Choose Hard with Cody McBroom

741 - Menno Henselmans: Science of Self Control, Full Body Training, Reverse Dieting, and More...

Today we have one of the most well-versed researchers and content creators in the evidence based training and nutrition space... Menno Henselmans! Menno is someone who is such a wealth of information and has so many years of experience in this industry, that I couldn't just talk about any one topic. So instead, we did a Q&A and covered his stance on reverse dieting, full body training, periodization for hypertrophy, being TOO flexible on a flexible diet, and last but not least - his new book, The Science of Self Control.Follow Menno on instagram @menno.henselmans , purchase his latest book on amazon HERE, and check out his site for more of his content: https://mennohenselmans.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:0:40 - What got you interested in the evidence based2:55 - What is Menno currently doing?13:25 - Reverse Dieting. Is it worth it?25:35 - Tracking Sleep35:10 - Full Body Training42:40 - Periodization for hypertrophy—-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…

740 - Finding Your Calling, Building Better Glutes, HMB Supplements, and More...

In this Q&A, we have a WIDE range of training and nutrition topics that are going to be very applicable to so many of you! Cody starts by diving into some TCM content updates as well as a breakdown of his current fat loss phase. Then we dive into "finding your calling", based on a listener's question around knowing they're here for a bigger reason but unsure what that may be... it's an "out there" question, but so many of you will resonate with the answer provided.Then we cruise through the questions, discussing the false hope of HMB supplements, top exercises to build side glutes (as well as better all around glutes), certifications for powerlifting (and trainers in general), and finally how to decrease appetite while dieting.—-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:12:40 - I feel like I’m meant for “more”... but not sure what more is. Any advice?23:00 - Recently I’ve seen more and more promoting HMB supplements. It’s not one that I’m familiar with but they said it’s backed by science. Curious to your thoughts on this supplement. And what exactly is it.26:35 - What exercises would you suggest are best to work the side glute?32:10 - Best certs for strength training & powerlifting??36;30 - How to decrease appetite. I know how to adjust volume/macro density with food choices but if I'm eating high volume at maintenance I'm in trouble when I want to cut!—-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…

739 - The WRONG Way To Train Abs, Cortisol and Testosterone, and Online Macro Calculators

In this Q&A we start by talking about the problem with online macro and calorie calculators, as well as how to actually determine how to set up your intake based on your goals. Then we get into training abs, the WRONG way - while of course explaining a better approach to developing your core. And finally we finish off with a discussion on stress and how chronically elevated cortisol levels can disrupt testosterone levels.—-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:7:30 - In an online macro calculator I don’t know whether to put fat loss or muscle gain when calculating macros… I want both, so which way should I go?17:15 - Thoughts on doing abs between sets of larger muscle group exercises, like squats and other compound lifts?26:00 - Can chronic stress and elevated cortisol levels decrease testosterone levels?—-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…

738 - Dr. Mike Israetel: Hypertrophy Fundamentals

Dr. Mike Israetel, PhD, strength coach, and co-founder of Renaissance Periodization, is arguably the leading expert in all things hypertrophy. So today, we talk about all things hypertrophy!Find Mike on instagram @rpdrmike and check out their YouTube channel for more educational content, at Renaissance Periodization—-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:3:37 - Order of importance when training for hypertrophy.5:15 - Stimulus Fatigue Ratio13:05 - Setting up training with stimulus fatigue ratio19:50 - Muscle damage as a proxy for hypertrophic stimulus 23:55 - Ways to measure fatigue32:33 - Periodization and specificity for hypertrophy40:55 - Debate on training muscle groups 2-3 per week44:22 - Where to find Mike 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/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…

737 - The Ultimate Female Guide To Muscle Growth

Having a designated phase or period of time to prioritize muscle growth, is imperative to long term health, performance, AND fat loss (yes, even for fat loss). But understanding how to do this correctly makes all the difference, which is what I dive into 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:3:00 - Why a lean gain phase is important.11:20 - Periodization timeline19:30 - Rate of monthly weight gain27:20 - Gaining at maintenance, first.31:35- Macros ratios for muscle growth31:00 - Training, sleep, cardio, and nutrient timing35:55 - Entering into a surplus—-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…

736 - Newbie Gains, Cardio For Fat Loss, and Specialized Training Programs

Does cardio have the same effect that a diet does on fat loss? Is it required during a fat loss phase? No and No, but it can be useful at times and in this episode we'll teach you when to use it, how to use it, and why it might be effective (as well as when it WON'T be effective for fat loss). Then we'll dig into specialization training cycles, to bring up lagging body parts, and how to know when you should cut or bulk, as a newbie.—-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:1:15 - How much cardio should I be doing to drop body fat %? I have an active lifestyle and resistance train 6 days a week, right now.10:50 - If you want to increase arm size, should you dedicate one day for arms?20:25 - New to lifting and have about 15lbs to lose. Should I cut before bulking?—-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…

