Choose Hard with Cody McBroom

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Things Mentioned:

- Part 1

- Part 2

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Ep. 297: Q&A - Weed and Body Comp, Determining MRV, Building Muscle in a Reverse Diet, and More... Aug 02, 2019

Show notes

Today’s Q&A Podcast is brought to you by The Boom Boom Elite! The ONLY membership site that provides periodized, result-based, training programs EVERY single day AND educates you on how they’re built. To get access to programs, coaching, and the Elite Community – CLICK HERE NOW.

TIMESTAMPS:

2:20 - Testing MRV without prior history of volume in training?

20:15 - can you build muscle while reverse dieting from a hormonal standpoint? I know that you should lower the training impact but what if training stays the same, calories go up and the client feels better? Do also more advanced lifters can build muscle in this scenario or is it mostly fat gain, water retention and/or hormonal restoration?

28:45- My maintenance calories are around 2500, and I spent 12 months in a reverse diet. Im at 17% Still have between 5-10kg to lose. My question is after the show - would I need to do a gradual reverse to maintain a shredded but not stage lean physique? Or can I jump back to maintenance calories because it's not a super long prep?

35:45 - I’m 21, 6’2 165lb and looking to build muscle as quick as possible. I’m currently aware of several studies that show greater insulin resistance when being in a caloric surplus for more than a few weeks. Would you recommend doing short bulks (1-2 weeks) with a few days of caloric deficit to reset insulin sensitivity and gain muscle faster?

40:15- I am 115 lbs and drink 2.5-3L. Usually water intake is based on half your weight in ounces but I have two questions: 1)can decaf herbal tea count as water intake? 2)if I am having a tough day/I am bored at work I usually drink more cups of black or caffeinated teas should I up my water intake on those days? I don’t drink coffee.

Does it all just boil down to the pee test?

42:25 - How do you know when and what to change your macros to?

47:25 - What are the negative side effects of cannabis (if any) for an avid lifter?

52:50 - What do you do when you fall off your diet…? Drop cals next day, fast, etc… or just get back to normal?

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Things Mentioned:

Ep. 296: Personal Development with Josiah Novak Jul 31, 2019

Show notes

Today’s episode is with my good friend and fellow coach, Josiah Novak - owner of The True Transformation. We dive DEEP into our personal anecdotes on personal development, hardship, and success.

Follow Josiah on instagram @josiahfitness

TIMESTAMPS:

5:15 - Biggest Lessons learned before getting into fitness

9:25 - The shift that helped Josiah find his ONE THING and WHY

16:35 - Why you should be a risk taker

29:00 - Is enduring the pain worth it to make a transformation?

37:20 - After Trials and Tribulations, How Josiah keeps coming up on top

50:00 - Josiah’s injury and The takeaways from all the positive things he has been doing recently

58:25 - 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?

1:03:45 - Where to find Josiah and all of his content.

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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:

- My Episode on Josiah’s Podcast

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Things Mentioned:

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 -

Ep. 295: Individual Training Design Pt.2 (Volume, Intensity, Frequency) Jul 29, 2019

Show notes

This is part 2 of the 6-part ‘Individual Training Design’ Series! Today we dive deep into Volume, Intensity, and Frequency - which are debatable the most important aspects of building a training program. Their focus dictates the direction of your aesthetic results and today I show you exactly why and how.

Tune in every Monday for the next 5 weeks, to fully understand what it takes to master your training program designs for effective training!

Watch this on youtube, here: https://www.youtube.com/watch?v=0hVtu1dfdf

Get Your Free Copy of The Nutrition Hierarchy, HERE

Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

- Muscle and Strength Pyramids

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Things Mentioned:

- RP's Hypertrophy Volume Hub

- Nutrition For Fat Loss Series

- Volume Study 1

- Volume Study 2

- Volume Research Review

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

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. 294: Q&A - Eating For Your DNA, Fasting For Females, Hybrid Training, & More... Jul 26, 2019

Show notes

Grab your copy of The Completely Updated and Revamped Version of The Nutrition Hierarchy, FREE, Right Now: https://bbp.securechkout.com/nutritional-hierarchy

TODAY’S QUESTIONS:

6:55 - I have been strength training for 3-4 years, currently competing in amateur powerlifting. (I’m a female). I have dieted down about 15-17 pounds for my competition. (Have kept strength, had some new PR-s on the diet). After the competition I will have a 3 month period where I would like to improve muscle mass, as well as improve my strength for the nationals. What approach do you advise me to take? I have thought like having one week rest after competition and then will have high volume phase 4-6 weeks, where I slowly raise calories and focus on the hypertrophy. Later I would do some hybrid mix, on the focus in strength. I need to keep my weight same, as I want to fit in to the same category as I am competing now. What do you suggest on calorie intake and programming? Would this approach work? (Hybrid has previously worked really well, but I would like to know whether it is a good method or not.)

26:35 - I started a low calories phase about two weeks ago in an attempt to lose some weight. For reference, only trying to lose the last 5lbs and eating around 1550 calories a day which is about a 300 calorie deficit for me. Don’t feel hungry. Getting at least 1g protein/pound. Drinking at least 2 liters of water daily. Working out. Not drinking caffeine late. So all my sleep hygiene stuff is on point. But sleep has gone to shit. Can’t get more than 4 hours since the calorie deficit started 2 weeks ago. Do you see this often with clients? Any tips to improve?

34:10 - Thoughts on IF for female clients older than 60 years old?

