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Ep. 338 - Q&A: Strength vs. Hypertrophy Training, Best Diet Guidelines, CNS Burnout, and More... Nov 08, 2019

Show notes

Today's Q&A is brought to you by The Boom Boom Elite! The only place that combines live time training, with Coach Cody, and educational content for you to learn. Join to get access to constantly updated periodized programming: Join Here.

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13:35 - When should one implement strength vs. hypertrophy? With a goal of just getting "toned" and not shredded what would be the best option to focus on? Or would it be best to implement both into a split as in 1 upper strength, 1 lower body strength and then 1 upper hypertrophy and 1 lower hypertrophy?

23:27 - What percentage of carbs should come from green veggies vs grains or other sources?

29:33 - I was finally able to do a pull up on my own, in fact I could do 3! Recently I’ve felt like I can barely do anymore, even though I’m still practicing them weekly and even eating more. Could I be going backwards in progress?

32:00 - Wake up starving in the middle of the night. Track that food for yesterday or tomorrow? I’m a night shift nurse so on days off my body is weird. I’m currently eating about 2100 calories per day.

35:10 - How soon after a refeed should you see weight drop back down?

36:51 - What is the central nervous system and how is it affected by your training, recovery, and nutrition? How can you tell if your CNS is in need of recovery/repair?

42:03 - In a cut, I keep my protein high and lift consistently. So when trying to put on more muscle, do I change my style of strength training or keep it the same and just go with the extra energy and add weight to the bar?

45:12 - I was wondering though if I carb cycle during a cut (I like doing 5 low carb days and 2 high carb days, usually adding 50 g carbs on high carb days) would you suggest also taking a refeed day every couple weeks during the cut where calories would be closer to maintenance? If so, should I cut out my high carbs days that week? Thanks

49:39 - I’m a recovering cardio bunny. I used to swim and run. I trained for a marathon and was one of the lucky ones that gained weight while training. Since my marathon I’ve had two kids and now have a fat loss goal that I would like to eventually lead to build muscle. I’m learning a lot about strength training and have learned that cardio can really mess with your metabolism and isn’t the best for fat loss goals. My husband wants me to train with him for a run/swim race and I’m wondering if I can train for that with a balance of strength training and not mess with my metabolism. My current training is 4-5 days a week of circuit training and strength. My only current cardio is walking 10-13k steps a day. I’ve been in a cut for 12 weeks. I’m planning to go up to maintenance during the holidays and then cutting again in January for 10-12 weeks before a slow reverse up to maintenance. The race is this summer and it’s nothing crazy, 1.2 mile swim and 6 mile run. If I do the race, I’d like to start training in January or February since I haven’t done cardio in a while and I’d probably set some time goals. What are your thoughts on adding cardio into training during a fat loss phase?

55:04 - Race day/week nutrition and training… do you change it up? I’m currently reversing and wondering if I should add extra calories that week. (I’m in the army and it’s actually not a race, it’s my PT test - push ups, sit ups, 2 mile run)

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THINGS MENTIONED: - Supplement Guide - Ask Boom Boom - Instagram Content -

Ep. 337 - Jordan Dugger: Flow State of Mind Nov 06, 2019

Show notes

Today's guest is Jordan Dugger, podcast co-host (with his wife, Erin Dimond) of the Flow State of Mind Podcast. We dove into A LOT of topics in this one... his journey from troubled youth to successful entrepreneur, battling mental illness and drug abuse, his very successful bodybuilding season, coaching beginners vs. advanced lifters/dieters, coaching strategies, building a healthy relationship, and so much more...

Follow Jordan on instagram @duggaesthetics and if you're an online coach, check out his free download HERE.

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Timestamps:

5:00 - Jordan's story before fitness and how it led him into coaching

15:10 - “Troubled into success”

16:50 - Jordans advice to people to

19:25 - When Jordan had to Audit his surroundings and life to figure things out

26:05 - Lessons Jordan has learned from working with wife

29:40 - Jordan’s struggles with being able to be coached and being open minded

34:10 - Tips, advice, and insights you’ve taken from mentors or learned along the way, to stay successful in all areas of life?

37:20 - Rundown of Jordans latest prep

39:55 - How being on a higher carb approach while in a deficit, allowed Jordan to stay more full and keep training harder.

41:36 - What training looked like throughout the prep.

43:20 - Jordans reason for not going the route of not keeping volume high during prep.

46:25 - How much flexibility did you allow yourself with the diet inside the prep?

48:30 - What are the main differences you see here when it comes to training?

51:45 - The importance of clients having fun while working out

56:00 - What are the main differences you see with nutrition with beginner and advanced lifters?