735 - How To Burn Fat and Build Muscle, Simultaneously

In this episode I will show you EXACTLY how to burn body fat WHILE building muscle, to achieve the ultimate body recomposition. Now, there's some caveats and situational factors that lead to whether or not it's possible OR just how it can become possible…For example, did you just start training and dieting? Have you been on training leave due to injury or illness (or life)? Are you ready to make some dramatic changes to your routine for the first time? Are we attempting to achieve these two simultaneously or overtime with a properly periodized plan? Or are you an advanced individual who's simply willing to commit 110%?We'll cover each scenario as I go explain what body recomposition is and exactly how it can be possible, for you!—-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…

734 - When To Switch Up Workouts, Hunger Signals While Dieting, and more...

Is there an ideal time to change up your training? More or less frequently? What should you expect to see when you do change them up? All that and more, answered today in just the FIRST question of this podcast episode! Then we dive into tracking supplements while dieting and what it means if you're NOT feeling hungry, despite being in a deficit (as well as how to AVOID feeling hunger while in a deficit, too).—-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 - How often should you switch up your workout? Is it better to change up workouts periodically or better to focus on increasing reps/volume over time?12:50 - I recently started taking a few supplements (fish oil , Joint Movement Glucosamine and Biotin) which increased my daily calories by 65. Accordingly, I reduced my calories by that amount in food. Is this an over reaction and it can’t be that detrimental? Calories are calories… thoughts?17:15 - can you actually be in a deficit without feeling hunger? Or does not being hungry mean you’re not actually in a deficit? I have become an expert in volume low calorie food when cutting but sometimes I struggle with feeling like if I’m not hungry, it means I’m not really burning fat. I want to know if it is possible to be burning fat without actually being that hungry.—-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…

733 - Periodizing Nutrition For Chronic Dieters, Building Muscle Over 40, and Diet Breaks on Deloads

WOW! This was a good one for ANYONE who wants to dive deep into how to program a diet. We tackled 3 listener questions around planning nutrition out that really summed up a lot of what you need to know.First, Cody broke down how to map out a maintenance phase and why you'd want to implement this before jumping into a cut. We then applied that to the chronic dieter and expanded on the thought process of programming a diet all together, for someone who has been dieting for far too long. Then we touched on deloads and diet breaks, explaining why you should NOT take them at the same time. Finally, we finished with some advice on how to continue gaining muscle as the years go on and you progress in age.—-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:2:25 - Do you have a minimum period of time that you like to see someone at maintenance before starting a cut?12:50 - For a client who has been chronic dieting, would you schedule in more frequent diet breaks potentially vs someone who has never dieted before?18:00 - Why shouldn't you do a deload week and a refeed at the same time? Can you touch on the separate benefits of both and why you should space doing those two methods out instead of doing them at the same time?23:50 - Can someone still gain muscle after 40? How much do potential gains drop off with age?—-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…

732 - Krista Scott-Dixon of Precision Nutrition - Ending The Cycle of Over-Eating

Krista Scott-Dixon, PhD and the Designer of Curriculum at Precision Nutrition, comes on the show to deep dive into nutrition coaching with me. We discuss over-eating and why we as humans struggle with ending the vicious cycle, how to build sustainable nutrition habits, what genetic testing can do for us (and the results we see), and so much more. This was an unbelievable discussion!Follow her at @Stumptious and PN @precisionnutritionTHINGS MENTIONED:- Precision Nutrition- Genetics Testing (E-Book)- Why Me Want Eat (Book)- Nutrition Coaching—-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: 4:30 - Who is Krista Scott Dixion 5:25-  What started Krista into Nutrition8:50 - How did the evolution of your relationship with Precision Nutrition get started?12:40 - Krista explaining all aspects of over eating.16:40 - What are some main reasons for over eating?20:50 - How ITFYM can lead to over eating.29:05 - Using Macros as an educational tool and not a diet.37:30 - Specific Lifestyle, Environmental, or Stress Management habits that can help with over eating.46:45 - Importance and understanding genetics. How it relates and plays a role in weight loss57:20 - Top 3 ways Krista sees people mess up their nutrition1:05:35 - Where you can find Krista and all of her and Precision Nutrition 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/tailoredcoach