Choose Hard with Cody McBroom

Latest Episodes:

Ep. 667 - Q&A: Exercising On Vacation, Foam Rolling, Fasting, And More…. Oct 29, 2021

Show notes

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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 HERE

ASK CODY YOUR QUESTION HERE

Check Out Free Guides and E-Books HERE

Head 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.

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Timestamps:

0:45 - How do you stop self sabotaging yourself?

8:20 - I’m going on vacation and following a TCM program. I was planning to workout 4-5 times per week… so what should I do with the program when I return? Do I skip a week, repeat previous week, start the entire block over, etc…?

14:20 - How do you feel about fasting

21:25 - Is there something with my hormones if I don’t get morning erection anymore?

23:40 - Favorite restaurant in Dallas

27:10 - Is there a difference between close and wide stance when dead lifting?

29:50 - Do you have a podcast or post for a newbie figuring our starting macro targets?

32:25 - Knee Push Ups, Underrated or overrated?

35:15 - I have been taking Creatine for a week now and have noticed weight gain and bloating. Help?

38:40 - How long do you wait to lift weights after tattoos

41:50 - Best way to retain muscle during cutting from a bulk?

43:30 - How many MG of caffeine do you consume on average?

46:20 - Favorite exercise for conditioning?

47:45 - How to engage the quads the most

49:45 - Best nutrition and fatness advice for someone that cant afford coaching

53:25 - Thoughts on foam roller and massage gun for mobility and recovery.

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As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

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Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

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Tailored Coac

Ep. 666 - Ketone Supplements and Fitness Trackers w/ Dr. Brandon Roberts Oct 27, 2021

Show notes

Today is a research review podcast with our Chief Science Officer Dr. Brandon Roberts! We dive into a new study on intermittent fasting, review all the literature available on ketone supplementation, and finish off with looking at what the research says about "fitness trackers", such as the Apple Watch, Whoop Band, Oura Ring, and more...

Follow Brandon on IG at @brob_21 and Cody at @codymcbroom

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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 HERE

ASK CODY YOUR QUESTION HERE

Check Out Free Guides and E-Books HERE

Head 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.

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Timestamps:

5:45 - Intermittent Fasting

22:30 - Ketone Supplements

32:37 - Fitness Trackers

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As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

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Apply For Coaching: bit.ly/Coaching-App

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

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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/

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Ep. 665 - How Much Do Genetics Matter? Oct 25, 2021

Show notes

The goal of this podcast is to tackle the long debated and internal burning question we all have... Do genetics matter? And if so, how large of a role do they play in the results we see?

Well the truth is, yes they do. But how much they matter is where most people are actually pretty incorrect, because they matter FAR less than we often make it seem or allow ourselves to believe. In fact, it's mostly just an excuse to not work hard based on what the research actually shows.

However we're going to dive into genotypes, epigenetics, polygenetics, and what the research says about all of these things, in regards to strength and performance, hypertrophy, as well as fat loss and obesity.

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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 HERE

ASK CODY YOUR QUESTION HERE

Check Out Free Guides and E-Books HERE

Head 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.

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Shownotes:

SHOWNOTES:

Genetics vs. Epigenetics

- - GENETICS: Genetics is the study of how different qualities, called traits, are passed down from parents to child. Genetics helps explain what makes you unique, why family members look alike, and why some diseases run in families. When we trace the paths of these qualities, we are following packages of information called genes.
  - EPIGENETICS: Epigenetics is the study of how your behaviors and environment can cause changes that affect the way your genes work. Unlike genetic changes, epigenetic changes are reversible and do not change your DNA sequence, but they can change how your body reads a DNA sequence.

Maybe it’s all in your head…?

- - Learning One’s Genetic Risk Changes Physiology Independent of Actual Genetic Risk
  - 2 groups, told either they have good or bad genes for aerobic fitness… regardless of the accuracy of information told to the individuals, performance followed what they believed/were told.

It DOES matter, for performance and strength, mostly.

- - ACTN3 Genotype is Associated with Human Elite Athletic Performance
  - Specific gene seen in majority of elite sprinters vs. endurance athletes.

However… that’s ONE out of 22 genes. Which still leaves 95% up to chance:

- - Genetics of muscle strength and power: polygenic profile similarity limits skeletal muscle performance

“Using typical genotype frequencies, the probability of any given individual possessing an "optimal" polygenic profile was calculated as 0.0003% for the world population.”

Ok ok… what about with fat loss?

Ep. 664 - Q&A: Committing 100%, Timeline To See Change, How Hard Should A Workout Be, And More... Oct 22, 2021

Show notes

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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 HERE

ASK CODY YOUR QUESTION HERE

Check Out Free Guides and E-Books HERE

Head 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.

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Timestamps:

1:00 - Free weights or machines… what’s better?

10:25 - If I’m planning to jump into a 10 week deficit, can I cut 500 calories from the start and stick with that deficit the whole time?

17:00 - I wanna go “all or nothing” on my pro-wrestling career, but I’m freaking scared… is this a warning? Or a sign to “go for it 100%”?

