Choose Hard with Cody McBroom

Latest Episodes:

Ep. 328: Alex Bush - Truly Individualized Coaching Oct 16, 2019

Show notes

Today we have the second coach inside Physique Development, Alex Bush, stop by and really just have a down to earth, casual, coaching conversation with me. We cover a range of topics, all within the walls of individualized coaching.

Check Alex out on instagram over at @alexbush

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Timestamps:

4:58 - When it all started for Alex. Training, coaching, etc…

8:40 - What keeps Alex patient

10:55 - How do you elevate the anatomy of personal development to the next level?

14:00 - Certification Recommendations for new coaches

16:00 - Alex’s philosophy on program design

17:35 - How long is the process of trying to determine a clients program.

19:35 - How important is volume to exercise selection/execution.

25:00 - How long Alex has a typical client follow a program

27:50 - How important it is for a client to follow more than 1 cycle of a program

29:45 - What changes in programming with Female lifters

32:30 - How big of an influence is exercise selection in Alex programming

34:00 - Alex’s take on promoting maintenance and lean gain phases for Women.

37:00 - How long should someone maintain after a deficit.

40:40 - What is Alex overview of periodizing a persons diet

42:25 - How similar are lifestyle vs physique clients from theoretical perspective

45:20 - How and when can you determine if a High Carb or Low Carb diet is effective.

51:35 - Alex explaining his personal experience with competition preparation.

55:20 - Alex opinion on “Bro food diet” and ITFYM (If It Fits Your Macros)

56:50 - What is the biggest thing that Alex feels is missing in the coaching industry.

58:45 - What the biggest thing Alex sees that clients are misunderstanding or missing

1:01:35 - Where you can find Alex and all of his content.

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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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Social Links:

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Email – info@boomboomperformance.com

Ep. 327: 21 Program Design Hacks To End Training Boredom (Pt.1) Oct 14, 2019

Show notes

Today, we're going to spice up your training! The reality of evidence based training, is that progressive overload leads to success. So whatever route you take to accomplish that, you're going to see success. However, even though many of the "hacks" I'll share today are NOT science based or proven to work by research... they will indirectly improve your success in the gym. Because an average program with linear progressions... well... can be boring as hell, to say the least. So use these hacks, get motivated to train, and get excited to GRIND in the gym again! THAT is what leads to results.

Join The Private FB Group Community! RIGHT HERE.

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11:15 - WORK TO 3RM, THEN 1-2 DROP SETS OF 8-12 REPS

15:53 - 1-6 CONTRAST SETS

19:50 - Pyramid Training (Light - Heavy)

22:20 - Reverse Pyramid Training (Heavy - Light)

24:14 - Strength Wave Loading - 3/2/1 Or 5/3/1

26:58 - Hypertrophy Wave Loading - 7/5/3 or 8/6/4

30:25 - Weekly Undulated Straight Sets

36:33 - Strength Circuit

43:17 - EMOM’s. - Every minute on the minute

48:15 - Sadiv Sets (12 Min EDT)

52:40 - Cluster Sets

---- THINGS MENTIONED: - 21 Rep Schemes To End Training Boredom (Blog) - Christian Thibaudeau Podcast 1 - Christian Thibaudeau Podcast 2 - The Boom Elite Training Membership ----

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. 326: Q&A: Dieting During Holidays, Carb Backloading, Eating Liver, and More... Oct 11, 2019

Show notes

Rapid fire Q&A! Brought to you by our friends at Creapure© and The Boom Boom Elite, Training Membership Site.

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Timestamps:

(5:55) - Do you think that we all have a set weight where we’re most genetically comfortable at?

(16:10) - What are your thoughts on body types, especially endomorphs? Do you think there is validity in the idea that they have slower metabolisms, insulin resistance, and might need to be lower carb/higher fat compared to an ecto/meso?

(20:55) - I work a 9-5 desk job, workout every day for about an hour and am also training for a marathon. I usually eat between 1400-1600 calories per day but my question is is how do i know how much is enough?

(25:15) - What do you think about taking time away from Hypertrophy training to “resensitize” the body?

(33:40) - Where should my calories be for body recomp? Maintenance, cycling, higher on training days, etc?

