Choose Hard with Cody McBroom

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- Top Notch Nutrition's Sleep Supplement

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Ep. 347 - Black Friday Q&A! Nov 29, 2019

Show notes

Today I announce and launch the Black Friday special! It's limited, will fill up fast, never been done before, and may never be available again... so don't miss it!

Click the following link to get access: https://bbp.securechkout.com/truecoach

Podcast is brought to you by our sponsor, Top Notch Nutrition.

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Timestamps:

2:00 - Black Friday Special

9:30 - My opinion on WHOOP

15:50 - BBP New Interns

19:22 - Update on BBP Headquarters

24:20 - what are your thoughts on German Volume Training and when (if ever) would you utilize?

33:10 - Best in person coaching cues

37:06- When at maintenance, I know having flexibility with food and being able to enjoy foods that are harder to fit into a deficit is part of making it a lifestyle. BUT, how stringent should you be with continuing to track everything and sticking to numbers? I feel the need to track even more strictly because if I'm at maintenance, I feel I could quickly slip into a surplus. Should I just chill out and enjoy maintenance or continue to be on the strict side?

40:45 - Are you going to do an Open house tour for the new facility?

42:02 - I have this random back annoyance. In basic summary it occurs when I extend my back from a hip hinged position. My deadlift strength is about 10-12% affected. At first I thought it was a simple muscle strain and I would train through it (and I still can) but it isn’t going away and it isn’t getting worse. I’d say it’s located near the lumbar spine off to the right side. Thoughts? Fixes?

43:50 - How long do you suggest cut and bulk cycles to be, each?

49:40 - Periodization tips for 2020? Overall goal is fat loss of about 20lbs, but to maintain that and PERFORM.

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THINGS MENTIONED:

- Black Friday Special

- Coaching Application

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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:

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

Join The Boom Boom Elite (BBP’s Membership Site) to receive exclusive content and interviews, monthly training programs, bonus eBooks, the private coaching forum, and more by visiting https://boomboomperformance.com/elite

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Ep. 346 - The Drunkcast with Matt McLeod, Austin Current, and Cody Boom Boom McBroom Nov 27, 2019

Show notes

This episode is brought to you by 3 coaches and 2 bottles of Cabernet Sauvignon. This is the first ever (on the BBP Podcast) "Drunk-Cast" where we sip wine and talk life.

You're going to listen to a conversation between 3 trainers/coaches/entrepreneurs who are fascinated by education and all things personal development; which really shows inside this podcast.

We kick it off by diving straight into some physique talk but it slowly shifts into real life conversations centered around relationships, fitness, health and business. I think you'll really enjoy the realness of this episode!

Check out Austin Currents podcast, Life Beyond Fitness.

And check out Matt McClouds Podcast, The More Than Fitness Podcast.

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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:

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

Check out all of our e-books by visiting https://www.boomboomperformance.com/products

Boom Boom Performance Coaching Info: http://boomboomperformance.com/online-coaching

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Social Links:

Blog – www.boomboomperformance.com 

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

Instagram - https://www.instagram.com/cody.boomboom/  

YouTube - https://www.youtube.com/user/BoomBoomPerformance

Email – info@boomboomperformance.com

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

Ep. 345 - How To Train For Performance, Aesthetics, and Function Nov 25, 2019

Show notes

This IS the formula for creatine a resilient body that not only performs and moves well, but looks amazing too.

Stay tuned for our program launch on Black Friday!

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Timestamps:

13:00 - Activate Properly

20:15- Be Explosive/Powerful

21:50 - Incorporate the power lifts/strength

25:20 - Functional movements within the accessory work

27:42 - Increase volume as the session goes on

28:41 - Periodize progressions monthly

30:00- Intelligent Variety

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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:

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

- Joe Rogan/Chris Kresser Podcast

Check out all of our e-books by visiting https://www.boomboomperformance.com/products

Boom Boom Performance Coaching Info: http://boomboomperformance.com/online-coaching

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Social Links:

Blog – www.boomboomperformance.com 

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

Instagram - https://www.instagram.com/cody.boomboom/  

YouTube - https://www.youtube.com/user/BoomBoomPerformance

Email – info@boomboomperformance.com

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

Ep.344 - Q&A: Calorie Partitioning, Combining CrossFit and Bodybuilding, Too Much Protein, and More... Nov 22, 2019

Show notes

Today's Q&A is brought to you by The Elite and our Sponsor, Creapure!

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Timestamps:

8:27 - How do you know what your maintenance macros are? When I started I weighed 127 at 5ft 3in and now I’m 117.5. I’ve been consistent at these macros for most of the 4 months minus a few refeed days. 127C/50F/125P. Thanks for your help!