29:20 - Struggling with thinking my training sessions (as well as my clients) aren’t effective unless we are performing at 100% maximum intensity. How can fat loss be successful if the workout isn’t “hard enough”?

39:30 - I've been thinking about timelines for change and what's reasonable to expect. What is the shortest timeframe in which you have seen notable changes in a client's fitness or physique? What's the longest? What do you think accounts for the difference?

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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…

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Apply For Coaching: bit.ly/Coaching-App

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 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/

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Social Links:

Blog – http://www.tailoredcoachingmethod.com/blog 

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

Instagram -

Ep. 663 - Does Tracking Macros Cause Disordered Eating? Oct 20, 2021

Show notes

Cody dives into "disordered eating" in today's episode. This is a form of dietary behavior that can be unhealthy and destructive, but is also far different and much more easily reversible than an "eating disorder".

Cody defines both and shows you the specific differences in the two, as well as signs and symptoms of them in order for you to better identify when they may be arising in you or others around you.

He then dives into specific research looking at tracking food in apps, like myfitnesspal, and measuring progress through means such as body checking in a mirror, weighing in on the scale regularly, and other forms of dietary restraint. This leads into what studies show as correlations vs. actual causations, what those two different things actually mean, AND why tracking macros has actually never been shown to be directly associated with disordered eating - but rather how it can be the personality types, goals, and extreme processes of getting super-lean that cause these disordered eating patterns.

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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 HERE

ASK CODY YOUR QUESTION HERE

Check Out Free Guides and E-Books HERE

Head 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.

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Ep. 662 - F.E.A.R. ⏤ False Evidence Appearing Real Oct 18, 2021

Show notes

In this podcast, Cody goes into a lesson he was recently faced with AND has been faced with many times before... in fact, it's a lesson we believe YOU likely have been faced with as well. It's the lesson of FEAR not really being anything more than a story in your mind, fabricated by yourself in order to stop you from taking action and provide a temporary feeling of safety and security.

It's where the acronym F.E.A.R. comes from! It's an acronym that describes this phenomenon of being fearful of something that is simply made up, in your mind, to slow you down... stop you from taking action... prevent you from taking risks... and ultimately, eventually, regretting your lack of success and progress due to this inability to move forward (from the fear you instill in yourself).

This episode will be a wake up call for many of you! And likely just the right, and powerful, nudge you need to progress in life.

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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 HERE

ASK CODY YOUR QUESTION HERE

Check Out Free Guides and E-Books HERE

Head 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-App

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 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/

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Social Links:

Blog – http://www.tailoredcoachingmethod.com/blog 

Facebook - https://www.face

Ep.661 - Q&A: Running Out Of Calories, Salt/Sodium (Good or Bad?), Whoop Band, And More… Oct 15, 2021

Show notes

----

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 HERE

ASK CODY YOUR QUESTION HERE

Check Out Free Guides and E-Books HERE

Head 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.

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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?

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As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

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EXTRA RESOURCES:

Reverse Dieting 101 Blog

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Top 4 Episodes:

Ep. 660 - [Series] Program Design Pt.4: Periodization, Tempo, and Rest Periods. Oct 13, 2021

Show notes

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.

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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 HERE

ASK CODY YOUR QUESTION HERE

Check Out Free Guides and E-Books HERE

Head 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.

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Shownotes:

Periodization Plan and Progression Model
1. Strength: Block or DUP
  1. This 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.
2. Hypertrophy: Double Progression Model
  1. Periodization 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).
  2. https://www.sciencedirect.com/science/article/abs/pii/S0765159717302137
3. Concurrent: DUP or WUP
  1. Better for intermediate and advanced lifters
  2. More evidence to support DUP than WUP
What are the finer details of programming:
1. Tempo, Rest, Super Setting, Cardio, etc.
2. Why These Come Last
Tempo Terms and Definitions
1. Negative - eccentric
2. Positive - concentric
3. 3-2-1-2
4. Pauses
5. Segmented reps
6. Partials
What Science Says: Tempo:
1. 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).
2. 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.
3. Another study showed no significant differ

Ep. 659 - How To Break Bad Habits And Build Good Ones Oct 08, 2021

Show notes

Today Cody talks on how to break your old habits and ways to create good ones. Enjoy!

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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 HERE

ASK CODY YOUR QUESTION HERE

Check Out Free Guides and E-Books HERE

Head 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.

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Timestamps:

4:00 - Cold Turkey Removal

8:45 - Replace Habit For Habit

15:50 - The “Red X” Theory

22:20 - Build A Habit Tracker

24:40 - Create A Negative Motivator (Consequence)

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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-App

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 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/

----

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Blog – http://www.tailoredcoachingmethod.com/blog 

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Email – info@tailoredcoachingmethod.com

Ep. 658 - Q&A: Eliminating Cravings, Programming Cardio, Client Mental Health, and More... Oct 08, 2021

Show notes

----

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 HERE

ASK CODY YOUR QUESTION HERE

Check Out Free Guides and E-Books HERE

Head 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.

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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

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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…

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