Choose Hard with Cody McBroom

Latest Episodes:

Ep. 258: Steve Hall - Revive Stronger Apr 23, 2019

Show notes

Today’s guest is Steve Hall; Coach, Athlete, and Educator. Steve is someone I have followed and respected for a long time, because he ONLY puts out truthful and informative content. He also has a very impressive and inspiring story of how he got to where he is at today!

Follow Steve on instagram @revivestronger or check out his website www.revivestronger.com

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Today’s 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.

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TIMESTAMPS:

3:35 - Steve Hall’s Background

7:15 - Background Story of “Revive Stronger”

18:15 - The timeline between Steve’s injury and the start of his fitness journey

20:25 - What has kept Steve “Natural” vs. “Enhanced”.

23:18 – Optimizing testosterone as a natural athlete.

25:30 - Training periodization fundamentals.

31:55 - The importance of implementing low volume phases

38:10 - Steve’s thoughts on all the latest Volume Research

42:35 – Understanding the context of a study

43:45 - How close the body should get to failure while training

49:28 – Application of research studies inside Steve’s coaching

54:40 - High Carb / Low Fat Massing

1:00:50 - Hormones vs. Calories…

1:06:20 - You are on a plane for 13 hours and have two open seats next to you. Who would you want to sit with?

1:07:11 - Where listeners can find Steve and all of his content

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[LEARN HOW TO HELP THE SHOW] This podcast is 100% free, helping YOU live longer and better for no cost at all. In fact, 95% or more of the content we provide at B.B.P. is completely free, because our #1 core value is to be a Go Giver. Which is why we created a Patreon page so you can donate as little as $1 per month to help us provide more free content. 100% of donations go back to creating more free content for you. You can help the movement grow by visiting:

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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

Ep. 257: Your Best Physique w/ Laurin Conlin Apr 19, 2019

Show notes

Claim your seat at the "Your Best Physique" seminar with Laurin and I, RIGHT HERE!

-> https://boomboom.qwkcheckout.com/your-best-physique-seminar

To grab my previous seminar (recording) on Program Design, CLICK HERE (Free)

-> https://cody-mcbroom.clickfunnels.com/program-design-101

TIMESTAMPS:

3:55 - Speaking on the Nutrition/Training Seminar

8:50 - Basic Dieting Strategies

12:00 - Advanced Dieting Strategies

16:04 - Setting Up Your Diet

18:07 - Making Adjustments

20:58 - Supplementation

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

www.boomboomperformance.com/content

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

https://www.patreon.com/boomboomperformance

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. 256: Jordan Dugger - Coaching 101: Research Meets Application Apr 16, 2019

Show notes

This is THE Coaching episode. Listen to my good friend Jordan Dugger and I dive into what it really means to be an evidence based coach and learn the methods, strategies and philosophies from an individual who prioritizes education, while getting his clients phenomenal results.

Follow Jordan on Instagram @duggaesthetics and myself @cody.boomboom

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THINGS MENTIONED:

- My Interview on “Flow State of Mind” (Jordan and Erin’s Podcast)

- Muscle and Strength Pyramids: Training

- Muscle and Strength Pyramids: Nutrition

- Layne Norton’s Educational Videos

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TIMESTAMPS:

5:10 – Jordan’s backstory

8:40 – Quitting your 9-5 to follow your passion.

12:00 – Furthering your education as a coach with REAL tools.

17:45 – Coaches putting clients into calorie deficits.

21:10 – The role of a client’s mindset inside of coaching success.

28:09 – What keeps Jordan so motivated and so consistent.

38:00 – Reverse dieting and nutrition periodization.

43:02 – Finding a balance with dieting and maintaining.

47:37 – The importance of spending time gaining muscle BEFORE dieting down.

51:05 – The nutritional order of importance to getting a client lean.

55:50 – Meal timing and how it relates with adherence.

59:45 – Jordan’s favorite training split.

1:02:15 – Optimal gaining rate for different experience levels.

1:04:52 – Jordan’s favorite artist to listen to while training

1:05:28 – Jordan’s favorite way to educate himself. Read or listen?

1:06:22 – Rapid fire personality questions

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

www.boomboomperformance.com/content

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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SOCIAL LINKS:

Blog – www.boomboomperformance.com 

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

Instagram -

Ep. 255: Eric Trexler - Metabolic Adaptation Apr 10, 2019

Show notes

Today, we have the one and only Eric Trexler on the show. “Eric is a pro natural bodybuilder and a sports nutrition researcher. Eric has a PhD in Human Movement Science from UNC Chapel Hill, and has published dozens of peer-reviewed research papers on various exercise and nutrition strategies for getting bigger, stronger, and leaner. In addition, Eric has several years of University-level teaching experience, and has been involved in coaching since 2009.” To summarize this… he’s a smart dude in the bodybuilding space and he brings A LOT of knowledge to today’s show!

Follow him on instagram @trexlerfitness

[NOTE: Scratchy voice only lasts the first couple questions, apologies!]

