Choose Hard with Cody McBroom

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Ep. 387 - Fighting Resistance Feb 24, 2020

Show notes

Monday Motivation today is all about resistance and how you can, should, and NEED to fight it in order to reach success.

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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…

Ep. 386 - Q&A: Nutrition For Athletes, The Best 5-Day Splits, and More... Feb 21, 2020

Show notes

PLEASE go check out the new website, www.tailoredcoachingmethod.com

And make sure you go watch the video we just released HERE

After watching, please share!

This show is brought to you by our proud sponsors, Top Notch Nutrition (enter code BOOMBOOM to save 10% off) and Creapure, the purest creatine on the planet.

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Timestamps:

3:55 - My shoulders click A lot. Mostly when I lift them over my head. Happens a lot when I’m lifting or doing push-ups and even when I’m just doing everyday activities. It does not cause any pain, it’s just gross and annoying (it’s loud enough for people working out next to me to hear). Any ideas as to why this happens or what I can do to stop it.?

10:00 - I’m currently ready for an 8-10 week fat loss phase and have been at maintenance (eating 1850-2150 calories) for the last 4 months. During this time my split was two upper three lower days and am currently doing no cardio. I’m wondering how many calories you would suggest I cut to start if my goal is only to lose about 5 lbs. My new workout split will be 2 upper, 2 lower, 1 HIIT, and 1 LISS day.

21:50 - I just listened to your podcast #372 about how stress impacts the body and it really hit home. I began dieting and working out about 3 years ago for weight loss. What started out as healthy balanced eating gradually turned into increasing restriction and cutting which eventually led to eating about 1200 calories a day for an extended period of time. I also increased the amount of time working out. Eventually I started half marathon training and increased calories some but was still sticking to an extremely high protein low carb low fat diet. For about 5 months recently I began eating more “normal”. However it wasn’t super consistent and mostly consisted of a lot of cutting for a few days and then a lot of eating. During that time I gained about 15 or so pounds back(I initially lost 40 pounds) and now cannot lose it no matter what I do. I am currently consuming max 1600 calories a day and counting macros. 140P 160C 44F. I run distance(5-8 miles) several days a week and also do Orange theory fitness. I’m concerned the inability to lose weight comes from too much cardio and three years of a caloric deficit. Do you have any ideas?

37:00 - Hey Cody, really looking to get your take on what 5-day split i can do for my workouts. I'm looking to build strength and get some overall good conditioning, as well as build muscle. I was thinking about doing a 3-day strength/conditioning program along with a 2-day accessory program. Thoughts?

42:05 - What should nutrition for college athletes during intense training periods look like?

45:50 - Is nutrient timing important for recovery or is overall calorie consumption and macronutrient intake what matters? If nutrient timing is important, should I eat carbs before bed if my intense conditioning session is first thing in the morning?

48:20 - Lastly, if I am wanting to stay lean while gaining size, what should my calories look like?

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Ep. 385 - Hannah Deindorfer: A Better Mind, For A Better Business Feb 20, 2020

Show notes

Today's guest is Hannah Diendorfer, a fitness business coach who takes a completely different approach compared to what most people do, think or would expect. However I'd argue that it's the right approach, because she makes you dig deep, think hard, and discover REASON within you. I think you're going to get a lot out of this conversation.

Find Hannah on instagram @hannahdeindorfer

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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…

Ep. 384 - A Better Way To Approach Your Nutrition Feb 18, 2020

Show notes

I'm going to teach you our system, method, or "approach" to programming a diet for an individual. This is a smarter way to prepare, attack, and recover, from your diet and physical pursuit.

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This show is brought to you by our proud sponsors, Top Notch Nutrition (enter code BOOMBOOM to save 10% off) and Creapure, the purest creatine on the planet.

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You can get access to ALL of our content in one place, now:

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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…

Ep. 383 - Creating Core Values Feb 17, 2020

Show notes

HAPPY MONDAY! I want to share with you my personal and my team's core values, while teaching you the importance of having a set of values to live by.

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Timestamps:

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Apply For Coaching: bit.ly/Coaching-App

Get Your Free Copy of The Nutrition Hierarchy, HERE

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You can get access to ALL of our content in one place, now:

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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…

Ep 382 - Q&A: Dieting While Stressed, Adjusting Listener's Macros, and More... Feb 14, 2020

Show notes

Remember to grab your seat/ticket to the Impact Collective in San Diego, RIGHT HERE.

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Timestamps:

1:52 - Updates on Tailored Coaching Method Decals

10:30 - Currently in a reverse diet after losing 50ish lbs in 2019. I followed your advice on where to go with my macros during this reverse, and my current macros are set at 130 protein, 180 carbs, 50 fat. My problem is most days I go over on protein and under on carbs, i know 130P is already on the higher end of what I need, so I guess my question is it a problem for me to hit more like 160C and 150P? I know it won’t be more beneficial, I just really like eating protein more than carbs. Part of this is because carbs usually tend to trigger binges for me, whereas protein does not. I don’t eat red meat and I'm getting plenty of fiber as I eat a ton of veggies each day. just wondering if this is okay or if i should try and find more carbs that i can tolerate without eating the whole house! Thank you as always!

