Choose Hard with Cody McBroom

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746 - Periodizing Weight Loss, Ultra-Low Calorie Diets, Building Glutes, and More... Apr 18, 2022

Show notes

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.

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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.

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How We Coach: Client Case Study Article

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745 - When To Calorie Cycle, Deadlifts For Hypertrophy, Training Kids, and More… Apr 15, 2022

Show notes

In this podcast episode you’ll learn why carb and calorie cycling might not actually make any sense at all (and the few times it might hold benefits), how Cody went about training youth athletes as a personal trainer, easy ways to increase protein intake without increasing fats too much, why deadlifts aren’t actually a great exercise choice for building muscle, and much more!

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Timestamps:

3:30 - Hey Cody! I appreciate you! And wanted to ask: any tips for someone who has been lower carb / carb cycling / ketotarian for awhile and now is tackling eating higher carb / lower fat for muscle, performance and muscle maintenance and neurotype? I started to make swaps for leaner cuts of meat like chicken breast, turkey, and salmon - instead of a lot of beef and eggs - to help to lower fat intake and I am eating a lot of rice and potatoes for quality carbs and starches. Just looking for ways to eat higher carb and lower fat that helps me nail my macros. Been going over on fat intake. One snack I am loving is low fat Greek yogurt with whey and berries.

13:15 - Calorie vs carb cycling. Any one better than the other and can they be done simultaneously?

20:30 - Touch and go vs dead stop for deadlifts? My goals are mainly leg hypertrophy & athletic ability. Second comes strength and lifting

26:10 - I’m a 911 dispatcher and have to do shift work. I’m a solid morning person and will be going on nights for the next six months starting in April. I sleep 4-5 hours if I’m lucky on the nights I work (but 8+ on the weekends). I was planning on doing a reverse diet and maintaining for several months after being on a diet for the majority of this year. Would you recommend going back into a diet to reach my final goals while I’m not getting adequate sleep? I’m a structured person and I don’t mind it being more difficult with lowered energy levels. I want to reach my goals (I only have another 10-15 pounds to lose).

29:10 - How to / tips to build the proper athletic base and capability in kids. Age by age training advice? When is the right time to introduce weight training?

35:20 - Does the tailored trainer app have programs that utilize dumbbells only? Or do you have to have access to a gym/gym equipment, barbells, etc, to get the most out of the app? I started strength training shortly into the pandemic and have collected dumbbell weights from 3# to 50#. While gyms are back open, I just do not have the extra time in my day with work, family and other extracurriculars, to make it to the gym, but I want to continue to gain strength as much as I can with what I have available at home and wonder if it the app will be helpful if I don't go to the gym to train. Thank you

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Extra Content For You:

How We Coach: Client Case Study Article

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744 - Dr. Spencer Nadolsky: Hormones, Calories, and Fat Loss Apr 13, 2022

Show notes

Dr. Spencer Nadolsky is a board-certified obesity specialist, lipidologist, and family physician who has helped 1000’s of patients over the past 9 years lose weight and keep it off. Dr. Spencer has an undergraduate degree in Exercise Sports Science from UNC-Chapel Hill where he also wrestled heavyweight and was ranked in the top 3 at one point in the nation. He speaks all around the world about weight loss and health and is also the author of The Fat Loss Prescription and The Natural Way to Beat Diabetes

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Timestamps:

3:45 - Who is Spencer and how he became the “doctor of fitness”

9:05 - Spencers Role at RP

11:00 - Focuses with clients

13:00 - Correlation with health and body comp

14:15 - Relationship between calories, energy balance, and general health.