15:00 - After months of what feels like constant dieting I want to reverse up to maintenance and beyond. Before I could get up early, workout and stay busy not eating until 12 or 1. Hunger wasn’t really an issue. Now that I’m eating breakfast much earlier and more food I feel hungry off and on all day much more so then when I was dieting. Is this normal? Does it mean my metabolism is firing or are my hunger hormones totally jacked up? I just want to make sure I’m headed in the right direction! Thanks for all You do!

18:42 - What’s the best way to combine both crossfit and bodybuilding, for body composition and gain strength?

23:37 - What advice would you give me as a nutrition coach and personal trainer who wants more education and is struggling to be surrounded by the right people who are just as passionate.

27:10 - Could you express your thoughts on how to implement body building for someone that does Crossfit regularly?

27:55 - Love the podcast content Cody! I am currently in the Built For You program. What are the differences between the Built For You program and the Boom Boom Elite program? Thanks!

32:35 - How much strength training do I need to do per week to maintain the muscle mass I already have?

39:50 - I do stair master/ bike 20-25 min before each workout (circuit based cardio/ intervals) it gets my heart rate up and the sweat going to help me in my workout. If I were to take some of this cardio out and add more lifting would I have to change my calories (Im currently in maintenance).

43:10 - I am a nutrition coach but also am working on tweaking my own nutrition and also want to learn a little more about protein intake requirements. The standard .8-1.0g is usually good for most. Do you ever find athletes, super lean individuals, or other populations that eat more & thrive?

49:50 - When taking Berberine, should dose remain the same on very low carb days? Should dose be the same in a deficit and surplus?

52:25 - Is there a difference in suggested macros for chronic ill people (especially Hashimoto's disease) - (still working out as much as chronic illness allows. - about 6 times per week for 1h). Some people suggest more protein for healing? More fat for hormonal health? more carbs for adrenal function? What would be your suggestion? Also how would you program training? Some people say strength training is the best. Others think hiit is the best. Thanks so much

57:15 - So I’ve been trying to get more focused and dialed in on content creation and education. Where do you find inspiration for your content? What resources do you look to for education?

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THINGS MENTIONED:

- Ask Boom Boom Form

- Reverse Diet Podcast

- Built For You

- Boom Boom Elite

- Andy's Reverse Diet Article

- Chris Barakat Podcast

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Apply For Coaching: bit.ly/Coac

Ep. 343 - Coach Lisa: Under-Eating, Police Force, CrossFit Burnout and More... Nov 20, 2019

Show notes

Today I have the pleasure of bringing on BBP's very own, Lisa Alexis. Lisa is a Nutrition Coach at Boom Boom Performance who has RAVING CLIENTS who are constantly emailing me about how amazing she is. She's a rockstar and today, you get to find out why!

Follow her on Instagram at @coachlisa_bbp and check her out on the team page at Boomboomperformance.com/lisa-bio/

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Timestamps:

4:10 - How Lisa got involved and started with fitness

5:15 - First job inside of fitness for Lisa

6:27 - How Lisa got involved in being a police officer

8:15 - The path that led Lisa to start coaching

15:24 - Tips or advice Lisa would give other coaches

20:30 - Why Lisa has shifted from CrossFit towards more strength/bodybuilding?

29:30 - How to not over train or get yourself into a slump or depression

32:10 - When Lisa transitioned from Crossfit to Training.

38:00 - Things outside of fitness Lisa loves to do or find interesting

40:00 - How many and what countries Lisa has been to

44:40 - Tip to stay fit while traveling

50:20 - What education have you dug into a lot of this past year? What are you currently researching?

53:50 - Biggest mistake you see clients make when they first come to you?

56:00 - What is your biggest focus’ and goals for your clients?

58:35 - You’re on a plane, flying across the world… You can choose 1 book to read, 1 album to listen to, and 2 people to sit next to you, dead or alive but NOT friends or family… Who are your passengers? What book is in your bag? And what album is in your headphones?

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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:

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

Check out all of our e-books by visiting https://www.boomboomperformance.com/products

Boom Boom Performance Coaching Info: http://boomboomperformance.com/online-coaching

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Social Links:

Blog – www.boomboomperformance.com 

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

Instagram - https://www.instagram.com/cody.boomboom/  

YouTube -

Ep. 342: Reverse Dieting (All You Need To Know) Nov 18, 2019

Show notes

Today, I get into the weeds... I'm going to tell you everything you need to know about Reverse Dieting. Some of it may even shock you, because to be honest - reverse dieting isn't always a smart idea or helpful to your success. It's only applicable to some individuals and oftentimes people have the wrong idea about reverse dieting as a whole; they make false claims, create unrealistic expectations and outcomes, and don't educate people on the truth about reverse dieting.

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Timestamps:

6:09 - What is reverse dieting

7:15- What are you starting from?

12:38 - Reverse Diet or Recovery Diet?