39:20 - I had a restrictive eating disorder for about 2 years, and got out of it for about a year ago. Lifting helped me a lot, but nutrition is still difficult for me. I am eating about 200 calories per day, lifting 7 times a week (2 days are mostly mobility and recruitment pattern training). One day cardio. About 20,000 steps a day due to an active job. Do you have any recommendations on my macros and calories? Would I get better results if I ate more. 70kgs, 185cm tall, 22 year old male.

45:40 - If I’m about to begin working a job where my sleep for about 3 nights out of the week will consist mostly of a few hours of intermittent sleep should I heavily adjust training volume to account for suboptimal recovery? Do you think strength and hypertrophy gains are still possible given the limited recovery assuming nutrition is dialed in?

49:05 - Is intermittent fasting another diet tool for calorie restriction or is there some magic in the fasting window? If calories in vs calories out dictates weight loss or gain then it shouldn’t matter if I fast for 16 hours if I go and eat 500 calories above my surplus in the feed window right?

50:47 - Is 20-25 sets per muscle group per week the sweet spot for hypertrophy and strength gains in an intermediate to advanced lifter?

54:20 - there any true science to eating for your DNA? What are your thoughts? Client of mine saw that there are those DNA tests that are supposed to tell you what to avoid and what to eat.. Part of your genetic makeup, and asked if they are true or BS.

58:45 - A nutritionist told me that protein interrupts the body’s natural sleep cycle, so you’d want higher protein in the morning and lower protein in the evening and that carbs give fuel for the sleep cycle to work so you’d want a high carb meal in the evening… thoughts?

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Learn How We Coach: Read This Case Study Article

Top 4 Episodes:

Ep. 293: Dr. Amy Bender - Sleep Requirements For Performance Jul 24, 2019

Show notes

Today’s guest is Dr. Amy Bender, sleep scientist from Calgary Counseling Center. She is one of the leading experts actually studying the science of sleep and it’s affect on performance, body composition, and cognitive function.

Find her on instagram and twitter @sleep4sport

P.S. - IT'S MY BIRTHDAY! And I want to give YOU something for free; my Nutrition Hierarchy, completely Revamped and Updated. Grab yours, now: https://bbp.securechkout.com/nutritional-hierarchy

TIMESTAMPS:

5:20 - All about Amy Bender

7:30 - REM sleep.

10:54 - What is considered sleep deprivation?

13:15 - The gene that allows people to live on low amounts of sleep and the SMALL percentage of people who actually have it.

16:55 - Is it a good thing to remember your dreams?

20:35 - Negative impacts of sleep deprivation

24:50 - Recommendations for alarm clocks

26:00 - Being a night owl and early bird. Is that a real thing? Is there a way to find out what you are?

28:25 - How does sleep deprivation effect performance, muscle mass, and fat loss?

34:20 - Bare minimum sleep we need.

38:00 - Does sleep hours need to be consistent over a week or can it be flexible?

39:50 – The argument of hours in bed vs. actual sleep.

43:10 - Float tank for a replacement to sleep.

44:30 - What is sleep’s affect on food? What is food’s affect on sleep?

47:50 – Timing carbs for better sleep

51:51 - Any specific hacks to promote better sleep, that are ACTUALLY worth while? (blue light blockers, adaptogens, teas, etc…)

55:35 - Research that supports intermittent fasting helping with sleep

56:40 - Where you can find Amy and all of her content

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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:

Things Mentioned:

- Morningness Eveningness Questionnaire (are you naturally a night owl?)

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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

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

Social Links:

Blog –

Ep. 292: Individual Training Design Pt.1 (Assessment & Execution) Jul 22, 2019

Show notes

This is part 1 of the 6-part ‘Individual Training Design’ Series! The FIRST Module, which is all about Assessments (the fundamental first step in training success) and Execution (how to properly perform the lifts, which comes before ANY of the technical programming methods).

Tune in to this episode and stay tuned in, every Monday for the next 6 weeks, to fully understand what it takes to master your training program designs for effective

training!

Watch this on youtube, here: https://www.youtube.com/watch?v=GZxN4umkVE8

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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Things Mentioned:

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

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. 291: 7 Things The Coaching Industry Needs Jul 19, 2019

Show notes

TOPICS:

Our Why
Education #1
Gen Pop Bodybuilding #2
Bridging The Gap From Science To Application #3
Balance! #4
Collaboration #5
Individualization #6
Periodization For Long Term Goals #7

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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:

----

Things Mentioned:

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

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. 290: Bigger, Leaner, Stronger with Mike Matthews Jul 17, 2019

Show notes

Today’s guest is Mike Matthews of Legion Supplements and formerly Muscle For Life Fitness. This is Mike’s second appearance on the show, so if you want to learn more about Mike and all he does, check our first episode titled, “Real Fitness Entrepreneurship” which was received VERY well by the listeners!

But today, we’re diving into his books which just released for a 3rd edition; both Bigger, Leaner, Stronger for Men and Thinner, Leaner, Stronger for Women. BOTH on sale for $0.99 right now. Yes, less than a dollar. AND you will get put into a drawing for some awesome prizes when you send in your receipt.

These books are phenomenal and I’ve recommended them COUNTLESS times, which is why I openly offered to have him back on to discuss the updated versions. They’re full of amazing guidance to take average individuals to an above average physique.

Listen in as we dive through the making of them, what’s inside them, and all the strategies, methods and tools Mike has learned over the years that are used inside these two books.

GRAB YOURS, HERE (launch with sale price ends 7/22)

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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:

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