57:40 - When do things become more “advanced” for beginners? What gives you the green light to take clients through advanced strategies that go beyond just calories, and what are those?

1:00:20 - Did you see differences in your others or your prep in fasting glucose in the morning just based on stress at all or just purely with food?

1:04:50 - What has helped Jordan gain so much awareness

1:06:15 - Favorite training split

1:07:20 - Favorite Music to listen to while lifting

1:08:17 - Favorite podcast

1:09:13 - Favorite Joe rogan podcast episode

1:09:45 - Current book reading and favorite book ever

1:10:45 - Favorite place want to travel to and Favorite place traveled to

1:11:55 - Any person dead or alive to sit down and have a conversation with

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Top 4 Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

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Join T

Ep. 336: Optimizing A Vegan Diet Nov 04, 2019

Show notes

Today, I dive into how to optimize a vegan diet for body composition and performance!

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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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Things Mentioned:

- Joe Rogan Podcast: The Great Debate

- How To Get Jacked As A Vegan (BLOG)

- Stronger By Science Podcast: Game Changers Review

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

www.boomboomperformance.com/links

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

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

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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. 335: Q&A - The Game Changers Documentary, Programming Refeeds and Carb Cycling, and More.... Nov 01, 2019

Show notes

Q&A episode brought to you by Creapure and The Elite. Today, I give you my blunt and honest thoughts about The Game Changer's Documentary, some big updates at BBP, and then dive into some application based questions.

Join The Private FB Group Community! RIGHT HERE.

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Timestamps:

1:10 - Caroline’s journey from crossfit to bikini athlete

3:48 - The ultimate evidence based supplement guide

7:27 - New Boom Boom Performance Website

10:40 - Updates inside the elite training systems

15:40 - My thoughts on The Game Changers documentary

25:15 - I will be undergoing arthroscopic shoulder repair surgery and will be in a sling for 6 weeks. During my recovery I am going to be very limited in my ability to resistance train. What exercises would you suggest that I can do safely to maintain my muscle mass as much as possible during those 6 weeks? Also, do you have any suggestions on how to adjust my macros while recovering?

32:50 - Determining your MRV & MEV?

38:20 - Refeeds, how often is too often? What’s the difference between refeeds and just simply calorie/macro cycling? Should the focus be on upping overall calories in the form of protein, carbs, or fat? Does it matter?

49:10 - I stopped doing crossfit last year and went to bodybuilding, but I miss the crossfit community and want to incorporate it back. Would 1-2x CF per week and 3-4x bodybuilding per week be an okay mix? I’m currently doing 1-2x run/tennis days and 3-4x bodybuilding.

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TOPICS MENTIONED:

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

www.boomboomperformance.com/links

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

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

To Apply For Coaching With Boom Boom Performance, visit – http://boomboomperformance.com/online-coaching/#sign-up

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YouTube -

Ep. 334 - Christopher Barakat - Body Recomposition Oct 30, 2019

Show notes

Today's guest is my good friend, Christopher Barakat. Chris recently dropped a very influential muscle hypertrophy study into the research world and is releasing a book with Jeff Nippard called "The Ultimate Guide To Body Recomposition" (Get it RIGHT HERE).

Not only does Chris do my own personal nutrition, but he's one of the smartest upcoming researchers in the training and nutrition space. So it's an honor to work with him, call him a close friend, and to bring him on the how.

Follow him on instagram @christopher.barakat, check out his new site School of Gainz, and read his research study RIGHT HERE.

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Timestamps:

3:35 - Chris talking about his recent research study

8:15 - Where in the body can you apply the research from the study.

14:10 - How you can use this study to get easy gains with less volume and better recovery

18:00 - Biggest issue with volume research and what can be improved.

25:25 - Details on Recomposition project with Jeff Nippard

27:37 - Why people think body recomposition is impossible.

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

www.boomboomperformance.com/links

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

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

To Apply For Coaching With Boom Boom Performance, visit – http://boomboomperformance.com/online-coaching/#sign-up

Social Links:

Blog – www.boomboomperformance.com

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

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Email – info@boomboomperformance.com

Ep. 333: Coach Caroline's Journey: CrossFit To Bikini Comp Oct 28, 2019

Show notes

This is "Meet The Team Part 1" - the first episode, of 3, where I'm bringing the BBP coaches on air to tell their stories and have a coaching conversation with me, so YOU can get to know them and learn directly from them. This episode, is with Coach Caroline. Find her on instagram @carolineofenstein_bbp Join The Private FB Group Community! RIGHT HERE. ---- Timestamps:

6:25 - Carolines Journey over the past 2 years.

15:10 - Caroline chasing hypertrophy and not focusing on the scale.