15:10 - Add protein first if you’re new

16:58 - Get fats to minimal effective dose if they’re beneath maintenance level

21:27 - Slowly build carbs every 1-2 weeks, until reaching maintenance

26:16 - Why the scale increases during a reverse diet

29:50 - Hyper responders and WHY they’re hyper responders

32:25 - Final thoughts

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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:

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

Check out all of our e-books by visiting https://www.boomboomperformance.com/products

Boom Boom Performance Coaching Info: http://boomboomperformance.com/online-coaching

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Social Links:

Blog – www.boomboomperformance.com 

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

Instagram - https://www.instagram.com/cody.boomboom/  

YouTube - https://www.youtube.com/user/BoomBoomPerformance

Email – info@boomboomperformance.com

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

Ep. 341 - All Things Training Q&A Nov 15, 2019

Show notes

Today's Q&A is nothing but training talk!

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Timestamps:

8:10 - Full time working mom here who uses her garage gym to workout at 4am, 5 days a week. What would be the best split if I only have 45 min-hour each morning and limited equipment. I want to maximize my time to produce quality workouts over quantity.

19:20 - If your on a training program (4 day upper lower split) and your goal reps are 12 reps and weeks pass and you’re stuck not getting 12 reps for all 3 sets (say 12, 10, 8 etc...) how long do you keep trying before you give up and reduce the weight so you can get the reps? Some exercises like standing overhead dumbbell press it seems like I’ve been stuck with 15 lb dumbbells forever and can never get 3 sets of 12. Note: I do bench press before overhead press so it’s probably impacting my shoulder strength but what can I do if I’m never able to overload an exercise?

24:20 - Favorite muscle building finishers for each split or muscle group?

38:34 - Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories. Okay. But lower, slower aerobic exercise can help with recovery, can reset the central nervous system & can increase hunger, so you can eat more cals. When (pre or post strength training/other days/..), how often and which type of cardio do you suggest for supplementing your strength work. Does this also somehow apply to Crossfit-style (high intensity) training? 42:25 - How can someone enhance nervous system recovery? (your body itself is recovering well from your training volume & intensity, but your nervous system isn't) How would you measure the recovery of your nervous system besides overall well-being and HRV?

44:30 - How often do you program Speed Work into your Program?

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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:

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

ASK BOOM-BOOM YOUR QUESTION HERE! : www.boomboomperformance.com/podcast

Check out all of our e-books by visiting https://www.boomboomperformance.com/products

Boom Boom Performance Coaching Info: http://boomboomperformance.com/online-coaching

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Social Links:

Blog – www.boomboomperformance.com 

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Ep. 340 - Jason Brown: Changing CrossFit Programming Nov 13, 2019

Show notes

Jason Brown is the owner of Box Programming, a company that helps program for over 300 CrossFit affiliate gyms in over 15 different countries... He's taking the CrossFit training world by storm and doing it in his own way, which is exactly what we get into today! Jason has created a system of combining The Westside Conjugate Method with CrossFit, that allows more people to see the results they want aesthetically and strength-wise, without getting burnt out or beaten up. It's a better way to train for gen pop, in our opinion, and as you'll hear today - him and I have a lot in common. He's also a regular contributor to Elite-FTS, T-Nation, Dr. John Rusin, Thibarmy, and more. Check him out at www.boxprogramming.com or on instagram @box_programming ---- Timestamps:

4:55 - Jason's background

13:35 - What was your thought process when progressive overload came about?

17:20 - Why aerobic training is so important to general population

23:05 - Explaining the conjugate method and how Jason uses it in his programming

32:35- Why should we vary the max effort and not the dynamic effort.

36:30 - How do we decide what to program in accessory work? Whats the variations?

40:00 - Jason's thoughts on keeping someone at the same amount of volume for a long time.

47:10 - Varying intensities inside your training.

52:30 - Unilateral training, posterior chain training, and band work

1:01:15 - Where you can find Jason and all of his content

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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:

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

ASK BOOM-BOOM YOUR QUESTION HERE! : www.boomboomperformance.com/podcast

Check out all of our e-books by visiting https://www.boomboomperformance.com/products

Boom Boom Performance Coaching Info: http://boomboomperformance.com/online-coaching

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Social Links:

Blog – www.boomboomperformance.com 

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

Instagram - https://www.instagram.com/cody.boomboom/  

YouTube -

Ep. 339 - Creatine Monohydrate: The Definitive Guide Nov 11, 2019

Show notes

Today, I teach you EVERYTHING you need to know about Creatine Monohydrate. What, Why, How, For Who, When, and More! This podcast is brought to you by our sponsors, Creapure. ---- THINGS MENTIONED: - Creapure Brands - Eric Trexler Article - Examine.com - The BBP Supplement Guide ---- 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:

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