Choose Hard with Cody McBroom

Ep.661 - Q&A: Running Out Of Calories, Salt/Sodium (Good or Bad?), Whoop Band, And More…

----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Timestamps:4:20 - I’m 42 years old. Mom of 4 kids, 3 of which are teenagers. I have a lot of outside stressors that I can’t really control, but think I handle them pretty well. Currently 4 days of lifting on an upper/lower split, I walk up the canyon 2-3 days for 45 minutes, and I ride my peloton 1-2 days for 20-30 minutes. What is the best lifting split for a female my age and how much and when should I do cardio?9:10 - I lost 97lbs but still have about 50 to go. Over the last year I've gained back 15lb and I’m struggling to get back into a deficit. How much of a deficit do I need to be in? And if calorie deficit is how you lose weight, what happens when you keep lowering calories? Eventually you’ll be out of calories?17:01 - I’ve been struggling with confidence in myself and the result has affected my training and coaching. I feel like I’m not confident in the things that I’ve learned. What are some ways to build that confidence in myself?21:50 - I am curious about adding salt to water. I have heard doing this is beneficial but would love to hear more of the reason why and when, such as during your workout.38:55 - What are your recommendations and considerations you make for clients when going into surgery? Knee surgery, no weight bearing for 8 weeks. I’d love to hear how you’d go about addressing this with a client. Calorie adjustments, mindset focuses, supplement recommendations, etc.49:40? - When you have a client that uses the Whoop and recovery is consistently low.. around 60% or lower. What are you looking at? She’s consistent with her nutrition, isn’t over training and overall sleep is about 7 hours give or take. Life stress is not high. Her exercise recently has been modified and a little less intense due to a knee injury. Curious if you have been able to pinpoint a client's low recovery.53:25 - What is a good number of exercises to do per workout, when doing 3 sets for each exercise?----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----EXTRA RESOURCES: Reverse Dieting 101 Blog----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:-

Ep. 660 - [Series] Program Design Pt.4: Periodization, Tempo, and Rest Periods.

Today's podcast is the final part of the 4 part series on Program Design! Cody continues to dive into what "evidence based program design" is all about. This episode will cover periodization and progression models, tempo, rest periods, programming methods like supersetting, and the practical application of all the above.----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Shownotes:Periodization Plan and Progression ModelStrength: Block or DUPThis may matter more in the bench than the squat, based on research. My guess as to why and how this applies elsewhere is that since the ceiling for squat load is higher - it might take longer before getting to the point of required periodization. So for lifts that plateau sooner due to strength capacities, periodization may be needed sooner.Hypertrophy: Double Progression ModelPeriodization style doesn’t seem to matter based on all the literature done on this, so what’s important is the model of progression that you feel good with and continuing to plan your training accordingly, in order to see continued progress AND a sustained high level of effort (RPE).https://www.sciencedirect.com/science/article/abs/pii/S0765159717302137Concurrent: DUP or WUPBetter for intermediate and advanced liftersMore evidence to support DUP than WUPWhat are the finer details of programming:Tempo, Rest, Super Setting, Cardio, etc.Why These Come LastTempo Terms and DefinitionsNegative - eccentricPositive - concentric3-2-1-2 PausesSegmented repsPartialsWhat Science Says: Tempo:Doesn’t matter when volume is equated, however it may be more effective for hypertrophy as long as it does not compromise total volume (https://www.termedia.pl/Effect-of-different-eccentric-tempos-on-hypertrophy-and-strength-of-the-lower-limbs,78,43851,0,1.html).However, for strength the purpose is to maximize the concentric - therefore tempos may prevent strength gains due to less load being performed per rep, dropping the CNS drive to develop strength.Another study showed no significant diffe

Ep. 659 - How To Break Bad Habits And Build Good Ones

Today Cody talks on how to break your old habits and ways to create good ones. Enjoy!----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Timestamps:4:00 - Cold Turkey Removal8:45 - Replace Habit For Habit15:50 - The “Red X” Theory22:20 - Build A Habit Tracker24:40 - Create A Negative Motivator (Consequence)----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----You can get access to ALL of our content in one place, now:www.tailoredcoachingmethod.com/links/Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram - https://www.instagram.com/tailoredcoachingmethod/YouTube - https://www.youtube.com/TailoredCoachingMethodPodcast Youtube - https://www.youtube.com/channel/UCX9qbTBGTioX8tZLCmE6TIQEmail – info@tailoredcoachingmethod.com

Ep. 658 - Q&A: Eliminating Cravings, Programming Cardio, Client Mental Health, and More...