20:25 - What was the difference between the cut for a photo shoot and for the bikini comp?

24:30 - Caroline explaining timeline of each phase of prep for photoshoot

29:20 - What has the reverse diet been like since the bikini comp ended?

39:35 - Future plans and Focus for Caroline.

47:50 - What Caroline has taken away from the bikini competition to help her be a better coach.

54:15 - Where to find Caroline and all of her content

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

www.boomboomperformance.com/links

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

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

To Apply For Coaching With Boom Boom Performance, visit – http://boomboomperformance.com/online-coaching/#sign-up

Social Links:

Blog – www.boomboomperformance.com

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

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

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Email – info@boomboomperformance.com

Ep. 332: Q&A: Lower Back Pain, Sex Before Performance, Cellulite, and More! Oct 25, 2019

Show notes

Another rapid fire Q&A brought to you by Creapure and The Boom Boom Elite!

Join The Private FB Group Community! RIGHT HERE.

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Timestamps:

2:35 - 1) How do you measure success in a (lean) bulk -besides progress in the gym of course. (especially if the person is afraid of gaining weight)

8:24 - 2) You recently said that you prefer building muscle and strength at maintenance calories. Is this possible for everyone? Can you do something like a pro & con of trying to gain muscle & strength at maintenance calories vs. at a small surplus?

13:15 - 3) I've got a client with sciatica pain. Can I somehow help her with not being a doctor?

I want her to lower her stress level because I think it's somehow stress-induced. But is there something physical she can do? Some stretches, some exercises, or even some supplements, etc.?

17:30 - When implementing regular diet breaks during a fat loss phase, what is the best way to periodize training during that week? Should training remain constant including cardio, take out cardio but push hard with weight training since you have extra calories, or use it as a deload week?

21:40 - Is there any evidence behind the whole "no sex for peak performance" myth?

24:47 - If my compound lifts are very challenging at a particular weight, should I stay at that weight the next week or continue adding weight?

28:24 - Could you respond to Stacy Sim’s Ted talk about female physiology as it relates to nutrition and exercise?

31:02 - Tidying up cellulite around glutes and upper hamstrings for competitors? Nutrition/training protocols/tips?

33:30 - Have 50lbs to lose, I’ve dedicated 3+ months to dieting (w/ refeeds), stuck current weight (hit a plateau)... time to maintain? What should I do?

37:06 - Biggest frustrations you experience as a coach and what you wish your clients knew?

39:30 - What’s your recommended strength training program style for muscle toning?

46:00 - Should you pull back on calories during a deload week? (I’m currently eating at maintenance)

47:20 - When starting to count macros using MFP my goal was set at 1400 based on the app. Recently I did a personal macro consult and I was recommended to go to 1647. Im new to the idea of phases such as a cut/deficit/maintenance. Should I be increasing my macros based on the consult or stick to the lower number? How do I determine what phase (cut/deficit/maintenance etc.) I should be in. Goal is to build muscle to drop inches and fat.

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Things Mentioned: - F.I.T. - Functional Muscle - The Elite - Free Coaching Strategy Call ----

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

www.boomboomperformance.com/links

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

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

To Apply For Coaching With Boom Boom Performance, visit – http://boomboomperformance.com/online-coac

Ep. 331: Krista Scott-Dixon of Precision Nutrition - Ending The Cycle of Over-Eating Oct 23, 2019

Show notes

Krista Scott-Dixon, PhD and the Designer of Curriculum at Precision Nutrition, comes on the show to deep dive into nutrition coaching with me. We discuss over-eating and why we as humans struggle with ending the vicious cycle, how to build sustainable nutrition habits, what genetic testing can do for us (and the results we see), and so much more. This was an unbelievable discussion! Follow her at @Stumptious and PN @precisionnutrition Join The Private FB Group Community! RIGHT HERE. ---- Timestamps:

4:30 - Who is Krista Scott Dixion

5:25- What started Krista into Nutrition

8:50 - How did the evolution of your relationship with Precision Nutrition get started?

12:40 - Krista explaining all aspects of over eating.

16:40 - What are some main reasons for over eating?

20:50 - How ITFYM can lead to over eating.

29:05 - Using Macros as an educational tool and not a diet.

37:30 - Specific Lifestyle, Environmental, or Stress Management habits that can help with over eating.