(36:25) - I’m a female, 25 years old, 108 lb, in a reverse diet. I’ve been weighing myself daily and for the past week my weight has spiked up to 110-111 lbs. this spike up has happened before but never lasts this long. I have felt ‘heavy/bloated’ as well. It may be water retention, hormones, monthly period, etc. i track my calories diligently everyday and train 4-6 days a week. I don’t believe I’ve hit my maintenance calories yet because I still have mental food cravings and increased hunger about every two days. I just wanted to get your professional opinion on this spike up. What would you do in my situation?

(40:15) - How should a college football player structure in season nutrition?

(46:20) - Why am I so hungry on rest days? I have one rest day a week and I am starving all day, much hungrier than heavy WOD days, thoughts?

(47:40) - What are your thoughts on these new vitamin patches? I have digestive issues with many vitamins and these look like a great alternative, yet do they work?

(48:45) - What’s your opinion on the liver hype?

(50:55) - How do you recommend navigating the holiday season in a cut? From a periodization standpoint

(52:55) - Nervous to try a bulk. How do you best ensure that muscle is built, not fat?

(54:05) - Is there a difference if you try to hit daily macros or weekly macros?

(56:30) - Carb front or back loading? Which one for what kind of scenario?

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THINGS MENTIONS:

- Nutrition Coaching Application

- Nutrition Hierarchy (Free Ebook)

- Jenn Ryan Podcast

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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

Ep. 325: Jenn Ryan - Coaching The Female Athlete Oct 09, 2019

Show notes

Today, I have one of my personal mentor clients on the podcast - for the first time ever! Jenn Ryan stops by and we dive deep into what it actually takes to successfully coach a female athlete.

Jenn Ryan was a full time nurse, turned into CrossFit Games Athlete and Full Time Nutrition Coach. She works with CrossFit Games Athletes (Lauren Fisher, amongst others), Recreational Athletes, General Population, and many inside Invictus. She's WALKS THE WALK! And today we dive into what that looks like.

Check her out on instagram @jenn__ryan

TIMESTAMPS

(4:05) - Who is Jen Ryan

(8:00) - What motivates Jen to be such a go giver.

(15:10) - Jens athletic career. How and Why it has evolved.

(21:50) - Was there a turning point in your Crossfit career? If so, what was it?

(26:30) - What are the biggest mistakes you see with dietary protocols inside all kinds of athletes?

(29:55) - What Jen does when someone approaches and wants weight loss but are a Crossfit athlete.

(34:10) - Does Jen use other ways to create weight loss other than performance?

(36:30) - What does nutrition look like for a Crossfit games athlete?

(42:15) - What things to do you have athletes do when knowing the competition is close to happening.

(44:50) - How Jen Periodizes Athletes diets and calories

(48:35) - Does Digestive Health come into play into Jens coaching

(53:35) - Jen using carb cycling with athletes training. Ever drop carbs for any reason?

(57:20) - Jens top 3 to 5 principles that someone should look for in a good coach.

(1:06:10) - Where you can find Jen 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/

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

Email – info@boomboomperformance.com

Ep.324: The Ultimate Protein Guide (Everything You Need To Know) Oct 07, 2019

Show notes

Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by the general population. Protein is a topic I get asked about every single week by followers on instagram or via email for the podcast and in all honesty, it’s actually one of my favorite topics because it’s probably the most an important macronutrient, so it's easy to talk about.

Which is what you're getting in today's podcast! A complete breakdown of what protein is, why you need higher amounts of it, when to adjust up or down, and so much more….

Join The Private FB Group Community! RIGHT HERE.

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THINGS MENTIONED:

- The Ultimate Protein Guide (Blog)

- Podcast on Carbs

- Nutrition Hierarchy (Free Download)

- JISSN Protein Research

- How To Get Jacked as a Vegan (Blog)

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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. 323: Q&A - Reaching Your Genetic Potential, Carb Cycling, and Macronutrient Talk Oct 04, 2019

Show notes

Today's Q&A is brought to you by our sponsors Creapure (the World's Purest Creatine Monohydrate) and The Boom Boom Elite (Our Training Membership Site, Where You Get Access to Expert Programming Every Day and Exclusive Content.