THINGS MENTIONED:

- The Metabolic Manual

- Muscle and Strength Pyramids

- Creatine Monohydrate

- Coaching

- www.strongerbyscience.com

TIMESTAMPS:

3:05 - Eric’s Story

5:25 – Research backed supplementation

11:08 – Citrulline Malate and it’s legitimacy

14:56 – The most interesting studies in Eric’s career

21:40 – Is “Starvation mode” real?

35:25 – Diet based metabolic and hormonal adaptation

45:30 – Multi day refeeds vs. diet breaks

49:00 – Length/duration of a prep and/or cutting phase

52:10 – What it takes for hormonal adaptation to occur.

55:25 – The diet after the diet (reverse vs. recovery, diets).

1:13:40 – NEAT and other lifestyle oriented caloric expenditures.

1:19:40 - Where can listeners find out more about Eric and all his content.

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

www.boomboomperformance.com/content

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

Ep. 254: Q&A - Importance of Training Volume, Programming Cardio, Applying Science-Based Methods, and More... Apr 05, 2019

Show notes

Today’s Podcast is brought to you by our latest program, F.I.T. – Functional Intensity Training. Grab it now, on sale, and get access to some bonus items along with the program!

=> https://fit.boomboomperformance.com/ Functional Intensity Training

> Full Upper Body Training Session (Workout Explained) - VIDEO

> Training Volume Study - Shows as volume increases, so does hypertrophy

> Low vs. High Volume Training for Hypertrophy (Study) - Shows higher volumes w/ lighter loads promotes the same hypertrophy as low volumes w/ heavier loads, without as much total fatigue.

> Volume Landmarks - Renaissance Periodization (Free blog/guide)

> Menno's Review on Extreme Volumes - Again, more evidence as to why volume = growth. HOWEVER he highlights, really well, that your recover-ability MUST be exceptional to handle this.

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TIMESTAMPS:

6:05 - Our new video series

19:59 - My Thoughts On Training Volume (is it really that important?)

33:31 - How to program cardio in for the most effective results

42:38 - My favorite training program to follow in the last year

45:01 - If You Do A cut for a holiday and then eat intuitively, would you jump right back into the cut or stay at maintenance?

46:14 - How long would it take see change with a new set of Macros?

48:53 - Is that anything you suggest a coach do for all clients?

43:08 - Why would someone do Sumo deadlifts vs Regular stance>?

53:36 - Is it okay to track macros while pregnant?

55:41 - Should I bulk or cut if I am 165lbs at 15% Body Fat?

57:46 - If you could do only 1 exercise for the rest of your life, what would it be?

58:41 - I have reversed from 1900 to 2600 calories per day without gaining weight. When Should I Maintain?

59:51 - What is the importance of stretching on long-term health with strength training?

1:01:46- How much fructose is too much? Daily fruit recommendations.

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

www.boomboomperformance.com/content

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

https://www.patreon.com/boo

Ep. 253: James Fitzgerald of OPEX - Fitness Explained Apr 02, 2019

Show notes

Today’s Podcast is brought to you by our latest program, F.I.T. – Functional Intensity Training. Grab it now, on sale, and get access to some bonus items along with the program!

=> https://fit.boomboomperformance.com/

Ep. 252: Q&A - Calorie Partitioning, When Muscle Soreness is Beneficial, Periodizing Maintenance Phases, and More... Mar 29, 2019

Show notes

QUESTIONS/TIMESTAMPS:

3:30 - If you eat at maintenance (no deficits/diet breaks) and strength train with periodization, can you change your body comp over the long term (1 year+)?

18:40 - In a fat loss setting, when you’re adjusting (increasing) protein intake from someone who’s eating a very low protein diet, how much do you increase it by initially?

23:25 - Does soreness in a muscle group post training mean that muscle is breaking down and building? Is it a good indication? (Not extremely painful) does it mean I went to failure?

34:02 - Can you go more in depth on P ratio (partitioning) and tips on optimizing or improving it?

40:00 - How long do you usually put people into a maintenance phase post reverse? Is it possible to do mini cuts during that time after 'x' amount of weeks?

Going on with that: If the person doesn't lose any weight during that mini cut, even if they are in a 25%+ deficit, would you say that their reverse wasn't over and you need to get their calories up higher? Or that they need to stay at their new maintenance for longer? (I.e., you dieted too soon and you need to get their metabolism happier for a longer period of time before you start pulling calories).

Part 3 to the question: What does training typically look like when you have someone who is metabolically adapted and you are reversing them up? For arguments sake, lets say this client isn’t a cardio bunny and is already doing strength 3-4x a week. Do you make adjustments if the person is willing? Or do you keep that the same and focus on calories?

Finally: If someone got stage lean and reversed out of it, are they in a better position for successful fat loss if they complete the reverse / maintenance phase properly? There's a lot of talk about body fat set point, but with a reverse I feel like if that client puts on 10kg+ their end reverse weight would be their new 'BF set point".

54:16- What’s something (training, personal development, etc) that you believed 12 months ago that you’ve now done a complete 180 on? What changed your view?