----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Timestamps:​​2:45 - weekly surplus vs daily surplus for muscle growth. While it seems obvious that to be in a daily surplus would be better, my mind wonders whether being in a weekly surplus provide similar benefits?6:15 - I am a 5’3” 125lb female. This past summer I was in a calorie deficit and in the past month I have decided to move towards maintenance and slight surplus with the goal of muscle growth. With that being said, in 5 months I will be leaving for basic training and I am concerned with losing the muscle I will hopefully have built while I am there for 8 weeks. I will also be required to run a mile and a half, my goal is to get this done in 10 minutes 55 sec to reach the highest PT standard (I am currently at 12 minutes which is passing but not excellent). With these goals in mind would it be more beneficial to reevaluate my nutrition and fitness goals?14:45 - How to refocus your energy towards your goal when self belief is lacking?24:35 - I am in need of some guidance. I was just in a cut for about 4 months and at the end of August I started school. I want to go back to maintenance and try to stay close to the weight I’m at. When school started my activity level shot up and I slowly started to increase my calories. I am about three weeks in I have already gained 3lbs and I have only upped my calories by 100. I feel like I am doing something wrong. I am trying to do this slowly but I have having lots of cravings.31:50 - I’d love to know if all of your clients track macros inside your company or if you ever work with clients in other ways outside of macros.42:50 - I am curious of your opinion on cardio programming. Do you feel like there is a difference doing multiple shorter duration cardio sessions vs 1 longer duration in a week? For example, having a client do 3x20 min sessions per week or 1x60 min per week if intensity is equal.47:30 - What’s the standard squat depth? In almost every squat video I see, they go past parallel, but I was told that going to parallel is a good enough squat. Should I not count my squats if I’m purposely not going ass-to-grass?52:55 - I have a question for the coaches who listen. One thing I’m struggling with recently is that a lot of my clients seem to be batting mental health, depression and burnout symptoms. As a coach, how do you prevent yourself from taking that energy on? Sometimes my empathy gets the best of me. I’m finding myself getting burned out and overwhelmed easier as a result of being around it so often----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----Apply For Coaching:

Ep. 657 - [Series] Program Design Pt. 3: Exercise Selection & Sequencing

Today's podcast is part 3 of a 4 part series where Cody dives deep into what "evidence based program design" is all about. This podcast will cover Exercise Selection & SequencingStay tuned for Part 4 as he discusses periodization, tempo, rest, aerobic training, and so much more…----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----SHOW NOTES:Part 3. > Exercise Selection, Sequencing and Progression ModelSpecific Goals Influence on TheseExercise Selection & Goals:Strength: Compounds & Accessories that influenceHypertrophy: Compounds geared towards ROM and isolationConcurrent: Combination of all the aboveExercise Sequencing & Goals:Almost always going to be the same process, because it’s designed to enhance performance and eliminate injuries.Progression Model & Goals:Strength: LinearHypertrophy: Double Progression ModelConcurrent: DUP or WUPLimb Length, Mobility, Experience, and FlexibilityHeight determines movement patterns and capabilities, limiting or changing exercise selectionSquat example: Short femurs = high bar squat and trap bar deads, long femurs = low bar squat and sumo deadsMy Model: Example for both strength and hypertrophy in each PrimeExplodeLiftStretchFatigue----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:- Nutritional Periodization- Nutrition FAQ-

Ep. 656 - 3 Reasons To Stop Giving A S#!t What People Think (+ Actions To Take)

On todays episode, Cody discusses and explains his top 3 reasons why you should stop caring about what people think and what actions you should take in or to accomplish that. Enjoy!----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----You can get access to ALL of our content in one place, now:www.tailoredcoachingmethod.com/links/Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingmethodInstagram - https://www.instagram.com/tailoredcoachingmethod/YouTube - https://www.youtube.com/TailoredCoachingMethodPodcast Youtube - https://www.youtube.com/channel/UCX9qbTBGTioX8tZLCmE6TIQEmail – info@tailoredcoachingmethod.com

Ep. 655 - Overrated / Underrated: Foam Rolling, 80/20 Rule, Saunas, And More...

Today we have Part 3 and the final episode of our Over rated/Under rated series! Cody and Travis dive into a list of topics to rate as over or under-rated and explain why they might think that. Some topics today include Foam Rolling, Meal Timing, Saunas, and a whole lot more! Enjoy!----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Timestamps:2:35 - Collagen Supplements5:30 - Trainers selling ‘Guides’8:25 - Ashwagandha12:20 - Foam Rolling17:40 - Time Of Workout21:25 - Fat burner25:10 - Guacamole26:50 - Meal Timing29:30 - Having Salt Pre-Workout33:40 - 80-20 Rule35:40 - Sauna41:45 - Setting impossible goals48:50 - Psychology aspect of fat and weight loss51:20 - Whey Isolate52:25 - Deload Period54:05 - Air Fryer55:50 - Tofu57:25 - Vibration Platforms58:00 - Mouth Taping----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----You can get access to ALL of our content in one place, now:www.tailoredcoachingmethod.com/links/Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook - https://www.facebook.com/tailoredcoachingme

Ep. 654 - Protein Overfeeding, Repeated Bout Effect, & Intra-Workout Carbs w/ Dr. Brandon Roberts