Join The Private FB Group Community! RIGHT HERE.

Timestamps:

2:40 - I am 5'2'' and started off around 98lbs. Since increasing my macros and adjusting my training, I am now sitting around 102-103. The goal is to get me up to around 110 so that I can cut at a healthy weight and get my calories high enough to do so with the goal of ultimately competing in a bikini show in the spring of 2020. 110 seems like a lot of weight! What are your thoughts on this?

8:40 - I have been counting macros for a little over a year and love it. It has brought me so much freedom and enjoyment to my fitness journey. I am very very active I spin quite a few days a week and strength train several days as well. I weigh about 108-110 and am 5'4. My question would be in regards to daily calorie intake I currently intake about 1500-1650 and my macros are roughly 45% protein 30% carb and 25% fat? Does this sound good for maintenance or should I increase? Which macro would be the best to increase?

13:55 - Can you discuss a natural lifters genetic potential for gaining muscle?

19:15. -What’s your take on carb cycling. Generally speaking. Is there any real validity to it for women who aren’t working towards anything specific. Just fat loss and more muscle tone.

26:35. - Best advice for tips on trying to lift heavy without having a spotter. Trying to push the last few reps while lifting solo in the gym gets difficult with certain lifts like squats & bench. I feel like I have 2-3 more in the tank, but I have to back off vs getting stuck in the hole.

29:20 - When you go to maintenance from a deficit do you ease into it like a reverse diet? Or do you go straight to maintenance without delay?

33:30 - When implementing a 48 hour refeed, should I continue to exercise as I would normally?

36:20 - Do you have any advice on transitioning from being with a coach to not having one and how to maintain a sort of “self accountability”?

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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.boomboomperformance.com/links

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

Check out all of our e-books by visiting

Ep. 322: Maximizing Recovery with Dr. James Hoffmann of Renaissance Periodization Oct 02, 2019

Show notes

Today we're giving you a throw back, going back over 100 episodes to pull out one of my favorite podcasts to date - also one of the most informative. In this episode, we have Renaissance Periodization's very own, Dr. James Hoffmann. James is the lead author in the book "Recovering From Training" which is by far the most comprehensive and straight forward guide on recovering.

In this podcast, you'll hear us go into each and every chapter of the book - covering the hierarchy of recovery, so that you can make the most out of your training. Follow James on instagram @rpdrjames

TIMESTAMPS

(5:35) - How Did You Start Or Get Into RP (Renaissance Periodization)?

(7:39) - What Made RP Decide To Dig Into Recovery?

(11:35) - What Exactly Is Fatigue? What Signs And Symptoms Should Someone Look For To Know They Need To Focus On Recovery?

(15:47) - What Is Your Opinion On Over Training?

(23:00) - How Do You Find Where Your Volume Spectrum Is Personally? Do You See A Huge Variance In People?

(28:35) - How Do We Make Sure We Are Still Maintaining Muscle Everywhere Else, While Specializing In "Arms" For A Phase

(31:54) - If Someone Is Planning On Going Into A Mass Phase, Do You Guys Typically Recommend Muscle Specialization Or Just A Balanced Approach?

(34:39) - Hierarchy #1 - Breakdown Of Primary Recovery Hierarchy

(40:43) - Could You Define Passive Recovery And Explain Each Stage Of The Pyramid?

(47:47) - Do You Believe That You Can Still Quantify Relaxation With Having Stimulants From Light, Electronics, Etc?

(49:69) Hierarchy # 2 - Breakdown Of Active Recovery Hierarchy

(57:59) - Do You Find That Active Recovery Hierarchy Is More Intuitive?

(1:00:35) - Hierarchy #3 - Breakdown Of Nutrition Hierarchy For Recovery

(1:04:50) - Hierarchy #4 - Breakdown Of Therapeutic And Supplemental Hierarchy

(1:14:15) - Where Can Listeners Find You And Find Your Content?

THINGS MENTIONED:

> The RP Recovery Book

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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. 321: 7 Reasons To Hire A Fitness and Nutrition Coach Sep 30, 2019

Show notes

Coaching is something I not only heavily believe in, but it's something I've always invested in. I've always had a coach and it's why I'm so passionate about being a BETTER coach, for all our clients. Today, I dive into 7 specific advantages to having a coach on your side.