46:45 - Importance and understanding genetics. How it relates and plays a role in weight loss

57:20 - Top 3 ways Krista sees people mess up their nutrition

1:05:35 - Where you can find Krista and all of her and Precision Nutrition content

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THINGS MENTIONED: - Precision Nutrition - Genetics Testing (E-Book) - Why Me Want Eat (Book) - Nutrition Coaching ----

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

www.boomboomperformance.com/links

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

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

To Apply For Coaching With Boom Boom Performance, visit – http://boomboomperformance.com/online-coaching/#sign-up

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

Ep. 330: 21 Program Design Hacks Pt.2 Oct 21, 2019

Show notes

Today, we finish the 21 program design hacks! If you haven't listened to episode 327 yet, make sure you do - where I break down the first half of these training hacks for you.

Join The Private FB Group Community! RIGHT HERE.

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Timestamps:

7:15 - MYO-REP SETS

12:10. -REST PAUSE SETS

14:40 - MECHANICAL DROP SETS

21:05- PARTIAL RANGE DROP SETS

23:55 - VARIABLE RESISTANCE CONTINUED SETS

26:08 - SPEED + HYPERTROPHY SUPER-SETS1

29:15 - ANTAGONISTIC SUPER-SETS

32:35 - GIANT SETS

36:00 - BIG AND BORING – 6×6, 8×8, OR 10×10

37:30 - “85 FOR 25”

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

www.boomboomperformance.com/links

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

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

To Apply For Coaching With Boom Boom Performance, visit – http://boomboomperformance.com/online-coaching/#sign-up

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

Ep. 329: Boom Boom Performance HQ, Gym Playlists, Best Books Ever, and More... Oct 18, 2019

Show notes

Today we had some "out of the norm questions"... but it made for a great show!

Check out my post about the new BBP HQ, RIGHT HERE.

Go visit our sponsor's site, Creapure, to find the best creatine on the market!

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Timestamps:

2:30 - BoomBoom Performance Headquarters

12:05 - I am a 26 year old male who is 5ft9in 166 pounds (roughly 11% bf). My current goal is to add some more muscle mass. I am a personal trainer with a good amount of training experience.

Currently I am consuming 2670 kcals per day. 180g protein, 321g carbs, 74g fat. I am training 4 days per week with the current split- day 1- back/ quads. Day 2- shoulders/tris day3- off. Day 4- chest/glutes/hamstrings. Day 5- shoulders/back/bis. Day 6&7 off.

Do you think this plan is in accordance to my goal of gaining size? Thanks

16:30 - I hired a macro coach that set me at 1335 cals for 8 weeks, while working out with weights 6 days a week for 30-40 mins. I went from 137lbs at the start on Monday to 134 Wednesday that week. Over the next 5 weeks I went down to 129. This was rather lean for me at 5’6”. I was tired but wired, sleeping less and less each week. By the end of 5 wks I had double pneumonia and mono....I was done. I had to stop working out and dieting for about 3-4 wks. Once I started to feel better I went back to dieting and exercising. I lost my cycle, started seeing acne and began losing a lot of hair. I also started binging, and subsequently became 33% of the 95% that regain weight, plus. My cycle has come back and the hair loss is slowing down, I believe due to the overall weekly calories being so high with the binges. I’m floating between 140-144lbs— this is not where I want to be.

My plan is to diligently monitor myself at 1950 for 2 weeks to see where I’m at for maintenance. Im starting at 1950 as a mid between the calculations you mentioned. Hopefully this ends the binges. Once I have good data Then I want to toggle between a small deficit and maintenance for a month and then re adjust depending on the situation.

In your experience how long does it usually take for this to even out, I know everyone is different, but on average? Should I go longer at a “maintenance”to make sure every gets back to good for a while?

26:30 - What advice would you give to someone who (up until recently) worked an active job in retail who later transitioned into a sedentary desk job? Still trying to get 10k steps a day, track macros and lift weights 5-6x a week.

How can someone prevent gaining a ton of weight when it's inevitable that you’ll be less active than before?

28:55 - What advice do you give to petite and short females for tracking macros during a cut? (I have been impressively consistent in the last 12 weeks on ~1450 calories 150C/140P/30F, losing less than half a pound each week, if at all. I am 5’2 and 130-132lbs. I feel like 1400 is so low but I also think I can go lower if needed. What is your opinion on fat loss and cutting for small females?)

34:00 - What would surprise us from your workout playlist?

38:40 - My question is would you ever consider supplementing your little girls diet with creatine?

41:45 -I’m dealing with a knee injury currently & want to focus on specifically building up my arms & shoulders while I let the knee heal up. I don’t want to lose too much strength in my chest & back during this time though. My current lifting window is small, so I’ve been doing a lot of compound movements up to this point. What would be the best approach to hit the arms for some size?

Do you have a program specifically for this already?

47:45 - If we can reverse up to create a new maintenance for ourselves, could we technically diet down to create a lower set point, and therefore be able t

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