This episode is the Monthly Research Review with Cody McBroom and Tailored Coaching Method's Chief Science Officer, Dr. Brandon Roberts.In this month's edition the guys dive into research on The Repeated Bout Effect, Protein Overfeeding, and Intra-Workout Carbs/Mouth Rinsing For Improved Performance.As always, it's a science-driven podcast filled with applicable strategies that are based on actual research studies from the fitness field. You can find us on instagram @codymcbroom and @brob_21 and you can also check out the article versions of this podcast over at www.tailoredcoachingmethod.com/blog----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Timestamps:9:10 - What is the repeated bout effect27:30 - Protein Overfeeding50:20 - Intra-Workout Carbs/Mouth Rinsing For Improved Performance----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----You can get access to ALL of our content in one place, now:www.tailoredcoachingmethod.com/links/Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/----Social Links:Blog – http://www.tailoredcoachingmethod.com/blogFacebook -

Ep. 653 - [Series] Program Design Pt.2: Volume, Intensity, & Frequency

Today's podcast is part 2 of the 4 part series where Cody dives deep into what "evidence based program design" is all about. This podcast will cover volume, intensity, and frequency. Which sounds simple in written text, but the truth is that there is an unbelievable amount of research on each of these individual topics, making this podcast a very complex and thorough discussion on training.Cody will help you discover what the optimal amount of each one is, how to assess your current amounts of each, how individual differences change what's most effective, how the specificity of your goal can determine where to place more of your training focus, how genetics play a role, and more…Stay tuned for Part  3 and 4 as he will cover exercise selection and sequencing, individual variances, tempo, rest, aerobic training, and so much more!----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Shownotes: Part 2. > Determining Volume, Intensity, and FrequencySpecific Goal Determines Priority (⅔ volume principle of specificity)https://pubmed.ncbi.nlm.nih.gov/33241958/ (Doing both works better, by 1-2%)Current V.I.F.Track volume per set, per muscle, per week (0.5 or 1 point)The best studies conducted are based on ADDING not creating random new baselines - it’s hard to know what’s best because they’re all set targets, making the volume jump different per personChoosing volume totalGenetics don’t matter… but they do...? (https://www.biorxiv.org/content/10.1101/666347v1 )https://pubmed.ncbi.nlm.nih.gov/27941492/ (5 vs. 10, no difference)8-12 sets per session maxes out MPS (https://pubmed.ncbi.nlm.nih.gov/20581041/ )10-20 sets per week is the sweet spotEstimated Maximum Recoverable VIFVolume: Should be getting sore, but not too sore. Should leave tired, but not crashing or in pain. Should have room to add, if progress picks up.Intensity: 65-85% is the sweet spot. 90-95% occasional max efforts.Frequency: 2-3x a weekVolume overrules frequency, as it makes no difference if equated  ( https://pubmed.ncbi.nlm.nih.gov/29470825/ )High frequency levels out (https://pubmed.ncbi.nlm.nih.gov/29852092/ )

Ep. 652 - Q&A: Training While Sore, My Current Training, Top 3 Exercise Movements, And More...

----Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HEREASK CODY YOUR QUESTION HERECheck Out Free Guides and E-Books HEREHead over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market.For training equipment, visit www.giantlifting.com and use promo code: TCM5 to save 5% on purchases.----Timestamps:3:45 - Would love to know what type of personality questions you use when signing up a new client or coach7:40 - What life advice would you give to a nutrition coach who is doing everything on their own and has a successful business for the past few years but is struggling doing everything on their own from a human interaction standpoint.13:45 - What is the best and worst advice you've ever been given? Who has had the most impact on your lives?27:35 - What advice do you give for dealing with loneliness as an online coach?30:15 - How can you tell if hip flexors are just tight or actually too weak? (Or maybe a little of both?)31:40 - When you record multiple podcasts/videos or do multiple photoshoots in a day, do you change outfits?35:15 -  I’d love to hear how a conversation with you has gone with a client you felt needed to be “let go” or wasn’t ready to commit to the process. When do you know it’s time to have that conversation without doing it too soon?38:55 - Can I still train a muscle group when it’s super sore if I do different exercises?42:30 - Should your biggest meal of the day be the one you eat after lifting?45:55 - If you could only have 1 supplement, what would it be?47:40 - How to silence the world around you and find your calling?49:55- What’s your current training look like?53:10 - If you had to pick 3 movements for the rest of your life, what would they be and why?----Apply for our World Renowned Coaching Program, RIGHT HERE.Remember to join our private FB community, RIGHT HERE.As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…----Apply For Coaching: bit.ly/Coaching-AppGet Your Free Copy of The Nutrition Hierarchy, HERELearn How We Coach: Read This Case Study ArticleTop 4 Episodes:- Nutritional Periodization- Nutrition FAQ- Training FAQ- My Story----You can get access to ALL of our content in one place, now: