female, 172cm tall, 76kg looking to build muscle and lose fat, went through a weight loss phase in 2020 losing 10kg but gained it back due to covid and live events, im struggling with how many cals to eat because I’m hearing different sources say different things, don’t wanna go too low to start but want to create a deficit enough to look lean and muscular in around 12-16 weeks. Any tips on how to calculate cals? What should my net cals be each week? I workout strength training 3-4 times a week28:35 - I usually mix protein shake with coffee. Should I drink it before or after working out?31:00 - I know weight fluctuations are normal, but do you have any tips to minimize large changes? It’s not uncommon for my weight to steadily increase over days and then drop by 10-12 lbs from one to the next. I can always tell a large drop is coming the night before, because I’ll experience awful leg/foot cramps. Diet/fiber intake are consistent. —-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization-

763 - Martin MacDonald - Building MNU (World’s Leading Nutrition Certification)

Today we have the one and only, Martin MacDonald on the show to talk about his passion for nutrition coaching and his pursuit in building the world's greatest nutrition certification!Because you're listening to this show, you can save 90% off on your enrollment fee with Mac-Nutrition University. Just use the promo code TailoredLife90 when checking out at https://www.mac-nutritionuni.com/courseoptions/You can find Martin on instagram @martinnutrition and all you need to know about MNU over at www.mac-nutritionuni.comA little about Martin.....Martin is a clinical performance nutritionist, motivational speaker, educator and CEO of The Mac-Nutrition Collective, a syndicate of companies dedicated to the furthering and promotion of evidence-based nutrition.Having previously been a Registered Nutritionist with the Association for Nutrition, holding a BSc in Sport and Exercise Science and postgraduates in Sports Nutrition and Clinical Nutrition. His online persona has become synonymous with unwavering endeavours to promote integrity and bring evidence-based practice to the forefront of the industry.Originally, Martin founded Mac-Nutrition, the UK’s leading consultancy for nutrition advice, providing innovative and expert advice on optimal health, clinical issues, weight loss, sports performance, and workplace wellness.Through years of Mentoring other professionals face to face, The Mac-Nutrition Mentoring Lab, an online professional mentoring platform, was created – designed to support the business, knowledge and practice of health and fitness professionals. Saving them time and making them more money, doing the job they love. Finally, the creation of Mac-Nutrition Uni, the world's best nutrition course, came about and that's what we dive into in today's show…—-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—-LINKS MENTIONED:- New Cancer/Meat Study- Meat + Produce Reduces Cancer Risk-

762 - Why Track Macros vs. Just Calories/Protein, Scary Side Of Yo-Yo Dieting, and More...

We get into some DEEP questions today! But the answers are all very in depth, personalized, and authentic -- so we think you'll get a lot out of this episode. We cover body image issues, the issues yo-yo dieting creates from a physiological perspective, reverse dieting properly and when to STOP reversing, hashimotos, and setting goals as you age in your lifting career.—-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:1:55 - Your view on low carb diets with Hashimotos9:55 - I am a 59 year old female. I feel like I live a fairly healthy lifestyle. I am in the gym Monday-Friday to complete an hour of cross fit style work outs. I am on a fat loss journey/body comp changes . My current struggle is to really figure out my goals/why as I age. I can't seem to pinpoint, beyond mobility, as I age, a goal that motivates and challenges me. Could you talk about aging and fitness so it remains challenging and inspiring and provide some suggestions for challenges or goals.21:00 - In a reverse and/ or maintenance, how precise would you recommend being with hitting all of your macros? Or would you suggest aiming for a range of calories, protein and fiber?31:00 - How do you know when it’s time to STOP reverse dieting?35:05 - After so long of restricting, I’m finding it hard to hit the calorie goals of reverse dieting, any suggestions and does this hurt reverse dieting? You may have answers this in other podcasts, I’m relatively new (1 month) to your content.37:55 - How do you break the yo-yo cycle? How do you handle body dysmorphia?—-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: Huffingt