Choose Hard

755 - Getting Stronger, But Not Bigger, and Intuitive Refeeds vs. Scheduled Diet-Breaks

This podcast Q&A is STRICTLY body composition focused! We dive into exactly how I'd approach training if I were back in my newbie gains stage or returning back to the gym after a long (1+ year) break off, how to get stronger while NOT getting bigger, my coaching opinion on scheduling refeeds or diet breaks compared to intuitively basing them off a clients' biofeedback, and finally -- where I personally go, and suggest going, to enhance your knowledge based of training and nutrition (as a coach).—-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:8:15 - What should I do to start the process of getting back into nutrition and exercise, before getting a coach, after a long time away from it all? I’m experienced, but fell off and am finally ready to get back into it all.24:00 - Tips to grow my legs without growing my upper body, but still getting my upper body stronger! Main strength goals: Hit 135 on bench & 10 pull ups. I’m at 120 for bench and 7 pull-ups. I love lifting heavy and pushing myself but I’m confused if I should decrease in the intensity I push during upper body days or decrease upper body volume throughout the week. I’m currently doing a 3 day full body split33:00 - Is it better to take scheduled refeeds and/or diet breaks or wait for biofeedback to indicate that you need one?41:00 - Where do you find your sources to study on nutrition? Resources? Books? Studies? Etc…—-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- Layne Norton's YouTube Video- 5-Minute Journal - And finally, a more simple one that always works wonders. I usually recommend this to anyone who isn't ready to commit much time to journaling or doesn't have a ton of experience doing so, but still wants the benefits. It's powerful!- Self Journal - Really simple, but nice for someone who wants a journal that's both reflective/personal as well as helpful for organization for their work.- High Performan

754 - Meat Causes Cancer (New Study), HIIT vs. LISS For Fat Loss, and A Metabolism Overview

This Q&A goes from meat causing cancer to cardio for fat loss to the best journals on the market... we go all over the place! But it's organized and informative, so we think you'll enjoy it!There was a new study recently linking cancer and red meat consumption; which isn't the first of its kind. However, like all the others... it doesn't really have us concerned and in this podcast, we'll tell you why. We'll also go into what it means to look at a correlation vs. a causation, when looking into research on any topic.We also talk quite a bit about the metabolism as you diet and how it relates to the dieting process, the reverse process, and it's dynamic nature in regards to cardio. Ultimately this podcast sets you up with a plan on how to understand your metabolism while dieting, read your biofeedback better, and therefore make the proper adjustments to reverse diet. During this, we answer another question comparing LISS and HITT for fat loss.Finally, we chat about journals and Cody shares his top 4 journals to use - as well as the one he personally uses, today.—-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:3:20 - Are there any initial indicators your body/metabolism is beginning to normalize after a long time of underrating? How long does it generally take to see some positive changes when on a reverse diet?20:20 - New study showed a link between red meat and cancer... thoughts?27:25 - I’m curious to know if I were to have 30min a day to get some sort of cardio in during the hours of my sedentary job, would my time best be put towards doing 30min of steady state incline walking or HIIT/Intervals for even a shorter duration than 30min if my goal is fat loss. I don’t consistently get 10k steps a day so I’m torn between a calorie burn verses the higher NEAT.35:55 - Cody, what journals do you suggest?—-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- Layne Norton's YouTube Video- 5-Minute Journal - And finally, a more simple one that al

753 - Jackson Peos - Issues w/ Being ”Evidence Based”

Today's guest is Jackson Peos -- PhD Researcher, Sports Nutritionist, and Physique Coach. He's been on the show before, so you know it's for a good reason! And in this episode, he brings the heat! In fact, in some ways we stir up some controversy by taking shots at the evidence based community... which may come as a surprise to you, since we're both in there. He's a researcher, I'm a science driven coach, and we have another researcher on staff here at TCM. But it's not that we're AGAINST the science or don't value it; far from that actually. It's that Jackson and I both agree that there are aspects of the researcher that are making people weaker in their training, lazy in their diets, and full of excuses for their success.I know, brutal. But we have some evidence and a lot of experience to back up our claims. So I not only think you'll really just enjoy this conversation, but I also think you NEED to hear this conversation to optimize everything you do in your training and nutrition.You can find Jackson on instagram @jacksonpeos and find his new ebook, The Ultimate Muscle Gain Handbook, as well as programs and coaching at www.jacksonpeosfitness.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.—-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/TailoredCoachingMethodEmail – 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…