20:35 - Any deadlifting and squatting tips/cues for people with long legs? I am fairly new to deadlifting and I feel like I have to bend so far down to pick the bar off the ground, and when squatting sometimes I feel like a newborn baby giraffe!

25:20 - I apologize in advance if this drags, but I want to give you the full picture. I started my fitness journey 2 1/2 years ago by joining a local bootcamp and started working out 5-6 days a week, mostly a combo of HIIT and weights. I had already been tracking my food (not macros), just managing calories and started eating cleaner and upped my protein. Saw some results as far as increased energy and strength, but nothing huge. Definitely formed some good habits. Fast forward to January 2019 when I started tracking macros. I did some research online and filled out like 5 free macro calculators and used the numbers I thought fit best. I started a cut and definitely saw results. I upped my calories by a few hundred because I had super low energy and continued my cut for 8-12 weeks. It was the first time in my life (at 40 years old after 2 babies) that I saw any semblance of abs and muscle definition. I reversed up to maintenance throughout March/April and stayed around 1700 calories (I’m petite at 5’2” and at the time, about 110-112). I stayed a maintenance until 3 weeks ago. I started a cut (which I had planned to do, but not until Spring) to lean out a bit. I had put on a little extra holiday weight (was up to 120) and want to get lean again before summer. My question is, going forward, should I continue to cut for 8 weeks and then reverse to maintenance? Should I do re-feed day(s) or diet breaks? I’ve been listening to your podcast and am loving all the info, but am a bit overwhelmed. So many things to consider in this whole process! I know it’s better to just do it and adjust as necessary, but I’d like to be smart about it. Besides continuing with bootcamp, I’ve just started weight training at home, although with limited equipment at the moment. Slowly starting to build a home gym. I don’t want to just get lean, I also want to build muscle. I’m not training for anything in particular, just enjoying being healthy and liking seeing the positive change in my body. Thanks for all the great info you put out there! I’m definitely learning a lot!

35:45 - What advice do you have for client

Ep. 381 - The Hungry Brain with Stephan Guyenet Feb 13, 2020

Show notes

Today's guest is Stephan Guyenet, PHD and author of a very popular book - The Hungry Brain: Outsmarting the Instincts That Make Us Overeat.

We dive into A LOT of topics, but all centered around why people overeat, gain body fat, and sometimes cannot control this (or so they think). We also dive into the brain and hormonal system's influence on this idea of gaining excess body fat and overeating.

Check out his book The Hungry Brain and his latest project, Red Pen Reviews.

This show is brought to you by our proud sponsors, Top Notch Nutrition (enter code BOOMBOOM to save 10% off) and Creapure, the purest creatine on the planet.

Apply for our World Renowned Coaching Program, RIGHT HERE.

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Timestamps:

4:05 - Who is Stephan Guyenet

8:40 - Explaining how the brain and metabolism tie in together

16:25 - Timeline for regulatory response

19:55 - Lepton response solely tied to fat or does it have any tie into calories?

24:15 - Boosting your metabolism

27:55 - Hormonal repercussions of dieting

33:00 - Pinpointing and removing highly palatable foods

45:55 - Outsmarting the system to Reestablish set points

50:20 - Argument of no matter what, if calories are met, you will lose weight.

57:30 - Dr. Stephan Guyenet new project “Red Pen Reviews”

1:03:50 - Where to find Stephan Guyenet and all of his content

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Ep. 380 - 10 Simple Rules To Nutritional Success Feb 11, 2020

Show notes

Today, we're going to simplify nutrition for you... not talking macro periodization, nutrient timing, supplements or ANY other advance strategy. Instead, we're going to teach you how to build your foundation - so that those advanced strategies actually work.

This show is brought to you by our proud sponsors, Top Notch Nutrition (enter code BOOMBOOM to save 10% off) and Creapure, the purest creatine on the planet.

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Timestamps:

3:09 - Keep food plain and simple

8:17- Plan Ahead

12:35 - Repeat the same meals day to day

14:30 - Create some for of accountability

16:25 - Stick to a specific meal timing and frequency

19:35 - Balance your protein throughout the day

21:15 - Hit veggie and fruit minimum

24:40 - Eat in line with your body clock

28:35 - Limit eating out

31:30 - Limit Consumption

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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…

Ep. 379 - How to eliminate stress and anxiety Feb 10, 2020

Show notes

Today I dive into a lesson learned from the current book I'm reading, Everything is Fucked by Mark Manson. Inside, he goes on to explain how even though we're in the safest and most well off society has ever been in history... stress, depression, suicide, and anxiety is at an all time high. I'm not a professional here, so this is NOT written guidance... this is my thoughts, opinions, and experience on fighting those feelings and staying motivated to grow as a person.

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