Topics Covered:

Systems
Accountability
Consistency
Education
Empathy
Application
Giving

THINGS 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://bit.ly/Coaching-Pod

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. 320: Q&A - Sustaining A Lean Physique, Ice Baths, From Cut To Reverse Diet, & More... Sep 27, 2019

Show notes

This was a rapid fire Q&A where I dove in to A LOT of amazing questions!

Make sure you join the Facebook Group before September is up!

Topics Covered:

4:35 - Is it possible to hit a point in your lifting where you truly max out despite continuing to train at it? Specifically I am talking about my back squat, it’s been over two years and my back squat PR won’t move. I back squat often, I train variations like paused back squats, low volume, high volume, I worked on my glute strength and activation, strengthened my hamstrings, worked on bracing...I feel like I’ve done all the things and while my PR has improved as far as coming up out of it faster I feel like I’ve hit a wall. Please tell me I have not reached my true potential?

10:45 - Training - What approach would you suggest to build up hamstrings & glutes for someone who sits a lot for their job? Seems like whenever I try to do squats I’m wrecked for days.

17:35 - Nutrition - Are you putting out any other recipe books in the future?

19:25 - Supplement - At what point would using adaptogens be recommended vs just reducing stress?

21:25 - Random - If you could only drink one coffee for the rest of your life what would it be & how would it be prepared?

23:22 - What are your current physique goals?

28:30 - When is it safe to actively lose fat after you recovered from hypothalamic amenorrhea that lasted years rather than months? What is the safest way to lose some of the weight you had to gain to get your period back providing there’s no deadlines and no performance goals?

32:23 - Proper way of measuring vegetables like squash which has hit amounts of water prior to cooking and is soggy when cooked. Weight changes so it is a bit confusing to be accurate

35:54 - Ok, so I want to tackle a marathon during my 35th year of life, so, January sometime. If so , I want to challenge my bod to do an ultramarathon, relays, maybe a hike to Machu Picchu. Best training plan you have and best way to avoid overuse injuries along the way?

38:10 - I would like to know your opinion on power naps. Are they beneficial after a rough or short night? Or does it hinder your sleep in the evening?

40:00 - Recommendations on lifting for endurance athletes

42:35 - How would you personally go about trying to maintain as close to your recent photoshoot physique as you could?

46:35 - When coming out of a cutting phase and starting a reverse diet, how many cals would you recommend to increase each week to minimize fat gain?

50:07 - Are cold showers every day / ice baths / /cold packs etc. beneficial for someone who's almost always freezing in the cold months ? Is it also beneficial if that's because of thyroid problem?

52:15 - Best approach for an underweight man to build muscle and strength? I feel like the usual recommendation with 100-200 calories surplus per day is way to low to see any noticeable progress

55:25 - I’d like to hear you talk about how the nutrition coaching process works for your team please. Philosophy, how check-ins work, how you pair a client with a coach, etc. thanks!

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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

Ep.319 Dr. Jordan Shallow - The Muscle Doc (Pre-Script, RX'D Radio, Muscle Camps) Sep 25, 2019

Show notes

Today's guest is the one and only, Dr. Jordan Shallow. Jordan is changing the way chiropractic care and powerlifting (both opposites, until now) are looked at inside the fitness industry and he's blowing up, because of it.

He's a wealth of knowledge, unbelievably humble, always ready to give more value, and truly the definition of a passion-driven-hustler. Can't say enough great things about Jordan and am excited for you guys to listen to the podcast.

Check out Jordan on instagram @the_muscle_doc and all that he offers over at www.pre-script.com

TIMESTAMPS:

6:00 - How and why’d you go down this path? Movement and function, meets max strength.

14:25 - How to balance stress?

19:40 - Biggest mistakes seen in coaches’ program design

25:30 - Is it better to do more volume with hypertrophy?

29:30 - How much exercise selection plays a role from a variation stand point.

34:20 - Breaking down the 3 pillars of strength and the philosophy. Mobility, Stability, and Strength.

41:00 - How long do you prepare before a workout?

50:20 - What are the next steps for you and your vision?

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