752 - Meal Plans vs. IIFYM, Rest Day Macros, Accepting Hunger, and More…

Running a podcast and a coaching company, leads to A LOT of questions over time… so today, we decided to pick the top 4 most commonly asked questions (as of late) and hammer them out for you in a info-packed Q&A!—-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----Timestamps:5:30 - Should we eat the same amount of calories on our rest days?16:40 - When to use a meal plan vs. just tracking macros?26:35 - Is there a point in your lifting journey when you should stop experiencing soreness?36:00 - How do you personally deal with higher levels of hunger during a fat loss diet?—-Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -https://www.instagram.com/codymcbroomYouTube - https://www.youtube.com/TailoredCoachingMethodEmail – 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…

751 - Low Testosterone and TRT, Most Impactful Client Story, and More...

This week we bounce around a bit, giving you some insights into hormonal health, tell some personal client stories, and even get REAL hypothetical with some bulking scenarios. So listen in to learn how to improve testosterone levels naturally (as well as how to know when it's time to consider TRT), avoiding muscle loss while on vacation, making a fitness comeback, the importance of protein during a bulk, and last but not least -- the most impactful client transformation story I've ever had before (and likely will ever have, going forward).—-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----Timestamps:3:00 - Can you talk about low testosterone in men? My husband was recently told by a doc he had low testosterone but he’s too cheap to get the shots. Any way to raise it through diet or exercise? Anything he can do to improve it? He’s not over weight but he’s 42 years old and I need him to step it up if you know what I mean.19:45 - I'm going on vacation for many months and all my life I've felt tied to the identity of dialing it in with diet and exercise. I know this new chapter of my life will be expansive for me, but I can't help but feel so scared of losing all my fitness stamina, gaining a shit ton of weight, losing my aesthetic figure, and everything I feel like I've built up to. It's become who I am. It's what I feel like I've kept under my belt day in and day out. I'd love some words of reassurance. I know there is more to life than working out and dieting.27:20 - What’s been your greatest challenge with a client that you have overcome?36:00 - If you don’t get sufficient protein intake during a bulk? Will you put on fat? Will the bulk be a waste?—-Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram -https://www.instagram.com/codymcbroomYouTube - https://www.youtube.com/TailoredCoachingMethodEmail – info@tailoredcoachingm

750 - Dr. Greg Wells - Total Life Optimization

Easily one of the best interviews TO DATE! In our opinion... but as a listener of this podcast, I think you'll agree!Dr. Greg Wells joins us in this episode and he is a Performance Physiologist who has written multiple books, published countless studies, helped Precision Nutrition create their recovery certification course, and consulted with everyone from CEO's to Pro Athletes to Olympians to Special Force Soldiers. He's a WEALTH of knowledge and I can guarantee we'll have him back on, because this conversation went so well.So listen in to learn more about how to eliminate distractions, be hyper productive, enhance your mood, decrease stress or anxiety, improve your sleep, and SO MUCH MORE (as well as the HOW and WHY behind everything we talk about).You can follow him on instagram @drgregwells and find all his books, as well as free content and his app, over at www.drgregwells.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.—-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/TailoredCoachingMethodEmail – 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…

749 - How To LeanGain, When To Train To Failure, and Greens vs. Multivitamins

Today's episode has a common theme... BUILDING MUSCLE! We cover training for muscle growth across multiple questions, so you're going to get a lot of insights on how to go about lean gaining, training to failure for hypertrophy (when it's good vs. bad), what makes a training split great, and more... then we cap it off discussing the benefits of a greens supplement vs. a multivitamin!—-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:9:20 - Why is it not recommended to train to failure in each workout?24:10 - Lean Gain Phase?? Can you explain?31:05 - What are your thoughts on a 4 day split vs 5 day split? Can you reap all the benefits of muscle building/leaning out on a 4 day split? I am thinking about it while dropping calories for summer.36:00 - Greens vs. Multivitamin? Which is a better supplement.—-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/TailoredCoachingMethodEmail – 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…