17:20 - Argument on Insulin Sensitivity

24:45 - All about Cholesterol

33:00 - Health benefits for saturated fat

46:00 - Dietary recommendations for PCOS

48:25 - the Role fat plays in hormones

53:30 - Where you can find Spencer and all of his content

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How We Coach: Client Case Study Article

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Social Links:

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Cody 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 and

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743 - Maintaining Muscle While Dieting, Improving Your Pull-Ups, and More Apr 11, 2022

Show notes

In this podcast we’re going to focus heavily on what to do when going through a fat loss diet! How to train during a fat loss phase, maintaining muscle while in a deficit, why dieting is easier than maintenance for some, and more…

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To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

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Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

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Timestamps:

0:30 - In regards to your diet, what is the best way to go about losing some extra pounds, but not losing your muscle gained? Thanks!!

17:30 - I’m a longtime lifter and always did mostly power lifting type lifts with accessory work to balance out. I’m focusing on more physique training now as I’m getting older (44yrs old) and worry about injury. How do I lift when I’m not trying to get bigger and am just looking to lean down and show what I’ve already built. LBM 253lbs needing to lose about 40 to get to 280. Size and strength was never the hard part, just getting lean.

25:00 - Advice for losing fat for summer.

28:00 - I seem to be regressing not progressing with pull ups. It’s driving me mad. Last summer I could do near 4 x 12 pull ups. Today I struggle to do 2 x 10 full sets of pull ups, the other 2 sets I do are very stop start and eventually I do 4x10 but they are done in clusters. I have been eating well and been trying to gain. Jan 2021 I started at 70kg, I ended the year at 81kg. Since start 2022, I have tried to lose some of the extra fat I have gained and I have cut from 81kg to 77kg today. I am worried I’m losing strength. Any advice?

34:20 - On the back of your advice I've gone back to eating in a deficit (slight) to try to lean out some more ... I find eating in a deficit far easier than eating at maintenance; I've always found 'maintenance' really hard ... Is this something you've experienced with past clients and if so, what advice did you give them? I'm just intrigued by my adherence being better in a deficit than at maintenance

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How We Coach: Client Case Study Article

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YouTube -

742 - Live Q&A with Brad Jensen of Key Nutrition Apr 08, 2022

Show notes

This podcast Q&A, I had the pleasure of sitting down with my good friend Brad Jensen, live in the studio! Brad is well known on instagram as @thesoberbodybuilder and owns Key Nutrition, an online coaching company, as well as hosts his own podcast, The Key Nutrition Podcast.

We talked shop for a few, catching up together, and then dove into some listeners' questions! Questions ranged from how new coaches can grow without getting overwhelmed, how slow a reverse diet should be (and when that may change), how coaching friends or family works (or doesn't), our tattoos, setting goals and developing your own identity, and so much more! Was a blast having one of my best friends here in the house to podcast with, so I hope you enjoy it as much as I did!

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Timestamps:

14:00 - Who has more Tattoos?

18:20 - Favorite things to do outside of fitness?

29:45 - Advice for new coaches feeling overwhelmed?

41:10 - Do you think coaches take too long to reverse diet?

49:05 - Should you or do you set your identity the same way you set goal?

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Extra Content For You:

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

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Facebook - https://www.facebook.com/tailoredcoachingmethod 

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Cody 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 and

More…

741 - Menno Henselmans: Science of Self Control, Full Body Training, Reverse Dieting, and More... Apr 06, 2022

Show notes

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/

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To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

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Timestamps:

0:40 - What got you interested in the evidence based

2:55 - What is Menno currently doing?

13:25 - Reverse Dieting. Is it worth it?

25:35 - Tracking Sleep

35:10 - Full Body Training

42:40 - Periodization for hypertrophy

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How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

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Cody 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 and

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740 - Finding Your Calling, Building Better Glutes, HMB Supplements, and More... Apr 04, 2022

Show notes

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.

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Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

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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!

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How We Coach: Client Case Study Article

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Facebook - https://www.facebook.com/tailoredcoachingmethod 

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Cody 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 and

More…

739 - The WRONG Way To Train Abs, Cortisol and Testosterone, and Online Macro Calculators Apr 01, 2022

Show notes

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.

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To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: Tailored Trainer Sign Up Page

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Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE.

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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?

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How We Coach: Client Case Study Article

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