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

www.boomboomperformance.com/content

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

https://www.patreon.com/

Ep. 251: My Journey Into The Fitness Space and The Keys To Program Design [Myself Being Interviewed] Mar 26, 2019

Show notes

The tables have been turned! This episode is an interview I recently did on Coach and Owner of CrossFit Seven Cities, Cody Smith's, podcast - The Create Yourself Podcast. Check it out on iTunes or Stitcher and follow Cody Smith on instagram @thecf7ccoach

TIMESTAMPS:

5:07 – My story and journey into the fitness/nutrition space.

16:20 – My training philosophy.

24:53 – The fundamental movement patterns EVERY single program should include.

37:45 – Unconventional methods to build your bench press.

45:15 – Movements and exercises that just aren’t very valuable inside a general population’s program.

48:27 – How many movements per workout sessions is ideal?

58:35 – My top 3 recommended books

1:00:30 – The methods I use to learn new things and grow my knowledge.

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

www.boomboomperformance.com/content

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

https://www.patreon.com/boomboomperformance

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. 250 - Nutrition FAQ Mar 20, 2019

Show notes

Today, we cover ALL your nutrition questions… when I say “all”, I literally mean ALL! We covered everything you can possibly think of and have probably already asked or wondered, in today’s FAQ podcast.

THINGS MENTIONED:

- Nutritional Periodization Blog

- Nutritional Periodization Video

- Nutritional Periodization Podcast (Most downloaded episode)

- Training FAQ Page

- Training FAQ Podcast Episode

- Online Coaching

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TIMESTAMPS:

5:20 - Why is the CICO model so important for body compensation changes?

8:20 - Why do you focus on macros with so many of your clients?

11:34 - Should we eat the same amount on the rest days as on training day?

14:21 - How long should I cut calories for when my goal is fat loss?

19:00 - How many calories should I cut to initiate weight/fat loss?

23:00 - What’s the purpose of a refeed day? Diet break? Why choose one over the other?

29:50 - How many calories over maintenance do I need to eat in order to accomplish productive hypertrophy (muscle gain)?

38:40 - Is there ever a point to drop calories back down when your goal is performance or hypertrophy?

40:49 - Why do you focus on protein first and keep it so high for weight loss goals?

43:18 - What is more important to eat post workout, protein or carbs?

46:38 - Does pre workout nutrition matter? Or does it all just come down to daily intake?

49:57 - Can you eat out at restaurants often and still lose fat/weight?

52:27 - How much water should I actually be drinking?

54:01 - Does fat store in your body as body fat easier than carbohydrates?

57:07 - Should I be on a low fat/high carb or a high carb/low fat diet?

58:57 - How many meals per day should I be eating?

1:01:20 - Thoughts on keto for performance and body composition changes?

1:05:12 - Why are macros listed prior to micros on the nutritional hierarchy/pyramid?

1:07:50 - What is nutritional periodization?

1:09:35 - Plant vs. Animal based protein? What’s the difference? What’s better?

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

www.boomboomperformance.com/content

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

[LEARN HOW

Ep. 249: Q&A - Are Food Sensitivity Tests All Hype, is Adrenal Fatigue a Myth, and The F#ck It Diet Mentality 🔥 Mar 15, 2019

Show notes

Today’s Q&A 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.

Ton’s of awesome questions asked by you, this week!

THINGS MENTIONED:

- BBP Online Coaching Application

- Garden of Life Probiotics

- Restore

- Muscle Feast Creatine

- Adrenal Fatigue Study

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QUESTIONS/TOPICS:

5:23 - Thoughts on IGG food sensitivity tests? I know an elimination diet is more affective in figuring out food issues when it comes to digestive and skin reactions. However what about slow body inflammation? I have read mixed reviews on IGG tests and with the hefty costs I would love your thoughts.

13:41 - Does creatine cause headaches? I have attempted to use creatine twice now and the second/third day I got horrible headaches. I was drinking enough water throughout the day... wondering if it was the brand or if you have heard about this with clients.

16:50 - Rotating probiotics quarterly. I just heard about the importance of switching your probiotics on a quarterly basis. Have you heard much about this? If so what brands do you use?

21:11 - HIIT finishers. If you don’t have time to do them post lifting sessions can you do them later in the day?

28:52 - Your opinion on the systematic review by Cadegiana, F.A., & Kater, regarding adrenal fatigue?

33:56 - If you have a big meal planned later in the day (thanksgiving, big family dinner, date night, etc.) will having a hard workout beforehand cause your body to metabolize the meal faster?

39:17 - How do you approach clients who use exercise to mitigate their anxiety? When they’re running into the ground and suggesting to back off doesn’t work, where do you go next?

43:00 - Tools to combat the 100% perfect or fuck it mentality with dieting and training?

48:50 - Typically how long does someone reverse diet before being able to lose weight? It’s been 2 years of continuously gaining weight despite all my efforts. Is there a way out of this?

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

www.boomboomperformance.com/content

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