748 - Building Dietary Adherence, Body Fat Scanning Inaccuracies, and More…

In this episode, we do a lot of troubleshooting! You’re going to hear us cover how to help a client who works in the wine and liquor industry lose body fat still, nutrient timing when training early in the morning, the timelines I use to set goals in each area of my life, what (if any) body fat scanner tools I suggest using, and strategies to help develop better dietary adherence.—-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:1:45 - What things would you suggest for a client that works in the wine and liquor business…has multiple tastings a week, lots of lunches and dinners out to eat and with wine and cocktails?11:20 - I listened to the female muscle growth podcast and have a question regarding the nutrition portion of what you said. You mentioned that it would be wise to eat two hours before and after a workout, but I would be training at 530am two of the four days I would be training a week and eating at 330am is not an option. What do you recommend?19:40 - How long do you think ahead and plan goals for? 1 year or 2 or 5?26:10 - Is there a body scan you endorse currently?33:55 - How do you make it easier for your clients to adhere to their diet?—-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/TailoredCoachingMethodEmail – 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…

747 - Steve Hall: Breaking Through Bad Genetics, Two-A-Days, MainGaining, and More...

Today we bring BACK on the show, Steve Hall of Revive Stronger. Steve is one of the most impressive, committed, and consistent natural bodybuilders I've ever seen or met, so from that standpoint alone he is a great podcast guest as he brings so much to the table for you to learn from and apply into your own training and nutrition. But to add to that, he's constantly studying, applying, learning, and hanging around some of the most impressive minds in the industry -- so he also brings an element of constantly evolving education, which makes this an extremely informative discussion.We dive into a lot of great topics, such as beating your bad genetics, body recomposition, doing two-a-days for physique development, trying to build at maintenance vs. a calorie surplus, volume vs. intensity focused training, and finally, the pros' and cons' of RIR and RPE scales.Follow Steve on instagram @revivestronger, check out his YouTube channel at www.youtube.com/revivestronger, his website at www.revivestronger.com, and his podcast The Revive Stronger Podcast on all platforms.Don’t forget to check out the prior episodes of Steve Hall - Here and Here—-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:3:15 - Life Update On Steve7:00 - Having patience to see growth13:30 - Cuts and Bulks23:00 - Is Fat Loss Easy?27:30 - Two A Day Training36:00 - Volume vs Intensity43:30 - RIR and RPE scale55:10 - Genetics1:04:30 - Where to find Steve Hall 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/codymcbroom

746 - Periodizing Weight Loss, Ultra-Low Calorie Diets, Building Glutes, and More...

In this Q&A we dive into periodizing weight loss, more than once! We have MULTIPLE questions that were very specific to the individuals asking, both of which needed a different strategy and approach to their diet. So if you're someone who is confused on how to go about your fat loss diet plan OR just like to hear the different approaches that you could possibly take, you're going to get a lot out of this episode! We also dive into concurrent training and whether or not specializing muscle groups are even possible while playing a sport AND trying to build muscle.—-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:8:30 - I want to build my legs (mainly glutes) but not my upper body. I feel my upper body is big enough already. But I do want my upper body to continue to get stronger (mostly bench and pull-ups). I’m torn right now with how to pick my split and at what intensity to train on upper body days. I’m currently finishing up the Strength And Conditioning Female on Tailored trainer (Which i loveeee it). I may have to switch to the full body 3 day split for a couple months because I am also a soccer player and we train 2x a week with 1 day of games. Any advice?22:05 - I know it’s necessary to lose weight. I find it extremely difficult to shed any weight unless I go under 1300c. I’m 147lbs 55, 5’4 and not new to exercise (HIIT, running, cycle, run weights 6 days/wk) I’ve lifted heavy for years and on top of cardio. My concern is if I go with low calorie am I setting myself up for failure because I would need to continue to drop calories over time to get weight off. I want to lose 10-12. I want my nutrition to support my activity.31:45 - Cody I know you’re doing this program also, do you add any other movements or exercises to your daily workout, if so, what are they?41:05 - Hi Cody! I know you talk about this kind of stuff a lot but I’d love some specifics or just your thoughts on a client of mine in particular... Female, 42 years old, weighs 250lbs and wants to get down to around 200lbs. She has a long history of extreme dieting and then gaining the weight back over her life time and has also been dishonest with me about her intake in the past. She’s doing orange theory fitness right now for training and loving it. How would you approach her deficit? Time isn’t an issue, so you’re free to suggest anything here.—-Extra Content For You: How We Coach: Client Case Study ArticleTop 4 Podcast Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ-